/plg/

Powerlifting general
Tfw Sheikodick edition

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Other urls found in this thread:

youtu.be/3tOVDisiX7U
twitch.tv/videos/256068346
twitter.com/NSFWRedditVideo

5/3/1 will bring you to elite level lifts

anime is for ghey

>tfw making gains but getting bored of my current program

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run ph3 or you're GAY

58 terabytes
That's like... every CP film ever made probably
Holy shit

>that pic
Based and Redpilled

Redpill me on kettlebell swings

not even remotely close

Not even close. Not like i would know.

How to improve scapula retraction for bench?
I'm already rowing 4 times a week, facepulls twice a weak, rear delt flyes twice a weak, band pull aparts between bench sets, I also stretch my pecs every bench day.
Am I just destined to have an unstable bench forever?

Is the bench itself slippery/narrow? That makes it much more difficult to keep your shoulder blades retracted.

It might be narrow, I don't know as I've never used a comp bench, just this one in a commercial gym.
I can stick to the bench pretty well, I just can't bench without my scapula coming forward on the concentric, specifically my right shoulder comes forward..

Try face pulls (t. garagebro) or cable rows (t. me) before and between bench sets for stability.
See if you have skoliosis
Pull up and behind the barbell kinda like you're doing an incomplete muscle up on the barbell then plant the back on the bench where you want it immediately from there.

Are you pulling the bar apart?

Thanks will give those a try.
I don't think I have scoliosis.
Is there anyway to tell without going to a doctor?
No, the cue I was always told was to bend the bar like a horse shoe to activate the lats.
I don't think I've ever tried pulling the bar apart but I'll give it a go, thanks.

Is it true that Deadlifting gives you big traps?

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go to a mirror shake out & relax shoulders if one shoulder is higher than the other you probs have scoliosis that is impacting your bench

Shrugs give you big traps.
Upright rows give you big traps.

Deadlifts are wank for putting on mass. Only nonces on here say they're good for building traps then when they post a pic they're barely escaping DYEL.

No deadlifts don't do anything.

Yes. Even more if you use a wide grip.

Don't force ROM, just focus on locking out your elbows without doing anything with your shoulders

Any sort of heavy pull/carry from the floor will do that, yes

Deadlifts and any heavy pull/carry from the floor is excellent for trap development. You ever see an Oly lifter or strongman with proportionally small traps?

Btw, how's your internal rotation on that side. What does your right side look like if you do a scarecrow test? youtu.be/3tOVDisiX7U

>scoliosis

Only in plg

Left side can reach 45 degrees from the wall, the right side is slightly behind, so about 55-60 degrees from the wall.
I'll try those stretches in the video too, thanks.

This banded distraction is especially helpful, fixed a lot of my problems

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>slippery

You and I both know that's not the proper term where we're from.

I'll give that a try, thanks again.

I don't really use much pittsburghese in day to day life

No problem, best of luck friendo

How do I warm up before testing a bench max? I'm not competing or anything, just testing my 1RM in two weeks when I'm finished with my program.

Aiming to hit 132.5kg, is there any harm in trying for a 127.5/130 before that?

I like to do some reps with the light weights when warming up, and finally do a single at 90% of what I expect as my final weight. I've seen others warming up only with singles even on the very light weights but I'm not a fan of that.

My usual warm up is:
- 20kg X 10
- 60kg X 8
- 80kg X 4
- 100kg X 2

I don't always do that exact amount, just a rough guide. Do this before my working sets. That seem fine?

Larry Wheels almost hit 675lbs and he warmed up with singles all from 225lbs at least.

Then again he is a freak

I'd add one single maybe at 115 before going for 132.5 but that's personal. If you feel ready and warmed up after 100x2 then go for it, but if the end game is a single then I would at least add 1 warmup with a single.

do i have small arms if the bar hits my balls when i lock out my deadlift

Yeah that 's what I was referencing. He wouldn't even take time between unracking to stabilize the bar at the top, just a pullover into the press. His stretch reflex is also out of this world, all that was left after he bounced off the chest was 2 inches for the triceps.

You have a big dick OwO

First time i benched 4 plates i did

Bar x 5
60 x 1
100 x 1
140 x 1
180 x 1

Brad Castleberry hit that for a double, it's not that impressive. Larry's deadlift is crazy though.

Lads I dreamt I tried to break up a robbery or something and got shit directly in the face. I was dazed for a moment and couldn't believe I was still alive.

After being rushed to hospital and having facial reconstructive surgery I had to live out my life with a deformed face and it was absolutely horrible.

How to keep arch from collapsing by the end of a set.

I have literal scoliosis and it literally causes my right shoulder (which is literally lower) to literally get out of position when I'm doing literal bench presses. Loads of rows and posterior delt and ohping and traps prevents it though.

I bet you have self diagnosed """""scoliosis""""""ya stupid fuck

>he does mega-arch and paused benching all through the year and not just before meets

Find a new hobby if you actually do have it. It means you're a certified GDE.

