/plg/ Powerlifting General

High fiber from the oats

Friendly reminder that you can't call yourself a powerlifter if you don't have a page on openpowerlifting.
Also why are the IPF affiliate feds in most western countries full of thots who only do meets for instagram?

Lmao just realized my best total is 1488

How is the Skynet AI program?

1488 kg? Wow that's pretty good

Those faggots are miserable cunts with no knowledge of how substance abuse really works.

>Nerd Tier (must have IQ higher than bodyweight in kg)
Blevins Skynet AI ($, but cheap)

I'm such a humble alpha, women will compromise their entire week just to see me

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I'm not a noob to powerlifting, but I'm getting back into it after about 5 months off due to an L4 herniation I got doing olympic lifting, I was wondering what you guys would recommend program wise for someone who's in an untrained state but will probably make gains back relatively quickly. Should I just go with the ol' 5x5 and see how quickly I can get back to intermediate status and go from there? My stats when I got hurt were 190lbs BW, 465 DL, 275 bench, 225 OHP and 365 squat(ATG oly high bar). I know the ratios are a bit weird, but again I was doing olympic lifting. I only weight 165 now, and can bench 225, DL 335, squat 275.

blog/
I have a strongman comp in 6 days. I signed up to compete u80kg because the weights looked like fun and if I won my class I'd qualify for the Arnold.
Yesterday the meet directors said on Facebook that they didn't get enough entries so I can't qualify for the Arnold and also they're making every event way lighter.
I guess I'm going to bump up to 120kg so I can lift something heavy. Don't ever do strongman you will be disappointed. :(

Thoughts?
/blog

SS + GOMAD

RIP. I'd do strongman if I wasn't so ass at overhead and conventional.

kek, I unironically did half GOMAD with chocolate milk my senior year of high school, and made wicked sick gains brah.

Since last thread had people sperging about 5/3/1, what's the deal with intermediate 4 day texas method mentioned in the OP? In Practical Programming he talks about a 3 day routine under "texas method" and only talks about a 4 day split under the "starr model" later on. Do people just call anything out of that book the texas method? I've been doing 3 day for a couple months and now figuring out what I should do to keep progress going.

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Y’all fags post bodies or naw

Some people spread it to incorporate other accessories or add more pulling, since one of the biggest criticisms it has is that the volume days can take fucking forever, and it neglects deadlifting volume. If you find your deadlift stalling or have shoulder impingement issues and shit, or just don't want volume days to take 3 goddamn hours or whatever, you can off load some volume on the front end to a second day, or add lighter DL work. I wouldn't worry about it until you start missing lifts on your intensity day or unless you feel extremely beat up

why the fuck after nine months of bulking did i gain like 4lbs of muscle out of the 20 i put on

strength went up really well on sbd but i don't want to be a twink anymore reeee

Sacrifice your bench press to the log press gods and they shall reward you. I haven't done a bench in weeks it's great
No that's homosexual

do more volume
like get your 3x5 bench to 3x15

are you british?

what is particularly striking as British there?

the semen dripping out of his mouth

>wouldn't worry about it until you start missing lifts on your intensity day or unless you feel extremely beat up
I am both but that may be because I haven't taken a deload week yet, except when I dropped some wrought to fix knee valgus. Also I've been doing shit I maybe shouldn't have on my recovery days, like digging ditches and doing dumbell arm isolators. I'm also only gaining + 2lbs /month.

the semen dripping out your mouth what?

deload for a week, drop 5% and give it another couple weeks. If you're still stalling, I'd recommend modulating your volume/intensity before doing anything crazy. He talks about it in the book, it's okay to increase intensity on the volume day and drop to say a 3x5 instead of 5x5, one of the biggest problems with TM as you go up is that the volume may not necessarily prepare your CNS for your intensity days, so if you up the training percentage on the volume day, in theory you'll be better prepared come intensity day. Intensity days are there to push the ceiling on your training intensity overall, the volume days are there to set your muscles up to succeed on intensity day. That usually does the trick, at least in my experience. Once you break past your plateau, try and go back to the 5x5's on volume days. More volume is an easy fix for a lot of problems, but TM for all it's flaws, is not lacking much in terms of volume besides DL.

pls be reichmarks

DL is for nerds anyways

I fall in love with Greyskull LP. Anything i should add? or should i just do X?

