/plg/ powerlifting general

28 free, 3*bench, 3*squats, 1*DL

SHEIKO
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Why is thread so dead?
Anyway this seems like a reasonable answer.
I pieced together this. What goes on what day? I was thinking of putting front squats on Friday instead of Wednesday, and putting deadlifts there too

I don't really know, try it out.

I guess you could exchange front and high bar squats. Personally I would just do long paused squats insted of olympic style, but it's mostly about getting the volume in. Concerning the deadlifts, I guess you just have to find out. And I would add lots of rear delt work for prehab and pressing accesories as well. I do 3*beg for OHP, that seems to work well.

BTW, I'm just a weak dude from the internet, take everything with a grain of salt.

>I do 3*beg for OHP,
how can you do 3x ohp after 3x bench.

the bench sessions already have too volume for upper body i cant handle another big compound like OHP afterwards.

Just squatted a 10kg pr and benched a 5kg pr lads. Building momentum really payed off. Going for a 10kg deadlift pr on tuesday too. Lets hope I get it.

I'm and came here to post exactly this

It works fine, I don't do any other pressing or shoulder work. Fridays are only one set of bench, monday is only hard in the third week (which is brutal). Wednesday is pretty much volume but rather low intensity. I don't know, man, it works for me. It just asks for a fuckton of read delt flies, rows and facepulls to counter the pressing volume.

*no triceps or chest work, though I do lateral raises and different stuff for rear delts.

I've recently, i.e. the past month or so, had a mild burning sensation above my stomach after waking up and until I've got something to eat. It has since begun to linger for several hours after breakfast as well.
The sensation makes me want to puke and faint, as it feels like it extends up to the back of my throat.
Nothing has really changed in my diet the past few months, other than not eating a yogurt every day, and I used to be able to go multiple hours without breakfast, but that's no longer possible because of this.

I've had gastric wounds before, but that made it burn closer to the stomach and maybe slightly below, while this new stuff is above.

Should I be worried?

yes, seek a doctor

What does a 1RM raw powerlifting max look like with these training numbers?

It means he's in the real 1000 club.

>345kgx8 Squat 100% Raw in traineare
>216kg Axle Strict Press easy single
>500kg equipped deadlift with straps
>265kgx6 Paused Bench Press 100% raw medium grip width

How would that translate to raw powerlifting?

About 400/300/450. Kg that is.

His DL is raw. Grip isn't a limiting factor. Strongman even has a grip strength event.

>Grip isn't a limiting factor.
Then why did he use straps
>Strongman even has a grip strength event.
No event I know of is a static deadlift hold which is the only thing that would directly translate to deadlift grip strength

I don't follow it but there's an event where he has to hold two big ass rocks together on both sides using handles just like holding a barbell.

his 500kg dl wasnt raw. he was wearing a single ply suit under his shirt

Then use the 462 shirtless deadlift.

...

Velcro straps and likely 2-ply back. Custom.

>old school edition

How much could you Two Hand Anyhow?

hes said he was good for ~470+ raw. I definitely think he was good for bennis record atleast

doesnt matter tho. hes never going to hit numbers like that again. screamer posted a pic of them together and he looks almost screamer size now

What is a good Upper / Lower routine?

Westside Barbell Conjugate Method

no

upper
OHP
Rows
Bench
Chin ups / pull down '
bicep
tricep

lower
Squat
core
Deadlift / power cleans

Why did I wake up today feeling nostalgic about everything?

c6w

Feeling nostalgic in all 18 years of your life huh Dino?

>implying even 18

Just to confirm you are less than 18 years of age?

I love tranny penis

I am 15 years of age but I have been told I'm quite mature for my age

Cock isn't even that bad

Daily Norman kahn

I need to do cardio lads

what cardio will not make me suck in the gym? i am on c6w
some beginners rope jumping?

My favourite is running. Run couch to 5k and just do a 5k twice a week. Its 40-60 minutes out of your week for some amazing cardio gains that only benefit lifting.

I did 10k's easily last summer but now even 5k's are ruining me because I became bigger

I am afraid it would mess up my lower days ;_;

haha i like penis in mah butt haha

das kinda gay desu

Today is the hedgehogs birthday, what present are you getting it?

a peek at my vagina

Yeah it's a hard balance. I try to run after leg workouts so I don't get trapped under a barbell, but your running speed definitely suffers.

so, hook or straps? what's the difference?

Usually people use straps for the volume work when they do hook for their top sets. Straps completely take your grip out of it, while hook doesn't

so pulling with straps is way easier?

i still feel my grip on straps, but i think that's because i've only used straps twice and suck at setting them correctly

You must be fast!

