/plg/ Powerlifting General
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Deadlifting is bad for your back
second for anime
salt
beef
rice
highbar
fuckload of upperback and triceps
train 4 days a week MAX
Im giving very different advice pal, most of which is stuff ive learned in the last 7 months so i fail to see how its the same as a couple of years ago
>isley
I have his phone number and we have trained together a few timss
why highbar?
Got a 405 deadlift today boys. I'm a power lifter now. WAM POW
Wow careful you might get him banned from ipf you should keep that a secret.
I've been away since last december, do you still recommend fuckloads of upper back work etc? that stuff worked great for me and I get a lot of info from the general tbqh
jesus you fucking rude cunt, what'd apu do to deserve to be smoothie'd
ask gbro he knows
>WWTTomorrow
Did 4 miles of light hiking today for cardio.
Starting a new leader template tomorrow. God is a Beast. Using an 80% training max based on current maxes of 500/355/615 (215 ohp).
Squat (beltless)
5@280
5@320
5@360
5@300
5@340
5@380
Pushups and Pullups between sets.
SLDL 3x10
HLRs 3x10
Plate Raises x 30
Curls x 30
Did an equipped training session a couple days ago, everything's still so sore. I understand why you like it so much George-o, definitely a lot of fun
/endofblog
Its not a necessity, it just works better for me personally as i struggle to stay upright and get tight lowbar
>i struggle to stay upright lowbar
If only hundreds of shitty fitness youtubers and article writers had made diagrams of the biomechanics of the squat and shown the differences caused by bar position...
tomorrow i am doing
squat 5x5
pause cgbp 3x3
w dips 5x8
row 5x10
ohp test max
w chins 4x8
banded pushdowns and facepulls 4x50
>WAWTTomorrow
bench rep max @85%, then lighter 4x8 or some shit
front squat 3x5, then 3x3 paused
The Press™ with bands 10x3
fuckloads of dead volume
100 Reps® Of Upper Back™
How heavy should my cgbp be? 50/60/70 orm?
just bee urself
Load up 85 or 90% and do an amrap. Or get a spotter and max out your close-grip
Two weeks until the gym gets its racks and barbells back in. Only hurts a little bit.
90%
>WAWTT
Dips for some sets of 5, 8, and 14.
Barbell rows for sets of 10
One-arm Tricep Pushdowns for sets of 14
Wide Grip Barbell Shrugs for sets of 25
Barbell Curls for sets of 14
Being a good boy and trying to get some more tri, bi and back volume in. Might even go back in and do some pull-aparts. My left shoulder is also feeling a lot better. I swear, shrugs and diddies are the best things you can do to rehab shoulders.
/blog
Facepulls 2x50
DB Bench 4x25
Pin Press 10x1
Viking press 4x8
Dips 5x10
Smith row 5x10
Iso lat pulldown 2x20 per hand
DB incline bench 1x1minute
Single arm rear delt raise 4x8
So basically strength sets first then bodybuilding?
>strength sets first then bodybuilding?
>strength then bodybuilding
>strength bodybuilding
I hate nu-lifters.
Powerbuilding is the future, grandpa
>WWTT
5x8 high bar squat at 75 %
3x5 front aiming for rpe 8 at last set
3x10 sldl/romanian
Single arm lat pull down 3x10
Facepulls, ab rollouts, heavy calf, 15 minute incline treadmill, poundstone curls (amrap with empty barbell) for 80 reps total and 100 band pushdowns later at home
Unless you have fully filled your frame with the most lean mass you can handle, everyone should be trying to gain muscle.
Basically what said
Everything makes you stronger everything makes you bigger
>band pushdowns at home
Trip on garagebro
Decided to try it for the heck of it since pumping triceps is fun and I have poverty bench and need bigger tris in any case. Sometimes I will just do 100 reps on cable pushdowns. :)
>tfw barbell curls for sets of 50
>tfw 3pl8 Zercher squats for 2x10 with nothing but a towel
Doesn't sound too bad. Then again, I've never done Zercher squats.
It feels like having your forearm caught under a steamroller.
bench press is the best gauge of RAW PHYSICAL STRENGTH. you only downplay this because you're a pudgy, weak little shit of a manlet with an equally embarrassing bench press.
nobody gives a shit that you can bounce your morbidly obese gut off of your legs for your little bullshit wide stance "squat". nobody cares about your 5 inch ROM sumo "deadlift".
bench. press. is. king.
that would be ohp sweetie
How much do you bench press?
>Thinks laying back on a bench and pushing a bar over a ROM of 2 inches is a better indicator of strength than the king of lifts aka OHP
t. fat manlet with a shit bench press
more than you ever will
>more than you ever will
Maybe. How much do ya bench, bitch?
Will doing flys prevent tight chest muscles in the future?
not maybe. guaranteed. also, your obsession with your superior (me) is cringe inducing and embarrassing. go seek help you creepy little faggot.
