Plg - powerlifting general

I can get decent at it teaching myself and lifting in my garage 3 to 4 times a week

versus

joining an oly club
paying for it
having to go 5 to 6 times a week

but oly is cool though and I dabble in the lifts

there are 99 million variants for 5/3/1, there's probably one that's plg approved.

I'm not plg approved though so don't take my advice

From just what I saw discussed here recently, J&T 2.0, TM 4 days, HLM, Nuckols int, C6W, Hepburn, Garagebro's program and Clutz

Well Hepburn and J&T interest me the most out that list.

If yall want trappy back say yeah!

post texas method 4 days pls

post garagebro's

Yeah!

Running memeburn at the moment for all 4 lifts, it's a tough program biggest thing is is be careful of bad form (Vid all your sets) and after every 4-5 weeks give yourself a deload week. Also reduce OHP increase from 5 to 2.5 per month.
I've essentially been running it now for 11 weeks and still going strong
I ran a slightly different one for a year however this is 90% similar to the 4 day template found in PPST3
barbellmedicine.com/12-ways-to-skin-the-texas-method/ (Question number 9)
No clue check the archives, I only knew TM and memburn since I ran them myself.

I saw an article that suggested running memeburn for 5x2-3 instead of 8x2-3 if your a late beginner. What do you think about that? I also saw something that later in life he believed you should just do pump as a cycle. So 3-4 months of power, then 3-4 months of pump. Glad that someone is running it before I jump on it

I think that should work no problems, you can definitely try it and see if you respond and if not you can start increasing the sets for more volume gains.
Yeah I read about that as well, I can definetely see the reasoning, I had to drop pump squats and DL because I was going full bad form to just get the sets done. However I kept the Bench and OHP pump work and I also am still doing 100 reps of upper back work (which has really helped my lats explode and this transferred to all lifts, ty garagebro).

I think if I get stronger (started memeburn at 190/130/205 @ 85 so still intermediate) I might just do that where I would run cycles of Pump and cycles of strength.
But at the moment i'm still making progress in all 4 lifts and i'm not getting any over-use injuries

Alright cool, ill run the program like that and report back in 6 months. I will cycle it if I end up missing reps or stalling which seems to be a better idea too.

fuck bench
fuck squats

...

if you need to spam this every thread at least have the decency to include an imgur with the originals

WHY AM I SO BAD AT SQUATTING

Tip forward too much, knees hurt, too much quads

correct that, start falling back, can't keep balance

set the bar high, low, in between; none feel correct or comfortable

forcing my arms back to hold the bar is fucking uncomfortable to my wrists, elbows, and shoulders

occasionally, like 1 out of 10 reps will be perfect, flawless and amazing when form is just right, but it's so hard to stay consistent

>try to 1RM today
>balance shifts just SLIGHTLY ahead of midfoot, tip forward too far and have to drop the weight

I HATE THIS FUCKING EXERCISE IT'S SO SHITTY

same here
long femurs

Think about driving the bar up with your traps and pushing your hips through. Think about that during the descent too.
Low bar since this is PL and improve shoulder external rotation to hold it without pain.
And remember to brace hard and screw feet into ground (duffin)

this

youtu.be/e-tyUq1Mbyc

kabuki.ms/content/fundamentals-squatting#Breathing
this page is goldmine

>Its a mindset

It's a great way to be at peace with the world walking all over you in general.

This is pretty good, thanks.

>tfw lower back pain has only gotten worse over the course of a few days
my lower back still makes me wanna just jump out the window and die. But I've noticed a lof of the pain feels more like its coming off the top of iliac crest.

Also I can't seem to do McGill's cat-camel any more. The first few days I could flex my spine a bit without pain but now going beyond neutral makes me want to puke. Am I more fuck than before?

PL is easier to do on and more accessible.

Are you genuinely in GREAT pain? And you haven't visited professionals?

Why even care they're just gonna tell me yeah ur backs fucked don't strain it just let it rest and then I can never lift again.

Did you just assume my hobby?

I happened to be doing squat bench and deadlift as a part of my routine trying to go from mega dyel to functional human. So it was an easy transition

But if there is something really fucking wrong with your back, maybe it requires surgery or something. You are so fucking pathetic. I have been told all my life I am so fucking tragic, miserable and negative, but fuck in hell. At least I can accept reality and just deal with my injuries.

...

just stick to your virgin lift

I dont have equipment and i cant afford gym with proper weights.

Hmmm really made me think

...

Bench is for men deadlift is for boys

bench is for men with lower back pains deadlift is for boys with healthy strong bodies

Opinion on 7 days of fasting whilist training like i normally would?

What country are u in, lowerbackpainanon? You said you are from a nordic country?

Yes. Sweden.

lol no wonder u snabbed
t.superior mongolian neighbour

Lmoa
>pay shitton of taxes
>refuse to use healthcare provided for those taxes
I swear youre fucking retarded. I'd understood if you were american, but as a swede you have zero excuses to not go the doctor.

this

t. the other neighbour

I've been to doctors plenty of times in my life. There's a reason why they're affordable. They're absolute garbage and only care about getting you out of their clinic as fast as possible. I am literally just going to be told to rest. And if I come back 6 months later with the same injury they're gonna tell me to rest more.

Have you actually tried resting?

It's the same here, ffs, but you got to ask the right questions and be fucking pushy. If you are annoying enough and know your shit they will get you a specialist

I agree
t. another neighbour through sea

The other times? Sure. Knee pains I left them alone for a month. Came back within a week. Actually doing rehab work I found on Veeky Forums actually fixed the problem. Now? Injured myself on friday and have been doing McGills mostly. Now and then I've done RDLs or whatever just flush blood through lower back.

What questions are you suggesting I ask?

>fuck in hell.

Is that really what you meant to say?

