/plg/ - powerlifting general

Is form the only thing to watch out for? OK then.
Explain why. I'm literally adding more weight to the bar every day instead of 2.5kg or less a month like almost every non-beginner here.

This is all under the assumption I have a solid base from a cookie cutter beginner program and know how to brace etc.

The big flaw with it was that it wasnt heavy enough

Id grown muscle but regressed in strength, 6 weeks ago i struggled with 160kg for a single in a slingshot and on monday i did that with chain that made it 180kg at the top for multiple doubles and could have kept going

Big guy, care to share your opinion on ?

Because you won't be adding weight to the bar every day. You're gonna be adding weight for a little while, get stuck. Switch, and when you get back to the first lift you're not gonna retain any of the progress you made.

Id say rotate lifts every time you cant add weight, move on to a variation that puts emphasis on your weak point, go to 9/9.5 instead of 10

This will keep changing the angle on the joints and make the weight lower but still challenging

indeed the repetition method works for size

i think the weights on the DE were too low

Id also say do a ton of accessory work

I would be doing a lot of supplementary band work for arms and rear delts anyway, based on what I'm training. Thanks a lot.

I did highbar instead of lowbar today.
Overall it feels like I didn't squat at all.
On the other hand I felt my quads working for the first time in my life.

Do straps go in the washing machine?

>entire weight stack not enough
>have to add a 35lb plate to the row machine
das rite

stop doing 5/3/1

Is your new intermediate template going to be 5th Set inspired?

>stop doing 5/3/1
Do what you like. If new and shiny programs excite you, try a new one every week.

I like knowing what I'm going to be doing in the gym today, tomorrow, next cycle, next year. The fluff might change, but the principles remain.

thanks jim

>finally feel no pain at all for the past 4 months
>all of sudden feel sharp pain in lower back
Fuck this i give up i drop squats gonna do deadlifts, bench and leg press from now.

Reminder

>Anonymous 01/19/18(Fri)11:22:01 No.44412780
>
>why do you retards keep slipping discs
>Anonymous 01/19/18(Fri)11:26:51 No.44412812
>
>>retards keep slipping discs
>They jump into hyper-specific powerlifting training with no strength base because they were sedentary kids.

>Then they progress too fast and snap their shit.

>Good form doesn't protect your spine as good as a thick core and back will.
>FatMess !Y.bEEp3NfM 01/19/18(Fri)11:28:18 No.44412820
>
>Because a lot of people here are chasing numbers with terrible movement quality and no idea how to brace.

Start light, progress slowly. Slow and steady wins the race, fast and furious turns your discs into a health case. Buy the book. 60lbs on your total in a year.

This so much. 60lbs a year is not just a random number, it's a result of Wendler's cooperation with NASA and leading physiologists. Anything over 60lbs a year = backsnap.

>60lbs on your total in a year.
Is this real or is this part of the Jimposting? Genuinely curious.

>Buy the book.
Jim doesn't need your money. Download it for free. I bought it as a thanks.

>60lbs on your total in a year.
If youre advanced. Most are going to put closer to 250 lbs on their total.

Nice copy paste mess.

It's possible if you follow a well-thought out program like 5/3/1 and don't program hop.

T-thanks Jim. Y-you too.

>take advice from a literal who roid monkey
kek

feigenbaum is unironicly on roids himself he admitted it

Ive been running 5th set for my main work sets for a couple of weeks and its going well

>5th set
wat

since you're the only big guy here who knows about different styles of training I need help that isn't just lift

Late beginner/early int - What should I run for general strength and size developed across different movements to be 'well-rounded'?

>wat
It's a set, rep, and intensity protocol for your main lifts. Basically a series of doubles at a moderate to high intensity, and an amrap set at the end. Leaves room for high rep accessory work afterwards. There is an ebook.

4x2 and a 5th set for as many as possible

Define ‘well rounded’

I say well-rounded relative to PL which is probably the wrong word but I mean with a large focus on back, vertical pressing, unilateral work for lower body, forearm work, snatch grip stuff, front squats, pin work and just more variations etc so not everything is done with the goal of developing the main lifts and instead developing strength in different movements

>There is an ebook.
link

and why doubles

>unilateral work for lower

I was about to write a helpful response but you had to ruin it

squating highbar exclusivley made my squat a thousand times comfier. I may switch back to low bar if I did a competiton but otherwise Ill stick to highbar for regular training.
Bryce Lewis is right

m.dropcanvas.com/t2gww

Pretty comprehensive

>unilateral work for lower
I was about to write a helpful response but you had to ruin it

Is this bad? I thought it was good for knees and hips and skills like balance.
What is the helpful response? I'm coming here to ask but it's hard to find if I don't want to be super specific with PL or if I'm not an athlete.

Splt squats are the best squat accessory there is. Stabilizes the knees, stretches the hip flexors AND strengthens them plus ham, glute and quad hypertrophy.

also good because minimal spinal loading means you can use them to add a lot of leg volume without back fatigue being a limiting factor

correct. you just have to start them really light because you have got to learn to balance correctly. If you go heavy too soon I imagine they might fuck your knees for the same reason they will strengthen them if done right

i dont see whats so special bout it, its similiar to hepburn in its simplicity. Im sure it works if you do adequate volume for your weak spots afterwards

wrong thats belt squats

split squat is inefficient all energy goes to balancing your body plus you need to do the other leg too which is mentally taxing

>its similiar to hepburn in its simplicity
The only thing similar to Hepburn is that you're doing doubles.

