>Rabbit Edition>How to The Press with Big Boyhttps://youtu.be/_3VY0ObU90Y>How to bench press with Scott Mendelsonshttps://youtu.be/TCBAJoQvms8>How to squat with Chris Duffinhttps://youtu.be/U5zrloYWwxw>How to deadlift with Chris Duffinhttps://youtu.be/oiDczs9j75EAdditional videos and reading on benching, squatting, deadlifting, bands, accessories, etc., can be found in the pastbin.>The official pastebinhttps://pastebin.com/V84Y0J9Y>Tripfag Numbershttps://pastebin.com/xqFCG4t9Check the pastebin for /PLG/'s collection of PROGRAMS that are ALL confirmed to be shit.If you want a METHOD that actually works, check the all things conjugate pastebin belowhttps://pastebin.com/hwpZANaT
5/3/1 deserves a top 3 spot and you know it. Disliking Jim Wendler as a person isn't a valid criticism.
>>58512412Everyone knows Wendler is based.
>>58512412It’s good but too cookie cutter. Also it needs more volume, higher percentages, or both
TSA9W 2.0 is a very good program
>>58512412Actually respect this because Jim built the program out with like.. 5 books? All with tons of ideas and templates to tailor the program for different goals and limitations, but still adhere to the same core program principles. I have never run it but I read all the books for programming knowledge reasons. I think people shit on it because deciphering that, picking something, and adapting it over time requires too much work and commitment for the average intermediate. They always half-follow some shitty template that's not very specific and get butthurt even though they still make moderate gains.
>>58512436>Also it needs more volumeThis is my only criticism, and only for OHP and can be fixed by adding more delt work to your bench accessory
>>58512382tomorrow is bench and The Press day. cannot wait to wake up and smash. how are your Sundays looking, friends?
>>58512454Yes. I did not peak well with it at all but it functioned as a great volume block for me. Very specific, good frequency, more volume than the average popular template.
>>58512457Makes me feel smart, also it it's extra easy to type RE after DE because I have already activated capslock
>>58512484Rest day. Did deadlifts Friday and ran today, my legs are beat to shit and need the rest
>>58512436>>58512477His latest endorsed iteration has joker sets or first set last, meaning you either keep working up heavy sets based on how you feel, do your first programmed set of the day for backoff volume, or both depending on how you choose to program it.
>>58512382>her rightful place and optimism: restoredHey everyone look at my feat of strength from earlierhttps://youtu.be/TKmuj0y0XP4You DO max out on odd lifts, right? Don't you do Kingjugate?
>>58512484Needed off day.>>58512283 #I’ve heard of them, I don’t know them In detail and couldn’t tell you why one is different from the other 5th Set sounds fun.>>58512234 #I think conjugate is probably fine for raw lifters, it comes down to exercise selection both for raw lifting as a sport and the individual’s specific needs. Doing 4 board presses and high box squats probably won’t translate well.
>>58512513Is that Forever or Beyond? I always forget which is which.
>>58512501 (me)Question: any reason not to split my 4 mile run into 4 different 1 mile sections? My deadlifts are finally heavy enough that my hamstrings are hurting during the run
Jugg AI question guy: Chad Smith made a skynet-ass program that programs for you. Based on a specific meet date it writes you blocks of programming to develop and peak you. Your feedback will determine some of the programming. It has mixed reviews. He's launching an app for it soon, and he also has powerbuilding and BJJ AI programs.
>>58512521I think you could have gone up 15 bro, good job though
>>58512535Forever. I have not read Beyond but it may have better information about it since it's a newer book.
>>58512540Ok thanks mate. Is this kinda like Blevins AI or whatever it’s called?
>got a mire on my 2.5pl8 deadlift
>>58512570Wasn't Forever the newest though?
>>58512365Anon, if a program only works for a vanishingly small number of people and puts everyone else at an incredibly high risk of crashing and burning or getting injured, it's not a good program.>>58512338Accommodating resistance isn't that far from Hatfield's CAT and I'm fairly certain that there have been multiple studies showing that attempting to move the bar as fast as possible is better for gains than moving it slower.>>58512530>MadcowModified Bill Starr routine, 1x5 top set, ramping sets of 5s, 4 weeks to match PR set of 5 and then you eventually stall and reset>TMHard 15-25 reps on Volume DayOptional Recovery DayPR top set(s) on Intensity DayEventually turns into conjugate lol>>58512535>>58512570Jokers and FSL are in Beyond, 95% sure
>>58512571I don't know anything about the Blevins AI but probably. Chad is all about his AI. It's likely better than 99% of programs but I honestly don't know that it'll suit you better than running half the free shit on liftvault
>>58512608Meant to say popular programs.
>>58512608Yeah I just looked it up. 27 dollars a month is too much, might as well get a real coach at that point
>>58512490Did you do version 1 or version 2? I've done version 1 twice. Responded well to the volume but didn't peak well. Version 2, I've also run twice and I found fixed all the shortcomings from version 1
>>58512571>>58512608I've run Blevins AI. Don't anymore because I don't want to pay for it but from what I know about Jug AI it's less crazy
>>58512605I'm almost positive it went 5/3/1->Beyond 5/3/1->5/3/1 ForeverForever probably just uses joker sets which were introduced in Beyond
>>58512605>everything turns into conjugate lolMore accurately everything turns into PHUL. Conjugate is a sub-type of PHUL
>>58512571>>58512608Pretty sure Blevins and him worked on the Juggernaut one together, Blevins' came first though
>>58512605The "speed day" being so light in old westside templates is likely a result of working raw with equipped maxes, trying to limit fatigue, etc though.A lot of guys who trained at westside used either somewhat heavier weights for "speed day" or simply had a RE day.Source: lots of table talk, twc, etc
>>58512639Yeah that's correct>>58512640>A program turns into something that came out 40 years after its inceptionTry again sweaty. But TM literally turns into conjugate at the end, it incorporates DE on VD and movement rotation on ID.
>>58512584>tfw I barely even get mired at 405 deficits in oly shoeswhere do you train, planet fitness?
>>58512627I only did v2. Volume built a good base. Lighter sets and frequency really helped me nail a great groove. I just respond very well to higher intensity and lower volume to peak and there wasn't much of that.
