/plg/ - power lifting general

Google docs:
docs.google.com/spreadsheets/d/tZIonSOwhM3iM0gTYVXuUAw/htmlview

Backlog of music I've been meaning to share:
youtu.be/zkEh5EEFv9E
youtu.be/VJQnZZ-Wmao
youtu.be/NAbZzdalZh4

Other urls found in this thread:

youtube.com/watch?v=BTCfQ6Bb8QE
m.youtube.com/watch?v=dSfwb5A-cpQ
m.youtube.com/watch?v=yjDTl-TvJWY
youtu.be/oTxpNmUjKUg
m.youtube.com/watch?v=GRoeC3WwEaY
m.youtube.com/watch?v=PkpqqKoSdnM
twitter.com/NSFWRedditImage

What a gay fucking image
The other thread has not even reache bump limit yet

Why is it only chubby unaesthetic losers that do poewerlifting? You guys are a joke. It's practically crossfit for fat people

Good I'm glad

in for comfy music
youtube.com/watch?v=BTCfQ6Bb8QE

How do I stop my bench stalling without compromising my ohp that's receiving similar focus rn but actually making gains, atm running ohp with cgbp accessory one upper day, bench with paused ohp accessory the other

thoughts on gzcl

Bench more and keep ohp volume the same, it can take it, they're much greater different movements than you realise.

Reminder that the Polish weren't exterminated by the leader but I wish they were.

why?
becase yakob outbantz you?

Yakob is a comfy poster even if he only blogs

b-bbut I sometimes gib usesful informations and I like to talk training

Whatever it takes to get my bench better r-rright?

Tbh I think those nofap people might be on to something. Every time I give ol righty a night off I feel more confident the next day

Completely skipped DLs tonight, my quads were just too lit up from squats. Why does candito want me to do retarded shit like squat and pull on the same day?

literally every good program has squats and dls on the same day.

If its so great then why is it so shit huh???

>Sheiko
>CLutz intermediate
>Hepburm

beacuse you dont have good work capacity yet

My work capacity is great. It's DLs after squats that's the problem

who cares about bench senpai

just sqwot

exactly

>squat and pull on the same day?

Yeah at least you won't have to do that on meet day.

Don't tell him he's also benching on the same day, poor gde gonna kill himself

>he doesn't just make token attempts on deadlift
Every meet is squat only if its the only thing you're good at frend

im doing my best

squatting 2x a week
benching 2x a week
dling 2x a week
+ gpp (back and bb stuff)

>Every meet is squat only if its the only thing you're good at frend
lol this is me

This tbqh. I came here to post this, I was wondering the same thing

I squat 3x a week
bench 3x a week
and dl 1x a week

its exhausting but it is working pretty well

what is gde

Good deadlift expert. He was complimenting my astute observation that deadlifting after squats is silly

Oly is god tier but who has time for that? PL done properly will most likely make you the strongest person you'll ever meet in most gyms. What's the problem there?

>Hepburn
>good
O i am laffin

Can I get a form check lads?
The days after I squat my knee always either hurts or clicks. I have a previous injury but it was a long time ago so I guess somethings off w my form. Is it cuz I lean forward a bit when I squat? cuz if I try to keep my weight all on my heels i fall backwards lmao

Frequencylet

Absolutely stop bouncing up and down at the bottom like that immediately

Tbh i didnt even realize i was doing that till i watched the vid

I'm a 26 year old skeleton who deadlift 180lb. How do I deadlift 315lb before I'm 30?

>skinny four eyes manlet chink
Laffin

Im not asian fag

Pick it up off the ground?

k thanks bro! this community is so good, you all helpful

Give any notable sort of effort for 2 months.

wat

What about 405lb?

Same but 4-6 months instead of 2

just fucking lift and stop overthinking it
>How do I deadlift 315lb before I'm 30?
this is guaranteed

>WAWTT
>WAWET
>WAWLTT
>WAWFT


>training
did comfy 6x2 pause skwats at 80%
then i did curls, streched, and went home
testing max on saturday desu
>eating
milk and pb samiches
>listening
m.youtube.com/watch?v=dSfwb5A-cpQ
m.youtube.com/watch?v=yjDTl-TvJWY
>feeling
i felt sad and empty until i squatted today. squats make everything better.


post your blogs!

Pick it up harder

What's the current meme routine for 10kg/month/lift progression? Nuckols?
Already did SS, 5/3/1, TM, Ed Coan and Sheiko.
Ready to hop again.

How do I distinguish between RPE numbers? Sometimes I think I'm near failure and I end up banging out like 4 more sets

>training
See above posts about Deadlifts after squats
>eating
Accidentally ate 1kg of chicken today. It was supposed to last 4 days...
>listening
My headphones broke so I just listened to joey diazs podcast instead of music
>feeling
Medium I guess

can i mix different programs

ex. doing 5/3/1 for press and nuckols 3x a week bench on the same day

>training
Squats x8 @8, repeat until @9
Bench press 3x3 @80%
Cgbp 3x12 @57.5%
T bar rows 3x8
LTEs 3x8
Reverse hyperextensions 4x10

>eating
Made a stir fry with chicken thighs, onions, mushrooms, zucchini, snow peas and fried rice, was p guud, hungry again though

>listening(watching)
Cut throat kitchen :)

>feeling
Quite comfy, low back has been sore the last few days though

Blogging done.