Do the program

I’ve never heard anyone who has tried it or knows anything about anything deny that GOMAD builds muscle. The main complaint is that it also builds fat.

I did the old school squats and milk program when I was a noob and made sick gainz as well

nothing in particular, I just thought I remembered him being british

Not him but thanks for the detail. Is the long as volume day on TM worth it? Like, for an intermediate is there any advantage in doing TM over something with less volume like madcow?

Anyone tried the GZCL method?

Care to share the experience? Was it any good?

Reddit likes that so I hate it

Beginner question here. Are plateaus even a thing?

Everyone talks about a plateau, which implies that once the plateau is passed growth can continue as before. I’ve never found that to be the case. For example, once I couldn’t progress on 5x5, 3x5 let me keep going at heavier weights, but it’s not like I could do 5x5 at those new weights.

OTOH deloading has never done shit for me either, I just stall at the same point. So maybe I’m just a weak mutant?

See Also I tried it and found it pointlessly complicated and the “cycle” didn’t work. As in, after you finish the singles you’re not any stronger on the 5x3s.

And just reading it it SEEMS like a fucking meme. Takes forever to explain for a BEGINNER linear program. And of course the author keeps having to remind you it’s not bro science. Just stick to the old standbys like SS, SL, Starr, etc. for a linear beginner program.

I made tremendous gains on TM, hands down my favorite intermediate program, but unless you have the discipline to have decent cardio, yeah the volume days can be brutally long. Its hard to knock it for that because he specifically says to rest no more than 2 minutes or so between sets, but powerlifters gonna powerlift, I'm guilty as anyone for that. The advantage to TM vs programs with less volume are that you get a strong fitness base from working so goddamn hard, and if you're doing it correctly, will quickly build technical proficiency from so many reps. The downside is that managing all that volume and stress can be difficult for early intermediates who may not know exactly how to modulate the program and will either get hurt or stuck because they just follow the app instead of reading the book on what to do when certain things happen, like failing lifts, or feeling fried. So, to answer your question, I would say madcow would potentially be better suited for early intermediates, but for later intermediates TM is great, provided you know how periodization works, and why the program is designed the way it is.

your problem is you're not recovering. Doing a 3x5 with the heavier weight for long enough, if you're eating right, WILL let you do a 5x5 at some point. If you're eating enough, you will develop greater strength by doing bigger weights. Plateaus aren't so much a biological problem(minus top of the sport lifters) as they are a training problem, where either your training is off, or your recovery/diet is off. Once you fix those, bam, progress.

Ok thanks again. Yeah I’m not afraid of books and loved the SS book. I’ll buy the other book and see how it goes. I seem to just not be very strong though I can handle volume, so maybe TM would be good.

Find a new hobby

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.

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On the topic of books, is this worth reading for somebody just looking to optimize their own training? Does it cover anything important not touched on in the physiology chapter of Practical Programming?

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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.

if intensity is your problem(intensity meaning heavier weights), then don't be afraid to throw in heavier singles at the end of your intensity days if you've still got some left in the tank. I'm not saying max the fuck out, but if the intensity day 5RM is easy as piss and you have a ton left in the tank, maybe slap another 10 on there and give it one or two doubles/singles. I know lifting can get complicated once you get into actually following a program, but it really is as simple as lifting heavier more often sometimes.

kill yourself nigger, most of the trips in here are absolute retards that consistently give out shitty advice, several of whom are on gear, meaning even the good advice is absolute trash for normal people. The fact that anyone comes here at all for advice is hilarious, but to think you're some kind of authority because you put some dumb shit in the name field on a taiwanese crochet forum is absolutely, mental illness. lmao

Stats? Body?

