/plg/ - powerlifting general

lel good luck with that outside of tripfags and 2-3 guys (180x5 SS guy, 226 squat guy and the 330 raw squat ) rest are just e-stating or going by lmao max calculators

It doesn't matter how much you squat if you want to do 20 fucking burpees holy shit stop joshing me

I mean you could get away with that interspersed throughout a day

How do these compare to the programs found here?
sheiko-program.ru/forum/index.php?PHPSESSID=4eqra36cv09vr1467t65es5h17&topic=15.0

>something good happens to me
>10 minutes later something bad happens to me
Every TIME

not enough burpees/10

I'm memeing you pal

the tendies were good

>knees buckling in when squatting
Do I deload or do I keep going hoping I don't snap anything? My knees don't hurt.

focus accessories on glutes? idk Im a retard

Is there a rule against tying helium balloons to bar during meets

Haha me too! What's your IQ? Mine is 65!

unironically 300

depends on how much like anythign

being new to lifting I get a ton of tips and corrections from gymbros and maybe 20% of them are good and that's as far as I can tell

>dude you're tall you can definitely squat more than that haha here let me add 30lbs
>no you're doing it wrong here look *does a set of bent over rows when I'm trying to do pendlay rows*
>it's OK just finish your set I'll help you by pushing your arms up
>it's been 45 seconds man just do your next set
>go slower man that's how you get a good burn

I feel like if I ignore them or tell them to fuck off I'm going to get all the regulars to hate me, which night be an inconvenience if people don't want to spot/share racks/let me take weights

what would Veeky Forums do? switch gyms? stop worrying about it?

>no you're doing it wrong here look *does a set of bent over rows when I'm trying to do pendlay rows*
do power cleans and then bent over rows
>it's OK just finish your set I'll help you by pushing your arms up
it's fine it just doesn't count as a rep

>dude you're tall you can definitely squat more
said noone ever

this whole post must be a one of those fake blogs

>do power cleans and then bent over rows
mind explaining? not doubting just wondering

>it's fine it just doesn't count as a rep
feels like that's just going to make the next said harder

I invented the "dude you're tall" part but the rest is true

I'm just weaker than I look okay?

set not said

Who are these people? I didn't talk to a single person at the gym for the whole first 18 months and first time it was normies asking me for tips since i squatted lmao4pl8

>dude you're tall you can definitely squat
i hope you are not implying you cant squat well because of your height, if so eat more
> pendlay rows
they are an internet meme, he probably doesnt even know anything about it, also drop them for rows
>it's OK just finish your set I'll help you by pushing your arms up
tell people you dont want a spot if you dot want a spot, not hard
>it's been 45 seconds man just do your next set
tell them you need longer breaks
>go slower man that's how you get a good burn
tell them its not what your going for

none of this should come across rude

>I invented the "dude you're tall" part but the rest is true
lmaoing @ ur life

see how I knew that was a lie nobody thinks a tall person can squat more because hes tall

fucking lanklets at every opportunity, i swear

They're supposed to be done with cheating and not by noobs because it's hard to judge when the cheating is too much, do any other row variation.

I am so lonely

yeah lmao why would you be insecure about your height especially if youre tall lmaooooooo

Being single is the most productive time of your life, use it to make money and get gains, learn how to be a secure, mentally healthy, well adjusted person, and how to perform 3d movements. Thank me later.

thanks boardshorts

You gay bro?

>later
Stopped reading right there

I just want a companion. I can't connect with anybody.

I am not.

What's your wilks?

274

Why?

Connect with a database

Can someone critique my first self-written bench program?Is this any good? It's like a combination of the nuckols 2*int bench program and the Texas Method. Increasing volume and intensities over two weeks, increase intensity in third and have a short rest before heavy singles and an optional new 1RM. ALternatively just increase max by 5 or 10 pounds. Combined with a fixed and steady RM progression which is considerably slower than TM but still not too slow. Additional volume through close(r) grip bench since they seem to drive my bench pretty well. The percentages are rather high because I'm really bad at maxing and would otherwise have to inflate my max anyway. My estimated max is nearly always 5 kg or so over my real max. Close grip percentages are also based on regular bench max and are chosen to be pretty taxing toward the later sets.

Nvm you're too low muscle mass to use body as diversion from autism

That's not me
What wilks do i need

filling out an excel sheet is not creating benching software faggot

Any good BP oriented program? I'm 6"6' 265lbs and only benching 235 for a single, shit is disgusting.

Ran Greg Nuckols BP 180 > 225 few months.
What the hell

You don't want to at least be the little spoon?

I don't care which spoon i am

Probably 320-330 @15 bfat and if 20-25 bfat probably closer to 400

>100kg bench max
>I am now qualified to create my own program
also you're probably not even intermediate yet

Wasn't me

Some people operate better with a significant other

weights are too high you wont recover from it in the longterm unless you bench babbyweight

Give me your postcode and house number and I'll spoon you

Looks non awful, will probably be fine. I bench around the same as you, pretty much anything will work at our level. I would add some acessories on each day - shoulders, biceps, triceps, back.

Learn to root your feet, focus on engaging glutes every single rep of every single set. Deload if you can't clean it up within a few weeks.

didnt see it said 100kg max lmao

stick to SS and eat more, I remember when i did memes programs to get to 100kg and then i did SS to get to 125kg

If you're not doing a program where you at least attempt to hit a new RM twice a week you're hampering your own progress at this point IMO.

like the only cookiecutters have 1 day of volume and 1 day of strength and peaking weeks later (TM), or 2 weeks of volume 1-2 of strength and 1 peaking (candito). and shit like that. nuckols is pretty similar.

