Welcome to /PLG/, Powerlifting General.
For the purpose of becoming a better athlete on the platform.
>late night edition
Post progress, PR's, meet videos, lifts, or anything powerlifting related
You all know what the url for the leaderboard is
In for crossfit
night lads
I am a kek desu senpai
>>34873781
Night lurker.
>>34873766
Night Roider
Gonna dream of my upcoming meet lads. Owe it all to y'all, especially you crazies that were in on the Sydney WPC worlds stream.
>>34873781
Night senpai(not a filter)
just made peanut butter french toast desu lads.
egg x2
multigrain bread x2
maple syrup
whole banana
cinammon
1/5th scoop of vanilla casein
2 tbsp smooth peanut butter
cooked in butter and safflower oil mixture
8oz glass of whole milk
1000kcal
40g protein
45g fat
115g carbs
15g fiber
extremely comfy pre-bed meal desu
>>34873797
>>34873781
Night ladies thingken of you
nth for Westside Conjugate
>>34873876
1RM safety squat bar to a 3 inch high box with double bands and 300lbs of chains go.
Think I might've blown out my shoulder lads...
>>34873917
How?
Lads what do you do when you want to remember something?
>>34873876
Tfw doing equipped
And not doing westside baby
>>34873923
Did a 90 rep sheiko pyramid today and got lazy during a setup or two. Might've not have optimally tucked shoulders
15th for isleys a dock
>>34873964
>90 rep sheiko pyramid
there's a reason it's a meme
>>34873949
is westside the only way to train equipped?
>>34873934
Write it down desu senpai
how did norse go on his skills test?
Skills test in 60 minutes lads. Hyped 2bh.
>>34873949
kortes
do it
ded thred ded sport
>>34874650
ded memes
>>34874675
8000KCAL GETTING LEANER EVERY DAY
EAT MORE
just farted a poopoo lads
>>34874542
how is korte 3x3 for raw lifter? the intensities seemed very low
>>34874842
Theres a volume phase and an intensity phase
I think youre supposed to up the % a bit cause obviously equipped maxes are a lot higher
>>34874891
by about how much? I don't feel confident enough to go tweaking it on my own
>>34874902
Nothing for phase 1 cause its raw
Maybe 5-10% for phase 2
>>34873949
>doing equipped
>equipped
>>34874542
What's that desu?
>>34875154
A programme aimed towards single ply
>>34875094
Gonna be DJ lad
>>34875238
But DJ knows how to squat with good form lad
Anybody have a download link for 5/3/1 and beyond 5/3/1?
>>34875256
powerliftinggeneral.com
it's in the dropbox
>>34875252
;_;
Soon
>>34875252
Wank I have found the secret elixir that can turn you into a champion powerlifter panda but first you need to send all your gains to me.
>>34873934
A long time ago, pre-historic man invented symbols for communicating with future versions of themselves.
>>34875331
You're right I totally missed it. Thanks bro
>>34875486
> pre-historic man
>implying it wasn't reptilians
>implying you're not reptilian
lmao what the fuck do you know about men you space lizard ill let you know the ancient Aryan blacks built the stonehenge to send info to the future
Out of boredom I decided to try my strict curl 1rm and managed 1pl8.
How much have you guys done?
>>34875494
np lad
on a week off so thought id use a rest day for some pump work, worse than intensity work
bent row 100kg 8x8
v grip row 70kg 8x8
curl 30kg 8x8
dips bw 8x8
juicy pump though
>>34875408
Hey isley, why does my back hurt the day after deadlifts? When will you make new videos?
>>34875616
What kind of videos would you like me to make sempai?
Might make one in a couple (or more) of weeks when I have some decent equipped work to show I suppose.
>>34875610
>tfw lactic acid build up
Did 3x12 deficit deadlifts sometime in April. Felt like I was rowing again.
>>34875631
are you gonna compete in equipped?
>>34875631
the bent rows are fine its the v grip stuff, the close grip really hits the lats
>>34875637
Yes
I learned something the last 3 weeks
adding lat work to sheiko may seem like a good idea
but the fatigue increase is absolutely monstrous
>>34873917
Speaking of, what am I at risk of hurting when something like a front raise type motion causes pain after heavy static holds?
>>34873934
Write it on my palm, then transfer to the excel sheet that controls my life.
