/lit/ - Literature

>>4948
epic new meme dino

Post PR's, routines, form checks, meet results, schmexy lifts, etc. No Dubs or gets allowed. Supermong and Sean pls go.

Remember OHP is not IPF approved, and long femurs are the underactive thyroid of lifting

>Vital Statistics Unit - /plg/ Census 2014
https://docs.google.com/spreadsheets/d/1eleKMNJv_CbQkw0MyzZvJo7gxOlhPjzEyKSJdc3Iigo/edit?usp=sharing

>ALL TIME RAW WORLD RECORDS (natty or not)
Men: http://www.powerliftingwatch.com/records/raw/world
Women: http://www.powerliftingwatch.com/records/raw/women-world

>The official pastebin
http://pastebin.com/99cMvaQh (embed)

>The new dropbox - /fit/ information repository
>now partially rebuilt
http://pastebin.com/RiXEg5L1 (embed)

>dropbox mirror
https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing

>What is depthprivilege?
https://youtu.be/XpgmQmdMfe0 [Open] [Embed]

>How to deadlift by Mark Rippetoe
https://youtu.be/tfYez7-h55c [Open] [Embed]

>How to setup for the deadlift by JL Holdsworth
https://youtu.be/hlBMGsRly1c [Open] [Embed]

>How to sumo deadlift by Ben Rice
https://youtu.be/_5tQpNoSiKU [Open] [Embed]

>How to lowbar squat by Alastair MacNicol
https://youtu.be/RMFHgVN_pcg [Open] [Embed]

>How to set WRs by C. Lutz
https://youtu.be/e-ORhEE9VVg [Open] [Embed]

>How to build a big bench by C. Lutz
https://youtu.be/XrVZqPkgdXo [Open] [Embed]

>How to bench press by PTW
https://youtu.be/_V189hK85BI [Open] [Embed]

>How to OHP with Dan Green
https://youtu.be/f3EuCSe7pUA [Open] [Embed]

>Trips PRs Pastebin
pastebin.com/2VTGQFN3 (embed)

>/plg/ atlas
https://www.zeemaps.com/map?group=1252009&location=United%20States&add=

>>4949
stfu tranny lover

My back is hurting, my lifts are shit, I failed 140kg deadlift. My diet is shit pls kill me I go to sleep now I come back in the morning

>>4951
paul didn't fall in love with a tranny he fell in love with a brazilian manlet get your facts straight

>>4953
ok dino

Sean go to sleep

>>4955
kys

i fucking lol at kbooey trying to be some internet famous powerlifter but failing miserably.

dude posts all his lifts and videos on here and reddit, is a total instagram whore and struggles to break a couple k views/followers


he should just move up a weightclass so he could at least be a relevant powerlifter

>>4957
>kbooey
literally who

I never did a proper LP program

How do I know if I could get anything out of it?

I didn't do them

>>4960
bizarre
why

>>4959
Run something linear and see how it goes?

Reminder to fix your posture.

On a scale of 1-10, how dumb is cautiously training through a minor lumbar disk herniation. I'm asking for a friend.

>>4964
Only way to do it.

>>4964
do you feel any pain or anything?

i thought a lot of people have minor herniations etc but dont realize it

idk though

>>4966
Just some sciatica in the left foot. Very little back pain at all.

>>4967
Tbh do the McGill shit every morning, maybe try lifting and see if there's anything that's totally uncomfortable and train from there. I mean, this isn't "good advice" but it's what I did.

>>4968
not op but can you give me a link?

>>4969
https://www.youtube.com/watch?v=AmgQ_cjAPU4

>>4948
>the olympic press

is not a powerlifting movement

>>4969
>>4970
and
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

>tfw going home for a long ass time
>tfw dad recently started lifting
Is having your dad be your gymbro weird?

>>4972
much appreciated

>>4973
No, it's sick

>>4975
But I mean, he could give me a ride to the gym, I'd always have someone to give me handoffs, always have a spotter etc.

Post PR music:
www.youtube.com/watch?v=WhQvgHM_Nd4

>>4973
Go compete against Lilliebridge in the raw with dad division.

>>4977
I don't get how people can lift to such light-hearted music. I need someone screaming bloody murder in my ear.
https://www.youtube.com/watch?v=RSEgaWhQvgg

>>4977
https://www.youtube.com/watch?v=LNWB5SWGR9Y

>>4977
https://www.youtube.com/watch?v=Cj-H6UkKJFI

>>4976
He meant sick in a good way you aspy. Why would having your father as a trainer be weird? Is throwing a baseball with your father weird? No, calm your autism bro

>>4982
Training partner* fucking christ I hate typing on my phone

>>4976

It's sick is a good thing man.

Sounds pretty great though if he does become your training partner. I tried talking to my dad about it and he doesn't want to even though he follows weightlifting a bit.

He is excited for my first meet though so that should help me out because no one wants to look like shit in front of their dad.

>>4982
pls b patient nd respect i have autist

>>4984
>mfw had no family present at my first meet
I think I just would have gotten nervous if I did, even though it was just a club meet

>>4973
Reminder this exists.
https://youtu.be/jsCCqLv4bvc

>>4986

I hate letting my dad down so I reckon it will help a bit. I have a couple of mates coming as well and two of my brothers.

Just finished up c6w day 8 and I managed to get 10 reps of 127.5(pls no bully) and then do 10x3 of 122.5, feel pretty good though. I just want to lay on the ground all day and not move though.

