/PLG/ - Powerlifting General

>fix dl form
>goes up comfortably but bar drifts away after every rep
>get insanely sore lats and rear delts
Wew and i thought deadlifts were a meme for these

guess my lats are still weak due never training them in good positions

>WAWTT

Some doubles or triples on bench, ranging from 160kg to 170kg, a few sets of light overhead press and shoulder assistance movements.
Also cardio.

Im in love with an average muslim girl on ig and I dont know what to do

>WAWTT
CGBP - A heavy set of 4 followed by a heavy set of 2, because I failed at getting 5.
Clean & Press 31 reps
JM press 50 reps
Pulldown 80 reps
DB delt work for dat dere pump.

Maybe you should behead some infidel and send her the head. It's like offering flowers

Are you ready to kill her family members if they cocky? If yes, you can be together.
If no, your body will never be found again.
t. guy who had to stab an Albanian to death.

I don't know if I want to die or not. Neither seem like very good options.

>guy who had to stab an Albanian to death
Tell me more

If true, you did the world a service.

OHP barbell with 25's: 10 reps x 6+ sets
OHP with 25+10: 10 reps x 5 sets
OHP with a full lmao1plate: 2 shitty reps for 2 sets.

explain.

Hip drahve.

Imagine losing someone special in your life and still occasionally think about her over a year later

Pathetic really.

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>be big brother
>have retarded brother
>retarded brother is together with Albanian girl
>girl gets angry
>5 guys kick homedoor in, with bats and swords
>brother instead of fighting runs inside
>have to kill one, walls full of blood, ceiling full of blood, nothing personel kid.jpg
>Albanian before dying screams in agony and the rest of Albanians shit their pants.
>called Police
>Kurd police scream at me "Was it fun going full power?"
>Didn't go full power
>now they check data registry with my dna and fingerprints thinking I'm somekind of pro criminal
>THX brother

How the fuck do you survive 1v5? I call bs

I'll behead u

her dads dead. all Id have to deal with is her mum, and mums love me desu

>Was it fun going full power?
lol

you rely on stretch reflex

this is a powerlifting thread, overhead press is likely a waste of time for you to be focusing on

youre weak, so these small jumps are actually a significant % of your max

'no'

Alright requesting a deadlift fag.
I used to lift at home and used a bar like pic related, it doesn't whip at all, it has no slack. I can do 215kg for a double, (maybe two if I'm lucky) on that (used to do a bit more but summer happened and I haven't been able to lift much). Yesterday I lifted at a gym for the first time and 215 for a single on a normal olympic bar absolutely kicked my ass. It was so much harder. I got three singles, the grindiest I ever got. I know for a fact the plate diameter/bar height was the same as my homegym (standard). So what the fuck happened? The strength curve was different. My form deteriorated right from the floor which is usually where I'm strongest, I usually never fail below the knee. The slack just felt so weird, usually I just straighten my arms, do the cringe Eddie Hall rocking back and forth and the bar comes right up.

Anyone had the same problem? How did your form evolve? I've been watching Pete Rubish vids where he explains tension before the pull but I don't get it.

forgot pic

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>do the cringe Eddie Hall rocking back and forth
stop

youd think someone who pulls 5pl8 wouldnt be this dumb

How much did that bar weigh? A normal olympic barbell weighs 20kg, ones like your can weigh anywhere between 5kg-15kg.
How accurate was the weight of your plates?
Start over again at 200kg on the gym bar.

standard bars/plates are lower quality then olympic. even if they say they weight 20kg, the probably dont. you were probably just lifting less than you thought you were

Can someone post the bridge 2.0 and hlm?

this didn;t disappoint

just to be clear I don't do it because Eddie Hall does it, I've always been doing it. It's just to get the bar closer and get momentum I think. I don't know, just feels better.
the bar was 10kg and I actually weighed and labeled (this is what peak autism looks like) every disc I owned, to be fair the whole thing was 400g lighter than it should've been but still, surprisingly close.

You just need more practice on a normal bar, you'll pick it up pretty quick.

watch ed coan how to dl video. learn to dl properly

yeah I hope so, still it's pretty weird since according to most instagram 'powerlifters' the stiffer the bar the harder the lift.

Do you think it could be the slightly decreased ROM? kinda like how mid shin rack pulls are actually harder than deadlifts? would be neat to pull more from a deficit, also would score me some sweet internet points.

more like you had off positioning coz you rock back and forth in hour start position you fkin dummy

I wouldn't do it if it fucked my positioning...