>>34875667
2x12 or 3x10 shouldn't be that bad, just stick to cables or something
Is it true that sean is a cUck-child of his mother cheating on her husband with a homeless indian? This would explain his unhealthy obsession with cUckolding.
Gf just sent me this
>>34875631
>What kind of videos would you like me to make sempai?
Wageslave vlog
https://www.youtube.com/watch?v=JxLS-cpgbe0
>>34875659
Why the switch ?
>>34875963
he's been planning this for a while now
Pretty great session this morning.
Rehab squat 3X5 @245 felt really nice, knees still feel perfect
Deadlift 6X3 @85%, 1X5 @ 73%
Bench 2X8 @ 68%, 1X8 @70%, TnG AMRAP also @70%, got 12 reps
Pulls felt really solid. Still having a bit of trouble with the bar getting out in front of me a bit but they were feeling quicker than last week. Even the 6th set was quicker than the last 3 sets from last week so I'm feeling pretty good about how my programming is treating me.
/blogpost over
>>34875946
>this person is rich and famous
Oh, what am I doing with my life...
>>34875998
Sit back
>>34876031
That's one of the cues I try to use and it works well for the first rep.
Usually what happens is: 1st rep is great, 2nd rep it gets out in front of me, 3rd rep I realize it and correct by sitting back more again.
>>34876046
If you have access to blocks pile them up in front of the plates so the bar cant have any forward travel
>>34875998
>>34876046
I've never ever understood this 'bar getting out in front of you' thing
Do you have a bar path app? I'm not convinced it's even possible desu
#sheiko #lads, if block pulls/rack pulls just aren't happening (lowest hooks on the rack are mid thigh) should I just pull those weights from the floor, skip the lighter sets for the day, and call it good?
I miss benchbro tripping, I really do. Benchbro pls come back.
>>34876160
If you dont sit back properly you tend to round and you get shifted onto midfoot/toes and the bar moves forward
>>34876177
Block pulls are goat.
Moreso if you do them with a stiff bar and you use a deadlift bar in comp
>>34876203
Breh did you read past "block pulls"?
>>34876205
Yes i did
Make some or buy some, stack some bumpers if you have access
Rack pulls are shit anyway and wreck the bar
>>34876203
>deadlift bar in comp
I don't really think this is ipf-approved talk m8
>>34876177
Why would you ever do a rack pull? Just put a few plates under the bar until it reaches desired height.
>>34876190
Nice try, Joe.
>>34876230
I'm working with old-ass York iron pl8s m8, I'd need about five of them and it would piss off the trainer who is a good dude.
QUICK LADS, JOE BROKE INTO MY HOUSE AND HAS A GUN ON MY HEAD. HE WONT LEAVE UNLESS I GIVE HIM MY RAREST PEPES, QUICKLY SOMEONE.
>>34874405
https://www.instagram.com/p/94QYoEzH8g/?taken-by=norsefat
monday was squat, went real well. today is bench and deadlift, wish me luck senpai
To those with a roughly 70"/178cm wingspan, where's your bench grip?
>>34876343
good luck friend
>>34876359
If your wingspan is that small you should probably have a very wide grip
>>34876383
R-really? What makes you say that?
>>34876177
reduce percentage 5-10%
>>34876252
>Progressing pissing off the trainer
Sounds about right
>>34876416
So like if I had 75 4x3 from the floor first, do my bench then do 85 4x3 block pulls as 75-80 from the floor?
>>34876430
Yeah I'm sure the part where he's progressing is more annoying to the trainer then the part where he has to occupy about 15 plates and is damaging 10 of them.
>>34876482
#sacrificetowin
>>34876482
That is the joke, yes.
>>34876383
Phil help my peaceful panda village is being invaded by a dragon
>>34876482
Reading fail. I thought he was saying that he can't lift the weight.
>>34876252
Make your own blocks. Easy.
>>34876177
Stop doing Sheiko
>>34876545
BLASPHEMY!!!
>>34876383
I said, "REALLY? WHAT MAKES YOU SAY THAT?"
>tfw our bist bincher won't answer my binch question
>tfw he'll start dropping dank memes any minute now
>>34876399
>>34876559
Short armed and long armed benchers have the same max width on the bar.
>>34876522
Did you try reasoning with the dragon?
>>34876545
Sheiko kickback already?
But what will the next memegram be?
>>34876522
i suggest going to the sad panda archives and blackmail the dragon with what you find in there
>>34876707
2bh my skills test was kinda bad. 100% of old pr was smooth on every lift, but I could not get 105% in any of them.
