/PLG/ - Powerlifting General

Reminder to stay N.O.V.

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I hurt my right upper back extensor squatting 320kg equipped.

And then I did several more back off sets

And then two days later I did regular squats

And now it reallly hurts aaaaaa

Wolverine nooooooooooo.

You'll be better in a week.

Weak faggot.

> equipped.
I will never understand why.

My elbows still hurt tooo

Rehab shit prescribed by the physio is boring as fuck, I've been doing banded stuff non-stop for weeks and am being heartily memed

That said, with the extra free time from doing short routines I bought my first MGS game and just beat MGSV up to the Truth chapter, so silver linings and all that

Thinking of starting my own training gimmick which I will call ADVANCED POSTURE
It would be like any other powerbuilding thing but you have to do reverse hypers and other autistic stuff

MGSV is always treat to play, too bad it made some mistakes here and there, but the gamepla + engine + individual missions are top tier.

The biggest mistake it did was that it was open world.

It should've been individual maps, all perfected on level of Ground Zero demo. The scale was lost in the small open world and that hurt the potentiality of the engine and gameplay a lot.

GZ map is larger than the areas where you do missions in TPP and so much better for it.

You don't know anything about gaming, cunt. Stop pretending you do. It's pathetic.

I stopped taking Seroquel and now I'm losing weight super fast. I finally can stop pretending to like powerlifting aaaaaaa.

Yeah, I'm about to go on holiday.

Because it's less competitive so if no one else wants to be British Equipped Champion it might as well be me.

If everyone took this attitude, it wouldn't be less competitive.

I'm pretty skeptical as to whether it even works

>I'm pretty skeptical as to whether it even works
probally not

I didn't mind it. The only irritating thing was the amount of jumping back on the chopper because of how far away everything was, and I prefer taking DD to D-Horse.

I don't think it does, but my physio is widely respected in Australia so I'll give him the benefit of the doubt and work with him. I'm tired of being injured - nearly 3 years now lmao

The engine gives a lot out of itself, I really like going pistol-only-no-silencer runs and the variation per each mission you can have (as long as it is somewhat localized area not one of those where you trek half the map) is fun.

i fucking hate this "sport"

>trusting a quack from the nation of the shitposters

Why?

Do curls

squats are too hard

Lmao. Is everyone in this thread injured? Rehab general

Power Rehab General

Give me seven days.

All you injured faggots remember:
Keep active.
Keep training.

Thinking of trying Mike T's emerging systems idea with my programming (see below).

Essentially you do the same training routine every week and monitor how you're performing. By improving until you stop making progress and start regressing you figure out how long it takes you to peak. Then you do a pivot week. You repeat the process, changing small things each cycle to assess what you respond best to. After a year of doing this you'll have a pretty good idea of what works for you.

youtu.be/WdGP120e4B0

K

Yakob, MA, and a few anons are currently doing it.
I tried to give it a go but didn't work well with rpe.

>Yakob
Meme

>do a routine until it stops working then change things and see what works
wow what a novel idea

The 160kg no-arch bencher is back and he's sitting behind me right now, waiting for me to finish on the only fixed bench in the gym. I'm intimidated.

>didn't work well with rpe.

How so? The whole point is that you're keeping the RPEs the same every week but the weight goes up over time as you get stronger. When the weight starts to go down for a given RPE, it's time for a pivot.

newsflash everybody here is already doing this we saw the vid when it was released. had a huge thread about it

Leave this general until you aren’t a little bitch.

Ask him if he wants to work in and ask him for bench advice.

I'm just retarded and couldn't accurately judge rpe by myself so I went back to percentage based programming.

5x5 102.5kg felt super easy today, even with 2 minute breaks. Loving the bench progress. Also, my grip keeps moving in sub-conciously. I'm about half way between the smooth and the knurling.

I'm done now anyway, had 2 sets left at that point.

How do you even get bench progress

Not everyone comes here everyday. And covering the same ground is better than shitposting, which make up 90% of the posts here.

>90%
That’s being optimistic.

>And covering the same ground is better than shitposting
yeah sure but at least bring something new to the topic, maybe like the approach you were going to take to it

Anyway you can start with the standard RTS template and just have 2 heavy days where you push the intensity a bit and 2 volume days

ABxCDxx
A
squat
bench
secondary bench
B
Deadlift
bench variation
squat variation
C
squat
bench variation
D
deadlift
bench supplemental
deadlift variation

personally since ive been doing this for a while i found setting up A&B as the ''heavy'''days works better since you do less volume, and C&D volume days that fatigue you pretty good but thats fine since you have 2 rest days after

Don't forgot to add to my get well soon card with a signature and personal message.
Post it so others can save the new one and add to their message and the size of the card.

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Tried that mark rippetoe press tip where you turn your palm inwards almost like a gook grip. Now my wrists hurt. Although it really did feel like my forearms were a lot more vertical.

This was my first day back pressing in a few months, and even though my bench went from 127.5 to 140, I barely managed to press 72.5 today which was less than my old 3RM.

>Tried that mark rippetoe press tip where you turn your palm inwards almost like a gook grip. Now my wrists hurt. Although it really did feel like my forearms were a lot more vertical.

