Plg - powerlifting general

>At what point did you realize programming is largely a meme
When I was a faggot evermediate.

Nice blog *under skills, on resume'*

finally moving to a new gym with more than 2 power racks boys! we gains now
current gym I got told to stop after I loaded up the non rubber plates to deadlift, the bar can only hold 220kg rubber plates.. also told me I can't use chalk, the fuck is this.

Beltless is the biggest meme at the moment.

Check out my beltless, post surgery, high bar PR!

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for Haack specifically, I can't say why
from what I've seen, the IPF functions like a cartel and plays shitty politics with all of its national affiliates.

15 posts in 3 hours

Pee ell gee is dead

After that dipshit nuked the other thread, can you blame it for being that way?

Hey that dipshit was me :D

Repostan from the old thread because the mod's a faggot, because FIGboy's bench wisdom needs to be shared with the masses:

>W1D1
Bench: 1x1@90% 5x8@70%
Dips: 5x8-10

>W1D2
Paused Bench: 6x2@80%
Seated DB Press: 4x8

>W1D3
Bench Press: 3x1@90%
Close Grip Bench: 7x5
DB Bench: 5x10

>W2D1
Bench Press: 1x1@90% 8x5@75%
Dips: 5x8-10

>W2D2
Paused Bench: 6x2@80%
Seated DB Press: 4x8

>W2D3
Options:
-Do some AMRAP test, say with 85%. If you get 3 reps, add 5 lbs to whatever max you're using to calculate percentages for the two week cycle in the first place. If you get 5+ reps, you can probably add 10 lbs. or you could do the same thing, but with a lighter weight (80%, increasing estimated max if you get 5+ reps, increasing it a lot if you get 8).
-If you prefer RPE, warm up and then work to a single that feels like a 9. This will be about 95% of your max. So divide that weight by .95 and use that as your new max. Benefits in that you can easily do a competition rep for this, while higher rep sets really don't agree with pauses. Downside is that a bad night's sleep or some such might skew your RPE. If you do this, follow it with 2x5 or 3x3@80%
Also, DB Bench Press: 5x10

ALSO, stuff that doesn't have a percentage listed lacks it because you aren't going to know your max Dip weight, or your heaviest Seated DB Press single. Pretty much all of them are assistance exercises, to be done with a rep or two in the tank, and somewhat short (2-5 minutes) rest between sets.

Every time someone makes a thread i don't like I'm going to now post scat until it gets deleted LOL

>that horse shit volume for bench

woah man, that's one hell of a convoluted way of letting us know that your bench is garbage. thanks for sharing, though. it's always good to laugh.

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>seated as opposed to standing DB press
>no back work whatsoever
>no incline work
>no triceps isolations
>awful bench press volume

this is just one huge disaster and a one way ticket to shitterville... yikes.

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The national affiliates themselves are often most of the problem.

But I'm biased. We had to put up with Wilks.

Can't sleep cause I keep remembering embarrassing things I've done ahhhhhh

mine's in literally two hours and jesus christ I'm crippled by anxiety although I know I'm one of the best they'll get and acts of God excepted I'll get hired with a 85+% chance. send me your autism-curbing energy

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Put the / around plg so it shows up in search, thank you.

>Seated DB Press: 4x8
Sorry I like my non fucked up shoulders.

Lol epic trips mean you gotta do epic shit like ask girls if they're naked under their clothes and trying to score hetero blow jobs from male peers out of pure loneliness *air guitar*

Woah there, that's quite a wall of text. The beginning and the end are way too far apart. Can you summarize your thoughts into a few short sentences?

Tried a 5th Set mesocycle and while it was great fun it feels a bit slow for a weak evermediate like me; the format is nice but the 2nd and 3rd mesos before peaking use exactly the same weights. What's a good alternative? It looks sinilar to 531 in some regards.

>paying for porn
blows my mind people still do this.

>nobelt
>noshoe
Hear me roar motherfucker

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Needs more Arnold Press

PH3

>no back work

I was expecting the guy to run it along with, you know, deadlifts and shit. If he's a Bench Only GDE, that's my mistake.

>Triceps isolations

Nice meme you got there.

That's an option instead of the seated DB presses. You could do them after DB Bench presses on the D3s if you had the extra time and energy also.

should I consume carbs before working out?

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>>Triceps isolations
>Nice meme you got there.
t.120kg bencher

Somebody get this hothead out of here

Jailhouse Strong 4 week cycle, similar to 5th set. increase every meso 5lbs.

>triceps isolation for bench
>meme

YEP, he's DEFINITELY got a terrible bench

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Sean why you do your posts so obvious if you want to hurt people

>everybody who points out something i'm guilty of MUST be one and ONLY one person

tripshit cope posts are so embarrassing.

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Who are you again?

Wtf how is that even close to depth?

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This is not from botttom position of Jon squats, granted that 4 of 5 were borderline depth and last one would be red lighted. He has no problem with depth in competition which he proved twice already so I couldnt care less.