>>4987

https://www.youtube.com/watch?v=2g086CchdEw

>>4988
pls be kg

>>4987

Joe's dad is basically a bigger, stronger, balder version of him. Meeting him was like looking 35 years into Joe's future.

>>4990
So Benchbeta is going to end up fat (already is KEK) wireless and a bench+beta? KEK

Joe btfo by me, his arch nemesis

>>4989

It is thankfully. Hoping to get 170 on the 6th week. I got 160 last time I did a mock meet and I fell into the safeties.

Never thought waiting for a rack command would be hard so I started doing the pause at the end of each set.

>>4991
>wireless
?

>tfw want to go to the gym tomorrow but am stuck on a wired connection

It is now April, and Frog is still not my fuckbuddy.

>Squat chugging along at 5lb a week
>Deadlift going backwards

shit dude fuck

If i can squat roughly the same amount of weight low bar with flats and high bar olympic style on any given day, should i continue on with high or low bar? Ive been told if thats the case continue doing high bar for athletic ability improvement in the long run

Tomorrow is my first meet , halp pls

>>4998
Lift real good

>>4997
Which style feels comfiest to you?

>>4998
if you're american, go to sleep.

http://www.jtsstrength.com/articles/2014/01/22/tips-1st-powerlifting-meet/

the checklist here is pretty good, I still use it for my meets

>>4998
Make sure to pack or buy food before your meet so you don't die while waiting hours to lift.

>>4995
kys

>>5003
You just want him for yourself!!

>tfw you haven't had a meal in 2-4 hours

>>5005
>tfw you go straight from the gym to Chipotle and crush two burritos minimum

>>5006
>just woke up and a fresh 3000 calories to eat today
Also got paid yesterday, might get a burrito myself

>>5007
>tfw your shake is 3000 cals

Driving three hours (each way) to train equipped bench

RIP

>>5009
this hurts my back

>>5008
L E A N E R
>>5009
wew lad why

>>5009
people routinely do this, its a good thing to do to train with people who know what theyre doing and can improve you

>>5012
Oh yeah

>>5011
GB EQ Bench squads :^)

>>5010
Ye

Also I've just got an audible subscription. Makes driving much nicer desu.

>>5013
what is it like 2hundo? You're not even competitive raw Tbh

>>5014
I'm not competitive in anything, but I did win british equipped bench (first of one) so I'm still going.

>all you have to do to be on the national squad is not bomb

How can i bench More?

I am doing a meet next weekend. Originally i've signed up in the 90kg weight class, but there's a lot less guys in the 100kg class and my coach told me that if I gain weight, I'll probably get a medal.
BW 88kg after breakfast right now. The weigh in is in the morning, roughly 7 hours before I lift. How should I gain the weight without affecting my performance? I think I'll be 89 by then, should I just down a bottle of water?

>>4950

>long femurs are the underactive thyroid of lifting
Are they really? Show me a pic of an accomplished long femured lifter (pl or wl).

t. bitter lanklet

do you compete? yeah i compete

>>40918368
No but I pretend to be a coach and spam sheiko on plg

>>5017
Just bench more m8.

>tfw you train for strength, but you don't want to compete, so your routine isn't a purebred powerlifting program, however plg is the only place that makes sense on fit and you're stuck here with powerlifters, feeling like an everlasting outcast

>>5017
dreamer bulk while lifting weights

>>5019
The majority of high level conventional pullers have long femurs.
Some great squatters also have long femurs (Hancott, Norton, Blevins)

>>5025
>HANCOTT
Finished
>Norton
Finished

It's not looking good

>>5013
what are you currently listening to izlee?

>>5024
youll just get fat with poor programming

hi
i'm currently benching 3 times a week (cuckols program) with a big foam roller in order to increase my arch
but it is shortening my rom and as I am in off season I need more gainzzz
how would you do if you were me?

>>5029

>>4960

Prissy little bitch. I am disappoint, son.

Fri
Bench 3x8+
Front Squat 3x8+
Chin-ups 3x4-6
Lunge 3-5x8-10
Dips 3-5x10-12
Curl 3-5x10-12

Sun
Bench 3x6+
DL Rep Maxes + BackOff
Row 3x4-6
RDL 3-5x10-12
Dips 3-5x10-12
Curl 3-5x10-12

Tue
Bench 3x4+
Front Squat 3x4+
Chin-ups 3x4-6
Lunge 3-5x8-10
Dips 3-5x10-12
Curl 3-5x10-12


About to get fuckhuge with cuckols :^)

>>5032
you have one single joint movement

If I dont need IPF approved sleeves atm what is best choice or all 7mm sleeves are good?

>>5033
No DBs or machines and extensions fuck my elbows

What do? I have a meet on September 9th. I'm going on vacation May 3-8, July 11-16 and July 31-August 12.

So it's:
4 weeks and change
>first holiday trip
5 weeks
>second trip
2 weeks
>third trip, this one almost 2 weeks
6 weeks
>meet

The last trip in particular is long enough to disrupt my training significantly. I'm thinking I need to increase volume so that I overreach in the week before the first and second trip, then in the 2 weeks between the second and third trip I go balls to the wall on volume, then the first 2-3 weeks after the third trip again high volume (since I'll be extra rested and slightly detrained/fitness will have decayed) but also medium-high intensity to peak, and then the last 3-4 weeks before the meet increase intensity and decrease volume to taper?
Thoughts?

