/plg/ - powerblogging general

sean say: do ph3, +450 wilks in 6 month
apu say: frens dont lissen to him u will crippel urself :(

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First for ass

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;)

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Reminder that block/rack pulls and banded deadlifts are almost entirely useless if you're not advanced, because 90% of beginner/intermediate deadlifts are failed off the floor and the rest are failed because you had to get out of position in breaking the floor.

Redpill me on roids. Will a single cycle cause irreversible damage to my balls?

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With the weights i am lifting there is no danger of bending the bar lol. Thanks though

How do i set up for a rack pull / block pull? I use the SS method for deadlifting, is it same thing? Anything i should i know?

thanks, I just got promoted

No, a 10 week cycle of Test will get you a. enough muscle that won't go away because you're a dyel faggot and its below the natty limit so you'll be able to mantain it off cycle, provided you PCT properly.

Yeah, same as you set up for a deadlift.
No, not really, they're fairly straightforward, if they're very heavy you might wanna use straps, but that's it really.

Okay thanks!

You can bend it with a plate aside if youre enough of a dick

Bands cue you to pull harder and accelerate through the whole movement. Thats not hurting speed off the floor

A low block puts you in a less efficient position to break the floor. Again thats not going to hurt strength from the floor

Use your fucking brain

so bitter

- 10 carpets sold this month

>need to improve bottom portion of lift
>just make it easier instead
>or just skip it entirely

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>what is overloading upper back

Entirely unnecessary for intermediates

everyone benefits from stronger upper back, period

From sedentary cardiobunny that has shit posture to powerlarders

why do weakfags always try to overcomplicate things

Mike T already proved you can make a fuckload of progress by doing the same simple shit every week until it stop working, put like 80lbs on a 800lb raw squatter

>you can do same shit until it stops working

really activated my neurons

Then do something that won't tax your deadlifting as much, ie rows or chins

You forgot the part where he cripples many of the people following his coaching.

I think what he meant was if you're bad at breaking the floor and the first few inches off the floor, doing block/rack pulls/banded pulls don't actually help with what you're bad at.

There's a point where your misinformation becomes disinformation and we've clearly passed it.

>dude just do something that works for you

>squat 5 pl8
>deadlift 4
how to fix
firm is good but the weights just won't fucking go up

As i said, pulling from 2-3 inches is harder than from the floor and will make you stronger from the floor, i get hardly anything from deficits but low blocks made me faster

Pulling into a band stops you easing the bar off the ground, arguably more of a mental thing but it will make you pull harder and work the glutes more at the top, which is nevee going to hurt

I can appreciate a nice fixie.

>As i said, pulling from 2-3 inches is harder than from the floor
Can you explain this reasoning? It's pretty much like saying pulling with longer arms is harder than with shorter.

>WAWTT
wide grip pause bench feet in the air 85kg 3x10
cable flys 23kg 2x15
LTE 42kg 5x15-10
dips +25kg 2x12
chins 4x12-8
preacher curls 20kg 3x10

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>no pedal cages
Probably on single gear even if it has flipflop hub desu sempai

>can you explain

Ive done it?

It will be an individual thing, this whole fucking sport is. Always have other options to explore if the 'traditional' methods arent working.

well for me it was much much easier and actually made my normal deadlifts a bit weaker.

>20kg curls

Kek

Is that GDE? I've only started curling very recently (fell for the strong people don't need biceps meme). I do 12-8 chins until I can't anymore and then do some curls before going home.

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Like i said its individual, but id generally add weight relative to the height of the block vs pulling from the floor as ofc it will be easier with % based off your normal dead

The point still stands, dont be restrictive in what youre willing to try

Possible, but the aesthetic remains.

Why are you using plastic water bottles /plg/?

Most people curling 20kilo use more hip drive then a sold out starting strength seminar

what's your address faggot let's see how much you curl with a fucking gun in your mouth

I did some super strict bicep curls and my rear delts fatigued first before my biceps. Wtf?

Roid rage

stop moving your elbows

I did some lat pulldowns the other day and my triceps were giving out before my lats. It was after a lot of pressing though.

I didn't move them I did them super strict with small weights.

