/plg/ - powerlifting general

Threadly reminder for you unlifting user CHODEs to post body/lifts and get a trip. But only if you have at least one of
>A squat greater than 2.5x bodyweight AND 500 lbs
>A deadlift greater than 2.5x bodyweight AND 500 lbs
>A bench press greater than 1.5x bodyweight AND 300 lbs
>A Standing The Press(ᵗᵐ) greater than 1x bodyweight AND 200 lbs
>A body fit won't think looks like shit (good fucking luck)

Otherwise, stop LARPing, stop giving "advice" like you have half a clue what you're talking about, stop posting altogether, bring your ass to the gym, and try harder.

Attached: hits joint.jpg (720x888, 165K)

LIST OF PLG APPROVED ACRONYMS/INITIALISMS (post in every thread)

>GDE (Genetic Dead End)
Exercise low-responder. High injury rate, no sports background, weak willed.

>GAYS (Gay Aylien Skull)
Weak bone structure, mouth breather. Wastes time trying to be strong. Jewey faced and mad, but harmless.

>CUCC (Cuckold Uninjured Crying Canadian)
Identify as injured, without medical diagnosis. Trans-herniated. Purposely do self-destructive programs like PH3, Smolov, etc. They wanted an excuse to quit.

>VOLEM (Voluntary Evermediate)
Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.

>BONER (Bench Only No Effort Retard)
Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.

>CHODE (Communist Homo Of Dick Eating)
Angry, godless little postmodernists who secretly loathe strong, masculine men who won't fuck their boybutt. Some transition into ugly rat faced pedos, others defend said CHODES. Also known as PHAGs (Projecting Homo Ass Goblins)

>TCHAD (Tries Consistently Hard All Day)
The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.

>UFO (Under Fed Organism)
Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.

>user (Anonymous Nard Obtusely Nattering)
A noodlebuilt little wuss of a human. Hobbies include LARPing as someone who actually lifts and not posting body/lifts. Can be safely disregarded in all matters.

This belongs on reddit and nobody wants your shitty advice, namefag

Do them hanging from the smith machine's bar, seen tons of people do this with no problem, and if you actually manage to break the damn thing then nothing of value is lost

>Not doing a mix of all types of vertical and horizontal pulls

Those tits look ridiculous. Why does Americans always think that bigger is better?

Wrong thread

> That retard that never trains his back with rows or chinups

lmao

youtube.com/watch?v=uswkOt0uUhI

I dunno. Why do 3rd worlders always let us reside in their noggins
Rent
Fucking
Free?

Attached: The Worst Thing I've Ever Heard.gif (315x187, 1.55M)

These asses are all out of bench and getting white lights lmao

Attached: 1529819463955.png (1267x713, 1.12M)

lmao mirin FAT RETARD BTFO

Attached: 1549892594229.png (889x593, 726K)

these bench forms are fucking abstract

Attached: 1546057533323.png (822x506, 561K)

brrtruh

Attached: 1527699263099.png (921x594, 646K)

im in awe

Attached: 1546204537433.png (735x362, 329K)

The Jap lifter rolls her wrist forward coming out of the bottom. What's that about

You fool! That's not even his final form!

these women bench more than GDE Alex now.

thats not efficient, i see people bench like that all the time

> Finnish 'Women'

Attached: 1551852318189.png (1127x634, 853K)

Would fugg

Amazing. No wonder you all claim 300 lb benches and look like shit.
Throw your singlets in the garbage fatties. The jigs up

unironically doing assisted dips

Did Isley die?

He got gf.

Do steroids fuck your brain

Attached: 1550897341814.png (524x735, 207K)

yes, especially since they don't counteract prolaktin and estrogen.

>tweak my back while watching John Wick 3 yesterday
>squats are all over the place today

Oh well...at least the action was good.

I hurt my back doing this warmup for millionth time. Raised my leg like this to my side, so upper leg is parallel with floor, then took it to my side, and set it down. I have done this gazillion times, except this time when I had landed my foot and turned it to face forward, I felt a massive 'unstretchy' feel spread all over my lower back. Couldn't flex or extend my low back, it felt heavy. The feeling was bizarre. How can stretching feel heavy?