Renaissance periodization with low volume strength program of your choice as the strength blocks

Except it's the end, you will need nothing after this and it will provide endless fun

Mixing some programs is strictly forbidden. Read the legal appendix at the end of practical programming.

o-ok sorry let me rephrase that

should i mix programs?

This. If the gym has CCTV, better begin a written apology. Otherwise just keep it on the DL

my knees hurt from watching you bounce like that

>made fun of me for wilks
>calling me names

are you still upset that didn't tell you my name ;)

Listen to my blog

I'm going to bench 460lbs on Sunday and in comp I'll do 465.

So it is decreed.

>eq

I thought you could barely bench 260.
Have you been cheetin?

What routine is that

I may make fun of you, but that's because I see a bit of me in you.

I actually like you quite a bit.

The fact that programs for a specific lift exist should tell you yes. How you should synchronize volume/(intensity across programs depends on who you want to listen to. Just use common sense.

>"bench"
Is it also still a bench press if I am assisted by a crane?

What would you choose if you had a choice of TM/HLM or GZCL? Something like JnT2.0.

Nuckols' 28 free programs
2x int deadlift
3x int bench
3x int/adv squat

All slightly modified to not be ridiculously hard and to what works for me.

Knocked up the gf lads.

Dude what are you, insane?

s-senpai

happy blog or panicking blog?

JnT 2 will take you a longass time every day. GZCL programming is generally solid though.

How many of the tier 2 and 3 excersises do i do from jt2.0

A little more happy, we haven't been together that long but we'll be okay. Obviously still pretty anxious though.

good luck lad

Thanks, it is pretty exciting.

Thanks man that was kinda my thinking too, seems more well structured than TM. Guess I’ll run the LP then go into JnT.

Ima do intensity bench on saturday, what's my set rep %

I did 4x2 @ 90% on Monday, maxed out Wednesday and then managed 4x3 on Friday.

Cool week. Do what I did if you want intensity

4x3 at the same weight as Monday I forgot to mention

youtu.be/oTxpNmUjKUg

I really really like this song

If I want to get a one arm
Chin-up and ring handstand push-ups how much would that interfere with my training ?

RPE is reps from failure. 10 is maximal, 9 is 1 rep on reserve, 8 is 2 rir, etc. Half increments are if you couldn't do more reps with a weight but could do the same amount of reps with slightly more.

>260
Isley hasn't benched that little in quite a while. Still, those numbers are EQ.

Depends on how much you prioritize those lifts over the comp lifts.

Any ideas on how I could work them in?

OHP
Oac
Weighted crunch
Facepulls


pull-ups
Planche dips
Box Maltese
Shoulder press/Incline press

m.youtube.com/watch?v=GRoeC3WwEaY

m.youtube.com/watch?v=PkpqqKoSdnM

>3:30 AM
>realise i've eaten 800 calories all day
>stuff myself with 2500 calories of garbage as quickly as i can
i feel like puking lads

Stop bouncing and start contracting your abs and glutes. It looks like you have lordosis.

Its only 3am lad get it right

my timezone is better than your timezone

I've got 30 more minutes than uuuuu

yeah but I'm literally living in the future, how cool is that

Hey its me now where you were 30 minutes ago

Do you want a cool song?

>insomnia, close to 5am here
>supposed to lift with old friend of dad, who pretty much who inspired me to start lifting in the first place, in about six hours
>fat chance I will sleep more than two of those
feck. gonna die gruesomely from a warmup squat under the eyes of mai liftfu. but I will go out in flames

Caffeine my brother. Our mortal friend.

It seems odd to me that you are declaring you lifts in pounds rather than kilograms
Pls explain why

this is not about motivation or effort, this is actual medical concern at this point lmao. but yeah, gonna get myself tweaking like white trailer trash beforehand and pass out for 8 days afterwards

>tfw timed workout tomorrow with a max test so I could cheeky humblebrag in front of him
>tfw will probably barely manage my old weights for reps
I mean he doesnt care, its all about the fun of lifting together and four hours of bantz desu
but I WANT SENPAI TO NOTICE ME FFS

it sound like more ;)

What's your lifts at now? Chances are you won't really suffer if you genuinely tweak yourself up stimulants, chalk and ammonia.

I know your pain my man. Since November last year I've not fallen asleep before 2am without drugs. I have a job and still fall asleep around 5-6am most nights.

Although it doesn't bother or effect me as I manage to get in a fair few hours when I can.

How do I work ohp and bench in a routine ?

roughly 1.5/3/4/4.5(reee) after restarting from jack shit after injury, so need not kms myself out of shame yet, but still

yeah its a hassle, there is no organic cause at all, and I dont even lie awake worrying or w/e, I am simply wide fucking awake until 6-7am most days. napping during the day only makes me less groggy

tempted to marry a nurse just so she can put me in a coma for 8 hours every night, kek