/plg/ - powerlifting general

/plg/- Powerlifting general.

>GOAToshot edition

Post PR's, routines, form checks, meet results, schmexy lifts, etc. No Dubs or gets allowed. Supermong and Sean pls go.

Remember OHP is not IPF approved, and long femurs are the underactive thyroid of lifting

>Vital Statistics Unit - /plg/ Census 2014
docs.google.com/spreadsheets/d/1eleKMNJv_CbQkw0MyzZvJo7gxOlhPjzEyKSJdc3Iigo/edit?usp=sharing

>ALL TIME RAW WORLD RECORDS (natty or not)
Men: powerliftingwatch.com/records/raw/world
Women: powerliftingwatch.com/records/raw/women-world

>The official pastebin
pastebin.com/99cMvaQh (embed)

>The new dropbox - Veeky Forums information repository
>now partially rebuilt
pastebin.com/RiXEg5L1 (embed)

>dropbox mirror
drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing

>What is depthprivilege?
youtu.be/XpgmQmdMfe0

>How to deadlift by Mark Rippetoe
youtu.be/tfYez7-h55c

>How to setup for the deadlift by JL Holdsworth
youtu.be/hlBMGsRly1c

>How to sumo deadlift by Ben Rice
youtu.be/_5tQpNoSiKU

>How to lowbar squat by Alastair MacNicol
youtu.be/RMFHgVN_pcg

>How to set WRs by C. Lutz
youtu.be/e-ORhEE9VVg

>How to build a big bench by C. Lutz
youtu.be/XrVZqPkgdXo

>How to bench press by PTW
youtu.be/_V189hK85BI

>How to OHP with Dan Green
youtu.be/f3EuCSe7pUA

>Trips PRs Pastebin
pastebin.com/2VTGQFN3 (embed)

>/plg/ atlas
zeemaps.com/map?group=1252009&location=United States&add=

Other urls found in this thread:

youtu.be/RyOA-B2tfM0
youtu.be/2pIAV1giKQs
discord.gg/5vx9P
youtube.com/watch?v=RG-d7T0COPs
twitter.com/NSFWRedditVideo

Does anyone else have issues with benching day after squats and deadlift?

I'm on candytoes, and I did the lower body volume day, come to bench today and I'm really tight.

The tightness has limited my setup in bench, I could not arch my back and pin my shoulders in place properly. My hamstrings were tight limiting my leg driaave.

if you're tight do some foamrolling and stretching and all should be fine

Has anyone actually made any gains on spotoshot? Looks tempting desu.

Friendly reminder

yea but it is a memeprogram only do it if you think its fun

Yeah you gotta warm up more. Bench is as much a full body lift as squat or deadlift if you do it right.

yes

Sims 4 or Skyrim? can't decide desu

Haven't heard of those programs. Just do sheiko.

Taking a nice big SSSCNTK100 poo in loo rn lads

mmm i made protein bars. mommy im a professional chef now!

>tfw so fatigued that getting groceries and carrying them home was legit hard
Is this normal on a cut? Maybe I should find something else than Sheiko to do after I finish this cycle, I really don't think I'm dealing with the volume that well anymore

>powerlifting on a cut

Are you just having a shitty day or are you this tired every day?

Not every day no, but it's been getting worse and worse these last couple of weeks. Have had to drop cardio and GPP entirely this week.

Maybe switch to small load or just something else entirely?
It went alright the first cycle

No colours anymore I want them to turn black

is blueshoes natty?

is he mentally sane?

No chance! I wish he'd post more videos though

that was pretty much my experience too

bench volume is fine on a cut, upper body volume in general seems to be no big issue, but the instant your squat/deadlift sets go up by half an RPE you get destroyed after a week or two

extends to all programs, not just Sheiko

>powerlifting. On. A. Cut.

who's got worst gyno?

isley or blueshoes

Yeah, but I'm guessing I'd possibly do better with higher intensity and lower volume? At least in theory.

The worst really are those days where I have a bunch of triples or whatever.
I-I had to ok, I need more wiggle room for this weight class

wtf blueshoe SMOKES WEED??

yes how else does he ear so much to suport js mas

i've yet to find anything that works on a cut for squat and deadlift

standard volume-bombardment works for bench, deadlift seems to undulate up and down but generally comes back, squat plummets and does not come back

*ban* haha :-DDD
t. WADA

Are you close to an elite total?

THIS SONGS ON THE HOUSE

AND THIS ONES FOR YOU

I DON'T LIKE THE WAY YOU TREAT ME, I WANNA FIGHT

No, that's why I'm cutting as I was approaching 120+ with only a 600kg total, obviously wasn't particularly lean either.

youtu.be/RyOA-B2tfM0

does anybody even watch these long and boring blueshoe vids? i just like to warch clips of him jerkingnoff and cumming in hidbhair or whatever

youtu.be/2pIAV1giKQs
This might help you.

>191cm
>fairly large bone structure
I know I'll be 120-120+ anyway, but I need more time before plunging into 120+.

>Not every day no, but it's been getting worse and worse these last couple of weeks. Have had to drop cardio and GPP entirely this week.
>
>Maybe switch to small load or just something else entirely?
Yeah switching to small load sounds like a good idea. Alternatively cut away some of the lighter sets so you still have the heavy lifts left but you get less fatigue from the workouts.

Ok whatever. You could've at least watched the video.

