/plg/ - Powerlifting General, RPE Edition

Knees are tight, probably at a step before quad tendinitis.

I've been squatting every 3 days, 6x3. Recent changes to be more quad dominant to fix my form.

Any protocol for injuries related to squatting? I've added cycling to my week to improve blood flow / give it a little work. What do on squats? Not sure if I should break, reduce volume, reduce weight, etc.

I have always benched with my ass on the bench.
Today, for shits and giggles, I tried benching and pushing my ass up as high into the air as possible.

I benched a moderate ~10kg more than my max with my ass on the bench, and didn't really press to see if I could handle heavier weights.

Say I added a pl8 to my bench using this stupid form, would my conventional bench increase...?

You're essentially doing a board press. Overload work helps a bit, but for a raw bench majority of people need work focussing on not losing tightness, and strength at chest level and just above rather than lockout work.

My chest wasn't noticeably higher than when I just arch though?
I can't say for certain as I didn't record it, but I didn't even feel like my stroke was reduced at all, I just felt more powerful throughout the entire press for some reason.

Could this be a sign I'm not properly utilising my legs as much as I believed I was?

How can I improve my leg drive? Got any videos?

Quite possibly, if your chest wasn't higher. Mine drops about 2 inches when I lower my hips though, so you might not have realised. I'd definitely film it next time because if not, I'd be taking it as a sign to work leg drive and/or tightness.

First thing is when you're setting your arch, imagine you're doing a bridge with your feet on the floor and traps on the bench. Your arse is only touching the bench as a formality.
Secondly, imagine you're sliding sheets of paper on the floor under your feet away from your head.

I remember waking up at 6am to watch rick and Morty before school and now they've ruined my favourite childhood show

you are ~14 years old???

No, just a super super senior

Anyone tried the Eric Helms Intermediate program? I'm going to do the BBing version since it just adds a couple of arms but the progression seems pretty solid for a intermediate. Any thoughts?
Is basically LP so:
1st Week you do 3x5 on Bench
2nd Week you do 3x4 with 2.5+ lbs
3rd Week you do 3x3 with 2.5+ lbs (5 pounds total from week 1)
4th Week you deload 3x3 with the weight of week 1.
5th Week you do 3x5 on with Week 1 +2.5 lbs

Repeat.

Rick and Morty is 5 years old now

Jesus, I thought you were screwing with me, but you're not far off. It'll be 4 years old in December.

I don't know enough to judge if this is good or not but it looks cool. Do you have link to the full program?

why the fk would you deload with that little volume

It came out December 2013. That's 5 years in December, not 4.

5+3=8

It's 2017, not 2018.

13 to 14 is one year
14 to 15 is two years
15 to 16 is three years
16 to 17 is four years

It will be four years old in December.

I am reading Practical Programming, i am half way in to it. It looks like one big "you are going to do SS followed by TM and here is how you do it"

Am i correct in this? I hear the SS camp is moving away from the TM and not even rippetoe him self advocates it anymore for his trainees, should i even complete the book?

But also, if TM is not the program to do after SS for general strength and aesthetic purposes then what should i do?

>if TM is not the program to do after SS for general strength and aesthetic purposes then what should i do?

They probably want you to do

barbellmedicine.com/the-bridge/

The bridge looks alright. I might do that. But has no power cleans in it. What do i do about that?

The bridge is also just 8 weeks long, what do i do after that? I like to think forward in time and not just do one program and then jump on to another one.

Can someone do me a massive favour and check if the link (/plg/ dropbox, sports and conditioning e books) contains pic. related?

dropbox.com/sh/38ztx8cixdrtq7b/AABT_-rTvjyEvE_K-BHmyUaoa?dl=0

I’m on a fucking train, wanted to download something to read but the idiots have blocked Dropbox and Google Drive and all kinds of other shit.

and omg what a beautiful male specimen you have there! Is this what peak performance looks like?

You should do Texas Method anyway.

Or, better yet, finish reading the Intermediate chapter and maybe pick one of the non-TM programs therein, possibly with some minor modifications based on what exactly you hope to achieve, given that you would be an intermediate with at least SOME clue of what you're doing at that point.

nope

I mean the book is not there not that I cba to help you lol

So... Rafael pretended to be in love with trappy and shared a picture of Livia swallowing cum with Paul?

Which means Livia sent Rafael a picture of himself swallowing someone's cum.

Is Rafael a cuck?

Maybe these, or similar to these, as they are from his book:
rippedbody.com/intermediate-bodybuilding-program/
rippedbody.com/intermediate-powerlifting-program/

Stupid question: The fuck is a "vert pull" supposed to be? All of the pulls I do are vertical.

The bike I wanted got sold just days before I was able to go and collect it :(

All right, thanks.

Is that guy’s website reliable? It definitely looks aesthetic.

I read his nutrition stuff and was wondering if I should try lifting hungry in the mornings supplemented by BCAA powder.

