/plg/ Powerlifting General

>bulked from 77kg to 92kg over two months
>doing texas method

>squat 100kg 3x5 to 140kg 2x3
>bench 65kg 3x5 to 90kg 1x4
>OHP 45kg 3x5 to 60kg 2x3
>deadlift 105kg 1x5 to 145kg 2x3

cutting atm gonna go down to 83kg maybe 80kg

what can I do to retain my strength aside from eating 1g protein per lb of bodyweight?

should I switch back to SS

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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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>just ate 1kg of baked sweet potato fries
Bruh I'm gonna wake up to the clap of my own ass cheeks getting brapped apart

Chocolate milk is anabolic

Belts, straps and suits or anything aside from consumer grade clothing is cheating
As is sumo

feels like my thumb is fractured after hook grip

rip

can someone give me some deadlift form tips/vid? my lower back is sore

yeah go back to SS while you cut

once you cut do another program

Use your legs

Where do I find all these 5/3/1 variations? Are they online? Do I need to buy a book?

Any advice welcome guys.

5/3/1 is shit

Threadly, but non-spamming, 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 CONVENTIONAL 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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LIST OF PLG APPROVED ACRONYMS/INITIALISMS (post, but don't spam, 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.

>SUMO (SUbhuman MOron)
Too stupid and/or genetically deficient to just bend over and pick something up. Copes through a combination of clowning half reps and eating butt.

Some of mine, which may not apply to your case.

Chris Duffin bracing videos (changed my compound lifts)
youtube.com/watch?v=qzGOcEuct54
youtube.com/watch?v=VcY3YSW9vX4

For deadlifts specifically
- Load hamstrings, so you know your lower back isn't rounded
- Pull the slack out of the bar with your upper back. I think of driving my upper back into a wall behind me before I even start the push with legs.
- Arms are hooks.

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Additional video from their virtual coaching: instagram.com/p/BzJF7DrgePM/

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Monday
Squat volume with 1 topset 5x8
Bench feet up 8x5 moderate
Deficit DL 5x5 moderate

Wedneday
Light squat HB (50 %) 6x4
2 sec pause bench 6x4 moderate
Deadlift 50 % 6x4 light

Friday
Squat 1x10 plus 3-4 backoffs with 5 reps heavyish
DB bench 4x8 (Keep light)
Deadlift 5x5 heavy

Saturday
4 sec down tempo squats light
Heavy bench 5x5
Stiff legged DL 3x10 lightish

Add 1-2,5 on every lift every week. Pls start out lighter than you think, cause adding weight is easy. Just be patient. You'll see a massive increase very early if you are patient with the weight increase. Remeber, good form, time and volume is better than any program so this is just a template.

Wow thank you, immediately feel so much more tension in my hamstrings with that que

If you do it properly, you should be able to float the bar on light weight just off of the floor. That's a good indicator that you are generating the tension and removing slack properly, before even any pushing has occurred.

instagram.com/kabuki_virtualcoaching/
instagram.com/kabukistrengthlab/

Both channels have useful videos.

Madcow, it's the patrician Try Harder™ program that gets people past the VOLEM stage.

>gaining 10kg of fat in 2 months for these garbage lifts
Holy shit lmaooo

People that take steroids are taking their training more seriously than people that don't.

People vehemently against sleeves/wraps/single ply/multiply are either old washed up meatheads that are probably equally frustrated at settings they don't understand on their smart phones or just incredibly stupid.

People who see ridiculous feats of strength and then say "I could also lift that much if I __________ like they do" are validating their own weaknesses and should be running-start-castrated with a weed whacker loaded with barbed wire.

People with big arches have achieved technical perfection in the bench press and should receive bonus Wilks points for being a better athlete than people with smaller arches.

People who squat ass to grass in a meet have a monumental misunderstanding of the rules.

"Working up to openers" a few weeks out from a meet in training means you've either got no confidence in your training program, no confidence in yourself, or your coach has either no confidence in you or he/she has no idea what they are doing.

High frequency training is literally the strength sport equivalent of fit-chick crash dieting for a bikini show.