>>58512664Why does it matter when the routine was coined? Conjugate is a specialized version of a 4 day upper lower routine with half being heavy and the other half being light
>>58512686guy literally told me he had only gone 2 times to the gym and that he doesn't like it (he was there because he's the brother of the gym owner and took care of the gym for an hour while he had to attend some shit)
>>58512662That actually makes sense. This is probably my biggest complaint with the "plg conjugate" that gets thrown around here
>>58512501That’s good man, rest up and be better than ever for Monday. Definitely need to add running back into my life. >>58512530Rest up as well brother, Monday is a new day,’to be fresh and ready to roll. I’ve personally been taking fridays off, occasionally thurs/Friday. I like the emptiness of the gyms on sat/sun at opening, and I get a bit more sleep than showing up at 5am on weekday opens
>Conjugate is a 4 day U/L Lmao.
>>58512692Conjugate is literally just a system of concurrent periodization for strength training and whatever other qualities you're trying to develop. That's why Nate Harvey's D1 athletic program, Mike Hedlesky's natty powerlifting program, and Matt Brown's MMA strength program are all based on the conjugate system but are all completely different.
I only noticed getting mired during deadlifts
>>58512758Ok spoonfeed me then because I guess I don't understand it. How is conjugate different from the mock version that always gets posted in here by Icelad?
>>58512765because it’s the dyel specialty lift. I only notice mires on squats (I atg), and on The Press(tm)
>>58512692Because saying something turns into something else implies that the program it turns into came before it. And PHUL is the name of a specific program created by Brandon Campbell in like 2012.>>58512747The percentages from the Baker article are specific to raw without accommodating resistance. So far, based on my first DEs, bench was a bit rough but squat and deadlift were a cakewalk.
>>58512773Well browse the elitefts coaching log and articles and you'll find the largest online depository of information about conjugate. There are literally fucking massive amounts of templates or articles about how to structure the system available from different coaches trying to train different athletic qualities or working with different limitations.
>>58512689Yeah fair enough. That's the problem with a generalised program
how many hours you guys sleep regularly?
I bet 99% of the people running Conjugate here don't even do the extra workouts and GPP workout that you're supposed to do.
>>58512773>>58512811As an example from not the elitefts articles here's some advice from forever ago by Mike who went to IPF worlds as a raw conjugate lifter.https://www.lift.net/2013/03/30/an-advanced-system-for-beginners-westside-barbell-method/
Beer time>>585128398-10 ideally
>>585128397-8 hours. Bed at midnight. Awake at 7-8am
>>585128396 or 7.5, I have a 1.5 hour rem cycle. Anything more than 7.5, I’m lethargic all day, anything less than 6 gives me less hours or proper daily functionality, and I can feel my brain in a state of unease and exhaustion.
>>58512659Because if you use a thumbs under grip then you will be, and thumbs under low bar is incredibly common in top level PL, especially in the IPF.
>>58512847Literally didn't say anything about how conjugate is not a 4 day routine split between heavy and "light"
>>58512726Yeah but 7-8 years ago isn't today. The sport evolves. His 165 totals were great but he isn't a top 10 183boi no more. He would have to beat 10x bw dudes like Sean and Russell just to go to worlds.
>>585128398-9 sometimes 10. When I don't lift I can get away with 7ish per day much easier.
Here's an example of Belvins AI, three weeks out from a meetI have 3x deadlift, 3x squat and 4x bench selected, 4 days a weekAll percentages are based off of the main liftMonday>Deadlift 6 x 3 @ 82.5%>Comp Bench 7 x 4 @ 70%>High Bar Squat 3 x 7 @ 67.5%Tuesday>Face Pull 3 x 30>Comp Bench 9 x 3 @ 82.5%>High Bar with Pause 5 x 4 @ 70%>Comp Bench 3 x 7 @ 67.5%>DB Shoulder Press 3 x 10 @ 8Thursday>High Bar Squat 7 x 3 @ 82.5%>Comp Bench 7 x 4 @ 72.5%>SLDL 3 x 7 @ 8>Lat Pulldown 3 x 10 @ 8>Planks 3 x 30 secFriday>Facepull 3 x 30>Floor Press 3 x 7 @ 67.5%>Pause DL 3 x 4 @ 70%>DB Row 3 x 15 @ 8>French Press 3 x 15 @ 8
>>58512422>T4 Day Texas MethodDeadlift 1x5 385Squat 5x5 275>FHaven’t gone for a 5RM in a while, 15lb PR, I’ll take it.
>>58512934>>58513005https://youtu.be/3FK25UK1fXwHere's Nate talking about only programming dynamic efforts for several weeks based on athletes needs and slowly changing the programming over time
What books would you recommend if I'm transitioning to an intermediate program? Probably gonna get 5/3/1 and Practical Programming
>>58513020What's your 4 day TM setup like anon?
>>58513249>What books would you recommend if I'm transitioning to an intermediate program? Probably gonna get 5/3/1 and Practical ProgrammingNeither of those
How much $ do you guys invest a month into fitness related stuff?
>>58513249Pastebin. Madcow is #1 for early intermediates, run it for a cycle or two which will be 8-16 weeks at the very max
>>58513251Not him but mine was1x5 Bench/OHP or Squat/Deadlift5x5 OHP/Bench or Deadlift/Squat3x10 chest flies and LTEs on upper days3x10 weighted pull-ups and good mornings + ab work on lower days
>>58513265High upfront costs in a home gym, then 0 dollars since I have all I need
>>58512984Sure he's not top 10 any more but if he had hit his 3rd bench and deadlift in the recent comp that he got injured in, he would have placed 15th in the world for drug tested 83kg total right behind taylor atwood who doesn't even compete as an 83kg. It would put him top 10 in the USAPL. He's definitely still world classHe was also making pretty good progress lately and if he can recover from the injury like he has in the past I'msure that'lll continue.There are guys like Angelo Fortino and Yangsu Ren who haven't competed lately in the 83s who will definitely put up huge totals but suggesting someone in the top 30 world wide isn't world class is crazy.On openpowerlifting there are 28,000 entries for raw drug tested 83s.around 11,000 entries with a total of 500+ (this is where they start squatting around 4pl8, benching 2.5-3p8 and deadlift 5pl8).Only counting the 500+ total powerlifters, that puts him in the top 0.2%
>>58513249Jugg 2.0, probably unpopular here but Deadlift Dynamite fucks and you can use all the queues with whatever template you decide to run.