If you have a strong mind, you will never experience more than RPE 4

Upper body vertical pull, so a pullup or pulldown or similar.
Upper body horizontal pull is a row or similar.
What, he didn't hold on to it for you?
I wouldn't say it's one of the best, but the guys (Morgan and Helms) are definitely up there and well respected by others in the industry (e.g. Nuckols and Schoenfeld, I believe, respect them).

Good luck if you do.

Why do strength gains go so fast?

I could bench 100kg for 10 reps, had about a month of inconsistent lifting and a lot of drinking and now i can only bench 85kg for 10.

Okay. Thanks

>lifting hungry

I strongly recommend against this.

haha okay raffy

That photo is literally a pornstar that looks like Livia.

No point to lifting fasted. If you need to train soon after waking and don't feel like eating just have some whey and a light carb source like a small bowl of cereal or a couple portions of fruit.

Yeah, it sucks. There's another one of the same bike, a year younger, 1 previous owner and a full service history. but 13,000 miles (3k miles extra) and costs £50 extra.

If I could convince him to take £50-100 off I would definitely not end up looking this gift horse in the mouth, but I have no idea if he will lower the price.

Also, no mention of a MOT, so I texted and asked and it might not have one which is a huge concern.

i want kermit to make better yt vids

MOT?

Listen to your gut.

how the fuc do you stay consisten on SETUP

FUYCK

youtu.be/9udtDkFADHs
forgot link

disregard my skinnyfat physique PLEASe
just a quick diddlydooing before bed on wagedays

Rafael thinks he's a girl

whos the guy in the pic

Is that Sargon Of Akkad in his glory days?

You drop your hips too low to start, that's why they shoot up immediately

>bugenhagen meme music
>skinnyfat
>sumo
>headbang at the end
why did you make me watch this

carl yngvar christensen.

this guy looks fucknig funny in a goofy way

youtube.com/watch?v=Dpbk6wITm0k

i unironically like this song

yeah i like after the burial too but its erics favorite memesong

this album has 2 good songs
this is one of them

To be honest i started watching Eric channel because he had similar music taste to mine lmao

but my hips go up before i even start pullingn

i think i nneed to get my hips closer to bar
idk

ITT: newfags

nice meta blog

Fuck off captain poutine nobody fucking likes you

i'm a fucking twink and i need to do a hypertrophy block stat

any recommendations? was thinking of running a ppl type deal based on israetel's shit

Haha, okay Raffy.

Fuck off Captain Poutine

reminder to ditch lateral raises if you still do them and start doing reverse flyes at a torso angle of bout 45 degrees for jacked mid, rear delts and shoulder health

if you dont then still do the reverse flyes

I know this is crazy,

But pro-jection maybe?

There's a variation you may like although I can't remember the name

You go on a back extension machine and do 3 different shapes. Like a T, Y and something else with dumbbells

Anyone know the name?

YTWLs?

>call me maybe lyrics
>not captain poutine
Literally fuck off and stop ruining plg

why would i waste my time doing memeshit

upright reverse flyes are the real deal, guy

K dipshit

Reasonably sure I was here at least a year before your presence left it's shit stain on plg.

Yeah, that's your hips finding better leverage by putting your scapula back over the bar instead of behind it. Start with the bar over the midfoot and scaps over the bar. Hip position will sort itself out.

Actually made this switch today. Lateral Delt pump isn't as good, but the shoulder AIDS isn't as bad so overall a win

well its a hybrid exercise after all, just run a LP on these your delts will grow

might be that
few days ago i had good session, my setup was crisp and tight af, but today the intensity was there but setup was, well, inconsistent.

I think i will go down in weight, find perfect, safe setup, and keep doing it over and over again and slowly increasing the weight.
Thoughts ?
Around 160-170kg the setup is breaking down (i can pull through, but its inconsistent)

>Reasonably sure I was here at least a year before your presence left it's shit stain on plg.
you're a newfag as indicative of all your newfag tier posts

if you dont know how sage or bans work, as indicated above, you're clearly a newfag

Re run it

...

This blog belongs in the sticky. Mods can you sticky this at the top of the general?

Why doesn't that say bench press

this

>was feelingn kinda angry because of one girl
>do some diddlydooo
>feel great
anyone else?

no, no deadlifts just cause me even more pain and suffering

If you're a retard.

How do I stop losing balance in the squat, I can't tell where I'm tipping but the bar becomes super hard to drive up sometimes. Not in the heavy sense, but I just feel like the force transfer isn't efficient

>stalling
>injuring urself

if you had mindset right you would never injure urself lmfao!

I bullied that user who came to the powerlifting club

I hope he comes back.

You are a retard also you're autisitc and have a small cock

That's nice iron life pic you have there.

Would be a shame if someone pointed it out.

fuck you man

He was a good sport. Exactly what a powerlifting club needs.

You have a video? Could have the bar too far past mid foot/put your weight on your toes.

the club twink?

I just outgrew that position a few months ago

If it were me I'd have knocked you out son

record urself my man

Nah you wouldn't have m8

Nah he's not the weakest. There are girls in the club too :)