/plg/ - powerlifting general

How to stop knees coming forward at bottom of squat

...

Sit back more

>stoping knees from coming foward

just fucking spread them out and if they still go foward thats a way you built

Queue sitting back instead of sitting down. Some forward knee travel isn't that bad though unless it keeps you from hitting depth.

You have distinct stylometry.

>tfw gonna have to combine days 3 and 4 because I have normie shit to do this week

I finally hit the lmao 1pl8 OHP milestone, so there's that.

Disccord?

Nice, all my sets were definitely on point or under in terms of RPE but my shit cardio just ended that. I was lying in a pool of my sweat in the squat rack, yesterday was awful

Its down

OHP isn't a powerlift delete this

>deload
That words not in mike's vocabulary lad

Isn't for me?

ok, how about the lmao 3pl8 squat?

You don't need to be powerful for a 3pl8 squat

hey you got 1 and 3, hope you got 2 and 4 too

>You have distinct stylometry.
no i dont
fuck you
fight me

seriously though that was a generic statement, how many times have you guessed wrong?

>wanting to limit knees forward
stop being so bossy lad
let the poor knees do what they want

I know, I'm only 9 months in bls go ez
thanks mang. It's on the horizon.

tbH you do have distinct stylometry lad, lots of all lowercase minimal punctuation with a good few lads or tBhs thrown in, Tbh

But I'm sure I've guessed wrong before.

no fatasses using a ton of equipment to move the bar through the minimal ROM
(and more roids)

Discord link?

what should I do for bench today?

starting spotoshot and sheiko again next week. wanna do some high'ish volume today.

kaz

HEAVY SINGLES

well played Tbh lad well played

Heavier slingshot singles.

Rep out with 225, combine style

140 slingamajig 5xamrap

ok sounds fun

forgot pic

Someone tell me how sitting in a bodyweight squat is supposed to help my ankle mobility? If I sit full depth I just fall back eventually and if I hold a post, my quads tire before my ankles even stretch?

Stop highbar squatting in oly shoes.

What should I do if I don't like something but have to do it

realise that you dont have to do anything

ugh I'm making a big stinky shit right now it's been brewing inside me all day

Excellent projection of your intelligence

That my friend is a projection in itself

Don't do it #yolo

Mid pin press like me

>single to RPE 9
>80% of single for 3x3
>70% of single for 4x4
>closegrip 3x8 to RPE 9
>DB closegrip 3x8 to RPE 9
>tricep pushdowns
>curls

Does anyone else get little red dots all over their face after heavy squats? Could I be tomato-facing so hard I'm popping blood vessels?

How about honour your bet like me

>isley bought a shirt of him fucking trappy
>TRAPPY TURNED OUT TO BE A MAN

Yeah, you're isleying your face up lad.

He said he was going a bit red
Not mms aways from losing an eye

Lmao

Any of you guys done smith machine squats to bring up weak quads?

I was thinking of doing them once or twice a week at maybe 40-50% of squat 1rm for 5x5 on top of my regular squatting to bring up my quads.

Did some front squats today for 3x3 around 65% but I think smith machine squats might be the way to go--can do them a lot slower, they seem less fatiguing, little risk for any injury, etc.

breh, you can't just do that. Post one pic and not more.

>Queue sitting back
>Queue

You mean cue? :^)

Also don't do the sit back thing too much unless you want your squats to look like mine.

Discord works well

>You mean cue? :^)
got em! that 300 eye cue hard at work again

why not simply leg press if you want less fatigue, slower etc

farts uh oh....STINKY!!

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POOP

Fucking brainchads I swear to God.

If i do nuckols bench program but with OHP in place of bench, should my increments of increase be the same?

But trappy was always a man :thinking:

how long is the in between period of ending a cut and starting to bulk until it actually feels like im bulking

Of course, you'll be OHPing 3pl8 in no time at all.

is it possible to do some training to be explosive, for fun, without hindering other results

>feels like im bulking
you mean when the first rolls of fat appear?

let's say two weeks

i mean when ill feel the energy and my lifts will start going up again from the surplus. is it only a couple days?

But isn't the gap between a , say, 60 - 100kg press about the same as the gap between a 110-150kg about the same?

>his lifts dont go up on cut
Sorry but no bulk is gonna help you

you're a memester but they actually did for months before they crashed

ill feel will go away in a matter or days
lifts are a matter of your level of advancement

>cutting for months
Now not memeing even, why so long? I literally cut 10kg in one month now.

Maybe I should just do those instead. I thought norse and some others liked meme machine squats which is why i was wondering

could also do hexbar pulls if you got one available and don't want to explode your hips on the leg press

i lost the majority of it in 2 months and then idk it stalled a lot and my lifts got worse

clen?

>explode your hips on the leg press
fuck I didnt know that was a thing.

So i should probably meme squat or hex bar? leg extensions, maybe?

I'm actually not deadlifting at all, partly because I just like squatting, and partly to let my hip recover from a several months old "injury." Hoping I can meme my way to a bigger deadlift just from squatting and building quads.

do vegertarioans have high estrogen because they eat soy things

IDK about estrogen but they're definitely faggots

squatted 405 4x5 beltless @ 7.5
benched up to 315 for 1 singles, then:
>255 3x3
>225 4x4
BB rows 135 3x12
static holds 135 3x45 seconds

what did you lads train today?

Dietary effects on hormones are vastly overstated.

Wil be doing spoto press then cgbp, rows, db shoulder press, and chins

>1 singles
2 singles*

Today I hit
>95% paused bench single @10
>85% 5x3 mostly paused bench @9-10
>105% slingshot double @10
>2x10 closegrip
>a set of tricep pushdowns

RPEs were higher than I would've liked today but that's cause I slept three hours last night

Tomorrow is squatz if my hip doesn't still feel injure

"Pull" them in towards your armpits/shoulders.

what did he mean by this
I say hex bar is overall best option, leg extension is ok too, but it can easily aggravate knees. Make sure you use the low handles. Hack squat is another option, but it's obviously harder to pull off than hex bar.

>what did you lads train today?

dat dere cardio

I'm not training this week, because I'm maxing on Saturday. Boredom is already setting in.

Sit down in a squat. Your knees are far forward, right? Imagine pulling them back, getting your tibia more vertical.
>how does that differ from sitting back
It's just another cue.

Damien Pezzutti is back to training and uploading.

youtu.be/qZbR8fk7Bsk

I'm not the guy asking, I just can't make sense of your cue lad

Still can't Tbh

is it possible to peak different lifts at different times, as in peak squats then 2 weeks later peak bench, or is it a non-specific thing, and 'peaking' applies to the whole body, not specific muscles?

sorry if this thats a stupid question, is there any good articles or books on the topic of how peaking actually works? I don't massively get how this space magic works

Yes it's possible. Peaking basically means you do a ton of volume and make your body super fatigued then go light for a little bit to dissipate the fatigue while still keeping the motor patterns fresh then you max out

is the opposite of peaking fatigue or would it be something else

but how can only one muscle group be fatigued? Isn't fatigue a general state?

Was he the first guy that popularized "squat everyday" or am I thinking of someone else

The opposite of peaking would be building a lot of fatigue yes

Basically a standard cycle goes like this:
>intro and lots of volume, not super specific
>peak volume and very specific
>volume goes down and intensity goes up
>peak intensity
>volume and intensity both drop for a short time to let body recover while still it detraining
>body is recovered from all fatigue and still has technique, neural, and size gains so it is in prime condition to max out