>WAWTT

>Bench 10x5 @ 50% TM Superset with Chins first 5 sets, facepulls second 5.

>5x5 Weighted Chins - 20kg

>5x20 Facepulls

>4 sets of Barbell Squat - 5 @ 65%, 5 @ 75%, 5 @ 85%, 20 @ 55%

>4 sets of Barbell Shrugs - 20/15/10/5, short rest

>3 sets of DB Shrugs - 20/20/heavier weight for last 10

>3 Sets of V bar Tricep Pushdowns 25/15/10 - 10-15 second rest between

I get a little bit Norman Khan
I don't want you to type it Sean
With nobody else but me
With nobody else but /plg/
I get a little bit Norman Khan
I don't want to share you Sean
With nobody else but me
With nobody else but /plg/

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supertraining one? I don't get much from it. I mean deadlift form varies so much. And ed coan has such a weird build that I can't get much out of watching him t b h. If I had to say my form looked like any famous deadlifter I'd say a more dyel pete rubish (or maybe wormchad), drop hips, rounded back, hard as fuck lockout. I don't understand guys like john haack who just bend over and pick it up.

it's taken me two weeks to get most of my strength back, maybe i was just uhhhh... peaked? cuz i was doing squats and bench everyday before getting sick

what ed coan talks about in the st video is universally applicable, youre not a special snowflake who "doesnt get much from it"

I can tell you 100% pete runish does what ed coan says about pulling the slack out of the bar, hip hinging, hips high etc. his rounding of the back is not something you should emulate at all tho

wormfag doesnt have a "style" he is literally just deadlifting incorrectly

learn to deadlift properly

jesus christ remove destroy the opposition from that program list, deserves to be in ph3 tier of cripple maker

85%-90% for 6-10 sets of 2-4 reps two times a week on squats, lmao good luck

t. does not destroy his opponents

>destroy the opposition
If the opposition runs that program it sounds like it'll be successful.

thats not even hard
Honestly youre a fkinf retard you think you standing in the exact position is worse than rocking into position where you can easily have deviation in form

>tfw was doing something like that and wondering why I'm not making progress

>SS
>BB row
oh boy

well thats two plates for you so i'm sure it's perfectly doable

come to my country and kill all the albanians pls

GDE detected, it's not easy but not as impossible as you make it sound, besides 90% is likely sub-2pl8 for you, that'll hardly cripple anyone bub

How many projections can you fit in one post?

6x2 at 90% or 10x4 at 85% squats twice a week is unsustainable as fuck. Anyone saying otherwise is dyel.

did you just rip off my own insult from two comments before lmao

Retard. It won't kill you, but you will stall and get demotivated as fuck.

can someone upload louie's methods book to the volafile

Is it actually 90%/85% or is there wendler tier fuckery with training maxes?

probably not talking about the same vid.
how is wormchad deadlifting incorrectly lol
>bar starts on ground
>locks out

Idk, I didn't look at the actual program. If it's based off a 90% training max then it's doable, but still pretty hard.

Nope.

H- Heavy. This, for you, is going to be 6-10 sets of 2-4 repetitions. Lest you worry you won’t get to do singles, you will, but for the purpose of this chart keep it to the aforementioned. Always make sure you’re picking a weight just below your rep max for the reps you’ve chosen. Thus, if you’re going to do 10 sets of 2 and your two repetition maximum is 200 lbs, use 185 rather than 200. This will ensure that you get all of your reps. For these, you’ll be using 85%-90% of your one repetition maximum, most likely.

It's already on the Google drive.

I don't have the copy pasta on my phone, can someone post it?

>Is it actually 90%/85% or is there wendler tier fuckery with training maxes?

Facts
>I've never used a competition max to calculate work loads
>I used reduced maxes for all programs
>I always have a better competition performance than my training max, sometimes by 50 lbs
>I've never had an injury

Why not just reduce the percentages if you're not going to use a true max? Isn't the point of percentage based programming to select the weight intelligently based on what you're capable of? A program that says 90% 6x2 is very different from 85% 6x2.

Like I said before training max makes no sense at all when wendler just inflates the %

Yep, I agree 100%

Use your brain.

70% of a competition max is not the same as 70% of your current training fatigued max.

Taking a step back by using a training max reduces overall rpe of a program and allows you to drive progress again with lower risk of injury. One step back, two steps forward. Eventually, three steps back five steps forward.

