/plg/ powerlifting general

who is the retard who put all the 5/3/1 programs in the "bro tier" category? 5/3/1 fucking sucks

>Need a coach but can't afford
Welcome to juggAI, your program is being emailed to you and your complimentary AI waifu and hernia are in the mail :^)
Are we gonna do this every day?

what program do i use to grow my pecs this quick? need bench gains

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Anyone trying out Average to Savage 2.0? Thinkin of doing the 4/week schedule but I'd rather do a upper/lower split as opposed to the U/L every day thing he's got set up.

>that girl from high school you barely knew who always, ALWAYS views your instagram story within 10mins of you updating it

Silicon implants or your gf's birth control 1xF

Excreting a whole bunch of Norman khan right now

The entire list was made by one cringe fucking autist known as the “Jim larper” or “cringe Jim poster”

He’s sexually obsessed with Jim Wendler, you can spot his posts because they’re always so fucking cringey, and he’s also very stupid and here 24/7

The whole list is fucking garbage, run ph3 if you want to make gains, no one here will recommend 531 aside from him

My pec tendon feels injured...idk if that is even the right thing. I have full range of motion but it feels very tender where my pec inserts into my shoulder. Was supposed to bench 255 for 5 today but after 95lbs i got too scared and quit, the pain was strong.

any tips/experience with this pain? right at the bottom of the bench press, right where the pec inserts into the shoulder

Back in the day I lifted through something similar for months then one day completely tore the fuck out of my shoulder and couldn’t bench for 10 months

I would just chill on the volume for a bit

thanks for the tip. I did heavy OHP instead and had no pain. Maybe I should just do that for a while

How did you injure yourself if you've never lifted weights before?

What are your top 5 recommended lifting programs?

Let me guess you don't train rear delts. 100 reps everyday.

Ph3

hes a camel jockey, jordans the yid

Lifting over a decade mate, so since you were in diapers

GZCL is not "nerd tier" - just run Jacked & Tan 2.0 it is not hard to understand and is FAR better than any 5/3/1 horseshit.

It’s just one autist who has too much time on his hand that posts his same retarded list day in and day out

>This person has been lifting over a decade and has nothing to show for it but injuries
Spoken like a true GDE
t. cody

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If you’ve never had any injuries then you either
A) too weak
B) haven’t been lifting long enough (see point A)
C) do not lift at all (see point A)

* gzcl (gg preferbly)
* self-made program by reading program design manual by JM (will be like the AI one but free)
* barbell medicine/rts

He didn’t ask you

At least he had the balls to give more than one option.

>illiterate weakling thinks I said having injuries was the issue, and not that he has no notable lifting accomplishments and can't even produce a video of his mediocre lifts
lmao dude come on

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Hey aren’t you that smelly chink I’ve been hearing about? Go back to China lol, Hong Chee Chang who cha pots and pans

>WAWTT

2 ct paused dl- x1 @8 x4 @9 x4@8 with weight 8 % lighter than last set - I gotta get better at them, every time I do paused dl, I feel like I'm messing up positioning or cutting pause

2 ct paused close grip bp- x4 @7 x4 @8 x4 @9 and 3x4 to @9 with 5 % less weight

Meadows rows 3x10, farmers walk 4 sets with 60 kg per hand, inverted rows 3x15 and ring tricep extensions 3x20

>tfw without roids you need 5-10 minutes of rest between sets
>tfw you need ~12-15 sets for a muscle group once every 7-11 days for best results
>tfw 2.5 hour workouts are a reality

Bitch

Have the same, you can reduce it by training with a closer grip, I even stopped benching for a week, it got a lot better but it's still there. I guess the only solution would be to rest for 2/3 weeks, but I would get mad not using my pecs for that long

>He still can't post lifts
This is just sad

Ok lads

15 sets x 12 reps of the following circuit or whatever

squat
3 minutes walking recovery
bench
3 minutes walking recovery
deadlift
3 minutes walking recovery
chinups
3 minutes walking recovery

repeat

once every two weeks

rest of the workouts are 2 sets of squat/bench/row at 1-4rm every 2-3 days

any programs that look like this?

There's no reason to make it take so long. Maybe your conditioning needs to be improved.
The only things I need 5-10 minute rest for are deadlifts and heavy leg exercises like squats and leg press, and I only do two sets for those types of lifts once every four days. Every other lift is done in less than fifteen minutes, including warmup.
I've also only had drugs make recovery between sets worse, from the high blood pressure and water retention. It's harder to get my breath back.
I haven't spent more than 1.5 hours in the gym in years.

btw the 15 x 12 shit is done at 70%rm
so it's doable by itself I guess

HOOO CHEER XHA CHA CHI CHOO AH ME RIKEY RICE ME STINKY CHINKY HOO

I wonder what would bench autist say if someone like John Haack started to thrashtalk him and posted lifts at the same time.

Would continue to not post lifts himself (because he’s very weak) and continue to be smelly (because he’s Chinese) lol

>suicide grip
>spotter that isnt spotting shit
>dies
pottery

Wrong thread

Wasnt suicide grip, his wrist buckled forward

I've called him out before with my own bench, he just pretends he has a >400lbs bench, obviously he never posts numbers or video

I'll let john know the internet thinks he's a smelly weak chinese guy

Check this one out bros.

youtube.com/watch?v=y1zB-Bu6V44

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He wasn't using suicide grip. The bar fell out of his hands because he let the bar go in front of them.

He started out pretending he had a +2000 lbs total. Can't believe he continued larping to this day

>I just about died
>well time to post it to youtube!
>like share and subscribe

Jesus Christ, the safeties had one fucking job.

my triceps are smol and weak but any assistance work and even higher than moderate pressing volume gives me elbow aids. what can I do ladssss
?

