Plg - powerlifting general!

you do realize 400kg deadlift is above 180kg?

The boards eventually shred.

Build a proper platform with rubber on double layered plywood.

Tracks all your e1RMs, gives you a graph of your training volume over time, pulls of reviews of your training blocks. Makes it easy to find common things across successful training blocks.

If I were at least in Croatia I wouldn't have problem with anything as I could order it from EU countries. It sucks trying to build decent home gym in B&H if you're more strength training oriented.
That's the plan in coming months assuming I finally get a job, two plywood boards with rubber tile on top of them.

>Less volume?
less but not low volume
> High intensity?
light weights
> Assistance exercises I don't normally do?
yes
>Weird rep ranges?
yes

Just come to Ireland like all the other Croats.

>light weights

But muh Dr Figenbaum says to keep weights heavy so that you don't lose strength/technical efficiency

hahhaa that pic is funny haha btw I want to die

>But muh Dr Figenbaum says to keep weights heavy so that you don't lose strength/technical efficiency
Source

Nah, maybe in like 5 years if my law career doesn't go anywhere and even then I'd go to Germany as I have family there.

Yeah but

Do what the Jew says, then. It doesn't fucking matter, it's a deload.

thats true, look up any pivot block in BM programs. Its literall heavy as hell but just one or two sets

What about Average to Savage 2.0?

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Will deadlift give me a thicc neck or should I do gay stuff like neck curls

Pivot
Day 1
- Squat 1@8, 3@8x2
- 530 Tempo bench 5@8x3
- Dumbbell row 15@8x2

Day 2
- Deadlift 1@8, 3@8x2
- Seated pin OHP 7@8x3
- DB lunges 12@8x2
- 3 second Paused DB bench 6@8x2

Day 3
- Bench 1@8, 3@8x2
- Stiff leg deadlift 10@8x3
- Front squat 2x8@8
- Chins @8

How's dis??

syndication.bleacherreport.com/amp/2817805-watch-15-year-old-mahailya-reeves-bench-press-355-pounds.amp.html

HAHAHAHAHA
HOW THE FUCK WILL BENCH FAGS
EVER
RECOVER

To do @8 you will go thru @6 and @7 or just warmup with singles? If go thru @6 and @7 firt there is no need for two sets, just go for one (SLDL, FRONTS, SEATED PIN, TEMPO BENCH, DUMBELL ROW)
Only 1 exercise is fine desu
your tempo should be more like 5@6, 5@7, 5@8

>If she keeps up her pace, she could be a world-class weightlifter before long.
>weightlifter
REEEE triggered

What's that 0.8x BW?

Do you think that girl actually has decent taste in music, or is it like when normies wear nirvana tshirts and then hit you with the "i just liked the smiley face lol"?

>Video clearly shot so you couldn't see her ass off the bench
>Bounced off her chest

I remember my first bodyweight bench press

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>nirvana
>good music
YIKES

Thanks. Was thinking the volume may be too much.

Still less than half my normal number of sets

>Decent taste in music
>Nirvana

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Learn to read you stupid niggers, I didn't say nirvana was good, I implied the band whose shirt the girl's wearing is good

Protip: it's not nirvana
Also their newer stuff is shit sadly

>massive arch
>girl tits
>womanlet
holy fuck is that like, negative ROM

That's just journos being fucking retarded as always. The bad thing is she refers to herself as weightlifter on her shitstagram

Day 1:
Squat 1@8 + 3@9 than -5% for 1 more
530 Bench 5@6, 5@7, 5@8
Dumbell Row 15@8 +1R (2 could be good too)

Day 2
Deadlift 1@8, 3@9 than -5% for 1 more
Seated Pin OHP 7@6, 7@7, 7@8
DB Lunges 12@8x2 (why is this gay shit here?)
3s DB Bench - 6@8 +2R

Day 3
Bench 1@8, 3@9 -5% for 1 more
SLDL 10@6, 10@7, 10@8
FS 8@6, 8@7, 8@8
Chins @8

eventually 1 repetition or back off set but not 2 or 3 like you did here

What was that arm routine again? saw it posted a few days ago

Do PH3

You mean the one with curls and tricep extensions?

just pick a bi/tri exercise and do 2x20 near failure and add a set for couple of weeks for like 2-3x a week then deload pick different exercises and do it again

I've hated my body for 6-7 years now
My body dysmophia has gotten so bad that I've begun obsessing over beautiful people

My body is beyond saving though and I don't know what to do to get over my illness

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>2-3 a week for a couple of weeks
>add a set
this nigga wants me to do 10+ x20

couple of weeks isnt 10 weeks

meant more like 4-6 weeks

/plg/ give me some date ideas so I can increase my bench. Up until now I have taken her for
>coffee x2
>pizza and movie at my place (and I didn't fuck her because I fucked up the time and she had to leave to catch the last train)
>burgers
>board games (her idea)
I told her I would take her to the playground and she thinks I'm trolling but I can't think of much to do near my house aside from that.
Maybe we could grab an ice cream (but it's fucking January and yesterday I had a fever and diarrhea and told her I was a bit sick so I somewhat fucked that one up), walk a bit and catch up and later on start making out and get her back to my place for a movie and then do the sex.
Or the third idea (and I feel like it's also the worst) is to take her to the gym with me, which would not only fuck my workout, but I would also lose a lot of time.

Take the bitch to the zoo or some shit.

I suggest you take a look into PH3. It has a one month of high volume building phase and two months of heavier more 'powerlifting style' phases. That would suit your needs pretty well and you could even run it indefinitely. Available for download here dropbox.com/s/ibp3e6w9vzkrvc9/Ph3 Programming (As of 4-7-2016).xlsx?dl=0

Ask her if she wants to come over and suck your dick, duh

Thanks m8.