How do I decompress my spine? My old oly coach told me to just hang on a bar and relax everything but my current gym's pullup bars are too low and I live in the fucking desert so there are no tress.

the same shit happens to me!! Especially my right arm. Someone explain this shit

>How do I decompress my spine?
broscience

bend your knees you dumb fuck

Hanging leg raises, chin-up, pull-up, dips, weighted if possible
>tfw 192 compressive and 268 decompressive reps a week

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I'd fixie my dick in her bagina, if you know what I mean.

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>Deadlift 5
>squat 3.5
>bench almost 2
how to fix

this
also McGill says spine traction should be used on case by case basis.

Stretch reflex is causing you to feel better for short while, while yo uare actually doing more damage to spine

>268 decompressive reps a week
I hope you're not counting belt squats in there

do you attach your head to ceiling with neck harness when you do belt squats?
Or chinups on bands hooked to your jaw

Only the exercises mentioned, but I am aware of gbros autistic tantrum about belt squats being decompressive.

Why is my neck (not traps) so sore from looking up at deadlift?

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>deadlift 4pl8
>squat 4pl8
>bench 145kg
HOW TO FIX

SQUIIIIIISSSH SPLOSH

SQUIIIIIIIIIUUUIIIIISSSH SPLOSH

drip

There goes some Norman khan in the toilet

I think that was it

Stink factor 5.0/10

(3 minutes later)

Nope spoke too soon

Squiii- drip uiiisssshhhhh spllaaat

because you're smart and look up with a neutral spine (ie by shoving your neck back instead of twisting it)

Traps go upto the base of the skull...

does anybody have a link for Destroy the Opposition by Lewis?

Ever injected steroids there? Into your skull?

No because it’s a bad program

Run PH3 if you want to make gains

Only my traps get sore looking down, but my whole neck is sore looking up

>cripling ur frens

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Currently uploading it here,
volafile org/r/fit

thanks mate

literally just fine
you just are a manlet

>you just are a manlet
how did you know?

>WAWTT

5th set blog repost
Microcycle 4, Bench Accessory

• "Wide" Grip 2x25@175 (lbs)
• BB Tricep Pullover 2x20@75
• Chinups 5x8@+10lbs
• Single Arm Band Tri Ext 2x25ea
• BPaps 2x40

I'm really enjoying the program so far. Looking forward to the next few Macrocycles. I pretty much have the next 4 months planned.

/blog

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WAWTT

- valsalva maneuver 1x5 with increasing intensity
- light stretching of legs

You should move the elbows to use both the forearm and scapulae biceps heads. You need muscles such as the rear delt not to do so.

This makes no sense.

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short legs and short arms >good for squat and bench
>shit for dl

i know because im exactly the opposite

but my squat is fucking shit.

better than mine lol!

I know. I am struggling to understand it myself.

gib milk

yeah but in what world 4pl8 squat is considered good when you can bench 145

Just to make sure there is no translation problem. What do you mean by pull down?

>tfw have to lift in the mornings and can't see my waifu any more (afternoon crew)
oh well, I hope she gets thirsty for strong boys in my absence, we were building good rapport

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So what is wrong with the bridge ?

The exercise? Nothing

Unessesarily complex. Uses RPE for lifters who have no business choosing loads by feel.

in what world 95kg bench is good when ur dl is 220kg

It is memed up SS that requires noobs to auto-regulate (which is dumb) and Shekelbaum sounds like a total piece of shit trying to scam novices, pretending like he has the philosopher stone of gains while promising only 8 weeks or progression for people who would progress on literally anything, including the programs he likes to shit on.

it's not its trash

way too complicated for an intermediate. Your only hope doing that program successfully is if Feigenbaum or Baraki is personally coaching you every workout. I don't care how theoretically effective a program may be if it's so complicated that its compliance rate is going to be 0%. Considering they're both MDs, they should know the importance of adherence.

I grab onto the wide grips, and pull the weight down towards my chest, while leaning back just a slight bit. I pause at the chest for a moment to make sure I am not using too much momentum and then I slowly let the bar ascend again. I also pull my elbows towards my pockets.

They also copypasted from Mike without properly citing. Someone should run their theses through a plagiarism detector, these things have advanced by leaps and bounds in the last decade.

Approved Intermediate Programs for PLG

>Bro Tier (trying hard, having sex, loving life required)
5th Set (late intermediates)
5/3/1 (read Beyond or Forever)
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 (any variation)
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