Try a different hobby like rock collecting

I squat more than the combined killograms of cum you produced looking at pics of trappy (alot) sean you pathetic piece of shit

does anyone actually make gains running all these spergy spreadsheet programs without steroids or is it all a meme? i looked up GZCL results and Ph3 results and 5/3/1 results and it's all these guys bragging about how they took their squat from like 315 to 350 or similarly weak progress. I want to go from 405 to 600 god damnit

If you don't believe in a program, you won't thrive on it.

the strongest guy i know IRL trains like a retard and just wanders in and does either 5x5 or works up to a max. he has gotten to a 700lb sumo pull and a 635 squat at 200 this way

Brian shaw is gona cut from 440 to 400. He's now like 22%. If he lost 40lb only fat mass, he'd be around 14%...

Dennis Cornelius used 531, albeit modified, and Brandon Campbell made some decent gains on it. I ran the hypertrophy block of PH3. It's a very aggressive program, volume and intensity wise, so if you can't dedicate most of your time to lifting then I wouldn't bother. I was absolutely shattered after the rep tests at the end of the block.

I learned to front squat today, wow.

I've front squatted with my elbows facing forward and parallel with ground since I couldn't do the 'proper' front rack

But today, maybe because I've done facepulls, I could turn the inside of my elbow more 'out/forward facing' (instead of insides facing each other). Like in the attached picture.

After I had done that, the weight suddenly felt weightless, I felt a small pressure on my pecs as the weight settled to a new position, and I was suddenly more upright in the bottom of the squat and during the squat than I have ever been.

Was extremely nice and can't wait to FS more in couple of days.

/blog

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>22%
no lmao

"I’ve ran J&T 2.0 a couple times and had good results." - Kody Blazek

This is a convincing comment he made in a reddit thread. Guy totals 887.5 kg/1956 lbs at 79 kg/174 lbs.

andybaker.com/training-ocd-channel-it-the-right-way/
Tl;dr it doesn't matter.

He should take a year off or something since all he does is get injured/underperform.

thanks, i needed this

i'm a GDE. i have trained my ass off for almost 7 years and have not progressed since year 2. i am so fucking tired. i have personally trained 10+ guys who were able to do fucking linear progression up to a 405x5 squat, one guy got all the way up to 475x5. I stalled on LP at 255 and had to grind my way up to a 405x1 squat, 5 years ago, and haven't beaten that piece of shit ever since. i want to die

He cuts to 400lbs he isn't going to compete.

he did a dexa scan
youtu.be/3-mctqnECzw

You may think he wanders in and does random shit, but I assure you he isn't.

>reddit spacing
>front squat

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Day 3 of binge drinking and its already hard to keep drinking
This is going to be a hard week

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All hits for Reddit in my browser history since god knows fucking when; sorry to disappoint I'm not much of a redditor :(((

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>front squat

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>start lifting after 3 weeks off
>realize that I lost my gainz
How do I escape shitmode with depression and neurotic behavior.

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>quit
>find yourself another hobby
>kill yourself

or any combination of the 3

>He's doing GOMAD (gallon of martini a day)
I believe in you user

7 months in (in which i had no idea what i was do
63kg bw 172cm height
>120kg deadlift
>97kg squat
>70kg bench
>50kg ohp if it matters at all
y'all are experienced as fuck so i'm asking here
do i have any chance in powerlifting

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if 5 years as a chaos neet didn't make me kill myself neither will this

if you gain 20-30kg of mostly muscle you might have a chance

Its hard to tell with shit lifts and being terrible underweight

>Injure left leg in car accident
>not allowed to squat, dead, press anything heavy
>basically can't do anything on my feet for quite a while
>at the gym doing rehab
>split squats with very light weight
>some twink asks to work in
>starts squatting 2.5pl8 lmao
>accept this most pathetic of moggings
>a couple sets in he comments "isn't that a bit light for you bro" with a little snicker
>instead of explaining the situation something clicks in my head
>"I'm just warming up bro"
>proceed to work up to a 5pl8 single, 80% of my previous 1RM
>all hope is drained from the twinks face
>runing on pure adrenaline I stare everyone down on my way to the car
>can't even get out of my car from the pain when I get home
>wife calls ambulance
>need surgery again

All in all it was worth it, fucking hate twinks.

>Heh yeah I used to squat uhh what's a big number, say six hundred before the accident when I was a whippersnapper like you kids, yeah that's right

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the point is i was a fatass before in life, then starved myself to 50kg at 172, now worked my way up to 63
so for now i've been doing more of an anorexia rehab than actual lifting

More like gallon of malt-whisky a day

according to my program today is deadlifts. but it is so hot and I am so tired. how do you energize yourself when you feel like shit?

The fear of being that guy is a big part of what made me do it.

Salt.

You squat 0? Lol time to try a different hobby you GDE

Discipline

And yet now you might not have an option.

humble yourself. I used to be driven by ego but it punished me in the long run. now I just stick to my programming no matter what. and if my program tells me today I squat only 2pl I fucking squat only 2pl and I do it with wrist wraps and belt

I hope you remember that moment clearly, because I'm sure you'll be telling that story at the bar for years to come

Remind yourself that without your gains, you are nothing

Maybe curls and high rep tricep work to strenghten the tendons

I'm gonna suck your dick
I didn't ate salt in like 2 years
I ate some before bench now and it fucking skyrocketed

I've been pulling sumo for the last few months and it feels better to setup but conventional still feels easier for me in the higher weights

why? is it because my back is stronger compared to my legs?

Does sodium make me look fat?
How would I lose that before going to the gym? Fast?

>where my pec inserts into my shoulder
classic shoulder impingement.
Sleeper stretch 3x per day
sword draws with band 3x per day
band pullaparts 3x per day
lower trap Y raises 3x per day