>>58513324Taylor is a 74 tho, lmao and perkins from the 74s would have him beat too no? I know the US is stacked, I'm just saying that was my reasoning.
>>58513324Re-read this and checked openPL rankings, I will concede to your request that I call Candytoe world-class. Good work research-anon.
>>58513325>Jugg 2.0Yeah I love Juggernaut too and quite a few other anons seems to run it too>Deadlift DynamiteWhat's this?
Bryce is natty old man goals up there with Mike T. My fucking hero.
>>58513362It's Andy Bolton's book. The queues for the big 3 rule, there's some basic OG powerlifting shit in there about cycling top sets that you can try, and it's worth reading since the average person heading into intermediate land is working heavy to really start focusing on cleaning up their technique.
>>58513392Oh I'm not that guy btw. So is deadlift dynamite useless if you are a late intermediate/advanced?
>>58513251This is my set up>Bench VolumeBench 5x5, 1x8-12Lat Pulldowns, Dips, Curls>Squat IntensitySquat 1x5/3/1 (backoffs if doing a 3 or 1 RM)RDL 3x5Barbell Row 3x8>Bench Intensity Bench 1x5/3/1 (backoffs done by feel)Press 5x5Lat Pulldowns, Lots of Triceps (at least 6 sets of direct work)>Deadlift IntensityDeadlift 1x5/3/1 (maybe backoffs, usually not)Squat 5x5Didn’t bother writing sets/reps for accessories since I change them a lot. Also don’t really bother with lower body accessories cuz I bike a lot.
>>58513405No. It's worth a read especially if you can find it cheap or free. It's very well-written. The programming is very old-school so don't buy it for a "method", it's just a book about training.
>>58513337>Taylor is a 74 thoYes but he once competed as a light 83kg (didn't cut for a meet) so he has a 782.5kg total as an 83Taylor would also place 27th as a 93kg world wide and 5th as an 83. Aston Rouska would be 2nd world wide as an 120kg weighing only 98kg lol.Those guys are monstrous.All I'm saying is he's still world class level strength even though. ~20kg off an 800 total.
>>58513405>>58513420I consider it like Josh Bryant's books. I'm not running his old stuff, I could hire Andy or Josh as a coach and get the real deal, but it's very educational having all these examples and things to pour over. I'm also the dude who reads training logs and watches hours of coach breakdowns though so maybe it's not your style.
>>58513354You're a reasonable fellow ignore this >>58513444
>>58513444>>58513354I conceded, lol
>>58513249Pretty much any book you'd want is in the pastebin. PPST3 is good, and just in general there's a fuckload to read in the drive.
Amanda Lawrence just mogged the absolute fuck out of -84kg women and 99% of /fit/
>>58513547>and 99% of /fit/So does the average person nowadays. 80% of nu/fit/ are fatties that don't lift
>>58513265$30 gym, $30 whey plus rare equipment purchases.
>>58513547>World Champion powerlifter who dedicates her life to the sport. Has world class genetics, coaching, nutrition, training facility, support system mogs random gde hobbyist lifters who shitpost on an african weaving bloga-atleast I still out bench and deadlift her right...She's strong af and very impressive
>>58513547What did she hit?
>>58513761BW 83.7kg256/130/260646 total
>>58513785why are you replying to me with that?
They want to extend the lockdown ladsI am so fucked
>>58513968Just purchase a fully stocked home gym. Duh.
Isolations I doMonday/Thursday>Lats, Chest, Traps, HamstringsTuesday/Friday>Triceps, Biceps, Lat Delts, QuadsAm I missing something?
>>58513369>natty >old>2,000 totalwtf. this is raw? weight and age?
hey guys, posted on /fit/ for a hot minute but never in /plg/ and i got directed here for some adviceim 23, 188cm (so about 6'2) 95kg (so about 210lbs) my goal is to get really big and strong, ideally id like to hit 2/3/4/5 i guess. i dunno if that's too ambitious (or not ambitious enough??)atm my lifts are at 140/230/335/340, so not exactly strong specially for my weight, right now i run stronglifts, have been for a few months. before that i was mostly fucking around.among the advice i got was that if i wanted to be big i'd have to gain some weight, up to 100kg and beyond. I wanna do it and I'm mostly wondering what kinda program i should be running to get there. do i just stay on stronglifts, or should i be running a different program? 3, 4, 5 days?also, food. right now i eat around 3400-3600 calories a day depending on how i feel, trying to gain some muscle. some advice i got was to eat like 5-6k calories a day but this honestly seems like way too much but im not sure.thanks anons
>>58514327Read sticky.Calculate caloric requirements, add 300-500 cals. About 1lb/wk is solid, much more and you're running the risk of getting unnecessarily fat with raises your insulin resistance and makes you look DYEL. Sleep is super important. Stronglifts is fine but so is a ton of shit. If it's working for you and you feel good don't sweat it. As you progress you will likely want some more overall volume especially in accessory work. SL is very light on a lot of things, back and posterior chain development especially. Your split and program should primarily be determined by what you can adhere to and recover from, and you should expect to spend years adhering to eating, sleeping, and training regularly.
>>58514327Also 2/3/4/5 should be easily attainable. The timeline will be based on genetics, adherence, and the quality of your nutrition, sleep, and training but you should be able to hit those numbers ez based on your frame and weight.
>>58514279Raw, sleeves, he competes in the IPF but did a mock meet. He is regularly tested tho. 231, he's like 40ish, high 30s I think.
>>58507091Before PH3 it was 495 lbs. Thanks to Faggity Andy.
>>58514683>>58514279I fuckin lied, he's like 33, thought he was a lil older. He's been competing for a decade.
Noob lifter and I strained my left adductor pretty bad a month ago. Took 2 weeks off squats and deadlift, started back real light past 10 days, still hurts and inflamed afterwards. It was a bad pull, so how long before it heals and I can go full out?
>>58514683>high 30s fuck he looks 60 in that pic
>>58514728Who knows. Blood helps muscular strains, inflammation and pain are bad. Get some blood in that bitch and maybe move your stance in or use machines to find pain free movement in the meantime if you can. Good blood flow stuff: light machines, bands, sleds, bodyweight hip exercises and light stretching.
