/PLG/ - Powerlifting General

glute volume training edition

ITT: we focus on the big 3 movements: bench press, squat and deadlift.

permitted:

>advice seeking/offering
>programming/routine discussion
>funposting
>banter
>appropriate feels

restricted:

>twinks
>soy
>that one idiot
>rudeness
>smith machines

let's start off with a classic:

>WAWTT
>WAWET
>WAWLTT
>WAWFT

Other urls found in this thread:

docs.google.com/spreadsheets/d/1eleKMNJv_CbQkw0MyzZvJo7gxOlhPjzEyKSJdc3Iigo/edit?usp=sharing
powerliftingwatch.com/records/raw/world
powerliftingwatch.com/records/raw/women-world
pastebin.com/99cMvaQh
pastebin.com/RiXEg5L1
drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing
youtu.be/XpgmQmdMfe0
youtu.be/tfYez7-h55c
youtu.be/hlBMGsRly1c
youtu.be/_5tQpNoSiKU
youtu.be/RMFHgVN_pcg
youtu.be/e-ORhEE9VVg
youtu.be/XrVZqPkgdXo
youtu.be/_V189hK85BI
youtu.be/f3EuCSe7pUA
zeemaps.com/map?group=1252009&location=United States&add=
youtu.be/flQZcosp2-k
streamable.com/l8afo
thestrengthathlete.com/freebies/
twitter.com/NSFWRedditGif

Is training 3x a week enough volume?

Going out to a club tonight wish me luck guys.

/plg/- Powerlifting general.

>tonks edition

Post PR's, routines, form checks, meet results, schmexy lifts, etc. No Dubs or gets allowed. Supermong and Sean pls go.

Remember OHP is not IPF approved, and long femurs are the underactive thyroid of lifting

>Vital Statistics Unit - /plg/ Census 2014
docs.google.com/spreadsheets/d/1eleKMNJv_CbQkw0MyzZvJo7gxOlhPjzEyKSJdc3Iigo/edit?usp=sharing

>ALL TIME RAW WORLD RECORDS (natty or not)
Men: powerliftingwatch.com/records/raw/world
Women: powerliftingwatch.com/records/raw/women-world

>The official pastebin
pastebin.com/99cMvaQh (embed)

>The new dropbox - Veeky Forums information repository
>now partially rebuilt
pastebin.com/RiXEg5L1 (embed)

>dropbox mirror
drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing

>What is depthprivilege?
youtu.be/XpgmQmdMfe0

>How to deadlift by Mark Rippetoe
youtu.be/tfYez7-h55c

>How to setup for the deadlift by JL Holdsworth
youtu.be/hlBMGsRly1c

>How to sumo deadlift by Ben Rice
youtu.be/_5tQpNoSiKU

>How to lowbar squat by Alastair MacNicol
youtu.be/RMFHgVN_pcg

>How to set WRs by C. Lutz
youtu.be/e-ORhEE9VVg

>How to build a big bench by C. Lutz
youtu.be/XrVZqPkgdXo

>How to bench press by PTW
youtu.be/_V189hK85BI

>How to OHP with Dan Green
youtu.be/f3EuCSe7pUA

>Trips PRs Pastebin
pastebin.com/2VTGQFN3 (embed)

>/plg/ atlas
zeemaps.com/map?group=1252009&location=United States&add=

This man good mornings 350 kg while you focus on form and videotape each set

>WAWTT
front squats for intensity
bench press for intensity
RDLs for volume
accessories

>WAWET
chicken and pasta

>WAWLTT
a bunch after i get good and drunk later

>WAWFT
i'm just glad it's the weekend so i can get drunk, watch DBS, watch UFC, watch porn and blast music

I'll have you know my form is terrible and I do nothing to try and fix it

6th for seans a gutter tier red hslf breed thats only attempt at lifting weights crippled him and now he hangs out here hoping oen fo you can esotericly heal him or feed him cum in the greater buffalo area.

