/plg/ powerlifting general

GUYS

THOUGHS ON SHEIKO intermediate programs, also how to improve them

when will ohp replace bench?

bench is so fucking boring to perform and watch

how many times should i be ohping per week?

OHP or push press should be added in addition to bench to make upper body strength a greater part of your total. Right now bench is a joke since squat and deadlift contribute so much more.

Push press might make the powerlifting crew uneasy because muh speed, but OHP itself just gets into lean back standing incline bench meme territory.

Any protein powder recommendations? I've used ON in the past, and it was ok if you got the right flavor (chocolate or vanilla). Lots of clumping, though, and "non-standard" flavors tasted like ass.

Eat fiber, dude.

OHP is high-risk, because people end up leaning back a lot and snapping stuff. Also, it's pretty low weight. I would love to see it put in, though. I think they tried it in some feds way back by having it up against a wall like they did with the strict curl.

Depends on how important it is to you. I train it twice, just like I do bench.

Go to the Veeky Forums archive and read one of the thousands of my protein threads and pick the popular flavor.

>I think they tried it in some feds way back by having it up against a wall like they did with the strict curl

I know the way Rip does it in his competitions (which are squat/OHP/deadlift) has a limit on how far you can lean. Something like the shoulders cannot pass the plane of the buttocks. Leaning beyond that is a no lift. Not perfect, and it advantages people with huge asses, but it stops people from doing the absurd leans that caused Oly lifting to drop The Press (tm).

When will muscle cleans replace deadlift?
Deadlift is just so boring to perform and watch.

reddit

Deadlift will always have a place because powerlifting is obsessed with maximum weight and the deadlift lets you put the most weight on the bar.

Strongman has continental cleans, those could be fun in PL.

Why are powerlifting squats so fucking shit?

Nobody cares if you can load 700lbs on the bar if you shake like a tree in the wind and look like you need to take a foul shit

Go watch oly lifters squat

>go watch guys who whip a bar so hard it becomes an inert object taking off 10% of the weight
Gee whiz

>easy shits

you mean norman khans?

Seal rows would be pretty funny to see people attempting 1rm on
Plus, they wouldn't be too limited by the previous lifts, and would be a fun usage of the big backs that most powerliftmans work hard on

better than ego lifting with horrific form

Instead of talking about poop can you give me lifting advice?

What are your personal bests in the squat the bench and the deadlift?

What can I do and how long will it take for me to be as good as you are Sean?

>watch Joey flexx podcast with Sean Noriega
>he starts talking about his gfs performance at worlds
>almost think I can feel what love is like
>I'll never feel this myself in life

pls respond

anyone have that wheel of fortune pic that says eat more. kthx.

...

what's plg's opinion on texas method/madcow??

Im intermediate fat fuck currently on C6W, making good strength gains and will start cutting slowly after i'm done, that plus the fact that my fall semester would start very soon made me feel like i wouldnt be able to continue with 5 day/week training.
Ive looked into texas method and saw that its very low on volume.

What's a good intermediate program with 3-4 day a week session with moderate-high volume to run while on a slight calorie deficit?

Keep in mind i bike from class-home-work so i do have plenty if cardio

I made good gains doing sheiko and I added supersets for curls/lateral raises/DB rows. I think it's also a good idea to add an extra 4th day to do some moderately easy upper back, shoulder and bicep work.

TM and madcow are not moderately high volume. Pirate the sheiko app and do the babby volume programs.

What is the main fucking SS template? I can't check on my phone right now but every where I look, the main phase is different, e.g. Some deadlift on same day, others cycle through.

I'm sick of being weak and just want to stop program hopping.

That's because there are different phases.

Phase 1:
A: Squat 3x5, Press/Bench 3x5, Deadlift 1x5
B: Squat 3x5, Press/Bench 3x5, Deadlift 1x5
Press/Bench alternate
AxBxAxx,

Phase 2:
A: Squat 3x5, Press/Bench 3x5, Deadlift 1x5
B: Squat 3x5, Press/Bench 3x5, Power Cleans 5x3
Phase 2 starts when deadlift is heavy enough that training it twice a week with progression is too taxing.

Phase 3:
A: Squat 3x5, Press/Bench 3x5, Deadlift 1x5/Power Cleans 5x3
B: Squat 3x5, Press/Bench 3x5, Chins
Deadlift/cleans alternating. Also around here you start increasing the weight of squats only twice a week, with the middle workout being a light squat day.