>>58514723>he's like 33great God almighty
>>58514327>do i just stay on stronglifts,No. You're going to need more volume. It'll make your bulk more muscle and less Nineball (That's my new word for FAT nyahahahahahahahahahahahahaha)They very next thing you'll say is>What program do I run then?None. They're all SHIT. Especially Cringejugate and 5/3/1. You have to Try Consistently Hard All Day. No one knows what that actually means, only that you aren't doing it, and that is why you fail.
>>58514687why would a cat growl
Is it worth dropping $1-2 or so per workout for nice preworkout or do I just stick with caffeine and call it good
>>58514813Tbh if he's just bulking and wants to pack on muscle he could run Jugg or a PHAT/PHUL bodybuilding template forever. I ran Kizen Infinite Offseason for like 4 months straight during a bulk and it was fine.
>>58514834I like pre sometimes, but it doesn't do anything special, I just drink coffee or an energy drink more often than I take pre.
What's /plg/'s opinion on 6 day PPL routines
>>58514864Personally? Are you trying to jump weightclasses? Does your frame lack overall mass? Might be worth it to run PPL in an offseason and just try to get past "you can't flex bone" status.
>>58514864A lot of people shit of PPL and sure it's not optimal for strength gains but personally I really like doing PPL doing volume phases and have hit PBs from doing so.Plus I find the training frequency overall very enjoyable and sustainable.Although usually I run itDay 1: Comp Squat + LegsDay 2: Deadlift Variation + BackDay 3: Comp Bench + PushDay 4: Squat Variation + LegsDay 5: Comp Deadlift + BackDay 6: Bench Variation + PushDay 7: Rest
>>58514864>>58514895Hypertrophy blocks aside: If you pull up splits from top strength coaches this kind of thing is super common at the highest level untested. A lot of those guys are running 5/6 day a week splits with weekly singles, back downs, and whatever bodybuilding assistance they need or can handle.
>>58514327Are you still making progress on SL? Then don't switch. Once you stall and reset 2-3 times move on to intermediate programming like Madcow, TM, etc. I prefer TM but just pick whatever you like and keep an eye on what you respond well to as you get stronger. Gain 0.5-1 lb a week. 2/3/4/5 should be easily attainable, just a matter of time.
>>58514946>untestedSteroids are fucking magic. Nothing that untested guys do matters for people who are natty
>>58515055>>58514946I meant to say tested. Sorry breh. 5/6 day splits with heavy singles and backdowns is USAPL meme programming. That Flexxboi shit. Roid boys struggle with that stuff because of low back pumps, plus you get so much CNS benefit from roids that frequency isn't as much of a boon.
I'm about to start running NSUNS 531 5-day program, how long until I get a debilitating injury?
>>58515154? never if you're not retarded and move on once you hit ~1200 total
>>58515165Thanks I'll plan on it, I'm sitting at 1100 right now so that should be a decent amount of time on it.
>>58515127I don't agree with that. From what I've seen the most common type of training is fullbody. Maybe not SBD everday but things like bench + squat + bb twice a week, and bench + deadlift + bb twice a week
>>58515211Look at coaching breakdowns from Joey Flexx or David Woolson. Yes that style of programming is also popular, but generally they're tacking bench volume onto everything because being a maxgrip maxarch boy requires more volume and frequency. You gotta hit "@6" grinder singles every week for the gram.Sample flexx split would be likeBenchSquatBenchDeadBenchSquatDead variationOff
>>58515201I've never really taken a structured approach to lifting or done a program, and wanted to try something with a lot of volume and a variety of heavy compounds to just see how my body handles it. If I find I'm not recovering enough I'll switch to the four day version or a different template.
>>58515154I personally tried it but quickly realized the secondary lift suggested is impossible to complete. The harshest I found the deadlift. Also personally not a fan of having 1 top set then reducing weights fir the next 5-6 sets until you're lifting very low weights. I didn't really experience that much overall benefit from that.
>>58515269I wouldn't classify either of them as the "top" coaches in the sport
>>58515280Ok sweet. I have run a bunch of random intermediate templates since my previous job regularly annihilated my gains and I had to earn them back. I never ran nsuns 531 and figured it looked like a lot of extra steps for an intermediate system.
>>58515269>David WoolsonHis frequency is full body 5x a week, at least his intermediate program is
>>58515291You wouldn't consider Joey Flexx a top coach? I mean he's not Mike T but he literally has coached some of the best and most dominant lifters in North America to include 2 current IPF world champions.
>>58515315I think he's in a bracket below Tuscherer or Sheiko, who I would consider the top two. He's fine, but the only client of his I know off the top of my head is Ohrii who does not train they way you described
>>58515291John HaackRussel OrhiiJesse NorrisAmanda LawrenceSean NoriegaMikey DavisJesus OlivaresSean Mills who just put up a monster meet at 19Guy has/has had a roster man
>>58515289Interesting, was the second lift tough to do right away or a couple weeks into the program? The weight reduction low volume sets at the end also seemed weird to me, but I just assumed who ever wrote knew something I don't and had a good reason to throw them in.>>58515295I feel that, my job right now is super low stress 9-5 work so I can really focus on lifting like I've never been able to before. I liked the nsuns system because it seemed more autoregulated than like a beginner or intermediate progression so I thought it would be hard to fuck up. But it definitely feels like there's a lot going on that may be fluff to make it seem more complex than it needs to be.
>>58514847>Tbh if he's just bulking and wants to pack on muscle he could run Jugg or a PHAT/PHUL bodybuilding template forever.Probably. As long as they aren't secretly conjugate and you're just trying to trick me.>>58514864>6 dayGood>PPLCancer
>>58515311Yeah I said 5/6 day splits are common with usually 1 main lift focus and sometimes bonus bench volume followed by slightly lower intensity bodybuilding to taste.
>>58515327Shieko has a great legacy but who does he currently coach?RTSJTSFlexxTSAKabukiAre all super high level coaching organizations. I wouldn't shit on bryce or duffin just because I think Mike T is better, etc.
>>58515417>Yeah I said 5/6 day splits are common with usually 1 main lift focus and sometimes bonus bench volume followed by slightly lower intensity bodybuilding to taste.That's not really the same as the PPL sort of split described here>>58514895
>>58515444I mean by that logic who is Mike T currently coaching?