>>5036
woops made a mistake, there's about 10 weeks between trips 1 and 2

>>5036
you can probably go balls to the wall with volume the whole time and then taper like you said at the end
those first two trips should get rid of almost all fatigue you've accumulated before them

when is the new 531 coming out?

or is it out already? gimmie gimmie pdf

>>5036
dont do anything silly, just stick to your programming best you can around the holidays, trying to compensate could leave you worse off on the platform, training principles still apply


pic related is a 4wk peak, replace the assistance with what you do, pay attention to the squatbenchdead numbers

O-ok

>>11606
>531

wtf is /lit/ doing here

>>11657
abril fools :-DDDDD

>>11612
no one is going to do your silly roider peak bro

>>11676
swede burns was voted coach of the year on powerlifting watch

i think he knows what hes talking about

>>11676
i really do still fail to see how its a "roider peak"

you hit a fatigued max then taper down to reduce fatigue coming into comp, allowing you to hit fresh maxes on the day

you dont need to start peaking 10-12 weeks out

EUROPES STRONGEST MAN 5AM GMT

STREAM???

>>11769
because you only do one set per competition lift per week
natties dont get away with this lack of specificity this close to the comp

>>11819
5PM*

>>11823
ive said every time ive posted it that the other stuff on it is dependant on each lifter

the 'secondary lift' is always a mechanically similar movement, throughout training and during peaking, if you want it to be the comp lift for specificity during peaking then it can be, in fact thats probably a good idea, the rep ranges arent set in stone either

for example it might be prudent to do the top set for the day and then knock off 20-30% and do 6-10x1 so you are doing the full movement over and over, ie every rep is a first rep, setting up properly and unracking, do them all with commands if you like

>>11539
>>11612
alrightie, appreciate the responses

>>11629
what the fuck is this

>>12457
I don't know, check his insta today

/lit/ here.

When I irregularly go to the gym with friends, I always focus on doing the big 3 since I'm aiming for lifting more weight with them. My friends however, always push for adding in a bunch of isolation exercises with machines(and free weights) in addition to the big lifts. They claim it helps them be stronger and preform the big lifts better. I'm convinced that isolation exercises are more useful for aesthetics, and that if I want strength in the main lifts, I should focus on those.

Who is right? Are isolation exercises actually necessary?

This thread is now
Power Literature General
what are you guys power reading? how many words are your 1 RM (reading minute)?

>>12912
If your less then 200 pounds then do what you've been doing and focus on aesthetics after you actually have some mass. If you enjoy the big three then just be like us and get fat and strong.

>>12912

Accessories are not a meme. Stop skipping them.

>>13015
Did you ask Mike T? If not, I can do it no problem.

>>12912
>>12939
someone post the bodorio whenyousmellanerd.webm

>>13034

Fuck I actually did forget entirely. Sorry lad.

>>13083
No worries m8, I'll do it.

Daily reminder that if you don't compete in both math and powerlifting you aren't really /fitlit/

>>12912
How do you get stronger? There are a bunch of different factors involved, but there's only very few that you can directly control:
>muscle mass
>technique/proficiency in the lift
>proficiency in handling high intensity of that particular lift

The second one is developed over time anyway. The third one is dealt with by going through a well thought out peaking cycle. The first one, muscle mass, is one of the biggest factors that differentiate beginners from advanced. When I say beginners, I mean people who are no longer complete novices, people that have been lifting just long enough so that even if their technique isn't very good, at least it's consistent and they don't get those massive newbie gains anymore just from their body getting used to lifting, even if they don't get physically "stronger" in a strict sense. So an average guy squatting around 120-150kg (depending on bodyweight) is still a beginner but there's a certain chance he can't make newbie gains anymore. This is exactly the kind of person that should focus heavily on assistance/hypertrophy work.

Can't believe I'm saying this but I actually agree with garagebro on this aspect.

>>11629

Is Screamer still with his QT gf?

>>13108

Saved.

>>13167
>when you realize that picture is literally 7 years old
fugg I'm getting old

>>13108
Wouldn't that be /scifit/?

>>13108
shut up you fucking dyel

thank you guys for responding to my newb posts

>>12988
I'm 250 pounds (6'4')'. Not too concerned with aesthetics just yet, maybe next year

>>13015
What use will they genuinely have? I worry that they might impair my main lifts in some weird way.

>>13133
So you mean to say that there's an important value in having a physical muscle mass independent from the strength you possess? And you develop that simply through doing your exercise consistently? I'm definitely somewhere in the newbie stage, so i'll keep this in mind for when I lift out of it.

>>13240
Yeah, but the boards didn't get combined that way, so /fitlit/ is close enough.

>>13286
>tfw I was literally like 5'11 145 lbs in that pic

this fucked my bookmark up

>>13414

They help with overall strength, which help prevent injuries, allow you to work on weak points, and provide a break from doing the exact same movements.

Fuck my triceps is STILL sore from doing some additional DB and OH presses.
And tonight I godda go out for drinks - so they probably won't recover well over night too.

