/plg/ - powerblogging general

Posted here a few months ago asking for form criticism. Did much of what was suggested (most notably getting proper lifting shoes), Posting more recent demonstration again for further correction.
Lowbar first.

Attached: squat.webm (590x736, 2.54M)

Attached: press.webm (590x736, 1.76M)

The bar is not your nan, you're meant to squat it, not go for a sunday stroll with it.

And you have no control of it it, you just sink down and hope for the best and the bar throws you around.

Muh diddlies are the worst by far. I'm Valsalva-ing in all 3 lifts, bracing my core, and trying to squeeze my chest up, but I still have that curvature in my back.
My wingspan is within a quarter-inch of my height, so I don't think I have really messed-up proportions, but I just have trouble nailing this.

Attached: dl.webm (592x644, 2.55M)

>have to wait another year to see Luke Richardson dominate again
fuuuuuuck
that kid is going to take the open class by storm. He's already up to last year's top 5 totals

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He's what I always thought of when I thought about the phrase "big boy".

Do not do one single rep like that ever again. This isn't a debate.
Learn to brace against the bar and use it as a counter balance to place your low back in a good position.

oh my sweet fucking jesus

stop right now before you fuck yourself up

You're not even making an effort to hip hinge down/extend your spine

don't unrack your squat in a split stance. it's a bad habit
your descent looks pretty good but you immediately lose the bar forward in the bottom. whatever tightness you have, you're not keeping it.
your shoulders are tucking back at the bottom there and you probably have the bar on the front of your hands rather than being stacked on the wrists with elbows underneath. you want to organize your forearm position in the OHP essentially the same as you would in the bench.
your deadlifts are mega wack. take off the lifting shoes for deadlifting, they aren't helping you.
you need to get your hips lower and further back than where you're putting them currently. you're essentially trying to keep them close to the bar to make breaking the bar off the floor easier and it's ruining your back position
furthermore, it doesn't look like you tighten your lats and upper back at all to prepare for the lift.
also, your shins bump the bar forward, which even further exaggerates all these problems

This looks fine, dont listen to the jelly haters

you don't control the bar when going down which leads to shitty bar bath, and then your hips rising way too fast. this is more evident during later (more tired) reps.
you also don't control the upper part, which means you kinda just bounce back up and hope for the best. obviously not the best idea, and springing your knees locked will fuck you up.
also, unrack with parallel feet, and don't walk that far back, just enough so the bar doesn't bump into the rack. same goes for The Press™.

it doesn't look like you're locking out. do it.
get into the habit of doing a small pause at the top (you don't have to time it, but there has to be a clear pause, a quarter to half a second is enough already). the last reps are good in this regard.
also your grip seems too wide, but i can't really tell too well from the side

this is an absolute shitshow, and you are absolutely going to snap your shit up sometime soon. if you hadn't posted the other two i'd have thought this was bait.
learn the 5 step deadlift set up and use it
besides that: take off your shoes, learn to get tight and stay tight, and lower the bloody weight until you can pull it without curving your back.

This is very helpful. Thanks user. This was about the ratio of last time I asked for help. One useful response out of five.

Only part I don't understand is
>your shins bump the bar forward
I thought ideally the bar would be traveling in a straight path up your shins? I used to lift further out, and now bring it up against them. Why is this bad and how do I fix it?

Attached: thumbsup.jpg (301x267, 25K)

Cool, thanks to you as well.

Related to DLs, I know the 5-step setup. I've watched Rip's and Thrall's videos plenty of times, and I thought I was using it. On the fifth rep I even stand up completely to set up all 5 again.
As I understood it
>bar over middle of foot/inch from shins
>grip slightly more than shoulder width
>move shins to bar
>drop hips until flat back
>squeeze chest up
What do I have wrong here?

Anyone know of a goooood muscle building hypertrophy-oriented powerlifting program with loads of volume in the higher rep range?

I’m a lankletfag who is trying to move up a weight class eventually and dont wanna get diabetes and fucked up heart from adding fat instead of muscle.

Attached: A63B63D8-6B6E-4F85-9325-FA13EEA6FAF5.gif (231x220, 3.15M)

going to the gym and trying hard

gee i wonder

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>luke has equalled the best raw without wraps total ever in the UK regardless of fed, AS A JUNIOR

its so fucking impressive

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How does the age class even works anyways? 18-23 until when? So if you turn 23 on december 31st the following day you are only allowed to compete on open?

