/PLG/ - Powerlifting General

Wow I’m actually talking to a bunch of illiterate children

Good to know

oh sorry you mean
>so much MORE funnier
but still the context stands
t. brainlet

Stop fagging around over grammar and pay attention to me as I continue PR Week by squatting more that Gbro despite weighing 25 lbs less and not being on the sterons.

Attached: Squat 600 lbs 2018.webm (1280x720, 2.89M)

>not on steroids
As evident by your body, no need to state the obvious

>brainlet

Nice projection

Wait is that a singlet you’re wearing in public

600 again, but lighter bw?

smooth

Yeah, I was kind of offended when I did this in competition and wasn't drug tested. Then I realized they watched me fail to bench press 320 lbs, and probably figured a drug test was unnecessary.

Yeah, the old 60 lbs squat webm was when I weighed nearly 240 lbs. I weighed in at 229 lbs, water cut down from a 240 lbs walking-around-weight, for the competition 272.5 kg (600 lbs). Here, I weighed in at 225 lbs.

I tried 610 lbs after this, but ran out of steam right before I got past that halfway mark sticking point and failed it. That, at a minimum, will be the goal for another 8ish weeks of training, providing life nonsense doesn't greatly interfere.

about to take a yoga class will it benefit me at all

Sure it’ll make your spine nice and loose so that you’re more prone to bulging a disc when you lift heavy

Did your moms snatch take a yoga class?

Good squat. Any plans to test bench and dead at the new bodyweight?

i'm Polish and Yakob doesn't make sense to me in either language

gbro btfo

no, superfluous mobility can only hurt you really

Just bought ammonia caps boiz
Maxing next week or two

I am ready to leave humanity

I was doing starting strength some months ago.

I got to the point where 3x5 didn't start working, so I am doing a routine similar to SS except I do 4x5 AND 3 sets 3x8-10. Also doing 3 accesories with fewer reps.

This has been working for me, should I feel bad?

I haven't tried StrongLifts yet, but I read it and what I'm doing looks similar.

Attached: z148486919382.jpg (250x239, 11K)

>This has been working for me, should I feel bad?
???

>This has been working for me
then don't change anything

simple stuff, if your lifts are going up and you aren't getting banged up keep right on doing whatever it is that you're doing

How do I fix my lower body strength being considerably stronger than my upper body strength?

Ar 5'7, 173lbs, my deadlift 5RM is 320 and my squat 5RM is 300 with good form, but my bench press is only 180lbs and my OHP is almost lol1plate.

Some guy even congratulated me on my last deadlift but I look like a bitch when not doing deadlift or squat.

Also I make sure I can do all my reps without a spotter. I might be able to bench press more but if my last rep is a half rep I just lower the weight.

Attached: 124253346474.jpg (290x174, 6K)

you're not disproportionate

a 180 bench is about on par with that deadlift, your squat is maybe a little more advanced relatively

>lower body lifts are stronger than upper body lifts
>why am I so disproportionate? :(:(:(

You're fine, if anything your deadlift is low compared to your other lifts.

imbalances are irrelevant when you're new to lifting
if you can only bench 1.5pl8 by the time you're squatting 4, then you should be concerned

Why am I addicted to plg?
>been here 5yrs
>don't even powerlift anymore
>still check the threads once daily
>don't even make any posts anymore

you are like bench bro

this
don't do yoga if you powerlift

nice he's cool

What are some good stretches to do after deadlifts? I think I overdid it.

Attached: 20953008_709638515900433_5394334376144424494_n.jpg (670x671, 48K)

Decompressing can make it more likely to bulge a disc?

...

no but repeated flexion can

mcgill said something about spines that are good at tolerating compression not being good at tolerating a lot of twisting and bending

Will I get more explosiveness out of the hole if I time my ascent immediately after a heartbeat?

killing it

cheers for the knees BACK and out queue, i'd never heard the former and it keeps my bar path comfy

*cue

what's your height weight and how long've you been training fig

What's a good beginner PL program if SS is bad for PL'ing ?

fuck my life up

Attached: 20180522_165703[579].jpg (3264x1836, 1.16M)

>File: Squat 600 lbs 2018.webm (2.89 MB, 1280x720)

What's the move called where you shove your ass out and activate the hips ? Is that the "hip drive" ? I've noticed the more ass push I over-exaggerate the better my squats get.

If this is in kg you're pretty strong bro.

Attached: thumbs up.png (924x720, 1.04M)

I'm going to test bench Thursday, and I WAS going to test deadlift Friday, but I've been drafted to caddy for someone in the US Senior Amateur qualifier in Louisville. They get carts and can use rangefinders, so "caddy" basically means to jog down the fairway to spot tee shots and help read putts.

I probably will be back in town in time to deadlift on Friday, but I'd rather sleep a fat load and then do it Saturday.

