/plg/ powerlifting general

I have to run a 5k in under 22 minutes, its not easy senpai.

wat do you recommend

>Run prep cycles with gradual inflation
>????
>Profit

Comfy submaximal set-rep schemes:
>5x5 @75%
>10x3 @75%
>5x8 @ 65%
>3x3 @85%
>3x12 @50-55%

Comfy bodybuilding exercises:
>hammer curls
>flatback bench
>goblet squats
>light high rep raw without belt highbar
>hamstring curls
>shrugs
>dumbbell bench with palms facing each other (great for triceps)
>dumbbell OHP
>dips
>pull-ups
>dumbbell rows
>lateral raises

spoonfeed me on this

Very useful post. Thank you very much!

basic early int routine like TM/C6W or Cucklos.

Just to pass? What branch?

if this paul hes going airforce

>Run desired sheiko
>Increase maxes by 5-10 lbs when the weights feel easy, after finishing a prep cycle, or after finishing multiple prep cycles
>After finishing the last prep cycle listed, start the process over again with the first prep cycle and slightly inflated maxes

>not easy
Are you obese? Go for a run and stop being a fat cunt

>it's a Kermit makes a thread about himself edition

Royal marines, and that's not even the half of it.
youtu.be/piPHMSnmXm8

FUCKING DINO

GET THE FUCK OUT MOO

Good luck lad. The nerves will be gone after the first squat, what are you shooting for?

like half of plg is joining the army it could be paul, jeff, moo, degen, kevin

alright Sean, calm yourself, I'm not moo/dino/Sean/Rafael/whatever

ok dino

Ive finally started to get my bench moving after months just by benching off my toes. Fuck usapl im staying uspa for life

This, I ran TM until my squat 5RM was 365lbs and even then the 5x5@90% wasn't that bad I just got tired of doing TM.

Kermit why do you always make new threads about yourself?
desuarchive.org/_/search/subject//plg//username/Frogdoeslifting/

Yea boi

230kg will be first attempt hoping for 250 3rd

gslp vs 28 free programs beginner and why?

desuarchive.org/fit/search/image/pGakBo5IvKSdrpAFwpqXCg/

Okay polak

Because why not

Well then run your ass off faggit. Don't even worry about bodybuilding, just do pushups/pullups/dips and get used to moving with a pack on your back. Again though, once you're in basic training, it's all out of your hands and you're going to lose all your gains anyway.

Kek, thanks for the advice mate.

why did you guys meme me into thinking sheiko was godtier for bench

it gave me a 6kg increase on my max however I tested it in the morning after I just woke up normally I train in the evening you guys think I couldve done more

it went from 100kg to 106kg lmao im so shit at this luckily im godtier at deadlifting

Because it should all you want from here is attention.

...

>have shitty self centered personality like Frog
>everyone still likes him because he's strong
Just goes to show talent chads have it all

>over a pound a week on bench
>bad program

Talent Chads deserve nothing but the rope.

how do I cure this? I think it's navicular drop.

Could getting romaleos over powerlifts help?

REEEEE etc

>posting about my progress in pl on a pl borad is self centered
Xaxaxa

Come here to talk actually, if i wanted attention id just post my 550 swuat as a webm every thread and say how much stronger i am then plg

by pushing your knees out

do you think your slav genes give you a squat bonus?

i've tried many times but my knees just won't go. any ideas?

its because your hip is structured a certain way, move your right foot little bit closer in next time

you are supposed to do intermediate sheiko routine if you reach class 3 (which is inasnely easy) sheiko-program.ru/forum/index.php?topic=3.0

imagine standing on a piece of paper and trying to rip it apart with your feet
play around with the with of your stance

dont que your knees out excessively, just keep them neutral the whole time then they wont cave in when you go up.
youtube.com/watch?v=Lt6OxhEHavQ

youtube.com/watch?v=L80SZ_XKvws

Is there a 'proven' way to determine stance and foot rotation for squat and deadlift or is it just trial and error? Thanks

disgusting

it's only one foot from what I can see

ankle mobility? had any injuries on your right foot?

had an operation on both achilles tendons back in 2011/2012, cut both

unsure if that's related but idk why my right foot caves

wtf Idek what that is, does it happen in flats?

