/plg/ - powerlifting general

are you warming up with the empty bar? I do 8-10 minutes of just the bar before I even put on a 1pl8.

also just squatting more will probably make the pain go away

stop doing 5/3/1

Currently squatting 3x a week with a 5RM of 190kg, I do twenty minutes of warming up and stretch the night before each session

Stretch and foam roll. Taking some time off heavy squats might be needed. I did all this and it worked and about a week but you gotta do it every day

mine was only during the end of the LP.
once i transitioned to intermediate programming (thus average lower intensity over the week) it went away over a couple of months period.

>time off
>lower intensity

Darn, I didn't want to hear these

Thanks anyway dudes, I'll go deload

so i should quit squatting and stick to deadlifts, thanks for the advice

I did and I've never been happier

I didn't take time off I just did high bar and after 1-2 weeks went back to low bar and no problems for last 3 months now, obviously if you are doing high bar then just take time off.

l e a r n
t o
s t r e t c h

You'll need to add a kettlebell if you REALLY want to be training functionally.

Anyone else here a heartless internet troll?

me

youre also probably a virgin that masturbates to kingdom hearts and shit porn

did you say functional training?
youtube.com/watch?v=VziDDDKKnm8

Literally a textbook projection.

Not next level enough youtube.com/watch?v=Gg_Eu8VONq8

You're almost there youtube.com/watch?v=wR9txfFgjYI

>dont get better at your weaknesses instead be a good gde and cope
great advice my man

youtube.com/watch?v=Y3KtElTUObc
Can someone watch this and give me the tl;dw/actual text, Feigenbaum is so autistic I can't watch.

tldr: you can gain strength and lose fat if you are morbidly obese and/or a beginner, else not

Oh, cool, thanks.

Strongly considering just doing power cleans at like 50-70% for 10 minutes on off days instead of cardio.

try eating less

if you're on caloric deficit, he says you can lose fat and gain muscle ONLY if you are beginner or obese.

however, if you are on maintenance, you can lose fat and gain strength although slowly. thats what jordan and austin are doing.

also they said that if you're on a caloric surplus, it is inevitable that you'll gain a % fat along muscle, regardless of how clean the bulk is.

This is a meme fatties made up to avoid cutting.

I don't want to lose weight right now. I want to have healthy arteries and shit.

Oh neat.

Try wider stance, really pushing those knees out.

Leaning a little bit forward might help (think belly between your knees). You might be going too deep on your squat? Also, put some light weight on the bar and try doing some pause squats and really try to feel that "stretch" in your hips.

That's what worked out for me, but be careful because this might not work for you or might even make things worse. I'm dyel faggot that can't even squat 3pl8, but as I said, the things I've mentioned above helped with my hip pain while squatting.

>>however, if you are on maintenance, you can lose fat and gain strength although slowly. thats what jordan and austin are doing.
seems that many watchers confused strength for muscle.

so yeah, on maintenance, you can lose fat AND
you can gain strength,
but you won't gain new muscle.

i answered in the previous thread too.
learn to shove those knees out.

also, if you're using too high intensity, consider a program that has more volume and lower intensity. or you can also try squatting 2x / week only.

with the above, the hip flexor inflammation will take about 2 months to go away (the younger you are the faster). if you stop squatting completely it can be faster. for me, it never came back afterwards

>but you won’t gain any new muscle

Have anything to support that claim?
It seems pretty reasonable that recomp is possible (albeit slow) for a non beginner

>muh recomp
this is plg

recomp doesnt work for gaining muscle but it can work for gaining strength. How do you gain muscles without eating more lmao eat more you tiwnk

i dont, but people have asked them several times on IG and on the BBM forums.
Jordan/Austin say that recomp is a loss of fat thus showing the muscles lying beneath but it doesnt mean that new muscle tissue is added.
besides, they say that increase of strength at maintenance is only a result of your (same) muscle becoming more efficient rather than the increase of new muscle mass.

tl;dr what this user says: the only thing i need to add is that by eating more (caloric surplus) you will without fail add also a % of fat besides lean muscle. it's inevitable

Recomp is 100% possible

But to have any chance of it going well and happening in any sort of decent time frame, you will need gear for both the thermogenic and muscle sparing effects

Certain they meant for natties.

Lmaoing @ idiots still thinking strength is related to muscle size, strength is a function of neurological efficiency/tendon and ligament strength (muscle is not going to contract at 100% power when the neuro feedback says the tendon/ligament will be damaged from contraction). If you're not doing kettlebell training to strengthen ligaments and tendons along with powerlifting-specific neuro training you're a retard.

any tips or cues for coming out of the hole in a lowbar squat

out of the hole i cant move the bar fast it goes up slow even with warmup weights. But i have no trouble moving it up it just goes slow

if you have bigger muscles the body can make more crossbridges to contract harder

this is why the strongest dudes are also big

That's literally the sticking point of 99% of raw low bar lifters.
Do paused squats I suppose.

Thx lads. Another question. (Pls no bully) but how much protein do you guys reckon is proper for someone who power lifts and wants to maintain weight? I’m currently 264lbs and according to this article I should get 264-396g which seems ridiculously high.

jtsstrength.com/articles/2013/08/30/optimal-nutrition-for-strength-performance/

ass up

HIP DRAVHE

Sticking point for most squatters is when the shin and thigh are at 90°. When the force is coming off the hamstrings and on to the quads.