>>58515468I mean he sent 16 guys to IPF worlds in 2018 and recently coached e-famous guys like Bryce Krawfish and Ben Pollack. I am not sure exactly who's on his roster now, want me to look?
>>58515509Is he still working with Bryce? Bryce's programs seem to have diverged from regular RTS programming
>>58515463My point was it's really not too far off. Shuffle around the days and maybe add some bench variation in and it's really close to workable. You could run an offseason like that and not have to change much in your training structure or schedule to transition to prep.
>>58515525Yes. Not with Ben anymore, but Ben is trying to transcend the bounds of reality.
I really want Dimitrov, Belkin, or Browner to pull over 501 in training for ultimate genpop sumo-hating pleb tears.
>>58515605They're still way off. Belkin is probably too light to ever do it. Browner if he moves up to 125kg probably would have a shot but right now his wall is around 460-470
>>58515611I'm saying in training. 450 will fall soon but all these guys are blowing up 470ish with straps.
>>58515621There's a big difference between 470 and 501. Browner has days where he misses less than 400.
>>58515611>Tie your arm to the barbell so you can hold it two inches below your hand so you can half rep your half repsThis is why powerlifting will never be a sport.
>>58515632He also has hit 476. He was only hitting 455 a year or so? ago and that was incredible at the time. I want them Thor/Eddie fan tears.
>>58515637Lol can't tell if you're joking. If I run with a trash bag on that's not wrestling, lmao.
>>58512382>Rumi postingBased /plg/
I miss being able to squat
>>58512412But it's shit. Is this a bait post?
>>585124125/3/1 being shit and Manlet Jim being a Manlet, however, is valid criticism.
>>58516431Your self loathing is holding you back figgy, it's okay to be you.
>>58512521looking forward to you going to a comp and doing this for your deadlift instead of actually deadlifting
>>58512382I mean I understood he was big but never realized just how big Z was. That fucking forearm and he isn't even bloatmaxxed lmao
>>58516475>Your self loathing is holding you back figgyNah. I've seen what happens to creatures that like themselves in spite of being a FAILURE desu senpai
>>58516512He definitely drank his milkshakes, and a few other peoples’ to boot.
>>58516512Makes Martins look like a regular gym guy
>>58513257Give an example of a good intermediate program then
Guys im a retard and forgot to grab a spreadsheet from home can someone quickly send me % for day 1 of bill starr madcow.
>>58516982Or if anyone would be so nice to fill it with 120x5 squat 160x5 dl and 100x5 bench.
Training blogDid some front squats today, followed up with bench, but it felt like total dogshit, so I decided to just do a 2 by 4 and call it there. Got a feeling I'm still smoked from big squat PR yesterday, kinda bummed but it happens I guess. Just did some triceps and hams after.>>58515154I was sorta considering running that for a bit once I have no time to lift, lemme know how it goes lo>>58514327What figgy said, you are gonna need more volume if you want to make the majority of your bulk more muscle. As for calories, oh my fucking god, I hate this argument because everyone has different metabolisms, levels of muscle mass, activity levels, and spend different amounts of time in the gym. If you want to get stronger, eat more, sleep and train. If you want to lose weight, eat less, and do the same, but expect your lifts to drop a bit. It's that simple.
>>58516982>get google sheets app>upload spreadsheet to google>access spreadsheet on your phone at gym
>>58517092Yeah but i forgot to do that you get what im saying when i said im a retard.
>>58512748I do a 2-on 1-off rotation so I'm always training different days which is cool. I like having the gyms empty but I miss training with the noon crew on M-W-F. Energy would just be a lot higher. It's usually just me and a few others when I get in around 9/10am. >>58512758>Mike HedleskyI know that guy >>58512858>stout A man of culture and sophistication I see >>58512839Not enough. I wake up a lot in the night too. It may have something to do with the MK I started taking even though I split the dose. >>58514811Strength training is a helluva drug >>58514834DMAA is the patrician's pre-workout unless you compete in a drug tested fed because faggots decided to ban DMAA like 10 years ago. >>58514864Dumb. The most common split for competitive athletes is M-W-F-Sat or Sun and for beginners it's just M-W-F. The only person I can think of who does a 6day split is Dan Green and he didn't start that way but eventually his training morphed to it. I think it's important for beginners and intermediates to also realize that just because a pro does X doesn't mean you should too. You have to do what's appropriate for your level of strength and recovery and usually that just boils down to getting in the volume + recovery. >>58515342I thought Jessie Coached himself >>58515444Pretty sure Sheiko announced like 2 years ago he wasn't coaching anymore except for maybe a handful of guys. Regardless of who he is specifically coaching he turned powerlifting on its head by modifying the Soviet weightlifting system to power lifting. I think every Eastern power lifter has gone through him or through proxy been trained by a coach who was coached by Sheiko / uses his methodologies. It's also very tough to program in his style which is why I think there's not too many successful copycats
>>58516856Andy Baker's TM, the 4 day setup.
>>58512484I'm doing gymnastic rings on sunday lmao
>>58512605>Anon, if a program only works for a vanishingly small number of people and puts everyone else at an incredibly high risk of crashing and burning or getting injured, it's not a good program.Sounds like 3-day Texas Method.
Speaking of Baker, he's been on a conjugate bender the past couple of years and put out some great info for people to dip their toes into.https://www.andybaker.com/choosing-max-effort-movements-what-matters/Good one here about not being overly spergy about ME choices.
>>58515269>You gotta hit "@6" grinder>@6>grinder
>>58515444>RTS>JTS>Flexx>TSA>Kabuki>Are all super high level coaching organizations.you forgot BBM
>>58517463>bbm>high level coachingMore like high level kikery
>>58517403Bookmarked>>58517429Must be a 6/6
>>58517185LMFAO look at this fucking retard. he JUST CAN'T STOP BEING WRONG https://www.elitefts.com/education/training/bodybuilding/how-do-bodybuilders-really-eat-and-train/>The researchers were surprised to discover that every single one of these bodybuilders used body-part split-routines either five or six days a week. Every. Single. One. Not most of them or almost all of them, but every single one.
>>58517500Every professional athlete trains every single day. Its nothing new.
