/plg/ - powerlifting general

>tfw easily clear 100cm

pls help me unJUST my deadlift
this is 145kg or about 90% of my max and my form is already dogshit
I can squat this

>powerlifting
>sport

Okay, I've come back to answer any questions as to what happened.

1. rotate the video
2. doesnt look like 90% I think you're just scared of pushing higher weight.

Did sean send you dick pics?

going to need a time stamp fag

so, what happened?

Private information like that is disclosed.
You're just going to have to take my word for it, fag, I'm done associating myself with this place.
What part are you confused about?

i sense you are the guy being rude in the last thread
no help

Does Livia have a dick?

I'm guessing you lose external hip rotation immediately. Hard to see from the side view but it's a common cause for hips rising early in sumo

Yes. Livia, is and always have been, trappy-chan.

video wasn't rotated before i uploaded sry
I pulled 160 before and it didn't feel that heavy but my form was fucking abysmal
I couldn't pull 165 tho

I have the same problem with conventional

>my form was fucking abysmal
Why do you think that?
>I pulled 160 before and it didn't feel that heavy couldn't pull 165 tho
Yep like I said sounds it's all mental, you're scared to push yourself

bad angle to see anything Tbh
looks very conventional tho
whats your conventional like?

Did you put said dick in your hairy hobbit butt or mouth?

Your form looks fine there I don't think anyone can give you critique here.
It might be worthwhile to post the 160 or 155 maybe.

Well duh, if you do "sumo" by just putting your feet wider, the movement mechanics stay exactly the same as conventional. There's more to sumo than putting your feet outside of your hands.

>Why do you think that?
I deleted the video but I catbacked it
>Yep like I said sounds it's all mental, you're scared to push yourself
by not that heavy I meant it felt like about 95%, still heavy but not maximal
my conventional looks similar I'll try to find a video if that helps

Ok Sean

>my conventional looks similar
they shouldnt,
i was shit at sumo myself because i had shit mobility to externally rotate turning it into a wide stance conventional
is your conventional significantly stronger?

>here to answer questions
>doesn't answer questions

You can't do anything worthwhile. You're like sean.

>Check out CWS vid on adjusting training for different levels
>shows USPA classification and thinks it's reasonable to have a Class 2 Total in a 3 year period
>PLG considers it GDE tier if not achieved in 1 year
What is it about Veeky Forums that makes everyone have higher expectations than international lifter?

my sumo is stronger by about 5 kgs
here's an older video of 135x3
I think it's the last set of some nuckols day
I think the problem is more visible here

At least you admit it, so many people do 'sumo' and dont even bother learning how do it, just put their stance wide and end up doing a really inefficient useless conventional deadlift

You should be able to get at least a plate to pop an inch or two off the ground just by forcing knees out

You have a weak upper back, not memeing but you need to get on Papa garagebro recommendation and do 100+ reps per session of upper back work.
It helped me tremendously and I did it while maintaining and cutting meanwhile someone like you who can clearly benefit from a bulk will really see good results.

>does sumo
>is weak dyel
kek

Would you guys add chins or dips to SL?

So, I posted earlier my blood test results showing low T. of around 270ng/dL @ age 25.

I’ve just seen a specialist surgeon-urologist and he recommended something called Nebido ampoules which will have to be ordered from abroad.

Since I’m moving countries next week, he offered to “poke” me with a single dose of Omnadren on Monday.

I always thought TRT is a lifetime commitment, but he claims it’s not the case.

Should I do this and am I handing in my natty card this way?

upperback everyday and tris every other day with some bis

Oh, i see problem now.

You are skinny and not strong.

I know exactly what I tweaked my back and how I'll avoid it in the future. But right now I need to know how I should practically speaking go about training once my back heals. And I would really appreciate advice since I'm new to non LP progression

currently bulking on 3500 kcals, I already do about 50 reps per session, will try the 100+ meme
but there's got to be something wrong with my setup/technique r-right?

So just alternate 5x5 rows and 5x5 chins after 1x5 diddies? Is that enough?