If you haven't been training for at least 10 years, then you shouldn't cut weight ever.

... these all took me one second to think of

>If you haven't been training for at least 10 years, then you shouldn't cut weight ever.
Wrong. Explain your self

So I agree with the first 4 but then you went way out in left field with a bunch of "my opinions must be facts" faggy nonsense.

tl;dr. fuck off, faggot sperg.

>High frequency training is literally the strength sport equivalent of fit-chick crash dieting for a bikini show.

Nice cope for not having the time or dedication to make actual gains

He's right. High frequency helps with efficiency, but it's not a permenant arrangement.

@vbro
I don't like 5/3/1 much because every day the three prescribed sets are one warmup, one pretty easy set, one maximal set. Oh but these aren't even that hard because lmao training max (which to me is an exceedingly silly way to try and market the same thing to complete beginners who may well use 100% TM and to more advanced people who might use 85-90%, but see it's all the same program). Then to fix the abysmal volume of the main three (two) sets you have endless rep schemes you can pick from in addition, but see it's all the same program, it's all 5/3/1 right? Then there's a bunch of variations for the same reason.

Anyway, if you want to keep doing something vaguely resembling 5/3/1, do the AMRAP first because why in the fuck would you do it when you're a little tired already. Then do for example 4 sets with your "2nd set weight". This is your press day. Plus some accessory. Do this for a while and add 1 set every couple of weeks, see how it feels.
On bench day you can do more than 5x10@60% (which is really 54%), both because neither your press nor your bench are particularly strong yet, and because recovering from lighter loads in the absolute sense is easier. So you could do 1 single at say 90% and if it feels good do another one a tiny bit heavier. Then do 5x5 with the "2nd set" weight again. Then sets of 10-15@60% until you get bored (which should be 1). Then an accessory.

Now for accessories I don't know about dips, I hate them but some people find them useful, if you find them useful keep doing them. Keep in mind also whether they're useful for your bench.
Lateral raises are good, although I do them with dumbbells and am not sure how they feel with cables.
Do a "maximal" set of 10 every two weeks or so.
Just about everyone slows down significantly after passing the forehead, so probably do something to address that. I like pin presses from forehead height, sitting on the ground. Do one heavy set of 3-5 then a bunch of lighter sets of 8-10.

>do the AMRAP first because why in the fuck would you do it when you're a little tired already
... when a retard trips
think for a second.

>least 10 years, then you shouldn't cut weight ever.

lmao what the fuck are you talking about

This was a lot of time and energy for someone who can't even squat or deadlift right now.

You probably shouldn't comment on successful programs until you have accomplished something, or accumulated decent basic knowledge

I don't disagree with the guy. If you eat at a slight surplus, you're not going to gain weight forever. Eventually you will fill your frame out and it will become hard to gain weight anymore.

Getting caught in between bulking and cutting cycles it's what keeps a lot of ADD lifters from actually getting strong

well i mean it's hardly a choice between one and the other

besides, most people aren't world class athletes and have other reasons for wanting to practice weight control

'bulking cycles' are fucking stupid though and removing them will drastically decrease the energy spent cutting

I don't think there is any purpose to cutting until you have almost maximally filled out your frame with muscle. Cutting is easier when you are carrying more lean mass anyways

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there's no powerlifting-specific purpose*

most people doing this recreationally don't wanna be fat

Lmao, pls gain some knowledge of this sport. The leanest guy dominates his weight class

no idea how your response relates to what i wrote desu

Boxers and boxer briefs are cheating. V neck t-shirts are cheating. Non-cotton t-shirts are cheating.