What a BS. I want those fuckers and all of my other sore muscle to recover faster, goddamn it.

so I was fucking a hole in my mattress that I made for fucking and I cut my dick on one of the springs and all my boner blood bled out so the doctor said I'll never get a boner again

>>13727
>my triceps is still

I take it you're not from lit LOL

>>13240
Too bad they didn't make /alcocuck/ board for you

>>12939
Okay Dino

could someone post a pic of trappy-chan? i need that early morning boost and show /lit/ what we are about

>>13961
Try asking Raf

let's see plopping some turds out of my butthole right now
They're less watery than usual and also a tad more stinky I find

Only felt like two shits fall out of my asshole and I don't even feel the need to shit more so this isn't going to be a massive shit or anything I don't think

>>14064

>Literal shitposting

>>14064
miss your princesinha?

kek!

>>14488
I'm not Paul LOL

>>14502
more than 1 loser on this website for losers falls in love with a brazilian man pretending to be a man pretending to be a girl online

what a surprise

kek!

Does anyone have a live stream of Europe strongest man?

>>4997
>>5000

Feels exactly the same in terms of comfy

>>14634
Fuck
I've been looking for one but only found a service that you have to pay for it

>>13108
you have issues please see a psychiatrist

>>14634
>>14712
I asked yesterday but everyone ignored me

seems like no one gives a shit about esm

>>4948
do you guys think that nofap might help with increasing lifts? i heard it increase testosterone
but it might also not, i might try it again but its really hard.

>>13075
is it the one where he gets a boner?

Is powerlifting the novice version of olympic-lifting?

>>14808
No.

>>14876
https://desuarchive.org/fit/thread/38094780/#38096143

cant load it tho

>tfw /plg/ will never again be as good as it was back in 2013

>>14808
nofap increases testosterone by a tiny margin (like 10% or so) for a few days, after which your testosterone levels drop back to baseline (according to that one Chinese study that gets cited)
note that this increase is insignificant, the difference in gains will not be noticeable
consider that natural differences in testosterone between individuals are much greater than the tiny bonus you might get (and again, this bonus fades quickly)
I think you're better off fixing other aspects of your life (diet, sleep, stress, mobility etc) which will have a bigger impact on your gains

>>13133
Although i hate the phrase, you cannot deny there are no skinny champions

Inb4 pics of lowest weightclass lifters, they have a much larger than average %age of muscle for their weight

>>14588
Paul didn't fall in love he was just pretending, I never believed the voice changer

Did I miss something? What the fuck is fitlit?

>>16055
april fools shit

>>16055

There's also /cock/ and /mlpol/

April Fool's is the day where every website thinks they're funny and everyone shitposts. DAE notice fit and lit rhyme! xDDD

>>16212
I think /fitfa/ or /fitcgl/ would have been funnier

>>16265
shit, that wouldve been great too

>>15392
it actually reached 145.7% of the baseline so it was a 45.7% increase. do you think that this kind of increase would have an impact?

>>16212
Kek, I just visited mlpol. Did not disappoint

>>16212
What do you have for PM this week?

>>16431

I have 4's instead of doubles.

>/fitlit/ emerges
>trappy nowhere to be found

confirmed brainlet

>>16458
>>16431
How many different groups are there and how did he determine which one you go to?

>>16386
no
there are likely natty guys with 2-3x as much testosterone as you just due to natural statistical distribution, yet those guys aren't instantly jacked and strong

people using roids usually have 10x or even more the amount of testosterone flowing through natty veins, your puny 40% or so increase (temporarily even!) isn't gonna do jack shit

>>16530
this is correct

>>16506

I'm pretty sure there are 2-3 different groups, with the only difference being relative intensity on the backoff sets for main lifts. It was determined by weight, training age, maxes and what we got for the 80% AMRAPs in the first week. I don't know how everything was weighted though.

Exercise selection, number of sets, and intensity for top singles are all the same though.

>>16506
In plg I think MA is the only one with a different group so two that we know of. Idk how he assigned them. Mike t is gonna do a write up after it's all done and we will learn then

>>16663
WHat kind of prs do you think youll hit after the program peaks? I think i'm looking at a 15-20lb bench pr, 40-60lb squat pr and a 40-50lb deadlift pr

WAWTT
I don't care what you're doing or how you feel desu

Got this plus lots of upper back shit

>>17260

I've already hit my bench max, and got 10lbs from my deadlift and 15lbs from my squat, all at 8-8.5. Probably lookimg at about 15-25lbs for each lift as of right now.

>>17415
>I don't care what you're doing or how you feel desu

tham makes me feel bad tBh :(

Im doing
rows
back extensions
light deficit dls

>>17447
good shit lad, im thinking about running the last seven weeks of it again up to my meet in early june. I honestly thought i would get hit by the injury train on this program but the only thing ive ended up with is knee tendies and loads of PR's. This has been the most fun couple months of training for me in a while.

About to try Bulgarian split squats for first time today later.

Is it better to do them with my oly shoe if I normally squat in oly shoes or doesn't it work like that?

If you've done them before, what's your typical weight for say a set of 10 of BSS and also your squat? Just curious

>>17546

I feel ya lad, I'd totally run it twice more before my meet in August, but I need a break from this same shit different day kind of approach.

>>17415
That juggernaut program. Did during a cut and it was a bad choice, good for bulking though.

>>17415
>Deficit deads x1@8, x3@9, 3 back off sets
>2CT Pause Bench x1@8, x3@9, 3 back off sets
>Snatch Grip Stiff legs i can't remmeber sets and reps but theres a lot of each. i think 7x8

>>17615
>>17415

Same, on the last 4 SGSLD sets right now. They suck.

>>17585
What are you looking to hit at that meet? i was shooting for 1200 at my meet in june but after PM i feel like it might be closer to 1250.