Another problem is that 90% is not going to be the same for an intermediate lifter compared to an advanced lifter. The physical toll on the body is going to be much different. Advanced lifters need to train further from their competition max

Or you can reduce training percentage

It's easier, in my opinion, to just adjust your personal training max, so you're not having to mess with the percentages of different kinds of programming.

A beginner might use 100%
Intermediate 90-95%
Advanced 80-85%

The problem is that you have to ask yourself is what does that training percentage mean? Because your current capability is going to change drastically depending on how advanced you are through a training block

People are starting to call me "big guy".
Is it a compliment?

They're saying you look like a plane hijacker.

How do you know how much to reduce the training max? It's way easier to just change the percentages throughout a program as fatigue accumulates and dissipates.

>Oh I'm feeling kinda fatigued so I'll just reduce my squat max 30 lbs
Sounds like introducing another variable for the evermediate to fuck up.

Are the adidas powerlift 3.1 any good

>How do you know how much to reduce the training max?
More for an advanced lifter, less for a beginner.

>It's way easier to just change the percentages throughout a program as fatigue accumulates and dissipates.
I don't think so. Think of training max as current capability maximum, which gradually increases as you add weight throughout a training program. So you only have to change one input, as opposed to tweaking a program continuously as you run it

>Oh I'm feeling kinda fatigued so I'll just reduce my squat max 30 lbs
No, more like, I just deadlifted 600 pounds at my last meet after peaking and reducing volume, and I don't think I'm going to be capable of a 600 pound deadlift for another month or more. So you reduce your training max to 550 and rebuild your fitness until you surpass 600.

>Sounds like introducing another variable for the evermediate to fuck up.
It's actually very simple, but it depends on the program. An intermediate doesn't need to be deloading their training max for sheiko, for example.

I think an intelligently designed percentage based program (like sheiko) already takes fatigue into account so you shouldn't have to adjust anything.

You know what's simpler? Just write the fucking percentage you're prescribing.

Agreed, any program that uses a training max instead of straight percentages based of 1RM is stupid.

>stop """serious""" powerlifting because bored and no worthwhile way to compete in my area anyway
>fall for le aesthetics meme
>get on bodybuilding program, 5day/wk upper/lower with what feels like 900 total reps per muscle group, dedicated arm day and similar shite
>test maxes for keks with an old friend who's in town
>grossly outlift my old maxes despite not having done less than 10 reps or generally more than 65% of e1rm in an eternity
what did my body meme by this?

/niceblog

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With time you don't miss the person but the moments you shared. Then, after a while, you start missing how you felt during those days.
Not pathetic, just normal if you had good moments, mate.

>be weak twink
>build more muscle
>wow i got stronger
i wonder why

>WAWTT

Bench 7x4 325 @ RPE 8.5
CG incline 3x7 185 @ RPE 8
Deficit Deads 4x4 415 @ RPE 8
BW pull ups 3x15 RPE whatever
Curls 2x20 RPE whatever

Project fix my dogshit deadlift is underway

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>physical therapist tells me to go buy real lifting shoes instead of shitty converse

Should I?

stronk lifts my man, how long you been training

nigga I stalled on 4.5pl8 DL before I changed goals, not worlds tier but hardly a weak twink outside of e-statting 7pl8 repping Jow Forums.

But yeah I'll treat it as an improvised, one and a half year long hypertrophy block kek

>you need a lot of muscle for a 200kg dl
i bet you did it sumo too lmao

While you're moping around a year later thinking about her, she's already long forgotten about you, and you're now just her creepy stalker.

Pathetic really

Me want SNU SNU

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I'm 13 and what is this?

>it's an user buys dried fruits and accidentally end up eating the half the bag in 10 minutes episode again

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dried fruits are so trash I'm not sure how anyone could eat them.

>any frail dyel can just pick up 200 like a dropped pencil
and nah conventional.

would love to hear you projecting more but I gotta work, cu bby

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Ugh why do they ruin their bodies with those awful tattoos.

1 day volume bench, 4x8 into 3-5x5 db bench, bunch of back and triceps accessory.
Then 2 day pause into 4x3 3RMs into 3-5x8 db bench, bunch of back and triceps accessory. 1 day pause and repeat first day. Progress weights here whenever possible:

How far can you progress bench this way? Why would it stall?

>4x8
>volume bench

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I bet your total and Wilks are lower than your subpar IQ

Try 4 AMRAPs at reasonable weight follows by 5 sets of db bench to failure and tell me that this is no volume