/plg/ powerlifting general
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first post for have a great weekend
Approved Intermediate Programs for PLG
Bro Tier (trying hard, having sex, loving life required)
5th Set (great for late intermediates)
5/3/1 (read the book bitch)
Westside for Skinny Bastards
Madcow Intermediate (great for early intermediates)
Destroy the Opposition (J. Lewis)
The Cube (+ Predator)
Conjugate (max effort + dynamic + repetition)
Spotoshot (bench only)
Texas Method 4-day Split Model from PPST.
Juggernaut Method 2.0 (a more periodized 5/3/1)
Nerd Tier (must have high IQ)
RTS Generalized Intermediate
RTS Emerging Strategies
Nuckols Average to Savage
Nuckols 28 Free
TSA 9 Week
HLM (Heavy Light Medium)
Blevins Skynet AI
Meme Tier (might work if you love memes)
*NEW* Hepburn x Sheiko Blend (pending testing)
Candito 6 Week
Texas Method 3-Day
Texas Method Trappy Version
Sheiko (great if you're in meet prep)
nSuns 5/3/1 (written by a 1200 lb totaling Redditor)
Hepburn "Power and Pump"
Programming 2 Win (by Jack Black)
PH3 (need a tourniquet to choke yourself, and it has a 100% injury rate)
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
W84 & W84+,
Followed by M105.
It's over, for them.
but 120kg+ fatties lift later.
so say that lift goes wrong and they need to assist him with the bar, do they rerack it, or take the weight off so he can get out and then dump it
Yes, they will start taking the plates off while the guy is crushing under the weight in bottom of squat.
Has anyone done Conjugate as a natural and gained results without getting morbidly obese in the process?
What a fucking shit OP.
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
how you lift determines your body composition
hey be nice
What determines my strength and composition is calories, volume and test enanthate.
The answer is NO. Just do percent or rpe stuff, by good trainers with good systems.
Has anyone done Sheiko as a natural and gained results without getting morbidly obese in the process?
Brian and Eddy are a hilarious duo
Brian broke the bed in his Airbnb condo
based and fatpilled
The answer is NO
Are you retarded? Lots of guys get brutally strong doing conjugate style programming
now youre just skinny fat
I have a squat question, and OP webm is a great example of specifically what I want to ask about.
When the guy is at the bottom of the squat, as he stands up, he lets himself hinge forward slightly at the waist, which makes it easier to get out of the bottom of the lift (that is, he raises his hips without raising the bar, so that his quads are no longer at their full extension, where they're weakest).
He straightens back up as he finishes the lift, of course.
I understand why you do this at a competition level, but for training, would you consider this proper form or should you try to keep your hinge angle constant through the whole movement?
That's not very nice Brian.
for training I wouldnt consider this proper form. If you were pushing your glutes up before bringing your back up to level, you have a risk of rounding your back and sustaining some sort of injury
It's generally just form breakdown at high weight. Most people that are stronger in the hamstring and glutes will do this. It's not an ideal way to train all the time.
Eddy is annoying af desu
He's that "friend" that's just an asshole all the time. There's a difference between banter and just being a dick.
he lets himself hinge forward slightly at the waist
He doesn't 'let' himself pull forward, he is too weak to lift it with his quads alone so his body has to find another path so he hinges so his hamstrings can engage better.
Train like you play. Or not. Mileage may vary.
yea i can see that but fortunately for us we're not his friend so we just see the funny bits between him and Brian
tfw i can do one arm hangs at near 4pl8 bw
It's probably just a bit exaggerated for the camera. But yeah, it gets kinda old after a couple of vids.
Thanks for the response.
I catch myself doing this sometimes when I'm doing work near my max. I've been backing off recently 'cause I want to clean my form up, and wanted to confirm that this is one of those things I should pay closer attention to.
/plg/ is always the most helpful thread on Jow Forums
Y-yeah who has friends like that h-haha
There's a difference between banter and just being a dick.
And you're too autistic to tell the difference. Have friendship.
mfw I used to be that friend until they finally got sick of my shit and now I have no friends
knead and spread some dough to make dumplings
hand pain completely gone
Man the human body is so fucking stupid, and don't even get me started on the absolute retardation that is the brain.
Yeah, knocking around while trying to take a piss in a port-a-potty then ripping the door open while I'm in between two huge events is definitely just banter.
mfw I was never nobody' friend because I was always alone
really chessed everyone or did I haha
vigorously scrub bathroom floor
shoulder pain almost gone
Just moving the affected area around a bit can help a lot.