>thinking about memeing every day
bought a suit lads
the guy was like
>hmm these are tailored...I don't think they'd fit a guy like you
>guy in the back of the store yells out "He's calling you fat!"
ow...
>>34873741
Fuck this looks so comfy.
Can we please meet sometime at this cafe?
>>34876707
CONJUGATE
CONJUGATE
CONJUGATE
>>34876747
kek
I get it (I'm pretty chubby), but you have to admit that's funny.
>>34876707
Westside. When people get burnt out on sheiko, they're going to start messing around with equipped.
>>34876755
later on I was trying some pants on and I said mate I think these are a bit short on the leg
and he goes, "nah man its your thighs they're so big just pull the fabric down"
>>34876768
>get burned out
>start maxing every week
Lads I'm telling you, it's Juggernaut
>>34876768
So, Our memes have gone
5/3/1 > Smolov > Hypeburn > Sheiko
I'm loving the rotation between North American and Russian Programs.
>believing in "memeroutines" rather than a gradual increase in use of quality programming as /plg/ collectively learns more
>>34876809
and collectively gets more advanced, requiring more complex programming
>>34876809
plg isn't a hivemind
I go out of my way to do the opposite of everything post in this shit hole
>>34876784
>not maxing out every week
Fine, faceguy is gonna start training under Dietmar and give us some of those norweigan state secrets. Then everyone will do 14 triples at 60% 6 times/week.
>>34876801
>this overcomplicated program
>at those numbers
>>34873741
anyone got experience with test prop here? any tips of what one can expect with it?
Cottage cheese and pineapple lads. Just wrote my last midterm of the semester and had my iron ring sized. Adult life is quickly approaching.
I'm literally going to hit a 4 plate bench before a 5 plate deadlift
For fuck sake
>>34876844
injured?
>>34876844
kek I'm sorry bro.
If it makes you feel any better I'll always be a weakfag.
>>34876837
If you think this is over complicated I can garuntee you're still doing starting strength.
>>34876852
No, I'm just shite at deadlifting and I don't know what the fuck is going on at this point
I've added 5kg in 8 months.
Compared to 120-150kg bench this year.
>>34876177
Stack plates underneath, usually two for a 4" block pull.
>>34876809
You know I'm just banting lad
But honestly I think a lot of the anons just hop on whatever program you and the strong trips are doing, because you guys are p impressive.
>>34876844
REEEEEEEEEEEEEE
>>34876807
>5/3/1
>Smolov
These were never the meme routines. For a long time literally everyone was running Texas memethod.
>>34876866
armlet
>>34876868
She's preeeettttyy
>>34876863
>varying rep ranges
>waves
>for somoene who benches 70kg and squats 130
Also, nice insecurity deleting the post.
>>34876809
JUGGERNAUT
IS
THE
NEW
MEME
every one drop sheiko right now and worship CWS
>go to work for a couple hours
>got about 45 min till my next shift starts
>sit down for a few minutes and fatigue from this morning's session hits me all at once and I feel like I could just take a nap on the floor here in the student office
wew
>>34876840
>muh iron ring
>>34876881
>Texas memethod
I don't really carry basic programs to be memes, you know? There's nothing "crazy" about TM. It's just a solid program. It's like the default setting.
And about a year ago, everyone was literally balls deep into a smolov jr.
>>34876902
It looks interesting, but I dislike the 1/week frequency. Would split volume (and probably add some) across two days desu.
What do you think about his cowboy method?
>>34876902
My buddy ran Juggernaut for provincials and hit 275/165/290 @ 120. You dont need high frequency to get strong.
>>34876909
Forgot muh trip
>>34876918
I remember like two people mentioning they were trying smolov
>>34876840
Congrats lad.
>>34876866>>34876866
I'd focus on bodybuilding light weight high rep type workouts with accessory exercises like SLDL to strengthen the muscles you need to deadlift in the mean time, so that when you figure out your technique you will have some muscle to take advantage of
>>34876898
I was exchanging the image between two computers lol
It's an intermediate program, you ramp up to an all out set, first week is a set of 5, second is a triple and final is a single. You learn necessary skills for competition.
It's the most simple program, it's also sub maximal, you don't enter your true 1RMs (%90h and they are low percentages for working sets.
