/plg/

Welcome to /plg/ - powerlifting general!

This thread is intended for becoming a better athlete on the platform, but we also discuss other forms of strength training. Post about meet prep, PRs, training, etc.

>lolfed edition

Other urls found in this thread:

youtube.com/watch?v=gMFLF6nD6_Q
jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner
outalpha.com/the-out-alpha-novice-program/
twitter.com/SFWRedditImages

Wtf this is trash

>tfw it's leg press day

>WAWTT
>WAWET
>WAWLTT
>WAWFT

Wow that's one happy dog, why do you think he's so happy?

good morning, my friends

>>WAWTT
probably some squat and bench. took too much time off, so I guess some volume stuff probably
>>WAWET
a lot of ground beef
>>WAWLTT
Monday Morning Podcast, Revolutions Podcast
>>WAWFT
shit just like every other day

Monday is always 13.75 degree incline bench chest fly day you heretic.

1k cal dinner user here.

Forgot to take out my bean chicken stew from the freezer so.I have to actually cook it as well. Reee. Going to be fucking exhausted after swimming tonight on top of that.

5 scoops.here i Come

>WAWTT
Slayer, woodcutting and crafting
>WAWET
Monkfish
>WAWLTT
Sea shanty 2
>WAWFT
Good

>WAWTT
Chest, shoulders, triceps
3x5 ohp @ 70kg
5x10 bench @ 80kg
3x5 Pendlay rows @ 100kg
3x10 DB OTE @ 25kg
3x10 Lateral Raise @ 8kg
3x10 cable facepulls @ 12pl8s

Don't really listen to music anymore, might lift to classical music lol.

Volume push day.
Gonna make pizza for me and my gf and my bros
Oooh I fall apart
Pretty good, not too much on my plate right now

Two PB&J's and a couple glasses of milk. Boom.

>WAWTT

Deadlift (beltless)
5@375
3@425
1+AMRAP @475 (did 5, with 3 in the tank)
3x5@375

Front Squat
5@205
5@245
5@275

Hanging leg raises, shrugs.

Bench tomorrow.

+450 wilks

>WAWTT
my brain. have an assignment due tomorrow

They still not recognizing powerlifting as sprinting sport and have macros on training day other than 20-25% protein, 15-20% fats and 65-55% carbs. Heh probably you like Mark Bell war on carbs too

who are you quoting?

hes polish. hes retarded

>WAWTT
Got up to 205kg high bar and did 185kg for 3x2
Going to work up to 130kg and see how it goes.
Lat Pulldowns and Hyperextensions 3x12 after that.

130kg on bench kek

Any recommendations on belts?
I'm in the UK and currently looking at Pioneer belts, they seem solid while being relatively cheap.

>WAWTT
Squat 5x5 275lbs
Bench 5x5 175lbs
Deadlift 3x5 250lbs
Chin-Ups
Maybe Farmer's Walks if I can do em

>WAWET
Chicken and rice

>WAWLTT
Joe Rogan atm, rock/rap at gym later

>WAWFT
hyped to go lift

pls be in kgs

Is glutes the most important muscle for pause squat?

youtube.com/watch?v=gMFLF6nD6_Q

i wish i could pull off having a moustache and a mullet without looking like a retard

If you care about ipf approval with a solid belt: titan, inzer, wahlanders, SBD

if you don't care about ipf approval: pioneer

Cheers lad

Hi,

Any recommendations for me? I started lifting like 6-7 months back. I had a lower back hernia before this so going slow.

My stats for 5 reps are:
Squat: 110 kg
Deadlift 150 kg
Bench: 75 kg
OHP: 52.5kg

Any recommendations on what I should be doing? Running SS currently. BW 96 kg, 6'2".

Pls no bully

Keep going with SS until you stall, eat more, make sure you don't prioritize progress over good form

Be careful with the squats and deads, you can push intensity but you need to make sure your spine/trunk stays rigid always. Do some front squatting, do McGill stuff in the mornings.

Ur bench sucks ass.

I know. My upper body strength is bad. Any tips for improvement? I have stalled repeatedly and had to reset.

Form is good. I do front squats on deadlift days, olympic weightlifting style. I can do 95kgx3 so I feel my main squat can improve further with a little bit more squatting.

im essentially doing stronglifts but switched to 3x3. im still making progress but wtf do i switch to when i stop making progress?

is it pointless to try to use SS for squat i mean i squat 170kg for 1@8 and i lp'd on deadlift till 215kg and bench till 130kg

my squat is shit because i never knew how to squat i just bounced and muscled the weight up

why would you use SS when you already squat 170kg for 1 @ 8

you're well past linear progression

>Upper body strength
>Stalled repeatedly
Switch to something else for upper with some accessories. I liked 3x beg from 28 free when I ran it. Alternate horizontal and vertical pulls, and do horizontal and vertical presses for accessories, along with some other fluff if you see fit. Something like 3x10 -> 5x10, add weight, reset, or in that vein.

Something with less intensity and more volume to build muscle and hammer good movement patterns. Look into some of the full body 5/3/1 templates maybe. This goes for too

>Any tips for improvement? I have stalled repeatedly and had to reset.
Add dips or dumbbell pressing for 30-50 reps after your main pressing.

becuz i need fast progression

i mean i can prob bench 140kg now if i tried and im dying for a +200kg squat because been stalling on squats for so long i need a psychological boost

I bench 3x a week on nSuns. Also 6'2" and 6 months lifting, but 85kg bw. My 5 rep is 92.5kg, deadlift sucks though.

Just get more volume in, also you probably need some tricep work.