Training every other day and alternating between two days with each movement at different intensities because it's difficult for me to use a set schedule with work so I'll "just lift lmao", I'll probably increase and wave the loading when it gets too hard or something, just wondering what I should do for volume in between whilst keeping it simple as fuck.

Eg.
Day 1 - 6x2 Squat (85-90%), then 10x1 Pause?
Day 2 - 4x6 Squat (70-80%)

and thats also why he has a hernia every year

no thats because of all the walmart fruit juice

Look into plus one rep theory

>plus one rep theory
What?

>just lift lmao

TOOT TOOT, next stop: the twin cities of shit progress and injuries

anyone seen the anime made in abyss. its pretty good

No, I'm straight. Thanks

Watching anime is for children and soyboys.

how much can he really do to address that shitty form with his leverages though

>how much can he really do to address that shitty form with his leverages though
He can do nothing to address his leverages. He can enjoy being one of the best deadlifters at his weight though. There is no professional future in this hobby, so I hope he is doing it for personal enjoyment.

he could have his knees travel over his toes a little more and maintain a slightly narrower stance

wow this was a dumb post

okay kiddo

he cant. its a natural result of trying hard

t. anime watching, underage soy boy

I was obviously being sarcastic I used nanachi pic wtf lads

discuss this with sean (also, doesnt lift weights and actually judt masturbates to cartoons like you. cant navigate around this website so he posts hete some time)

Reminder only soyboys squat significantly
more than they bench

wow another dumb Post

Define significantly more.

not an argument. you didn't even TRY to refute it, little man.

>posting nanachi
wtf r u a pedo??? please get an adult, not furry waifu thanks

If you have to ask, it applies to you.

Aren't you a benchlet? That's even below soyboy that's female tier lmaoo

>benchlet? That's even below soyboy that's female tier lmaoo
The lowest tier is cripple. It is reserved for crippled faggots that run stupid programming like ph3.

Sad, sad, sad, sad
Why must I be sad?

*gulp*

Try these the strategies in the attached infofraphic. Worked for me.

You're a virgin dino

Pretty sure even cripples and literal downies can bench youtu.be/flQZcosp2-k

Uhh, sweetie, everybody knows I'm a presslet. Your words don't hurt me.

I'm not dino. And I'm not a virgin.

soy

OK dino

>being proud of being sub downie tier.
Pathetic

>inferring that I am proud

You're dumber than your posts make you out to be.

EVERYONE SAY SOMETHING NICE ABOUT SEAN. HE'S ALONE TONIGHT, AND HE NEEDS YOUR ATTENTION.

It's okay, lad. You're the king of the benchlet club.

>>How to set WRs by C. Lutz
>t swift song

wat

>all these benchlets
Just like push the weight away lmaooo

hes alone everynight unless you count the other gay indian men waiting for a turn at tje bufflo casino glory hole.
"tip your dealer" he says, with a wink after tip. hes stupid so he thinks hes the dealrr when really all he recieves is a warm meal

I'll have you know my right pec is completely fucked and doesn't have the same shape or size as my left, in addition to me not being able to actually control it properly.

ah you can have genetic dead end discussions with sean. (another handicap that doesnt know how to lift weights)

Just like get better genes lmaooo

Is 215kg to 152.5 significant?

I am not interested in conversing with that loser. I just lift and pretend not to be a GDE.

Would if I could.

What are some exercises that help you hit new PRs?
Heard that fast push-ups til fatigue after finishing bench presses and forearms/grip exercises improve strength significantly. How true is this?

wise decision. most conversation with him stray away from powerlifting snd more towards his crippling alcoholism and Pozzing up neg holes. dont look it up but he said since he got the "bug" hed be happy to share were he not paralayzed from the wasit down after breaking his back in a sad attempt to squat 200 (lbs)***

stop doing 5/3/1

Why? What's wrong with it?

hey from now on the only images allowed in this general are of Pete , anime , and brainlets