Also is it worth it to do rear delts/side delts every session for 50 reps each or something or is it too soon?

yeah i just gave up and went back to conventional lmao

Yeah you're losing tightness as you move up the weight, could be you're not thinking about keeping your lats tight or could be due to weakness letting your back round, since your rounding starts in middle back to upper back.

Anons fast food recommendations:

Pizza hut:
>personal size meat feast + cheesy fries (the cheese sauce is red and spicy and amazing) or chicken bites w/ sauce
Personal size is enough. I find anything more spoils your pallet.

MacDonalds
>terrys chocolate orange mcflurry
Basically pure chocolate cum
Everything else MacDonald's do is meh

Burger king:
>XL Bacon Double cheese burger
This things the size of muh dicc
Don't get their fries though, they're just salt sticks.
They also don't add sauce to the burger but its juices are good enough seriously

KFC:
nothing, kfc a shit

Hopes this helps fellow perma bulkers

>5x5 rows and 5x5 chins after 1x5 diddies?
wut

never ever do less than 10 reps on back work unless you have a specific reason. 1x5 diddlies is garbage do 2 backoff sets after you hit the mainset

upperback every. single. session at least 100 rep total through multiple exercises

Anons fast food recommendations:

Pizza hut:
>personal size meat feast + cheesy fries (the cheese sauce is red and spicy and amazing) or chicken bites w/ sauce
Personal size is enough. I find anything more spoils your pallet.

MacDonalds
>terrys chocolate orange mcflurry
Basically pure chocolate cum
Everything else MacDonald's do is meh

Burger king:
>XL Bacon Double cheese burger
This things the size of muh dicc
Don't get their fries though, they're just salt sticks.
They also don't add sauce to the burger but its juices are good enough seriously

KFC:
nothing, kfc a shit

Hopes this helps fellow perma bulkers

curious but why not less than 10?

>tfw don't need to depend on eating fastfood to bulk
>tfw achieved enlightenment and understand eating/not eating are all another part of training

Do u think ur better than me PUNK

>fellow perma bulkers
Do you weigh more than a wet Chihuahua yet?

becuz you should be always be in hypertrophy phase for the back bro do you even train for PL i even go up to 20 reps on rows sometimes. On shrugs i go like up to 40 reps

doing this my back has blown up in size. garagebro my lord and saviour

would upper back work alone fix that? or should I deload and focus on keeping tight?

Use machines (pullover, hammer strength etc) cables, seal rows, along with rows and chins.

Also 1x5 1x/Week is a garbage tie protocol.

Upper back alone should fix it if it is a weakness, hell even if it isn't a weakness by hitting your upper back so much you're going to be able to have a better feel of your back muscles.
Obviously give it 2-3 weeks for the adaptation to take place but you should see results.
Another thing that might be helpful is perhaps do same reps but spread it out over more sets.
Doing the 8 sets of 2 in Hepburn helped my shit deadlift form greatly since I was focusing on setup meanwhile doing 5 rep + even with light weight meant that 1-2 reps were good and rest were shit tier since I just wanted it over with.

SS or SL? which one has more volume?

SL.

Is it a problem if I don't feel my glutes/hams at all while pulling?

What do I do for DLs then on top of 5x5 squats 3x a week?

So rows and chins like 5x10/ 50 reps over 5 sets then?

Read the book fag.

I've rarely felt my glutes during DLs and hams even less.
Then again I'm a shit deadlifter 200 DL while my squat is 195 kg so I might need to leave that to a better deadlifter.

Ive just finished 3 weeks of sumo as my dynamic day deadlift variation and my rep work on lower max effort, really felt it in adductors and vmo so must be doing something right, getting hook grip down too

>fast food
>help for bulkers
Why, when you can eat double the cals for the same cost?

