/plg/ Powerlifting General

Ronnie Coleman squatted 800lb with no strength specific training and no peaking. On his first try. And with no ROM cutting powerlifter shit.

Reminder to eat chocolate, buy tighter equipment, neglect your bench, have a wank and play video games.

This is the best advice in /plg/

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>Pic is about strongman and bodybuilders
>Spergs out about powerlifters
Rent free

tomorrow is snatch pull, box squats, cgbp, and some shoulder/quad hypertrophy

making smash burgers, even bought a trowel for $3. Best way to make burgers if you don't have a grill, hands down. Always juicy and you don't need to add anything to the patty, done in 30 seconds.

in suit and wraps and not to depth

dubs and I max out squat

Max it out anyway you bitch.
>This is what a gf did to Isley
Thots take another.

off yourself sperg

>Max it out anyway you bitch.
but it's not in the program

Wtf? You know he did (lolfed) "powerlifting" for years right?

This was meant as a reference for artists, nothing else.

>WAWTT
Wrapped squats, belt Squat, back accessories

>WAWET
Meat

>WAWLTT
Intelligible death metal

>WAWFT
Tired due to a Viking press PR yesterday

It's right tho

If only you knew

Are you proud of me?

Atta boy. Bloat the fuck outta this general.

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With 3 red lights for depth in a suit and wraps

how are become this program?
i do a rest b rest repeat

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>thinking ronnie was a powerlifter

Maybe lurk moar instead of spouting the first meme you saw on plg, kiddo?

How small does your dick have to be to type the statement that you just put in front of my face?

Kys

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About to finish ph3, what program should I go for next? I'm certain I'll make some solid gains from ph3 because I came in at 320wilks, but I don't think my body could handle 4 cycles of it in one year.

Even your picture's title makes you look like an idiot. You know what footage isn't rare?

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Is it autism, or are you trolling? I can't tell anymore. Ronnie Coleman did more Powerlifting meets than you have, thats for sure.

>Popular sport is more well known than powersharting

Wow

How small does your dick have to be to ignore facts?

>training
Rest day today. Tomorrow is the day I figure out how to do hack squats to an appropriate depth.
>eating
Hopefully nothing heavy. Yesterday, I had barbecue for lunch and steak for dinner.
>feeling
me so ronery

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>WAWTT
dadlifts 3x3 @85%
low bar squat 3x5 @75%
front squats 5x10
ghr and leg extensions
>WAWET
rice and beef
>WAWLTT
swedish melodic black metal
>WAWFT
great, playing tennis later with a friend

Neither, get a generic rip off from Amazon.
My SlingShot(TM) started falling apart on the first use. Chinese rip off is far more robust and 1/3 of the price.

Baraki deads 700, Isley hardest hit

youtu.be/rID4piIC1DE

"Olympic" squat

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i mean it highbar atg

Just makes George's deadlift more impressive

>dropping over $1500 of equipment onto a hard floor

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Isley eyes.

holy fuck what, i can do 107kg x5 but there is NO WAY I could do anything close your 1rm

That how you squat in competition?

no

>>WAWTT

Main
> Deadlift
> x5 @6/7/8x3
> Bench
> x5 @ 6/7/8x4
> Leg Press
> x10 @ 7/8x3
GPP
> 5x10 Lat Pulldown @ 8
> 7 minute AMRAP facepulls
> 4x10 close grip bench @ 8
> 3x10 barbell curl

> Eat
meat, salad, oats, gomad
> L/F
idk lol what

Cought flu. 40° fever. Dying.

So you're doing zero reps of your competition style squat a week?
Unless you have a very specific reason and are a long way from competition that's just retarded.

He posted a beginner program, it doesn't fucking matter. Jesus Christ shut the fuck up

It's not exempt from criticism just because it's a beginner program.

On the other hand, he didn't post any other info so I'm putting in more effort than him at this point, so you're right, I'll leave the guy alone as he's clearly not worth the time.

mon
5x5 squat
5x5 bench 5x8 rows 5x8 normal grip curls as a circuit
3x12 rolling tricep extension, reverse grip curls, facepulls, hypers, abs as a circuit

wed
light squats for 3-5x5 to iron out form
pyramid to 3rm-ish dl in 3 sets
3x3 clean & press

fri
pyramid to 3rm-ish squat in 3 sets
pyramid to 3rm-ish bench in 3 sets
3x30 bench 3x30 rows 3x30 normal grip curls as a cricuit
3x30 tricep pushdown, reverse grip curls, facepulls, hypers, abs as a circuit

2-3 1 minute-long sets of clean & presses at fixed weight with the aim of doing 30 reps of that in a minute eventually on rest days for no good reason

increase number of sets on monday when shit stalls
eventually add a week where I just do 20-30 rep sets and a week where I just do heavy triples

lmao SCIENCE BASED ROUTINE
GONNA HAVE SO MANY GAINS!!!

probably better off just dropping wednesday workout because mon & fri will take like 2 hours each

>It's not exempt from criticism just because it's a beginner program.
Lol. Beginners dont have a "competition squat".

>On the other hand, he didn't post any other info
He didnt need to.

>so I'm putting in more effort than him at this point, so you're right, I'll leave the guy alone as he's clearly not worth the time.
I'm sure the poor guy is going to miss out on all the great advice coming from a 3/2/4 plate lifting, non competing anime enthusiast.

