/PLG/ - Powerlifting General

more 5/3/1, swede doesn't have much time for the press

Seems more complicated than what I posted. I kinda dig the idea of 1x/frequency because I like doing the press, and since many have gotten results from it, I'm reading right now into 5/3/1 forever to get some ideas. I gave 5th set a look but it has some stuff that I'm not interested in right now (floor presses, 2x25 bench, front squats)

and he is right, fuck the press and add use that day for an additional bench assistance day

Lol, it is literally what you posted. 5x2(last set amrap), second movement some kind of assistance (could do the same stuff high volume if you really wanted to) and the rest is just bb accessory high volume

agreed, you should train press if you're a strongman not a powerlifter

>I gave 5th set a look but it has some stuff that I'm not interested in right now (floor presses, 2x25 bench, front squats)
you didn't read very hard because none of that is mandatory

t. unaesthetic upperbody and shitty bench

I said I gave it a (quick) look. I'll read it more thoroughly soon after I'm done checking out 5/3/1.

Maybe not standing press but that shit is fun as

>I gave 5th set a look but it has some stuff that I'm not interested in right now (floor presses, 2x25 bench, front squats)
Then don't do those things. The templates are just a few suggestions that have (apparently) been tried and tested by Swede's lifters, the custom section tells you exactly how to special snowflake the program to your liking.

The ultimate new power lifter is = a power lifter without a distended stomach. You guys need to upgrade.

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Just look at "training maximally" in 531 Beyond. Basically what you're describing.

How the fuck did Chuck Vogelpohl hit "raw-approved" depth in multiply with such a wide stance, and everyone else competing in multiply squats 3 inches high?

He's the best multiply squatter of all time.

Below is the barebones, shit's easy. For you, just replace second bench day with Press 4x2, 1xAMRAP and Press MSM Hypertrophy.

1st Day:
Bench 5th Set (4x2, 1xAMRAP)
Bench MSM Hypertrophy Protocol (2-5 x 10 - 15)
Isolation

2nd Day:
Squat (4x2, 1xAMRAP)
Squat MSM Hypertrophy Protocol
Upper Back
Isolation

3rd Day:
Bench Pump Variation (DB Incline, Wide Grip typically)
Isolation

4th Day:
Deadlift Technique (5x3)
Deadlift MSM Strength (2 - 3 x 3 - 5)
Upper Back
Isolation

>tfw you only try meme programs

There's instructions in the book on how to implement the overhead press. You start with three sets of 5 at 60%, not the 5th set protocol

Thanks for the spoonfeeding guys. Cheers.

Are they making you any better?

If they aren't you should try eating butter.

Something interesting I found
youtu.be/Tc9xUc6KyPo?t=1m56s
What do you guys think of this guy's squat form? It seems like he breaks the squat into two motions, first he hinges a bit to get in the correct back angle, waits a bit and then squats. Most people do this in one motion but do you think breaking it down to 2 will help if someone stays too upright when squatting, resulting to hip pain? (that's what happens to me sometimes)

Looks like it works really good for his leverages

is this a classic garageidiot suggestion

assistance work ideas for weak back on squats? already doing pause squats to work on tech. never done anything other than squats/close variations before so I dont know...

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.

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At least garagebro knows his own weight.

oh look, the retard posted it again. I'll copy and paste from the last thread to instruct newcomers on the facts:

>5th Set
garbage

>5/3/1 ***GOLD MEDAL IN CRINGE***
garbage that was ripped off from a high school football routine. the chump who cranked this snake oil horse shit out is a total faggot fraud manlet.

>Westside for Skinny Bastards
great if you use steroids, subpar otherwise

>Madcow Intermediate
painfully mediocre for a couple of months, garbage after

>Destroy the Opposition (J. Lewis)
garbage

>Blevins Intermediate
garbage

>The Cube (+ Predator) *BRONZE MEDAL IN CRINGE*
garbage. the person who squeezed this turd out is a fucking loser and the "routine" itself is superfluous, stupid bullshit.

>Conjugate
fantastic if you use steroids, textbook meme shit otherwise.