Gonna be running 5/3/1 BtM in September for the first time. Saw a post in Jow Forumsweightroom about a bunch of people who are gonna run it. Looked into it again, cause I'd looked over it before, and decided to run it as well.

Problem is, I'm cutting pretty hard right now, and I've dropped down from 203lbs to 183lbs in the last 36 days, so I've lost strength, and until I finish the cut, I won't be able to test my 1rms for the TM.

How long before running the program should I test my 1rms? My cut may finish before the program starts, but I want to know if I've got enough time to get a decent idea of my 1rms before I do.

Might as well just pop a D-Bol and drink two cups of coffee pre workout. Thats what I do in three hours.

>Gonna be running 5/3/1 BtM

toot toot, that's the sound of all progress being left behind and you quickly approaching shitville.

Once again, no matter what program you post, you get

>That program is complete dogshit but I'm not gonna give any reasons why

PEBKAC. figure it out, faggot ass retard.

Ok then, so it's a very good routine, as it was well recommended by Jim Wendler, who is a qualified strength coach, and plenty of people have posted their reviews on the program after running it and found it to be a very effective program.

Thanks.

been in a funk lately brahs :/

i can normally max 225 on OHP but today I couldn't even get 185 over my head. deload time or nah?

Attached: 02.jpg (384x384, 13K)

>shitter is too stupid to figure things out on his own
>shitter asks people to tell him what he wants to hear
>shitter doesn't hear what he wants to hear
>shitter, having been put in his place and unable to cope, pretends he heard what he wanted to hear

what a fucking loser lmfao. enjoy being shit, chump.

Attached: 1522521743574.jpg (400x386, 38K)

>Doesn't have an argument
>Posts a pepe

How edgy friend

>MFW on the edge of getting fired

Wew lads, are unemployed gains a thing?

>MFW on the edge of cumming

Wew lads, are nofap gains a thing?

hey can someone recommend me a novice program, ideally with weekly lp and decent volume

140/110/180 @ 85, currently on a deficit

something like 3x a week bench, 2x a week squat, 2x a week deadlifts

thanks hombres

Jordan Feigenbaum calls it one of the worst programs to exist.
startingstrength.com/article/into-the-great-wide-open-the-texas-method-and-5-3-1

I think I might have learned how to deadlift.

Attached: 20180726_115057.webm (1280x720, 2.88M)

Hips too high and needs more tension before the pull

I deadlifted like that when I started. Have to grab the bar, then "settle in" to the weight, dropping hips while you pull backwards. It's a position you can't get into without weight on the bar, because you leverage that weight to "pull" yourself down and back.

It's tricky to figure out (without a trainer to show you), but once you get the setup right,the rest of the lift is simple

>hips too high
No way. Already fucked around too much with that, if I put them lower they will shoot up.
>more tension
I'll take a bigger breath at the top, but my biggest problem was that my lumbar was always rounded, because I was bending over to setup instead of hip hinging as I do now.

hips shoot up too high and you use your spine as a lever on your hip

work on mobility a looooot, every day mobility drills

Knees are looking a little soft, you want to lock hips and knees at the same time

I don't know about regular 5/3/1, but 5/3/1 BtM doesn't run the same way he describes. Firstly, he mentions
>For deadlifts, 5/3/1 has over triple the amount of volume compared to TM and SSLP. However, nearly 80% of that volume comes from good mornings. Similarly, in the case of the squat and pressing exercises, approximately 83-89% of that volume comes from leg press (for squats) and both dips and DB bench press for pressing.
In BtM, there are no Good Mornings, no Leg Press, and the only DB movement comes from a DB Row 1x a week after Deadlift and Bench Press

He also mentions transferability of these exercises, and power cleans, but power cleans are not part.

In BtM, the only exercises are Squat, Bench, Deadlift, OHP - As Primary movements, and Chins, Face Pulls, Dips, DB Rows, Curls, and Shrugs as secondary movements, then mandatory conditioning 3x per week.

Funnily enough, even though it's called 5/3/1 BtM, there is no 5/3/1 setup structure, as all primary sets are sets of 5, from a couple ramping sets, to several, or a single working set, depending on the exercise and time in the workout.

He mentions a fair bit about Recovery in the article, and when Wendler was explaining BtM, he mentions that you need to practice recovery like you train. From conditioning, to foam rolling, stretching, massage, proper sleep, and proper diet. He says that you need to do something like the Air Dyne bike on Saturday, cause on Friday, you are doing 3 sets of 5 ramping, then a final 20 rep set of 45% TM, which he says is probably best left at the end of the workout.

In any case, that review on 5/3/1 has very little basis on BtM cause of how wide the differences are.

>180 lbs

1-2 weeks out from the program, work up to a weight that you could hit for a clean but near maximal 3-5 reps. That is your TM.