>>13133
Is that you Greg?

>>17491
I'm just being a shit. How is your day senpai?
Mine is bad.
>>17590
Honestly Juggernaut is going pretty well for me on my cut, though I've been cutting pretty slow.
>>17615
>>17646
>tfw to intelligent to use RPE

>>17615
>>17646
how much weight are you using on the SGSLDLs?
i did all the sets with 80kg (like 1/3 of my DL max) and manipulated RPE with rest periods cause im lazy...

2ct bench felt interesting too after yesterday's 16 sets

>>17678

Goal is somewhere from 645-665, if I can do higher that'd be dank.

>>17704
Haven't done them yet i pull around 500 and im thinking about doing the first set with like a plate and a quarter cuz ive never done them before and that seems light enough

>>17693

I'm in a love/hate relationship with RPE.

>>17704

Top sets are at 145kg. 2ct paused was hell today and I had to take so much weight off the bar because of the other day.

>>17693
>How is your day senpai?

boring. I was going to watch europes strongest man, but I couldnt find a stream, so Im just gonna train and watch a movie or some shit

>>5023
probably describes 90% of lurkers and anons here

>>17771
kek are you talking about that fucking 15 set day of bench or whatever the hell it was? my last 3 sets of touch & go were fucking rpe 1000

Hey, newb here, current lifts are 3/2/4. I feel like my weaknesses (and current coaching) are holding me back right now. Weak quads - shitty squats and initial pulls, minor weakness is chest - shitty bench off the chest.

The quad weakness is developed simply due to overly glute and ham dominant low bar squatting imo (le long femurs)

Do you think this routine might address the issue a little? Is it ok overall? I want to milk lp a little more.

A:
High bar squat
Bench
CGBP
Chin up

B:
Paused dead/ conventional dl/ 2" block pull (not sure whether I should alternate between those or just do comp dl)
BB row
Upright row
Incline Press

C:
High bar squat
Spoto press
DB press/flys
Chin up

Thanks lads.

>>17922

Yeah that was fucking brutal, my last 2 sets of the day were at 175-185 lbs.

>>17984
i was doing fucking 135 and ended up just just giving up my shoulders were dead.

>>17922
funny, my 8x5 of TnG started at RPE 8 and ended at RPE 9.

did pin squats

then legs up. i felt only like 5% fatigue compared to fresh legs-up but for the last two sets i had to drop like 20%. a complete wall out of nowhere

>>17415
accumulation day for deadlifts... fuck me
at least I'm finally in the 5's wave

>>18027
you had to have under rated your rpe then. Cuz those sets were absolutely terrible. I'm pretty bad at bench reps though so maybe its just me

>>18088
yeah well the fixed percentages dont really make sense to me when people have different RPE tables. unless the percentage is changed individually?

the standard table is spot on for me and it says a five at 76% should be RPE 6

>>18144
I totally agree, mike's entire training ideology is about the fact that people are different and some things are harder for different people on different days. % work would make sense if he was coaching someone 1 on 1 but for a cookie cutter program it doesn't quite make sense to me

>>17944
If youre talking about addressing weaknesses to further your lifts then LP is over pal

>>17944
>3/2/4
What do you think this notation means? Because I don't you know

>>18336
not him but s/b/d in plates?

Lads.

Split squats - Heel Shoe or Barefoot?

Someone can't handle Screamer's bants

>>17944
>3/2/4
What do you think this notation means? Because I don't think you know.

I can't tell what lift you've left out (ohp?) but any lift missing from that is not a beginner's stats

>>18400
What do you classify as a beginner?

You can get to those stats without really knowing what you are doing, id class that as a novice, not discrediting the lifts themselves

>>18331
:(
I mean, once I put wraps on I can squat 25kg more, diddly lockouts feel great too, once I get the bar off the ground a cm. Feels like my quads just really are dogshit

>>18400
S/B/D
They are 1rms. Idk man, seems pretty early intermediate at best.

>>18392
what a pozz cuck

Holy shit, we /lit/ now? What fun!

WAWRT

Im reading some Wendler as usual.

>>18597
I'm reading Friedrich Hayek's "Road to Serfdom". Baby's first right-wing economics book, I'm enjoying it even though Hayek is a horrible writer (stylistically speaking).

>>18494
It should take the form ohp/bench/squat/deadlift (increasing difficulty). People will generally assume you mean for reps. If you don't do OHP it's probably easier not to use it or maybe write x/2/3/4

>>18728
Well i've been lurking plg for quite some time now and this seems to be pretty established form of listing your maxes as it respects the order in which the lifts are preformed during competition.

That being siad, it's not exactly hard to figure it out either.

>>4948
>not powerlitfit general

sad!

>>18597
Mark levin's liberty amendments. If you're a constitutional conservative i'd highly reccomend.

>>18784
>Well i've been lurking plg for quite some time now and this seems to be pretty established form of listing your maxes
you are completely correct
this guy>>18728 shouldnt be in the thread

>tfw pulled 160kg x 5 yesterday
>sumo
>also 120kg squat x2

pls dont flame

is this any good for 6 months in lifter?

also rate my box skwat form, hammering those in hopes for carryover to deadlift and to be fair i think they do work
https://youtu.be/dxWjwYNyZIM

>>18862
Garage bro could probably teach a box squat better than i cuz he's on that conjugate train, but lad thats not how you do one if you want carry over to deadlift. Minimize knee travel and sit back as much as possible.