*snap*
just stretch every night before you sleep
They're a decent stretch after a session but they don't work as well as pic related for the purposes of stretching out your chest imo
Bench only(single ply) is truly the way to go:
>Doesn't take up much time
>Wow normies with the weight
>Not as much competition
>No problem looking good in jeans/trousers
>More time to do cuntloads of upper body work and look juicy af
Squatlet cope.
My life is sooooo bad lol
>>>/2me4meirl/
This is more insulting than writing nice blog
>The Press™
fixed
>can't use the kitchen right now
>decide I'll buy a cereal, since I saw one used to o like
>one expensive 500g box is enough for 2 bowls
>can't use the kitchen right now
Why nigguh, like, just turn on the other burner.
How tall is John Haack? Under the impression he's fairly tall especially for his weight class.
5'9 iirc
Damn, higher level 181s are shorter than I thought they were.
why can I squat 85% for 10+ reps. 1rm are grinders so Im not sandbagging them
How much time do you spend at 80+%? Either bad movement pattern or you're not practicing enough at higher intensities.
Are you a woman? Female lifters can do many more reps closer to their 1rm then males. Something like 135x10 on bench but only having a 145 max isn't uncommon for women
most of my working sets are above 80% I dont have video of max lifts because I use my phone to listen to music, but I think dont think it breaks down too much. Im pretty good at grinding
Im a 200lb male. I dont have the same situation with bench at all, dl is similar but not as extreme
Ask panzer, he's a slow twitch lifter too.
based
Do you have any videos of your sub max sets?
no sorry, I'll try and record some next session
I can feel some mid/lower back flexion on heavy reps and some forward lean, but its its not noticeable according based on the few sets Ive recorded in the past. I squat fairly upright and it kind of looks like the bar is over my heels, but I feel on my toes if anything. idk squat generaly feels natural and comfy for me even on grinders
>WAWTTomorrow
Machine bench, machine OHP, standing ezbar tricep extension, deadlift, straight-arm pulldown.
I wanted to squat today.
But I injured my right adductor running for the bus.
>setting up for log press PR attempt at like 120 on platform
>brodude loads a bar literally three feet behind me and starts doing rows
I walked out of the fuckin gym I hate normies so much
That's not uncommon for newer lifters. Your neuromuscular efficiency isn't very developed yet
oooooooh owie my back oooooh ow
Doctor deadlift just released a program focused on building power off the floor. Problem is it's $60.
wtf page 1 is all about reincarnating with arms so fucking long your back angle is like 45 degrees on conventional
Wasn't even that bad of an artist. Poor cunt.
>binch going well for once
>RC gets fucked up
>by the time it’s healed I’ll probably be back to where I was 6 months ago
Fug lads
Man it sucks but the moment you're able move on past the disappointment, is the moment you move on to bigger & better things
Hahahaha and people will pay for it too
I have a rc injury right now as well. Shit sucks.
sucks user
i've been dealing with unidentified back issues for months now, my deadlift is weaker now than it was 2 years ago and that hurts
>tfw you are that HEMA guy that posted like 1 time 2 weeks ago about feeling like shit all the time and not being able to follow SL 5x5 while doing HEMA on his spare time.
>tfw you got into creatine and carnitine and started eating 100g of chicken legs everyday and now you feel fucking alive and lifts keeps going up
>tfw still a weakling but stronger than yesterday and that's all that matters
leave apu alone you asshole
ITT: Noob lrns2eat.
HEMA does look like some fly shit though. The Olympics needs to ditch the fruity Car Antennae fencing bullshit and add HEMA and Bitching Samurai Sword divisions.
that picture makes me very sad
imagine paying for this
>creatine and carnitine
yeah im sure this is the reason you feel alive lmao
How am I doing ? Working out since March '18.
Weight - 116 lbs
Height - 5'5"
I'm a tiny man.
Monday - Sumo Deadlift
5@230 and 4@220
Wednesday - Dumbbell bench press
7@110 and 6@100
Friday - Squats
5@120 and 4@110
I also do weighted chinups and weighted dips with 45lbs for 5 reps.
those numbers are elite on symmetricstrength congratulations
i used to eat like this 2 years ago before joining the army, i didn't want to gain too much weight this time so i followed a low calorie diet for months, since i'm pretty much starting again i didn't think i should need to "bloatmaxx" since initial strength gains are mostly your CNS getting more efficient.
>The OHP Press™
fixed
think they are in lb not kg
>i didnt think bla bla bla
>weak as shit
My biceps are untrained but my ass is intermediate on symmetricstrength too, wanna be friends?
Why has this board become complete shit all of a sudden?
It did gradually
Is there a reason why Ronnie and Kai greene seem to often use knee wraps for squating? Wondering if its good hypertrophy work for the quads.
Haack looks really lanky for some reason.
No idea who those are. Wronf thread guy
Bigger weights than youre lifting pal