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do lowbar at least initially because quads are usually disproportionally developed compared to hammies and glutes and it's tougher to learn to engage hammies and glutes
so ideally you would start out with lowbar and do it correctly and learn to engage hammies and glutes and then you move on to oly squat if you want to and have proper posture
otherwise you are gonna end up with anterior pelvic tilt if you don't already have it

thx

Bullshit

>5 weeks of zero gains on the bridge
>day one week 6 today
>brutal strength increase out of nowhere, took me off guard, everything feels 10% lighter

Wtf I love the bridge now

Did all of this today except wanking

1. go outside and tell me how many normies have anterior vs posterior tilt
2. go to a gym and look how many lifters shift to quads vs how many lifters utilize posterior chain properly, hell even bodorio did that

humans generally prefer to move center of mass forward instinctually, it's less spooky to fall forward vs falling backward, and it influences lifters too, and causes them to load quads more

Tell me im a fat fucking sack of shit who needs to lose weight.

Bull.

Shit.

You are trying to pre diagnose a very niche issue over the Internet with absolutely no information to support your diagnosis.

It's just squatting. It's not fucking rocket science oh, quit inventing problems before they even begin

Some people respond like that in training

No gains for weeks and then wtf 20kg pr out of nowhere

This
Just squat

Lowbar doesn't make you use your hamstrings any more and no bar position makes you use your glutes any less you dingus.

I'm on my 3rd week of Bridge since ending Linear Progression program and I've made gains every session.
t. I benched 100kg 3x5 like 4-3 weeks ago, and just today I did 105kg for 5 reps x 4 sets at around 8.5, and I also did Press PR on wednesday.

Think this *RPE* meme is definitely for me.

>some research suggests that as many as 85 percent of men and 75 percent of women, who do not show any symptoms, have an anterior pelvic tilt.
>niche
epic

if you tell a novice to oly squat for 6 sets and dl for 1 set he gun increase his apt

yeah lowbar doesn't make you use hamistrings more than front squat too right
hell close grip bench press doesn't make you use triceps more than wide grip bench right it's just minutae just squat dude xD

whatever idk why I keep coming to plg it's 100% early intermediates who got to 200-240kg squat by just squatting xD and refuse to acknowledge anything else

actually i'm wrong it's probably 75% earlymediates

What are your lifting stats

>1. go outside and tell me how many normies have anterior vs posterior tilt
Yeah go outside and diagnose normies with a made up postural issue. Real fucking smart

Your strawman doesn't apply here. Squatting with a different bar position doesn't make your hamstrings be used any more or less. If your hamstrings change length while squatting you will either fold over like cardstock or not move at all coming out of the hole.

100kg squat at 200kg bodyweight and i overanalyze everything instead of just getting under the bar and just lifting more
congrats you're 100% right now it doesn't matter if you highbar lowbar or smith squat

>made up
e b i n
tell duffin it's made up

are you saying hamstrings don't change length during a squat
or are you saying hammies don't change length when coming out of the hole

I know 0 (zero) strong lifters who worry about this shit

Your hamstrings will not change length until you have basically locked out your squat. They play a similar role to your biceps when you're benching.

PLS RESPOND TO THIS POST WITH
>BW
>COMP BENCH
>STRICT PRESS

I want to look at the correlation

Are there people who actually sit around and worry about their pelvis tilt? And they worry about a 2in difference where the bar sits on their back?

Nigger how do you get strong if you don't just enjoy the process of lifting? Find a new hobby

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they don't worry about it because they have fixed it or didn't have it in the first place or can be strong in spite of it case in point oly lifters
if you have it and just squat and it doesn't resolve itself you are going to run into a wall with it eventually
and the chances it won't resolve itself increase if you just highbar it

big if true

Anterior pelvic tilt is basically just being a retard, except instead of ut bring in your brain, it's in your body. having shity posture is the same as being a mouth breather.

If it's not common sense to keep your hips under you without sticking out your ass like a queer, you should probably just transition

Three reds

ahhhhhhhhhhhhhhhhhh its too hot. its febuary why is it spring already fock offfffffffffffffffff

okay I was wrong on this count hamstrings seem to stabilize the knee vs quads
still when you're squatting for 6 work sets a week and deadlift for 1 there's gonna be a difference if you highbar or lowbar squat

yes

Spring is for chads. Winter is for incels.

Th-thanks rippletits

Fall is the Chad season

>hot
it's 4 American Freedom Degrees here. wanna switch places?

Reminder:

If you cant vertical jump at least 20" with no training. Then powerlifting is a waste of time. You are not meant to be strong.

Go lift for recreation, or collect rocks.

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is this standing or running

my vertical is fucking 8 CENTIMETERS / 3INCHES

How to test this at home

wrong and exposing yourself as a twink

correct but you called it fall instead of AUTUMN so youre gay

who the fuck has a sub 20 inch vertical?? thats an actual disability. IM not even that athletic and I can jump 24+

Standing

Google it, wall test is fine

Unless you are bunny hopping 3 inches in a wheelchair, it's time to find a new hobby

I have zero ankle mobility at all (reconstructive surgery on both) and I can jump a 24" box no problem

I'm 5'11 170lbs and my lifetime squat PR is 345lbs, not even good

Retard #492

Box jump =/= Vertical jump

That's really pathetic for a box jump, user. you should consider another hobby

Should I get elbow sleeves to maintain joint health?

Is there anything similar but for shoulders?

Just buy a XXXXXXXXXXXL knee sleeve and wear it over your whole body, you will be injury-proof.

kek
desu I can probably fit a standard knee sleeve that a SHW uses on his knees across my waist