/plg/ - powerlifting general

Song I like
youtu.be/lLZ7f_QfhbI

Also congratz to this random fat man I found on Instagram

Other urls found in this thread:

youtu.be/8qA6tToHgLs
youtube.com/watch?v=hUuV2xe3ZWA
twitter.com/NSFWRedditVideo

First for a friendly reminder to always build momentum.

Second for Hepburn is best program

jim wendler 5/3/1

Some user posted this chin-up program

S1: 6x2
S2: 8x2
S3: 5x3
S4: 7x3
S5: 5x4
S6: 3x5
S7: 5x5
S8: 4x6
S9: 6x6
S10: 3x10

I'm on S3 and already seen huge improvements

So um, thanks to whoever gave me that.

Jim Wendler (5/3/1)

does this work if i chin-up only once a week?

I'd imagine so
It might also work with weighted chin-ups
However as I understand it you're supposed to have reps left in the tank or something gay like that

How do I formulate a long term plan lads? Every single program says "do not do this twice in a row". I'm still weak, can I just run back to back peaking cycles anyway?

eleventh for anime

twelfth for socialism

Eleventh for the guy above me sucks dick

What is your training history?
What are your lifts?
What are your goals?
How much do you weigh?

thirteenth for friendship

I love you Filip Lindstrom

About 1.5 years of shitty low volume bad form training, 3 months sedentary on a deficit, then 3.5 months of serious training since then. I ran my own program for a month and a bit just to quickly progress to my old PRs, then did a peaking cycle which I finish today.

100/85/160 S/B/D

176cm
74kg morning weight with a gut due to overbulking these last 3 months to compensate for the weight I lost while not training

My goal is to be generally strong but I enjoy doing the big 3. I have stupidly long femurs but I can definitely squeeze another 20-30kg out of my squat, until 2 months ago I either didn't squat or did it with disgustingly bad form which demotivated me from squatting whatsoever, and my max was 75kg. Training with submaximal weights is what blew my squat up, fixed my form and made me actually enjoy it, SS never worked for me due to my shit squat form and is what originally put me off lifting seriously originally because there were no good programs with front squats.

I don't really know my sticking points on bench because if I come close to failure I can always grind out bench reps even when they're super slow. For deadlift and squat, it's most likely at the bottom of the movement, but I don't feel like sticking points are holding me back and I assume I'm too weak to worry about them anyway.

16th for having some kind of a plan

creatine caps v powder

Any difference?

>tfw eating good sandwich

Rotisserie chicken, peperjack, cucumber, onion, avocado and ranch.

Both r Jewish scams

>176cm
>74kg
My advice to you would be to eat more and focus on upper/lower body hypertrophy for a couple of months.
If you're willing to read a bit I'd read through 5/3/1 by Jim Wendler, Practical Programming for Strength training and the Juggernaut Method 2.0 by Chad Wesley Smith. I'd say that unless you're a naturally talented person when it comes to strength then you're just going to want to gain a shit load of muscle mass, which will A) make you look better and B) make strength training more effective because you have more muscle mass to work with and you should also have a much higher work capacity.

1 will make your dick fly off
Choose wisely

How to deadlift pls
77 kg
125/105/142

Vanilla Ice is Rich Piana

prove me wrong

I've read everything there is to read that gets regularly posted here. I've read all the 5/3/1 books and ran several cycles, I liked the program, progress was definitely progress but it was slow and I always felt like I wasn't pushing myself even when I used near my true max instead of a training max (a weight I was sure I could 1rm on any day, rather than 90% of a weight I thought I could maybe 1rm). If I knew how to program joker sets I would have gotten much more mileage out of it I think. I had no idea what the fuck practical programming is trying to tell me because the book was honestly a bore and made it impossible to focus. I tend to stay away from Rip's stuff because of how much shit he talks about people who show better results than him. Also because my squat and bench respond extremely well to high volume training.

Have long femurs. After 1 year and a bit of deadlifting 1x5 once weekly, some 5/3/1 and a month of fucking around on phat I hit 130kg 3x3, 130kg 1x4, 120kg 3x5 and 150kg for a 1rm all at 66kg bodyweight while doing PHAT of all routines. At the time my curved spine good morning olympic squat was 75kg and to this day I can't get anywhere near parallel on a close stance squat without curving my spine to shit, regardless of whether my heels are on pl8s or not. Last time I measured I think my femurs were the average length for someone that's around 186cm.

Did you do hepburn with rows/chins or just bench/squat/dead/press?

I do pic related, rows on bench days and weighted chins on ohp days, with variants for the pump sets

fuck that must take ages

youtu.be/8qA6tToHgLs

I miss 2016 plg :(

I can do the pump sets and back work with 60 seconds or less of rest between sets, and combined with the 2 minute rests between sets for the main work, I'm never in the gym for longer than 2 hours. I was there for 100 minutes today.