Im going to have to ask you to remove this image

>forgetting pepe

plus one???

only for GDEs

anime is for children and homosexuals perhaps you can try and bring seans lower body back to life long enough to get his nasty fuck strain in your boy pussy. cbecause clearly yourw just larping as a power lifter to get the dominant older males in the community to violate you

I agree

>Pull my back doing squats
>Getting back into the gym
>Advice is to pretty much deload a shit ton and lift a lot (x20) with a focus on form

So, should I be deloading all my lifts, or just squat? Should I continue doing my normal lifts on squat day (OHP/Weighted Chins) or should I focus purely on squats and then go home?

if your other lifts aren't causing pain why deload them?

deload to pebble pickups

Because I guess they could be related to this. Like OHP is hard on the lower back. I guess I can do whatever with something like BP.

So, literally the bar?

it would have been easier to Post "haha okay Raffy" lmao

do seated ohp and you're all set. don't want to avoid too much after an injury

I'm saying you should start a rock collection because clearly powerlifting isn't for you, GDE.

Okay, for doing rows is there any reason not to do dumbell rows? I'm finding barbell rows difficult to retain good form with.

Dumbbell rows are fine, or even machine rows until your back is less fragile. had a back issues myself a while back, /homegym/ so no machine rows but did dumbbell rows and chest supported rows with no issues

haha okay raffy lmoa

recently to my routine i have a aded infinity rep max brain workout of beating gdes in chess who want to fuck me with me?

As garagebro said lmao i dont even do barbell rows anymore just machines and dumbbell

i cant even beat the computer on easy. ill pass

don’t take his advice, his body is such a failure that it tries to kill him each night

who sean lol? i know
everyone but me is out of shape and stupid so no surprise really

Lol page 9 powerlifting is dead

4/9 555

Hahaha i suck kill me now

Ye it's plenty. Three times a week full body is enough to take you very, very far.

>tfw going for a new 3RM on bench press

How does a person go 4/9 raw? How retarded are you? Just lower your openers

Fat boy squats

streamable.com/l8afo

Somebody explain why deadlifting on day 2 and squatting on day 1 and 3 is not good.

Depends on the volume/intensity but you're going to be limiting yourself due to the inability to fully recover in that time frame.

Now if you did heavy squat/med deadlift/light squat it would be okay.

>WAWTT
It's a rest day so I just walked around the neighborhood for a half hour
>WAWET
Over 5 total meals
24 oz of brined chicken breast
24 oz of potatoes baked into wedges with assorted spices
12 oz of pasta (before boiling)
A pan sauce probably totaling to 200 Cal
4 cups of chocolate milk
1 cup of oat flour
2 scoops of whey
1 tablespoon of olive oil
1 banana

Fucking hell is this what eating big feels like? Fucking kill me

Dirty bulk

Dead serious.

My openers were light as hell, had other problems

Like 5RMS

The thing is I feel even worse if I dirty bulk and it costs more (seriously, bulk chicken breast, pasta, rice, potatoes, etc is dirt cheap)
I just need to get used to eating this much is all

I was thinking of doing candito squats on day 1 and 3 and deadlifts on day 2.

Reason being my deadlifts session is quite poor if I do it after the Day1 squat session.

>following a program

Sorry, don't mean to be a jerk, but what are your lifts at right now?

Reason I ask is because I only started lifting again in the last 3 months and am pretty much back to/past my old strength levels after being off the better part of 2 years by just doing DUP.

It's a lot easier if you eat fuckin breakfast mate

Buddy. Pls let Bryce help you: thestrengthathlete.com/freebies/

I need new shoes for deadlifting. Do most people use Chucks or Adidas Sambas because of the flatness of the shoe? I mostly deadlift in socks or Nike Metcons right now.

Hi guys I'm a twink and thinking of benching in the smith machine for my 5/3/1/sheiko combo program, no banter please only serious replies

>that
>eating big
Woah so this is the power of bodybuilding

Do you mean as an accessory or instead of normal bench?