>>34876925
I know a few Rugby lads who run it because it doesn't fuck up their training for Rugby. Great program for athletes outside of PL.
I hate it when they try to talk to me about powerlifting tho
>Yeah, I bench 315, but I can't touch my chest with the bar cause it hurts m shoulders
>You squat so low, man! Protect your knees!
>>34876925
is he natty?
I ask because of the obvious concern about programming written by and/or for enhanced people being used by unenhanced people.
>>34876977
plenty of IPF lifters part of the Juggernaut crew you tool
>>34876982
Ipf =/= natty
>>34876977
I've only been training with him for a few months so it's not like I could say 100% but it's EXTREMELY unlikely he's on gear.
>>34876982
gbro I can't tell if you're just a bully or memeing....
Anyway, I know there are IPF guys who are part of the juggernaut group but do they actually run juggernaut method?
>>34876999
Ok, intersting to know.
I think the main reasons I am interested in higher frequency is to practice the motor patterns (esp. on bench, and squat too as i have recently been doing low bar) and just because i like lifting tBh.
>>34876918
>It's like the default setting.
Uh...
>>34877010
>However, as I alluded to in the review of The Cube Method, like most American programs, this one features once weekly frequency which simply isn’t optimal. Now, to be absolutely fair, Chad Wesley Smith does offer a high frequency variation in the book where you’re training six days per week. On that template, you hit the upperbody three times per week, squat twice a week, and deadlift once. If you decide to go with that option then this criticism is completely invalid.
>>34876925
But those numbers would only be good at -83kg
>>34877038
Find me a more vanilla program than TM for non-newbies.
>>34876902
You done with the new dropbox?
>>34877051
Nice strength dysmorphia friend.
>Don't worry I have it too
![chain chomp [ns].webm](https://i.imgur.com/0AyOJMZ.jpg "chain chomp [ns].webm")
>>34876807
>5/3/1
>smolov
>no TM
>no c6w
>>34877085
>strength dysmorphia
>>34877057
How about you explain why TM would be the best program for non-newbies? Or why linear periodization would be the default mode for people training for strength?
>>34877094
>c6w
Fuck! Knew I forgot one. Thanks anon. Again, I don't consider TM a meme. Much like I wouldn't consider SS a meme.
>>34877085
>strength dysmorphia
>>34877112
Mate, are you seriously suggesting that TM isn't optimal for New-Intermediate lifters? Or if you think I implied that TM was good for beyond advanced I'm sorry, that's my bad. The picture I'm trying to paint is:
Default Lifter program life
SS -> TM -> Memeprogram of choice
>>34877106
>strength dysmorphia
>>34877039
I have TJM 2.0 downloaded but can't find anything like that, do you have a more specific description of how to add the other days into the program
>good ol' thimply thuboptimal Izzy
Heyy guys I'm a new trip
Before you ask my stats are 25/25/25, which gives me a 75kilo total @ X body weight and the minimum total needed to compete. (Which I do!)
Now that's out of the way, I am going to give my advice to everyone and disregard any stigma towards my opinions or knowledge.
You have absolutely no control, I won't even know if you filter me, you have no power over me and I can not be stopped.
>>34877158
wat
>>34876925
Did he do those lifts on a full moon though?
>>34877138
There are plenty more intermediate programs than Texas method, you choose one based off
>your schedule
>preferences
That's it, if the program you wish to do has slower progression then so be it. TM is the fastest rate of progression, but far from the best program.
>>34877158
P much the perfect description of me, m8.
>>34877112
*tips*
>>34877166
Haha, fuck oh god, so many people are butthurt over PMJT it kills me. Let the fucker at LEAST serve a year before we start bashing him, mk?
>>34877138
>Default Lifter program life
>
>SS -> TM -> Memeprogram of choice
And why would that be optimal, and for what goals? This far, all you've said is "because I said so". Why wouldn't, for example, Dietmars beginner program be better than SS for new lifters? North americans and internet lifters are about the only ones who think linear progression/periodisation is the most optimal.
>>34877185
Trip on captainpoutine
>>34877198
Because he said so, can't you read?
>>34877175
>but far from the best program.
Ehhh, In some cases I would agree, but for Johnny Intermediate, I don't think any program can be beaten on it's straightforwardness, simplicity, and structure, all very important aspects of an intermediate program. For a lifter who is just starting to figure customization out, and for a lifter who can still squeeze a lot of progress out of linear periodization, but needs some slightly more complex microcycles, TM cannot be beat.