Lol. Fair point. Guess I'll just keep recording and checking until I get it. It always feels flat when I'm doing it. Much like how my squats always felt deep enough until I watched the footage.

My left knee caves in during some deadlift reps. Any cues or drills to not do it? My feet aren't pointing out enough for "knees out".

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Cmon help me out lads

Im a twinky 18 year old
190 lbs at 6 ft 3 deadlifting mere 4.5 plates
I want to get to titan mode SHW/HW class (like at least 240++ lbs) by the time im 22-23

>inb4 just tren deca

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literally just eat food,

you;ll never have a good looking body since you're 6+ feet tall, so just become fat as fuck and eat tons of food

watch the deadlift webm again. you start with the bar roughly where it should be, and then when you bring your shins forward, the bar V I S I B L Y gets bumped by them and rolls forward. that has already shifted the bar forward of your center of balance, and is a huge source of problems.
yes, you want the bar to travel up along your shins, but you want it to come up your shins WHILE IN YOUR CENTER OF BALANCE
I'm capitalizing this because it's so important.

So when you bump the bar forward and it's now no longer in the optimum position, you create a bad leverage for your back. your knees are also forward, turning the lift into a sort of half-squat from the floor which is not what the deadlift is. And all of these problems are exaggerated by the fact that you don't start with your hips in the right position, you don't tighten your lower back into a straight position, and you don't effectively pull the bar against you with your lats.

The Kazak suffering off his cycle?

don't think any of the Kazakhs have done well this year. Ulan Anuar didn't even compete

Drunk gambling lads

Wierzbicki looks tilted
it might be team America winning the 105s today

>a canadian will outpull Wierzbicki

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huh why? link me to the stream NOW

Goodlift, moron. Why has this place died again?

Attached: watch?v=2a9klAcAysA_00:23:35.301.jpg (1280x720, 231K)

RIP

It's over.

Attached: watch?v=2a9klAcAysA_00:28:17.801.jpg (1280x720, 172K)

*record scratch*
you're probably wondering how I ended up here

Oh, you think darkness is your ally. But you merely adopted the dark; I was born in it, moulded by it.

Attached: mike3.png (343x456, 221K)

no shit you stupid moron, i asked for you to link it to me, link it to me now

goodlift.info/live1/onlineside.html

m.youtube.com/watch?v=2a9klAcAysA

Sorry

Thanks!

Sean pretending to be a submissive user to make himself feel good

That guy who gets mrsa from deadlifts

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This image made me laugh! Just wanted to share.

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is doing SS for 6 months too much or is that an optimal length?

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Do it until it doesn't work anymore

not even mike's power was enough to pull that :(((

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Has Blevins been on?

yeah, silver medal, behind the based bryce lewis.

You do SS until you're no longer able to add weight to the bar. Then MAYBE you reset and do it again. Then you're definitely done.

This will almost certainly take less than six months.

That's assuming you are actually doing the program though, which won't be the case

YIKES

What shoulder exercises are there?
I can think of press and side raises, but side raises suck and I don't want to press more than I already do.

upright reverse flies

if you develop the muscle control it will hit the rear and side delts tremendeously

I've mixed in some seated DB press. Not sure how useful it actually is, but it shouldn't hurt to try.

Thinking of only doing The Press as recommended by SS nowadays instead of doing it strict (basically Olympic Press). Since you use hip drahve it means you work those muscles, but does it take stress of the shoulders & tris meaning less muscle mass worked?
>inb4 stop overthinking shit
I know it won't matter in the long run, I'm just interested in the muscle activation if anyone knows.

>The Press

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Meadows rows and face pulls for rear delt

youtube.com/watch?v=QrB4QO1E_AU
youtube.com/watch?v=tkLTR4b6cAk

maybe he is posting like its 1890 on purpose

Thanks a lot, lads

wew lads
what a great 105 session last night

>tfw out-totaled somebody in my weight class at worlds

Attached: das it.png (239x200, 17K)

Was he injured or just bombed his opener?

No, it was the Swiss guy who's nominated lifts were similar to mine, and missed his third squat and third deadlift.

>Dude is a Nazi or has those sympathies, hard to respect anything about him after I found out that. I'm sure the right wing mod won't like me saying that but it's true. Fuck a Nazi
Mein sides.

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Wait what the fuck you almost can qualify for world i thought you're weak???

Dude, I know. I just need to move somewhere where there are no other lifters in my weight class.

