/PLG/ - Powerlifting General

>vert = 32'
If you measured proper, thats NCAA D1 Football/Basketball caliber vertical.

You must be a great athlete.

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Micronewtons

>vert = 40"
>good at pl
>good at everything
cya losers

my vertical is like fucking 8 centimeters / 3 inches

just kill me fucking god

So
Should i squat or dl today

>tfe only deadlift is at 5 at 2 year lifting mark from couch potato

Time to kys

I don't think any of the trips had 3pl8 after 2 years. Maybe FR. Isley barely had 2pl8.

Yes. Don't forget to bench. And don't even think about skipping on facepulls.

>stats after 2 years were 495/300/525

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I refuse to believe that. Are you in a wheelchair?

Do whatever you want, it doesn't matter for you VOLEM

If you are in powerlifting general, the assumption is that training years reflect maximal strength goals, not general fucking around in the gym

So how would you go avout unfucking my squat
3.5plate for single lifting for 2 years
Should i just hop on linear progression again and yolo it up as usual

I kinda need quad hypertrophy work

That's what you get for being a squat lord

Pick a fucking goal. Unless your technique is completely horrendous, then the reason you are not squatting more is because you either aren't trying, or you don't have the muscle mass to move the weight

I have weak quads
Also i do squatmornings

D1
Squat
Ramping sets of 5 to 1-2 RIR
Abs, low back

D2
Squat 5-7x5@75%
Abs, low back

Deload some weight and focus on getting your chest fucking up. Sit between your heels and quit hinging over like you want to get fucked in the ass

>WAWTT
>WAWET
>WAWLTT
>WAWFT

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>I have shit form and identified the weakness
>What do I do plg?
Find an atlas stone and drop it on your head.

>Seriously, pick up pebbles and categorize them.
How do I into geology?

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>>WAWTT
I've been doing grinders for like 6 consecutive sessions or somethng, so just some overhead pressing and rows. Maybe some curls as well.

>>WAWET
No idea. I just want something super simple today. My breakfast was three slices of toast with butter and some coffee.

>>WAWLTT
Shizuka Kudo, thanks to Sakigake!! Otokojuku.

>>WAWFT
Kinda depressed. Neet bux are running out and I wonder if I will forever be too autismo to ever hold down a proper job.

Apparently I should train for 5 sets at 70% rm for the big lifts and peak for two months before a meet.

If you try hard, that can be 90% effective

I'd be happy as long as I can progress month after month however slowly.

Stick your head in the ground.

>training
Decline DB bench, seated DB press, cable pushdown, incline DB row, rack pull.
>eating
There's a new barbecue place in town, I'm going to check it out with some co-workers.
>listening
Not sure yet.
>feeling
I'm hoping for some stuff at work to go well, so I can stop staying late. I'm disappointed by tinder yet again. It seems like my ex is doing better, and I'm happy for her. She called me tough last night as I was explaining my plans for weight loss and gain, which felt nice.

I didn't realize that the neetbux ran out, that's unfortunate. Or is it just unemployment?

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>Decline bench

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Decline BB bench is awful and spooky, but a light decline for DB bench is pretty nice. Give it a try, all you have to do is put a plate under the end of a bench.

I can cable curl close to the whole stack for 12, but can only lat pulldown like half. What gives.

>Cable curl focuses on different muscles than the lat pulldown
>This confuses the powerlifter

Ah yes the 5 plate bench

Retard newfag.

>Tfw cable curl more than leg curl

It's a kind of unemployment. I'm not really sure what the English equivalent is. Maybe it just is unemployment.

>Happy for my ex
>Talking to her on the phone

Disgusting.

tfw bench more than i squat

Sean?

Im going to try harder

No, it was over Facebook. And not everyone hates their exes. We parted on good terms and stayed friends when she moved away.

first time listened to gbro i squatted down between my legs

My glutes adductors have been sore as shit for 2 days now

what are program to become after greyskull lp

Good for you. I dont like women friends. They dont offer anything in return, even though they use you as an emotional dildo.