I wish I had that amount of free time. I haven't been able to lift for more than hour in almost a year now.
Some weeks I get to the gym once.

That's going to go up though

Hepburn always goes well for awhile then the fatigue sets in, from my experience

Sorry to hear that dude. If your work capacity was pretty good and you didn't want to bother with the pump sets, you could probably superset it and finish the whole thing in an hour. It's pretty tough though. I superset bench and squats once, wanted to puke after.

Yeah, I'm sure it will, but probably not for another cycle or two desu. I'm feeling pretty good despite cutting fairly hard rn.

its okay man I somehow manage to fit in chin-ups, bench, some sort of hip hinge pull and arms with time to spare

At the cost of never really warming up lol

>speaking to a girl
>tell her I lift
>she tells me she benches 80kg at 60kg bw
>almost 90 bench wilks
>tfw its higher than my bench wilks

Wtf she must have her feet on the bench, ass up, using a slingshot and her spotter has to be upright rowing the bar

So I'm currently about 165lbs/75kg and I have my first meet in mid September. I'm looking to increase strength while not increasing weight since I'm planning to compete in the 75kg division. My questions are....
1. Is a weight increase something i have to worry about in this time frame? I've stayed relatively consistent over the course of the last several months getting as high as 170 and as low as 155. While going from a 445 dl to 515ish, 330 squat to 385, 205 bench to 245. I'm happy with my bench and deadlift but I'm hoping to hit 405 squat at my meet.
2. What's the ideal bf% for a powerlifter? When does competition level performance begin to suffer? in terms of nattys of course. Im sitting around 13-14% (based on calipers and electrical impedance) but i want to have a huge fucking wilks and was hoping to lean out as i gained strength and size while staying the same weight.

REALLY MAKES YOU THINK

How hard can I go on first set lasts? I want to do a shitload because I didn't last time around and I felt it was holding me back.

Go hard on jokers not first set lasts. Wendler says specifically to not go harder than 5 sets of 8. If you're just doing 1 set to failure then you're supposed to go as hard as you cna.

Alright that sounds good. 5x8 sounds like something I had in mind too.
What about deadlift FLS? I feel like I'd fuck myself up doing them.

The heaviest weight you'll ever be lifting in your first cycle as FSLS is 67.5% of your true 1rm for 5x8. If that's too heavy for you good old Jim recommends doing between 5 and 8 reps, so if the later sets get hard simply do less reps. He also recommends doing 3 to 5 sets, so you can always skip the last 2 sets if you're fatigued and experiencing form breakdown.

Hmm no that sounds manageable. I'm just coming out of a 5 month cut so I'm gonna have to be a bit careful on how I add back the volume.
3x5 on lower and 3-5x8 on upper sounds like a good starting point.

Keep in mind the 5+ week first set is only 58.5% of your true max so it should be pisseningly easy to do 5x8 even on deads if you didn't go for singles on joker sets.

mayb you're just weak my dude

youtube.com/watch?v=hUuV2xe3ZWA

How fucking autistic are you that you don't know jen Thompson's name?

Also, she's an out liar.

Lads how wide should my grip be for raw competition benching? I've been benching with about one and a half times my shoulder width but I see a lot of people moving big weight with extra wide grip.

Holy fuck it matters so little

Then what range should I aim for to prevent injuries?

whatever your strongest with

Yeah I saw, it's babyweights. I'm thinking I should make it a bit harder by doing them in fewer breaths or trying to not make any noise when touching the ground.

They're not supposed to be hard. If you want to make the workout hard then set a rep PR, then do jokers until you can't do any more singles.

Underrated post

link to this program

Holy shit you just described me almost the exact same lifts too wtf

who is this cum guzzler?

I literally just posted it . Start with 8 RM (~80%) for your 8x2, add a rep to one set each session, add weight once you reach 8x3 and reset to 8x2. The 3x6 weight is about 65%, add a rep to one set each session, building to 3x7 and then 3x8, add weight and reset to 3x6. 2 minute rests between each set. The main program is just

A
Squat 8x2 -> 8x3
Bench 8x2 -> 8x3
Squat 3x6 -> 3x8
Bench 3x6 -> 3x8

B
Deadlift 8x2 -> 8x3
Ohp 8x2 -> 8x3
Deadlift 3x6 -> 3x8
Ohp 3x6 -> 3x8

ABxABxx is how I do it.

Im doing the normal 5/3/1 (found on T Nation) with BBB assistance only on the first week atm, though I heard Beyond 5/3/1 is a lot better, should I switch?

It's the same program he just gives you more stuff to do, more ways to lay out and choose accessories, tells you how to peak for meets etc.