God I hope I didn't bulge a disc or something.
- Does not hurt
- Is very local, like side of spines (erectors)
- has gotten better in 3 days of rest.

Attached: 1549749975151.png (465x388, 6K)

I don't think it's anything major. My co-worker had a bulging disc and he could barely walk. A shock like pain usually goes down through a whole leg when it's a serious disc issue as well.

It does not radiate, thank God.

The low back musculature felt loaded, heavy and stiff in the same sensation when they are under 5 rep max deadlift load.

But the sensation manifested itself when there was no weight at all, just when I tried to extend or flex my low back.

As if, the muscles had tilted on permanent flex mode.

It was very odd two days. I'm going to head to gym on Wednesday to do some light lower body stuff to see if it strikes again (then again this happened while I did nothing but )

Please respond
Also: should I take week off?

Yeah, take ibuprofen till that Wednesday day. If the pain is still there or re-occurs then I'd go to a physio.

I would have a 'RTS washout week' where you go to gym, do light intensity-volume training for 1-2 weeks where you just do random stuff you haven't done before (basically muscle confusion lmao).

How many IPF points will I gain from eating mostly dairy and eggs

Attached: dairy and eggs.jpg (1000x664, 71K)

Probably tank it because it's some sex/bodyweight faggotry.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

Like 3 weeks into nofap and I finally had my first wet dream and I literally fucked this fat ugly old slampig who didn't even make me cum and I had to jerk myself off in my dream

What the actual fuck

> T nothing.
> E, gomad with 200g whey, sausages
> L youtube.com/watch?v=c3gavEOlXdY

>WAWTT
Bench press
>WAWET
Meat and potatoes
>WAWLTT
Metallica and Iron maiden
>WAWFT
like a man

hi /fit

what's everyone's opinion on progressive range of motion (PROM) training

is it meme or legit way to build the lifts?

rofl (all time totals)

Attached: 1552198259699.png (820x616, 90K)

> some twink roided for 3 years and put up one of the best all time totals

Attached: 1555591449448.png (1436x1436, 1.84M)

with an arch like that decline bench would be a good lift. Amirite?

>Trainan'
Squats 4x2 1x3 202.5kg
Beltless pause squats 10x1 170kg
Leg press 4x10
Good Mornings 4x10
Leg Curls 3x20

>Listening
Blasting some Darkest Hour at the moment

I dunno of switching to flats was such a good idea desu

I can squat 160kg+ and I can only do like 50kg on my belt-squat-machine. Thing is bloody murder.

oh fuck it was beltess squat oh god fuck my face

Where does one buy cheap plates? Everywhere I look they're so damn expensive.

just steal them from the gym

Kek

Check Craigslist/fb marketplace. Got my Standards at $0.50/lb and my Ivankos at $0.65/lb

>cheap plates
Private sale.

Otherwise, it's always 50-100 cents on the pound for cheap shit. More for calibrated or bumpers.

Checked craigslist and ebay already, no good deals at all and every single article is like 4x2.5kg or some useless shit like that. The occasional 25kg plate will cost at least 50€, I feel like giving up on this homegym thing tbqh. Seems like the gym is more worth it.

It's a good thing that you only need 400 lbs worth.

Sitting on the toilet and I’m disposing a whole bunch of Norman khan

That's what you get for living in bong land. In the United States a motherfuking freedom where every red-blooded son plays football, there are lots of weights floating around.

>Bong land
>€
Please don't insult me, thanks

Facebook marketplace? And check locally for closing gyms.

Bought enough for two people to use 2 barbells for different stuff at the same time. Might need to buy another set of 45s eventually. I have 4 lifts that require more than 400 lbs user, I'm sorry that you're mistaken.

I don't read moon runes, is that the euro-commie peso?

> 4 lifts that require more than 400lbs
1 lift after you squat to depth and stop arching like a snake

Yeah I'm looking right now, looks a little better but still nothing appealing. Looks like no one in Germany actually lifts, holy crap.

