For the purpose of being strong and training smart.
Scientific Principles of Strength Training by Mike Israetel, Chad Wesley Smith and Dr. James Hoffman edition.
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Does anyone else here do grip strength assistance exercises or am I just plagued with a shit grip? My grip hasn't been able to keep up with my pulls up and I have to resort to straps for max lifts or else completely stall my DL progress. Just started incorporating farmers walks and static holds on DL days. Just wonder how common of an issue it is.
Pulls not pulls up*
If you're using mixed grip and failing to hold on you have a problem. If you're using DOH and failing to DOH your maxes everything is going swell.
Yeah DOH always. I used to do switched for heavy weight but I didn't like how it felt, afraid of twisting. I just don't understand how other dudes around me hold on to 5plates double overhand for reps, hopefully I can train myself to get there but it seems impossible to me atm.
Hook grip lol. Nobody double overhands 5pl8 for reps.
WHERES SEAN
So whilst I was doing a literal 80% of a 8RM following the hepburn method, my back tweaked in the right side had to drop the bar and now I can barely bend down by more than 20 degrees without pain on the right side of lower back to my entire glutes.
I have tried McGills excercises and outside of causing pain not much relief has happened.
I think I might have slipped a disc any guys have experiences with managing this?
As requested last night, a video of me squatting 585 lbs in a blue shirt, then saying "haha okay raffy," and a picture of my weight on a scale with the blue shirt in the picture.
youtube.com
Turn your speakers/headphones down, they had the fucking floor buffer thing out and it was pretty loud.
thats a slipped disc
What helped me to relieve the pain real quick was doing weighted hangs. Key is relaxing the core youll feel it real quick
And how quickly did you go back to training afterwards?
Is this a good routine? Im a total newbe. Here are some pics of me right now at 5'11(180cm) and weighting 58 kg. I started bjj and a planning to also work out to get that sweet strentght and shape. What do you guys think? Is this appropiate? If not, can you recomend me a routine?
Heres the routine.
What's the routine?
Very quick and then I made it worse a couple of times. Am almost 100% recovered now within 5months lol but i can pull relatively heavy now
Could work if you put on weight
I'd recommend adding some Unilateral Armpit Shaves until failure.
Would you recommend any other?
Done it already. I
Cool I might give it a go, just roughly how heavy did you go on the weighted hangs and for how long.
Stats for me 84 kg 185/190/125 (current as rehabing is 170/175/125) I injured back in the past 6 months same shit and was pain free except for yesterday when this happened
dreamed about her again lads... feeling like shit, can't make myself lift
why do gains goblins have so much power REEEEEEEEEEEEEEEEEEEEEEEE
>Would you recommend any other?
If you're serious about BJJ and putting on mass I unironically would recommend SS the low volume and high focus on strengthening the posterior chain is made for people that do sports also the book will teach good form to avoid hurting yourself.
40kg for up to a minute after every session where i load the spine. It makes me feel better everytime
dont forget to relax the core thats the most important part
Its more of hobby really. This template is a variation of SS with more volume.
>managed to make the guy pretend that hes you
haha okay raffy
Forgot the picture
Running sheiko intermediate medium load for squats.
Any good deadlift programs that runs well with sheiko?
how can you weigh 237lbs at 5'8 jesus christ
Thanks man, Well I hope this does the magic trick and I don't have to take another 1-2 months of constant rehabbing and being unable to even squat the bar without a belt.
I knew there's no way you had a wilks over 400. You're almost a 120. Now pls stop giving advice to noobs whose goal body belongs in the 83 class. Imagine if you cut slowly to 94 and then slow bulked back to 105s/120s.
Haha okay raffy
Well it isnt a magic trick but it definitely will speed up the process. And it relieved me of a lot of pain, i know the pain youre going through so I had to share this with you
Don't be too hard on yourselves anons
Have a qt
youtu.be
This works well for decompression, doesn't tax grip and doesn't need to be loaded. And it's easier to relax. Downside is you need bands.
I had similar symptoms from a QL tear. Return to full strength took maybe 4-5 months, bearing in mind I made it worse after month one and fixed it by sorting my deadlift form.
If you can, get a definite diagnosis of the disc injury.
...
>This template is a variation of SS
No, it's not.
Gym doesn't have the bands plus it's a normie gym if I was at my old one I wouldn't mind doing it.
>If you can, get a definite diagnosis of the disc injury.
Beauty of the NHS i'll either need to wait for 6-7 months to get a consultation in the hospital which will probably have my symptoms resolved by then so they won't go ahead with an MRI or I can get it done quicker but have to pay 400-500 bongistan dollars and it won't be covered by anything.
;_;
how can something so adorable exist? I'd feel having sex with her, she's too cute
Run BLSS and genuinely drink like half a gallon of milk a day. Slow down your bulk to 1kg/month once you get kinda soft looking.
For the sake of £50 a sports physio should be able to see if it's just a muscle tear or not, and if they suspect it is a disc issue then you've got supporting evidence to take to the GP. If you kick up a proper fuss (don't be a cunt about it though) you can probably get a referral to a specialist. But there will still be the waiting lists etc to deal with.
I'm sure a friend of mine paid £250 for an MRI for his hip issues btw, but that could've been the excess with BUPA.
kill yourself
I'm 5'10''
>Almost a 120
I'm more than 20 lbs short of reaching that weight category. And then you'd figure I'd want to get a bit heavier and then cut some weight for competition, and there is no goddamn way I'm going to put up with weighing 270 lbs.
>goal body
The faggot general is here chief. /plg/ is for those of us that actually lift.
>being lean is for fags
At least you're a 120 at heart. Get it?