Joker sets are definitely something you should learn about if you haven't already though. They go well with BBB.

>but I see a lot of people moving big weight with extra wide grip.
only dyel manlets

Real men do closegrip. A good muscularity increases leverages with this grip

Anybody else done with cutting for good Tbh? Gonna eat like a pig and bloatmaxx the rest of my life Tbh

so it takes you 8 weeks to add weight? goddamn seems like an innefficient program tb h

4 weeks dumb shit

That bench isn't really that extraordinary. It's really good, but there are lots of natural women in my tiny country that benches more than 80 in the -63kg weightclass.

>he can still progress on a monthly basis

4.5 for main lifts, 3.5 for pump sets. It's a lot of volume and you're progressing by adding reps, not just adding weight.

yeah but she was just some random roastie

I'll read up on it, should I over it or add joker sets to BBB and continue my 5/3/1 as is? Have it layed out this way atm:

Day 1
OHP 5/3/1
Bench Press 5x10 (not sure on the % yet)
Lat Work (I do chin ups here)

Day 2
Deadlift 5/3/1
Back Squat 5x10
Ab Work (Leg Raises)

Day 3
Bench Press 5/3/1
OHP 5x10
Lat Work (Chin Ups again)

Day 4
Back Squat 5/3/1
Deadlift 5x10
Ab work (Leg Raises again, might try ab rolling)

anyone who posts helper is a friend
it's 4.5 weeks, if you think about it if you managed to even add 10lbs to that you would be +110lbs on a lift in a years time (never going to happen unless talentchad)

There are random men that benches over 3pl8 in most gyms

>mfw deleted my old reaction folder so now almsot every image i have is an apu

Joker sets are done after the 5+/3+/1+ set. You go for a rep PR then do joker sets.

i really like the vietnam war apus

Yeah but they're men and most of the time on steroids

how much do you add each cycle anyway

switch over to it* shouldve checked that

I think if you do steroids you should have to have the words "fraud" branded on your skin with a hot metal marker

grashing dis plein

By it I meant Beyond 5/3/1. what is wrong with me

You're supposed to do 10 lbs for the big 3 and 5 lbs for ohp, but I managed to add 10 to everything for my second cycle and ohp seems fine.

Can you guys give me advice on tight leg muscles? Yesterday my knees hurt when I extended my leg fully or flexed my quad. Did a light leg work out. After I foam rolled and stretched feels a lot better today.

Still lingering tightness. Going to foam roll and stretch again after I finish work.

Anything else I should be doing?

Also i go to an oly/power gym and coach said form for my lifts are goood

i had the same thing but I accidently overextended by leg once

Make sure you get your hip flexors stretched out, they have caused me some problems in the past with the knee and quads.

Assuming it went away? I may have overextended + overused my legs

what are some good books about programming

I thought I fixed my hips-shooting-up-too-soon-when-squatting syndrome by temporarily switching to high bar with closer stance, but once I got back to low bar squatting it occurs again, though slightly less pronounced.

It's not a technique thing, I attribute the issue to weak quads as it's my limiting factor when deadlifting, too.

I am currently doing TM with my 5rm being 135.
How can I efficiently work on some quad hypertrophy without much interference with the program?

>How can I efficiently work on some quad hypertrophy without much interference with the program?
belt squats

Pls be kg

Ofc it is dude...

The shitty skin is usually enough

>It's not a form thing
It could definitely be

I only had enough money to either get the train to see the gf or order a large chicken variety pizza with chicken kickers on the side...

Does Joe still collect pizza pics?

>not a technique thing
How can an issue with your technique in a lift not be a technique issue?

Hey man listen to the song in the OP, its a nice one bodorio used to like

I know it could, but I am fairly certain that it's not in my case. I can keep the correct torso angle and timing throughout the lift if I consciously focus on it, but I simply can't do so with maximal weights and shift some of the weight to my posterior chain.

Ofc

Is it doable without the machine? Can I use like plyo boxes and kettlebells? Do you think that I should lower my overall squat volume not to mess up recovery?

Ok, sorry. Its a form issue occurring due to a muscle imbalance.

why not just do some front squats to work on building your quads a bit?

It's a nice song.

I'm just wondering if it's simply a cueing thing. Muscular imbalances take a long time to develop and a long time to correct. Also, tbf, when it's max effort, that's kind of what happens to me too. Nothing huge but at least a bit

You can hook up a dip belt to a standard cable machine, or you could just hook up some kettlebells/plates to it. Either way should be fine.

Belt squats are better because they don't rely on your upper back and core nearly as much.

I don't know if he does but if you post one here I can make sure he gets it.

justin lascek on texas method.
both ebooks.

Hopefully this triggers him as a vegan