/plg/ - powerlifting general

I didn't use the sleep tracking part of it that much because I was already tracking it both in the active sense of using a CPAP machine and the passive sense of having a sleep tracker under my mattress.
In terms of rest timing that is more or less how I use it, attempting to match a general feel of exhaustion to a certain hr intensity. My recovery during training is probably the worst in this thread though so it might not be applicable to you. I think heart rate is an interesting metric to track in any case and it can be a decent proxy for perceived exertion.

>some loser in the last thread wasted quints on retard question after new thread was up
Excellent

WAWTT
WAWLTT
WAWET
WAWFT

Most relevant books for proper training:
>Louie Simmons
Westside Barbell Book of Methods, Bench Press Manual, and Book of Squat and Deadlift. One of the best authors for training fundamentals, but program guidelines are quite loose.
>Josh Bryant
Jailhouse Strong, JHS 8x8 Offseason Powerlifting Program, and JHS Successful Mindset Manual. Great author for training fundamentals. However, there is no free peaking program.
>Cory Swede Burns
5th Set, and 5th Set Evolutions. Most up to date training program templates, only the bench peak is outdated.
>Jim Wendler
5/3/1 for Powerlifting, 5/3/1 Forever. 5/3/1 for PL is a great beginner book, and if you like it, Forever can be used to adapt it for longer term progress.
Bryant's and Burns's books are well written, but Wendler seems like a retard and Louie cannot into English. All of the books are in the pastebin in Bobbergstein's drive.

Louie is greater than all: youtu.be/PDnNG5k-u8I
Bands are like steroids: youtu.be/YSAq2wsCoiY

BEGINNER PROGRAMMING
general recommendation:
"Beginner Prep School" From 5/3/1 Forever. Submaximal Full Body Barbell work + lots of GPP. Appropriate for both weight loss and weight gain.

weight gain specialty:
Westside for Skinny Bastards III by defranco. Lots of muscle building exercises, and DE Squats are replaced with jumping for ease of access.

powerlifting specialty:
5th Set but only reset the mesocycle as needed instead. Friendly for both weight gain and weight loss, still has cardio, but it's a powerlifting focus instead of having more GPP.
5/3/1 for Powerlifting is a good choice too, I'd say it's mostly personal preference between these two.

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church bell squats made the stabilizers but deadlifts the next day made everything feel good again. Will simply follow squats with RDL or something for the next month.

Bracing felt kind of bad and loose doing 5pl8 DL, like my core has weakened or something. Will prep with isometrics in the future until that clears up.

Debating if birthday squats are feasible.

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squatting has given me gigantic hips so I can’t find any shorts which fit a small waist and centaur hips at the same time
feelsbadman

I've been getting random hamstring cramps lately. What might cause this?

Gay aids, I'm sorry

electrolyte deficiency and dehydration probably considering it's summer

Are you vaxxed?

Sorry, it was unintentional.

I’ve been out of it for a while, squatting is bad. Cant even bodyweight squat to a full depth. Is it worth returning with just front squats for a while instead of back squats? I’m thinking the anterior loading will help with depth.

More water won't hurt, I guess.