>RTS Generalized Intermediate
garbage

>RTS Emerging Strategies
garbage

>Nuckols Average to Savage
reddit garbage

>Nuckols 28 Free
reddit garbage

>GZCL
slightly above average for a total novice for a few months, permanent stall garbage otherwise

>TSA 9 Week
garbage. anything based on "weeks" is pretty much guaranteed dog shit.

>Candito 6 Week **SILVER MEDAL IN CRINGE**
garbage. look up the faggot midget who cranked this shit out and you'll know immediately why.

>Texas Method
great if you want to be a squat hero, garbage otherwise

>Sheiko
decent

>The Bridge
garbage

>Smolov Jr.
great if you want to be a bench hero for a while, garbage otherwise

anything not explicitly named is either contrived shit or total garbage. idk who copy and pasted my original one and added their insight these past couple of times but i guess i'm kinda flattered since at least one other person gets it.

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but he grossly underestimates his bf%

You're missing the new additions, you weak, lazy fuck.

I update my list. Put some effort into being an annoying fag, please.

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t. Allegedly has a total less than 40kg shy of the world record but refuses to post video evidence

Fuck off faggot

What is /plg/ opinion on GZCL? I've been doing JNT 2.0 on a cut and have been doing well. My lifts aren't stellar but the volume has really helped my endurance, gonna bulk on it soon.

Wanna do Building the Monolith too but that's meme tier and not really powerlifting.

I have a video of him lifting

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>What is /plg/ opinion on GZCL?
Since you have a lot of freedom, it is what you make it. Understand it.

>Wanna do Building the Monolith too but that's meme tier and not really powerlifting.
It is not meme tier, but it is also not powerlifting specific. It is a size oriented program. You might not realize the benefits until running a strength program after.

nah. i originally made the list so i can do what i want you unoriginal, obsessed little faggot. also, i guarantee i bench more than you deadlift, so while it's cute that you're copying your known superior, you're not even close to being in my league. kys, shit head.

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...

Wow.

>please, please respond to me, sir

there's a reason i deemed you unworthy of a reply you fat, weak bitch. but since you're *this* desperate for a response from your superior, here's your (you). it's the only one you'll get. tough shit. kys, dumb fuck.

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>bouncing

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You don't lift, stop lying you DYEL faggot.

It's just sean

I dont post anime

what do y'all do for ab isolations? need to improve my core strength/stability

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but your new character does

Hanging leg raises, sit ups (because Army), L-sit progression, GHD, L sit pullups, planks (all kinds, Copenhagen planks are killer)

I always feel front squats in my core a ton too.

Press and chins.

nationwide IP bans for canada and brazil WHEN?

>I have a video of him lifting
What's behind the gray circle?

Would we see livia calvacunti filming the hobbit man?

I love this new addition to the /plg/ fauna. Best thing is you can't prove him wrong, you can't prove he's not a world-class lifter, and you can't prove those programs aren't grabage because no one knows shit about programming beyond the most basic principles (I'm convinced not even Sheiko truly knows wtf he's doing).

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Nobody has to prove him wrong because the burden of proof is on him.

Most boring character yet, desu.

this
>burden of proof
cringe. if you can't believe I can lift that, than it's your problem manlet gde faggot with shit stats that runs the programs in the OP. kys.

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Your right, it's very hard to believe that some schmuck who doesn't compete has an 857.5kg total at 105 while being significantly taller than every other 105 that has a comparable total. Go fuck yourself.

Prove 5th set is good.

>Prove 5th set is good.
(Not the guy you responded to)
I'm running it for 4 months then competing. Will post progress.

Add Blaha to Bulgarian method, he outlifts bugez.

>47267916
actually, i maxed out yesterday and i can assure you its 867.5kg at 107 now faggot. im not giving a (you) until you can prove to me you can bench 500lbs. in person. ill wait.

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I'm talking about his alleged 857.5kg total as a natty 105 at 190cm.

No you don't lol

Blaha is a bro. I forgive his trolling.

Add Ed Coan's peaking cycles to Bro Tier (extra requirement: must be talentchad)

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He's a badass

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47267995
>get btfo
>literally a 'no you dont' counterargument
hmm how could i have guessed a weak faggot also has a weak brain. embarrasing.

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Lol k faggot

>47268031
again. wow

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Will do

Puny image aside, I think we all have to keep in mind that Coan came from the era of legal and commonplace steroid use.

