/plg/ - powerlifting general

Y-you told me big boi was at 86.2kg.

>tfw only 75kg
I already feel fat and bloated. :(

If hell exists I'm doomed

Hell seems cool tho you get to hang out with sick monsters and listen to metal and become a fire elemental

Can I bang loli demons there?

No dammit that's not metal

:(

My mistake

Smol boi

I-i started at 48kgs

Holy fuck dude. I thought I was emaciated at 68 kgs. How manlet are you?

170cm

Nice progress in putting on almost 30 kg. I'd say 74-83kg lean is end goal for that height natty.

hey man, if program says to do 1RM for a given day, how should i program the backoff set to put in some volume to the session?
4x6@70% ?

last time you suggested a similar approach, thats why id like to ask you again

...

I know, I'll just have to live with the fact I will always be small.

>aiming for 400-450 Wilks end goals
>not aiming for 93 with 500 Wilks big bois
Mental gdes the lot of you

He's right desu went to a Brett gibbs seminar I'm a 171 manlet and he was clearly 4-5 cms shorter while being lean at 88kg

Happy halloweiner

do you ever wonder if the penguin really hated the anime girl and died in an absolute rage with her right next to him

Halloween weekend and we're sitting here alone on /plg/ (me and sean)

Nah man

If you read the full story and kept up with it, grape kun's original penguin gf of 10 years left him For a younger penguin chad, he then fell in love with cardboard-chan

I feel for grape, and really hope he's in a better place rn

>yfw dumbbell sheiko with more volume
hold my beer, dis gon b gud

What do you guys think of this?
>day1
Intensity squat, hypertrophy incline bench
>day2
Intensity flat bench, intensity deadlift
>day3
Hypertrophy squat, hypertrophy bench, hypertrophy opposite stance deadlift

Stupid imo you will be fatigued from intensity squats for you to do intensity deadlifts next day.
I also doubt you'll be recovered for intensity bench, and i'm not sure about how clever it is to leave the most exhausting part to the end of your week i.e hypertrophy squats.

Do either a block type training or do a mini-peaking cycle type training like TM if you really want 3 days.

Lmao at daythree

Programme looks like you're just asking for an injury

why not
>day 1
intensity bench, intensity squat, intensity dead
>day 2
intesity bench, intensity squat, intensity dead
ABxAxBx

instagram.com/p/BaiR5Xxjf41/?taken-by=kermit.hancooooot

>those shoulders
nice roids frogs

comments are delightful tho

plg is slow and boring today

Wow

its 4am dude

it was 9.30 here when you posted that

am i a twink for being 73kg?

Anything sub 130kg is a twink

I bet you don't even bloatmaxx fag

unless you are 160cm then no

did you just assume my timezone? check your privilege

its 6 am dude

way past noon here. GMT+1 mustard race

its 7 am dude how you doin

7pm here dude.

...

>getting cucked by the bar

izley izel you neber learn

I want to get a bigger upper mainly but also increase my bench as a close second goal. What routines can I do? I considered HLM so then I can fit it on TM squats when I eventually move to that.

This actually goes for squatting too. LPing on squat twice a week still and was probably just going to move to TM eventually. Not sure if it’s worth doing any extra volume for actual muscle growth because my legs still stay small.

I find that a lot of time I have to do a lot of volume through accessories just to progress my bench. nsuns worked well for me for a little while but it wasn’t sustainable with the 1+ sets every week ime however I definitely noticed more upper growth.

Maybe I can do a higher volume DUP or HLM?

85kg e1rm
80kg bw

nuckols or clutz bench maybe

the fk is hlm

just do a high volume dup your bench is too low youll benefit of the frequency and do upper back everyday

How to into higher volume though?
5x5 80%
6x3 70%
4x8 70%
Doesn’t seem like a whole lot or maybe I’m just retarded or not trying hard enough

Is it better to do accessories on a separate day or just spread them like normal?