No respons? I guess you are all glutelets

trying to LP when you're past that point will not result in ebin fast progression, you'll just hit a brick wall and not make any gains

its impossible to be a glutelet if youre doing PL

thanks bro

>WAWTT
Light Wide Grip Deads for sets of 10
Heavy Rows
Rear Delts

>WAWET
Buns with black sausage and cheese. Some chicken later.

>WAWLTT
Rando Spotify playlist.

>WAWFT
Still kinda fucked from Saturday.

>nSuns.
>full body 5/3/1 templates
jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

I squat that for reps and still adding weight to bar

Haha, ok raffy

Post glutes for proof

>tfw quads are bigger than my glutes proportionally
>squat is still way worse than deads
kill me

if you left a bar loaded in the squat rack for a month would it be damaged?

...

the logic here is that my fixed squat form would allow my body to LP further

Newbie been slowly working my way up to my max deadlift over the past month or two so as not to hurt myself.
Today I hit double digits, 100kg.
After 4 reps I felt like I was going to die.
Holy shit, now I know why they say to only do one set

You're chasing a pipe dream lad. Most people don't reach a 3pl8 squat on an lp unless they're absolute freaks destined for greatness, going back when you've been through the neurological and muscular conditioning to hit over 4pl8 will do nothing for you.

1 top set of deadlifts is fine if you are a beginner, because your squat will be going up quick.

But deadlifts don't have to be something that kills you in a single set. Take 70% of your best and do some damn volume work so you learn the form better and stop being afraid of the bar.

And then you realize that we all do 8 sets at 200kgs+ lmao

thanks for the input bro i guess youre right

im just saying if i have the genetics to reach a 215kg deadlift for reps and a 130kg bench for an easy single with just LP i should have the genetics to lp to a 200kg squat

Holy fuck bench feels like shit after a squat pr, it feels like my armpits are going to explode

Don't tear your pecs boy

Maybe you just have shit proportions for squat

kek i love reading yakobs polish tier rants about nothing

>After 4 reps I felt like I was going to die.

That's probably because you're a beginner and very unconditioned. My training partners who all pull from 220-300kg do volume for deadlift. 3-5+ sets per session (whether that's comp deadlift or variations), some twice a week.

How do you guys bench wide without wrist pain?

mah bro i fell for the torso must be vertical on squat meme

was either squatting on my toes or on my heels its insanely harder that way

Well what he's arguing for isn't wrong (more carbs up to a point increase performance). The only issue is that I don't think anyone is arguing otherwise so I am not quite sure why he felt the need to post that.

i guarantee he was argueing with some IRL but couldnt convince the other person so he posted it hete to make himself feel
Better

I dont.

Thanks brehs. Gonna try these

Does snatch grip deadlift have carry over?

supposedly if your upperback is a weakness on dl

>Does snatch grip deadlift have carry over?
It's basically a deficit pull with upper back benefits.

plz kys

is TM a good program if i wanna increase squats as an intermediate? plan on doing a 3-day split and looking for to increase my squat. will do nuckols for bench and dl.

Yes

If you're unsure about TM have a look at Cowboy Method. Similar but a bit more interesting.

thanks

Projection

outalpha.com/the-out-alpha-novice-program/

Sub variations of lifts for conventional lifts.
3x5 or 5x5? 40% less volume is quite a lot, no?

stop doing meme routines from autistic incels on youtube

>outalpha.com
does anyone take him seriously?

even then, why isn't more volume always a standard for base building?

Because you need to learn to use your body, not actually build muscle

he seems to really popular at Veeky Forums

Veeky Forums are incels

...

who dont know anything about programming

never denied that

What will I lose out on if I pick 3 over 5 sets?
Considering it because it seems mentally easier and takes less time.

nothing. its a linear progression for novices. looking at weights is nough to cause adaptation for dyels

if you dont even know this shit why are you in a general for powerlifting?

>mentally easier
just get a new hobby, lifting isn't for you

because I do know it and was attempting to troll and see who actually gives advice here, also both are you are wrong

why would you ever recommend 3x5 over 5x5, that's total dogshit for a beginner b-b-but mark said s-so!

also lifting is easy as fuck mentally, you don't have to be tough

>I do know
lol okay kiddo

Jap/bulldog grip, or wrist wraps

>also lifting is easy as fuck mentally, you don't have to be tough
okay

That's possibly the worst snatch set up I've ever seen.

Samefagging

>mfw there's a grandma hitting the dumbbells really hard in a cardigan

Keep up the good work, grandma.

>WAWTT

Concentration curls, pinwheel curls, leg press, hamstring curls.

>WAWET

Dunno yet.

>WAWLTT

Bullet for my Valentine. Only The Poison, though. I can't get comfortable with the auto tune in newer albums.

>WAWFT

Pretty good. I got some cowboy boots, and they're great.

every normie I know deadlifts like that lmoa

>Bench, Incline DBBP, DB flies, chinups, rows, LTEs, hammer curls, and abs
>Finishing up twelve weeks of cutting so chicken breast, oats, a kilo of potatoes cut into wedges, some walnuts and a fuck load of various vegetables over the course of the day
>the newest meat eater podcast
>good, down a bit over 10kg from my starting weight and I have pretty defined abs at this point. Just two more weeks to go.

Tbh I ran a very similar setup to his program over the summer but as a push pull split, just a big focus on heavy barbell pulls and (mostly overhead) presses with a lot of volume/rep work for back, shoulders, and posterior chain. I got bigger and my joints felt good.

>WAWTT
Comp squat x1 @8, x8 @9, plus 2 down sets
Comp bench x1 @8, x7 @9 plus 2 down sets
Push press x9 @6, x9 @7, x9 @8 repeat 3 times
15 minutes of 1-2 single joint accessories of choice, probably gonna do reverse flys and GHRs