I've done that intuitively because it helps to engage lats more.

Thanks.

I was actually going to apply it to Barbell Medicine's 7 week 4 day hypertrophy program. I ran the 3 day version and got good results - much better than those I got on the 4 day 12 week strength program.

I really want to improve my bench, which did not respond to the 12 week program at all. Some of the major changes from the hypertrophy to strength were:
- higher intensity, especially on assistance exercises
- tng bench, no db bench, no floor or pin presses
- bench after squat not DL

My plan is to repeat week 1 of the program until it stops working, then take a pivot week and run it again, perhaps with small adjustments to volume and exercise selection. Then I'll assess the progress and probably switch it up to add in some singles @ 8, but keep the hypertrophy as a base. All depends on the response of course.

list your stats

I believe in you

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165/95/185 kg @ 110

Did my 1rm on OHP for @8, did 6 sets of 5 at 70% and didnt feel elbows a bit
Why the fuck ohp is so much comfier than bench

are you supposed to stay as upright as you can while squatting high bar?

I bet I'm the most injured

>95kg bench
just bench more dude

i can write you a simple bench setup that will work guaranteed, not because im a programming genius but because at that level a lot of things will work

List what bench frequency you did the last cycle. Hardest part in the bench movement for you and favourite bench assistance

because youre garbage at bench placeboing yourself into thingken ohp is comfy

youre supposed to be as upright as you can in any squat as long as you dont skew the principles of a proper squat

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Thats a cope, this was 110% of my max 2 months ago

damn beat me

Lmao, how is OHP comofier than bench? You literally get to lie down. OHP always makes me feel like I'm about to fall over.

youtu.be/WSDw7ioyWwA
This

slavs are fucking disgusting
truly the niggers of europe

>how is OHP comofier than bench? You literally get to lie down. OHP always makes me feel like I'm about to fall over.
These are the autists who dont think press belongs in a PL program. Lmao.

well that looked easy as shit, how much was it

probally what going on is your ohp tech is better than bench hence why it doesnt fel comfy

I do press nigger.

he's right though the open world is boring and bland. go play the other games and you'll see how much is missing in v

92.5kg, 15kg x2, 5kg than 1.25 might make myself a new year gift with 100

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Who's the qt

You're just jealous we MOGG you in every way possible. Look up the dinarid people. We are the tallest in the world by far (190cm average for men) and produced numerous famous scientists.

I'm hoping eventually we'll go full circle and people will write nice messages to be funny

Yeah isn't me (who you were responding to) though the same does apply since my stats are 165/100/220 @ 100.

For bench I did
Monday: comp bench 1@8, 5x5 @8
Tuesday: press 1@8, 5x5 @8
Thursday: tng bench: 2x4 @8, 2x4 @9
and close grip incline bench 5x8
Friday: 3 second pause bench 2x4 @8, 2x4 @9

Favourite assistance exercise is probably floor press or pin press, but I need to experiment more to see what actually works.

Hardest part is 4-5" off the chest.

Lmao. My meme numbers weren't too far off your actual ones.

Great work friend.

Jesus christ, all that pressing frequency. When do you recover and grow?

I do 4 pressing days every week. It's not that hard to recover from

Then why are you only benching bodyweight?

>Pressing 5 days a week as a beginner
>Why am I not progressing!?!!!!!

hey jimfriend i started my cut. should i be doing joker sets with 5's progression? they all look doable even the squat ones since i reduced my TM to 140

Clearly I didn't since my bench didn't budge (deadlift went up 10kg, squat up 5kg). But I actually responded better to more volume, different exercises and in a different order, than that in the previous block.

Benching 3 or 4 times a week is pretty common in powerlifting. Recovery is a meme perpetuated by last people

Lazy* I should stop phoneposting

I only do jokers on anchor cycles, and not if I pushed the PR set hard (during cutting). Recovery becomes an issue.

Better explain 5x5 @8 shit beacuse its not possible are 5s sets are @8 if first was @8. I feel like you dont understand this and meme on yourself

Common =/= effective lmao

>IN THE BURNING HEART
>JUST ABOUT TO BURST
>THERE'S A THIRST FOR ANSWERS
>AN UNQUENCHABLE THIRST

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i'm worried that they're a little too easy, but if you say so i'll only do joker sets for bench and press since i don't see them affecting my recovery at all

same reason deadlift is comfier than squat, not risking being pinned by the bar feels great.

I can last 4 sets @8. Last one gets into an 8.5 or 9 but that's fine. I guess it'd probably more like 7.5, 8, 8, 8, 8.5 on average or something.

I'm going to Erasmus in Poland, any recommendations to meet girls there?

t. presses under his bodyweight

I like oreos and puusey :DD

Calls for @8 does @7 or @8.5 lmao
Which city

I'm going to Jarosław

You know that its not even a city but a shithole town in poorest region of country?

Haven't been pinned by the bar since I was a noob about 2 months into lifting. A year of benching should be plenty of time to learn when you don't have any more in the tank. And with proper programming you shouldn't even have to worry about that.