Welcome to /plg/ powerlifting general
primarily for the purpose of powerlifting and powerlifting accessories
>Special Holiday Edition
>>35205507
First for bajiners
Repost because ded
>>35205416
Thoughts on knee travel? Do you think it's a meme?
Does it look like I have an excessive amount here?
SECOND FOR SANTA PLS I'VE BEEN GOOD
PLS PUT sum Romaleos into my stocking this december amen konichiwa mitsubushi
>>35205543
Looks natural to me, not excessive.
>>35205543
>excessive
nope
>optimal
no idea
>>35205549
>PLS PUT sum Romaleos into my stocking this december
Roms are GOAT. There's a girl in my gym who has grown out of hers, what size are yours?
>>35205543
aw fuk
>>35205543
HOLY FUCK THAT IS THE WORST SQUAT I'VE EVER SEEN IN MY LIFE
LMAO BAGBOY AHAHHA KEK
>>35205549
>>35205505
>to her
>if you're nervous chances are you wouldn't last very long
>do what you want to do, be hu who u wanna b
I'm not nervous I simply cum fast you dumbass
>>35205572
Are you*.
>>35205549
>Roms
>Not Adipowers
Sarah, pls
in for george leeman getting keked.
https://www.youtube.com/watch?v=AcATiLnej5M
Reposting cause important
http://espn.go.com/espn/feature/story/_/page/espnwrousey/in-exclusive-interview-ronda-rousey-says-not-losing-holly-holm
>memeshoes to make up for your shitty genes
>>35205572
r-r-right?
>tfw I've been borrowing gym bro's for quite some time but now he's been attending weightlifting classes somewhere else and has taken his romaleos with him
I'm big foot, feet are U.S men size 8.0~8.5
what's her size?
>>35205589
p00p00 pls
adipowers are for narrow feet, romaleos are for wider feet
>>35205589
>not pp2s
Reppin the clarence swag
>>35205584
okay take a chill pill nigger
I don't exactly know how secks works I hope some other senpai bro in this thread will answer your burning questions gd luk
>>35205627
>not drehkrafts
Brb, living in the future
>>35205631
Would you rather want a big penis rammed into you for 1 minute or a small penis rammed into you for one hour? Simple question really
You should be able to answer this better than anyone here
>>35205606
lol I read the headline in the page and chortled
Watched and rewatched the match in it's entirety for about 8 times, Ronda doesn't want to admit she's been hollied holmed
Quick sucession of jabs, and the highlight (for me) was where holly evaded that drop judo smash, beautifully executed
Even the comparison of their physique at the weigh ins, it was obvious holly was looking a lot more sharper than ronda, who bared greater resemblance to a marshmellow than she did a fighter
>>35205627
Honestly, at this point, if someone taped a door stop to the bottom of some sneakers and put them in my stocking, I would be the happiest lad on planet earth.
>>35205669
You should read the article. Rowdy essentially admits everything you just said: that she fought like total shit.
>>35205670
>if someone taped a door stop to the bottom of some sneakers
i can guarantee that is not safe for squatting
saw a thread last year where this nigga duct taped wooden blocks to the soles of his shoes
he claimed it worked but it just seems like an accident waiting to happen
>>35205606
20 page essay to say
>im sad
>i eat pizza when im sad
>will do better next time
>my boyfriend may/may not be abusive
how the fuck is that important
Anyone notice significant size and or muscle definition gains after running a sheiko cycle?
>>35205701
Haha, fuck I remember that. Almost as good as BW squat sandals.
>>35205708
It's about handling loss as an athlete, friend.
>>35205556
I was asking because this was the day the squats felt the most like ass in a long time and I'm trying to figure out why
>>35205568
>anything I do
>optimal
If there's one thing I can count on its that I'm not optimal with anything
>>35205572
Hey faggot I asked you specifically about knee travel and shit in this post >>35205543
>>35205724
how she handles loss as an athlete:
>isolate self
>binge - purge cycle
>in denial about changing trainer even though he was a large contributor to the loss
important how exactly? did you even read it?
>>35205736
>Hey faggot I asked you specifically about knee travel and shit in this post
He only comes here to talk to sparrow cause it's the only interaction with a female he gets
I think he also thinks she likes him lmao
>>35205606
Fuck offfff. I don't want to hear about Ronda rousey anymore. I didn't care about her when she was winning, and I still don't care about her after losing.
Pretty sick of people trying to push her on me desu.
