/plg/ powerlifting general

What should I do for squat and bench today?

he is stonger than when he started.

i mean, what should he do then

>finished

Assuming you mean so advanced that there isn't a single program on the internet that can help them progress, but they're still too stupid to write their own program for their own goals and body, then they should get a coach.

i'd like to touch my nose to that razor burn

I'm 77 kg, 5'10

keep doing those programs until youre advanced

squats - 1x RPE 8 x2 sets, 4x RPE8 x3 sets
bench - 4x RPE 7, 4x RPE 8, 4x RPE 9, back to 8x RPE 8

t. your coach

squat and bench probably

Should still be a good routine to run imo. I might be wrong but I think you should gain some weight and go for something with quicker progress instead of running Sheiko.

Sheiko is for milking really slow steady progress when other programming isn't working anymore. It's boring as shit, and most intermediates that run it burnout after a couple cycles.

HAHAHAHA

GUYS REMEMBER TRAPPY 3 MONTHS AGO?

HURR DURR SHEIKO SHEIKO SHEIKO

YYYYYYYYYY

DIETMAR

5th set

Please ignore him

Principles over Programming

Could anyone have a look at my form?

youtube.com/watch?v=f7Yxn0ev3kQ

I have terrible mobility, hence the weird squatting style with wide legs, plates under feet and hips going really far back. Is squatting like this gonna damage my lower back? I'm not feeling any pain from it, but I'm not squatting very heavy.

HOLY SHIT

GO TO PHYSIO

jesus christ

squatting with the hips shooting back does put strain on the lower back. Just go straight down jesus

One of the worst ones I've ever seen.
You clearly lack the hip mobility for squating wide.
Narrow your stance and try sitting down, not back

A-are you wearing jeans?

someone make a webm of this, this has to be the most retarded form ive seen in my life

Point taken lol. As I said I cant go straight down without MAJOR buttwink, and nope, not jeans.

this is fucking terrible.

break at the hips and knees at the same time. watch anyone who squats properly - you'll never see the hips break that much earlier than the knees. the knees will travel forward to find their own place. ... think about forcing your knees outward and with your feet planted rotate them outward before you start the movement

good luck and never squat that way again

>s I said I cant go straight down without MAJOR buttwink
that makes no sense

Wtf

Thanks for the advice.
Sorry about deleting the video, but I would really prefer to not become a webm.

>I have terrible mobility

your mobility is fine you just squat like shit. slow it right down and stop trying to limit your forward knee travel. dont let your hips shoot back first

fuck off garbagebro

>feel discomfort supinating my left wrist for months
>can't do chinups or supinated curls
>2 weeks ago start doing very narrow grip chins
>still feel that I'm pulling a bit unevenly towards my right side
>yesterday, back day
>start workout with close grip chins, follow with rows and RDLs
>at the end of the workout I could do regular chins with ease
>today, rest day
>fuck around for no reason with some regular grip chins, feel a bit discomfort
>2 mins later my wrist is numb to the pain and I can do chins like there never was a problem.
did I just have to try hard and just push through the pain a bit or will I snap my shit up in the long run?

Too late.

hahaha yeees

the virgin squat

Wow... That is just awful

;(

Blog incoming
>be me, runner, skelly as it gets
>couldn't care less with being huge as long as my time is improving
>went to gym, finished core exercises
>straight to cardio I go
>20 minutes into this, nice rhythm
>huge guy comes to the only available treadmill
>right beside me
>'sup'
>I'm doing a light run, a 5:00/km pace
>he feels like he should compete against me
>he's running with crossfit shoes, pathetic form
>tries to catch my speed
>bonk in two minutes
>get a carb gel from nowhere
>take it
>runs for two more minutes
>think of an excuse
>'today was leg day, kinda hurts'
Why do you guys do this?

I would never have done it if you didn't snap delete the video but I couldn't resist, but you can at least know it'll die with this thread.

Just dreamt I was stranded on a ship with a couple other people in the middle of the ocean and the night sky was lit with an orgy of colours, shapes and patterns.

It was the most beautiful thing I ever saw, I just laid back and counted aloud all the colours I saw.

Then a huge tanker ship passed by in the distance, and we could do nothing but watch with binoculars.
When I put the binoculars on, all the colours of the night sky were illuminated and I could see each individual detail. The tanker became a silhouette the sky was so bright and beautiful, even the ocean waves were dark and blue.

