Plg - powerlifting general

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>alpha in the gym
>still too scare to make small talk with gym receptionist or even ask somebody for a spot you've seen around as a regular for damn near 5 years
>realize Im not alpha in the gym

>you're just fat
Extended quote:

>i had upper chest striations, fully defined serratus
>still had a layer of fat on my lower stomach

Good, I'm fat. But how do I get reverse fat?

I want to be fat except for stomach.

Who cares about being "alpha" when you are strong? Why would anyone want to be a douchebag?

What is the distance difference between conventional and sumo?

I've heard that belly fat is the most stubborn one and you have to do meme shit to get rid of it because the fat cells there have different receptors or someshit. I vaguely recall that you can even preferentially burn it, but I don't remember how, I think it involved fasted workouts.

quora.com/Why-is-belly-fat-so-hard-to-lose-in-adults/answer/Steve-Kirsch?share=71a6e5cc&srid=2687
Oh look I found something

Again, isn't that tendency determined by estrogen, HGH and cortisol? Can we manipulate this tendency by increasing estrogen and HGH and decreasing cortisol?

Everyone seems to be missing the hormonal connection. It seems to me that trying to lose belly fat with high cortisol is like trying to build muscles with low testosterone: wasted effort.

I dunno but I doubt it's the main factor. Hormones are complicated.

>weak off floor
deficit as main lift?

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Burley Hawk has the best memes

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Westside works for raw lifters!!11!!!

>weak off floor
>deficit as main lift?
The simpler solution would be to lower your working max 10 to 15% and make sure your form is correct.

If you are deadlifting less than 500 lb, there's a greater likelihood that you were weak off the floor because you are weak, not because you have a weak point.

Is deficit as main lift stupid? Wouldn't it just be like doing CGBP instead of wide grip bench?

weak off floor can be due suboptimal positioning or even grip
But at the same time its biomechanically the hardest part

You can only skew this by rounding the spine

Should I get a viking tattoo or a spartan tattoo???

Not training the actual main lift is stupid yes

spartan

Funnily enough there's a lot of Russian lifters (and other lifters who used smaller plates) who are inadvertently great off the floor because the old school Ivanko plates were 43cm in diameter instead of 45 so it was almost a permanent 1 inch deficit deadlift for them

Unless you're way way out from comp replacing your main lift with a variation is a bad idea. Just run it as your main assistance movement for deadlift. And if you're not at a point where you need a second deadlift session per week, you're not at a point where you need to be thinking about assistance work.

In order, you need to look at;
>technique
>programming
>nutrition and sleep (i.e recovery)
>exercise selection

Slavic warrior tattoo...
Who am I kidding only I have shtitier tattoo like that.
Spartan is the right answer tho, They lived according to rules and honor and were about self-improvement alot. Vikings are glorified bunch of barbarians who rapes and pillaged everything in sight. Dont get sold on the "muh vikangz" meme.

To the anons that encouraged me to do hook grip with reps yesterday instead of straps/mixed grip, thank you.

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>bad idea

In most cases yeah, but when you have well established indicator lifts that you know for certain give you x amount of carry over it becomes an effective way of managing fatigue close to comp, allowing less weight on bar for the same outcome

>Sumo is secondary
Would it be beneficial to do deficit sumo, to make the bar travel the same distance as on a conventional deadlift?

did you think this through

>Is deficit as main lift stupid?
Not if you are using it as a lighter off-season variation.

Imo deficit sumo can change the movement way too much, especially if you're concerned about ROM and making them match and then create too much of a deficit

I've got a serious caffeine dependency
I tried lifting without caffeine for the first time in weeks
>muscles got sore and tight instantly
>lost mobility
>strength dropped over 20%
>strained my delt and abs
>had no energy at all

The difference a cup of coffee makes is insane, I never have any of these problems usually.

Fuggggggg

the amount of caffeine in a cup is very little

Google nocebo

I'm more inclined to use that methodology away from comp to avoid chronic injury but still know strength is increasing rather than as fatigue management close to comp.

Probably not. I'm just as strong in conventional and sumo, so I haven't picked one to focus on.

99% in your head.

I literally just failed every working set and strained two muscles. I usually consume 150-200mg caffeine before lifting, which is a significant amount.

I dont get why being contrariant is such a hot meme in plg

>Deficit sumo.
Goodbye technique hello adductor strain. Bad idea for most.

Just train comp variations of both until you pick one. Then look at strategic exercise selection for that technique after addressing everything I mentioned here

Don't worry those guys are retarded, caffeine addiction is a real thing and it might not be dangerous, but you will feel and train like shit if you drop caffeine. Despite that I can promise you will feel much better after a few week is you drop it cold turkey.

no I have a trip and ur wrong and no don't expect me to explain why I have a trip

It's not a hot meme. 200mg is negligible physiologically. Even 400mg+ is only going to lower your perception of effort .
It certainly won't affect muscle tightness or mobility.

I'm sensitive to caffeine - if I have it after 5pm I'll struggle to fall asleep. I have a coffee in a morning and 2-300mg before training. Sometimes I train late so I don't take it. It barely has an impact.

No one is going to get physical withdrawal symptoms from dropping one cup of coffee.