>>35205686
>that part about ronda and her bf's broken haruto
>;___;
quickly skimmed through the article
seems like this loss has humbled her, which I think couldn't have come at a better time in her fighting career
looking forward to what she brings to the cage when she fully recovers
>>35205736
oi don't call my friend a faggot
>>35205788
You're a faggot too, faggot.
>>35205710
>size and or muscle definition gains after running a sheiko cycle
Yeah. Got bigger and my technique got better, but my total only grew 5kg.
>>35205768
Friend, if that's what you take away from the article, that's fine - maybe for you dealing with a loss you double down and look to change up what you see as flaws. Maybe Ronda doesn't see her coaching as a flaw.
We all mourn an athletic loss in different ways, and I think anything that makes us self reflective is useful. Comparing how you would have handled that loss, vs how Rousey has handled it has started a process of self reflection that I hope serves you.
That's why the article is important.
>>35205788
Ayyyy
Shut up faggot
>>35205782
tsun tsun
>>35205768
>in denial about changing trainer even though he was a large contributor to the loss
it's probably the inordinate amount of time she's spent on other projects other than fine-tuning her skill as a martial artist Tbh
>movies
>talkshows
>advertisements
while she spent her focus and energy on these outlets, holly holm focused her attention on training
the result of this couldn't be more evident in their match
I wouldn't say that it's 'important', but there are definitely lessons one can glean from this outcome
>>35205665
>You should be able to answer this better than anyone here
I'm actually the last vagoo you'd inquire in parts to a question like this
you have better luck asking a female friend or /soc/, as my experience is greatly limited
I've shared this in the treehouse already but I figured I'd put it here in case anyone who isn't there gives half a shit (doubtful)
https://youtu.be/WvSxB_uCRi4
>>35205710
Yes. Built-er than I was before starting. Form is much, much better, however my total doesn't reflect that :(
>>35205788
>looking forward to what she brings to the cage when she fully recovers
I agree. I hope it hasn't humbled her so much as made her realise she needs to work harder if she wants to be as great as she can be. I hate humility in athletes, or anyone great for that matter. I want more Muhammed Alis in the sporting world.
>>35205798
fite me irl and not online and we'lll see what happens kek
>>35205812
you squat 2x bw yet son :^)
>>35205798
I bet sparrow could beat you up Sean.
>>35205809
I know SHE doesnt think her trainer is the problem, shes blinded by her relationship with him. Every real fighter, even her mother, says he's a fucking joke. The article actually goes into to it (maybe you should give it a read)
I don't think reading about Rhonda being a stubborn little butt baby is gonna help anyone. It's a decent read for anyone interested, Im not about to pretend its important.
>>35205885
>I want more Muhammed Alis in the sporting world.
yyeah nahhh
strong personalities are great marketing tools but are sometimes too flamboyant Tbh
holly holm's sincerity to the sport and her calm action, before the fight and after (she knelt before Ronda while Ronda was passed out to make sure her opponent was okay) speaks multitude about her character
need more lu xiaojuns and klokovs who just execute their art without much exaggeration
loud-mouthed niggas are a dime a dozen
>>35205843
They suck, lad
>>35205910
Friend, I don't disagree with you. I think she needs to reexamine her training. But recognizing her bullheadedness as both her strength and a shortsightedness can help us, as athletes turn a critical eye on ourselves, and how we cope with loss.
You seem to be really hung up on the literal here, and are having trouble empathizing.
Now before you go all "I shouldn't have to feel bad for Ronda, blah blah" look up the difference between empathy and Sympathy.
>>35205949
niqqa jus pissed you herald the article as 'important'
>>35205873
needs more WHEW
>>35205935
>without much exaggeration
Humility is fear, because if the humble lose they've hedged their bets. I want athletes who are willing to put it all on the line and wear their heart on their sleeve. I want men and women who don't fear any reprisal because they honestly believe that they are the absolute greatest that ever was.
>>35205873
giving 10/10 of a shit
clean form on those deads
>>35205936
You suck. Fig newtons are lovely
>>35205978
lel I never realized how prominent it was. I really focus on my breathing a lot.
>>35206001
Thanks friend.
>>35205983
>I want athletes who are willing to put it all on the line and wear their heart on their sleeve.
it is possible to be this and humble at the same time nigg
It's one thing to believe that one is the absolute pisseningest and stronkest there ever was, and another to fall folly into the fault of not pushing oneself harder
There's a ching-chong idiom that goes along the lines of ' there's a higher mountain than the next'
一山有一山高
perhaps paying respect to whatever lies in the unknown?