So can I like powerlift something REALLLYYY fucking heavy five times in one minute instead of lifting something light for an hour and it'd still work out the same?.
can I like powerlift something REALLLYYY fucking heavy
can I powerlift something
We a verb now niggas
OH she did it again!!!
every rep has a neutral spine so far on equipped deads
Hey bro, you’re kind of being a douche, tone it down.
Nah mate, it’s literally everyone else that’s wrong.
Give me one good reason to do something other than the competition lifts
He’s English that’s just how they communicate
My dude did you just trace a photograph of a kike mutt pissing herself, for the memes?
Keeps you from getting overuse injuries
Don’t make her nervous user! Look she’s doing it again!
that shirtless twink (not Alex) wearing a bandana mirin' himself in the mirror after a set of fucking machine chest press
You sure it wasn't him? Bandana could have been a disguise
somebody who I don't think I've ever seen before just said "what's up Jon?" To me as I walked past
Which one of you guys was it?
It wasn't, he was even smaller than Alex.
I only became class 1 obese on Sheiko
How can you get fat with all that volume? You're supposed to add some assistance, you know?
Easy, by skipping it and going home because 8 triples at 80+% was tiring enough
He thought assistance meant eating more food.
Gotta bicep curl pizza to mouth
You're supposed to add assistance
What spreadsheets are you looking at? There's like 5 accessories a session
4 weeks ago I did an easy 250kg deadlift, probably could have got 260.
Today, I tried to go for 260kg and couldn't even do 250kg.
I did greg nuckols 28 free, 2x int deadlift cycle, which is higher volume than anything I've done before. What the fuck happened.
Some assistance doesn't make sense for everyone. Sheiko explicitly says to adapt the program to your personal needs in terms of assistance.
Yeah but my point is there's nothing that needs to be added. Swapped, sure, but adding more movements would be absolutely killer.
higher volume than anything I've done before
maybe fatique accumulation
That's called being a faggot.
Probably fatigue. Tried to Squat 285kg 5 days after trying them before and not counting them due to my spotter being an absolute moron. Ended up pulling something.
Be happy you didn't fuck yourself up
Oh yeah and I've got drunk almost everyday for the past 2 weeks. Maybe that's it.
I've just added the McGill 3 and some rear delt shit. But that's just me.
They better put the plates back rather than just throwing them on the floor
Can't argue with that lmao, but it was still good for gains
Like they said, fatigue plus bad recovery, taper off volume if you really want to try to max or just go back to regular training and peak properly when you're going to test
they would take the bar and rerack it. lifters should be helping them by continuing to push into and support the bar after failure
though I don't think I've ever seen Taylor Atwood miss a lift. He's really, really good.
back neutral on practically every rep of deads
PRs incoming lads
1 am dumplings done
lets fucking B L O A T
Why is Candito meme tier
Because it is a meme. It's an effective meme (except for bench), but it is a meme.
Today I lifted!
- back oof owie when deadlifting
I heard a pop mid rep. It's painful to just walk around but I feel better after doing air squats and deadlifts
Did sparrow piss herself again? If yes pls post webm.
this is why youll always be weak
Good thing I kicked my addiction to drugs
You don't kick a drug addiction. You replace it. What have you replaced it with?
ur moms pussy
Is it ok to use inflated weights for deadlift in the first weeks of c6w. My first cycle first weeks for dl felt just too light.
Wew, sorry lad. You must be a bad case.
No, second week will be hell on Earth.
good trainers with good systems
don't do conjugate
Is this about me? Were you at my gym?
Uhhh lifting l guess
And what happens when you get injured?
FUCK GEORGE REEGER, FUCK FAT RETARD, FUCK J, FUCK THE OTHER TRIPFAGS, FUCK WHITE PEOPLE, AND FUCK JANNIES
AND FUCK YOU TOO INCEL
ONLY TRIPKEK I LIKE IS MA, THE REST OF YOU ARE FAGGOTS, HAHAHAHAHAHA
Where's /our guy/ Sean?
KEK user BTFO
What's a good four day program where your intensity sets are >=80%? I'm curious what accessories and volume days look like.
Where's that little posh twat George Sneeger? I want to beat him up.
he doesn't know
currently getting beaten off by your mom. you'll have to wait your turn faggot
Guess I’ll shoot up a school from my wheelchair
I'LL FUCKIN RAPE GEORGE PORGIE SNEEGER WITH MY 10 INCH BBC
get a job, nigger
Yeah, I bet he like you too, my guy. HEH
I feel a ton better. Walking doesn't hurt at all right now. I think I can squat and deadlift just fine next week
What she competes in IPF now?
wouldn't it just be smarter to not have anyone behind him so if he can't lift he just lets the bar go? I mean, are any of those people actually capable of holding the bar with their arms? lmao
Which george reeger? The one from allentown?
who is (((she)))
sorry i'm behind on my memes
Listen, you... LITTLE CUNTS, I'd fucking rape you while your whore mother blows off 10 men in the background
Go to bed Sean
turn your trip on georgie boi, you roiding manlet
Deeply concerned about the state of /plg/ atm lads
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.