My only other question is how long would you do this for? One week?

Mikey Mike suggests two weeks following a 6 week development block. But that seems kind of long and I'm only an intermediate.

It depends, I preffeer few weeks of given rep scheme with progression, than after a 4-5 weeks you hit pivot and continue with diffrent rep progression/variations
Two weeks is also okay, but its beacuse
1 week of typical pivot like yours
1 week of adjusting to new rep scheme/variations
so its 2 weeks

Can l just do 5x5 every other day forever?
Do I really need programming?

His rule of thumb is ⅓ of a dev block, but it ultimately depends on how you respond. If after a 2 week pivot you feel fresh coming in a new dev block but you got noticeably weaker, 2 weeks is probably too long. Unfortunately you'll have to do some trial and error here.

Leave the basement

Why would you say something mean to me

Going down the road feelin' bad

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Wow is this from when Sean's spine worked?

No mention of the father, so it checks out.

im so lonely u guys are my only friends

>go to New PL gym in socal
>Try his programming because it was like 40$ more for it with membership
>See the volume and scheme, it's literally Juggernaut template
>Say I'm canceling the coaching but want the membership
>Start noticing every one of his clients doing the same template
>Most of them not hitting depth and having complaints of pain from the volume when they can't even squat 2xBW
>The only people not suffering are women who can handle more volume
>Men are bombing meets for depth, says they should have bought more training for form checks
>See people show all signs of over-reaching and be told to trust the process
>People are having injuries like a torn IT band
>People online say he verbally abuses his clients to the point of mental breakdown
>One guy literally was in a fetal.position crying at USAPL nats while he got drunk

Why do people automatically trust someone if they *own* a gym?

Attached: Screenshot_20190110-174227.png (2048x2002, 1.95M)

>verbally abuses his clients
I read that as vertebraly and was wondering for 5 mins what the fuck could that mean. Does he abuses their spines and forces them to load their spines even if they're fatigued or something.

That last line was the most interesting

Word of mouth, some SHW was bombing and the guy was seen yelling at him so a bunch of other people tried to help him cheer up to finish deadlifts

>running full smolov bench and squat
>start of base week 2
>actually going well
>RIP back work though
what should i do when i finish the 13 weeks, if i do lol? and also, how do i stay fresh for my workout on the random days i go fromoffice work to a 10 hour standing day?

unrelated:
>on placement
>start talking to female coworker 6 years older
>yeah starting to fall for her
any advice anons? i have one free night a week, i'm not skipping workouts for pussy lol

No. Cumulative fatigue build up will end you.

No LMAO.

Not if you're only training a particular lift every 7-8 days like a big boi

bench press is the best gauge of RAW PHYSICAL STRENGTH. you only downplay this because you're a pudgy, weak little shit of a manlet with an equally embarrassing bench press.

nobody gives a shit that you can bounce your morbidly obese gut off of your legs for your little bullshit wide stance "squat". nobody cares about your 5 inch ROM sumo "deadlift".

bench. press. is. king.

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so my diddly hit 150kg and now i've decided i'd feel alot safer and probably progress quicker using a belt.
(i tried a shitty nylon velcro belt lying around a the gym and it blew my mind)
i'm just squatting and deadlifting as of now, but maybe i'l try olympic lifts in future.

So what do i need? if i'm lifting under 200kg is there any advantage to wearing a powerlifting belt over a weightlifting belt?
wil a weightlifting belt offer me as much support?
rec. me a belt for $50

>syndication.bleacherreport.com/amp/2817805-watch-15-year-old-mahailya-reeves-bench-press-355-pounds.amp.html
was that mark henry

baste

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why do they censor the name?

It's probably from reddit where by site rules, usernames have to be blocked to prevent doxing and harrassment

i thought hank didnt like Jow Forums

where do I buy aromatase inhibitors

Just put clothespins over your nose retard

>sub bw Bench press
Lol nice one

Nice cope

Whit kind of meta Jow Forums e-celeb blog is this? Fucking nu-plg.

Question about 5/3/1.

Does every lift follow the same 1RM% throughout the whole week or do you stagger the effort on each so that only one lift per week is being maxed? Like do you deload all lifts on the same week?

t-nation.com/workouts/531-how-to-build-pure-strength

Read 5/3/1 Second Edition.

>WAWTT (tomorrow)
Decline DB bench, seated DB press, cable pushdown, incline DB row, rack pull.
>WAWET
Mom made ribeye for dinner, it was nice.
>WAWFT
I wish every weekend was three days instead of two.

Bump your budget up to $100. You probably only need to buy it once, so get something worthwhile. If you buy a shitty belt, you'll end up getting a better one later anyway, and you'll be out $150 instead of $100.
Inzer and Pioneer are good brands.

How does such a man not notice that he's not doing a good job?

see tuo tomorrow! i hope you'll all have a great day!!!

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I hope you wake up gay.

I can't read 133 pages by tomorrow.

Then fuck off and guess.

ok thanks

Wow all that reading my poor brain.

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Ow

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still didn't answer my question

I'm not going to answer it or post any more pages. You're a lost cause, my man.

I'm just joshing you, retard. I'll read it.

I don't care nigga, she cute. Although I would like a gf with a somewhat similar taste in music, or at least someone that is open to all types of genres.

You DO know what band tshirt that is, right? Or am I going to witness another shamefur dispray like Mr. Incel and his buddy Mr. Toiletcleaner above?

If someone on Jow Forums likes it, it's not worth listening to.

Rush.

Based and rushpilled, you win this week's "Not A Faggot" award

Often correct but not this time

>tfw not explosive
>tfw everyone's maxes look like your first rep on a triple