>dudes openers were same as my max means im at the same level
lmaoing @ ur life

nominated lifts are your max lifts that you use to judge where you are at in the standings, they are not your openers

He went like 227.5/150/265 lol

Hey garagebro do you drain your blood?

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wtf what was he doing at worlds

he doesnt use that much test

What kind of question is that? Are you a vampire?

hes referring to the fact that some dudes on loads of test or whatever. Since test stimulates the body to grow more red blood cells some dudes produce so much more blood that they get high blood pressure and have to drain blood to equal it out

im sure youve heard of it

Some mild knee pain after deadlift what the fuck i could've fucked up?

yea KK does this

mightve heared Louie simmons talk about this not sure

wasnt specific so im sure it will go away within a day or two

Only really an issue with EQ, nothing else raises RBC quite that much

>EQ
what does this mean

equipose

>tfw getting so hungry during work outs i feel like im gonna pass out
Thats it im ordering some dextrose.

you ned more salt

>get home from training the only 3 lifts that matter
>pull on my Clarks Beeswax desert boots, black rip-knee slim jeans, my white oxford shirt and cap it off with my green bomber jacket (size medium) from ASOS
>make sure X-Factor semis are set to record on the Sky+HD box before heading out
>lock the door of my 2-bed Barratt New Build behind me
>hop in the VW Golf 2015 TDI 2.0 purchased on a finance agreement
>the missus gets in the passenger seat
>set off on our second trip to IKEA in 2 weeks
>have a wander round the aisles
>debate with the missus whether or not the MALM set of drawers we have in the lounge is too obviously from IKEA and if we should be shopping at somewhere like Oak Furniture Land these days instead now we can afford it after her promotion to Assistant Staff Call Co-ordinator at the call centre
>buy a new desk lamp and potted cactus near the end to have something to make the trip worth while
>grab a bag of mini Daims as well for when we're watching X-factor later
>drop the missus off home
>boost into town, pushing 40 in the freshly paved streets of my exclusive barrat estate because I know there's no cameras
>head over to Smithy's barbershop
>get my usual mates-rates weekly skin-tight-to-number-2 fade undercut from Smithster himself
>meet up with Cameron and Smithster in spoons and sink a few jars over the footie
>head to the toilet and take a snap of my new haircut with my dick out and send it to the 19-year-old I've been texting for the last 3 days
>head home in the car
>stop in at Raj Mahal's Curry House en route
>pick up a Jalfrezzi and a Korma with rice, poppadoms, tub of extra sauce, veggie pakora and a special naan

Excellent normie blog. So that's what they do.

>malm in the lounge

Why would you have bedroom furniture in the lounge? Also the malm is solid, ive got the wide 6 drawer ones in the gfs dressing room

Found that on the 5/3/1 forums, posted by jim.

Squat – 5/3/1 sets/reps
Bench – 50 total reps with FSL

Assistance work

push-ups or dips x 50-100
Chins/fat man rows - x 50-100
Back Raises x 50-100

Wednesday

Deadlift – 5/3/1 sets/reps, 2x8 @ FSL

Press – 5/3/1 sets/reps, 2x8 @ FSL

Assistance work

push-ups or dips x 50-100
Chins/fat man rows - x 50-100
ab wheel x 50-100

Friday

Bench – 5/3/1 sets/reps
Squat – 50 total reps @ FSL

push-ups or dips x 50-100
Chins/fat man rows - x 50-100
sit-ups or leg raises x 50-100

Run a total of 1-2 miles (can be divided up in 800, 400, 300, 200, 100m increments), 3 days/week. Do 15 jumps prior to each workout. Do Agile 8 every day

Toughts about it? Thinking of running that and throwing some curls/tri ex ss and lat raises/facepulls ss at the end of every workout

Eat more, for starters. Carb cycling can help with mitigating fat gain.

What kind of training do you like?

If it looks good to you then run it!

Youll put more effort in if you wana do it

which malm colour you got?

Thing is i'm 192cm 90kg / 6'3-6'4" 198 lbs , so bodyweight exercises fucking obliterate me
I can do 8 reps max of chins if its the first thing i do in a workout, no clue how ill get 50 or even 100

do 10 sets of 5 throughout the workout. I'm 6'2 230 and do 40 reps in 10 minutes. And I can only do around 11 chins.

Do the bodyweight stuff between every set.
Theres a minimum of 8 rest periods for the main work if your'e doing 5x10 for the bench.
if you can do 5 each rest period thats 40 right there, and it wont tire you out that much for your main work.