I pretty much know that feel
>recently got a 3pl8 bench max (305 with pause)
>haven't squatted recently but probably 3pl8 as well

Madcow
5/3/1 (BBB, FSL, SSL, 1000% Awesome, pick a version that meets early intermediate goals)
Nuckols 28 free or Average to Savage

thx

holy duuuuuuuck my hip flexors are tight, i cant even get into the stretch position with right knee up/left leg down on the ground

For whoever wants to test it, here's a russian exercise-science based monthly cycle for hypertrophy:
week 1 - fast twitch fiber hypertrophy
4-12 sets of 4-8 reps @ 80-90%
week 2 - slow twitch fiber hypertrophy
4-12 sets of 15-30 reps @ 30-50%
week 3 - power production week, fast and slow twitch fibers are still growing from week 1 & 2
2-5 sets of 2-3 reps @ 95-120%
week 4 - power production week, slow twitch fiber are still growing from week 2
2-5 sets of 2-3 reps @ 95-120%

author of this pretty much offers a chest/back/legs/rest/arms/delts/rest split where you do 1 exercise for every muscle group (except for chest, you do bb bench and db bench on monday)
idk if this shit works or is bullshit

oh also he specifically wrote that this is a template for natties

>2-3 @ 95-120%
nigga what

Over complicated and unnecessary.

>believing what chubby powershitters claim on Jow Forums

he's also 7 feet tall and dunks on Shaq, and benched 405 within his first month training

Assisted reps, the intent of week 3 & 4 is to train nervous system to recruit muscles without stressing the muscles themselves since they're still recovering.

Again idk if this shit holds any water, it's not powerlifting-specific either.

The point is it's based on what is known about how body responds to training stress. IDK about you my bench is stuck at 175-185kg and I don't know how to increase it without roiding.

>IDK about you my bench is stuck at 175-185kg and I don't know how to increase it without roiding.
get fat(ter)

I'm already fat I shaved off my shitty wispy beard a month ago and my fat is fat as fuck

I don't want to have to use a cpap machine

So using a slingshot or something?

Also, how many sessions per week?

Okay it also says there that the muscles take 15 days to recover fully, so I can't understand why it's 4 week instead of 3

5 day chest/back/lower/rest/arms/delts/rest split
slingshot, partials, having a spotter help

but idk it doesn't add up

Can I overload triceps with reverse bands? I have two short 65lb bands. So I could use one and a 315lb bench would be 250 at the bottom and full weight at top probably.

I don't know whether I'm sore because I've got a cold or because I did log press for the first time ever yesterday.
/blog

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Nice bench. Elite level, depending on your weight. But without roids or weight gain, youre going to be grinding for months and months for every last kg, IF you stay injury free.

yes

How much do you weigh?

>short arms so shit deadlift
>long legs so goodmorning squat
>shit bench
ahem, unlucky
how do I reroll genetics

>short arms
>shit bench
Try harder.

Your leverages are most likely not outliers. Nice excuse, though. Do you have depression and an overactive thyroid, too?

What do I have to stretch or do to get comfortable in the bottom position of the deadlift?
I'm tight and tall (189cm) and I always feel uncomfortable like my back is always rounded when I grip the bar at the bottom.
I just masked it by adding a plate under my deadlift to raise the bar or doing hex bar with high handles so I was gripping higher but now I want to fix it.

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do romanian deadlifts

Do some yoga.

What do you do for mobility?

nothing lol just warm up sets

>Lack basic mobility
>Dont do mobility
>Go on Jow Forums looking for a quick fix

Do agile 8 you fucking retard.

> wrist closer to top of the hip than knee.
> no wide shoulders or barrel chest for bench
> long femurs so my deadlift and squat are both fucked

life sucks

how often and when to do it?

>girlie's been miring me hard these past few weeks
>walk up to her, ask how many sets she's got left in the rack
>literally never seen a girl spill more spaghetti
>"y- i- four reps uhhhh f-four sets i mean hehehehehehe yes four sets i th-think hehe", can't really describe her facial expression and behaviour but it was autistic as fuck, smiling like a retard the whole time
90% of the way to putting my bepis in her, but I shall not let the thot menace tempt me. I'll have time to fuck around with women when I hit a 3pl8 strict press (the one true test of male strength).

Every day.

>120%
Now this... this is how you try hard.

>strict press (the one true test of male strength).
Everything else in your post was not true.

It literally was, every single bit

Either post a picture of her or fuck off with your shitty blog.

Im gonna eat close to 2k calories of beans only today
not even joking

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That would mean
>take a creepshot
>ask her for her name and stalk her on social media (of which I have none)
Neither of which sounds too smart.

And you fuck off man, this is the powerblogging general.

>Not taking a picture of her after you fucked her unconscious.
We're powerdicking general, retard.

recommended barbell based programs/big 3 based programs with hypertrophy focus? powerbuilding basically i guess. just finished 10 weeks of Madcow's 5X5, was fun, but i'm looking for something a bit different for now.

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what if I deadlifted 4 times a week

You'd end up like Sean.

God damn I love water I drink like 5 liters a day