>did 80 reps of triceps couldnt do 100 becuz the tricep pump was too much
im goddam sore today in the tris

thank you garaggbro

I seriously doubt any doctor would tell you to just rest if you tell them that youre in such pain you can barely move. Just tell them youve been in pain for a week.

instagram.com/p/BcHaiDghy_i/?taken-by=1440_personal_training

>not even doing 72 reps of squats
You dont know what sore means

Yes. I know the anglos are actually saying "fucking hell", but that is not what I say, so that is not what I write

I can move. If I "warm up" and get enough blood pumping I can even round my back with only minor problems. But currently letting my lower back round makes me regret most of my life.

Functionally speaking, I work, even if I have to hindu squat to pull my pants up after taking a shit. But I'm not really interested in having a pain free normal life. I want to have a body that can lift heavy weights without pains. Doctors don't give a shit about what I want as long as I'm a functional member of society again.

I wouldnt mind fucking some demons in hell

i dont think garagebro recommends doing that

I wonder why he doesnt prescribe 100 reps of quads, quads like tris are usually the limiting factor

Youre just making excuses. I've never in my life met a doctor who wouldnt be concerned about patient and i live in shithole south of you. I got even sent to cardiologist because my blood pressure was slightly elevated (around 135/85).

His main focus is posterior chain i personally disagree with that thinking and do way more quad work than he suggested. I squat high bar tho so quads are way more important to me. The most important thing i learned from garagebro is to think for yourself and if you think you need more quad work go and do it.

I am definitely making up excuses but I'm not joking about my experiences with doctors here. Every single fucking time they've told me to go home, rest, and come back in 2-3 weeks and when I do they tell me to do it again. They just don't fucking care.

The only opinion I would value is if I could afford a sports doctor.

>he most important thing i learned from garagebro is to think for yourself and if you think you need more quad work go and do it.
based garagebro even giving advice while not being here

thanks

Yeah, he truly is the best trip right now.

Just finished 10x10 @ 60KG bench. I might change my programming up to up frequency on main lifts and cut out accessory work. Doing a 4 day split which gives me a frequency of 1.75 on each of my 4 compounds (ohp/bench/squat/dead). Any programme recs?

Here are my lifts for 5x5 except deads which is 1x5.
OHP 1pl8 60KG
Bench 1.5pl8 80KG
Squat 2.625pl8 125KG
Deadlift 3pl8 140KG

I've been lifting for 3.5 months and weigh 105KG @ 6'0", 20yo male.

That sounds really shit then i would still try to push them. They should at least send you for an x-ray and if something is wrong on x-ray they're pretty much forced to send you to specialist.

FIRE IN THE HOLE!!!!

SQUIIIIIIIISH

that was a squishy log of Norman khan that was just displaced into the toilet

Hm lets Take a Peak shall we?

Okay yeah not too eventful looks like the log sorta just piled up in there

Let's see if I'm gonna squish anther log

Hm maybe not, at the moment this feels like all I've got

Hmmmmm

Hm Hm Hm Hm Hm

Shit did I even dispose of any Norman khan yesterday? Can't remember but surely I had to of right? I don't think I did.. Hm then there definetly should e more Norman khan to dispose of right now.. But it doesn't seem like so..

BRPFPFFFT BRPFFFT BRPFFT

SPLAAAAT

SPLAAAAT

I just ass Splattered a bunch more Smelly Norman khan

Keep in mind this was already after I had finished wiping but what can you do

Brpffffdttt splaaaaaat plop
Plop plop ploooop PLOP plop

Golly gee I knew I had more Norman khan to expose of! Wew and this batch is much more smelly and stinky!

Plop

PLOOOP

Me buying pyjamas: "Uh, so this one makes a pun with lazy/lady day. Hahahah that's actually so retarded LOL who tf came up with this crap hahah."

Me the next morning:

stop sitting or lying down

trappy ?

>hiplets

How do you sleep then?

I gotta admit standing does feel more comfortable than sitting atm. Of course there are limitations to this being a student.

firm mattera and with pillow under knees. It was a necessary evil.

just become omega Chad and lead the classes/lectures

cant be chad if I bench less than isley

What are the lads best lifts now?

failed my last rep of 3x8 Cgbp @ 60% normal bench, because the triceps literally stopped responding...

>failing 3x8@60%
How weak are you?

yeah quite.
never did cgbp before tho.
i guess fatigue from prior 5x5 @ 75% didnt help :(

>never did cgbp
>is weak
Hmmmm I wonder why

>
pls be my gf

speaking of lower back injuries how should someone used to training squat bench deadlift train while the lower back is whack? only do the bench? split bench into twice as many sessions?

show genital

would snuggle

> never did cgbp
>142kg binch and still going
I think it's probably due to having ohp have as many reps as binch

rehab back, and just do binch, curls, strict ohp.
essentially leave pling and embrace the chad lifts

how wide do you bench

Yeah but I'm a brainlet. How should I program this?

did narrowish grip till ~100 then went ad wide as legally allowed because it felt comfier. I'm probably being facetious I also do weighted dips (tip) and rippltits LTEs

Triceps are really fucking important and less likely to tear than pecs or shoulders

If you squat highbar then you have always been quad focused and having a period of posterior chain focus will help you massively, oly lifters have huge hams/glutes/low back and generally squat more than plers, im training more quads because mine are weak, if youve been doing loads of quad focus then your posterior chain is weak and you need to focus on it for a bit

Lower the weight and get the reps in

>usually the limiting factor

Train whatever is YOUR limiting factor, thats what i recommend

Currently im doing sets of 20 hack squats and leg extensions, going to start doing sled drags too

>find program you were doing pre injury
> replace lower body stuff with rehab work
> do your Normal upper body work with an additional accessories and curls

Jebac zydow