Should I do incline smith machine bench press as an accessorie?
There are 3 big benchers in my gym and one of them out benches bodoriol
They ALL do incline bench in the smith machine, despite there being an incline bench stand.
Is it the secret to a big bench? I must know.
>>35206047
O col ur online
Want to play chess later? I'm doing chins at the moment tho srry
>>35206047
What the fuck do you know about ching chong asshole?
>>35206072
suky suky five dora
>>35206069
nah m8 I can't I'm going to roll into sn00zy land soonish
I hope everything has been going swell for you lad
focus on your chin ups now
>>35206054
It probably works your pecs and tris pretty well but it's still an absolute brolift compared to anything free weight. Upper body leg press really.
>>35206027
yo sabretooth
next time please include all 9/9 lifts mayne
would be nice
adding some casual banter in between doesn't hurt too
>>35205983
holy fuck you sound pathetic
stop it before you make me want to leave plg
>>35206132
Squat attempts would have been useless because I wasn't doing a true max on squat anyway.
Really only would have done 3rd attempts but recorded 2nds in case I missed 3rds. I knew for sure 1st attempts would be easy so I didn't see much point.
Will consider cheeky banter in the future, but I don't consider myself advanced enough to warrant more than a casual progress update.
>>35206167
>>35206167
shh we're all allowed to be autistic here
pls read your 2nd ammendment
#freedomfries
>>35206108
>Upper body leg press
wtf is this please enlighten me
>>35206192
I'm saying it's the equivalent.
>>35206195
I agree with this with the exception of boardshorts.
He is a good addition to the board imo.
>>35206168
i see
> but I don't consider myself advanced enough to warrant more than a casual progress update
post cooking/ mackey drive through ordering/ road kill videos if you want to and are not scared of your vlogs being discovered by your normie-friend community
>I knew for sure 1st attempts would be easy so I didn't see much point.
it would make the video more cohesive I feel, with it starting with a 3rd attempt squat, thereafter to a 2nd and 3rd attempt bench, and a 2nd and 3rd attempt deadlift, it'd be more streamlined in effect I suppose
plus it'd be nice to watch on form, what weight you decided to open on etc
>>35206195
>>35206232
I vote to keep the captain.
>>35206232
TRIP
ON
BAG
BOY
>>35206223
a-ha
What would be more beneficial for pec mass and bench assistance?
>incline press (barbell)
>smith machine incline press (even Kirill does this)
>dumbbell flat bench
>dumbbell incline
I can do 2 maximine.
>>35206232
>>35206251
Remember that when someone is obviously underage and dodging bans, you should report them
>>35206251
Captain does literally nothing except be an ignorant half retarded shit head.
>35206278
better than being an ignorant full retarded shit head (sean)
>>35206195
now now
don't get so riley miley cyrus
>>35206268
TAKE
ON
ME
TAKE
ME
ON
ILL
BE
G
O
N
E
IN A DAY OR TWOOOOOOOOOOOOOOOOOOOOOOOOO
>>35206273
Depends on you. BB incline and DB flat would be my choices
>>35206247
I really wouldn't want my normie friends to see any of that desu. Already had an embarrassing experience with a friend finding out about online activity on a different site.
Good points though. Will make sure to do that in the future.
Other attempts were:
Squat- 330, 350
Bench- 290
DL- 405
All things I knew I could triple for sure. I honestly could have probably tripled or at least doubled 375 on squat as well but I was playing it safe.
>>35206273
DB incline imo but I don't like any of those myself.
>>35206195
>all the shit trips have scared away all the good trips
>>35206290
But it's not even really Sean, as much of a turd as he is, this guy is clearly much more of a "splatter shit around the room" retard type troll.
>>35206273
incline barbell and have you seen a dumbbell decline press? I haven't tried those before but they seem pretty effective
pec mass is really working on that volume and bench assistance are your lats, so you should be doing pull ups/weighted pull ups and rows
>>35206273
D I P S
I P S D
P S D I
S D I P
>>35206327
>>35206311
>>35206302
Thanking you
>>35206318
>>35206313
It is literally Sean. only he uses those nicknames
>>35206167
>make me want to leave plg
You probably should.
>>35206195
>>35206278
>>35206296
>>35206313
What's good, Miley?