Jow Forums as a whole sucks
I ran out of money how the fuck I'm going to keep my bloat? One week until payday and running out of food by wed. Do I lose all strength if I fast few days then reload with carbs etc? When I should stop training, on Monday?
Apply for food stamps
Can you find $10 for a few cans of tuna, beans and a few lbs of rice? C'mon man
Man I used to buy shit from them back when they were truesupplements and trueprotein, they shipped stuff in black zipper bags with labels slapped on, but it was the cheapest whey iso/conc blend you could get in Canada by >$10. I actually own a hat with their logo on it, maybe I'll wear it around for the memes now
I dun get it???
I can muster up something I guess but in the worst case I will train Sat, Mon, Tue in row then stop until next week and hope to not be too deprived. Probably training on Tue is too much if Wed is last day with plenty of food, not sure. Then reload on next Monday. Uhh...
kelly branton pissed hot for sarms and steroids and made an IG post about it
I have racked my brain trying to think about what I did and where I was in the three weeks between the clean drug test on March 31st and the dirty drug test on April 23rd
as if he doesn't know lmao
Sounds like you have bigger problems than getting a workout in. Do you have a job? Are you in debt? Is this level of poverty a recent, temporary thing or long term?
bench day : )
what kind of steroids for literal tumors
when you put oil in your traps and think it looks cool
WSM is such a retard and behind times
120/120+ A GROUP
Temporary. I lost my belongings in a fire and stuff happened. Not that bad though but takes a while to sort out.
What sort of gear are those guys on to lift that sort of weight at that bw?
good genes and try hard
hint: don't look at world records for perfect form. people lifting at the very edge of human ability won't have all their angles just right
How? Is she on shit?
lol look at how high those safety bars are. planning on squatting to "depth"?
Everyone stronger than you is on steroids. Give up.
Do you use knee sleeves whole workout or just main lifts?
I wear them even with empty bar and I get comments often in gym that I should wear them only for main lifts
Louie Simmons made me to eat my own shit at Westside because he is a sociopath.
How did it taste?
noooooooo!!! a petite girl can't be stronger than me!!! she's on steroids so it doesn't fucking count anyway!!! it's not fucking fair!!!
Like trenbolone and olive oil. You know when u plug u get the oily taste in your mouth and a shock syndrome (u run out of breath).
I d beat the fuck out of you and her at the same time powerbloating faggot , but yeah i m weaker than her
Are you tough enough to survive in hell and come out stronger than any other man? I think you are not. You are a pussy and a faggot who likes to watch other guys doing your wife.
Louie Simmons actually thinks he is his own father.
1. How do I find meets?
2. What are the differences between the meets (nationals, regionals, etc.)?
Open division, only accepted way to compete.
Westside kino on volafile
All Westsiders look unhealhty.
They should change their steroid suplpier
im 1/2/3/4 and shes stronger than me that must mean shes on steroids
have sex and love life
I did and found nothing. Else I wouldn't have asked.Seems like the right place to ask though, asshole?
nigga passed out at lockout lol
they should have someone behind the deadlifter so they dont break their necks
Only part 1, but that's also godo, I hope other parts get uploaded.
What is the link? No search function on volafile itself.
put this after the volafile r/fit
this is 1hr 12min, only like 24minutes in the end are missing
Go to wikipedia and check different federations.
Thanks... I want to get into federal prison so I can get strong.
why are there so many 1 star things? People complaining about it being tampered with? Is this safe?
I would buy from their official website but there's an extra £15 from manlet tax and delivery that I don't get on Amazon.
Not pl I know
But Thor tore his plantar fascia in his WSM heat, kept going and to save his foot strict pressed a 160kg log for 9 reps
Cunt is an absolute fucking monster
She probably is though tbf, it's not like being on steroids is a bad thing.
He will finish last in the top 5 unless he takes hard drugs to numb the pain.
It ain't Kelly Brenton but what would you do if you're one of the like 5 people that ever legitimately failed a drugs test because of supps.
Since I would already be genetically Elite without steroids, I would go blasting a shit ton of gear and compete untested in a real fed
Holy shit some absolute SPECIMEN starting with fucking 440kg in squat
Inb4 he finally hits it on his third, 2 white lights
not getting Norf banter
These guys with stick legs dont look ready to spot 440kg squat
When they are on?
