Powerlifting General - /plg/

>tfw someone saved your webms

I saved the first from /plg/ but the second is from /wsg/

>>posting power whores to upset virgins like panzer edition

how are these kind of pictures even allowed on twitter?
twitter.com/emibabyxo?lang=en

VERY cute

>cleavage is bad

also twitter literally lets you post porn. theres no restrictions on nudity

i.4cdn.org/wsg/1497764994287.webm

wew, didnt know twitter has become just like tumblr. what a shithole - as long as they censor stuff that hurts ((((minorities)))) , jews and leftists.

A U T I S M

Huh, I've posted all 3 of those webms here a little while back

The hard part was making them 3mb. God Jewish Moot is so tight.

thanks for making them lad :)

He's right though
They're Marxist

I can't view this rn

As we're posting dogs check out this cute WEBM

No... that's not cute.. you meanie.. what did you do to the doggo?

Me.

don't respond to obvious shitposting

It's this beta faggot again.

Does anybody here autoregulate their training?

I've just been going to the gym lately every other day. I do full body and just pick a couple big compounds and use Greg Nuckols progression idea for intermediates.

I work up to a 3 - 10 rep max, then I drop a couple of reps and stay at the same weight and do sets every couple minutes until I get tired. Is there anything wrong with this kind of training long-term?

docs.google.com/document/d/1S1-pJZAdCkdDUk5-VZU7y_Tn98fVNW2384x-PauBRrw/edit

Which one is this?
Project momentum 1?
Project momentum 2 group 1?
Project momentum 2 group 2?

Project momentum 2 higher int lower volume.

>talking to some chick
>tell her I'm into PL (and some /k/ related hobbies)
>"you're a scary person, user"
>"you seem really insecure"

thanks plg

>not making her really uncomfortable by responding something along the lines of "I'll make you unsure of your security"

here's the high volume group docs.google.com/document/d/1hirQtc1NpF84ElnW2UeOjcNvYCZzNVU_cE7oZlOzjVk/edit

I'd like to tell you I did this, and didn't just say epic and walk away.

she fell for the pua meme and was trying to neg you

Thanks

>moot.
Now that's a name I haven't heard in years.

I'm doing dips 3xF on upper days
Should I do them weighted? Especially on bench intensity days

do you do only 2 exercises per day?

if youre strong enough to do weighted high reps then sure

you prob need some pulling in there m8

not same user but if you do paused deadlifts (1 pause?) and chinup is it enough?

with that amount of pressing not really, youre eventually get imbalances and snap something

Are the Nuclocks programs just a template for the main lift, can i add rows and shit to them?

They seem to just be bench and curl that all for the day, i am used to much more volume.

>Are the Nuclocks programs just a template for the main lift, can i add rows and shit to them?
he says not to but in my experience you can for sure

It clearly says "Main Lifts"
I also do chins, dips and pullups and sometimes rows but I don't keep track of them

Anyone have experience of running smolov for squat and smolov jr for bench at the same time?

the curls are for elbow health, but yeah you can do whatever you want. i did the 3x int bench with the c6w accessories (taking the second bench day light)

Answering your question, sure, do them weighted on ID. Looking at your template, do not do this version, it's even presented in PP as "well you 'could' do it this way but it's probably not going to be very effective."

This is what i was planning to do.

Walking in the gym to do a light 5x5 and 4 sets a curls is not a workout.

Can't do regular grip bench or wide grip anything since I'm recovering from an injury.
Haven't trained chest because of that for half a year.
What exercises can I do that work my chest that doesn't use wide grip and kinda keeps my arms close to my body?

Officially signed up and 16 weeks out from my next meet lads. Looking to break a 600 total. Super hyped

pls be kg

Pls be bench only.

Lmao for once, yes it is kg. Im not a 90 lb woman

Strict curl

Close-grip bench press recruits more of the chest than people think. Neutral grip dumbbells down to your armpits is a good press to do as well

mirin

4x3 @ 85%
3x8 @ 75%

why cuckols why

Twitter even allows CP. Think about it, they tolerate ISIS accounts and CP accounts, but ban European nationalists. Oy vey!

Why are you so impatient?

>get wasted for the first time since I started running
(I think???)
>run the next day
>almost threw up after a mile
>heart felt heavy in my chest
I got cucked

dips, great on the wrists too

Medium grip, dumbbells, dips...

I have literally never hit all the reps on the 3x8, I think it's just a practical joke

I never missed any reps, you just don't try hard enough

i would say it depends on how you dip. if you grip narrow grip (and stay upright) it hits more of the same muscles as ohp, if you do wide grip leaning forward its more like bench. so the latter, for example, i would do on bench ID.

feigenbaum recommends that template over a regular tm though

We've all seen your "paused" bench, guy

I did that program for 3 months. Pretty sure I was the first person here to do it. I never had a problem with that day. The last set of 8 was always RPE 9ish.

Which is why I didn't miss any bench attempts due to missing commands in competition, right?

Congrats, you didn't bomb due to retardation

Congrats, you failed due to not trying hard enough

Sorry I was just projecting :'(

My bench is still going up, I'm not too worried about how hard I try

i only missed reps once on that day, but i was having a bad day overall

it's very doable, just take at least 3 minutes between sets and use a reasonable training max

Redpill me on n-Suns 4 days 531 weekly program
(image off google, not mine)
Paused Deadlift 3x4 at what % of 5rm?