You say there is no purpose of cutting. If you want to be competitive you can't be high bf

Thats what they want you to think

Thats what i thought and really it was tough to go over a certain point. But i did go over it eventually. There were benefits, but fuck that cut was grueling

t. Sub 300 wilks weaklings

I want to die
t.250 wilks

Sounds like you are.

e1RMs are dumb, my 9rep amrap gives me 17.5kg higher max than my actual max and there's no way I could lift that

>9rep amrap
>e1rms are dumb
Sounds like youre the ones that dumb lmao

You use them to measure progress, not necessarily to estimate your one-rep maximum. It doesn't sound like you could lift it anyway if you're that afraid of it

If you have huge amrap numbers but can't hit heavy singles, you should probably consider Marathon running

youtu.be/2eVc7ZecaAM

Dont be too harsh on user, could be due inefficient technique that gets exposed at higher weights

Happend to me too on squats, could grind light weights by divebombing but with heavy weights that was not possible. Was relying on tendon strength not muscle strength

I feel bad for Mark rippetoe having to put up with all the retarded autistic people that don't have any fucking common sense

maybe he should practice doing singles more : )

It could be that he's all slow twitch with a shit vertical jump.

gomad isn't even much of milk or hard, I do it when I wake up.

Practice won't fix being a pussy

>'bulking cycles' are fucking stupid
bulling cycles are simply eating at a surplus to gain weight which you have to do if you want to build muscle.

Glad you finally got your 2 plate squat buddy

Squish plop plop

SQUUUUISH PLOOOP!!!

Squuuisssh sshploosh

Squuuish SPLAAASH

SQUIISH DROPPP!

Wow this toilet I usually don’t dispose Norman khan in but the acoustics are on point

Oh my this Norman khan has started toe emit a foul stench, phew!!

Squishsh brrpft sllaaat

Swuuuisj DOINK! Squuuish splosh plop ploooop

>WAWTT
>WAWET
>WAWLTT
>WAWFT

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Bought a bag of weed off this fat Mexican kid who didn't look a day older than 16 and then I fucked dropped it and lost it 20 minutes later

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The 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 The 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". And absolutely nobody cares about that contortionist bullshit joke of a lift you call a bench press.

The Press™ is the Supreme God Emperor and fried chicken is its first general.

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Nice blog

weed kills the gains

How much do you get out of low bar squatting?

I signed up for a meet that's in one week, is it possible to learn low bar squatting that fast?

My high bar is 180kg and I never tried low bar.

Will Texas Method with Chins + Dips and maintaining give me decent aesthetics?

1 liter milk a day seems like a lot to me
and that's 0.25 of a gallon

i dont get the gomad thing

You can lift around 10% more low bar
It'll be hard for you to learn it in a week

lol who the fuck thinks 1 liter of milk is a lot

people use fucking fart powder PWOs more than there's stuff in 1 liter of milk

Don't change anything a week out you dingus

All powerlifters are obese. No joke.
GOMAD was meant for underweight novices to use during SS(6 months).

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what? pwo has nothing nutritional in it

1 liter of milk is like 600 calories and 30g protein
that's a nice boost assuming you eat the same exact meals besides that, literally gives you a +600 bulk which is fine

what kinda retard needs +2400 cal to bulk properly?

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What was her name?

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No. If you are trying to get a lot out of an early intermediate program you have to be eating.

If you want to be skinny, just be skinny

don't bulk too much so you have room for growth.

I don't want to be skinny, I want to be jacked. I said "aesthetics" not small

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>I don't want to be skinny, I want to be jacked.
Get strong, then cut fat.

>I said "aesthetics" not small
How do you expect to do that on an early intermediate strength program without a calorie surplus?

>How do you expect to do that on an early intermediate strength program without a calorie surplus?
Explain

I'm not going to spoon-feed you besides saying: read the book.

The book?

Find a new hobby.

There are a million different books written, and probably a lot on strength training. You can't expect someone to know which one you're referring to

I was going to send you a program pdf
For free and shit.

>You can't expect someone to know which one you're referring to
The one with Texas Method in it?

Because there's only 1?

One of them is literally called Texas method by Justin lascek. The other is practical programming for strength training by mark rippetoe

scribd.com/doc/150794916/The-Texas-Method-Part-1

Dude, seriously, go do a hobby with less effort. Like video games.

I've read both

Just pooped out a healthy, beautiful log. Sadly I had to wipe several times even though I'm eating mostly rice and beef