>>18862
>6 months training time
>carryover to deadlift
lad at 6 months training banded pull aparts have carryover to your diddle

>>18945
i guess lol

truth be told tho, im doing those aswell and some reverse cable flies because my rear delts are super small as expected from dyel

>>18916
notes taken
should box squat be bigger weight than regular squat or about the same ?

>>18862
>is this any good for 6 months in lifter?
pls stop asking this lads
whats the point

if we say
>no thats shit
are you just going to just stop lifting? i doubt it

if we say
>thats good
what changes? you just going to stop trying so hard?

just fucking lift to the best of your ability and accept whatever progress you get, doesnt fucking matter at the end of the day if timmy in the next rack is squatting more than you in half the time

lift because you want to lift

>>19023
probably depends on the height of the box.

>>19046
makes sense

>>4948
he's going to break his back

>>19110
i know it does but for some reason everyone, with not even a year of lifting. wants to know how good they are, not just you

im not saying not to do them, but do you really think you need box squats anyway, i would be more inclined to do more squats and probably paused squats if anything, i think it would teach you more

>>19226
People with competetive "thing" like to compare eachother.

Its not like i will kill to get gains and get stronger, but knowing if you are terrible is motivator for harder work. Right now i feel like "shit, maybe i could attempt that 4pl8 diddly, but how do i combat fear of pushing myself hard"

I have massive problem with PATIENCE

im following program made by guy from internet, and theres quite big exercise rotation so its not like i will do them tilll end of the time, i will probably change it up next week.

RN im lifting almost everyday and also doing deadlift variation

>>18916
>>19023
The box squat has a few uses and stance and how much you sit back is dictated by why youre doing them

I cycle how its performed depending if its squat or deadlift focused, and change bars too

If the aim is to increase your free squat then it should look exactly the same as your free squat, when you remove the box there should be no difference, the sitting back cue is widely mistaken as people here seem to think only westside do them, which if youre in gear then you need to sit back, however box squats are good for athletes as its easy to get consistency in the movement and you recover better

In short, mimic your free squat, weight youre capable of should be around the same, unless youre using a ssb

If you want to work the deadlift with it then ideally use an ssb and mimic your deadlift technique as much as possible, close stance and sit back, really helps with thoracic extension and keeping upper back tight

>>19327
>People with competetive "thing" like to compare eachother
yeah i get that, so i compete
rate of progress is just such a shitty thing to compare, you might be lifting more than someone else did at the six month mark but now theyve been lifting a year , and even tho the progress was slower, they are still bettter than you

>but knowing if you are terrible is motivator
well you are in luck, like most of us you will very likely never be a world champion
so enjoy the constant motivation

>I have massive problem with PATIENCE
you are going to have to fix that problem, its one of the biggest keys to strength gains
and you will burn out pretty quick

>big exercise rotation changing up frequently as a new lifter
i dont think its the best idea but whatever

thoughts on this lads?
https://ojs.ub.uni-konstanz.de/cpa/article/download/4415/4105

>>19647
>tfw always shit

really activated my almonds
well thanks for that

Tips for training after a long time sitting down? Just spent 3 straight hours making campaign calls and my back hates me rn

>>19647
This is how the soviets used to train their athletes, they were miles ahead of where most lifters are now, IN THE 60s. The gist is the novice lifters had far less specificity than the advanced. IIRC their conjugate system had about 50 variations of the lifts they performed.

For youth athletes, the physical preparation schools served as a long-term development tool that highly discouraged early specialization of any one sporting activity. The primary goal of the early preparatory period of an athlete's career was to progressively develop motor skills and movement dynamics while sequentially developing adaptive levels for later phases. Even though the overarching system used for athletes was the conjugate system (think long-term building block development), the actual training programs of youth and lesser qualified athletes through the initial years of training would lend itself to a concurrent (e.g. multiple qualities developed at once) structure.

For qualified athletes (intermediate through advanced) who have successfully fulfilled the requirements of the early preparatory periods, a shift from concurrent training to phases of greater specificity and unidirectional loading (one or two specific qualities) was made. During this period, skills gained from previous preparatory phases weren't actively developed but rather maintained with maintenance levels of loading. Instead of attempting to improve the many non-specific abilities gained during the early stages of training, athletes now sought highly specific training organized to maximize competition performance and career potential. Remember, all of this is taking place over the course of many years. Depending on the qualification of the intermediate to advanced athlete, he or she would spend the majority of the training at either end of the specificity continuum. In either instance, all athletes, regardless of qualification, spent time at both ends of the continuum. The only major difference was that those of lesser qualification were allocated more time for developmental exercises while those of higher qualification spent the majority of their time training highly specific exercises.

>>19803
http://www.livestrong.com/article/392341-stuart-mcgills-big-three-back-exercises/

>>19813
yeah
basically this

i dont want you to get me wrong. Im not THAT big into powerlifting. I just really like deadlifting. Less of a fan of squats, and i pretty much hate benching. With that being said i want to get more athletic, stronger and better looking while staying natty.

And my program, (supervised by this guy https://youtu.be/OTXQ4IMYjYs ) is supposed to do just that, learn my body how to move, correct muscle imbalances without creating new ones and build nice foundation for further training for strength and size.

And i think if you dont get too specific can let your body develop little bit more even i guess ? BUT, i do want to improve my numbers, because progressing on them feels goddamn nice.