>>34877197
>PMJT
I hope this isn't a thing.
>>34876925
>literally weaker than phil at 15kg heavier
wow, so strong
>>34877209
But I actually ran TM
>>34877198
>new lifters without coaching should run some fucking six times a week percentage based program from Norway
*tips harder*
>>34877249
You're going to hit a 275kg squat when?
>>34877198
>North americans and internet lifters are about the only ones who think linear progression/periodisation is the most optimal.
I really think it's ridiculous to add the complexity of block or irregular periodization to a beginners/intermediate program when the athelete should be focusing on finding his groove in the lifts. It's also silly to focus on percentages and returns when the athlete is perfectly capable of linear progression, which the vast majority of beginner/intermediate athletes are.
>>34877249
>weaker than Fil is the standard for weak
Fuck off lad
>>34877266
hey sean
>>34877239
News programs have already referred to him as JT, invoking imagery of our PM bringing Sexyback.
>>34877276
You are Sean
>>34877293
sure, buddy
how's the shoulder doing?
>>34877308
You are Sean.
>>34877249
So everyone below a 460 wilks is weak?
>>34877342
yes
>>34877249
But Phil totals 80 kg less than Wierzbicki who weighs 12 kg less. Phil hardly even lifts.
>>34877350
every 105 totals less then wierzbicki desu
>>34877347
so, you're weak as shit then?
>>34877367
I have an 850 wilks you piece of shit
you on the other hand.....
=(
>>34877362
Not Yury "Tamoxifen" Belkin
![my life [ns].webm](https://i.imgur.com/zhAUdMj.jpg "my life [ns].webm")
>normies at uni gym all super impressed by my ability to squat and deadlift >5pl8
>nobody in plg gives a shit, and at the end of the day I know none of my lifts are even that good
>>34877379
vids?
>all this strength dysmorphia
>>34877395
https://www.youtube.com/watch?v=AH4CTQm5WSE
here's a 50 minute documentary about me
100% RAW!!!!
>>34877393
Oof. I was really expecting a >head bounce
>>34877249
>weaker than the second best 105kg lifter in Sweden this year
>wow guise so shit xDDDD
>>34877271
>>I really think it's ridiculous to add the complexity of block or irregular periodization to a beginners/intermediate program when the athelete should be focusing on finding his groove in the lifts.
Good point, though why would block periodisation make it harder to polish technique in the lifts? Wouldn't frequent maxing be worse than lots of submaximal work? I agree that the complexity of the program could be an issue for newer people who doesn't have enough knowledge to tweak templates to their own situation but there are finished programs out there so you only have to put your maxes in a spreadsheet.
>It's also silly to focus on percentages and returns when the athlete is perfectly capable of linear progression, which the vast majority of beginner/intermediate athletes are.
And why would rushing the progress be the best? Long term it's not gonna matter if you reached 4pl8 squat in 6 months or 10 months. Slower progression lets you focus on other factors than weight on the bar(work capacity, correctional work for bad technique etc.), which could be good long term.
Not to say that TM is bad, but I don't get the "SS-->TM is a must!!!1" attitude on /fit/
>>34877427
phil was third lad
Has Norse had his deadlift and bench skills test yet? I know it was today
>when the first set feels hard and the the other two sets are at a higher weight
>>34877440
http://online.styrkelyft.se/web/ShowRanking.aspx
Second best result for 105kg lifters this year: Filip Lindström with 770kg. He came 3rd at nats though if that's what you're talking about
>>34877181
You can only deadlift 25kgs?
>every new trip will be accused of being me
Just as planned
>>34877504
I am Sean
>>34877511
Time stamp of your first name on drivers license then
I am Sean lads
Lads, I decided to switch from TM to 5/3/1 as I got kind of bored/stalled again. I mixed the routine what BenchPolkov posted and took the set/rep ideas from PTW. The fourth week is optional. Is this alright?
>>34877539
I'm too rich to drive, I hire limousines every time I want to leave my mansion.
>>34877562
>being that underage you don't even have a license
>>34877350
>>34877362
Wierzbicki used to post his training logs on one of the Polish bodybuilding forums.
I don't think it's possible for this fucker to be natty.