Form does break down occasionally during maximal lifts. Welcome to powerlifting.

Raf pls go you creepy brazilian midget

It's really worth it to purchase the book

deadlift has been down (or so I thought) like 20-30lbs for a while during this cut, had a hunch that maybe my grip was failing me in a weird way where it wasn't clear it was actually my grip but the bar speed was getting slower anyway

threw the straps on, instantly got that 20-30lbs back and felt really solid

>but OHP itself just gets into lean back standing incline bench meme territory.

Considering the unspeakable faggotry that already plagues bench press with regards to arch and particularly grip width rules, not the mention the retarded standard of waiting for the Press command mid-lift, why is that such a problem?

As long as the knees don't flex, what does some layback really matter?

It never stops at some. They should just make behind the neck press a powerlift and call it a day.

Texas Method is great if set up right.

Straight TM squats (5x5 volume day, 2-3x5 easy on Light day, and 5RM or 5x1 on Intensity day) is generally enough to drive your squat up.

Bench, and OHP if you're doing general strength training and not specifically powerlifting training, need accessories tacked onto the end of workouts to build the volume needed to keep progressing. For example, as powerlifting training, I'm 5x5 bench press on Monday, with dips 5x8 and curls 4x10, ideally with only 2-4 minutes between sets, after the core barbell stuff is done. Then do close grip bench on Light day with about 2/3 of my max bench 3x8 after everything else, and do 3-4x10 curls on Intensity day after S/B/D. Progress, FINALLY seems to be occurring.

Generally, it seems to me that squat progress on TM will drive deadlift progress for the most part, so I don't do a lot of pulling volume. 3x3 speed deadlifts with about 3/5 of my deadlift max, increasing weekly throughout a training cycle, on Mondays, and 3x1 competition deadlifts (conventional, for me) on Friday, starting at 90ish% and increasing weekly.

Squat driving deadlift is me speaking as a femur-let with a weirdly strong squat compared to everything else. 5x5 with 485 lbs on squats will drive pretty much everything up. If you have long femurs and not such a great squat, more pulling volume may be required to keep progressing deadlifts.

All that said, TM is pretty difficult to sustain on a cut, especially if you're doing regular cardio. I had to drastically drop the volume during rugby seasons back in college, because it's just not possibly to run ~5 hours per week, with other dumbasses crashing into you, and do a full TM load.

This is more or less correct, though I'm pretty sure Chin ups are included at every phase on every other workout, as a standard.

And first phase should be two weeks, tops. It's just to get you used to simply pulling weights before you start power cleans.

You can only lay back SO MUCH without flexing your knees. If you insist that knees say locked, it won't end up looking like the world's Most Swole Limbo Contest.

>cant perform the lift correctly without looking awkward and horrible and a fraction away from injury
>just do it anyway because ego numbers

youtube.com/watch?v=-yF47N6mDzg

can someone explain to me what exactly a row accomplishes that a pullup or a chinup does not? i have rows programmed in but they never feel like as good of a back workout as if i had just spent that time/volume doing pullups instead

>when your life is so sad you've got to try and bait on a moose chasing discussion forum

traps

Rear delts and traps. Rear delts are in a position where they don't have to work that hard in pull ups.

>tfw will soon be 24
>tfw realize I am getting old as fuck
>tfw realize time is running out for getting my life together and getting a gf without microchimerism
FUUUCKK

you can also do cold cycle at 15 mins

go compete in rippetoe's meme federation so you can be happy

because oly lifters will never push themselves to the point of injury right :^)

Weighed myself this morning at 94,3kg. The cut is coming along nicely, down from 99kg. Was aiming for 90kg, but I think I might need to go lower.

fuck

>microchimerism
ihad to google this shit and then i remembered when i got my ex pregnant, the babys blood attacked her or something?

thats actually sick as fuck, i impregnated my girlfriend with some kind of killer fetus that was trying to rek her shit, that's why we sent that lil nigga to hell

>sometimes people injure themselves when competing for olympic medals
Jeez, who'd a thunk it?

>cant perform the lift correctly without looking awkward and horrible and a fraction away from injury
>just do it anyway because ego numbers

Does powerlifting mix well with boxing ?
I'm gonna do thai boxing three times a week and powerlifting three times a week too.
I want to be decent in both sport, maybe compete a little.
I'm just afraid for my shoulder joints, do you have any advice for me ?