I squat 405 raw and 520 to depth equipped. I deadlift 485 raw and 515 equipped. I'm sorry that you don't know how to count.

>Stop arching like a snake
The absolute cope of benchlets.
>S-s-stop following the rules
Lmaooooo

I was joking.

Attached: 1536946975415.webm (460x612, 2.54M)

>had to finish yesterday's session this morning
God benching first thing in the morning is ass. youtu.be/N-_hN61WT4s

Damn dude that's shit. Hopefully you find something soon. Checking locally for gyms going out of business is your best bet at the moment then, besides autistically checking Craigslist and fb marketplace.

Attached: Doubt.png (492x280, 85K)

That’s two lifts? A squat and a deadlift? Plus you juuuuuuust passed it a couple 2.5lbs plates hardly would make a difference cost wise

Ye, at least I am lucky I only pay 15/month which is pretty much nothing. I unironically can't believe all private vendors sell only up to 10kg/plate max, it's literally all DYELs who probably bought this shit new on Amazon and realized they're too lazy.

Video got claimed, whoops. Had to mute. youtu.be/HfTPpYUlquk

Equipped is its own category you dingus. Just like if I benched 405 equipped but below that raw then it would be 5 out of 6 total.

That's crazy cheap. Best of luck finding some decent cheap equipment dude.

how much do i need to squat to be able to dunk as a 180cm manlet?

Are people not afraid at all to put the weight down on their feet when doing sumo deadlift?

There are plenty. I usually turn my feet in but it's not as easy in the suit. Plus I have a little room in the toebox of my shoes, so if it clips the ends on my shoes it won't hit my toes.

Pylometrics+1.5xbw weight squat. Tdlr jump high to jump higher

Running this for Bench but what do I do for OHP and which day?
I actually tried doing the same for OHP while doing the bench but too much pressing volume feels like Ill snap my shit up.

Attached: Nuclos 3x bench int medium.png (1355x599, 57K)

Press, bench, and bw?

I'm doing some kind of shoulder pressing every day 3, mostly behind the neck presses right now

85kg 189cm 22y old

I finished week 2 today on bench and did 12 reps on 82.5 kg so idk what that is estimated like 105-110 I never tried 1rm
I did 65kg for 4 reps on OHP 2 weeks ago that was heaviest I even went

Im sorry to tell you bro, but youre a faggot

Monday 5x3x85%
Friday 4-6 rep max attempt, 5x5x80%
Mouth fills 5xF every day (and I mean xF)

Lateral raises and overloading the bottom part of the lift wouldn't hurt

Shit looks like something you would see at a circ du soleil show

I should do bench first right?
ill try thanks

You are already doing enough volume with three days of bench pressing as it is. More pressing volume doesn't mean more gains in your case

>sumo

What an absolute faggot

But won't my OHP get weaker if I don't train it at all
I should at least have 1 session a week of ohp even if i got 3x a week

Yes, assuming you care more about bench

If you improve your bench press, your overhead press will follow.

if you want to balance pressing and bench pressing, there are programs for that

>Won't my OHP get weaker if I don't train it at all
No.

Isn't there that guy here that focused only on OHP and does a bit over 2pl8 but fails at 2pl8 bench?
If training only OHP doesn't increase bench, why would the other way around be true?

Maybe I should do the Nucklos program for incline bench lmao

You are being a giant faggot. As long as you are benching with a normal grip, the range of motion and added loading is going to benefit your press.

Overhead press can benefit your bench press if you have weak triceps, weak delts, bad energy transfer or if you are just generally weak

>You are being a giant faggot
For seeking information? Wow how could I have done such a thing? What's your fucking issue?

Attached: 1558204680202.png (510x412, 23K)

You're asking retarded questions that could have clearly been answered in any number of basic level strength training books, like even SS

>fails at 2pl8 bench?
My bench is going up
>does a bit over 2pl8 but
AHEM
>If training only OHP doesn't increase bench, why would the other way around be true?
Galaxy brain right there laddie

Attached: well.jpg (800x450, 73K)