>Update and Return of the /plg/ OP The Powerlifting General
So I merged the previous two pastebins and added all the videos from that other copypasta because fuck you I think some of them can be helpful. If I missed anything or fucked something up, let me know. If you like it, say something in the thread. If you don't like it, you'll probably comment anyway.
>>Trips PRs Pastebin >pastebin.com/2VTGQFN3 If the trips want me to make a new one of these I can as well. I'll copypaste whatever is there and the new ones can post their shit and I'll add it.
Logan Foster
WHO ARE YOU WHO MAKES THE PLG SHOW ME YOUR PENOR
Kayden Clark
Thoughts on squatting and pulling 4x a week?
Connor Edwards
>>How to set WRs by C. Lutz >youtube.com/watch?v=e-ORhEE9VVg I just realized this links to a fucking Taylor Swift song. I'll try and find the actual video mentioned I guess.
Sebastian Walker
>Implying T Swift isn't the key to setting WRs
Aiden Collins
My gym just got these beauties and new Eleiko bars. Unironically aroused.
I shit and masturbate pretty much daily and its working fine for me. Don't see why 4x weekly should be any different, except maybe being bad for your bowels.
Tyler Perez
What?
Eli Brooks
Are you asking oi it would be harmful to squat 4x a week on top of deadlifting 4x a week? Or did you just want to do pull and leg movements 4x a week?
Robert White
I'm talking squatting and pulling. Day one would be Squat + Deadlift. Day two would be Front Squat + RDL. Day three would be Pause Squat + Pause Deadlift Day four would be High Bar + Barbell Row
Bentley Robinson
WHAT ARE YOU A FUCKING RETARD OR SUMTIN
Hunter Gomez
why don't you just stop being a retard? Why you need to low bar and high bar? Why you need to front squat -- are you cleaning?
Connor Baker
Are you asking what the value of variations are? Are you saying we should just do comp squat 4x a week?
Michael Watson
That pause squat and pause deadlift on the same day sounds fucking awful, but at one point I was doing >Deadlift + bench + rows >Bench + rows >Squats + rows >Deadlift + bench + rows >Bench + rows >Squat + rows All week straight. So I imagine you'd be fine.
Liam Thomas
You made gains with that?
Jordan Barnes
Wtf does comp squat mean? Just fucking do your fucking lowbar squat. 4x a week? Wtf are you a novice? Why you gotta be squatting more than 2x as an intermediate+?
Kevin Nguyen
>Why you gotta be squatting more than 2x as an intermediate+? are you kidding mate?
Austin Lewis
No. Don't you know the value of the MED?
Robert Gray
>You made gains with that? Oh yes. I did that to get over my plateau with bench. I also made pretty nice back and grip gains from all the rowing, although I couldn't tell you exactly how much it increased the weigh for my rows and deadlifts. If the corona shit hadn't fucked with the gyms I would've shot for a 5 rep max PR on bench, 315x5 feels good now.
Nathan Kelly
MED?
Dominic Hall
minimum effective dose
Ryder Parker
lol There is no value in that
Nathan Butler
oh yeah that's why I squat your squat max for 5
Connor Brooks
Minimum effective does produces the minimum results.
Christopher Harris
Why do 5x the volume to add 5lbs to your squat per week when 1/5 of that volume accomplishes the same? MED should always be employed.
Ayden Nguyen
Because 1. there's no garuntee the minimum effective does will get you that 2. you're not taking into account hypertrophy 3. you're not taking into account work capacity 4. the more advanced you get, the more volume you need
Dominic Sanders
Why squat 3-4x a week when you could just try harder with 2x a week. Geez millennials these days will do anything to not try hard.
Landon Campbell
>1. there's no garuntee the minimum effective does will get you that By definition the minimum effective dose will get you that. There's a range of work between the MED and the MRE (maximum recoverable dose) to accomplish a goal, provided the goal is feasible at all. Say that goal is to add 5lbs to your 5 rep squat per week. You may just need a single set of 5 reps to get there the MED. Or maybe you need 5 sets to do it. Maybe you can do 10 sets and still recover, but barely, so that's the MRE.