Thoughts on replacing squats with deficit trap bar deadlifts
>>58515525Do you have a sample from Bryce (I assume Calgary Barbell) latest programmingHonestly I've just been doing every other session 1@8 in 2 of the big 3 and the other 1-2 lifts are volume and been progressing just fine.ie. monday 1@8 squat + volume dead + benchtuesday 1@8 ded & bench + volume squatprogramming just kind of forgot about it
>>58517568If you don't care about squats and you don't compete then you can do whatever you want
>>58517500hard for powerlifters to train every single day because deadlift/squat overlap a loti've been doing a deadlift/bench/row/squat/two days of rest split and it's been working well, but even putting a day of rest between deadlift/squat kills these lifts
Had a session with the 125kg sandbagFucking kicked my arse, I got it to my shoulder for 5 reps and got 8 reps of squats with it but Christ it's hardCarries were better, I did 80m, 100m and a final 80m with a one motion pickup. Even managed to run it home after the turn on the last runI'll be FULLSTERKUR one day
>>58514756Will do. Thanks, bro.
>>58517589I care about squats HOWEVER!a) deficit trap bar should engage quads similarlyb) should in fact engage them MORE because easier to keep bar centeredc) mentally easier to go to failure (which i do on high rep sets)d) forearm/trap gains
>>58517647Any real reason you can't or won't do both?
>>58517647>mentally easier to go to failure (which i do on high rep sets)Is it? I find getting the fear on squats keeps me going to the endt. 20 rep squatter
>>58517568>>58517647They do not substitute for each other. Squat to squat.
>last time bench no problem with some guy trainer>today i have to use a towel on bench because its female trainerHoly fuck why are women so retarded
>>58517700Why do you have a trainer?
>>58517700>today i have to use a towel on bench because its female trainerWhat?
Can i start some beginner powerlifting program if i reached 1/2/3/4?
>>58517707Because cuckrona i dont actually train with them but i have to have a trainer in case inspection comes. Thats the only way for the gym to be open. They just sit there and let us do whatever but this time its some dumb roastie
>>58517680I'm gonna do both. Thinkgen of 2 sets of squats then 4 sets of trap bar squats or whatever they should be called. >>58517681I can do 20 reps but amraps to actual (technical) failure are very hard mentally. I either end up good morning'ing it up and not knowing when to stop (risky for back) or stopping short of failure. I feel with trap bar things I can just drop the bar if I can't keep it midfoot.>>58517687t. rippetoebelt squats > squats for increasing the squat but I don't have a belt squat machine
>>58517746Towel slipping around and ruining your tightness? Anyway, all gyms in Iceland are closed and I'd gladly use a towel if it meant I could liftPro tip: put rubber bands over the towel
>>58517718no just do a bodybuilding split based around big compound lifts if nattyupper push upper pull lower push lower pull
>>58517799what is this setup for, seated ohp?
>>58517801But what if i want to be strong, is everyone here on gear?
>>58517799Yeah i did put bands but its also those awful benches thats like a triangle at the bottom.
Its a miracle i did 105x5 on this shit. Literally first rep i slid up and down like few cms. Wtf is wrong with femoids.
>>58517865>slid up and down like few cmsJust call it body drive
>>58517812muscle size + technique + neural activation = strengthmost powerlifting routines floating around here overemphasize technique and neural activation and underemphasize muscle growth aka bodybuildingmuscle size is built via higher volume and longer rests and is the only variable that you can increase semi indefinitelytech/neural activation can be maxed out in a couple months though at 1234 i'd suggest you try ss advanced novice
>>58517500>body-part split-routines what are this?
>>58517877Yeah but no way im ever attempting a pr with this shit. Im gonna stay with high reps for now.
Now the femoid is on her phone and some other bro is benching without a towel. Im not gonna snitch on a bro but it still pisses me off.
>>58517767Wasn't me, but I support the sentiment.
>>58514013No space for that unfortunately.Only got 3 bands and a crappy bar with barely any weights. All I can do that is challenging is press with the heaviest band.
>>58517500>most powerlifters train 4 days a week>posts an article about bodybuilders training 5 days a weekPost body then kill yourself on livestream you tranny loving autistic faggot
>>58518283Sorry but literally who are you?
>>58518293some retard who believes he looks better than reg park and is an authority on bodybuilding. in reality he looks like pure shits and has less than zero knowledge.
>>58518307>reg park I don't even know who this is. >and is an authority on bodybuildng but in reality he looks like pure shitsYou type like a pajeet. Post body you dick riding faggot. I'm done giving you attention, go jerk off to cartoons.
Despite the (for whatever reason) recent influx of new tripfags, this guy seems okay.He should probably post a few vids though, if he hasn't already. Preferably a THE PRESS™ video.
>>58518293I post in BBG but the threads always die so now I'm posting here. I'm 6ft 230 am weight and ~20% bodyfat. The faggots in BBG got mad because my lifts are better than theirs and this little pajeet DYEL follows me around trying to debunk facts because he's a failure at a life and desperately wants validation and attention from strangers on the internet.
>>58518333lmao imagine pretending like you're an authority on bodybuilding and not knowing who reg park is. every post you just reveal yourself to be more retarded.
>>58517770I've been doing sets of 20 for belt squat recently, and I love em. I've seen some lifting insta people do them with kettebells in the front rack, I might try that out sometime
My best natty lifts from 218 were 475/380/605After that I stopped using my coach and just switch to fake bodybuilding i,e taking a hypertrophy approach to training and cut a lot of weight. I went from 230 (natty) to as low as 184 - which was way too fucking low. I looked best around 195 IMO. Then I basically just kept doing that for a while, put weight back on and got up to like 220, did a cycle of test (250/300mg week) got up to 237 but I was fat and groce and then gyms got locked down and I came off and went down to like 205 then after a while I started back up in October at around 214 and currently weigh ~230+@20% bodyfat. I don't train lower than 5 reps and even then I usually shoot for 6+ on my heaviest sets. Yesterday I did close grip bench and hit 315x7.5 (spotter touched for no reason) and the day before that I did 2 inch block pulls with 545x7 or 8 (i lost count and didn't film it) Currently I'm just aiming to add more weight and reps to the bar and I'll worry about cutting down later. I'm looking to hit a 315x6+ incline bench sometime in December and I'd like to be pulling 585x6+ around that time frame as well. I've had a few injuries and one of the worst was a severe disc herniation which has flared up several times since.