Because you're going to get heart disease by sitting on 25% bf. This is /plg/, not strongman general. And you'll never be good at that sport either so you might as well get lean and be competitive.
Anyone want to share their experiences or some tips about Renaissance periodization?
westside for skinny bastards or juggernaut method+medicine ball throw and do dynamic work
>this is plg
>powerlifting is not a density sport
Hmmmmm
Test your volume benchmarks then just use that information and try hard. MRV is the most important. Figure out a 3-4 week cycle where you increase volume 20-25% a week followed by 1 deload week where you can barely complete the volume on your last week. Use lots of variation. Keep your form strict, make sure to do lots of bench/squat variations.
Yeah because sitting on 15kg above what should be your weight class is totally a good idea right? Even at 94 he wouldn't be seriously lean.
3 questions:
How do i determine when I've hit my MRV, given that I may have started with a weight too high (I'm adding sets)?
If i was to do 3x8 MEV -> 6x8 MRV bench, then 2x15 > 5x15 flyes, have I hit MRV when I can no longer do 6x8 bench or when I can do longer do 5x15 flyes after 6x8 bench?
If hypertrophic effect is best at the 60-75% range why are 20 rep sets etc recommended?
been lifting for 3 years and did 3x5 60kg squats todaty
Have you had a knee injury for 35 of the 36 months?
no never trained legs because girls didnt care about legs back then
i bench 120kg 3x5
No I just never tried hard enough
that previous guy is a bellend and NOT ME
thinking about it every day
people who are doing / have done nsuns: what do/did you think of it?
I was in club yasterday and bouncers talked to me about squats beacuse we went to same gym. How the fuck this guys are mostly my height/a bit shorter, weight 4-10kg more, have weaker squat, more bf but look 2x my size
it's fucking magical until your OHP freezes for a century and a half, but if you don't care about OHP numbers it's the best early intermediate (1-2 years of lifting) program
what I'd like to ask is if swapping to something periodisation based is best if I want to start building size now that I've hit 1/2/3/4
You're a fucking faggot.
You're a strong guy
>190kg bench
>125kg deadlift
Bost Bics
What do you think about it for novices (~6mo. lifting) who are bored AF of SS and want more volume?
do my program instead
sent ;)
too much volume too quickly imo
I'd say stick to SS until you're legitimately done with it (can easily take you to 1.5x BW squat 5x5, personally I stopped at 1.25x but wish I didn't), then jump on a 4 day upper/lower split for another 6 months or so, then give nsuns a shot
if you want to jump straight into nsuns take a deload week after your first month, then every 6-8 weeks afterwards
it can really fuck you up, especially if you're doing pullups 5xF every workout
>implying he doesn't agree that he should compete at 94
Being high bf% is a choice, not an accomplishment. Certainly not optimal, and far from the only way to get stronger.
What do you think about PHUL or PHAT after SS?
Its cause their arms definitely grow
Squats dont make u look big when you're wearing pants.
wuts the point of doing an amrap after your worksets
Nice blog
>tfw I dreamed about >her too
Which is weird because I never dream about her
help my quads are weak
Volume, conditioning
Squats
sorry I didn't really mean that friend :(
What an absolute madman. You're still annoying fat twat, but it's better than being raffy. As promised I'll stop writing haha ok raffy to you, have a nice day you made me laugh with that.
Ah yes that makes more sense
>hangover
>everything's sore
Lifting isn't gonna be fun today
What % should my FS be of my atg backsquat?
94 isn't even a weight class you twat.
Sure he'd be leaner, but he's tall enough that 105 doesn't have him exceptionally fat.
About 70%
do you train it or not?
You know you've lost when you resort to insults
I'm about to. Just wondering what weight I should start with.
Ok.
My point still stands. Fucked if I can remember all the different weight classes around 105. There's 242s and 220s in america, 94s in the olympics, 93s in the IPF, I just assume they're all the same or similar.
Anyway, that's pretty damn fat even for normie standards. There's no way you can say he'd be a less competitive lifter at 93, and if he did cut to 93 to compete he'd get stronger than he is now bulking back up unless he fucks up and does it way too fast. The whole bulk fast/cut even faster meme that gets preached on Veeky Forums is extremely short sighted. Someone around 400 wilks should not have a gut unless they're working towards competing in SHW.
>tfw did 10 hour shifts whole week and couldn't go to the gym.
>squat and bench 10kg less
Feels bad, lads...
i-it's ok :(
training adaptation
you trained for strength, he wanted the pump
Why does an extra two hours at work ruin your whole schedule?
Excuses lad...
I dreamt I was with a bunch of plg trips and they went to a party without me
I now hate all of those trips
get some real friends lad
Why would I when the gangs right here
Well, two extra hours wouldn't be that bad if I didn't have to do a job that two people usually do kek.
I would party if you if vodka involved
even more excuses huh
anyone up with cws and the whole juggernaut thing? things were quiet for a while, some of their best oly lifters left, and now their videos are all lifting out of a garage.
who cares
The only way I ever fail a set of squats or dl is lower back rounding since I spent most of this year injured, do I just do more extensions and good mornings?
Pretty normal for both lifts, assuming you have a longish torso. Not so much rounding but in general hip extension failure. RDLs/SLDLs could help you.
lower back rounding has nothing to do with the erectors
rounding the lowerback increases the leverage by artificially shortening the length of the spine, hence why it happens near max effort and why elite pullers round the upperback
That being said, rounding back to create a mechanical advantage at maximal weight is to create a shorter lever for hip extension, so I stand by my advice of heavy hip extension moves. Realistically the answer is "squat and deadlift more" though.