Dont hate me for posting this in /plg/ most of you guys have better idea about most of /fit/

>>19991
>supervised by this guy
you are going to make dino extremely jelly

>>19991
Thank you i'll use those, what do you recommend in terms of how many sets of these?

>>20197
i was doing them in morning and evening few times after i had small back injury and they helped

shoudlnt take oyu more than 10 min

>>16431
>>16506
Is there a way to find a project mementum somwhere now?

>>20434
At some point after it's done ill put it down in a google doc but i'm too lazy now

>>20434
https://docs.google.com/document/d/1JQrFm9mEmmQjVc1yTruMpnfpd7Qv0lr2ZPZxm9cKBrs/edit

>>19991
The basic thought behind conjugate is that you cant max out and go heavy in the comp lifts every week you will burnout, but rotating the variations will allow you to go heavy every week and not stagnate

Talking from an athleticism point of view, not powerlifting specific, squatting is the king of lifts, the back squat will improve performance in a multitude of sports, whos going to be the best athlete, the one who can competition squat 500lbs or the one who can do it 10 different ways?

>>20450
>>20480
Thanks lads I was too weak when it started but now with 350wilks I'm kinda interested.

>>18728
>plg
>expecting someone to list their OHP stats

>>20488
>back squat will improve performance more than other lifts

eh

>>20488
probably the athlete who practiced sport specific skills instead of getting 9 other squat variants to 500lbs

>>20667
Yeah you didnt get my point at all

When will people learn you actually need strength at some point to go with technique

https://youtu.be/fS4ulaYLwBs

Finally 5pl8 just had to get fat and detrained

>>20605
Power comes from the hips and lower body

Squats and jumps will improve power the most

I dont see whats so hard to understand

>>20738
https://youtu.be/IeGnDMKPn5M

240 this week

>>20737
jokes on you, i don't have technique

>>20738
what you weighin these days, boi

>>20738
love the
>bup bup bup bup bup ba
back to 2x bw?

>>20783
is that the spf depth variation? ;^)

>>20862
Its the 30kg more than ive done with a ssb and i shit myself at how heavy it felt

>coach included chest hypertrophy to help improve bench
>everything 5x12

Is this rhabo waiting to happen

>>20994
nice

>>18597
Malazan, The Crippled God. Been working through these for like three-four years.

IVE BEEN WAITING 8 FUCKING HOURS FOR FIT TO GO BACK ONLINE

I DIDNT REALISE WE MOVED CAUSE I WAS ON CLOVER

REEEEEEEEEEEEEEEEE

>12 tinder matches today

how are you guys doing

>>18597
That's pathetic

>>22570
>tinder
I sometimes log in to laugh at thots there I also set up turbo chad profile and give them dislikes

april fool haha

>>22700
Kekl

>>18597
"Theories of international politics and zombies" by Daniel W. Drezner.
Most entertaning book about internatiotional policies I've ever read tBh.

My squat strength is super inconsistent. Some days it feels natural as breathing and i hit a new PR @RPE8
Some days i fail to even budge what i did for fahves the week before.
What the hell is up with that?
Googling it yields a bunch of "squat more frequently" answers, but I squat every other day (3-4 times per week, alternating light and heavy)
None of my other lifts have this issue at all. Any suggestions?

>>22960
Your technique sucks and you need to bear with it until you develop a consistent technique. At least that was how it was for me.

>>22570
Just ordered a bunch of eq and deca to run with this anadrol.

Gonna be a great low and slow blast, gonna run a lot of varitaions and high volume and just build a stronk as fuck base and peak later in fall

>>22960
Eric Bugenhagen posted
Feeling Weak?

There are always going to be those days where you feel a tad bit weaker and 95% of your 1rm may feel like 105%. This may be due to fatigue or perhaps diet. Then there are those days where 80% or so of your 1rm feels like 105%. THAT IS PURELY DUE TO YOUR MINDSET! If you are capable of deadlifting 500 lbs, there is no excuse for 405 not budging. If you experience this...I suggest you start your workout all over again and approach your warm-up sets differently. Also, reevaluate why you are training to hit a certain number in the first place. If it doesn't get your emotions high, I suggest you dump that goal and find a new one. You should be emotionally invested in crushing your goals! I promise...if you revolve your training around a goal that gets your emotions high, you will never have "off" days in the gym...you should be so driven by your goals that you refuse to leave the gym without knowing that you bettered yourself in one way or another.

>>23090
That's why he failed to pr last time he ran Jefferson deadlifts, entirely mindset. Eric knows his shit but spouts a lot of garbage like this sometimes

>>22960
I clean and jerked 275 and cleaned 285 a bunch trying to get 'dat jerk. Then ate and took a nap with my puppy. What did YOU do today, /plg/?

>>23172
Fuckes your mom while you napped

>>23172
Tried ripplegrip on squat and it felt great. Should've done it ages ago desu

>>21139
Nope. Bros do that all the time

>>23074
So what would you recommend? A deload with nice, agonizingly slow reps to really ingrain the movement pattern?

>tfw the guys you hang with drink apple juice

Faceguy where are you, need some proper drink mates lul

>>24410
lighter
paused/tempo
actually giving a shit

>>24450
I got some premium Canadian Rye, Im at my condo in downtown Tdot right now if you're interested

>tfw your belt pinches your fat so you have to deadlift beltless :(

>>25145
My belt does that all the time, just dont be a faggot

>>25145
Iron lyf

Embrace the paaaaain!!!