>>58518370post body street shitter
>>58518355>The faggots in BBG got mad because my lifts are better than theirsLol welcome to /plg/ then. Trust me we have even worse faggots.
>>58518479No one is doubting that you have experience, but dude, chill out, you type like a schizo, it's just talking shit on 4chan lol
>dont lift for a while because of cuckrona>gain weight while just doing some bands and bodyweight shit>go back to gym>day 1 despite awful form all lifts went upSo is that the power of the famous bulking?
>>58518513Jesus lad how bad were your lifts?
>>58518479>475/380/605Pls b kg
>>58518509>asks who I am >tells you who I am >dude why are you typing like a schizo lolwut
>>58518535I mean i havent done 1rm day 1 obviously so its probably a bit less but my fives were up.
I find it amazing how terrible this general can be at times with all the burger tripfags, but it somehow is even worse when they're asleep.Wake up you lazy fucking burgers.
"Thrash". Wtf is this a COD lobby?
>>58518335Who are the new tripfags?
>>58518656There's meme strongman guy, some guy with basement in his name I think and now there's this dude as well.
>>58518479>I did 2 inch block pullsWhy are you doing block pulls?
Friendship with deficit deadlifts ended. Now high bar squats are my friend.
>>58518716Because I’m trying to get a bigger back
>>58518479Nice lifts. I saw some of your training logs from bbg, and you seemed to be doing some kind of bro split with ~5 isolations a day iirc? What programs have you used to get to those numbers? You ever used SS or texas method or madcow etc when you were in the first year or two?
>>58518811What do block pulls offer over deadlifts or say rows for back?Not hating just curious why you are doing block pulls
>>58518754Have you tried hitting depth?
>>58518907Looks like he managed it too
>>58518860Never done SS or Texas Method. I started out like almost everyone and didn’t know wtf I was doing so just did bro splits with meh results.Did Sheiko for a while and made pretty good gains.Ran Gamma Bomb and Creeping Death 2 (John Meadows programs) as well but basically I do a modified version of Dorian Yates’ Blood and Guts split. It’s a 4 way split, 2 on 1 offI incorporate a lot of compound lifts because I think they’re effective and I enjoy them. I just like to lift and don’t have any plans to compete in either powerlifting or bodybuilding I attached yesterday’s training log.
>>58518900>over deadlifts If I’m focusing on back development I want to be doing the part of the lift that’s most back. This reduces total ROM but allows me to overload the targeted area. Honestly, 2 inch blocks are probably too low but I’m just going to keep them for now before going back to 4 inch or rack pulls >why not do rowsI do. I usually alternate between 1 arm barbell rows and some kind of row variation.Here’s my back day from 2 days ago
>>58518982>1 arm barbell rowsWhat? Is this like barbell flies?
Yasterday polish mma was pure autism 10/10 it was hard not to laugh
>>58519040Meadow's Rows, or you can grip the end of a barbell and do it single arm. https://www.youtube.com/watch?v=UCqdAplsFtM
>>58517800>>58517994>>58518475What is this retardation? Is this bait?
>>58512382im a strongman not a powerlifter but i do enjoy powerlifting competitions i have retard strength have a competition soon
>>58512382AAH ONE MORE WEEK
>>58519066Oh i see so its not a normal row just a landmine with one arm.
>>58519355RPEclowns mad kek
>>58518673>basement in his nameThat's Basement Bro. Omega level faggot with a 275 bench at 200 lbs and thinks he is a bodybuilder. He should commit neck hang
>>58519403Yeah I'm not really up to date with all the new trips. I think I've seen the least from him of all new trips.
>>58519434Yeah the strongman is "Weakman", I've never seen his powerlifts but he seems alright, he anon-posts except for when he posts videos of his strongman training
>>58519454I only know his press is okayAnd he posts comps from time to time
>>58518617Icelad is an honorary burger since he works night-shift
Ever since i started using a belt the bar kind of moves a little backwards down my back after each repWat do
>>58513369he was never natty to begin with, idk why these liftlets lie, just blast full cycles. oh, that’s right, because they still won’t put lift the openly roiding guys in the same classes. pathetic.
>>58519592Get stronger back.
>>58519624>Won't out lift openly rounding guysThis total would place him 6th world wide untested without as you say "blasting full cycles"Bryce presents himself as a very ethical and honest person so I believe he's natty and has done everything he can to prove he is.
Look at this shit. How is this fun.
Evens stick to the plan (rest)Odds yolo squats even more bands than yesterdayDubs same as odds but add in high rack pulls
>>58519454Actually i know Weakman personally. He's been browsing/lurking /plg/ since 2014.Fun fact, his actual sport is sailing and he does powerlifting/strongman on the off season for shits and giggles which is why he's pretty strong but nothing special. It's not his main gig!
>>58519775>double oddsNow you also have to do a 1rm The Press (tm)
>>58519774Hey George, is it true that most girls in the UK are ugly?
>>58519792>Fun fact, his actual sport is sailingI know, he tried to big dick me by saying that he was an olympic athlete one time, I actually laughed pretty hard
>>58519792>sailing>sportWhat you do sit on your ass while the boats swims.
>>58519774I have no idea how you manage to setup for such a narrow deadlift stance. I'm 6'4 and I'm never going back from wide grip + wide stance deadlift.
>>58519838Wide stance means wide hips you might be a tranny.
>>58519858I do not flare my knees or feet though. They point forward. Like this guy here.
>>58519774Try doing something like this, it's a far as you can get from "fun".>>58519809Fucked a tendon in my hand recently, I'd rather not. Bench is ok but even light pressing hurts.
>>58519809BasedReturn back to your roots Giuseppe
>>58517429>The quotes>Doesn't understand the claimed @6 that was actually a @9 grinder for instagram meme
>>58517463BBM rehash RTS coaching and concepts, I do not consider them high level in powerlifting. You could say I forgot the EliteFTS stable but also they aren't big in the respectable raw world (USPA/USAPL)
>>58517576Bryce is dropping a new template soon for you to mull overDon't overthink progress and change things up when shit is working for you, likely he and Mike T evolved his training based on what blocks, variations, loading, etc were most effective for him.
>>58519858Look at this tranny
>>58519976Yeah I kind of stopped thinking if weight progresses and its been doing that, I only switch up if I stall on on the lift. Kind of comfy, kind of wondering if its 'O P T I M A L' lol
>>58519986Yeah big guys are also wide. Youre not big tho.