Squatting after a dl day makes me want to kms

I'm watching it now. I'm not trying to make weight, I'm trying to lose fat, not make it down to 105 or whatever. I know what weight class(es) I should be in, I just ate too much, too fast and got fat, like he says in the video.
I've only got one week left before skills test so it's a bit late now, but I'll probably cut like another month so I'll try switching to small load then.

>28 seconds in
"im gonna assume that youre serious about being a competitive powerlifter"

rules out 95% of posters in plg

I am trying dude, but becoming a fat flabby SHW with a 600kg total does not exactly make me competitive.

FUCK OFF YOU STUPID FUCKING BELLEND. I SWEAR TO FUCKING GOD M8

...

Great. We all know this. Even the trips around here don't compete. Better he hears it from Dave than user.

Isley does, Garagebro competes in a lolfed, Frog has a meet in the beginning of April, I have one at the end of April, and Underscore and Poutine have competed.

Also MA, Twink, and Big Alex have competed and are competing again in August.

Last but not least, Bodorio (rip), Virtus, and Bench bro have also competed numerous times.

>citation needed

Then where are they to answer questions that actually have to do with competing? The only thing trips do on this board is talk about themselves or their own program, or their own meet results. And half those people you mentioned were lost in the trappy debacle (some of whom actually supported that psycho).

im always willing to answer questions, ive made every mistake going and i know how to avoid them but people still wana make the mistakes

When people ask they do answer the questions they have about it

Only reason i even signed up for a meet is because trips on here answered my questions about it

MA helped me by giving me a program that he wrote that helped to line up and peak for my meet. Plenty of them do help, they're just not here all the time because they have lives outside of this place. Only 2 people I listed left, Bodorio and Poutine. Everyone else is still here, albeit posting less frequently.

Oh yeah, are you ever gonna do a fucking meet or just talk about it?

>Only reason i even signed up for a meet is because trips
>when frog forgets user

My meet is april 8th
Ive been saying this for months

>Then where are they to answer questions that actually have to do with competing?
what are these questions that didnt get answered?
i would say almost all if not all competing questions get answered

I don't actually help people, I just meme about project momentum and 28 free programs.

I'm competing in August too you home breaker

i want frogo to succeed and i dont care who knows it

Happy to hear that man

Are you out benching me yet?

i just got the spell from these in ff7

I CAN HEAR MY TRAINING COMING

ITS A LONESOME AND DISTANT CRY

Lonesome cry? Not rolling round the bend?

>Tfw collar bones stick out a ton and I have to do front squats
JFMSU

TEAR MY HEART AND DONT THINK TWICE
cause i know my love feels good
EVERYBODY HAS A PRICE
cause i know my love feels good

Just get fat.

Discord invite?

>months ago
>mess up incline bench failure
>dislodge shoulder just a bit
>still hurts when bench even today
ah yes

I'm hoping for 330 at my meet, so I don't think so.

...

discord.gg/5vx9P

Literally can't squat without hyper extending my back

Is it painful? Doesn't actually look bad to me...
Squeeze glutes like you would OHP

>neutral spine
>good squat

mate thats just the natural curvature of your back, it doesnt go anymore than when you are standing

Squeeze your glutes before you brace.

What is it that Isley never learns?

youtube.com/watch?v=RG-d7T0COPs

So since I've competed before and plan to compete again in July does that mean I can trip?

>2nd cycle of 531
>3x3 week
>11 reps

Gonna be about a year before I actually hit 531

You can do whatever you want you retard

>doing 5/3/1
>expecting to make progress

There's your problem.

Just trip fag

Why do you need to ask if you can trip. Just do it and brace yourself for the abuse. Or not. I really don't give a shit.

This definitely isn't the strongest I've been but this is technically a rep PR. Not much but little victories feel good while I'm cutting. I'm at least as strong as I was when I started the program when I was about 10-12lbs heavier.

Says the biggest fag here

I need help. Why am I always tired?

I sleep long enough consistently and eat enough/drink enough so that I'm recovering and lifting etc but my body is fucking destroyed. I'm lacking willpower and my eyes are becoming darker everyday

Yeah that happens for some people, and you feel tired from heavy squatting and pulling.

One half-solution is, instead of:
Monday - Squat
Thursday - Bench
Wednesday - Rest
Thursday - Deadlift
Friday - Bench

or whatever it is

Move the Friday bench workout to Saturday. That way one of the bench workouts wont be the day after low body.

Full solution is don't lift on a weekly schedule and do a lower body day, rest, upper body, rest, lower, rest, upper, etc...

Slightly lower frequency but if you can bench harder it might be worth it.

Mike Tuchscherer is so comfy to listen to

What bench program should I start my friend on when he inevitably stalls on this two day version of SS I'm having him do that's just 5x5 squat and 5x5 bench each day? (He can only lift twice a week)

Greg Nuckols has some 2x/Week bench programs. Pic related is the beginner one.

Is it bad to use straps on my 5rm+? I normally hookgrip but after 3pl8 my hookgrip is too weak

Pretty sure there's actual gay people that lurk/post here so i doubt im the biggest one here

Where are trappy's sheiko templates?

No ya dumb bitch

Fuck my grip

Going to do farmer walks

What % of my deadlift should I use?

>Even the trips around here don't compete

U wot? I think almost all of them either have competed or are signed up for a meet soon.

99

Depends on distance. Start at 50% and take jumps as necessary.

Grip, as many other things, benefits from specific training. Try static holds at your working weights. If thats too much, you can do longer holds at about 50-60% of your dl max.

Will blueshoes ever live stream for us?

>not doing project momentum
>assuming a momentumless program will help you progress
Lad