Do a vertical pull and horizontal pull 1x50/2x20/3x15/4x12/5x10

Verticals
Chins
Pull ups
Lat pull down
High rack pull
Shrug

Horizontals
Any row variation

Did you forget to take your fake trip off, sean?

you need to be at least a 2x bodyweight squatter how fast are you? if we take a 400 pound squatter who trains at 75 80 85 percent doing 3 sets of 5 that is 1200 pounds of volume per set over 3 sets which is 3600 volume over 5 reps which is 18000 volume 5 reps single rep 3600 volume. if we take a 800 pound squatter who trains at 5 sets of 5 that is 4000 volume over 1 set which is 20000 pounds of volume over 5 sets 1000000 volmue 5 reps you see this is the key. your bar speed needs to be 0.8 metees per second. this is physics. we got guys and girls squatting 800 600 700 training exactly like the guys squatting 200, you see 50 55 60 with 25% band tension at the top. you must train the band speed. you see this is pure math and physics. train only 30min testesterones drop after 5mins write this down

what did i just retard?

read* i think that paragraph made me dumber

...

Bump.

Its 50/55/60 with 20 at the top 10 at the bottom

Guna switch to that soon

This, 3x20 v grip rows 4 times a week unironically fixed all my problems.

Ive started doing a lot of my back work without straps and thumbless grip

Its having a good effect so far, grip is trained well with endurance so doing 20 rep sets Is great for it, 50 reps for shrugs

>thumbless grip
but then your thumb strength goes to shit

I don't even own straps so I was already doing all of that with just normal grip

Mate...

Top stuff

Sometimes the 5x10 shrugs get hard, but other than that never had problems with grip.

>10 reps
>on shrugs
triggered me hard

why would your grip be failing after 10

Im doing 50 reps non stop with thumbless grip

Also I was thinking a bit what's your reasoning behind basically zero quad work in your conjugate spreadsheet? You do like hundreds reps for tris because they're the most important for bench you do another hundred reps for back because its used for all lifts, but then you put like 8 sets of squats and thats it while quads are also important for both dl and squat.
my grip is weak ok no bully also gets tired easily so only last set is kinda hard.

My quads have never been so well developed if im honest
The reasoning is simple, reading the programming for 10 seconds would tell you, the squat and the deadlift are driven more by a strong posterior chain, thats where the focus is

People with quads too strong and posterior chain too weak end up with inefficient deadlifts, they dont lock out knees early enough and have to do hips and knees at the same time, making their lockout shit and encouraging a hitch, case and point would be any bodybuilder making the switch or i see most women do it

That being said, im moving house next week and switching to a gym, ill be adding in leg press or belt squats on weeks where deadlift is the focus to keep up quad volume

Will a 4 pack before bed ruin my gains?
I just want to fall a s l e e p

get out you alchie
we only smonk weed in here

i noticed that if i eat oats before bed i sleep like a rock

>tfw have quark 30 mins before bed
>sleep best sleep i've ever had in the last 2-3 years
>try to recreate
>have typical shit tier sleep where I recover but not as well
I'm gonna try the oats but I have a feeling that won't do it either.

>smoke weed
>taste like dried grass
>feel my lung cells ionizing and becoming cancerous
>spend the rest of the night with the sensation of a bad headache and dizziness

Enjoy your grass clippings jew, goy

If youre US then try Hypnos, supp by chaos and pain, shit knocks you the fuck out

ive tested it with 70grams in milk with 2-3 scoops of peanut butter

for me personally it works for some reason, maybe its placebo maybe not try it

Recently I've noticed coffee makes me really tired but I guarantee the one time I drink it before bed I'll be up all night.

>eat carbs
>melatonin release
>feel sleepy
congratulations, your body is working as it should

did you never notice you feel kind of sluggish or tired after eating a large pasta-based meal?

How much time before bed?

who needs sleep? I sleep 4 hours a night and only get mild hallucinations

>we only smoke weed here

Lol speak for yourself newfag degenerate loser

30min

if i proceed to do nothing then yes

HI

can you link me some info on the relation between carb intake and melatonin release

Hate to keep checking but just need to know if this is retarded.

5 sets of max chins at the end of every workout until 5x10 then progress 2lbs at a time or something?

Is it a bad idea to do this and just try to get an extra rep or two each time? Not sure how short I should rest for this.
My max is about 9.

sleepfoundation.org/sleep-topics/food-and-sleep
TL;DR: Tryptophan causes sleepiness. Carbs make tryptophan more available to the brain. Melatonin, a hormone regulating sleep, is made from tryptophan.