>>35206301
i really, really like that song
doo doo loo doo doo too loo loo doot doot doot
>>35206311
ahahaha
>tfw a friend has watched my videos and ask about the sentences i am screaming
>what is pee el gee?
>oh it's an anime group online
first attempts are definitely the weight that you could triple, and thanks for the numbers
srs mirin over here brah
Is Vladimir here? I have a Sheiko question, pretty basic
When pausing deadlift do you do a count or just stop the bar?
>>35206347
Fuck I want to >dips so bad right now but I just can't
I can't do it anymore anon
>>35206381
Did dips fuck your shit up?
>>35206381
To be honest, to maximise effectiveness it's always best to do a count in your head, although that might be hard for a functionally retarded person like you, so here's an idea. Crawl under the bar and try to do the worm dance move, after you earn the respect of the bar, you will be able to pause at any given point in your deadlift.
Hope you enjoyed this advice.
>>35206361
the only good thing that I really look forward to in 2016 is trump's election as the president of yoosa
#builddatwallniqqa
>>35206411
sparrow why are you so obnoxious?
>>35206398
N-no
I just want to take a stand on things
Also they just seem so awful. I can only do bw+115 for my 5x5 and it makes me feel fat
>>35206404
Great advice. If I can't count, which I can't, how many grocery bagging time units should I use?
Also saythattomyfaceandnotonlineandseewhathappens.jpg
>>35206416
but i'm not
Sparrow why do you have the sexiest body ive ever seen?
>>35206421
>take a stand on things
Well, I'll tell you not what you're going to take a stand under, and that's a 5 plate squat
>>35206432
lol normally I don't laugh at these sean posts but shit he got you there
>>35206416
:c
g-g-g-gomenasai bitchtits
>>35206427
you've been living in a dark, dark world
>>35206432
fkn savage
>>35206355
Incorrect
>>35205606
Wow, i lost every ounce of respect I had for this woman. You don't weep and moan and cry when you lose, you learn from it and get back on the horse. It's OK to feel disappointed or weak, but you best use that to better yourself, not to throw a pity party.
A great fighter isnt't unbeatable, a great fighter is one who keeps going after defeated. Christ.
>>35206451
Hey birdy the mighty, what's good?
>>35206432
This was whew
Gonna do the upper body shot from TSA nine week and everything else from sheik desu
Will report as to progress
>>35206432
>bagboys face reading that
>>35206411
I think Canada is going to open its borders to all Americans wishing to expatriate in the Don gets the presidency.
About to go train bench lads. Eating a big bowl a noodles for them thur carbs
>>35206451
Sparrow do you behave IRL as you do online? Are you one of them obnoxious gym grills?
Lads my left is bigger than my right arm despite daily sets of masturbating till failure with my right arm.
I don't know how I did this, how do I fix it?
Preacher curls?
Seated curls?
I was doing cheaty standing leg drive curls before
>>35206432
Wew lad with extra wew
>>35206451
bullshit, i have a thing for chubby asians and you're a chubby asian with some muscle, god tier.
>>35206497
You fix it by discontinuing worry about something so trivial that probably only you have ever noticed
>>35206487
>permavirgin complaining for a girl acting like a girl
Do you call your sister a whore for wearing make-up too?
>>35206469
Sen3.14! domo
Just moved house, previous house I had lived there since I was 13 so am a little reluctant to move
New place has a gorgeous forest beside though, go on morning runs on the daily (when I'm not lethargic) now
a little quiet as it's far from the bustle and hustle of the streets but it's really perfect
>>35206482
ahahaha
no offense but your president is a kek
go go go
smash those bench sets
>>35206487
dude she is, have you seen her videos?
She's the most fucking obnoxious cunt ever, and you can literally see the people in her videos visibly cringing and annoyed at her existence, but too polite to do anything because she's a girl.
Sparrow thinks she's hot shit, have you seen her Instagram? It's full of obnoxious posts as if everyone should value her as a unique and special snowflake.
>>35206525
>no offense but your president is a kek
we don't have a president
>>35206528
yeah, so also unironically supports Trump for President.
>>35206487
it really depends who I am with
If I'm very comfortable with being around you, you'll probably witness my sombre and quiet side.
I don't like lambasting the fact that I go to the gym to my normie friends too much, as I had only started to reconnect with them after 2 years of cocoon mode and relish in my privacy (of surfing the chans and being alone)
I think the gym is a good place for those wanting to self-improve and upgrade their quality of life
What is your opinion on the diet advice "8000 calories leaner every day"
>>35206525
How lovely
Their prime minister is a kek.
