/PLG/ - Powerlifting General

>can squat 140 for 10 at ~rpe 9
>fail 165
What is retarded here? My body or symmetric strength?

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>remember when I was actually funny and had banter
No.

Strength and skill at x10 isn't directly transferable to x1 @100%/RPE10 is the answer. Do more singles at high intensity to get skill required for them.

I'm same breh, can grind out rep after rep, but my max is 165 or 170 kg at best. Maybe it's technique related or perhaps we need to get adapted to heavy singles first.

I honestly don't have any stats to show. I've basically dropped squats and deads. Got back to benching less than a couple of months ago(I'm the guy posting about his mong bench). Hoping to hit a new 5RM with 160kg in early May.

Shit, I shouldn't even be posting in /plg/ at this point.

And I should add that I've probably dropped some weight. I had to notch out a new hole in my belt since my pants were falling off.

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What’s the best secondary overhead press variation?

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I always feel like the 1st rep is much harder and slower than the 2nd and the 3rd, especially when benching. It's like I need to get in the groove with a lift. I'm much better at 10 and 8 rep maxes than 1rms. What is the solution to this? Also heavy singles?

Z press
It fun

I literally can’t do them

Log press

Z press with legs crossed then

I meant like this
I'm not a sadist

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You dont need one.

But ive always enjoyed seated (not back supported) pin press from right at chin level for high reps.

strengthshop.de/equipment-sportgeraete/squat-stands-cages-blocks/starter-power-cage.html

I have rack similar to this (custom made by guy who makes gym equipment often) and 200 kg load seems like really low. I thought it could take at least 300 kg.

Same
Based fellow /gym doesn't have a power rack so sits in squat rack/ bro

newfag

Should I just do light leg presses and leg extensions every day? My legs won't fucking grow squatting 3x a week

If im a new fag, does that make you a ___ fag? Lol

I wouldn't do it every day, but 2-3x should be enough. Are you long legged dude with short torso? Also try lunges, they can really hammer quads with metabolic fatigue.

Leg extensions are trash for your knees.

No my proportions are pretty normal
And I tried lunges but they give me real bad knee aids

Just do another squat variation for high volume

Also, do highbar not lowbar, it's better for developing strength and size.
Save lowbar for when you're close to comp.

What is your program?

>Inb4 beginner squatting 150 kg

How high is high volume?
I do highbar, lowbar makes my left arm tingle and then I can't feel it for a few minutes after the set

Currently barbell medicine 7 week hypertrophy. Squat is at 170 kg at 80 kg bw.

We were over this last thread. There's no difference, do whatever is most comfy.

>barbell medicine 7 week hypertrophy
Is this available online.

t. not an federal agent

I do 5x8-12.

I barely can do seated press because of poor shoulder mobility

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Do you eat at a surplus and get plenty of sleep?

I eat whatever want and sleep depends on what day it is.

is building the monolith a meme? bored of my training and want to do something memey

Yeah, Google 7chan barbell medicine. If the site is still down, use internet archive to look for posts containing the link.

All programs are memes.

So, no?

Unless you're getting a gram of protein per pound of lean body mass, you're not trying very hard

and fuck like a goddamn retard

Its good for size.

mythicalstrength.blogspot.com/2017/07/program-review-531-building-monolith.html?m=1

I don't waste my time counting that shit.

Except for Average to Savage 2.0

Avoiding your problem doesnt fix it

What's my problem exactly?

Lack of protein for recovery?

my problem is im a fat fuck who cant do 100 chinups in one workout

I can only find 12 week str. in the massive link thread

I have no problems recovering though.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

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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

>Listening to sean's advice
>Running PH3
>Using links from Sean
nope nope nope

go fuck yourself pajeet

It is rest day so nothing

Read the program
jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size

You can alter the accessory work, but you should fix being a fatass.

>Im recovering
>Im not growing

Hmmmmmm.

haha nice projection Randajeer

I'm not that poster who was talking about high-bar vs. low-bar you know.

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? I dont care, you suck at trying either way.

>I do this (except using lifting gear, fuck off)
>Weight stays the same
>Lifts continue to go up anyway
Guess it really works.

Nice.

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I deadlift 500x5, squat 425x5, and bench 275x5 though.

>training
Preacher ezbar curl, cable curl, standing calf raise, kneeling leg curl, hack squat.
Today is the day I figure out how to squat to depth on a hack machine.
>eating
I feel fat, so probably not a lot outside of my protein.
>listening
Something aggressive.
>feeling
I want to work hard today.

Words to live by.

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B a s e d

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>WAWTT
Squats, squats, and some glute/hammy shit. (Hitting calves too)
>WAWET
Steak.
>WAWLTT
youtube.com/watch?v=WiGhQO4OPx0
>WAWFT
Feeling slow. Probably hit the weights hard.

I did read it and he said that the pulling work is necessary and nothing about swapping it. Think ill swap it to 100 lat pulldowns or only 50 chins.

>training
Wanted to do a 1RM, felt rickety as shit, got a yuge 10rm instead
>eating
Porkloin, potatoes, peanuts and grilled veggies
>listening to
FlyLo
>feeling
I'm more and more convinced I might be schizoid

Here you go.
mediafire.com/file/z2ga64g3jcm3i34/7-week-Hypertrophy-4-Day-Finished.xlsx/file

Squat 10rm I mean
Also did chins and ab work

Sure

thanks.

im doing the free bridge and very much like it.
how do you like this program?

531 is fucking the shittiest fucking program you could run

just search in the archive for literallly everyone teling you its shit besides this one autistic child

Better than ph3 though.

told you to stop talking to me, pajeet

really because you ran ph3 and made gains, as did I... you and i both know if we ran 531 we would regress

Stop projecting Ranjadeer

I can also give you Bridge 3.0 if you want. It's good program, has decent volume and won't burn you out. Add arm work as you see fit. Only thing that you might have to get used to is deadlift frequency, but it shouldn't be an issue.

Yes but it injured me too, which makes it a bad program. And broke you. That's worse

I have the Bridge 3.1, but it looked like specific/peaking type of thing compared to Bridge1.

Trips and I start powerlifting.

Blame the program when you get injured? Nah b, blame the athlete, ph3 never injured me

>if we ran 531 we would regress
How could you possibly regress further than cripple?

Well it is kinda, but it's good introduction to things that are in 12 week strength program.

If trips you need to make a tripcode and can never post anonymously again

Yikes

Hahahhahahahhaahha

Sean absolutely DEVASTED

thanks

Just read through the 7 week template, seems like lots of fun. I'll probably do it after Bridge 1

Isley how much do you eat on average per day and what foods do you eat to maintain that bloat?

when sguat
how bar

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I am only on week 1 after finishing 12 week program. So far I like it, can't wait to do it properly when I assemble my power rack in two days.

Not that much.

My breakfast is pretty glutinous, four slices of thick toast with nutella and a protein shake. Lunch is whatever I like at the work cafeteria and is usually comparable to my normie colleagues although typically more than them. Maybe a chocolate bar in the afternoon. And in the evening I have a casserole that typically has, in a single serving, half can of chopped tomatoes, three sausages, half an onion, have a tin of beans, quarter tin of chickpeas, a table spoon of lentils, and a whatever cooking oils I used (plus seasoning).

Friday--Sunday dinners are different but that's the basic Monday to Friday.