Josiah Hall
and anymore than 10 sets will be impossible to properly recover from and you will be over-trained and not progress. You understand this shit, bucko?
Austin Sanders
>Why squat 3-4x a week when you could just try harder with 2x a week. Because volume has been shown to be valuable than intensity? Not to mention that frequency has been shown to provide it's own benefits >You may just need a single set of 5 reps to get there the MED. Or maybe you need 5 sets to do it. Maybe you can do 10 sets and still recover, but barely, so that's the MRE. That's short term thinking. Like I said doing more volume and more frequency is going to be better long term due to hypertrophy and work capacity gains
Ethan Clark
lol why you gotta complicate the shit? Do the minimum amount that is required to add weight to the bar consistently. Fuck your frequency, work capacity blah blah blah blah. Lemme tell ya something bucko, if you get your squat from 400x5 to 500x5, doesn't matter how, it's gonna be fucking easy to squat 400 for however many sets you wana do. whether you worked on your "work capacity" or not.
>why you gotta complicate the shit? Because it's a complicated matter?
Jeremiah Wright
Yeah you're right. There's a fuckton of variables to the stress/recovery/adaptation cycle that you cannot possibly have any real insight into programs with any significant complexity. That's why you better keep your training simple so you can actually understand what's going on.
Gabriel Smith
So your answer is to pretend those variables don't exist rather than trying to understand them
Eli Gonzalez
This argument is fucking retarded.
Ethan Stewart
The system is too complex to ever understand, and there are too many variables to keep track of.
Ryan Myers
any good power building routine? where can i find one?
Brayden James
Thoughts on new OP/pastebin? Did I miss anything?
Wyatt Howard
I do kinda pull with a round back, not very extreme though. For OHP I've found partial presses to be solid. Thanks by the way.
Caleb Reed
>WAWTT Today is OHP day, doing TM 4-day routine. Blessed to have a home gym during this shitstorm. >WAWET Protein shakes and carbs. Stocked for a month along with frozen veggies and good meats. >WAWLTT SS Radio and Gorillaz >WAWFT Pic related
Looks pretty good, I can't think of anything that you missed at the moment. I just wish that the Google drive didn't get nuked ;-;
The round back will back your second half/lockout the hardest portion of the lift, and I can't in good conscience recommend accessory movements/variations that involve going from flexion to extension
Luis Clark
Page 152 of Practical Programming
Evan Perry
>for no reason at all, in the middle of an average work day before lifting, my lower back decides to start hurting and groaning like I'd pulled something U wot. A relatively light 5x5 on squats was first on the agenda, got 2 sets in and had to call it quits, no energy or confidence in any rep. Even had an extra accidental rest day between sessions, this is some bullshit.
Robert Sullivan
Do you work out your neck? I tried doing neck curls in my bed and my head felt like shit afterwards, real dizzy/lightheaded
Ryan Reyes
>why yes, I do attention whore with my last big 3 maxes, how could you tell?
Two weeks ago, missed my deadlift by one rep. Then went on vacation for a weekend, and must not have eaten/slept enough. This week, failed all my squat sets and missed my deadlift by four reps.
Each time I failed a squat set, I lowered weight 5lbs. Still, I can barely grind out triples at the -10lbs weight.
>Madcow is designed to stall ok this programm is retardet
Luke King
most important when someone threatens you with a gun is, DO NOT follow them to where they want go, you relinquish what little control you had. Better risk being shot than follow the instructions of a gunman to go somewhere.
David Stewart
bench press is the best gauge of RAW PHYSICAL STRENGTH. you only downplay this because you're a pudgy, weak little shit of a manlet with an equally embarrassing bench press.
nobody gives a shit that you can bounce your morbidly obese gut off of your legs for your little bullshit wide stance "squat". nobody cares about your 5 inch ROM sumo "deadlift".
my country's government just shut down all gyms and other shit until further notice. What the fuck do i do now? I was breaking plateaus everywhere and broke a deadlift pr last week. fucking gooks man I hope after all of this shit is over the US fucking nukes the shit out of them
Dylan Taylor
Yeah he looks retarded but what he says is correct. There is a 0 percent change you can add 2.5% on your lifts every week. You're going to stall