Whats your best 5k?

Yes, also no pain or risk of tearing skin and bleeding.

how do i still feel like a skinny fat piece of shit if im a somewhat lean 95 kg and have 17 inch arms?

Because none of us will ever be big unless we either bulk to SHW or go on gallon buckets full of drugs

I like to use straps for a lot of my work because A) I already do direct grip work B) I don't want my developement to be limited by my grip strength and C) I swear to god I recover faster/better if I use straps for heavy barbel/dumbbell pulls

Just join the USPA then. I wouldn't hop on though until you cut down to a low bf% though, for a couple of reasons.

Change your name from the R-word to stop using ableist language please. You don't want to offend all the mentally impaired people who read plg.

Because you're insecure.

I will never roid my dude

So... all of them?

>go into latvian teamspeak
>all they talk about is niggers and jews

I am home

>Half repping off blocks
>Half repping because sumo

This is some fraction of an actual deadlift I can't comprehend.

reported

But it unironically is

You just have to do some work and read about the methods but pretty much everyone in this thread is a little babby and needs to be spoonfed.

You could also just follow this guy who trains at westside and posts free conjugate training

>look at the roster for my upcoming meet and almost all the other 83s have a 400+ wilks
W-wew

>tfw pretty much guaranteed 2nd for the 105s

Don't you?

I want to die

Why friend

I've had a bad cold all week :^(

...

>So... all of them?

I'll have you know has an IQ > his wilks

is anyone here successful financially/have a well payinng career?
help me

Pick a skill and specialise.
Join the armed forces as an officer.
Start your own business.
Start an online social media following / business.
Work a 9-5 blue collar job and climb the ladder.

The honest truth is you can't get successful over night. You have to do a little bit of hard work beforehand.

Everybody wants to be a billionaire until its time to do billionaire shit

Alternatively take up a job you enjoy doing so the pay doesn't bother you so much

My high bar squat strength is the same as my low bar should i stick with low bar for the long run or switch to high bar for better deadlift gains?
Squat max is 475lb@162lb

Hey lads so I can't do any pulling or pushing due to elbow bursitis, recommendations for programs that are squat only? I was thinking some sort of DUP with front squats and maybe high bar if my elbow can handle it (3x beg cuckols maybe?)

RTS and change up the variations

I was supposed to squat 3x1 190kg today, but it felt ez so I tried for 200kg PR on my second set. Almost got it up but had to bail. Do i need to take it easy the next session (on Wednesday in 3 days)?

My for barely broke down and I feel fine

I'm doing TM

Smolov jr

Texas Method. I've never met the person who has actually DONE Texas Method that would recommend heavy deadlifts on volume day. Even the Texas Method For Powerlifting program in Practical Programming puts the heavy pulling on intensity day, where it belongs.

Also, you don't need a coach to learn power cleans, AND you don't NEED to do power cleans. Speed deadlifts are an adequate substitute, and easier on your knees, which might be a factor after the stress of 5x5 squats.

Is it possible to be close to my genetic strength potential after 2 years of training with no prior sports experience?

I feel like I've progressed really well and I'm afraid I'll hit a sticky point soon.

lifts? its doubtful, but if you have then just start taking peds

200kg squat, 200kg diddy 110-120 bench
21 yrs 82kg started at 58-60kg

Can't do peds. Family has a long history of faulty hearts

Height?

>110-120 bench
>close to genetic strength potential

That's decent progress for 2 years, but I'm sure you can keep going.

179cm

Yeah my bench is poverty tier compared to my squat and even deadlift but I'm more worried about my squat.

The Big Texas Method/Cowboy Method sounds like a program that you'd like

You're good senpai. You might need more periodization in your training but that's about it. If you're fairly lean, which you probably are, I'd suggest slowly gaining weight. What makes you think you're already close to your genetic strength potential?

I assume you have good squat leverages if its equal to dl. you can definitely get stronger, and you have lots of room to move up a weightclass or two

>fairly lean
I gained 30kg in 2 years. I'm about 17% now.
>what makes you think you're close to your genetic potential

Dunno I guess it's just a unreasonable fear I have. I have tons of potential for muscle growth as well considering I look pretty dyel still (probably since I started out as an auswitz survivor with no muscle)
I've cut down from 92 without losing strength. Considering maintaining for a while then cutting down to 74 and slowly building up to 83 again. Does this sound like a decent plan? I just don't want to bulk at close to 20% bf

Broham, you've got at least a decade of prime hormonal profile for muscle growth, and potentially 20 kg of bodyweight to gain (I'd recommend at least 10). You can get quite a bit stronger.

hahahahah you fat fuck GDE