>being a socialist
>ever
Terrible move by canakeks looking to reverse the austerity experiment. It'll be interesting though to see if the conventional wisdom holds and Canada growth holds or decreases over the next three years
>>35206561
What terrible fucking advice
>>35206575
:^)
Ebin memeing
>>35206576
>>35206579
https://www.youtube.com/watch?v=qQBO4tbvk_U
>>35206575
top bant
>>35206579
missed u gbro
love u lad
I'm in the market for help making a bastardised SS program.
Will pay with music
>>35206745
I put one of my clients on a bastardized SS and he's made awesome progress on it. What do you need it to do differently from vanilla?
>>35206745
What kind of music?
Fresh oc
>bully fuel
Https://www.instagram.com/p/_IEfl3J8nL/
>>35206783
https://m.youtube.com/watch?v=iFOLG41bAR8
Here have it
>>35206780
I've slightly changed my mind and will attempt it on my own.
However I'm not completely new to lifting, just weak.
I would like additional volume for bench press and don't know which assistance exercise would be the best. I'm leaning towards incline. Thoughts?
Also I am alternating deadlifts and rows, on which days should I do chin-ups?
>>35206805
I think increasing bench volume by means of making the frequency consistently 2X/week works well.
If you're still on an LP it's doubtful you really need a variation but I'd say CGBP personally. Incline never did much for me but that might just be me. If you really want to do incline you could light incline on wednesday and take out OHP entirely. Emphasis on light there.
Do chins like every other workout imo, they're great and don't really impact recovery needs all that much if you're just doing bodyweight.
>>35206805
maybe you should actually run through SS and try out some things instead of just guessing up a template.
being 'not new to lifting' isn't enough to warrant making your own programme
>>35206805
>I would like additional volume for bench press
You could just run it
AxBxAxx
AxBxAxx
Where A is bench day.
>Also I am alternating deadlifts and rows, on which days should I do chin-ups?
I enjoy doing chins after deadlifts for spinal de-compression but that's just personal preference
>>35206899
I did classic SS before and stalled bench so I would like to go to the gym and do what I want to do for once.
>>35206894
Thank you very much.
>>35206937
Chin-ups after dead sound like a good idea. Thank you.
>>35206805
>>35206939
If I were in your shoes I'd do the pressing movements before squats/deads, GSLP style. I'd also bump the work sets up on upper body work and/or add a flat bench variant (close grip, Spoto, something like that).
>>35206973
I appreciate the help and think I will go ahead with doing upper idly movements first, I'm trying currently to get things to catch up and believe they should get the focus.
Thanks again.
>>35205543
>>35205736
I think it's okay for flats. Attached Candito Sempai in Romaleos to compare.
>>35206801
>Https://www.instagram.com/p/_IEfl3J8nL/
that looks painful
My gym is closed on Boxing Day, which is when I should be benching.
What
Do I do
>>35207135
>boxing day
canakek detected
>>35207157
boxing day is a canadian thing?
>>35207157
UK has boxing day as well, m8
>>35207175
It's a strayan thing too
Lads can someone point me in the direction of some reading on good intermediate programs? I've always just kind of done basic shit, want to get some knowledge gains if it'll help My gains have been lacklustre recently, specifically on bench. Thinking of trying Shekio, but idk if I'm at that level yet. Done some Madcow, great squat/dead gains but thats it. TM was the opposite.
>405/265/475 @210
>>35207218
Sheiko 3 day wouldn't be too silly for someone at your level desu.
>>35207157
>Knowing this little about the world
Confirmed for typical uneducated americunt
I'm just now realizing that my first sheiko run through was done with ever so slightly submax numbers for my lifts
doing it now with actual @10 lifts and it's pretty scary now.
>>35207246
Just never really done a lot of volume work, but I am leaning towards it for a change of pace. Seems like the workouts are gonna take forever though haha. Any alternatives you'd recommend looking up?
What's a good stretching program? I do limber 11 for warm-ups
>>35207328
Would you recommend submax numbers for a first run then? I put in my true maxes into the spreadsheet, and at least on paper it doesn't look too terrible. But that's just on paper...
