/plg/ - powerlifting general

My life rn has been bench and cardio

100 reps of bench a week at 80% or over
And some cat back pulls to get the joints moving

(without missing reps) is an important qualifier

gl

The Method

outlift his current total or outlift whatever he is lifting in a year?
good luck either way

>first cycle got 10-15kg on every lift
>second cycle literally only increased dl

fug

Preferably what's he's going to lift in the year.

wew lad
what you at now?

SQ/BP 4x4@70, pullups, bike sprints. Should be a pretty comfy day.

When powerlifting it's important not to set up too much volume. However I think you take this too the extreme. I really hope you have some form of accessories to go along with this.

Romanian deadlifts, split squats, front squats and incline bench and skull crushers might be good to add.

Whenever I plateau on bench it's because my triceps are weak. If you can lift the bar off of your chest without bouncing you pecs are strong enough. If you can't lock out your triceps are generally what's holding you back.

Or just increase your sets. 3 might be better honestly.

after your posts i looked at c6w.
squats 4x6 @ 80% first day

hell no. thats not going to work jonnie.

guess intermediate stuff aint for me anymore

Hes competing in like a week lad

160kg squat 185kg deadlift and 115kg bench. I know it's most likely impossible, but man can dream.

Final warm ups today
Mock meet friday/saturday
Hype

I'm 5 days out man

Yeah this is a lesson to me to read the entire post lol.

I'm a genetic dead end and handling c6w pretty damn well.

Hit 3 on bench and 4 on dl and squat each cycle. Just finishing my third cycle and gone from.

105kg bench to 122.5kg
130kg squat to 172kg
180kg deadlift to 235kg

I started light on my lower body because I was recovering from injury, but they were my maxes when I started the routine to now.

>gde
>progressing on c6w
Pick one

The highest I ever benched before that was 110kg and I have lifted 3 years, I think I qualify. Or my routines were just shit.

Is a dirty bodybuilder allowed to partake in your based lifts recording site?

>gde making bench gains on c6w

you aren't a real GDE, you're just pretending

What do you consider a routine for a GDE then?

I failed at 5/3/1, SL, Sheiko and bro splits but this is making me gains.

It has lots of volume and frequency and you push yourself every workout i love it.

lots of food
hard work & consistency over time, im talking 5-10 years not a couple of training cycles

I think I'm going to do the regular deadlifts first and the deficit shit at the end.

>deadlift every day
it's shit. deadlift is a shit lift and doing it every day is shit.

yes but tbqdesu I don't think anyone uses it anymore.

no one even looks at it anymore

Hey Alex what's your diet typically like?

>no one uses it anymore
feelsbadman.jpg

I was merely stating that the routine is good, desu i think my lack of progress was down to poor diet before, bulking to fast and hard then having to cut to not be a massive blob.

Diet is solid now, and training c6w has been fun and productive so far.

>Deficits at the end
Rip

very, very, very unregulated. it's 95% just "if you're hungry, eat whatever's convenient."
over the last ~2 weeks I have been tracking how much protein I consume and making an effort to have at least 180-200g per day but that's really it.

I eat a lot of pasta and chicken breasts just because that's relatively cheap and I can get a decent amount of calories for cheap'ish. other than that I usually just have 2-3 protein shakes a day now just to make sure I'm hitting my protein target for the day. I think I'm unintentionally cutting right now actually kek. I look noticeably leaner when I look in the mirror now and my lifts all feel pretty good (although bench is running with a pretty deflated max), so that's kind of neat.

I pretty much never drink soda and I've cut out alcohol completely now that I'm taking training spr srs again. if this isn't a sufficient answer let me know, I'll answer as best I can.

ikr
had I not told myself that I was going to do da sheiko I would have taken them out for sure. I hate hate HATE them.

And inspiration

Did he ever bench that 4plate he said he was gonna get?

He didn't even get 3
His best was 130kg in comp

That's pretty much about what I needed to know, I'm still pretty new to lifting and I wanted to lose some weight but keep getting stronger. As long as I get enough protein I should be able to keep gaining muscle while losing fat on a caloric deficit right?