That OHP standard seems pretty low

The only thing worse than the annoying tripfags is the angry user who is even worse at lifting baka

Sorry to sidetrack you, but as a weaker lifter (165 OHP, 245 bench, 305 squat, 365 DL, 185 BW), how would you recommend getting prepared for strongman? Focusing on commercial gym equipment since not remotely strong enough to specialize. Just focus on driving up my lifts with generic strength-focused work, like for PLing and whatnot?

a compression base layer is supposed to be worn without/as underwear right?

Post body.

Yeah first step is to get a bit stronger in your big 4 (powerlifts+ overhead.)

Pretty much every show will have a novice category for people who aren't strong enough yet but want to try strongman anyway so I would suggest you find a contest near you that is a few months away and sign up for novice

I mean I just have a hard time gaining strength even when eating a lot. I did SL until my squat 5x5 stalled at 245, deloaded and tried again but hit the same plateau. Now I’m still going on a 3x5 but that’s getting tough too around 265.
Same story with my 100 lb ohp and 275 DL. I can try some heavy singles, but as I understand rippetoe’s book I may just be getting close to the limit of what I can achieve on an LP as a “skinny fat” boomer.

Thanks for reading my blog.

From a purely theoretical perspective:

Strict press, front squat, conventional deadlift should make up most of your training
Back squats and bench only as accessories
Shitloads of farmer walks and sled pull/push if you have those
Learn to push press and jerk, pick your favourite after a few months of training them both.

What would be some good programs to look at? Since I know SM is much more endurance/conditioning driven, so outside of events training, high volume work could be used as a substitute? And also as an added bonus to add mass and build up the tendons/joints.

>Strongman programs
5/3/1 for Strongman

...

Personally I do not believe in conditioning or training moving events much. My training is pretty much just powerlifting but with log and high bar or front squats.

I really don't think anyone who isn't a heavyweight should be worried about conditioning. If you are strong then the absolute worst thing you will have to do is 60 seconds of reps and I don't think that requires much special training

531, Cube.

Juggernaut, as well

I like TM as Babby's First Post-Novice Routine For Dummies, and it's infinitely better than 5/3/1 (Fun Fact: Jim Wendler has not once in his life gotten dubs), but it really doesn't load a lot of volume. It's more of a slightly drawn out method of doing the same perpetually increasing intensity of a novice program, where the increase in volume (Volume = Total Reps x Weight Lifting On Those Reps, forever and always) is mostly coincidental. Which is why, like a novice program, it works pretty goddamn well until it suddenly doesn't. At which point one should move on to more specifically periodized routines.

>most of the trips in here are absolute retards that consistently give out shitty advice,
>several of whom are on gear,
>meaning even the good advice is absolute trash for normal people.

Well then, what do you think you should start doing?

Yeah like what

What do you mean tm isn’t high volume?
What do you think if madcow?

>At which point one should move on to more specifically periodized routines.
Like the starr model mentioned later in the intermediate chapter? Or something completely different?

Yes, they are. Switching from 5x5 to 3x5 isn't actually solving the stalling issue inherently because you're reducing volume for the ability to push intensity even harder and you just end up stalling again eventually. What you need to do is do more volume, and more work in general.

does sumo demand stronger glutes than conv?

These dum fuggin questions lmao

why you be mean bro

Do your parents know you're gay?

Ask your dad's stretched out shitter

What do you think of my program /plg/? It's basically a slightly modified TM with more ohp than bench. Also has light ab and back work at the end of every day (not in pic). Normal TM looks a bit too bare bones to me. Am I doing retarded shit or is it ok?

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It demands a weak moral compass, much like rainbow bench

Imagine telling someone to dox themselves instead of just talking about lifting lmao someone either knows their shit or doesn't, if max aita posted his body here everyone would say hes a no lift faggot even though hes one of the best coaches in lifting

t. volem

How can you possibly say squatting 3x a week, for at the very least 40 something reps of working weight, not high volume. Every single coach out there consistently points to that as one of its biggest issues, with people getting knee and back injuries as a result of squatting too often.

