/plg/
you must be fun at parties
I ain't from owg and I think oly lifting outside of being an oly athlete is dumb.
Half the time people here go NOT PLG RELATED when you mention trying to get strong in anything but the big three or trying to build strength endurance or whatever. Which I would've understood if plg was discussing higher-level powerlifting, or if Jow Forums had enough people to at least populate a strongman general and a running general. As it is trying to keep plg pure is retarded.
There's 0 reason not to help newbies even if they ask powerlifting-unrelated questions.
So, how to get swole? Done with SS and need muscles now
What's your
>squat
>bench
>deadlift
112.5
65
140
LMAO I benched more on my first day at the gym.
Doubt it. These number are in kilo...
I assumed that, if they were in lbs I would told you I benched more than you deadlift lmao
You're not done with SS until your numbers are
140
120
180
Agreed
Approved Intermediate Programs for PLG
>Bro Tier (must try hard and have sex)
5th Set (frequency isn't everything)
5/3/1 (non 2009 base template)
Westside for Skinny Bastards
Madcow Intermediate (best for early intermediate)
Destroy the Opposition (J. Lewis)
Cube Kingpin
The Cube (+ Predator)
Conjugate (best in a good gym)
Spotoshot (bench only)
Texas Method 4-day Split Model from PPST.
Juggernaut Method 2.0 (a more periodized 5/3/1)
>Nerd Tier (must have IQ higher than bodyweight in kg)
RTS Generalized Intermediate
RTS Emerging Strategies
Nuckols Average to Savage
Nuckols 28 Free
GZCL
TSA 9 Week
Blevins Skynet AI ($, but cheap)
>Meme Tier (might work if you love memes)
Candito 6 Week
Texas Method 3-Day
Texas Method Trappy Version
Sheiko
The Bridge
Smolov Jr.
Bulgarian/Bugenhagen Method
Heavy Light Medium (not a program, just a loose DUP template).
Slavic Swole
nSuns 5/3/1 (written by a 1200 total Redditor)
Hepburn (8x2-3s)
>Retard Cuck-Tier
PH3 (need a tourniquet to choke yourself, and it has a 100% injury rate)
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
Not really that hard to beat lol. My first time benching I did 155 for 3x8; at 149 lb bw
What are some good drills for tight af glutes?
Help a nigga out. I'm trying to figure out if my next training cycle is volumelet or not (first time calculating it).
Give your:
>lifts
>program
>weekly volume (preferably including assistance)
210/142.5/222.5
riced 5th set
70,000 to 75,000
Light deadlifts for speed, Romanians, cable/band pullthroughs, GH raises, back extensions, hanging leg raises, glute kickback machine (nobody cares that you look like a queer), good mornings. Could do some stretching if you want to waste your time.
>tfw first time bench pressing yesterday and could barely lift the bar for a full set
Kill me please
Are you cute?
I wish someone cute would ask me to tutor them. It's always ugly dudes.
>tight af glutes
>lets do even more lifts so they're even more tight
what?
I've no clue how much volume that is as i never recorded it,
but I know a lot of coaches recommend using as little volume as possible as long as you are progressing,
so that when you do stall you can just ad more volume and keep progressing.
So try it and see if you're improving.
I think he got the wrong understanding of your phrasing. Lax ball to the glute is pretty damn great, ngl.
>riced 5th set
Swede recommends starting at the bare minimum and gradually adding more depending on progress. What other people are doing or consider high volume is irrelevant.
But you did lift the bar user. And you're going to do it again and you'll get a little better at it. And you'll add more and more weight to it and you'll get stronger. You're not going to give up or some other bullshit like that because it was hard the first time. You're better than that.
What if I don't have lax balls do you think using a barbell instead is good enough?
Probably will hurt more, but that can work. Tennis balls work too, or an actual foam roller. You should buy one though, they're cheap and very worth it.
Sounds very reasonable.
I've been using this setup (with this volume) for over 6 months, making steady gains. I basically added 5th set's top sets and programming to what I was doing (minus 9day weeks), which is pretty fucking standard stuff. Some templates in 5th set and 531 are almost the same. Gbro and Ed Coan do/did something almost identical as well, even if natty (I mostly just ripped off the latter).
>marble statue
>motivational post
Insta-cringed
People tell me I am. Would post pics but this isn't /soc/
>Probably will hurt more
That's fine I like it when it hurts :3
Use your Jow Forums knowledge and memes to strike conversation with the strongest dude you can find, ask him to "spot your form", which sucks (no one ITT or ITB has perfect bench form).
5th set
im giving 6th set
who gives more?!
I have perfect bench form ama me anything
I'd say my bench form is pretty close to perfect, and is Isleys
So is*
Same, My only flaw is complete lack of arch. There are gymbros not even trying to arch with bigger arches than mine. I think it might be because I'm too short to reach floor.
How deep is your arch?
what a fucking joke
t. can't arch for shit
BEEN STUCK AT 110KG FRONT SQUAT FOR MONTHS REEEE
>So, how to get swole? Done with SS and need muscles now
Move on to an intermediate program.
You're allowed to have your feet on blocks. Don't remember the height limit though, check the rules.
Pretty big. Not Sean noreiga tier but a man can dream
also, Isley benches with his ass off the bench 0/3
ass off the bench is tru patrician way of benching. Fuck off with your dumb rules.