Also I currently weigh maybe ~215 but not a ton of that is muscle so is the 1g of protein per lb still what I should be aiming for? Seems like a lot

I think yes? ask twinklex if he shows up, he's the cutting expert I think.
> is the 1g of protein per lb still what I should be aiming for?
iirc Dr. Layne "I'm a doctor btw" Norton Ph. D says anywhere from like 0.8-1g/lb is good, I just aim for the upper end of that because why not. but also he may or not be getting kickbacks from bb.com so he may or may not be getting paid to tell people that they should be taking in more protein than they really need. He seems like a good enough guy though, so I trust him and that neighborhood seems like about what everyone suggests.

see? hes not even here anymore and i still get a chuckle from him :)

>ask twinklex if he shows up, he's the cutting expert I think.

Isn't he like 83kg, why is he cutting?

Eric helms says the same thing about protons, I doubt hes getting any kickbacks

he has a panic attack whenever he can't see every one of his abs

yeah I trust Layne tBh, just something to consider when someone who frequently works with a supplier of supplements says something about what/how much you should be taking.

kek, he says he can rep 125kg for 20 reps.

>12k views

youtube.com/watch?v=c6D3o0_q3Mw

youtube.com/watch?v=MW7Og20Ngv0

What is that 230 or 240kg?

In a little while from now
If I'm not feeling any less sour
I promise myself to treat myself
And visit a nearby tower
And climbing to the top
Will throw myself off
In an effort to
Make it clear to whoever
Wants to know what it's like When you're shattered

Can I get a quick look at my squat? I know it's not very heavy so there's not much form breakdown, but I haven't had anyone look at it in a long time so I just want to make sure I'm not making bad habits somewhere.

I like it. You're weak, you'll get better form with time.
Don't worry man. Learn to relax.

Planning to do ULULUxx with nuckols routines:
1x beg DL
2x beg squat
3x int med bench

You think this would work and I could hammer my upper body without it affecting my squat too much the next day?

Also, would it be better to do DLs after squats on first lower or second lower?

Pic is beg 2x squat structure

It's still a warmup, I just like using my phone for music on heavier sets so I didn't record those.
Most I've done is 140kg (still weak I know).

That inital sit-back looks a little excessive but if it's comfortable then whatever

Shame about that jawline but I'd play those abs with my dick like they were a xylophone desu

You look like you have long femurs. If you measure them and proportionally they are longer than your tibia and longer than your torso you might want to try a wider squat stance.

Think it's 250kg.

>shame about that jawline
What's wrong with it?

filthy frank got pretty joocy

Clarence is so dreamy

Yeah I noticed it too, I don't feel it when I squat though, and it's comfortable so I think I'm gonna stick with it for now.

Yeah they're long. I used to squat wider but it never felt right. Lots of knee caving too. It might be a bit weird, but low bar with upright torso and narrow stance is what feels best out of everything I've tried.

Who is this? Instagram?

instagram.com/chuckiewelch/

WEW

for your stalking needs
>instagram.com/anllela_sagra/

If you're suicidal then feel free to come talk to me and I'll hell you

Anyone got experience with Garrett Blevins programming?

Can't decide between this or 28 FREE PROGRAMS.

Some anons been shilling them pretty hardcore lately

Maybe Mr.Blessings is among us.

6 months of DUP programming

Month 1
High-Volume Day Protocol: 3 sets of 10, Average RPE 9.5
Speed Day Protocol: 5 sets of 5, Average RPE 8.5
Heavy Day Protocol: 3 sets of 3, Average RPE 9

Month 2
High-Volume Day Protocol: 4 sets of 8, Average RPE 9.5
Speed Day Protocol: 6 sets of 3, Average RPE 8.5
Heavy Day Protocol: 5 sets of 2, Average RPE 9

Month 3
High-Volume Day Protocol: 5 sets of 5, Average RPE 9.5
Speed Day Protocol: 8 sets of 3, Average RPE 8.5
Heavy Day Protocol: 6 sets of 1, Average RPE 9

Month 4
High-Volume Day Protocol: 3 sets of 5, Average RPE 9.5
Speed Day Protocol: 6 sets of 3, Average RPE 8.5
Heavy Day Protocol: 4 sets of 1, Average RPE 9