A literal doctor diagnosed it when I was a literal kid you dumbass. And I still bench more than you lmao.

No, my arch is quite small and I mostly do TNG. I don't do some contortionist shit like Fat Retard.

Not got sheiko dick ATM

If anything I can't keep that thing down

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Focus on thoracic extension the whole time and leg drive

The best way to keep a specific movement pattern fresh is to do it frequently. Doesn't mean you should only do that variant of bench, but still.

> no picture of diagnosis

ya, self-diagnosing retard or baiting idiot

It's mild and doesn't really prevent me from doing anything.

Assuming you have the mobility you can learn a movement in weeks or, even from scratch. Neuron gains are easier than muscle gains.

It was more the fact that a major spinal condition was one of the first suggested causes of an unstable shoulder on the bench

Fun fact, my grandma was the first person in britain to be operated on to correct scoliosis

I have the diagnosis right here you fucker

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Is she hot?

That's true, but why lose it in the first place? And maintaining mobility for a movement is harder if you don't do it to practice it.

>Scoliosis
There are varying degrees of it, lots of people have minor scoliosis. Myself included.

His situation was exactly similar to mine (specific shoulder getting out of position) + it's easy to check by just going to the mirror.

Squiiisshsshh brrrpfft splosh

Brrrpffft brrpft slash brrpft plop brrpfft drop!

Brrpft S splahsh brrpft drooop!

Brrffpy splash!

Honestly yeah all those brrrrpffts were legit like I kept farting out the Norman khan into the toilet there and all of the above happened in like 60 seconds it was super intense

23andme just showed I have mongolian ancestry fuck me sideways

Ahahaha btfo

> Largest technique factor is the correct position of torso in the bench, with contact points in two possible areas: upper back and ass.
> His problem was with the other half, so this means scoliosis.

hell of a doctor you are.
it could *literally* be something as innocent as bad fucking form or fucking slippery benh

im probably genghisid friend of wolves master of eagles king of steppe ok

More like someone with the last name of Khan raped your ancestral mom LMAO

Post sound clip of your throat singing.

Forgot to reply earlier, its not scoliosis as both shoulders are level.
Did a bit of a think and my problem is probably related to the fact I spend 12+ hours on a computer a day, specifically, reaching forward with my right hand to use the mouse or trackpad.

I merely SUGGESTED his problem might be from a specific cause that is easy to check for why are you so triggered
Or are you just unable to understand what you read lmao

there are specific warmups to help to release and activate mouse hand, you should hit up google or yt for it

From FAT Powerlifter to JACKED Metrosexual...The Mark Bell Story

Thanks, will do.

I’m known for my immense wealth, good looks and giant dick

I am looking for a program I can run back to back to prevent injury with a lot of amraps and high intensity does anybody have suggestions

PHD owner dr Layne Norton's PH3

>to prevent injury with a lot of amraps and high intensity

PH3

These are the same poster

I've been hearing more and more about ph3 can you give me a little run down on what I need to know to jump into this program

This is currently my favourite picture

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howdy

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PH3 is the program sean used to cripple himself.
He wants you to cripple yourself too.
Do not do PH3.

I haven't come here in a while. Where is Trappy? I have some routine questions

Just run ph3

twitch.tv/videos/256068346
I think she's streaming now, go ask her

This place is queer as fuck right now. Must be all the virgin cripples.

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gonna hit up the clubs again tonight. god knows why but I've been so damn horny recently, have to have a wank morning, noon and night in order to contain myself.

Who else here /high test sexual deviant/

I’ve been here for a lot of years now and I keep seeing the same rookies make the same mistakes

Whether it’s:
high intensity, low reps
High intensity low volume
Low intensity, high reps
Low intensity, high volume

That’s all wrong, what you need to properly stimulate muscle growth and strength is high intensity, high reps with high volume. That is EXACTLY why PH3 is the BEST program and is untouched for miles

Guys i just got done trying out for my unis power lifting team, im fairly new to lifting only 3 months ago, but ive been really trying to improve
Today they had us do a similation of a meet and we did all our lifts
Im 175 lb and my lifts were as follows
Squat
275,315,355 all success
DL
315,365,405 all success
Bench
195,225,245 failed on 245
For a total of 985, 8/9 attempts

Is this good? Im waiting for an email to see who got in but im fucking nervous bros, about 30 people tried out but theyll only let in 20, the spread seemed pretty average and i felt like i did pretty good compared to others

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The only thing here that's untouched for miles is your dick

You might make it in, depends on the wilks of people in your weight class on the team already and the wilks of everyone that tried out, especially for your weight class

Super elite bench and a beginner's squat

@47569532
Imagine wasting your Saturday trying to troll people about programming in a hobby that you don't even participate in

D-dont you mean elite squat and beginners bench? My bench is my worst compound by far, i felt so shitty failing the 245