I guess the bridge and other BBM programs are more intro+volume based only

Discuss

But defining a progression scheme is bench programming, no?

>It's not a good idea to start programming for oneself early on to learn through trial and error what works well. You're probably right about my status though.

You're absolutely right if it was a real max. As stated, I'm really bad at maxing though and increasing the percentages is supposed to avoid underestimation of my capacity for volume work.

I tried, even with adequate sleep and nutrition I cannot progress anymore linearly.

Post bench video

are you the same guy as some other thread in the past thinking wrongly that level of training = achieving a certain weight??

being able to lift maximum weights is a skill, practice it

in your case I would do a volume day and a day where you hit a relatively heavier weight and then a couple of backoff sets

maybe even try that speed work thing

I'm not convinced he will go back to competitive powerlifting again.

I think he assumes that most people that frequent a powerlifting general are young men and not women, elderly or sissies (sub 200lbs)

I will try to record one tommorow

I put in more singles on purpose. Apart from that it's pretty much, what you said except I increase intensities over the weeks, no?

reminder that sumo is easier and if youre not pullnig sumo youre not trying to win so youre basicly a mental GDE

yeah but you start too heavy

a 4 week cycle should never start at 80%

nah, i think hes one of those anons who post on /symmetricstrength/ threads.
ex. "omg my score is 55, im still a novice"
or "if you dont bench 120kg youre still novice" or something

Consider it a training max instead of a real max. Still decrease it?

>It's not a good idea to start programming for oneself early on to learn through trial and error what works well.
It's not a good idea.
1) you will inevitably fuck up and waste time
2) you will learn what works and what doesn't even if you are trained by a PT who tells you what to do

Fix your form, learn to leg drive the bench, make sure you're stable enoug, make sure you're not doing too much bench/accessory volume on whatever program you've been doing, walk the standard ss-ssan-tm/candito/cuckols/whatever route.

I'm betting you're doing something wrong and have 10-20kg of bench in your linear progression still. I might be wrong of course.

It's from personal experience and from experience of people I train with.

Even if I still have some LP in me, it doesn't hurt to progress a bit slower I think. Besides, I want to try programming for myself, just for fun. It's like a value in itself

I can't see him doing it either. I'd even predict him changing his focus and client base from coaching powerlifters to S&C for fighters too over time, if his obsession with BJJ and MMA holds up.

FUCK MY AUTISM
FUCK FUCK FUCK
FUCK MY AUTISM
FUCK FUCK FUCK

could be ok in that case

You could throw in some light press like OHP inbetween the bench sessions imo. It looks sane, but I don't like monthly periodization.

Maybe just go for a 1RM + 3x3 back off sets every workout to get used to heavy weights, in my experience it improves form too.

>if his obsession with BJJ and MMA holds up
id see him not even being all that proficient at it and that burns people out of hobbies pretty quick especially coming from a world level of another
maybe ill be wrong

That's actually not such a bad idea. To at least stay in lower rep ranges. A 1RM every week is probably a bit to much though...

i remember the time i tried out mma, worst experience of my life

got like 5 injuries in a time span of 4 monnths then i had to quit because i couldnt train properly anymore. Also I ditched a lot of strength because was hard to maintain

Incoming blog
Age 27 I:
Graduated college (lol finally)
Got a real job that pays well
Got married
Bought a house
And am a dad to-be

It was the year of starting adult life :)

What do you consider a better approach than monthly periodization?

26 here
i dont see my year coming lol
happy for you lad Tbh

Way to go you old fuck

Weekly. I'm not against monthly periodization, I'm against it for early intermediates.

I did BBJ for ~18 months, only ever got a few taps. Very frustrating and my left shoulder was constantly niggling.

It happened pretty fast, at least you have time as a male to grow up and get a younger woman

Thanks babe

tbf there is nothing wrong with delaying max testing and doing multiple volume waves before maxing a month or two later

if you implement top sets at rpe 9 that issue solves itself

if you want 2x freq in a 4 week timespan maybe structure it like this
1. med high
2. low med
3. high low
4. med high

med= top set @9 + backoff rel. high volume
high= single @8 + backoff rel. med volume
low= consider it 'speed' work low volume medium intensity for recovery

the top set is not at a fixed weight so it allows for weekly progression

Grats Aaron, everything is finally working out for you it seems.
May your child be a son and inherit your Chad genes.

You're essentially waiting till the end of the month to get feedback if your training worked.
Maybe his volume is too low, maybe his intensity is too low/too high, he's not going to know and adjust accordingly until the month runs out, unless he crashes on the second week, but even then he won't know 100% what he did wrong - too much intensity? Too much volume? Both? Too frequent for that intensity/volume? Maybe he just didn't recover enough?

What if he does the program fine and then just fails to hit 3x100? What if he does the program fine and hits 3x100 when he could've achieved 5x100?

this tb h

this is also why every good lifter autoregulates stuff or has some sort of test in his training

If I can pull 205 atm, how long until I can do 260? I'm coming to the end of LP on SS, just been pulling 1x5 once a week and recently tested a 1RM, might be able to milk out a few more weekly gains. I've got quite long legs and arms, currently 85kg and gaining at 188cm.

whats so special about 260

6pl8

Which is impressive for someone on SS

Pls be kilos
260kg deadlift, I don't know, a year might be enough.

how garbage are your bench and squat exactly

It's not impressive for here, but I just want a tough but realistic goal for the year, and it's 6pl8 so satisfies my autism nicely

Indeed, it averages to just over a kg a week basically so will definitely be tough to do but we'll see

50 bench, 170 squat.