So about a month a go I finally started lifting at a power lifting gym and got some coaching. My lifts are flying up now. I'm so close to finally having a 1000lb total, sitting at around 155lb bodyweight. I realize this is just the beginning in the power lifting world but for me its a big step, I finally stopped hovering at the same weights and actually feel like I'm getting much stronger for the first time in a year now?
Just curious how long did it take most of you guys to get to a 1000lb total? I'm happy where I'm at but man if I started at this gym a year ago I wonder where I would be now.
>>35207358
Probably depends on your training history. I had about two months of bro split and two months of greg nuckols beginner program under my belt before sheiko. The volume was rough at first but I became acclimated around week 4 or 5.
omw to fuck my 85th btw
>>35207388
and I don't want to recommend anything in particular considering I've only got 7~ months of lifting experience and am still pretty weak.
so consider my words heresay at best.
>>35207388
>>35207397
lol I see. Tbh the numbers look manageable with my true maxes so I'll just attempt those. If the first week completely destroys me I can always reduce the weight.
>>35207424
You stink like shit
>>35207443
tyty
>>35207334
Actually the beginner sheiko templates are meant to be very manageable in terms of volume and hours spent in the gym. It is the CMS and MS cycles that will really brutalize you.
But if that is something you're not too keen on then you could always go with something like Candito's, CLutz (although this is heavily influenced by Sheiko), etc. A lot of people have had great success with the above.
>>35207616
Hi friend, youre back. How was your trip?
>>35206593
darkness imp- oh . . . wait a sec
https://www.youtube.com/watch?v=NNDwDtYKmRg
wew
>>35207365
What caused the progress? Do you think the coaching helps that much or is it more the environment? Asking because im thinking about leaving my homegym for a pl one.
>knee high socks and meme shoes for squatting >why
>>35207690
so based
Do any of >(you) use knee sleeves? What advantages do they give?
>>35207711
well knee highs are required when you compete
>95 pound squat press
>why
>>35207723
for deads, not bench or squat. why do crossfitters wear knee highs for everything?
woo lads, collecting (you)'s in the cbt, who here not getting fat this winter
>>35207719
They're comfy. My knees feel better when I use them than when I don't, but it's not a big deal for me either way.
>when your knee highs + knee sleeves + shorts give you that sweet sweet zr
>>35207670
I gotcha senpai
>>35207051
Wew he's way less upright than i expected
>>35207755
Link it bby
>>35207766
so, what do the goofy shoes actually do? I've always worn chucks.
>>35207758
What knee sleeves do you have?
>>35207794
weightlifting shoes?
they have a metatarsal strap and stronger (than canvas) materials giving you a stiffer and more solid, supportive shoe. they also have a raised heel that makes it easier to hit depth and brings a little more quad into play
>>35207788
>Link it bby
here
>>35207099
>>35207817
Thick, solid, tight. Mirin m79
>>35207707
Combination of a few things.
Environment for sure. My old gym was a local cross fit that had "open" gym for 2 hours each day. It was pretty much just me there doing texas method. But it was always from 8-10 every day. So if I slept in or anything I'd get there groggy and feel like shit. Here I can book a time slot(its just so the guy knows who's coming in when and to manage traffic). Also the cross fit had uneven floors, no platforms, shitty racks, and they didn't like you dropping weights due to complaints with neighbors. Always felt like I wasn't welcome there. Here its all super nice strong people with great advice, willing to spot, help, whatever its great.
Coaching helped for sure, it was small adjustments to form but they made a big difference. He said my form was mostly perfect for most things, just had a few things that really helped make things click, just get that little bit more efficiency, plus you feel more confident when a guy with power lifting medals tell you your form is fine. But the big thing is he does all his own programming for the people that go there. Texas method just wasn't doing it for me. What he has me doing seems to be helping a shit load. More accessory work, each week is different sets and reps. We do shit like deadlifts standing on a plate with bands attached to train for better lockouts. I don't really know how any of it helps but all I can say is after 4 weeks at this place I had a 35lb pr on squat and a 20lb pr on deadlift. I mean I know a lot of that is strength I already had and just needed tips to use it right. But I still count it, I wouldn't have done it had I not made the switch.
>>35207812
OG too blue for you Rehbands.
>>35207813
yeah. hmm. you can take a more narrow stance as well?
