/PLG/ Powerlifting General

smolov jr for all 3 and 100 reps of upper back every session

russian squat routine for deadlift
smolov for squat
bulgarian for bench

>tfw will never be adult male

i hate talentchads

My poor spine and elbows

I'll go make this monstrosity in excel and upload it

reminder that you might think that youre a gde but in reality you might just be training wrong; garbage form for your leverages, poor programming that doesnt elicit a response, restricted calories etc

You really like to waste your time

Hurt lower back. Started deadlifting light again this week. During training no pains. After training lower back feels stiffer. Day after lower back feels worse than before training. Three days later lower back feels better than before training.

Do I just continue or?
One thing I was thinking of trying is squat instead of deadlift to see how that feels instead.

You think I'm not going to do this program? I made an anonymous internet promise

you better now

fyi:
russian squat routine is 3x a week
smolov 4x
bulgarian is every day except sunday

if you squat upright youll be fine, so pick one variation that does that. Key note: do not do squat mornings youll wreck your back. Happend to me a couple of times, yes im a dummy

What country?

Do you not have access to food

Take it slow, push a bit harder each week

I'm too short to be over 100kgs without being 40% bf

t. never does bb work

100 reps of tris and upperback every single session.
ps. better be training 5+ days a week

I also do 100 reps for bis and quads. I'm still too short

What height

Did my 155kg x 5 DLs pretty easy today. Tomorrow I'll shoot for 160kg x 5 (lmao 3.5pl8) and use 3pl8 as a warm up.
I'll do a meet when i can total 700kg.

160cm

LONDON

Yeah I was thinking of front squatting
Yeah absolutely. I'm just scared since it does feel bad after training.

is there a program to drive deadlift up?
i dont know, something based on low% but high volume.
i cant even pull 4pl8s after 1+ of lifting

If you think your deadlift is shit then so be it but don't hold arbitrary standards you've heard on Veeky Forums.

Try nuckols or something

>Yeah I was thinking of front squatting
note: never go above 3 reps per set, if you wanna do a lot of volume just increase sets

I did this on deadlifts just to practice the setup more. But can you explain the reason for front squats?

upperback will give out fast

example, olylifters:
front squats put more emphasis on the quads and is a more specific movement for them, yet they back squat to increase the front squat. You cant do a lot of volume relatively to back squats, or high reps at all. Singles, doubles and triples will be the best since this will make you rack the weight and give the upperback more rest

can I wear a wrpf shirt even tho Im a twinkshit ipfbaby?

Is.... Is that Nicholas Cage?

so i figured this way out that if i push the knees out when squatting my hip feels tight on the way down but the movement itself feels easier compared to letting the knees lose and let them go whereever

does anyone else have this

anyone here lift multi ply

>84.7kg this morning

Weight chads out

> supposed to do 8x3 165 squats
> can't even do 3 reps
how does work that I did 7x3 at that same weight 3 fucking days ago

>how does work
>I did that 3 days ago

Lol.

are you overtrained or underrecoved

So you figured out how to squat properly?

But user, that was trips. Not dubs

nvm I video taped myself the bar is moving up fast and good technique seems like my shit sleep recently is making me feel it's heavier than it is

did you mean to reply to meif yes. it almost feel like the hips are locked in. Did I really figure it out?

trips in itself contain dubs

Yeah, weird.

Knees out, hips open is fundamental. Good job figuring it out.

Its not the upperback that gives out, theres a muscle in the shoulder that fatigues quick and causes the front rack to fail, if you do front squats with an ssb it alleviates this issue

But what if you front squat with arms crossed BB-style

are you sure

i used to do oly so a lot of fsq's, never ever felt the shoulder give out. upperback gave out all the time. I think its the thoracic erector that im talking about

ssb front squats are closer to back squats in terms of forces on the lower back tho arent they?

>front squats are better on lower back
>lower back pain even with just 60kg front squat
>no pain with back squat at all
Can you explain this guys?

doing front squats wrong?

>its another 'user bitches about his lowerback' episode
use your brain

I had this too. when I had a bulging disc I thought I could work around it with front squats, but they hurt more. maybe it depends on which vertebra is fucked and at what angle?

Im not doing front squats and i dont get any pain lmoa. Just saying claiming that front squats are always better on lower back is fucking retarded.

>claiming that front squats are always better on lower back is fucking retarded.
I would claim that if any squat causes your back pain, then you fucked up and you need to fix your shit

Guess what? The shoulder is park of the upper back!

Elbows dropping isnt thoracic extensors

Yes., but front squats in this case is just for rehab purposes

it made it sound like the front delts should give out

>pennsylvania

are you a cute girl I can watch anime with

>thinking of the shoulder as the front delt

This is the root cause of so many powerlifting issues

And all these little stringy autist wonder why they get shoulder pain while they neglect rowing and upper back work.

> wanting to be with an American wlers
topkek they're all purple hair dye tier lad

Anyone do BJJ and Powerlifting?

Has BJJ affected your PL in any way?

Thinking of starting it.

> about to squat last set of 8x3 160
> hype self up
> belt on holding bar setting up
> normie middle aged fuck literally comes in front and start asking me about some stupid shit
> do 3 fucking grinders with 0 strength
holy fuck I hate this guy

Went a bit too fast on dls i think.

end his life

the only time i bang up my shin is when my pulling mechanics are off

i just had some small wound before and i just openned it again.

>getting hype when you have 8 sets left

are you doing a LP

Why is your natural reply here not "Not now, I wanna focus on this set, step away"

Just realize todays workout toom me 35mins. Holy fuck thanks garagebro

explain how 100 reps of upper triceps sped up your workout

>posting retard memes when you are a retard
read the post again

30 sec rest times cmon bro, get dat conditining up

20-30secs breaks between sets, focusing on moving weight as fast as possible.

does anybody remember how much % of 1RM on average is the 3x5/5x5 from SS/SL ?

thanks

3x5 is 85% and 5x5 is 80%

Anyone got a decent routine to follow after Madcow?

Finished SL a while back, been doing Madcow since then.

Thinking of maybe 5/3/1 BBB?

reading is hard

...

nah doing memeburn it's 80% of 1rm it's in kgs
because literally caught me by surprise the gym I'd an oly/pl gym and everyone knows when to chat if at all. This guy is just a fucking new year shitter

I blitz through dynamic work

Today is

Warm up
100 face pulls
100 tricep pushdowns

Main work
9x3 bench into bands
4x8 floor press
5x10 rolling press
50 reps lever pull down
50 reps lever row
Dirty 30s
2x1 minute DB bench
3x10 rear delt raise

Will take about 70 mins

I managed 3x5 squat with a full plate today (135 including bar).
A-am I allowed in the thread yet?

Pls be in kgs and front squat

Nope.
>A LITTLE BABIE.

Thoughts on SL5x5?

...

I really want to die

Haha how you all doing tonight?

saaaaaaaaaaaame

blog your story user

>tfw fuckarounditis beginner making no gains because don't currently have abs but also don't want to get a noticeable stomach doing SS

help me

Uhhh....
>don't currently have abs
>don't want to get a noticeable stomach
>doing SS
So you have no abs, you don't want abs, and you're avoiding SS because of it despite SS itself having no effect on your ab visibility?

avoiding SS because of all the memes I hear of no arms and not enough upper back work and I'm fucked if I don't do power cleans etc and it just makes me unsure

I'm weak and small as fuck

you're gonna stay weak and small with that attitude

You drink your goddamn whole milk, do your squats and shut your fucking mouth.