Hepburn makes people stale as shit because of the excessive volume at 80 to 85%. It lacks any and all exercise variation.

im talking about the hepburn protocol not the entire program

the only difference is that instead of adding reps youre adding weight, which if you look at it in terms of relative intensity is basicly the same thing

>the lift beeing mentally taxing is a bad thing
>balancing is too hard

GDE detected

plenty of elite lifters do belt squats

havent seen any do split squats. Seems like youre some mental gde whos trying to meme a bunch of people

Of course belt squats are a good exercise, plus Jts shills for them so a lot of people are doing them. Split squats arent the latest meme but old style soviet weightlifters have been doing them, Rubish and Meadows are more current examples.
The belt squat allows you to go heavier, which makes it a valid option if you cant squat. But if you can, split squats are superior. You go heavy on your competition movement anyway

Lower/Upper split or Push/Pull?

Stop with the black and white thinking. Pick the right tool for the job, belt squats will work better for getting more volume in on a squat pattern close to your competition movement without lumbar loading, split squats work better as a (p)rehab tool for cuing foot rooting and glute med engagement.
Given the choice both should be included in your programming.

>Lower/Upper split or Push/Pull?
Whatever gets the job done.

Depend, do you want to make any gains?

Id rather do step ups if i had to do a one leg exercise

From a non spinal loading perspective then sled drags would be my first choice for lower body work, also qualify as GPP work which is a plus

Yeah it is simple, and it works

The relative intensity is only the same if you be a pussy about the amrap, fortunately ive got a good team that pushes me

>Pick the right tool for the job
good advice

Just curious about how recovery would be affected with regards to back being used each time.

It wouldnt

I have my lighter upper session on a friday and pull on saturday, i train back 4x a week anyway but friday is usually the most intense for assistance and back is usually taken to failure as its the last movement and pulls always feel good on a saturday morning

I prefer upper lower.

Monday - Deadlift, Front squat, good mornings, shrugs, abs.
Tuesday- Bench, Incline, weighted chins, triceps, upper back.

Wednesday- light conditioning

Thursday- Squat, SLDL, split squats, abs.
Friday- OHP, close grip bench, yates row, curls, rear delt flyes, curls.

>Id rather do step ups
i actually injured my foot stepping down doing these

SQUIIIplopUIIIIIIII plop UIIIIIII plop UIIIIII ploplop UIIIIIIIIISHHHH PLOOP!

^that was one log that was being suished out that kept being broken up into many pieces

Brewing up a second one here, this Norman khan is much more difficult, the other one was pressing to come out, like the first Norman khan I could SMELL it before I even released it into the toilet, I was farting verywhere

(five minutes later)

looks like this second log isnt going to be deposited in the toilet

calling it quits

>SeΔan

Fuck off, sedan.

I'm doing c6w and for bench 3x int high. Which days should I do these bench workouts?

Anyone know any good overhead pressing assistance work that can be done with high volume?

you can do whatever the fuck you feel like. Do you also want us to tell you when you should shit or eat?

overheadpress should be the assistance

ohp... but done with high volume

if ur powerlifting ohp should never be done heavy

>the retards that so seated rows by leaning back and are then happy they move the stack
kek

high incline press is what strongman do to build their ohp

>ur powerlifting ohp should never be done heavy
Why not?

risk of injury and not specific enough to the bench

Bow down proles

Im officially an engineer technician now

>risk of injury
Incorporating overhead pressing is healthier for the shoulder girdle than bench alone.

>and not specific enough to the bench
Muh specific. Strong is strong. 5 bench sessions per week perfecting your arch for a 2-plate bench isn't impressing anyone.

thanks jim

Made my school's PL team lads :)

>PL team
But it's not a team sport. That's stupid. Nobody but yourself is going to help you lift the weight.

you could say the same for any martial art yet you have training partners even tho nobody helps you in a scheduled fight

Not true, spotters help a lot! I actually manage to do all my bench PRs only with a good spotter who grips the bar (he applies no pull, so it's the same).

Except that your partners imitate your rival. Do your partners imitate the barbell faggot?

Get a rack.

Collegiate Nats mine dude :)

>he doesnt lift his training partners for practice
t. sub 400 wilks

Leaning back increases the range of motion you mong.
Unless you mean they row it like a rowing machine.

>But it's not a team sport.

Neither are a lot of the Olympic events, but we still judge it overall by which country (read: team) wins the most medals.

So, you have 1 lifter for each weight category in your team?

not to be rude but youre still sub 400wilks

do they have low standard or is the collegiate level that low

>rows
>did you mean they row it?

lol
If you row pulling something that is in front of you toward you, then leaning back reduces the range of motion and also creates momentum.
Unless you are leaned back the entire time, which isn't what I was talking about.

If you do a lat pull and pull something that is above your head down towards you, then leaning back does nothing to do the range of motion, but creates momentum.
Unless you are permanently leaned back, which isn't what I was talking about.

Are you doing collegiate nats? I'm on the fence between that a couple other meets

lol so you're that guy me and the other respectable gym goers laugh at because you have ego issues and insist on swinging back abd forth to row too much weight. I bet you do this on lat pulls too.

If your back is not near locked abd straight, you are not isolating your back muscles. Fix this abd stop being a laughing stock.

>removing the context of what I said
Literally stopped reading there, I guarantee if you're this retarded then you've not written anything worth my time.

Collegiate is really that low. You can qualify for nats with like 450 @93

actually using some hip extension on rows carries better over to the deadlift

Just did my first stronglifts workout.
Feeling good.
I've been working out for about 3 months, but I rarely feel like I've worked this hard

t. Can't row the whole stack
>b-b-but you must lift the weight under my arbitrary parameters and in my personal made up way or it doesn't count
Just pathetic