/PLG/ - Powerlifting General

>supposed to get 5x5 on the bench, 2.5kg more than last week's
>got 3 then 2 then gave up
what the fuck?

UPDATED LIST OF PLG APPROVED ACRONYMS (Arcane Ciphers Of Never Yielding Muscularity), Part 1. Post, but don't spam, in every thread.

>GDE (Genetic Dead End)
Exercise low-responder. High injury rate, no sports background, weak willed.

>HANK (Hambuilt Asian, Non-Kompetitive)
Obese Asian manlet with a baby carrot penis. Doesn't compete, doesn't even lift, and is insanely jealous of those who do. LARPs as a BONER to cope.

>VOLEM (Voluntary Evermediate)
Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.

>BONER (Bench Only No Effort Retard)
Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.

>CHODE (Communist Homo Of Dick Eating)
Angry, godless little postmodernists who secretly loathe strong, masculine men who won't fuck their boybutt. Some transition into ugly rat faced pedos, others defend said CHODES. Also known as PHAGs (Projecting Homo Ass Goblins)

>TCHAD (Tries Consistently Hard All Day)
The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.

>>WAWTT
Squat PR 128x5x3 (previous pr 127.5kgx5x1)
Bench PR 82.5kgx5x3
>>WAWLT
Negative XP
>>WAWET
indonesian dry ramen with pan-fried skin on bonelesschicken thigh seasoned with paprika, onion, garlic and MSG
>>WAWFT
deeply tired, going to have a shake and go to bed
>1 scoop ON whey, 1 scoop Muscle Pharm whey, 1 scoop Metamucil, one scoop creatine

Part 2:
>UFO (Under Fed Organism)
Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.

>user (Anonymous Nard Obtusely Nattering)
A noodlebuilt little wuss of a human. Hobbies include LARPing as someone who actually lifts and not posting body/lifts. Can be safely disregarded in all matters.

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

>PLAGUE (PowerLarder Absent Generally Useful Equipment)
Communists shut his gym down. Now he lifts weights made out of random shit he put together from the Home Depot in a cow pasture while plotting his vengeance.

>COVID (Coofing Oriental Very Infectious Dicksucker)
Mentally and emotionally deficient Chinaman who unleashed the Shangai Sniffles on the world in order to close gyms and rob The Lifting of their gains, out of sheer jealousy that he could never be the caliber of human they are. Thinks bats = lunch.

>CUCC (Cuckold Uninjured Crying Canadian)
Identify as injured, without medical diagnosis. Trans-herniated. Purposely do self-destructive programs like PH3, Smolov, etc. They wanted an excuse to quit.

And threadly reminder that the Coronavirus - AKA the Shanghai Shivers, AKA the Communist Cold, AKA the WuFlu, AKA the Nanking Pneumonia, AKA the Beijing Bronchitis - is a hoax with a fatality rate about 0.2%.

oh, sorry i got in between your posts, buddy i don't have autorefresh on or i would have waited

depends on the weight you're pushing

Did jannies delete these in the last thread?

hardly anything, 95kg last week, 97,5kg this week

at those weights 5x5 with 2.5kg jumps is pretty unrealistic

time to deload by 10% and go up by 2kg a time

thanks

Workout was terrible
Was supposed to do 18-22 reps with 77.5% on deadlifts. Each rep felt like shit and only got the minimum. At least bench is on track for a big PR

so go down to 88 and go up by 2kg a time.

4 weeks and you'll PR again with 96kg, then 98kg etc

when you stall again do another 10% deload and go up by 1.5kg a time etc

follow me for more recepies

Today i felt like shit

im tired, felt bad, was late to the gym because i was kept late at work and had to super-set my accessories just to get my workout done before close legs hurt, 80kg squat felt heavy

then i prd on bench, on squat, and on chinups

i was so tired i stopped at a green light on the way home... not safe

Stop microloading your squats retard
Just move onto more intermediate programming
Why do you retards try to cling onto LPs so much?

not him, i'm the guy he responded to. we are talking about benching.

Stop microloading in general then
Just move onto intermediate programming

does strength programming when in a caloric surplus look any different to strength programming when eating at maintenance?

because going up by 6kg a week on squats on LP is still better than going up 2.5kg a week in intermediate programming

i PRd quite well today, so i'm happy with how my program is going

two weeks ago 127.5kgx5x1 almost killed me

today i did 128kgx5x3, a significant improvement

>because going up by 6kg a week on squats on LP is still better than going up 2.5kg a week in intermediate programming
>i PRd quite well today, so i'm happy with how my program is going
>two weeks ago 127.5kgx5x1 almost killed me
>today i did 128kgx5x3, a significant improvement
You just don't get it. There's more than the weight on the bar.

>Stop microloading in general then
ok Alan thrall, i mean maybe you could not keep using shitty ass 2nd hand plates off craigslist in your gym?

legit question but are there actually any decent intermediate programs that get thrown around here? i've tried TM and 5/3/1 with zero success and the OP doesn't fill me with confidence in the pastebin ones either.

TM and 5/3/1 are both shit.
articles.reactivetrainingsystems.com/2015/12/01/the-rts-generalized-intermediate-program-by-mike-tuchscherer/
barbellmedicine.com/blog/scivationstrong/
liftvault.com/programs/powerlifting/calgary-barbell-16-week-8-week-program-spreadsheets/
thestrengthathlete.com/freebies
liftvault.com/programs/powerlifting/sheiko-spreadsheets/
exodus-strength.com/forum/viewtopic.php?f=3&t=1456&sid=deea9eaeee38f2bfb99fb18782c607b6
docs.google.com/spreadsheets/d/1P25SR5gYzhEUQW_95_JBCfWmL5SDPPNL1oc8bXffJK8/edit?usp=sharing
One of those will work

>You just don't get it. There's more than the weight on the bar.

>tiny increase in weight
>significant increase in volume
>130kg on wednesday
>steadily going up still
>138kgx5 would make my calculated 1rm higher than my all time 1rm

i mean

it seems to be going ok so far

>mfw

Nope. They realize that they're on topic and highly informative and necessary to the quality of /plg/. Instead of staying hating because you can't qualify for TripFriendHood and are probably half of those ACRONYMs, you could stop wasting the jannies' free time with frivolous reports and just Try Harder.

Attached: Aisha Tongue.png (768x576, 575.99K)

Most people when they reset on SS don't get much stronger afterward. Not only are you taking weight off the bar and starting again further back, but more than likely you are mostly just dissipating fatigue, meaning that you are only getting lightly better at displaying your strength already built

i love you bro

If you keep adding this this bit about the Lung Pao Sicken to the pasta I'll stop complaining about it.

>T
Pin Squats
Def DL
Banded Pullups (am fat and weak)

>E
Rice and Veggies and Chicken

>F
Trying to cut so I can be not fat enough to do pullups. Feels fuckin bad