Is Ray Williams in 500kg shape?
He probably is, but he will save that for real competition. IPF is lolfed and wont be allowed to have that record
HELP ME LADS i'M DESPERATE I only watch jojo while drinking protein shakes after a workout and im behind on the episodes HURRY
IS RAY GOING TO BOMB? KEK
Must have not gotten pass for steroids from IPF high command. Was getting too suspicious.
trying to ATG squat as 120kg+ dude with 300kg+ on your back
bold plan finn
tell me I'm wrong
Ray Squatted 1000lbs + 12-13 days ago. Now missed 970lbs. Probably the traveling.
Just off cycle
inb4 another miss
AAAAAND it is a worse miss.
Ray finna boutta bomb.
Caster: Ray lost a lot of weight quickly
low key steroid blaming
I'm not watching, is he missing on depth?
Ray can barely unrack 440kg, it's worse than depth missing. See
he just said "ray will have time find an extra gear somewhere"
Last time Williams squatted sub-440kg in comp. was 2016 per openpowerlifting.
missing in support of your friend Kelly Brenton who also wasn't able to get a squat.
Ray lost a lot of weight quickly.
That doesn't happen without trying.
The caster is hinting so hard at steroids without saying it.
Ray Williams bombed.
The most interesting thing now is that there's an actual fight in who gets to be first, instead of a dominating number one.
inb4 Ray Williams get busted for steroids from the same time span with Kelly Brenton.
I'm 242 lbs, 5'11" (King of Manlets) at 27% BF and I squat 4 plates. Is that good? Will I maintain my performance when I cut and if I lose it, what is the expected range for squat weight at 180 lbs ?
Why didn't he just squat the weight?
You tell me.
IPF spotting. Lol.
Which miss is that? 3rd?
Ray is visibly limping now.
He left the bench after 120kg x1.
I'm 5'9 and 180 and can squat 4 plates for 1
That is a third miss.
Ray no :(
Wonder if he got injured. Will have to see more of his 'walking'. Didn't look too good leaving bench.
Any chance that he's bombing on purpose so he doesn't get tested
Kelly probably made him nervous.
He almost necked himself on 2nd miss squat and looks like he is injured. That my friend is a lot of ass covering if he is doing it on purpose.
Should of practiced hitting depth in training more often. I wonder how the IPF are gonna explain this one.
Didn't even appear for his 2nd bench of 175kg x1
video of the other 2 attempts?
Nobody uploaded yet to IG or Youtube and this Olympic Channel stream can't be rewinded.
He usually kills it in comp depth wise. He looks like he's having a lot of trouble just walking it out in the first place. Something must have happened.
this guy and his coach
No, it is not good. You probably won't maintain completely but you can recover lost ground fairly easily after your cut. No one can tell you how much you'll lose because everyone is different and it also depends on the rate of loss, how you're training, how you're recovering, and more.
I just think that gunning for PRs and hitting a longer ROM than usual is going to catch up to a person sooner or later. He did look quite shaky in the beginning, I might be wrong and it was actually something else.
Irrelevant of hitting depth, he was shaking like a leaf watch this. He almost couldn't stabilize the weight so he could squat.
based middle eastern shitposters
gets his coach to stand on the bench
ALgeria is in north africa not in the middle east lmao
tell that to the rashidun caliphate who conquered them and made them muslim and filled with arabs
Ray Williams is not coming to deadlift.
as powerlifters, would you focus on any other type of squat other than BS/LBBS if you never actually competed in PL?
Does not compute
But even powerlifters do variations
lowbar, highbar, ssb, belt squat, split squats are all good squats to increase the back squat
what about front squat
Showing this to my girl, she says "aww, he looks so happy" in the same voice she uses for a cute little puppy.
not exclusively training safety bar box squats with a wide stance
A squat is a squat.
who gives a shit what some peanut brain hole thinks about some twink faggot?
How does this DL competition work? Lift 3 times and most toal wins? What do the white/red dots mean? 3 dots and your lift doesn't count and 1-2 means a penalty?
While I was doing my deadlifts, I felt a sort of pop in my groin area on the third rep, and continued to finish my set of five. Afterwards the whole left of my groin area, including the testicle, is sore. There are no visible marks or bruises in the area. I have previously done some fairly hard sets of squats and presses.
I'm fairly sure I didn't hit my testicle with the bar
Is this something anyone else has experienced? If so, how can it be avoided? It is rather unpleasant.
You forgot your bands and chains Westsider.
Well, your father probably cares what your whore mother thinks about you. At least he would if he hadn't walked out on you losers. :)
your comment was cringe af and irrelevant to anything, go post on reddit you weird faggot, sounds like you're hyped that you finally got some ugly whore to touch you
Is that good?