Month 5
High-Volume Day Protocol: 3 sets of 3, Average RPE 9.5
Speed Day Protocol: 4 sets of 2, Average RPE 8.5
Heavy Day Protocol: 3 sets of 1, Average RPE 9

Month 6 (Taper Begins)
Weeks 1-3

High-Volume Day Protocol: 5 sets of 2, Average RPE 9.5
Speed Day Protocol: 4 sets of 1, Average RPE 8.5
Heavy Day Protocol: 2 sets of 1, Average RPE 9
Week 4 (Final Week of Taper)

Day 1: Work up to 1RM at RPE 8 (this would be a rough value for an opener)
Day 2: Work up to a 1RM at RPE 9 (this would be a rough value for a second attempt)
Day 3: Meet day (execute first and second attempts according to the plan, and use those values to gauge the third attempt)

Squats went horrible, very slow and shit form did 5/4/4, but my deadlifts went amazing was really happy 6/5 and they felt really fast.

Where is the green text with sheiko programs that trappy spammed?

>Go out with this girl once about 2 months ago
>Super hot, super nice, funny, seems like we have good chemistry
>Try to nail her down since then, can't seem to ever get a second date because she's always working or some such
>Still really friendly with me because she's a genuinely nice person
>Go to her birthday party last night, can't seem to get any face time with her, still manage to have a good time with some other people but still
>Pretty sure anything that was there is now gone

These are not good feels

In fact these are bad feels

Time to see if I can lift them away

What's a GDE?

Genetic dead end

You

youtu.be/5nEX55S_TEM

>didn't know about this one until now

grandads dirty erections ;)

You can't

look at the dudes lifting vid his forehead is ayylmao tier wtf

Yo lads, i want to cut, but when i am in university all day i have to eat something there.
There are basically only 3 types of food:

- subway
- kebab
- McDonalds

What do i eat?

SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

>Beginner (/plg/ internet exclusive)
docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/

>Intermediate Small Load (/plg/ internet exclusive)
docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/

>Intermediate Medium Load
docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/

>Intermediate Large Load
docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

>Advanced Small Load (/plg/ internet exclusive)
docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/

>Advanced Medium Load
docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/

>Advanced Large Load
docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/

Dietmar Programs (translated by c’’,)):

>New to competitions:
docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

>Guide for competitive programs:
drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>Volume program:
docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/

>Volume program: (by Haugen)
docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/

>Guide for volume program:
drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true

>What do i eat?
Bring your own.
Greek yoghurt, for instance.
Or pick the McDonalds that are mildly healthy, as the food is a cheap source of decent macros.

subway out of those three, but you should just do meal prep at home and autisticly eat it from a Tupperware box in class

Make your own and take with yourself to uni. On first semester I had classes from 8 to 20 and I did fine without eating any fast foods

bump

DLs after Squat day 1.

The rest, just start and adjust as you go.

Prepping my own food would definitely be the cleanest way, true.
But people want to go and eat something with me during breaks, can't always refuse them and tell them i brought my own, lel.

If i try to pick the healthiest / richest stuff from subway and mcDonalds, which one is actually better?
McDonalds = McDoubles best choice?
Idk about Subway

Thank you!

>But people want to go and eat something with me during breaks, can't always refuse them and tell them i brought my own, lel.
Fucking pussy, if they can't accept your lifestyle they're not worth hanging with.

Egg McMuffin, Hamburger, Cheeseburger, McChicken, Bacon Ranch or Southwest Grilled Chicken Salad, according to a quick google search.

Is it a good idea to inflate all my maxes by 10-15 kgs on sheiko if I'm still moving babbyweight?

If you're still moving babbyweight, you should perhaps consider not doing Sheiko at all.

just list your maxes instead of of giving us vague terms you fag

literally 1/2/3/3.5

>1/2/3/3.5
wtf are you doing sheiko for tBh

what should I do mang I can't progress on my LP for shit anymore

tbf I couldn't progress past 90kg bench before sheiko, did one month of sheiko and went to 115kg pause bench

Yeah, saw that too now. McDouble was up there though.

If local restaurants offer that salad i guess ill take 1 mcDouble + that salad.
Shouldn't be too bad, i guess.

Cut the soda, cut all sweets and eat protein rich, healthy shit in the morning and evening, add some cardio, that should do it.