>5x5 80%
>6x3 75%
>4x8 70%
fixed

you could like up the sets by 1 weekly for 3 weeks and after 3 weeks reset back to this baseline and up the weight by 2.5%. or like just lp until you stall

nah just do your pressing accessory on these 3 days and upperback every single day especially rear delts. not heavy obviously and alternate it

>I find that a lot of time I have to do a lot of volume through accessories just to progress my bench

yeah thats normal

bit of food coma (no time to eat tonight cuz extra shift at work so literally crammed all my remaining kcals into lunch kek), gonna show some qt friend of my sister correct front squat technique later and then wrassle the doggo a bit. aside from work stuff, berry nais day, thank you for asking. /blog

would you say that this is decent advice >43368026

>lower back doms

>glute doms and need to take a shit every hour
im tired of eating 4000kcals

>4000kcals
height and weight?

5'8 200lbs

why the fuck do you need 4k for?

im actually eating too little barely gaining weight right now

my energy expenditure is very high bro no idea

shit man, I'm 235 and I eat between 3.5-4 a day and still got fat

g-good luck with the pooping

Sorry lad I went to bed.

I'd play it by ear. If you actually are intent on testing maxes that day, just max. Otherwise I'd try to hit a rep PR, say 85%, or treat it like a mini deload and do a PM style deload day of 6x10 @ ~60%. Whichever you do, increase the weights for your entered maxes next cycle.

actually im taking a shit right now again. Its fucking annoying especially if you got shit to do

but i thought eating that much was normal here i mean some trips here eat like 6k kcals a day and barely gain weight. I mean im not lean but I do carry a good amount of muscle i kinda look bulky jacked like that alpadestiny guy

1st part doesnt make sense to me

upperback errrday though

>tired of eating 4k
how? i struggle to stay under 4500

instagram.com/p/BayoLL5ndbn/

Wew easy fucking 200kg bench

>some trips here eat like 6k kcals a day

not true, i ate between 6k and 8k consistently for 4 weeks and went from 111kg to 121kg

im 106 now as i havent got any comps planned, ill be going up slowly

oh so you actually eat more than 6k

man do you need to take a shit every hour too?

>haven’t lifted in like 3 weeks
>meet today

I-it’s not like I wanted to PR anyways...

i used that grip on the bar the other day with the different placement in the palm, you call it jap grip...

i saw it in a westside video from about 5 years ago

can you read? i said i ate that to be 120 and im 106 currently...

im eating 4500 on average with the odd day 5000+ if im extra hungry

and no i go once a day in the morning, your diet must be terrible

Where do I start for programming accessories into dup without over or under doing it?

you experiement

theres very few people in plg who would push hard enough to 'overdo it'

yo where the fuck did OWG go?

They call it bulldog grip right?

tfw do lots of pulling and still tiny forearms
tfw no space to do carries

maybe I should just end it

did three sets of body weight push ups till failure after a long time and now I cant move my arms because the peck doms are killing me
fuck

just pull and hold it until failure

me too lad, forearmlet extraordinaire

Well done lad.

dont think he said a name just showed how to hold the bar

definitely felt more in line with the forearm and more stable

HOW DO I STOP MY KNEES FROM CAVING IN WHEN SQUATTING

ded

post vid

whiteknuckle every pull as if your life depends on it, grab heavy DBs and farmers walk on the threadmill (srs), acquire wrist roller and fix it to low pulley instead of pl8s, do weighted pullup bar deadhangs to failure after your chinups.

and probably use fatgripz but I hate those for some reason, I have weird fingers

id be hard pressed to find it i watch a lot

lower weight and git gud

Hip draaahve

SS + GOMAD

What SBD wrist wraps should I get? I need them for squatting and I might use them for bench.

Stiff/flexible and which length?

i grab a towel, fold it over, and just grip it really hard till failure
my forearms really hurt afterwards

both crap

gold sigs or gangstas are the best wraps ive used, ganstas better because you can crank them a lot more and get an extra revolution

also
>need them for squatting
>might use them for bench

what the fuck

>he uses his back when squatting
>he doesn't just hold the bar with his hands

i bet you don't even use arm drive