/plg/ - Powerlifting General RPE 17 Edition

Round plates and a couple of OPB's.

And 1-2 better benches. All my gym needs.

not a bad choice. you'll make progress.

HLM is not a program, its a setup

unless you already made a HLM structured program, in that case show it

Blocks

belt squat

This;

Is incline bench better for hypertrophy block? I see so many bodybuilders say that the incline is superior, would it be beneficial to swap to incline as my main lift and flat as my accessory lift for bench days?

I SAID WISH ME LUCK

is 15 pressing sets too much?

M
Squat 3x5 (80% of 3RM)
Incline bench 1x3, 4x5 (90% of 3RM)
Deadlift 1x3, 1x5 (90% of 3RM)

W
Squat 4x5 (85% of 3RM)
Bench 1x3, 4x5 (90% of 3RM)
Power clean 3x3

F
Squat 1x3, 4x5 (90% of 3RM)
Press 1x3, 4x5 (90% of 3RM)
Deadlift 3x5 (80% of 3RM)

>15 a week
>a lot

Im doing 22 this week and will be upto 26 in a couple of weeks

No, I've been doing 26/week for the last couple of months.

yeah but i'm a lot less advanced than you.

anyway yesterday's session felt ok so i guess i'll stick with the 5 sets for now

I just made a meme gvt program with 60 pressing sets a week

TFW no gf

Alternative an emphasis on incline and flat between blocks. A good way of doing it is to have a 50/25/25% incline/flat/iso for one mesocycle, and for the next block have a 25/50/25% incline/flat/iso, and alternate that way

>making programs for a laugh
Leave the house more

Fuck off

literally use the RPE chart to figure it out?

its good.
use the HLM setup from andy baker's website.
its a solid 3+ months of volume loading

You're program hopping. Stop it. The key to lifting is being consistent, trying your hardest, and doing the big, no-nonsense movements like the squat, the deadlift, the press, and the bench press.

jimposting feels like a bot copypasting from wendlers useless articles on t-nation

>wear my lifting belt while doing work at my desk at home
>significantly better seated posture
Am I setting myself up for some sort of problems here or is this fine because it is improving my posture

Did anyone had succes with Juggernaut Method 2.0? I'm not planning on peaking on a meet so it seems like a good program, plus I want to return to MMA so the recovery plus would be nice

i couldn't find anything on his website that's free. got a link?
either way, is based on a video he made on HLM programming.

andybaker.com/a-plan-for-annual-periodization-part-1-january-may/

You arent

My bench is weak

implement more exercise variation

if you squat lowbar, highbar, cgbp. SLDL or deficit deads etc etc

Get a standing desk and a pennyboard to balance on. 10/10 setup.

>tfw too technical lifter to move remotely heavy weights on variations

I wish I would grow

>tfw sets of 9 on squat and bench today

Am I wasting my time?

>WAWTT
3x9 Squat
3x9 Bench
3x10 Hammer strength row
3x10 DB Press
3x10 lateral raise

>WAWLTT
youtube.com/watch?v=Bi20OWDofZY

its how you manage fatigue and get stronger. Besides its not a huge difference

I do 15 in one day.

cheers

Yes, I'd say you're wasting your time with that shitty music.

>180x2
>weak bench
I fucking hate you.

It's like middle-to-late intermediate.

also I dont like how the NL(number of loads;total reps) per exercise pretty much is the same everyday but only the intensity differs

>tfw haven't squatted or deadlifted other than for rehab for months
>put on belt and brace against it for fun
I'm addicted to this feeling and want to be able to lift heavy again soon

/plg/ help, my bench is stuck. I'm on SS and hit 2/4/5 a couple of weeks ago, but my bench is still sub 1 plate, how can I make it budge while staying on SS?

>be 5'7" manlet
>buy 4" belt
>sits really tight between my hip and ribs
is this normal? it's not painful, but uncomfortable to say the least

you'll get used to it, and the belt will get a little softer with wear.

