/PLG/ - Powerlifting General

Even more childish is larping on Jow Forums

for hypertrophy for bench
>5x10
or
>3/50 which is 50 reps in 3 sets, when achieved increase weight.

I don’t even know what faggot zoomer words you’re using in that sentence

Am I the only adult on here?

>Adult
>25

You can barely rent a car.

>
How about kys

Talk to me when you’re old enough to drive a car, zoomer

the less creative the routine, the better imo

If I only bench twice a week then I don't need to do a deload before testing for 1RM right?
Especially if I am not collecting fatigue or anything, should be able to bench a 1RM basically every training session I want to try?

>normie gym
>squat rack (there's only 1 lol) safeties are retardedly high, can't get anywhere close to parallel, have to walk out of the safeties
>scared shitless during max attempts, don't really trust any of these retards to spot me
Changing gym is not an option, neither is home gym. Gym management says they're not buying a new rack. What's the best I can do?
I'm considering making a 2 inch thick mini-platform of wood to fit on the inside of the rack, but carrying the thing around would look hella autistic

hypertrophy isn't bound to any rep range. That said, its easier to achieve it with higher rep ranges, so just do 10s.
That said, who the fuck benches 10s, fuck that lmao

How exactly is your life going to be impacted if your squat depth is two inches high?

Forgot to mention, safeties are fixed obviously

Fuck you cripple

how fucking short are you :lamo:

>Oh no mommy my squats two inches high how will I live!!!!

Seriously autist?

5'7 no bully

3 RM is usally ~ 92.5% of 1 RM for bench, right?

So you got far greater concerns than squatting two inches too high

How about for instance your manlet height? Focus on things that actually matter

Why are your only activities low IQ loser shit? (drinking whiskey, doing coke, trolling plg and trolling /sp/ and supporting losing teams)

Seriously is there anything you do not embarrassing?

>Seriously is there anything you do not embarrassing?

Is this actually coming from somebody who, as we speak, is constructing a Japanese doll/toy

Seriously nigger?

haha based

What should I do you retard leaf, grow grow grow? Why don't you heal heal heal your back then?

>wake up with rotator cuff pain in both shoulders

is it a tear? Never had one. my range of motion is fine, but it obv hurts when i externally rotate my shoulders. I feel like even tho the pain is sharp af, should be more with a tear.

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Yes indeed, so imagine how low you must be.

>what should I do

Honestly? Probably KYS

Okay so why don’t you invite a girl over to play action figure with you and I’ll invite a girl over to go for a spin in my viper and do coke

We'll see which one actually works and is deemed normal at age 25

I have never had my shoulders hurt and I think it's because I've always done strict pressing.

Probably not a tear, could just be inflamed. If you’ve been doing a lot of push work back to back that could be the issue. Work on pulling for a 2 or 3 days.

For shoulder rehab put your arms straight out to your sides and spin like a helicopter, the faster you spin the more centrifugal force stretches your arms. Go for 100spins in 40 sec

Im gonna try squatting 140 kg again today,
last week i got 3 reps.

Predict how many I will get this time.

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1

fuck you fag

Nice projection

Do it

Take pictures.

im not gonna spin like some retard fuck you nigger i will fight you

0

It’s for shoulder rehab

Yeah only if you take pictures of your japenese dolls LOL BTFO Isley the pathetic manchild , oh what a life failure you grew up to be

Nice reddit spacing, faggots.

>oh what a life failure you grew up to be
nice projection

So who in this general hurt this 'Retarded Lifting Enthusiast' so badly that he spends his free time raving mad here?

A lanklet Indian boy made the OP one time, 3 years ago, and Sean got so mad that Sean threw a temper tantrum that never stopped.

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that doesnt do anything for your shoulders stfu bitch ass nigga you get no bitches and you get no guap

Don't do max effort squats. Just get stronger till you can go to a better studio or can get a homegym.

PH3 and some curry nigger. Since Sean is of a certain group from the middle east he can't let it go.

And me.

Deeno

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if you're doing any half good program you gonna squat that for 5 and then do 142.5kg for 3 on the same week.

whats the problem just drop the weight if you fail. Safeties and spotters are for retards who want to break their backs.

Fun fact: shon spent about 2 weeks in the psych ward or rehab about a year ago

No bumpers, floor has a bit of rubber on it but not enough to absorb the impact
Don't want to bend bars

My bench is stalled at 300lbs x 1. I've been doing the Texas Method and I want off that ride.

