/PLG/ - Powerlifting General

>How long
Depends, I hit 275x5 @9.5 on the last amrap and I probably could have gone longer if I didn't start sheiko to fix my squat

>Move to 3x int high when stalled
Yes

120kg (est on amraps not tested) and all of it. my max was like 95 before I started nuckols

wtf were you doing I went from 100 to 120 in my first cycle.

>20kg in 4 weeks
FUCK OFF CHAD BENCH IS GAY REEEEEEEEEEE

I mean just hit 12 reps on all amraps its that easy

did you lowball your initial max? what did you hit on youre second cycle?

nuckols bench program is great dude. I posted this like last week but i only got 8 reps on my amrap with 245 in week 2. I left week 3 at same weight and got 12 reps next week and put up 315 in the last week. The program is awesome

15 kgs, 3rd cycle started getting hard tho and I started missing reps.

>Im tired of blowing my back out with squat mornings from year to year

You think your back gets more horizontal in a squat than in a deadlift?

Get a belt, learn how to brace your own lower back, and stop being a jabroni.

> mysquatmechanics.com/
> mysquatmechanics.com/bench/
> mysquatmechanics.com/deadlift/
Why isn't this in the sticky?

so you put 35kg on your bench in 8 weeks? are you memeing me?

should bench chads just be executed?

tbf I bet at least half of that was change in technique. My bench form was awful so probably why it progressed so fast at first and then I started struggling.

You never know how big he got I managed to add about 40kg on my binch during 6 weeks but that was with me doing some silly shit and putting on 10kg during that period lmao.

I legitimately dont believe you. post bench vid

>bench chad

funny way of saying 'manlet'

What is the best powerlifting routine for a beginner like me? I'm on steroids so I'd like to train every day or twice a day if possible, as long as needed as long as I make progress.

well I don't have any you don't want to believe that's up to you idgaf tbf also thisI'm 5'6

>when the squat goes to shit and you want to kill yourself
youtube.com/watch?v=wUo743zzU8k&feature=youtu.be

ph3

gib milky

Two-a-days for powerlifting are not necessary. Unless you like wasting your time and splitting one session up into two.

Some resources:

blestcoaching.com/guided-template

thestrengthathlete.com/freebies/

docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit#gid=7905043

Nsuns 531 maybe?

>What is the best powerlifting routine for a beginner like me?

texas method if you want to be a squat hero and nothing else. hell, this is probably best since your legs look like twiggy shit. also,

>I'm on steroids

nvm, westside barbell for everything. also, fuck off you tiny penis fraud manlet.

>blestcoaching.com/guided-template
>squat, binch and deads/rows 4 times a week
Has science gone too far? I would love to make gains like that

5'10 so still manlet but I have the wingspan of a large child (something like 64-65 inches). Benched 300 within the first year and a half of lifting at 175lbs
come at me

+1 miss u bb

Have you tried trying harder?

What did you mean by this?
Name another routine has has you squatting four times a week, benching four and deadlifting three (+10 heavy rowing sets the day you don't diddy). All RPE 7 or higher. In 5 years of lurking I've seen none that gets even close.

>10 heavy rowing sets the day you don't diddy
thats barely above youre MEV lol

Unironically, if you know other routines like this please tell me. I would love to do something like that instead of squatting once a week like a splitbrah.
I've always assumed the "muscles only need 48h to recover" claim was not to be taken too seriously.

Will doing yoga on rest days hinder my recovery? I'm doing candito's six week program. The yoga isn't too intense (never breathing heavily), but my legs are definitely soar after. I'm just worried it's not giving my muscles enough time to rest, especially if I'm doing it the day after squats.

you shouldnt be squatting and deadlifting 4x a week, but who the fuck told you to squat once a week??? you should be squatting 2-3x dl 1-2x and benching 2-4x with back work most days. thats what 99% of programs have you do

>who the fuck told you to squat once a week??? you should be squatting 2-3x dl 1-2x and benching 2-4x with back work most days.
And what stats do you have to give your advice credence?

4/2.5/4 give or take, but what the fuck does that matter. this shit is common knowledge not something that I made up and needs backing up

>who the fuck told you to squat once a week?
Ed Coan. The tapes are on rutracker.
>inb4 he had God genes and took lots and lots of roids
He claimed to have successfully trained other people with the same basic outline he used (this was in his prime), and recommends it for intermediates. I've done a few 10 week cycles and the strength and size gains have been good. Keeping form in check is a problem though.

>4/2.5/4 give or take, but what the fuck does that matter.
Because you're just another blowhard with beginner stats who is tossing around frequency as gospel.

>He claimed to have successfully trained other people with the same basic outline he used (this was in his prime)
do you think people of average genetic potential were training with Ed Coan in his prime?

>gospel
I gave ranges so its hardly gopel and this info is from people who are stronger more knowledgeable than me. Im telling you its what 99% of people do, my credentials arent important

It's pretty standard stuff, only the cycles are stretched out a bit more than usual, starting with 10-8 rep sets, which is godsend for me, for various reasons.