>>35207831
thanks bby ;)
>>35207833
Also feeling safe enough to go for maxes. At my old gym it was always just me, and the owner sat in another room on his laptop and always seemed angry so I never asked for spots and junk. He also wasn't any stronger than me so its not like he could help me if I failed a big squat. Here its like, if I have a guy twice as strong as me spotting me, I have nothing to fear. Even if I fail horribly he's got me to make sure I don't get pinned or hurt.
how do i even brace correctly? i can breathe into my stomach and push into my belt just fine but i cant really get super tight positioning under the bar.
>cant bench for shit setup loose as a sloots poosay
>meticulously imitate every single minute detail of bodorios bench setup from his bench channel
>holy sht my setup so tight call me skinnypants
>hit bench rep pr
>>35206381
Pause the same amount of time you would on bench and squat.
>>35206801
Please fix your back.
>>35207867
Thx sounds pretty awesome. Maybe ill check the pl gym out AS well
>>35207905
Ist body oreos set up pretty standard?
>>35207904
Make your abs and lats work togethet
>tfw bought the book but have been too slammed with finals week and end of semester projects to read it
bad feels lads
>>35208068
not too be a jew or anything but is anyone planning on putting that book in the dropbox?
>>35207910
Shekio progression generally goes 29>37>32 right? The spreadsheet I have just lists them numerically from 29>30>31>32>37>39>40.
>>35208090
maybe eventually. Not now though.
>>35208105
29 and 37 are introductory periods with (relatively) lower volume. 30, 31 and 40 are volume blocks. 32 is a competition block. I forget what the fuck 39 is.
his new 3 day programs (sheiko.ru) use 37 > 30 or 31 > 32
>>35208068
A Thoughtful Pursuit of Flatbrims
>>35206381
>>35207910
Agreed; I pause approximately the same as my bench or squat.
>>35208056
my upper back tightness seems fine desu, i just feel zero internal pressure in my abs/core, especially in the bottom of a squat, no matter how hard i press against the belt and squeeze my abs.
>>35208163
Try squatting with a little bit of thoracic arching, not quite 'lead with your chest' but maybe look up a little but.
>>35208209
will try, thanks
>>35208148
fucking lel
>>35208143
looks like 39 is also an intro period
protip : any sheiko program that starts with squat 70%x5x5 is a novice/intermediate approved intro program
>>35208143
>sheiko.ru
Sends me to a website about violets lel. So I'm coming off Madcow/TM style training. I should then run one of the intro programs then do 37>30 since I won't have a meet until the summer, or could I just hop right into 37?
>>35207651
Incredible!
10/10, would've kept it going indefinitely if I could have.
>>35206576
yo george where are we on that inzer corner wojak
>>35208318
sheiko-program.ru
k boiz I'm lookin at belts for christmas. Width suggestions for a first timer?
>>35208395
Answers all questions, thanks m8. Gonna run the 3 day for over 80kg lifters and see how it goes.
>>35208405
10cm x 13mm, single prong or lever.
Can someone pls post Bodorio's 182.5kg Bench webm
>>35208557
>peak time
>not volume time
>>35208557
I wish my name was Peak
Grafting the upper body work of TSA's intermediate program to sheiko seemed to work today. My bench sets actually felt like work sets rather than speed work.
>>35208557
my gym has a whiteboard where you have record your expected finish time on any rack or bench
20 mins max, 30 if you are 2-4 working in
luckily you can extend if no ones waiting but when it's busy I have to cheekily write 25 mins and rush my warm ups.
and if you dont use collars, the attendents will come and politely insist even if its a 40kg warm up bench
such life in Tokyo です
>>35208942
Are you doing a 4-day Sheiko program?
>>35209078
nah, just gonna condense the OHP to the second day
Missed my third rep on my bench 3+ today. Pretty obviously on account of rushing my setup and misgrooving my first two reps (touched down waaaaay higher than usual, the shoulders got a workout they weren't used to today), so not overly choked because it was easy to assess the weakness.
What I'm really amped about is that I was able to do some light barbell rows with no pain or tightness!
>>35208471
ty friendo
>>35209058
>Tokyo
Fuck. When my dad sent me pictures of Tokyo when he was working construction there, I knew I would never be able to handle that city.
About to try making some Chanko Nabe, funnily enough. One of these days I really want to get to Japan and by a typical baka Gaijin.
>>35209218
>Chanko Nabe
god tier food desu
was your glute injury preventing you from doing barbell rows, or something else?
>>35209236
Yeah. Lots of referred pain in the bent over position, so last week when I tried it was just a non possibility. It's good to be able to do it again, means I'm healing. Probably not going to train heavy deads next week. May just try 415 for three or something light like that.