i can't squat down w/o a bar unless i've got a very wide stance

really can't even squat with the barbell alone, need 60kg to balance me

>what are genetics
>what is bodyweight

well shiet I am not medical expert but it could be related

try throwing in some ankle and calf stretches every day, even on rest days

fuck it, stretch your entire lower body

see what happens in like a week, you should get results by then at least somewhat

if it means anything if i'm doing my 1rm @ 165kg/low-mid 300s when i'm pushing out of the hole my knees almost automatically push out if i start caving in. i'm fucking weird

well, stupidly this video was actually taken before i started some massage ball therapy on the inside of my knee.

took a lacrosse ball and crushed my leg with it. it doesn't hurt as much as it used to when i started crushing and i haven't filmed myself yet with seeing if my foot's any more grounded

thanks for the advice though senpaitachi

just the remeos 2 (nike)

what can i expect brahs

no bully plz

can't argue with those digits

Why does it look like you're standing with your right foot further back?

no problem senpai

the thing with leg issues is that they are almost never local, or they are local rarely, in other words if your knee for example is clanky or tight it could be your hip issues, let's say

got to stretch out your entire legs (and lower back, because it goes together)

maybe try doing stretches and try lowering the weight like 10-20% for a week or two (while doing more reps than usual), before getting back to where you were

could be shitty cameraangles

i've tried straightening my feet and all that jazz.

will try though.

Could getting shoes with a higher heel (romaleos) help? i'm in powerlifts rn

you can try that old trick with the plates

try using flat soles like chuck's once, and put some small plates on the floor and put your heels on them while squatting

it will help raise them off the ground and your ankle mobility issue will be reduced

don't use it as a permanent solution though, just an experiment

it works for a lot of people before they get their form better

Id work on ankle mobility then

texas method

finally someone with sense. you retards shouldn't even consider anything other than a weekly 5x5 until you're totaling 1500. if you're not making progress, you're doing something wrong

neither. texas method

cuz ur an idiot. do texas method

oh yeah, did that shit way back before i got my PLs.

guess i'll try plates on my PLs then

yeah, no idea how i'd go about it

cant tell if this is a troll

>5x5 until you're totaling 1500
too obvious

instagram.com/p/BSgcMcMlLWr/?taken-by=kk_powerlifting&hl=en

liberals btfo

You said army not rm earlier. Not same user?
Anyway, it's only prmc, you can handle that.

not trolling at all. whats so unbelievable about building a 550 squat, 550 deadlift, and 400 bench from 5x5? these are all easily obtainable for any male @ 220

this is objectively wrong and supremely retarded

you're never going to convince the fucking powerlifting general of anything with those kind of facts, DALE.

Ah yes the natural power of oxymetholone

reminder there is an imaginary friend here who 5x5ed his way to a 700+ ssb squat

>550 squat and 400 bench from 5x5
>easily obtainable

you guys know something about programming squats, right?
any help with this

obesity
steroids
irrelevant anomaly
like, did you even do 4th grade science?

Change that total from 1500 to 1300 and I would agree with you 100%. As it is, 1500 pound total is very challenging to achieve on any program even at 220 pounds unless you have a little bit of talent and even if you're using steroids

I do agree that most people over
complicate their programming. But even trying your hardest will rarely net you a 1500 pound total at 220

I seriously feel bad for you if you genuinely believe that you can't build those numbers from 5x5

You're squatting every session with that program, and with the cleans and snatches you're going to be getting plenty of work. Back squatting in Olympic weightlifting isn't nearly as important as in powerlifting.

>Here
I think he's long gone now ;-;

you're deluded if you think even 10% of people can get a 1.3k total from 5x5 weekly progression

overheads aren't really for strength though
and I don't feel my leg strength improves if I only back squat and front squat once a week

is that what you think

The bodybuilding stuff is a waste of time. Just throw a few curls, pull ups, and lateral raises and maybe some tricep extensions in on the same days that you do your regular lifting. They don't need a whole day for bodybuilding. It's just going to slow down your recovery from getting stronger at the main lifts

You don't need to back squat more than once a week. Supplementing with variations is perfectly fine. Unless you're autistic in that case feel free to back squat when the hell ever

I just realized you meant that he's withered away to nothing and was carried away by a slight breeze.

Have you tried running the program yet? Overhead squats aren't there for strength, more of a form/balance exercise. With all the other stuff it's good to give your legs a bit of a break as well.

>not wanting to be lean and not realizing it's easy to cut and keep your strength

>recommending TM
>unsure
Come on now

I've done it myself. But I didn't necessarily progress every week.

I imagine it probably is when you have no strength to lose

At what bodyweight? congrats you're not a complete dead end but most of us here are so thanks for telling us what our bodies can and can't do

>when you set your friend up for a joke and he smashes it