/plg/ powerlifting general

whats the discrepancy between your VD and ID ?

I think Lascek found the sweet spot to be around 80-85%.

Have you done Dr Stuart McGill's lower back stabilisation program?

about 92 lmao

I didn't get hurt yesterday, it is a pain in the lower back about 2 inches to the right of the spine. Talked about it on monday or tuesday in the thread.

No, do you have a link?

ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

I had lower back pain for 10 straight months and this cleared it up in a month and a half. I haven't had lower back pain since.

how to get rid of running DOMS before leg day?

>I didn't get hurt yesterday, it is a pain in the lower back about 2 inches to the right of the spine. Talked about it on monday or tuesday in the thread.
dude you have disc issues I had the exact same thing, wasted 2 months thinking it was a SI joint injury

I bet youre squatting lowbar, switch to highbar or even front squats, I bet your back wont hurt if your torso is nearly vertical it was like that for me

drop deadlifts for a while start decompressing yoru spine ASAP, start mcgills big three ASAP and do glute/hip stretches

Youre being a volume warrior.

sounds like you need to keep VD the same until it gets into the lower 80% range of your ID.
Apparently, there's really no need to increase a VD weight more than once every 3-4 weeks

w-what if my ID is getting really hard too

should I drop the volume a little by decreasing sets to 3x5

Alright, thanks. I will be sure to check it out right away.

I already do the hanging decompression and strecth all my hip area. I can try highbar squats and see if there is a difference.

Hey boys looking to start barbell training, pic related is a barbell I found in my neighbours back yard.

Is this the right type of equipment to start training with?

The placebo response for this type of pain is 50%

Well its been 8-9 months since I did it and I haven't had any pain

youre saying its bull?

It's hard surely because of your volume .
Did you fail your latest ID? If so, then maybe you can try do one round at 3X5 and see if you can repeat ID with no fail.

If you didn't fail, I guess you just keep the VD the same as the last week and keep keeping it low until it gets into that range .

can the guy who posts the pull-up progression please post the pull-up progression please!

suck it up

get a gym membershpi

nvm found it!

S1: 6x2 √
S2: 8x2 √
S3: 5x3 √
S4: 7x3 √
S5: 5x4 √
S6: 3x5
S7: 5x5
S8: 4x6
S9: 6x6
S10: 1xAMRAP

I was the guy who brought up this issue earlier in the week. I've started decompressing my spine with static hangs (which feel great generally actually), but how can I do this at home? Although I'm in no pain during the day I have enough discomfort that I wouldn't really want to try even high bar squats, so I've only done upper body days for a week. I'm probably going to leave it this week as well, since next week I'm away and won't have access to a gym. How long until I can happily squat again?

Have you actually ran this cycle and if so what results and bw?

reminder replace the '2'' in '6x2' with half the max pullups you can do in one go and add 1 rep as the progression does along the way

ive tested it on average people, so unless you are a twink(incase youll prob have an easy time doing pullups anyway) or are a superheavy fatty I dont got any data

I'm saying placebo has a 50% success rate for this type of pain. It also comes idiopathically and heals idiopathically in 90% of cases within 8 weeks.

>suck it up
l-l-l-lewd

It may be your QL overworking that side to provide stability. Check you've got the bar centered on your back properly, and no hip shift occuring. Check feet are evenly placed in your setup if they're currently not, and if they are currently even experiment with an asymmetric stance.

no just wanted to try it out because i like lots of submax sets for pullups

ok thanks

cookie cutter porn addict

Hey man I'm the guy you gave it to

Currently on S7 5x5

Want me to let you know what I get on S10?

3 reps was my max when I began and I've since done 3x5

Just loaded up my all time deadlift max despite losing 10kg of BW

now I have to attempt it and I'm worried

>cookie cutter porn addict
I am on no fap and have stopped watching porn maybe that is why I found it lewd

Good point, I noticed the bar was aslant yesterday and I have tried symetrifying my stance (I never used a symmetric stance from the beginning). But I don't think my hips are completely fucked I think they are just differently tight on either side as a result of how I sit. I'll see how it feels on monday, I'll squat the bar and maybe do a plate just to not lose my technique entirely while I have my pause from the exercise.

are you under 18?

type no if you mean yes and yes if you mean no

I am not

Yes I am

I decided to finish up my (boring and time-consuming but effective) training cycle the way I've been doing it before changing to another program. Six more weeks of boredom and PRs, here I come.