Depends. It could be good for you depending on how long you trained. It is good compared to the average person or average gym goer. But it's obviously not good in powerlifting.
Have you deadlifted 230kg yet you fat weak retard?
My equipped PR is 233.6 and I am pretty confident in getting 240.3 next time I test. I haven't tested raw maxes for almost a year at this point, besides bench
need a suit to pull 233kg at 105kg bw
Table tennis would be a better hobby for you
Post best lifts and bodyweight
I'm only 100 :). Thanks for your concern though
Absolutely terrible stats for someone lifting as long as you have. Your vert like 10 inches?
19 on a vertek. My lower body has been playing catch up for a long time
not him but i did 210kg at 80kg, without a deadlift suit lol
Post best lifts, bodyweight, and vert.
It's an user criticizes helpful trip's hobby progress without posting his own lifts episode
That manlet comment really hit you hard, huh? LOL
no one said manlet
I have been taking pseudoephedrine for my lifts but now I have constant heart murmur and dizzying feeling etc. Do you guys just train through it? Deadlift day and I am going heavy.
Stack it with heroin to slow everything back down
My gym doesn't supply dope so I need to chase it from the streets then. I hope I am not getting arrested...
Is it bad for feet to squat barefoot on a .5” board under heels for a short time until I actually buy some shoes?
Idk if I’ll fuck my ankles or something
Ive realise after all this time that a 1” and 0.75” heel makes me lose balance forward far too much and whilst it’s much easier to get lower I am much loser and my centre is tilted forward also knee pain.
just an update. went from 210Kg x1 deadlift -> 250Kgx4 deadlift since January and shooting for 300Kg by the end of this year. Does anyone have any experience with snatch-grip? Currently running them and got 250Kg and want 260Kg in a month.
Any of you guys train with shorter rest periods? Maybe 3 minutes max?
Kinda sick of making it 5+.
Is there any long term negative effect because regardless of if it’s 3 or 5+, an appropriate high effort set is just as unbearable right?
Deadlift-stance Box squat for deadlift.
I just rest until I feel okay to go again.
Post lifts or kys
yea but resting longer is always going to make you lift better so I just wondered if it doesn’t really matter because ur muscles only know effort right?
so an @9 is the same effect regardless of weight influenced by rest times??
Can be useful depending pn the person, less than the other ones
Ray Williams on a cruise
Most of my lifts are rest-paused, so it's ten deep breaths between sets. Everything else is 2-3 minutes, or 5-8 on legs.
If you're worried about it, then set up a standard rest time. You can choose a different number for different lifts (e.g. 3min for bench and 5min for squat)
it probably doesn't matter much at all at beginner weights, but if you're going to do a hobby get the correct equipment
3 minutes isn't a short rest. Unless you are working with loads over 90%
I'd only do high bar with no torso angle bc its comfy and looks cool and doesn't beat up my back
I take a few months between sets. Its the META to getting the max bloatmax.
yeah. MA called me weak for it but now I lift nearly as much as him. still have shit cardio tho lol
having bad conditioning is going to come back to bite you, because the stronger you get, the more volume we have to do, and at some point you just can't spend that much time in the gym as a hobby (unless you're not having sex)
How much is >almost as much
my bet is 80%
i bench 140
That's almost 20kg less than me. And how much do you squat and deadlift?
260 kg sq and 270 kg dl
Im not having sex lol
250/120/270 (bench doesnt matter lol)
you arent me but you guessed close lol
why did you pretebd to b me tho?
Im not having sex lol
bench doesnt matter lol
imagine actually having sex or benching lmao cringe
Thought it would be funny to pretendent, my fren.
Take regular ephedrine you spaz
Maybe you should have sex then you might not bench almost 40kg less than me.
Anime encourages transexuallism and gayness. Stop.
oh thatd okay then frend
but I dont want to do either of those things. Id rather OHP and watch anime desu
Please don't shoot up a school or join isis and blame it on everyone else.
why does this nerd keep making early threads
The alternative is gay frogs and shitty OPs.
Does the quality of the op really matter though, if we know the rest of the posts will be shit anyways?
How the fuck u squat squat nearly 300kg but have 120kg poverty bench I wish I had fucking that kind of issue
lmao'ing at me
Louie is an actual psycho, those dudes are mad
I don't get these twinks either who squat and deadlift +220kg but can't barely bench 100kg.
Go back to your “body building” attemp fat boy
Trey Mitchell did 200kg stone x 14 to knock novikov out wow
History started in 1776. Go Obie. Go Kearney