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>so triggered by being called out on his bullshit he refuses to even give (You)'s

Y I K E S

>image with every post because no one would notice them otherwise
does this count as avatarfagging?

That's recommendation to natty GDEs. He didn't do 1/4th the volumen, one set a week brb deadlifting 400kg.

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Standing cable crunches, they're slowly giving me visible abs

Is this for real?

I think it's a parody.

When I talk about his era, I mean to say that his mindset is in that era. So, he recommends that programming because it's the style he's used to, and he's seen it work in the past.

As for the volume, pulling 880x2 is really really different from pulling 440x2. I wonder how differently it goes for people of varying strength levels and bodyweights...

bros I dont powerlift or even browse this thread regularly but I seriously need some guidance with my deadlifts.

i have 2 big issues with the lift;

>1) my fucking gym has hex plates
no, I cant switch gyms. the hex plates are a fucking nightmare, it always makes the bar roll in one side when I put it down after a rep, which brings me to point 2

>2) I cant fucking put the bar all the way down after every rep, so I pull from the floor only on my first rep, for the other reps, i bring the bar down until it touches the floor and even wait a bit before pulling again but the bar doesnt reach a full stop.

im 99% sure this is why I struggle the most just getting the weight of the floor on my first rep (literaty 90% of my deadlift sets work).

what do?

what GDE mean

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If you have issues from the floor try and do deficit deads. Anywhere from 1-4", I usually do around 2".

As for hex plates, just deal with it. It's still weight.

Genetic dead end (me)

Pull singles only for work sets, and RDLs or SLDLs for hypertrophy.

google.com/amp/s/marylandpowerlifting.com/2014/10/14/train-the-deadlift/amp/

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whats a good programme then?

I think your inference is correct in the second point. Touch-and-go deadlifts aren't evil or anything, but you will lose out on that starting point.

As said, deficits could be helpful for you. Note that hex plates often put you on a tiny deficit anyway, since they make the points line up with the diameter of the real plates. Not sure if it's enough to matter, though.

ive done this before, my deficit deadlift is about 15-20lbs from my conventional (I dont understant either)
I just wanna do deadlift sets from the floor consistently, Im not interested in growing my deadlift as much as a powerlifter would be (I mean no disrespect). so I really dont want to be doing singles and shit.

>I just wanna do deadlift sets from the floor consistently,
You can't. Because you go to a shitty gym.

>Im not interested in growing my deadlift as much as a powerlifter would be (I mean no disrespect).
By all means, please don't do the progression I listed, you might turn into some type of 1000 pound deadlifting freak! What would your mother think?

>so I really dont want to be doing singles and shit.
I hear you. You just keep doing the best you can with those two plate work sets.

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If you're just concerned about doing consistent reps then just drop your weight and do the volume.

If you don't care about numbers then just do what you can do with decent form. Touch and go for reps is whatever, you're still moving the weight.

>hex plates
get stronger
once you're pulling 4 plates they tend to kinda compensate for each other and it feels almost as if you were using round plates

If you can't switch gyms then get those hex bumper things that round out those shitty plates

>you go to a shitty gym
my current gym has way to many advantages (price, location, empty, bros with owner) for me to drop because of a deadlift issue I can maybe find a work-aroud for.

>dont do my prog, what would your mother think?
I literally cant do your listed progression as I would have to train x5 per week, I keep a very busy schedule. im also not interested in trying to maximize my deadlift right now.

>2 pl8 work sets
im not really strong by any means but 2plate is what I bench for volume.

the problem aint the weight, if I were to deadlift even 1 pl8 the same thing would happen, the bar would roll on one side after my first rep, i would need to stop, move the bar back in place and then continue, wasting about 30 secs and a shit ton of gas.

>just follow the bar with your feet
same shit.

hexbumper.com/
pricy

>I literally cant do your listed progression as I would have to train x5 per week, I keep a very busy schedule
There is a 1x per week option.

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this is actually a very good solution, I live in venezuela and cant buy that shit tho.
75$ is like 4 months of food, plus import takes ages and youre not even guaranteed to get what you ordered because some nigger worker at the port decided to "inspect" the container your shit was in. (they do this to extort money out of yo).