Yeah, except his form is stellar. His elbow gave out with 430lb above his head during the olympics. Oooooo, oly lifting must be so dangerous.

no, it mixes better with grappling

Almost everything bad that could have happened in the past 12 hours just happened

I'm now worried about the last thing...

I just had explosive diahreeha and its running down my balls

his coach just gave up on him after that

As you can tell by the diahhreha shit stains. This one came out with quite the propulsion

I know what you mean, but can I still mix both without being disadvantaged ?

I'm rock hard and it looks like this

Fucking sheiko broke my dick

I was about to jerk it to porn. Now I lost my will to do so, so I will go outside instead. Thank you.

bring trappy back

Oly lifters look pretty when they squat because they don't squat as heavy as powerlifters, because powerlifters are, apples to apples, stronger than Olympic lifters.

So I overreached to shit on my TM split and failed even the easiest of sets last week.
I had to take a 5 day hiatus from lifting, but I heard that's a good idea in this case.
I'm gonna continue with a deload from monday but the thing is I still have 2 days to train this week.
Should I do volume or intensity?
I'm guessing volume

How old are you?

19

overreaching on the shithouse program that is TM? wow i'm real surprised

Was a retard and started without deloading my LP maxes.
Still made great strength gains

I don't understand. How are you overreaching on a routine where the entirety of the volume you do is 1x5rm, 5x5 @ 70% of 1rm and 2x5 @ like warmup weight in one week for squats? Bench volume is half of that and deadlifts are l just 1 set.

Adding 2.5kg to your 5rm weekly is not sustainable for long without deloading before
Also, I'm not doing that template

That's not overreaching then, you're just not progressing as fast as you're adding weight to the bar. Also you said you failed the easiest sets of the week, which I took to mean the active recovery day.

My guess is you're doing the a version without active recovery days and you're trying to do 5x5 with 90% of a 5rm you should have stopped on the 4th rep. Even if your 5 rep training max is 5 or maybe even 10kg higher than it should be there's no way you'd be failing a 5x5 if it was with 80% of your 5 rep max.

I should have phrased it better
What I meant to say that I'm failing sets in ways I shouldn't be
For example I did 160kg x5 deadlifts relatively easily but next week I could barely lift 162.5 for 1
I would have just called it a bad day, but it happened with other lifts too.
Google says I'm probably overtrained

You're not overtraining on TM. It's definitely something else. Could also be psychological. Deload and you'll be fine. Maybe add volume to speed your progression up.

So nice to finally use the built in filter feature.

Sean put your name on you sorry sack of shit so my filter works

That explosive Norman Kahn has left me with a poopy stinky curry Indian butthole :(((

I failed, I jerked it to porn afterall

Okay here it goes..

BBBBBRRRRRRFFFFTTTTTTTTT
OH DAMN! A large piece of Norman khan just fell out of my asshole
Gee willickers MORE NORMAN KHAN IS FALLING INTO THE PILE OF KHAN that is in the toilet

These Norman khans are rather stinky yes but at least they came willingly out into the toilet with relative ease

Thanks mang, will do
I was already thinking of doing 5x7 or 7x5 with lighter weight instead of 5x5

why dont you just do 5x5 at normal weight?

also have you given a read to lascek's writings on TM?

Dear Master Sean,

I politely request you explain the humorous concept behind the "Norman Kahn" bowel joke, as I am unaware of the origins of the name.

Yours sincerely,

user

Alright, time to lift again. It's been almost two weeks of no lifting.
The worst part of coming back is realizing how weak you get in such a short time.
But the longer I wait the worse it gets to let's go

topkek100 stinky smelly currynigger, get the fuck off my board

I'm doing 5x5 at 90% so that's normal weight
I've only seen the chart and according to that I should add volume

It is interesting that Justin Lascek on his 2 ebooks wrote that in his coaching career/pers experience has never seen lack of volume, but always too much volume, as a cause of failure of intensity.

>5x5
>90%
wew lad

It's of 5rm not 1rm. Probably. That's what it is supposed to be at least.

90% of 5rm dumdum

>americans in charge of making programs
Why not just say ~60% then?

Because the program operates with a new 5rm every week, so it makes more sense to calculate it from that number.

>that guy who wears a /training to beat goku/ shirt

>walk in the gym
>SHINE BRIGHT LIKE A DIAMOND

> it won't end up looking like the world's Most Swole Limbo Contest
kek
>3 red lights as he leaves the platform
i know they have to give them but god damn its kinda funny somehow