/PLG/ - Powerlifting General

Primary stance is your normal deadlift stance, opposite stance is the other deadlift stance, ie. if you pulled sumo normally, your opposite stance would be conventional and visa versa. If you pull conventional your opposite stance can be variation like snatch grip deadlift, sldl, etc.

Fuck off sean you crybaby incel

Hope the other gets pruned, then.
I agree that it's just /plg/, but I still think the OP matters.
What Fat Retard said, but your opposite stance for sumo can also be any DL, doesn't have to be conventional.
1x/week will likely be too little unless you add something (e.g. SLDL for some medium-high rep sets) another day in the week, 3x/week might be too difficult recovery-wise. Pick the program that fits your schedule.

>I agree that it's just /plg/, but I still think the OP matters.

to be honest though thats because you're an immature unlikable faggot

look whos talking

ok dino

pick a 2x a week one and do it with c6w squat

get on gear

>failed a 2.5kg wide grip bench PR
>two days later max CGBP
>match my wide grip max
>they're now equal
>still got room for another PR tomorrow

Now I don't what to max. Wide grip or close grip???

I just realised why Esme looks so weird. She has no definition lol. She looks like someone just coloured her in peach on paint.

haha ok raffy

how close should my normal grip be for bench? i usually put my pinkie on the ring.

Oh haha you got me!

Max grip is normal grip
>inb4 "DEATH TO POVERTY BENCH"

Your strongest grip SHOULD be double the length of your clavicle.

Someone tell me how to specialise bench

Arch a fuckload, go max grip, have short arms, have shoulders made to allow you to bench well, bodybuild the shit out of your upper body.

I have all that... nice

What part do I do west side ?

be kirill. otherwise dont bother bench is the least important lift for your total

Lads my deadlift has been out of practice due to injury, now that I'm returning it's fucked. Coming up I'm somehow rotating so that I'm making light contact on my left side but not on my right (mix grip with right palm away). Should I just drop the weight and focus on maintaining even rotation (or lack thereof) somehow or is there something else I can do to work on even-ness

okay, so 2x int DL seems good, what percentage of my DL max should my RDL be, then?

Thoughts

somewhere between 60-75 of your dl should be good

Good trips have been saying this for a while

I thought it was common knowledge. Human body is not built to lift absurd amounts of weight

Bench and be too shit at anything else.

It's a tnation click bait post. If you scroll through you'll see something to say how awesome and life changing (x) sport is.

It's true though

I'm thinking about possibly getting into competitive powerlifting, just for fun. How strong of a total does someone at 165 pounds need to be in order to be average, or win a local powerlifting meet?

I'm in the Los Angeles area if that makes a difference. Is there an age limit? I'm 32 so I'm getting into this pretty late, but my lifts have been going up this year otherwise I wouldn't be considering it.

Anything else I should know? How much does it cost, and can I train without a coach at a commercial gym for the time being?

>How strong of a total does someone at 165 pounds need to be in order to be average, or win a local powerlifting meet?
Like 1200ish

>I'm in the Los Angeles area if that makes a difference. Is there an age limit? I'm 32 so I'm getting into this pretty late, but my lifts have been going up this year otherwise I wouldn't be considering it.
No age limit but it will probably be a bit harder for you. In 8 years you can compete as a master.
>Anything else I should know?
Make sure your form is good, eat and sleep a lot, make sure to do some mobility work and cardio, it's okay to take a deload every once in a while.
>How much does it cost, and can I train without a coach at a commercial gym for the time being?
The cost of a singlet and a USAPL membership is the minimum, plus the fee for each competition. Coaching is unnecessary unless you're pretty advanced, and even then you don't need one.

Thanks for the reply. My end of year goals put me at 1175. My 1rm is curently about 1050. My 3RM is about 1000 so my 1RM is lacking on all lifts. Is 1200 to be in the middle of the pack or near the top?

Also how do weigh-ins mostly go? I'm probably 158 right now when I wake up so I have some wiggle room.

Are squat shoes used by pretty much everyone? What's a typical increase in squat from using them? I'm currently using an inzer belt and knee sleeves.

1st of 3 doubles at 180kg for deads today, first time i have touched 4 plate in 6 months so pretty happy.

she's mirin

Dafuk really? here i thought i was weak i weigh 160lb my total is 1320lb Squat:455 Bench:320 and deadlift 545 (i know poverty bench...)

In what world is this weak? At my gym you'd be the strongest guy there that weighs less than 250lbs easily.

throw that piece of shit belt in the fuckign trash

>Is 1200 to be in the middle of the pack or near the top?
Near the top for a local meet, 388 wilks.

>Also how do weigh-ins mostly go? I'm probably 158 right now when I wake up so I have some wiggle room.
You wake up early as fuck and get weighed in. At 158 in the morning with no clothes, food, or water, you'd be competing in the 74s.

>Are squat shoes used by pretty much everyone? What's a typical increase in squat from using them? I'm currently using an inzer belt and knee sleeves.
Yes and no, it depends. Some people use them only for bench, only for squat, both, or neither. There isn't really much of an increase in your squat unless you were squatting in the squishiest, least stable shoes imaginable.

Dude that's a 436 wilks if you accomplish that in a meet. 320 bench is hardly poverty for a 74 senpai.

Well at my gym there is a guy that squats 500+ have seen him bench my squat max and deadlift he does 600 without a belt but doesn't really train it

Really? don't know men didn't a guy in the ipf benched 420lb at 74kg? thats a hundred pounds more than me

Reminder to try hard:

strongerbyscience.com/the-key-for-progress-recognizing-and-overcoming-laziness/

>2x bw bench
>poverty
????

