/plg/ - powerlifting general

no, you could do a max single and then some appropriate volume every other day for a year, and that single will slowly creep up over time
however, if you were to peak properly, you'd be able to lift a little more while peaked, because that thrice weekly single isn't your real max (accumulated fatigue etc)
if you're not competing, peaking is a waste of time (unless you really love chasing new maxes), just take a reasonable estimate of what your peaked max would be, deload for a week, then start another cycle of whatever you're doing

>If youre doing max effort work youre always peaked
baka garagebrainlet

yeah bro you totally need 10 weeks of peaking trust me youre missing out on prs big time

If you could do it for 4 hours then it wasn't 'lifting'

I really hope your mom get raped

>brainlet

Im up for a laugh, explain how im wrong

Haha what a fucking loser

Get the fuck out of here faggot

well you are the besserwisser that get hung up on typos

trips on DyelBro

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This poster knows what's up, solid advice.

Gbro is correct if you ignore the effect of cumulative fatigue or train in such a way you are fully recovered between max effort days.

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Lol @ that months old picture where im 6kg lighter

ok, first off i'm assuming the following:
>max effort work
a few near-max low-rep sets
>peaked
optimal readiness for a heavy lift

peaking, whatever form it may take, is simply dissipating accumulated fatigue, while also maintaining (or as close as possible) your current level of technical proficiency (easy), muscle mass (not hard over the timeframe we care about) and CNS efficiency (a little harder).
your post is presumably talking about a situation where max effort work currently is the main part of your training, in which case, no, you're not peaked.
legitimate max effort is hard, and over time it'll wreck you (seemingly regressing numbers are common after a while, which is why lift rotation is always done with max effort work), and unless you're putting up absolute babby numbers and doing a bulgarian-like thing just because muh bugez xdd said so, there's no fucking way you won't benefit from peaking.

>Gbro is correct if you ignore the thing that makes him incorrect or lift once a week
hmmmm...

fuck this I’m doing oly, my bench is too shit

you're right

copeshitter

Fuck this I'm doing bench only, my squat is too shit.

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You're going to suck at Olympic lifting too. Consider a more delicate hobby.

Max effort work would be one top set

Max effort movement would be rotated weekly

Sufficient GPP work would have to be done to facilitate recovery

You can go above 90% once a week with no issue, rotation of movements autoregulates due to the potential for vastly different loads, bands and chains allow for less stress in the bottom of the lift to reduce accumulated

Im not talking straight bar straight weight week after week, you can be in a position to lift maximally all the time, youd have a light session the monday/tuesday of the comp then spend the week resting for the weekend

Peaking is vastly overrated unless you are an advanced enough athlete to require complex periodization.

All a peak requires is some hard singles a few weeks prior to your meet, and enough reduction in volume to washout fatigue. This will be different from lifter to lift or depending on how much work they're capable of doing.

Training concurrently means that you're only ever a couple weeks away from being ready for a competition.

I think tapering and peaking is one of the most commonly fucked up parts of programming, and it seems like very few people actually get it right.

>you’re going to suck at lifts you have much better levers for
hello brainlet

>very few people get it right

Sadly this is very true

if your bench sucks it means you have shit genes, so you will also suck at oly. Look at all oly lifters their benches are always really good and they never even train it.

wew lads, that took me longer than i would like to admit

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I love it, mind if I save it?

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You might as well start namefagging.

Try "PanzerJager II Incel Boogaloo"

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go for it pal :)

sup tyler

based

>>>r/dankmemes

Just got accepted to my first choice college, so I went and hit an OHP PR. Getting close to bodyweight, hope to have it by the end of the year.

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>>>r/autism

>sell me your strongest carpet

You have a strong hairline gbro

>highbar
>salt
>5th set

forgot fkload of upperback and tri's

i think i saw gbro do like 200 reps of rows once

>retarded comments

That's not a typo you're fucking retarded. Do you mix up antifreeze with slurpees in your personal life you helmet wearing spastic?

i want a bitch to deep throat my cock like that

>what is autocorrect

Keep on digging, sonny jim

I miss Panzer. Being the best bouncelifter in the halfrepping general means less when I'm the only bouncelifter in the halfrepping general.

I miss that little presslet.

Panzu needed to be more of an annoying faggot, or slightly less of an annoying faggot. He was in the sweet spot where he was unbearable. I feel the same way about you sometimes.

how do i get consistent with touch position on the bench press

i need some cues or reference points

When did they start using "Classic" instead of RAW? Shouldn't "Classic" be equipped instead of the other way around?

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Wear a black tshirt and chalk the bar

Not even joking, it will show your inconsitency, aim to get the spread smaller

fk man all my training tshirts are white

Plain t-shirts cost less than a € what kind of shitty excuse is that?

yeah thats why all my training tshirts are white coz they cost like 20 cents a shirt

How much do you bench press? Are you one of those wobbly armed guys with no upper body mass?

Work on your setup consistency too. If you're losing lower or upper body tightness you're going to end up with a different touch position.