I'd love to watch Sumo some day.
>>35209261
you could try some chest supported rows. I like them a lot more than bent over ones.
I top would love to watch sumo, my mom's half japanese and was born over there, I'd love to take her over to visit one of these days.
>>35209287
I actually used a supported row machine last week, but now that the pain is gone, I can do good ol Pendlay style again.
>>35209298
pendlays just give me hamstring cramps.
So I just now figured out that I've been doing Pendlay Rows, and not regular barbell rows. I wasn't aware there was much of a difference, but googe tells me that Pendlay is better.
So... Hurray for me?
>>35209425
Wait until you learn about overhead rows.
>>35209489
I'm like 95% sure that's just called a pull-up
Which reminds me that I suck at pull-ups ;-;
http://www.jimwendler.com/2015/06/building-the-monolith-531-for-size/
Not memeing, but this new Wendler template looks like fun.
Probably best for late intermediates who like a lot of volume.
> BUILD THE MONOLITH
Inb4 iron life 531 is meeme.
Thoughts?
>>35209524
>new
>June 23
Hm. Anyway...
>5x5@90%
Are you high? That is not reasonable.
It's a little better if you're doing it with that 90% training max that Wendler is so fond of, but still.. 5x5@81% is pretty rough.
>>35209478
But why though?
>>35209582
It's not a real 90 though.
Question here about assistance work on sheiko, specifically 'chest muscles'
I've been doing dumbbell incline for this and the weight is getting really quite light
should I focus on progressing the weight on my assistance work on sheiko? If so what RPE should i be aiming for?
>>35205870
Come to Canada and you can lose your "natty card" :^)
Tfw 170 low bar and 120kg front squat max, normal or large difference?
>>35205507
Can I get a deadlift form check?
https://www.youtube.com/watch?v=UiReTYAzNF8&feature=youtu.be
------------------------------------------------------------------------------------------------------------------------------------------------
Can I get a squat form check?
https://www.youtube.com/watch?v=HfPXJZVp89s&feature=youtu.be
streaming the tardinals-viqueens game in the insta if anyone wants to watch and talk about it.
>>35209683
that's got to be way smaller than mine. I bet I have like an 80kg difference. Never maxed FS though
>>35209634
8-9 according to the forums, but I just do 5x10 to ~10RPE because it's pump work
>>35209677
She's already in love with another Canadian
>>35209725
Actual Canadian or "Canadian" (Lotus)
>>35209701
This is a joke right?
>>35209701
>that squat
At least rippletits would be proud
bist thing you ivir did for your
>squat
Lacrosse balling gloots, extra quad work
>binch
High frequency, sometimes daily max, sometimes just 'some sets'
>didlift
permastalled tbqh
>>35209524
Jesus fuck, he's completely lost it.
>>35209808
What do you mean?
IF the lads were HYPOTHETICALLY to train bench only, where the the fuck would I start?
>>35209832
"I had 4 people run this and all of them ate like champions – all ate at least 1.5 pound of ground beef a day and ate one dozen whole eggs a day. That’s the only thing I required via diet. They could eat whatever else they wanted throughout the day provided they managed to eat those two things, every single day, for 6 weeks. What ends up happening is that it sucks for the first week or so. By the end of the 6 weeks, it becomes second nature to eat for strength/size and it became easy to tolerate."
Jim "The fucking psyco" Wendler
Holy fuck what I madman. Kinda wanna try it though.
Lads.
This Chanko Nabe
Holy fuck, this shit is the real deal.
>>35209928
Ayyyyyyyyy, welcome to the gains train m8
>>35209683
its fine
>>35209934
It's like the Japanese tried Wanton, thought it was a fucking joke, and made a legitimate version.
Here's the recipe for the base. I used chicken broth to great effect. Next time working some Prawns and Chicken in for sure.
>>35209970
Nice recipe
Will try/10
>>35209970
Fuck I am so blown away by this shit it's made me more stupid than usual: http://munchies.vice.com/recipes/chanko-nabe
>>35209634
>should I focus on progressing the weight on my assistance work on sheiko?
the weaker/smaller/newer you are the harder you should push accessories
>>35209873
Going to unironically run Smolov Jr as a volume block eight weeks out from my meet then do a more normal three-day a week taper, give it a whirl with me.
>>35210111
so are you guys recommending sheiko to beginners now too?
or is there a certain level you should be at first