That was such a good dream.

that's the best

I can literally out run you at double your size and out lift your total with my bench

Back the FUCK OFF

i bet your wrists are inflexible

what you described happens to me everytime i forget to stretch me wrists for a while

Do Texas Method

this

you shouldve deleted it low key when we stopped talking about it

No you can't because I'm not the guy you were trying to reply to. Checkmate buddy.

...

I think it started as an injury but I'm not so sure. Either I threw a punch, which I never really do, or it happened from regular pushups. I should add some wrist stretches to my regime and see how that works

Get some fucking shoes, Jesus.

Also, did you pick up the barbell, lift it over your head, and put it on your back, or is there a rack just out of the picture?

Rack out of the pic. walked there for vid

It's cool. Its better being harassed for my form online than by some big guy irl

lol this is literally how every normie at my gym squats. I fucking laugh everytime.

pretty poetic desu

haha ok raffy

my mom saw me make that post and is making me apologise sorry guys

So ill just be focusing on my squat for a while and wont be deadlifting. If im squatting will my dl still go up?

>le leg day

we dont do this

what should I do during my off days

just want to go to the gym instead

Do some stretching/mobility work or yoga.
Train your abs.
Do a bunch of bodyweight calve raises on stairs like 50-100 per set so you dont look dyel.

This is what i do on rest days for the most part.
Eric says he's been doing band work everyday for hypertrophy and that's been working for him, i dont have bands though so try that.

>Squats
Cuckols 3x int or cowboy?
>Bench
Cuckols 3x int or cowboy?
>DL
Cuckols 1x, cuckols 2x or cowboy?
>Combination
What do on what day?

Cuckols is bad for squats, so cowboy

Cuckols

Cuckols 1x

Monday: Squat and Bench
Wenesday: Squat, DL, and bench (it's a light bench session so you can probably handle it).
Friday: Bench
Sat: Squat

Or you can dl on saturday if you want, whatever works with your recovery.

What are his knees doing

>squat finally starts feeling good again
>bench starts feeling like trash

you just can't win god DAMNIT AAAAAAAAAAA

>i saw clarence do this.avi

Try harder on bench then????

I am :(
The eccentric feels particularly weird now. When I'm lowering it it feels much heavier and my brains says "wtf no way you're getting this" even though I can and it messes me up.

If I could get to the 66kg class and

Deadlift 200kg
Squat 160kg
Bench 100kg

Would that be considered respectable?

thats babbyweight

>that final hour before you have to run

I ran 10km today

It's not too bad

legendary

youtube.com/watch?v=aLaEnFB06Bg

this vid always makes me feel edgy and confident before PRs. Post your pre pr vids or songs that are sacred to you

is a 1600 total good at 78kg?

oh ok

Extremely

youtube.com/watch?v=1X6tsZdvo30

honestly i think on a good bar i would total about a 100lb less the bar at my gym is very whippy so i have been thinking of investing on a home gym

Hey it's George Leeman's song.
This isn't as good as The Force though.

I used to listen to this all the time woah

youtu.be/fHiGbolFFGw

Really makes me think

youtube.com/watch?v=c3shTUZZCfA

>DJSKAY

INTO THE TRASH IT GOES

youtube.com/watch?v=RZiYpIlUZY0

Unironically mine. Listened to this before final set on a 4x5 squat once.

Special mention: youtube.com/watch?v=V7pDi2oT5nk

Why do people do this?

If you're lucky it might go up, but it very well could regress if you don't train it.

Project momentum deload

I NEED TO SLEEP NOW TO GET GAINS WAT DO
I WANNA Veeky Forums AND PORN

Guys an asian qt asked me for advice on squats since she has pain the middle of her back when she does high bar and cant squat because of the pain what can it be?

Tell her to try harder and eat more

Drink a bunch of milk and fap. That usually gets me tired.

This, also tell her to record herself so you can masturbate to her ass later

She probably can't brace and squats with an anterior pelvic tilt like a DYUMBASS

will do
honestly the pain seems to be where you would get pain from benching too much
she could be the next daniellamello if she wanted to get fat honestly first time deadlifting she got 275lb without a belt nor chalk and her bench is 135 for 3 so god tier genetics

>pain from benching too much
M8 I bench 4 times a week and don't get any pain. Are you sure you're not a little bitch?