Not really. It's super rusty, and it looks like it was originally something cheap anyway. You're better off with a gym membership. If you lift for a while and really want equipment at home, you can buy some.

Believe in yourself like I believe in you, user.

>Want me to let you know what I get on S10?
yeah sure

>DOMS

Train "legs" more often. If you're a powerlifting and aren't squatting at least twice a week (without a very good reason), what the fuck are you doing?

What is objectively the best grip for seated rows?

I am squatting at least two times a week but I don't run often and that is why I got DOMS from running
not too bad, but I still wanna do well on my lower body day tomorrow

Haha, okay Raffy.

The one that best hits the muscle(s) you're targeting.

?

Can someone tldr me about tshirt presses for bench? Are they useful?

the're another scam to sell you something you dont need, just liek everything else in the fitness industry

hello everyone hope you're having a great day

I want to target every muscle

I am not having a good day

considering the fact that you might be benching a lot do a medium wide grip so theres more emphasis on the rear delts

For the first time ever I feel like my lowerbody is lacking behind my upperbody

Turns out sumo deadlifts and power cleans weren't enough for legs

Kek of course not you're not even going into flexion very much at the knee. Did you reply to me in a thread a while ago about this? Someone was telling me that's all they did.

nice goodmornig

come on children

sing happy birthday to daddy Panzie

You should save that for when people actually do that instead of any time you see someone low bar squat

That's little Aaron, not Pooptine, lad.

Happy birthday, hope it'll be a great day, etc etc.

look at your back angle when you go down and look at your back angle when you go up

clearly a difference

Slightly, yes. But the bar doesn't go forward of midfoot

Maybe, I can't remember. I haven't squatted since September and its already August...

Time just slips by

Woah, I remember making you a birthday vocaroo for what feels like not too long ago

it expired too I was looking for it and it expired :(

Another years gone by my dudes

Does it matter if I do SLDL or RDL or can I just do whichever one I feel like on the day?

its been long efucking nough

its felt like eons since my summer break began

let alone last year

I believe they have different purposes not sure what they are though

happy birthday panzer!

how many hours a day do you spend on waifu-related hours?

waifu-related things

You didn't thank me. Haven't you learned to be grateful?

youtu.be/OzXO_5e8oO0

How much are the plates on it?

If you've got 80kg on there you can get some use out of it.
Press, reverse grip curls, rows, SLDLs etc... Enough to get you started.

Doing weighted chins every other day and also rows every other day but alternating so right now 3-4x a week.

Is there a good number of weekly sets to aim for for MRV?

I cant decide if I should do 3x5-8, 5-5x8 or even 10x5-8.

>deadlifting with Twink Alex
>455 on the bar
>says his next single is 450
>tell him it's fine
>he says, "let me be autistic..."

At least he admits it.

Rare bday Pepe for panzer

...

thanks for the frog bud

Hey guys check out Twink's deadlift setup.

This meme of calling properly executed low bar squats good mornings needs to stop.

the change in back angle says otherwise

The back angle will change about half way up. Nothing at all wrong with that.

>he fell for rips hip drahve meme

It hurts to watch.

roiding for this

Yep. Big numbers are being put up squatting this way. The analysis makes sense to me and to many others.

t-nation.com/training/squat-mechanics-a-deep-analysis

>links tnation
aAHHAHAHAHAAHAHAHHAH

Deal with the content, not the source.

Look. You don't have to squat this way. Just stop calling it wrong.

Jesus

Started GSLP, and found out that my squat is only 10 kg more than my bench. Is this something that will even itself out over time? Is it because my calorie deficit puts my stamina in the shitter?

Why is the Midwest so inbred
Benchbro
>literal manchild who sulks at Isley and is now a vegan
Mystery user
>fat autist who is extremely annoying and brain dead retarded
Twink Alex
>Literally has aspergers + ocd
Talent Alex
>looks funny and inbred

I know that shuffle

thats literally

THE

autism shuffle

I mostly notice it amoung really new lifters

but

lmao

watch any new lifter deadlift and they will do they autism shuffle

Haha it's so true lol fucking yokels man

>lowbar
>proper squat

Um you did that very shuffle from the one YouTube video you ever posted

well, yes, since you squat 8 times a month vs bench 6 times a month

the jumps are also different. squat will start out with bigger jumps, then the jumps will be the same for a while, and then bench will go down again

SS will achieve this quicker though since you squat 12 times a month and still bench 6 times a month

Panzer virgin walks to the platform

Natty or not?