>doing clean and press
>warming up
>using metal plates
>have 70kg on the bar
>press it about my head
>all of a sudden reminded of emeralda doing overhead squats
>kinda want to try it
>warm up weight anyway, r-right
>try and overhead squat 70kg in flats
>tfw fell backwards on my ass and had to throw the bar with metal plates forward

Luckily the only thing that broke was my ego

>>25185
it distracts me from bracing, so I end up bracing better without it

>>25185
can I be iron lyf if is I embrace the pain of a slipped disc from maxing beltess?

>>25323
meant for >>25210

Im a mong

>>25145
Iktf

>>25362
Im always happy to have an extra (you)

>>22570
Do you feel you deserve them?

These snatch grip sldls are cancer. Fuckety fuck fuck.

>>26082
Screw you

>>26212
Love u too

>>22570
Got to see a really good friend today who I hadn't seen in a while and saw my first strong man competition.

After I hit a 90% (340) squat single @7.5ish then a 95% (360) single that was hard but not grindy at all. Skills test is next week.

Pretty comfy day.

Do you guys think an intermediate can benefit much from doing a deload and doing a LP for as long as they can for a while?

Friendly reminder that life predominantly suffering, and unless you can find a way to cope with that and artificially give your life meaning you'll be miserable the entire time

>>26798
i.e. unless you can be world class train how you enjoy and don't kill yourself for no real reason

>>26884
truu

>>23550
Sean, I'm a visiting OWG fag and even I know you're a GDE to even GDE. An hero immediately.

>>26798
uh yeah dude this ain't news, buddhists been whining about inherent suffering for a couple thousand years now.
just remember compassion blesses the compassionate and try to reduce suffering for as many people as you can. you may find you reduce your own that way :)

>>24007
Ripple grip is false grip, right? False grip on squats for some reason always made my shoulders cramp whenever I tried it. I personally like pinkie on the power rings with full grip when I squat (high or low bar, though obviously only high these days). It always feels weird going wider than that though, I don't get how people can actually enjoy going from collar to collar.

>>27148
I was just meaning thumbs over bar

Took a while to get my width right but it really helped my overall tightness and the bar felt better

>>27204
Yeah, that's false grip. A trick for tightness that I like for low bar squatting, that some guy who trains with Sam Byrd taught me, is pulling the bar into you.

>>26798
good post

>>25908
no

>>26567
it's ok keeping your chest up is for form memers

>>27312
>pulling the bar into you
>making the bar heavier than it needs to be
you should be pushing the bar up as hard as you can.

>spring break lands on the week after my program is over

what the absolute fuck am i supposed to do this week pls help

lol, you fags don't even power read. What's your wpm? 5?

"weak mind, strong back" - anonymous

>>27312
>>27362
Kek

you can pull the bar into you with that grip

>>27362
I've always wondered this.

Is it bad for your shoulders or something?

>>27379
do i kill myself?

i hit 425 on my diddle today and my back was too tired to try 440 which is what i wanted

>>27433
w-wondered what

>>27463
why don't you try and overhead press while you squat

>>27433
>>27472
>>27463
do you guys not instinctually push up on the bar when youre squatting heavy?

usually when i PR or just have a slow rep i push the bar up which does make it easier, but it puts a lot of strain on my shoulders when i do it

>>27362
Alex, stop being retarded with your sub 400 squat. It was a 700 pound raw squatter who taught it to me, and I can rep out your best squat for a set of 10+ without a belt with an olympic style squat and shoes.

Anyway, let's think about the physics behind it. You are trying to push your body and the barbell from parallel to lockout. When you pull something down, you pull your body up (same deal when you push something up, you are pushing your body down), your legs have to get both up. There is effectively no force that effects your legs in either direction. But that's not all, doing one or the other effects how tightly the barbell is against your body, and the position of your scapula and the tension in your back muscles. Pulling it in promotes having better position and tension.

So in conclusion: you are a weak faggot that doesn't know anything, and need to fuck off with your gay ass, Twink Alex.

>>27495
>do you guys not instinctually push up on the bar when youre squatting heavy?

i push up with my traps as hard as possible, but not the hands. Does this not seriously damage your shoulders? Like how people tear biceps in over/under grips because they instinctively try to curl the bar with their supinated arm.

>>27549
id guess it damages them as much as a behind the neck press would but im not sure since its a lot more weight

you have to be careful not to push the bar forward too

>>27549
It can irritate your elbows and wrists in heavy squats. It doesn't always dick you up though, for example you do literally just that to do a snatch balance/drop snatch.

https://www.youtube.com/watch?v=Fl7vVEbwelk

>>27495
>puts a lot of strain on my shoulders when i do it
>>27472
>>27549
>Does this not seriously damage your shoulder
I'm pretty sure it's not too healthy of a habit, though I do catch myself doing it one hard reps sometimes (interestingly enough I sometimes let go of the bar on hard reps too)

But bottom line: no; that was a meme post by Alex (candito may not have been memeing). Force application does not reduce the effect of gravity on an object. You still have every pound of force from that bar transferring through your entire body to your feet, pressing with your shoulders is just more work.

>>27622
yeah its really just a bad habit

>>27435
pls help

>>27622
of course candito was memeing

do you really think he's that stupid?

>>27362
>>27622

Oh RIP, I didn't see the picture. Candito is a fucking sperglord 2bh.