Isley nudes leaked

kekd harder than I arguably should have

That was literally the deepest he went.

again, he hits depth no problem in competition, only time it matters, whats your problem? If hes going to squat 40kg-50kg heavier than this to depth for single why the fuck you care

Reminder when gbro said his buddy broke the ATWR squat @110 on his second attempt

Look how fkin high this squat is. Gbro btfo
>instagram.com/p/Bq6DwK8Fu0k/

wasnt this guy supposed to squat in knee sleeves 400kg?
lol

>instagram.com/p/Bq6DwK8Fu0k/
lel squatting out of mono

Because its high af wtf?

.... PLUNK

.... PLOP!

hmm I’m gonna guess this is the first of many logs of Norman khan to be disposed this morning

Brrrpfftss pufff squiiiiissssbsh splooooosh soooosh

I say this because yesterday I do not believe I disposed any Norman khan

I was making some very smelly toots last evening but did not dispose any khan

Brrrr brrrrpfftsss squiiiiisssbshshb bbtrdaaaa sllaaaaat splaaat splosh

Klerrplunk!

Oh wow that last Norman khan’s stench hit me hard, it’s coming in waves

Righteous dude ahaha word up calabunga brah

im suprised this actually looks good

Nice blog

Nice log

post template pls

You are not a good person. Accept jesus, or die in hellfire.

What happened?

32nd workout.

2*5 90kg squat (+1 set of five)
1*2 50kg deadlift (-40kg)
3*6 60kg press (+1 rep per set)
3*5 80kg lat pulldown (+10kg)

I cant train lower body.
jidmsa

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A mentally ill homosexual boy spammed the thread with scat porn because he didn't get to make the OP

>buying a bmw in cash tonight after work
Will this compensate for me not having a 3 pl8 bench?

You suck at anything resembling intensity. Use lower weights, do more volume. Forget about powerlifting.

>bmw
Oof thats a poor yikes from me.

Lmao you gave up like a pussy i told you to play some loud ass music and just lift it.

>bragging about buying a used car

wawtt:
Deadlift 5x3@80%
Deadlift Snatch Grip 3x5@60%
Dips 3xF

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what do you recommend

i tried but after squat and press my glutes dont even flex for deadlifts..

5/3/1 for Beginners

Stop thinking and start lifting you bitch.

I'm not bragging just asking if girls will like me even though I can't bench 3 pl8 if I get it

>i tried
faikure's mantra senpai

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>>>/incel.me/

Girls who like BMWs might like your car, and if they value your possession highly enough they may be encouraged to socialize with you (perhaps even romantically).

But no. They won't like _you_.

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It's twink Alex. Of course they like him, they're just going to like him more.

>there are people at your gym right now who lift heavier than you and aren’t on a strength program
>they also look better than you doing a chest/tri’s, legs/shoulders, back and bi’s routine

Gde: the post

>strength program
This doesnt mean anything
>x, y and z routine
Doesnt mean anything

They are trying harder than you, while still properly recovering.

I was at gym today and there were at least 4 women who lifted more than me.

Then again I squat 90kg and deadlift 50kg.

SICKENING

>what is training specificity
Not likely within a strength trainers weight class. I've been strength training a year and I outlift everyone at my gym who's less than twice my size.

Yeah maybe, but they all come to me when they need chalk to curl in the rack next to me. It's not embarrassing when they think I work there anymore.

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>>what is training specificity
Indeed lifting weights makes you better at lifting weights

hence why the dudes at the gdes gym are stronger than him, cause they have been doing it more than him very likely

Guys at my gym with 300+ benches don’t work in 3-5 reps. They do high reps for medium-heavy weight.

“Bro my goal was 225 for 10-15 reps, then 275 flew up. Then 315 and so on”

They sound smart.

Doing more volume and getting stronger at medium-high percentages increases your 1rm????

Who knew right

Here’s the kicker, you think they’re squatting 3x a week, doing exercises in specific percentage ranges? Deadlifting 5 reps? No.

They’re not doing 5/3/1, no SS, SL, no texas method. They’re doing splits, just picking weights and repping them out.

>They’re not doing 5/3/1, no SS, SL, no texas method
Woooow look at this badass

nobody here does these anyway lmao
>just picking weights and repping them out.
Newsflash programming and training is a meme

Also how many of them bench 400, squat 500 and dl 600? yeah exactly zero

>Guys at my gym with 300+ benches don’t work in 3-5 reps.

Bench =/= Squat and Deadlift

I tried that for half a year and my bench 5rm and 1rm actually decreased while volume steadily grew.
I did end up looking bigger, however.

should I get a belt? does it even make any difference for deadlifting (conventional) ? I've heard if you're used to lifting without one, putting on a belt will just get in the way.

There’s one giant nigger at my gym who reps 365 on bench, haven’t seen his squat but his DL is over 550. I’ve seen multiple 4pl8 squats, 5+pl8 DLs at my gym also.

My whole point is I’m done with these strength programs. Lifting sub 400 DLs, sub 300 bench and sub 300 squats and barely look like I lift.

I have the most GDE lower back ever, literally Sean mode. My bench is matching my deadlift and absolutely MOGGing my squat.

Please help. What do I do.

I mean I can deadlift 6pl8 after a little over a year and a half lifting and I've never had a program other than do a 2-3RM, then do singles, then do deficit singles, then do 5x5 stiff leg

Working several rep ranges is good, but if you consider yourself a powerlifter you should ultimately focus on a high 1RM.