>2/4/5
>bench sub 1pl8
What the fuck is that 2 then ohp?

Yeah. I'm ~88kg on a good day by the way.

you umm...you ohp 2 pl8?

speaking of which, is it ok if i keep the belt closed while it's in my gym bag, or will that mess it up?

Closed as in, rolled up? Yeah, that's common practice.

ok thanks
i was doing that already, but my old belt is a $10 piece of shit so i was less concerned about ruining it

When your belt is fresh and stiff, rolling it might feel a bit odd when you wear it because its shaped circularly, whereas your midsection is more elliptical. But it's fine.

You dont ohp 100kg while benching under 60 its just impossible.

I meant for this guy.

even ss golden boy chase who has an ohp focus benches 150 for 5 and can do 140 kg x1 ohp.
outside of a pec tear are you sure you're not bending your knees or just baiting?

>visiting a boarding school (grades 9-12) tomorrow for work
>the yearly costs there are higher than my college's were by a significant margin

jeez

>WAWTTomorrow

>DB bench
>wide-grip press
>standing ezbar tricep extension
>BB row
>BTN pulldown

>WAWLTT

The pain of my angry shoulder and back.

Who is this Chase?

agreed
there's was this guy at my gym
>literally never benched before
>literally trained OHP every two days for six months
>90 kg OHP
>85 kg bench
And that is LITERALLY without ever benching before (he could have put up some more strength-wise, is form hadn't been shitty). I can't imagine someone that actually trained their bench having those retarded proportions.

the guy that makes every armchair dyel come out of the wood work because he does oly press. just Google chase 140kg ss should find blonde kid video

wtf that's a bench press not an ohp

standing bench press

like clockwork topkek

I'm getting my dick examined for STDs tomorrow, should I wash it extra clean or something

>the absolute state of uncutfags

Being uncut makes you able to bench over 3plate for reps unlike all those HOW DO I 100KG OHP faggots

Hows 100kg ohp related to 140kg bench?

2pl8 / 3pl8

the ohp is the father

made for BWF (big white feet)

But 3pl8 bench is much easier thank 2pl8 ohp.

It is but that's where the relation comes from. It's like 1/2/3/4 except 2/3/4/5

Except both standards are retarded and unbalanced.

Yeah something like 2/3.5/3/4 would be more accurate. I really hate squats.

>Bench more than squat
No, that's just you being a GDE

Bench is the most chad lift tho. Every gde squats over 200 and only chads bench more than 140

>more than 140

Most bench that, id say 180 is chad territory

More like 2/3.5/5/6

What are kilogrammes

>Implying the press isn't the chaddest lift

Virgin detected

this is plg nobody cares about ohp that much

Strongbow is like honey and 8 cans make me fairly drunk.
Would recommend.

absolutely this

t. benchlet gde

You gotta move slowly
Take and eat my body likes it holy

>watch second half of this youtube.com/watch?v=c3oZKIcFNtA
>mike T says to run the exact same microcycle(basicly one week template) until after you determine a peak in your performance
>says it got some guys squat to 900lbs
mike T just BTFO'd periodization

turns out garagebros ''just go lift'' advice was actually legit lmaoo. I spent so much time on programming goddam turns out everything was a meme to sell you programs

if you dont have the time to watch it I can give you a quick summary just ask

Its more ‘stop overthinking’ than ‘just go lift’

well its essentially the same thing

I'm convinced you can just run SS forever and make changes as you go and you will naturally end up with whatever works for you.

well SS in its bare base prob not, mike T shows a couple of examples buts its generally comp exercises and their variations catered to you to hit weaknesses

>tfw tried that for 5 years and it doesnt work
sucks being me I guess.

>being such a mental GDE that you cant structure a simple microcycle and adjust as you go
eat more

I did in total 365 reps today. Ty garagebro

I am I gained 10kg this year and 0kg on my total. Never stopped lifting even for a week this year.

cool you became a lardass no go lift

fuck off then