>just do more lol
Alright so you are on gear, because you're completely ignoring CNS adaption to load via increased intensity, literally ignoring the main principle of modern coaching with SAID. Everyone in here, feel free to disregard this guy, he has absolutely no clue what hes doing, is almost certainly on steroids, and whatever has worked for him, will not work for you.

You're a fucking retard.

I had both these thoughts about volume and intensity but you said them better than I could.
I’m this guy Be curious as to your suggestions for what to do from here. I’ve been thinking I switch to TM or madcow.

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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>buttblasted roidie getting out lifted by IWF women's division
Honestly man, here is the real redpill: nobody except a coach or partner who's been working with you for a good amount of time will be able to prescribe where to go and how. I advise you to watch literally every juggernaut video ever and then compare and contrast the two with your own personal weaknesses and strengths and go from there. Once you have a solid knowledge base of how programming is supposed to work, fixing your problems on your own becomes simple until late intermediate levels. Alternivately read practical programming, but desu I don't expect people in plg to know how to read

>IFW fag
>Juggernaut fag
Get off my board.

>405/345/485 at 220
>Roids
You're an idiot. You should always be increasing the amount of work you do because your body can only adapt so much to the exact same work over and over again. The basis for modern programming effectively boils down to doing more than you did the previous time, just stretched out over longer periods of time.

>roiding for this
Stop lifting, get mental help.

>Roids are rent free in this man's head
Is this how you cope with your shit lifts?
>t-they roid that's why they lift more than me!
GDE faggot.

>doing roids for such pathetic stats
Increasing volume is 99% of the time in an effort to increase work capacity. You do more so you can do more. Increasing intensity is 99% of the time an effort to, you guessed it, be able to increase the overall weight. That's the entire purpose of periodization, and the whole point of intermediate programs where linear progression has stalled. Lifting your 5x5 into a 9x5 doesn't necessarily mean your new max will go up. It means your body can do more at that weight, because that's what you're training it to do. Your CNS will not develop the proper neurological recruitment in order to hoist the weights you want if you aren't specifically demanding that it adapt to greater weights. If you read literally any exercise literature other than plebbit and plg youd know this.

>don't expect people in plg to know how to read

still no answers for :(

I've read PPST, 5/3/1, SS, Scientific Principles of Strength Training, etc. But literally no programming only ever just increases the weight. There are four ways to progress - adding sets, reps, weight, or some combination of the previous three. If you're only on a novice LP you will not build very much muscle and need to do more work to build more muscle to recruit after you finish it. If you genuinely think everyone but you roids because they disagree with you, you should get some help for your inferiority complex. What are your stats by the way?

>Stats
It's Sean's new personality he didn't make any stats for it yet.

Right, and increasing volume has it's merit, but not for what this user is posting. He explicitly stated that his issue is meeting the increased weight of his program, he has reached a point where volume isn't the issue, and intensity it is, and instead of you recommending he work on developing the ability to handle that increased intensity, your recommendation is
>lol just do more
which is exactly what roiders recommend for everyone, because only someone on juice has the hormonal environment to reliably build the muscle required to sustain continuous growth required for just muscle mass to carry over to their lifts across the board. If you had read any of the books you claim to have read, every single one of those address these points explicitly and in detail. Neurological adaption to increased intensity is what that user needs, not increased volume in an effort to increase hypertrophy, that's a lazy coaches excuse.
>durrrrrr I can't figure out how to make my lifter stronger at their weight time to just tell em to do more and they'll get bigger lol
literally high school football coach-tier advice

Izzy is blasting gear and wants you to pay to join his forum lmao.

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So you only pull three squat bench and dead singles every session then leave right? No reason to have any more work capacity for PL, and you can just increase the weight

google periodization, then shoot yourself in the forehead, preferably with a shotgun.

I lift more than you retard, but the guy I replied to seems to claim that increasing volume is not relevant to strength