It's a great mass builder. You won't put on much fat, even if you eat a lot.

Are these any better? I think the second rep looks best.
Should I try putting more weight on the bar while also trying to improve my form, or is it so garbage that I should stick to broomstick forever?

Attached: lighter weight.webm (1280x720, 2.79M)

Definitely looks better, second rep was basically perfect

>Jordan Feigenbaum
It's a retarded hitpiece because he's trying to take the early intermediate market.

And w.r.t. putting more weight on the bar as you try to improve, go for it. As long as you aren't horribly breaking form to add a little weight, it's not a big deal if a rep or two aren't exactly perfect.

How should I proceed with my squats when I had 6 week break because of strained ankle?

Start too light. Progress slow.

>trying to take the early intermediate market.
I presume you mean through his "Bridge" program? Yeah, I'd agree. You'd be better just picking a solid intermediate program and sticking with it, the transition from advanced novice (2heavy squats/week) to intermediate (1 heavy squat/week) isn't long enough that it necessitates a specific program and the easier few weeks at the beginning of the intermediate facilitate better work capacity.

He's going of the original 5/3/1 article put up on T-Nation.

>the original 5/3/1 article put up on T-Nation.
In 2009, which was never supposed to be widespread. It was meant to get guys progressing on the big lifts if they were usually just fucking around.

If I did 5x150kg before the break how low and how slow would be good? Like 5x120kg and progress 10kg per week?

I'd start at 50% personally.

it really depends, ankle isnt a knee. When I strained my ankle I literally didnt give a fuck, went under barbell, felt okay so I just did my sets. I would say just keep things at max RPE 7 for a few weeks but you would need to develop RPE awarness.

Shouldn't hips drop a little lower? Seems like his shoulders are in front of the bar

his hips still rise to fast and shift his body a little foward

Shoulders should be in front of the bar, scapulas should be over it. If he drops his hips any lower he will just get hip rise until his shoulder blades move into the proper position

desu hes just having bar to close to his shins as I did. Isley told me to get my quads more involved and move it more onto my midfoot and it helped. Look how on second rep when he puts it down bar is more on midfoot than his first rep.

Yeah, I took the full 6 weeks off because doctor said that I should wait that at least. I think I just need to get used to heavy weights again.

I said his second rep was basically perfect

If you already took 6 weeks off than just work up to your weights, its enough.

startingstrength.com/resources/forum/articles-and-platform-videos/72298-wide-texas-method-5-3-1-a-2.html

Feigenbaum gets so buttfrustrated, lol. Good discussion on TM, SS, 531, and the Bridge.

TL:DR, 531 works but feigenbaum says it shouldn't.

>feigenbaum
>more like fag-in-bum

Nope, you have it wrong.
He says that you need to modify it so heavily for you its no longer template of 5/3/1 that was writtten by author (same goes to TM). He says that you can use 5/3/1 method but its getting so modified its really no longer original 5/3/1. Wendler saw problem himself, never admitted but thats true. You can say you're doing TM, than post what you're doing and it looks nothing like TM template other than that you squat heavy on monday and do max set on friday.

Define overdid it. If you went with too much volume I would just hit an elevated foot, straight leg/straight back, hip hinge stretch. That plus a deep lunge hip flexor/glute stretch usually gets me moving well. I prefer more frequent bouts of stretching interspersed throughout my day over 20 minutes of foam rolling and stretching.

If it is more of an "Oh god, I'm flirting with a low back tweak, I hope I don't drop anything today," then I like to do some easy planks or side planks and some light belt squat walking. I don't have access to a belt squat, so I put a band around my waist like a belt, than a band through the "belt," step on it, and march in place. Delicious traction.

this is why Wendler came out with so many ideas of 5/3/1, fixing his shit up looking like hes not doing shit. Two people can say they're doing TM or 5/3/1 and its looking completly diffrent therefore its not the same program really

He continues to modify the program to match demand. Just like RTS. It's not the generalized intermediate anymore. Is it? Momentum, emerging strategies, blah blah blah.

Kinda yes, but thing is guy you're listening to coaches pepole like that:
instagram.com/p/Bar0x9iF5UD/?taken-by=jimwendler

instagram.com/p/BNpvKrMBpZR/?taken-by=jimwendler
it looks like he doesnt care really what this guys are doing, just tell them to squat and do this rep ranges/sets. Form is for pussies, and we are NORTH OF VAGINA

He coaches lots of lifters, but volunteering for high schoolers is great.

Maybe if you trained NOV, you'd have a respectable bench or deadlift.

he doesnt volunter, he said hes hired there. This is actually this guys work.
For any NOV my deadlift and bench is respectable. For RTS guys not so much, gives a little to think huh?

>hired
High school strength coach might pay a couple grand. Its volunteer work.

Be better, not bitter.