Maybe I'm not getting something but for me the lowbar sticking point was always just above parallel:
>go down
>hit parallel
>ass shoots up/hip drahve out of the hole
>goodmorning to the original hip angle (possibility of failure)
>squat up

Something like this, I dunno.

Prolly 120-160g or so. How lean are you?

I'd also eat less fat and more carbs, from what I remember carbs are a better fuel, and are converted to body fat much less efficiently than dietary fat is converted to body fat.

>Maybe I'm not getting something but for me the lowbar sticking point was always just above parallel
which is literally what said

1260g a week is usually all you need.
split over 7d that puts on about 180g daily.

>how lean are you?

Not very much, desu. 19%last caliper check but I’m 8lbs heavier now.

Austin Baraki's valsalva face is freakin scary

literally the answer to all your questions is here: barbellmedicine.com/7-rules-to-optimize-protein-intake/

his eyeballs are gonna plop out of his head one of these days

i used to do highbar but the sticking point with highbar is much higher and im explosive out of the hole

maybe you guys are right but im really slow at parallel and can only move fast when im at the highbar sticking point. My point is im way more explosive with highbar for some reason

I switched to highbar yesterday for fear of backsnap, I find that I can't hip drive out of the hole on highbar like on lowbar.
If you're not aware of what hip drive is Rip talks about it extensively, or it might come with time. OR it could be because your hamstrings are weak, did you deadlift/powerclean before shifting to lowbar?

yeah but that was never an issue i always could deadlift way more than i could squat but i think i would attribute that to my highbar form being supoptimal

i did 160kg lowbar for 5 yesterday, last week i did 150 and the week before that 140. I was stuck with highbar at 130kg for 5 for like 6 months. Meanwhile i was pulling 200-220kg for reps in that time but i never tried to push the pulls

I think hipdrive is driving with the lowerback, or at least imagining it, instead of shooting up the hips and turning it into a goodmorning. correct?

i generally get 260-320, not putting a concious effort into getting protein, just keeping fat down keeps carbs and protein high

plus Protein takes the most energy to digest, 20-30% of total calories in protein eaten go to digesting it, so keeps the metabolism raised

im around 255-260

box squats, pause on the box

maybe your posterior chains are just weak as fuck

Incorrect
youtube.com/watch?v=dYsktA7iFwY

>hip drive
>lower back

>hip
>back

what?

Rip's seminars have the hottest girls.

but rip is pressing on his low back?

wew mama

she lost quite a lot of weight ever since

i dont like that forehead and her arms looking bigger than her legs

you're not going to get injured (if that's what you mean by "backsnap") doing lowbar. learn to brace better

how do you maintain brace on lowbar

if i do 5 reps i can brace good for the first 2 then it goes to shit

Not backsnap as in backsnap, backsnap as in kneesnap. Can only keep my knees out in a narrow stance for some reason.

get your chest up

what the hell do you mean "how do you brace on lowbar?" Just like you would on any other lift. you must not be very good at bracing or the valsalva maneuver if you think your failure to brace is because the bar is lower on your back

>i can brace good for the first 2 then it goes to shit
Do more direct ab work. Strengthen your shoulder girdle and back. Improve your conditioning.

thanks jim

your knees aren't going to "snap" either. I have never heard of a case in which that had ever happened to someone squatting lowbar. Jesus dude, just research how to correctly lowbar squat

Pretend your body ends at your hips. You don't have a torso, just hips. Concentrate on having your hips go up, squat your hips up, not your torso, don't think about the torso.

The torso will fall in the correct position as long as you think about squatting up your hips only, and keeping the bar over midfoot.

What does /plg/ use for their deadlift? Ideally I'd train it once a week, was wondering what the internet uses

fuckload of weighted hypers

no spinal loading its almost free volume

My knees keep caving in on lowbar. I cannot drive them out, "spreading the floor" helps only on the first two reps of the set, even after I deloaded 20kg. Granted the knees don't hurt or anything, but better safe than sorry.

deadlift variation on monday, deadlift accessory on wednesday, competition deadlift on friday

then I don't know what to tell you. you just have to practice. it's also ok to narrow your stance

RDLs
Snatch grip RDLs
BB rows
Weighted reverse hyperextensions

>deadlift
Day 1
5/3/1 sets and reps.
Last set rep PR or Joker sets.
Then first set last for sets of 3-5.
Good mornings. Shrugs. Ab rollouts.

Day 2
SLDLs, defecits, or snatch grip for high reps.

never go above 2 reps then

Combination of shitty anatomy. Flat feet, knee pronation, lordosis. Highbar makes it work for some reason. Probably because I can do that maintaining lordosis vs neutral back on lowbar. If I lordosis on lowbar I tend to buttwink a lot and even though my back never hurt from it it's still kinda spooky.

retarded advice. Either practice the knees out cue or change the position to something more viable

So you never directly train it, just do variations? I more meant routine wise, guess I wasn't clear enough

Thanks, fits with my 1x week goal

well if lowbar doesn't mesh well with your style or anthopometry then don't do lowbar, no one is forcing you

rack pull or paused deadlift on monday for 2-3 sets of 7 with 2 work up sets
pendlay row wednesday 3 sets of 8
deadlift w/ belt friday 5x5 with 2 work up sets

im currently only doing nuckols 1x dl int on wednesday

B O X S Q U A T S

isnt that meant for equipped

What a clueless retard. This is embarrassingly horse shit advice.

explain

experts would agree that if you can maintain for for x reps to only do x reps per set

Nope, not even close

Shit volume

you can do more sets

What the fuck