>Comparing yourself to the best of the best and thinking you're shit because of it
Never change plg

I go to 24 hour fitness but there's a lot of roided out pretty huge dudes (used to see bradley martin) and no one puts up near those numbers. I know most of them aren't training for powerlifting but even the power lifting guys don't lift much more than me (if it all) and they've all got 50-100 pounds on me.

Do you compete? if so how do you do?

I think we've had this exact same discussion with this exact same dipshit at least twice.

His deadlifts are looking crisper than I remember, at least.

does anyone have any experience with nuckols bench 3x int med program from 28free?
would like to get some feedback on it.

the program looks nice tho im afraid it might be a little bit too much volume for an early intermediate such as myself.

doesnt he have a bench 3x int low too?

i miss trappy

guys how come my farts and my shit smell REALLY bad. like they have this rotton egg smell to them.

Not really just always wanted to be strong and had the luck on meeting a good gym partner and just did pyramid sets up and down 2 times a week on squat and bench, deadlift i mostly do a day conv and a day for sumo usually do 5x5 4x3 5x2 and then max on deadlift

Just do a ton of upper body volume bench two times per week one high intensity low volume and one high volume medium intensity

example programming?

Usually do tuesday i work up to a single that i can do a triple with and do 5x5 with 85% of that and fridays do 3x3 of single done in tuesday

Also i do 6 sets of back,bis,tris,lateral and rear delts

how did that work for you

>a single that i can do a triple with
How do you know you can do a triple with a single?

Pulled 5 plate for an rpe 9 double yesterday
Pretty big pr

Any good feels lads?

Texas method:

Day 1:
8x3

Day 2:
4x6

What's a better intermediate program for bench:
Texas method or Nuckols?

Just catching up on the 120+ class and does anyone agree Jezza could've possibly beaten Ray in squats if he didn't get fucked in his first attempt? He totally slayed the 460 and looked to have more in the tank

Wouldn't have won over all but still

my 1rm is 320lb at 160lb bodyweight and i think i will try 330 at the end of this week

Are you new to lifting? Did you start deliberately eating an tremendous amount of protein as a result of starting lifting?

If so, your digestive system is going to take some time to adjust to digesting just that much protein. I once laid a protein fart while driving to class so potent, it was still in the goddamn car when I got back five hours later.

478 looked possible. I don't think he would've gotten it but I wouldn't have been surprised if he got it either.

why are you posting this daily now

standard tm didnt do shit for me, probally need to modify it somehow

nuckols gave me a 5kg increase within 4 weeks

I'm running it currently and like it. It's not too much volume as it doesn't ask for pressing accessories and the 2nd day is pretty light. Also the third day is only one amrap set.

is deadlift cue push thru feets a meme? I feel like I always deadlifted trying to pull weight with my back, not push of the floor

he absolutely would have tried 478 based on the speed and confidence of 460. would have been interesting to see what rayray would have done had jezzas 1st and 2nd gone as planned

no bully but if your primary feeling when deadlifting is that of pulling with your back, your technique is probably bad/potentially injurious

having a wank

doing a think

my tech probably is bad, my back is flat tho but i have huge lower back, im pulling 200kg with straight back but its probably shit for optimal lifting

Has anyone here done frequency method push-ups as described in GSLP? I was thinking of tacking it on to SS to help my bench and wanted to know if you guys think that it's helpful or not worth my time.

mhmm I am pushing these gassy shit logs in the toilet aka the Norman Khan Harbour

Will improve overall athleticism, but will probably not help your bench

What do you guys do while training: tng bench or paused?
I'm pretty new to powerlifting and am not planning to compete anytime soon.
Are there any specific advantages to paused, besides when prepping for a meet?

so tired of cutting but i still haven't hit 12%

i just want to lift hard and eat to support that but i can't start gaining fat right now

What should I do? Took a break for a while and my current 5rms:
70kg bench
140kg dl
90kg squat

GSLP
Lyles GBR
SS

I do touch and go, but no bounce

t.not competing either

72 BW

have you tried PNP?
PNP 3 is good if you're trying to get your strength back and it will be perfect for transitioning to PIP.

Otherwise I would go with greyskull

are you the same user?

anyway, when running nuckols' bench with TM, do you do squats first TM-style or bench first nuckols-style?

What do you think of nsuns 5day 531lp?

I know it's a pretty reddit routine but I'm curious if anyone here runs it or not or your thoughts about it. I always thought 531 was shit on here.

It seems that every time I look at progress posts, there has been a tremendous increase for all lifts similar to other LPs but I've seen many people get a huge squat and bench increase with it. It can't just be the individual at this point because it seems so common?

If you run a 4-day intermediate program, do you use the Nuckols 2x bench program for that?

Not sure if benching only 2-day / week is enough to increase the weight tho...
What do you think?

height/weight/bench?

How does it feel to nut rawdog in a girl

no not the same guy

I personally squat first always since thats the hardest thing

5'9 87kg 120kg bench now estimated. ive got a 6'2 wingspan if youre wondering

>on a cut
>gain 0.6lbs in 24hrs
My intestines are just full of shit r-right?

Just CGBPd more than I can WGBPd

yay

Finally shitting and it burns so much, lads.

Don't be concerned about day to day fluctuations in your weight. You just want your overall progress to track your loss/month target. Make a graph in excel or something showing your target weight path and you daily weigh ins. Your daily weight will fluctuate ± a few but the overall trend should track if your calorie intake is at the right level.

I'll be sure to plot my weights, but here's my progress so far.
I only recently started weighing myself daily, but there's 4lbs worth of weight loss not shown from before daily weighings.

>Just CGBPd more than I can WGBPd
WG is a meme.