>>585200364 cm each mat
>>58517616You don't have to S/B/D every day or go heavy every day. Light sessions, GPP, recovery workouts are common. At the highest level their work capacity, MRV, and MEV are all high.
>>58517718You can do whatever the fuck you want to desu.
>>58517718What have you ran in the past? How long have you been lifting?
>>58517770Nothing is better than squats for increasing the squat. Unloading the spine is cool but not required. Make a belt squat out of jammer arms or two blocks and, a landmine, and a dip belt if you really want one. Check out Mike Ts insta for his ghetto belt squat setup.
>>58517881This is actually good advice. Jugg is basic block periodization and works, but has way more volume than "muh rippetoe" programs. TSA 9 Week fucks but it's also for true intermediates.
>>58520005"Optimal is the enemy of good"
>>58519903Yes that does look even worse
>>58519838Wide stance conventional is fucking dumb unless you're doing it as a variation. Unless you're 300+ you're probably not "too wide" to set up like a normal fucking person.
>>58520034>muscle changes your hip width and socket depthhurr
>>58519986Did anyone attempt 502kg+ and succeed?
bros... I’m ngmi. I’m afraid of bench PR. How do you shake the fear of going for your PR (no spot)? I only take numbers I know I’d hit. Too old to ego lift at this point. My working weight is literally 10# below my 1RM. If I even add +10# to the 1RM, I get shook, and rerack it. How do I mentally prepare? It’s not like this is even a lifetime PR. I know how the weight feels. >tfw I have no problem with squat, dead, The Press, snatch, clean/c&j
>>58520351I'm 6'4 265lbs. I can't fucking figure out how to set my low and upper back in narrow, shoulder width stance and slightly wider grip. Mean while with this fat fuck stance I can grind anywhere from 3RM to 10RM and not feel a thing in my back.
>>58520375U have safeties? If so what are you scared about? Fuck you can easily like 3pl8 roll of shame without any problem.
>>58520375Bench in a rack with the safeties up. Maxxing with no spotter is lowkey fucking dumb. What happens if you tear something and eat the bar?
>>58520375Maybe think and visualize your success and not being a faggot, huff ammonia, and then commit to not being a faggot.
>>58520389>>58520396Theres only 2 power cages in the gym, feel guilty taking one for bench. And all my bros swapped gyms, so I don’t want a random guy spotting whom I have no experience with. It’s a really autistic thing, I know.Never thought about the potential of a tear before. Guess I’ll just snag a rack with safeties sometime soon.
What up PLGIm trying my hand at programming,Can I PR on a deload week? Example for squats:Week 1D1 : 5 x 8 @ 70%D2 : 6 x 5 @ 80%D3 : 8 x 3 @ 85%Week 2 - Add 10 pounds to same rep schemeWeek 3 - Add 10 pounds to week 2, same rep schemeWeek 4 (Deload/PR) D1 : 3 x 8 @ 70% D2 : RestD3 : Test PRI can send the full layout if requested, criticism welcomed, i want to learn.
>>58520375Ask for a spot then, what the hell?
>>58520430Overcome your autism or die jfc...
>>58520396>What happens if you tear something and eat the bar?Bench is the big exercise with the least tears and shit t.b.h
>>58520375Use pins so you don’t die or just have your mom spot you idk>>58520396It’s high key dumb and reckless plus fuck unracking on your own
>>58520468>It’s high key dumb and reckless plus fuck unracking on your ownEh, I've been doing it for years in my home-gym. If you have proper form you are 100% safe
>>58520468>>58520490Adding on to this, (9) benches 550+ and he always unracks on his own and never has a spotter
>>58520381Not figuring out how to properly set your back is a much bigger issue than having a slightly suboptimal setup. Likely you are using that extra space to drop your hips too low and squat the weight up. Try using low blocks (easier to get into position) or RDLs (slowly lower yourself into position) to focus on establishing and maintaining tightness and a neutral spine. Definitely rewatch the Duffin DL video. Remember your "hip width" and "hands just outside" will look different from a 6' guy based on your frame. Don't just copy someone else's setup.
>>58520430Dude wut>I don’t want to ask a random for a spot Literally just find a cute girl and tell her not to touch it unless you audibly tell her to and to keep her hands away. It’s that easy. Just don’t miss like an idiot and embarrass yourself Infront of the gym cutie
I lift alone with a rack without safeties (everything sold out lmao but will soon buy one probably) and if i something i do a roll of shame, i do ONLY pause bench so i never egolift too much, for now i am a bit above 2pl8 so ofc no powerlifter at all i just like the sport, am i gonna die?
>>58520447Depends but generally the reason you wouldn't is because that week will have the highest accumulated fatigue. Normally a peak for a PR involves tapering volume to shed that accumulated fatigue.
>>58520452Yea idk, I really should have, the guy next to me asked me for a spot after I hit the first, and only, of my 1RM attempts. >>58520460yea, I guess that’s the next step. Usually I’m there too early no one except the woman at the front desk is there though >>58520468Yea, I’ll pin. Wish I could get the lift off too. I’ll figure this out. Either swap gyms to go with the boys again, or pay for a day pass at their gym on the next max attempt thanks bros, you’re all gonna make it.
>>58520536>Yea idk, I really should have, the guy next to me asked me for a spot after I hit the first, and only, of my 1RM attempts.Are you autistic?
>>58520517it’s a gross white trash tier ass gym, the only “girls” there are 45-50 year old newport smoking mothers
>>58520508Plenty of strong guys don’t take a handout, comes down to preference and I just prefer having one. If you have pins you don’t need a spotter but I can’t justify having no pins and no spot
>>58520523Sounds fine. You can train effectively for years without missing a lift or even hitting @9.5 grinders in training.
>>58520551yea, unironically, “high functioning” though.
>>58520533The program as it sits is onl 7 weeks, with 3 blocks (High weight, Low reps / Deload / Lower weights, higher reps) Should I deload for week 8 then test Prs on week 9?Im onl 1/2/3/4 btw, numbers are pretty shit since rona
>>58520571You poor bastard.Try your best to muster up the courage and ask whoever is nearby for a spot.
>>58519838I'm a good lifter
>>58512686why would you get mired for a small lift
Needs more femdom rabbits
Pekora likes beefcakes