/PLG/ - Powerlifting General

>gym waifu gave me a not one but two(2) handed highfive

Attached: 8F3DA068-1E8E-47FA-8E05-F11256E0881A.jpg (1000x800, 70K)

I do, and it has nothing to do with the whole 1kg of your head resting on the bench like a paperweight, you're allowed to shove it into the bench as hard as you can, or push it up to the point it's almost not touching it.

>gym waifu turned out to be a nagging bitch IRL

Attached: Sad_Wojack_02.png (1000x1000, 208K)

If you aren't already shoving whatever part of your head/neck/shoulders touch the bench into bench as hard as you can, you're doing it wrong.

And?

Balloon knot, oooorrrrr u gay?

Attached: Gb3Hs9zv7p-7a640e16dbb93c6bbb143633c8471759.jpg (300x250, 12K)

Best non injury inducing squat programming you've ever run: go

It will also ensure you aren't an injurylet.

Attached: 749c6356c33bed8e3f65d3586ef7329b--fitness-motivation-i-am.jpg (544x546, 62K)

S..so 5/3/1?

>Best non injury inducing squat programming you've ever run: go
531

531 is actually a great answer for a program that won't cause squat related injuries. it has shit volume and shit intensity, so the risk of getting injured while making no progress whatsoever is indeed very low.

Ok eternalmediate

t. manlet with shit lifts who also looks like shit

>it has shit volume
At this point that's literally "not an argument." There are just so many goddam variants published with everything from 0 volume to 1,000,000 volume points. Intensity you could argue but joker sets are condoned as well, though usually unnecessary.

I wouldn't recommend BBB for a peak but you really can't make any good arguments that it's a bad basis for a program. Shit, if you want to BFS meme, you can even set it up like BFS. Is it at least partially a ripoff of other programs? Yeah. Who fucking cares?

theres so many hot chicks at my PL gym with posterior chains. jesus! too bad they're all into chicks

20 rep squatting every other day.

I'm also getting muscle soreness along hip flexors and lower stomach hope i dont develop child bearing hips fml.

Any other aussie anons? I'm in qld. What gym do you all go to?

Oh good this thread. I'm looking for a 2 day a week squat program. What are your guys favorites?

percentage for paused bench press ?

when the succ lets you down

Attached: luke dc disappointment.webm (1280x720, 2.95M)

100%, just go wider

Attached: Jesus.webm (426x426, 2.15M)

wayyyyy too much preworkout was consumed to make webm

>At this point that's literally "not an argument."

nope, it's a great argument because it's factually true. go shill for 531 somewhere else and take your dog shit lifts with you ya weak little faggot.

>lifting in a nazi fed

1 @ 8, 5x5 @ 70-80% of that done twice a week, with competition squatting and 1-3 variants

I'm making good progress with most of my muscle groups, but I'm having trouble with my chest. My bench hasn't improved in what feels like forever, and it's pretty bad. Max is 170 but I rarely have a spotter.

I changed to using dumbbells but it's too early to tell if it'll help. Any suggestions?

Bw? What does your program look like?

Im in qld as well. At the moment I lift at a gym in a small town near toowoomba, but im getting a home gym set up really soon. Assembling power rack today, just got to wait for the bar, bench and plates to arrive which is taking forever

>My bench hasn't improved in what feels like forever

m o r e v o l u m e

If im doing SS and want to add dips do i add them on bench day or ohp day?

both
do lots of dips
they're good for you

The percentages of the mainlift makes no sense. Just do a warmup, start at the top set and do some back off sets accordingly.

Based

who wants trappy to come back to plg

form check

Forget the names, your bois getting stronger.
youtube.com/watch?v=dMdn0uFUaew
275 clean and jerk - miss

youtube.com/watch?v=sEyqrwP1Yo4
195 snatch

youtube.com/watch?v=jmN9q1Ok-7Y
235 clean and jerk

this is POWERLIFTING, not bounce-it-like-a-bitch lifting. fuck off you faggot.

how long would it take me to get to 400 bench 500 squat 600deadlift

currently at 320 bench 400 squat 540 deadlift

youre actually at the natty limit and cant get any stronger

no steroids + non-GDE = less than 2 years
steroids + non-GDE = less than 1 year

steroids + GDE = maybe 3 years
no steroids + GDE = never

must be why im consistently putting 30lbs on my total every month

>x int med w3d1

What did the user mean by this yesterday? It's easy as fuck, I mean it's bench, literally can't be hard

It's pretty hard to do those sets of 8 after the heavier top sets

They are light as fuck and just take 5 minutes pauses?
I mean if you rush it and do only 2 minutes pauses then yeah, that could fuck you up.
But after 5 minutes you have like 95% of your strength back and that can be repeated for like 15 sets before it starts dropping off

What in the name of crossfit is happening here?