WAWTT? Pic related for bench and squat. Just superset the main work for bench and squat and I feel completely dead.

>Low bar 5x5 top set @9
>Comp Bench 5x6 top set @8
> LTE's 5x8
>rear delts and abs for 7 minutes each
Squats feel like pure shit and bench surprisingly feels great. Im blaming fatigue

close grip bench, (weighted) dips, hex press

what sort of injury do you have?

i never missed reps desu, was a pretty difficult day though.

Hows hepburn going for u?

kinda managed to fuck up the end of my collarbone from the AC joint end. the end was all jagged and shit, not smooth as it is supposed to be. fucked up while trying to bail from a failed bench rep.

The 4 sessions before this one felt unbelievably brutal with my hips and knees killing me after. I think I just wasn't sleeping enough, because I feel fine now, even though the first part of this session was pretty hard due to the super set.

What you guys think of high reps, lower weights hypertrophy training? Does it work better in building muscles then training for strength.

A lot of people claim that if you natty and want to get huge then get as strong as possible.

I think i want aesthetics more then strength desu

Wrong thread but I'll spoonfeed you. Open up!

Yes. Time under tension is key. You can do a quick concentric and a slow, controlled eccentric in most exercises (~4s on the eccentric phase) and your objetive is to get to 45s-60s under tension. Assuming you don't rest at all and do the concentric counterpart in one second, each rep will be about 5 seconds. If you do 10, you're still under the golden threshold. If you manage 12, you're at the upper limit for hypertrophy. Both are great.

Use weights, but do NOT compromise rep number for weight. If you can do 10 reps under X but only 8 under X+Y, then do the first exercise and focus on a good execution.

>saw a personal trainer teaching someone how to ohp
>Told them to use a wide grip, start with the bar in front of then, cock their wrists back, and have soft knees
Why are PTs literally garbage? Can they please go first on the day of the rope?

you should have intervened t b h. whats even the probability of someone making shit up and guessing the exact opposite of correct

I don't even know but it was fucking infuriating to watch. I tried to intervene but the PT shrugged me off. I had to intervene with him teaching the poor guy to bench a couple weeks ago.

can anyone recommend any introductory stretches for a novice? looking for something to target lower back especially

Could need some help lads.

Been doing Starting Strength for 8 months, had several months of due to sickness so lost a lot of progress a lot of times. I still feel like i got more progressive overload that is possible but due to stress and poor sleep i cant' keep doing Starting Strength as it burns the fuck out. Especially squats and deads. I am 28 years old.

My lifts are
110kilo squat x5
125kilo deadlift x5
67kilo bench x5
50kilo OHP x5
60kilo Power Clean x5

The original idea was to jump on Texas Method or something of that nature from Practical Programming third edition but seeing as recovery is a problem already on SS, i have no chance at all to possibly do that. So now i am thinking that it would be better to switch to a routine that focuses more on hypertrophy and less on heavy compound movements as heavy compounds stresses the nervous system more and requires more recovery. I want to switch to hypertrophy routine with 4 training days a week, hopefully something that is easier on the recovery then SS, and after i fixed the life circumstances that is giving me stress and poor sleep i'll go back to powerlifting style, either finish up Starting Strength or do some Texas Method variation. Does this sound like a reasonable thing to do?

post 1 of 2

You switch to Texas exactly BECAUSE you can't recover on SS anymore.

>Why hypertrophy and decreasing heavy compound movements?

From strongerbyscience.com/complete-strength-training-guide/

>Keep volume for your main lifts low to moderate, and stay at least 1-2 reps shy of failure at all times (avoiding technical failure). You don’t need a ton of high quality, heavy work to maintain and improve neural factors, but getting the bulk of your training volume from your main lifts will generally beat you up a bit more, and limit how much total training volume you can handle per session and per week.

>Get the bulk of your training volume from accessory lifts for all major muscle groups, with sets of 6-15 reps, training each muscle/movement 2-3 times per week for 4-6 sets (or 40-70 total reps) per session. I recommend accessory lifts over lighter sets of squat, bench, and deadlift to cut down on risk of overuse injuries, and to keep training specificity high for the main lifts (since lifting heavy stuff for low reps and lighter stuff for higher reps are different skills, you don’t want to “water down” the motor learning you’re doing your main lifts, unless you’re splitting your training into more distinct phases, as we’ll discuss later).

^This is basically the reasoning behind jumping to a routine that focuses less on heavy compounds and more on accessory exercises and volume.

Does this seem logical?
Any suggestion for routine?

post 2 of 2

I've been banned from 4 or 5 places today
And a bunch yesterday and the day before that

I think I've been spending too much time reading Sean's shit posts.

I've begun the shit poster...

You serious? But my lifts are really fucking low? I can't have hit my limits already?

omfg, look at that body
fucking marry me

It's just linear progression but dressed up in loads of volume and changing weight on the bar between sets. Good for people bored with SS but can still make gains on linear program. Also has you going to the gym everyday which is a pro for a lot of people

No, you probably haven't. Eat more, sleep more.. Just don't get too fat.

Hey I'm not a powerlifter or nothing but I saw the pic while going through the catalog and was hoping one of you fat fucks can give me sauce please. Thanks!

who here /trieshard/?

What kind of programming are you using now, after RTS?