>my credentials arent important
Yes they are. This place becomes a dogmatic echo chamber, and too often the people shouting the loudest are exceptionally average.

youre legitimately retarded lad. this is nothing to do with what people on plg think. these are the principals almost all real coaches employ. you just sound salty someone on plg told you your dumb fringe ides were dumb

Been power lifting for almost 2 years, when can I expect my gainz to appear?

define powerlifting

When you eat more.

...

i milked 3x beg for 4 cycles for solid gains.

did 2 cycles on 3x int med and very little gains.

did 1 cycle on 3x int high and very very little gains for that amount of volume (like +3.25kg). now going through the second cycle but i think i'll be lucky if i even manage to add +1.25 at the end of it...

running Philip can deadlift program. It's been great till week 8. I had to hit 65 pounds (I know I'm a skinnyfat). i did get it., but my brother recorded my hitch on the second rep, and the first rep felt just as bad. I was gonna repeat this week, but I feel that 405 will never come. Any tips?

Pull harder.

wtf who is this beast

You mirin? Meet me at rite aid bro

What's your deadlift at though?

what is current routine?

stop doing 5/3/1

>5/3/1

nobody here seriously bothers with this snake oil horse shit... do they?

>constantly shits on rpe
>lifts are shit compared to the time hes been lifting/roids hes taking

What did he mean by this?

I'm on the bridge and it has some lifts where it wants me to do 5 sets of 5 @ RPE 8.

Am I supposed to do all those sets with the same weight or am I supposed to drop down after each set? If I do one set of 5 @ 8 then my next set of 5 at the same weight would be like 8.5 and then 9 and by the time I'm on set 5 it's definitely 10.

are those his balls?

>What did he mean by this?
he's a roider with average genetics

Do what you must in order to maintain the rpe Of 8, but stay true to yourself and only drop 5%.

You should be able to do them all at RPE 8 if you're eating properly. If that isn't the case though (which realistically it isn't, even if you're trying to have everything on point), you lower the weight if the RPE creeps up. eg.

100 5 @ 8
100 5 @ 8
100 5 @ 8.5
100 5 @ 9
95 5 @ 8

Approximately 1 RPE ~ 5% increase/decrease.

Source: Feigenbaum and Thrall yt.

Finished up my Hepburn workout 2nd cycle
>OHP 5x1x145
>dips 5x1x20
>curls 5x1x70
>milk 2xpints

i agree with as soon as your RPE becomes @9 (usually around set 3 or 4) remove 5% off the bar.
this is also mentioned clearly in the BBM program templates.

also, do not go an hero on rest times. take rest times that can objectively dissipate fatigue. i.e. i would say at least around 5 mins when you have to do 5x5

Relapsed and have never felt more alone.

Asking cuz you might know: Is the 12 week BBM template any good?

What is the difference between the free Bridge 1.0 and paid for Bridge 2.0?

>Bridge 1.0 and paid for Bridge 2.0
no idea. one user in this thread has it. he said some variations are different and the volume template (sets x reps) is a bit different for certain lifts.

>12 week program
I have that one. looks pretty solid RTS-style training. 4 day / 3day options. havent tried that yet cause i need to finish other programs first.
most lifts are to be performed using the 1@8 to check your daily eMax + sets style.

the bridge v2.0 has just different exercise selection (also an option to specialise in the ohp). Volume is different and thats about it.

hey man i'll trade you gpp hypertrophy program or the bridge v2.0 for that 12 week program

Thanks brahs.

how about we group buy the template collection when it goes on sale again?

Bridge 2.0
>custom template
>do a 1rep Of rpe 8 on most lifts to gauge worksets and practice singles
>more exercise selection

thats a good idea. in the mean time im going to dump what i have here.
dropbox.com/sh/frbrk0w7dpypq18/AACTlIn-X0r-j7ReqNcg8RHza?dl=0

That's pretty awesome, thanks.

do you have a private skype?

i got a discord and thats it

dude just find some file sharing website and dump your shit.

reposting
any experiences about juggernaut method 2.0? seems like a better 5/3/1
Looks tempting but idk what accessories and secondary lifts to program.

Only if you do the conditioning too, since they increase while volume goes down

I ran it briefly.

It worked for what I was trying to do. The main issue is, as with 5/3/1 and similar programs, that its fundamentally an athlete program rather than a powerlifting one. If you aren't going to do the non-lifting stuff then you need to be doing some more sport specific stuff of your own to increase the workload.

Sounds good.
I only care about powerlifting cause its the easiest way to measure strength.
I dont practice sports on the side but i play sometimes at the park.

I tried 5/3/1 but the conditionning was very subpar.
Would mixing JM2.0 main lift progression scheme and WS4SB accessories be a good idea?

anyone interested in chipping in the last 2 templates we miss from the BBM ones? total cost would be $57.
pic related

didnt include gpp endurance cause not really interested in that

post 12 week reeeeeee

If you live in long beach ima find you
I go to csulb

>pic not related
My deadlift platform..got it for free from an NFL team that bought new equipment

As long as the volume is enough, yes. I would add 3-5x8 Floorpress on bench day and closegrip on OHP. The higher amount on realization day.

Anyone else know this feel?

Didn't enjoy c6w and didn't make as much progress as expected. Nuckols bench is 10/10 though.

What can I consider doing for lower body now?

Although my squats are comfy as fuck

what app/program is that?

...

>no reply

help