I have never experienced this.

"Typically, 200mg of caffeine is used for fat-burning supplementation, while acute strength increases occur at higher doses, 500mg and above. Researchers tend to use a dosage range of 4-6mg/kg bodyweight."
examine.com/supplements/caffeine/

Experienced what.

Caffeine is literally a PED. 80-100mg is enough for a noticeable effect if you only use it once a day.

>I usually consume 150-200mg caffeine before lifting,
First it was a cup of coffee now its 150-200mg of caffeine

lmaoing @ ur life if you gonna lie at least do it properly mental gde

That's like a 16oz coffee

Maybe if you weigh 20kg...

Increasing sodium intake will do more than caffeine

But as you said you still take it. Why?

There he is.

wrong

a cup of coffee on average has 40mg of caffeine. If we go by a stereotypical sized coffeecup we can estimate a volume of ~100mL

16 ounce of water equals near 500mL, which would give you 200mg of caffeine. So your one cup now turned into 5 cups. Now if we look at the facts you're lying about at least something

If your caffeine is limited to one cup of coffee a day, that one cup will have a noticeable effect on arousal and alertness.

200 reps will do even more.

Yeah well your very first 'fact' is wrong and easily corrected by google so

I think the natty pole Wierzibicky still deadlifts with smaller plates

Wrong cause i literally googled it to be sure

unless you are deficient, no it won't

Google your own dick, faggot

>lower your perception of effort .
300mg is enough for me to have that effect. Fine. Lets get things clear. I'm not negating this point. What I have issue with is;
>muscles got sore and tight instantly
>lost mobility
>strength dropped over 20%
>strained my delt and abs
all being the physiological result of not taking caffeine.

biofag here

If you meet the following criteria you're at risk for being low sodium:
>exercises
>high bmi
>generally active
>eats high amounts protein
>caffeine intake
>drinks a lot of water
>lives in a warm climate
>naturally prone to sweating

If we look at the stereotypical powerlifter the're likely low in sodium and consuming more would be a gamechanger. For twinks like yourself, maybe not that huge of a deal.

Iodised salt would be ideal as athletes lose iodine through sweat, iodine regulates thyroid function

How many teaspoons of sodium do I have to consume daily?

>500g

Indeed it would

It was never just a cup of coffee you incel

lol just eat seaweed it what i do

8g per gallon of liquid

how would you suggest to experiment with adding sodium? Should I just eat a teaspoon of iodised salt before lifting ?

Good source stan approved

seaweed tastes like shit

Stan actually recommends that, wash it down with OJ or something to mask the taste

so you are pretty much balancing high salt intake with high water intake which your body regulates into levels comparable to normal salt intake with normal water intake?

lel, lets see how it goes

Fuck seaweed haters I love laminaria in my pea porridge or omelettes

youre clueless. Listen

8grams per gallon gives you about 0.2% of sodium, while ignoring the sodium that is already there. Isotonic sodium concentration is at 0.9%. [1]

If we go by the world health organisations guidelines and we assume a person here drinks a gallon of water a day, we can assume that that person would get 20 mg of salt per liter times 4 equals 80mg of sodium per gallon[2]. This is very little, and at the same time if we assume a person here consumes about 4 to 6 grams of sodium through food, which is average, while taking account of the other risk factors this person will be low in sodium without the extra salt

[1] physiology.org/doi/full/10.1152/advan.00083.2016
[2] who.int/water_sanitation_health/dwq/chemicals/sodium.pdf

>1 gallon
>high water intake

Are you a retard? Thats the minimum anyone should be drinking

HOW MANY TABLESPOONS OF TABLE SALT DO I HVE TO EAT DIALY OU NERDS?!?!!!!!!!

traditionaloven.com/culinary-arts/cooking/table-salt/convert-table-spoon-tbsp-to-gram-g.html

1 table spoon equals 17 grams

So about 7-8g of sodium? So a tablespoon of salt per gallon?

i just said a tablespoon is 17grams you mong

SODIUM != SALT!!!!!!!!!!!!!!!!!

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and 17 grams of salt has about 7 grams of sodium

you are assuming too much, people here already eat a lot of salted meats and reach above average sodium intake per day and do not need to adding grams of salt to their water

I'm just saying if you don't suffer from cramps (the most common sign of sodium deficiency) don't increase your salt intake two folds based on some anectodal bs from a powerlifter who will likely die of complications from high blood pressure in 20 years

What are some good powerlifting programs when texas method stops working?

garagebro did not mean 8 grams of sodium literally you autist, he meant salt as in sodiumchloride

Go away and kys yourself you mexican retard

HLM if you're into the whole bill starr thing

Fight me irl

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Stan's already 50 though kek

lol yeah right bunch of little boy lovers
I bet everything you know about Sparta came from 300

not really

Living to 70 is a short life these days.

>some good powerlifting programs when texas method stops working?

5/3/1 (Beyond or Forever has many options)

The Cube

Sheiko (meet prep only)

Nuckols 28 Free

TSA 9 week

5th Set

Pick one that you believe in, and know how to tweak it to your needs.

ACKCHUALLY

Tfw no Cavi-Chan gf

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You forgot >emerging strategies by madman Mike T.