Use black chalk then.

That's basically charcoal

What's the point of those pictures?
Is it to make you want to eat healthier aka not the thing on the right to bang the qt on the left?

Quit overthinking it and leave the man alone. He makes nothing but quality contributions to this General. Big titties and calories to fuel your recovery.

shut up faggot, girl/food-bro is the only reason i lurk plg

report him for spamming and move on

Report yourself for being a homo

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140kg

Welcome to the club. Squats are for women and bloatlords.

So you probably have some upper body musculature. How wide are you gripping?

what is the gif of

pretty narrow, like a thumb from smooth

>report him for spamming
Oh fuck off. We had to put up with Raffy avitar posting pictures of little boys in lingerie for over a year. Let the straight men have some tiddays

With that close of a grip your back tightness is probably okay. How consistent are you with lower-body tightness and leg drive?

Then use charcoal niggga god damn

I'd say that thats okay, I feel like my upperbody tightness might not be consistent my shoulders sometimes roll forward when i lower the bar

>You can go above 90% once a week with no issue
sure, no issue, but you'd still lift somewhat more after peaking right. there won't be a huge difference (though it'll be bigger for bigbois)
>Im not talking straight bar straight weight week after week, you can be in a position to lift maximally all the time
again, not really. even though max effort work is much better than high volume stuff in this regard, you'd still benefit (albeit less) from peaking. maybe to the point where a two week peak isn't more advantageous than one more max effort week and then a light week, but if you take 1-2 weeks to peak you will perform better than just maxing out on a normal day (because that's what your "always peaked" would imply)
>youd have a light session the monday/tuesday of the comp then spend the week resting for the weekend
see, here you're literally saying that you can just take a very light week and be ready for competition
that pretty much means you are not ready for competition immediately following a normal week

>Peaking is vastly overrated
agreed
>unless you are an advanced enough athlete to require complex periodization
this i don't agree with, peaking is a good idea if you care about what you lift on one particular day
how advanced you are doesn't matter, if a kid's fresh off SS and wants to compete and lift as much as possible on that day, he should peak and turn his 140 kg squat into 145-150. there is literally no reason not to.

>fatty
>grows a beard to hide his babyface
>retarded haircut
>cringe tshirts
wtf it really went downhill for lasha

I miss panzer too, lad

How is that a bad haircut? Kys

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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trip on garbagebro

I guess any haircut looks like a good haircut when you're balding.

How do you find your RPE sets ?
Like i just got done with thefirst day of the bridge and it said : 5reps @ 6, 5reps @7, 5 reps @8,
i just warmed up with bar, 40kg, 60 kg , 80kg , all x5 , tried 100kg but could only get 3 reps before what i think would be a grind ( prob could have got 8-10 reps if my life depended on it), so i stopped and went to 90kg x 5 ( @6) , 95 x 5 ( @7), 100x5 ( @8)

Am i correct or is there a better way to do it ( i think there is )

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You have a target weight in mind based off of a previous workout. @6 should be warmup/borderline work set. If you think you could get 8-10 reps at 100kg, then your 100kgx5 would realistically be @6-8. RPE is not "oh that was kind of hard/heavy I'm going to say that was @8" it's an objective measure of how many reps you have left. Film yourself and watch yourself, understand how your barspeed deteriorates as you approach @10 and go to @10 so you can feel what it's like and see what it looks like, and use that to measure your performance.

Rpe is an inappropriate method of choosing loads if you're not an experienced lifter.

The bridge was marketed as an elitist late beginner program to appeal to powerlifter wannabe nerds.

If you find it too difficult, switch to a program that uses percentages. That way you can focus on lifting instead of thinking about lifting.

is there anything wrong with getting some isolation volume for every bodypart after your main work

i.e. upper days: chest, side delts, rear, tris, bis
lower days: quads, hammies, calves, abs

seems logical to me but i never see it done in powerlifting programs apart from tris and rear delts

That's why most powerlifters look like crap.

You've been looking at the wrong powerlifting programs. Once you're beyond beginner programming, most good powerlifting programs encourage assistance work to help out lagging muscle groups.

Don't overcomplicate it with too many exercises though. Most of your major muscles are going to be highly stimulated from your main work.

Powerlifting is bodybuilding with the occasional peak cycle for meets.

>That's why most powerlifters look like crap.
This is a fucking retarded statement. Powerlifters don't look like bodybuilders because they don't cut to single-digit body fat, and they don't use site enhancement to artificially improve asthetics. Powerlifters are usually using less drugs compared to bodybuilders, if you want to bring gear into the equation.

People also seem to forget that if vast majority of human beings look like shit even when they put muscle on because they don't have the same muscle insertions as pro bodybuilders.

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you on the left, only *a lot* shorter and fatter

hey sean
this guy needs your expertise

Lads I can't find a job or apprenticeship or anything I think I'd enjoy.

This is a bad problem to have.

Dubs decide what job I get

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