Westside vs The world is still not up for torrents reeeeeeeeeeeeeee

Attached: 12 - 34WvSgf.png (600x503, 152K)

>Westside

pure meme shit peddled by admitted roid abusing shit bags

Still seems like a fun movie to see m8

What the Fuck, where can I get some protein on my lunch break? Everything is fucking carbs or fats. Plz help

Where are you?

M I L K
I
L
K

Just buy one of those protein bars. There are in every store/machine.

fat free cottage cheese
500grams, 60 g P

UK

BBBBBBBBBRRRRRRRRTRRTRRRRRRRRRSSSSSSDPPPPFTTRTR SPLAAAAT

SPLOOOOSH

PLOP

PLOP

BRPFT

PLOP

BRPFT

BRPFT PSSSBHH

Squuiiiiiiiiiiiiiioooosh PLOOOP

a lot of gas and a little bit of Norman khan disposed to start the morning right

Attached: c9a4f14.jpg (403x363, 25K)

>pure meme shit
If you don like it, don't watch it, faggot.

Too much carbs in those desu.

based norman khan poster

What the fuck is wrong with carbs? It's like you want to stay small.

>180KG conventional deadlift
>170KG low trap bar
Why am I weaker at it?

Attached: 4E3B052B-A2BD-48C2-A611-8D3CAA758AF5.jpg (4032x3024, 2.15M)

This, you really don't need more than 150g of protein. Eat some damn carbs instead.

>it's like you want to stay small

Attached: BrIxa2l.jpg (737x492, 20K)

Don't I weigh more than you right now?

103kg homie where you at

Someone at Ouplc out wilksd me and now I'm mad enough to go full 10bloat again.

Pause squat vs no pause squat on max effort?

Attached: C4069653-F556-4714-BCB4-34261E96AB95.jpg (927x703, 123K)

Fuck, I'm literally at the same right now.

Twinkshits, 120kg master race or go home

Trip on saskatoon hick

if he outwilks you now, wouldn't gaining more weight make it even worse?

Hi Dre you fat nerd

How tall are you

...

6'0

When you gain weight you get stronger and your wilks usually outpaces your weight gain.

>When you gain weight you get stronger
yeah that's true for normal people, but not for gde like you.

Is that partially because the Wilks coefficient doesn't favor lifters around 100 k g because that's where most the competition is?

Okay, for every cm that I am taller you will be granted -0.5kg allowance to not be a twinkshit.
So you have to be 115kg or twink shit

What if I'm 5'6

What's up with Turkey?

If I outbench you at 105 I'm retiring you to the twink bin

No

Actually even works for Isley tier genetic cul-de-sacs.

Attached: stoat.jpg (375x270, 29K)

you mean if you equipped outbench his raw bench lmao

Trip on seman

Then you can do the same math, but obviously have to include a 25% diminishing return to respect the base weight of skull and shit

That's okay with me because you don't

>No
I thought the Wilks coefficient favored people at the end of the bell curve since there is less competition there?

>2) The formulas used to compare relative strength in powerlifting (most notably the Wilks formula) have their own issues. The two biggest problems with the Wilks formula are that it’s not regularly updated, and it’s notably biased against middleweight lifters.

strongerbyscience.com/whos-the-most-impressive-powerlifter/

Attached: 1520888656809.jpg (1024x1000, 74K)

Anyone remember c,")?

#justoldfagthings

Faceguy was a good one. Too good for here.

I miss cyclefag. Khan. Rolan. Norse. Marcel.

Yeah

>oldfags
Faceguy was here only a few months ago and I bet he still occasionally posts

Lol cyclefag is pathetic

He got busted by the Australian popo when he was dealing steroids.

This caused him to quit powerlifting because he can't train natty. Basically hasn't lifted since. Now has become an "entrepreneur". He uses adderall daily to do his average tier job, talks about all the property he owns and how good he is with money and dates a woman nearly a decade older than him.

Basically he has no identity so he has to take everything he does to the extreme.

Khan is a sjw loser who doesn't train anymore.

Rolan is still cool. Norsie has bought a house with his gf (whomstdve he is in an opener relationship with... Don't ask) and a home gym.

Marcel is a mystery

>he isn't dating women almost a decade older than him

Attached: 1511990629282.jpg (292x321, 74K)

i went from benching 165 to 180 x3 in 3 weeks

is that good? how long before 2pl8