The way he trains (or at least used to):
3 times a week, alternating squats and deads every workout, benching on every workout (alternating 'light' and heavy sessions, where light ends at 170kg double and heavy ends at 190-200kg single). He just builds up to heavy as fuck singles/doubles almost in a bro-pyramid style (starting from 12-8 reps), always trying to go as heavy as possible, hitting PRs in training whenever he can. And then he just does fuckload of chest/tricep accessories and leg accessories on squat days.
His back work is minimal, like 2x25 pullups and 4 sets of db rows done once or twice per week.
Each training session takes 3-4 hours to complete.
This sounds retarded desu.
>>34875667
How did you do them?
>>34876809
Stop posting my gf? thx
>>34876359
Not too sure how the bar is compared to a competition bar (whatever bar that is), but little finger on the innermost ring, or perhaps three cm in from the outermost ring. I get perpendicular forearms when the bar touches my chest fwiw.
And I haven't experimented much with other widths; this just seems natural and good.
>>34877553
%s for bench on Sunday seem a bit high to me personally.
If it were me I'd take out the 5/3/1 press entirely and do an easier scheme more akin to treating it as what it is, another assistance exercise.
Is there proper early-intermediate program alternatives to TM?
Lads I'm on 5/meme/1 and failed my last rep on the last set of OHP
however I managed to push press it.
Should I pretend it didn't happen?
>>34877638
The Seeger method
>>34877618
I could bump down the intensity by 5%. Something along the lines of 3x6 for OHP and do it after the volume bench then? I could just switch it for incline.
>>34877612
What's retarded about this? The bench pyramids sound exactly like sheiko's programs and what he's mentioned he had advanced athletes do. Alternating load on squat and deadlift. Long sessions. I fail to see what's retarded about this.
>>34877661
>intentionally getting under 20kg on your total in nearly 2 years
>>34877271
You should inform Dietmar and Boris of your findings
>>34877686
You forgot your reaction image
Here use this one
>>34877686
Dont wana burn out
>>34877678
How did you approach skill test (if you got there)? 1 rep at 100%, then just one more attempt at a higher weight? I'm considering doing something like
warmup - 102% - 104/105% depending on how it feels
>>34877640
If you're failing your 1+ day, you're training too close to your max, m8
>>34877638
Madcow is pretty fun if you've just finished doing SS/whatever
>>34877678
Maxing out every session on lower body and every other session on bench like a novice/early intermediate? No concept of periodization whatsoever? Sessions lasting 4 hours?
I don't really mean retarded as in bad, because it obviously works for him. More like retarded in terms of being able to recover and progress on something like this. At least from my perspective.
>>34877718
A lot of people here did Sheiko wrong including Avon
You should almost definetly do what you just said if you do have more in the tank
There's absolutely no reason not to
In fact, lots of people hit the highest they can on their skills test and just repeat the cycle over again (skipping the last 3 weeks)
>>34877734
I know, I am doing that on purpose.
I lied when I said I'm doing "5/3/1"
>>34877718
Last cycle I ended the cycle on skills test so I just went balls out. This time I'm going to work up to weights that feel like 2nd attempts and cut it there. Not really gonna worry too much about the percentages. I'll probably aim for 101% but thats not in stone.
>>34877753
>In fact, lots of people hit the highest they can on their skills test and just repeat the cycle over again (skipping the last 3 weeks)
Yeah that's my plan
>>34877753
Where is this suggested or discussed?
>>34877753
>A lot of people here did Sheiko wrong including Avon
Please inform Boris of your findings. I bet he will be grateful for your knowledge.
>>34877696
>having every new lifter be under the guidance of a coach with decades of experience is a realistic expectation
*sophistication of satire increases*
>>34877749
If you work up to a heavy single with a lot of volume that isnt a max. That's a heavy single, likely around 90%. I havent seen the workouts so I can't really say much but the ideas of alternating heavy and light squat and dead and working up to heavy singles with lots of volume in bench seems fine. Same with the back work.
>>34877753
Sheiko has said as lifters get more advanced or heavier they will not max out on skills test. Skills test is for getting an estimate of your maxes and hitting a heavy single. Also cutting out the last 3 weeks is what I did because I chose a low volume cycle and had disappated my fatigue completely by skills test.
>>34877810
>Implying you need guidance to plug your maxes into an excel file
>>34877780
You should do the last 3 weeks if this is your first time that way you will know if this peaking actually does anything , and if it t doesn't then you will know not to do it
And if that does become the case it's good to delay your skills test by one day more rest and maybe do the previous workout one day sooner so you're almost fully rested
>>34877810
>all their novice programmes are meant to be coach assisted
>if not coach assisted the athletes response to the volume will somehow be drastically different and SS by mark rippetoe is then the way to go
where did this meme start?