The problem is, I legitimately can't do most of the different bench variants that other programs call for. My shoulders can't handle a close grip or incline bench. A competition style powerlifting bench is fine and that's basically it. I can do dumbbell bench but I haven't had much carryover to barbell bench.

I like the setup of Greg Nuckol's Bench 2x Int program found here:

liftvault.com/programs/powerlifting/greg-nuckols-28-programs-spreadsheet/

But the secondary lift is a close grip bench which I can't do. Could I get away with just benching at those weights rather than using a close grip?

If there is another well regarded bench press routine that doesn't use several different variations of the lift, I'd be happy to hear it.

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>There aren’t too many universally accepted programs, however, the go to recommended program is running PH3. Voting was almost unanimous.
and almost everybody that actually ran PH3 got injured, bravo

1

Your only good option is to spend a lot of money on stall mats that you can keep at the gym. Most are 1/2" to 3/4" if I recall correctly.

You could also just not squat and deadlift more instead until you go to a better gym

So you rather bend your spine or bend the bars?

Only two?

close grip is less straining on shoulders than wide grip so you're just fucking something up. In other words try harder

IIRC

Can you move any closer? Even 2 finger widths closer would work, it doesn't have to be extremely close, just closer than your normal bench.
If not it'll probably be fine.
The one I see recommended the most is the Bench 3x int med in the same sheet.

For closegrip bench press you can move one finger further in every 4 weeks. For incline bench you can just use a pad or thick towel under your T-shirt, for rom reduction. All movements should be done paused.

Id be more worried about finding the cause of my shoulder issues than just avoiding it

No that's simply not true, the ROM is what fucks my shoulders up. How would I get to a 300lb bench but not "try hard" with a 1 plate close grip that makes my shoulders feel like they're getting stabbed?

Source: years of trying and having several strong powerlifters help me

>the ROM is what fucks my shoulders up
ROM doesnt fuck with your shoulders you absolute brainlet.

I can try a little bit closer, but it seems like it's so similar in training effect that I might as well just bench normally. I would do the 3x but I'm short on time so I make do with lifting 2x a week.

No that doesn't work. I've even tried using an Ivanko power bar with the 3 lines to do HALF a finger width closer each week and by the time I'm 2" closer my shoulders feel trashed.

I can do what you suggest with incline, but there's a significant portion of the ROM cut out.

Also where does it say that ALL reps have to be paused? I didn't see that but I may have overlooked it.

Torn labrum years ago
Surgery is a dice roll with surgeon experience and outcomes so I'm not going to bother with it.
I can competition bench, deadlift, and do pulldowns pain free and I'm stronger than when I first tore it.

go to sports physio then.

The bar obviously, but these kikes will charge me $200+ for a $50 piece of shit bar and fuck that honestly

Alright man, I guess I just made up an injury to slow down my progress for no reason.

Been there, done that, no results
Only other option is a surgery that doesn't have super great outcomes

>I guess I just made up an injury
sounds like it, is your name sean?

if you know whats wrong, how to fix, but wont, then stop whine

Can you do boardpresses (different sizes)? Can you do Slingshot(overload)? Can you do Pin Benches? Can you do Tempo Benches? Can you do really long pauses?

Uh it wasn't for either of those things and it was two years ago, almost to the date

>want to test 1 RM
>still have slight soreness

Fuck

No, Sean hasn't been to any doctor besides Dr WebMD

Where do you see whining? I specifically asked for workarounds for close grip and incline benching.

I can do all of these but are the training effects different enough from close grip that they will need to be programmed differently? I spun my wheels for a long time either being overstressed or understressed trying to go by feel.

Oh right, your parents made you go to gay camp to pray the gay away

Uh Ive been to the most credited back doctor on this planet

good lord look at this projection kek

Nope.

If I was them I'd ask for a refund as it seems to have only made him gayer.

'fraid so
looks like your shitty narrative just got torn to pieces, kek

You've been to the neurological institute of New York?

Holy shit. Just do the Bridge 3.1.

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Forgot that you somehow got a 300lbs bench with your fucked shoulders. Your bench is already over beginner lvl. Do another programm and substitute all closegrip with Floorpress.

I've been to the most credited back doctor on this planet, not a medical centre in New York that specializes in Neurology, my nerves are fine, brainlet

only OG oldfags will understand this reference

I can do a competition bench pain-free so that + tricep extensions are the only two direct bench-related lifts I've been doing.

I can try floor press or pin press and see how it goes with Nuckols 2x Int program. Thanks

What is your doctor's name? Doctor Spine?

Ive already told you before brainlet,