What 5/3/1 template would you recommend?
Jesus Christ powerlifting is a fucking joke
I got 120kg front squat just by doing Starting Strength for 2-3 months, but I'm 6'5 and 225lbs..
I seriously hope you didn't front squat while doing SS
Ss has front squats on light day dumbass
I did test my front squat during the end of SS
the early versions of SS advanced novice had FS on wednesdays, the current ones are just 2x5 lowbar with a lighter load
lowbar with light load is same as frontsquat
...
No you didn't you front squatted on wednesday
Yes, it's literally the same exercise as a low-bar squat, only with less weight.
531 + Joker Sets + first set last
50-100 reps each of push, pull, leg/core everyday.
Good mix of intensity + volume imo.
I did not front squat on wednesday, I was stalling after 2 months+ on SS and decided to just test my front squat retard
>light day
I don't remember any light days on SS
>What 5/3/1 template would you recommend?
How many days per week? Beginner, intermediate, or advanced? Focus on hypertrophy or hyper/strength?
You're the retard, dumbass. See:
Yes you just put the low bar in front of you since the weight is light enough to be front squatted
fucking kys retard
Fight me irl you stupid fuckface be better not bitter bitch vagina
You just gave your ass a rest day and your quads and upper back another heavy day. Congratulations.
Memeing aside I agree with gbro that upper back can be trained every day.
I had an aha moment with the juggernaut method so I'd say that. It forces you to go into high rep on main lifts instead of requiring you to know you need to do that as an accessory to un-stall your progress.
juggernaut method has still high rep accessory like dips.
I noticed I couldn't do as many weighted pullups two days in a row (on a bulk, good sleep, throughout many weeks that I had it programmed like that). To me that pretty much proved it hadn't fully recovered.
Are these kg or lbs
Stones
You should obviously program them (weighted pullups one day, bw. other + various intensity/volume)
Kilos obviously
> 160kg 3x5 squat
> 80kg bench 1x4-5
> 140kg deadlift 1x2
> 120kg power clean x2
> 120kg front squat 3x5
how badly did i fucked up it
Are these 'legit', meaning, do they help your shoulders recover, warmup and prehab?
I that's what I was doing by the end: weighted chins on Friday, bw pullups on Saturday, my pullups were so cucked I just assumed I sucked at them (less biceps yadda yadda), then I moved that workout to Sunday and I'm doing weighted-weighted again, basically same reps on both (high-reps after rows to fill out my autistic desire to have equal pressing and pulling volume).
Get a sword or a halberd. It'll look 1000% cooler.
Alot of people doing SS seem to suck at benching. Brian Alsruhe's video on benching is what made it click with me, and my bench skyrocketed, try watching that.
The SS youtube has a video called something like "the 5 esssential step for deadlifing", watch that as well.
Thanks, I'll watch them.
And yet you have barely progressed.
>Brian Alsruhe's video on benching
>arching is only about cheating ROM
Just cause you have a big arch doesnt mean youre stable. Plenty of people with big arches and big lateral movement while pressing
anybody here planning on going to the gritmas classic this year? been thinking about signing up
Do you guys
A: Flex your abs and then breathe in
B: Breathe in, allowing stomach to expand, and then flex your abs
Probably because he uses bench as an assistant movement for his press,
so he doesn't care about how much he benches, just the strength carryover and a big arch wouldn't help much there.
no idea, but theres a lot of research on them. maybe google a bit. i plan on getting one when i build the homegym.
breath in first. the core flex is all about creating stability, if you do A you ruin the stability when you breathe in. make sure youre flexing all around your core and not just your abs as well.
Yes, it has the same accessories as 5/3/1 big but boring if you choose it but what I'm getting at is it programs 10RM/8RM/5RM/3RM progression into it and only focuses on 1RM stuff leading up to a meet if you intend to compete in PL.
Juggernaut could be viewed as superior for sports because it only does 1RM (which doesn't build much, you've already built it leading up to it) if you compete IMO.
At least for me I need the higher volume main lift months to up my 3RM without injury.
I dont think it matters. Plus you should be expanding 360.
>spinal flexion under hundreds of kgs
I was thinking more about the pectoralis major, and how it likes pressing downwards.
And yeah, people like are probably not using their shoulder blades as a base so probably not as stable, looks more like their traps.
????????
Arching is primarily about protecting your shoulders and creating tightness, reducing ROM is a completely different beast
The latter
Yeah you don't go full out on weighted chins then expect to break rep prs on unweighted pullups the next day. More like weighted chins then high volume rows next day.
>"flatback benchers do not move a lot of weight"
Strike two.
Your bench is doodoo
do what feels natural, it's not rocket science
I'm so damn comfy rn I almost forgot how awful being alive is
same
Honestly it's kind of pathetic that you're so rude about it and DON'T bench more than he deadlifts.
I just sent an anonymous tip to our powerlifting federation (IPF affiliate) about my bro doing roids and ECA. He's not even in my class, just I thought it was my civic duty.
I think you lost a few braincells recently. I was talking about my first day of lifting.
I lose braincells every day. Just not at the same rate as our resident alcocuck.
Is gzcl rippler legit ?
pls respond
BASED