>>34877828
>implying that's how the novice programs are meant to be run
>>34877669
Yeah I think that sounds like a good option, even just reducing it by 2.5% would leave you feeling a lot better imo. Incline never seemed to do much for me but then neither did OHP so idk.
>>34877829
The peaking did shitall for me last time, will consider adding an extra day of rest
>>34877761
all right
>>34877805
>>34877809
It's suggested in the very spreadsheet there's a reason why it says 100-105% 1-3 sets you numb nuts
Boris will be the first person to say not to follow his spreadsheet ad it's not set in stone and he wants you to learn from your mistakes and change the templates to you as you see fit
>>34877838
>Implying that's how any novice program is meant to be run
>>34877835
>all their novice programmes are meant to be coach assisted
>they literally are
>I can greentext whenever I want and you can't stop me
>>34877851
>In Russia, 100-105% means skip the next 3 weeks!
>>34877820
>Sheiko has said as lifters get more advanced or heavier they will not max out on skills tes
Probably but you and most people here aren't at that level
Phil might probably be
Marcel might be but he even changed the last three weeks to his normal peeking
>get to gym ready to squat
>women's only hours
the mental illness that is liberalism is stealing my gains.
>>34877851
>it says 100-105% 1-3 sets you numb nuts
in which does it say this? doesn't in the 80kg+, but seen quite a few differences in what it says here and there so wouldnt be surprised if its bit diff in some other spreadsheet
>>34877863
dietmar published one for the general public in norwegian
in english sheiko has one coach assisted and one non coach assisted on the forums, then another non coach assisted in the app
in russian there are far more diff novice programmes, with and without coach
>>34877880
No it means you don't have to stop at 100% and can push to your PB and if the 3 week peaking doesn't work (as documented by me and tons of other people in this thread) change or remove as see fit
Tell me why the fuck I wouldn't blindly follow the last 3 weeks full well knowing it didn't work the last 3 times? It would be extremely fucking stupid, a lot like you
Lads last week I got 5x8 chin-ups (with 11kg added)
I've done chin-ups twice since then and have only been able to do 5x5-6
why ;(
>>34877820
Let me clarify. He goes balls out on every lower body session and only does light/heavy for bench, and literally attempts to hit lifetime PRs whenever he can. For example, his top competition bench is 187.5, but he builds up to 190 and 200 singles and 180 doubles. That's way over 90%.
>>34877881
What do you think completely maxing out on the skills test does? It's a skills TEST, doing whatever gives you an accurate measure of your max is the goal.
>>34877930
>accurate measure of your max
..i'd argue maxing out is pretty good at providing an accurate measure of your max
>>34877930
I know I'm still a rookie but often times my max is cleaner and faster than my last warm up
>>34877851
Tbh one thing i learned was to not do more than 1/1/1 lift at 100%
>>34877947
And I'd argue hitting 95-98% of that max (Not your inputted sheiko max) gives the exact same accuracy with less risk of injury, fatigue, and will leave you more confident.
>>34877962
Sorry what? Your max would have the minimum bar speed to complete the rep, so if it was slower than your last warm up I dont think it's your max. Are you sure you dont mean it FEELS faster than last warm up? Because I've found that as well.
>>34877907
>changing goalposts
I agree, go to 105%(or 110% if that would be possible) on the skill test. Now can you please give me a link to Boris saying that all lifters should skip the peaking period?
Daily reminder to do a heavy set before your working set.
Like this;
65 x 5
100 x 5
127.5 x 3
120 x 5
120 x 5
120.x 5
>>34877980
For choosing an opener I agree but not for starting a new cycle based on the skill test, unless you want to use an untested max you "think" you could have hit which is potentially not great
>>34877930
If one is able to set a new PR on the skills test and after the 3 week peaking is able to only match that new PR, then that renders the last 3 weeks useless
I recommend maxing out on the skills test and running the last 3 weeks the first time around and seeing if it does anything and if it doesn't cut it out
There's no reason not to max out on the skills test the worst that will happen is you fail one rep
>>34877840
Alright. I kinda enjoy doing OHP so I might just keep it at 3x7 or do some dumbbell pressing. Thanks.
