/plg/- Powerlifting general.
>money edition
Post PR's, routines, form checks, meet results, schmexy lifts, etc. No Dubs or gets allowed. Supermong and Sean pls go.
Remember OHP is not IPF approved, and long femurs are the underactive thyroid of lifting
>Vital Statistics Unit - /plg/ Census 2014
https://docs.google.com/spreadsheets/d/1eleKMNJv_CbQkw0MyzZvJo7gxOlhPjzEyKSJdc3Iigo/edit?usp=sharing
>ALL TIME RAW WORLD RECORDS (natty or not)
Men: http://www.powerliftingwatch.com/records/raw/world
Women: http://www.powerliftingwatch.com/records/raw/women-world
>The official pastebin
http://pastebin.com/99cMvaQh (embed)
>The new dropbox - /fit/ information repository
>now partially rebuilt
http://pastebin.com/RiXEg5L1 (embed)
>dropbox mirror
https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing
>What is depthprivilege?
https://youtu.be/AMowfhlv3CY?t=337
>How to deadlift by Mark Rippetoe
https://youtu.be/AMowfhlv3CY?t=337
>How to setup for the deadlift by JL Holdsworth
https://youtu.be/AMowfhlv3CY?t=337
>How to sumo deadlift by Ben Rice
https://youtu.be/AMowfhlv3CY?t=337
>How to lowbar squat by Alastair MacNicol
https://youtu.be/AMowfhlv3CY?t=337
>How to set WRs by C. Lutz
https://youtu.be/AMowfhlv3CY?t=337
>How to build a big bench by C. Lutz
https://youtu.be/AMowfhlv3CY?t=337
>How to bench press by PTW
https://youtu.be/AMowfhlv3CY?t=337
>How to OHP with Dan Green
https://youtu.be/AMowfhlv3CY?t=337
>Trips PRs Pastebin
pastebin.com/2VTGQFN3 (embed)
>/plg/ atlas
https://www.zeemaps.com/map?group=1252009&location=United%20States&add=
>>37336898
TL:DR
"Talent" is the over-active thyroid of weak lifters.
>>37336913
>sugar is bad meme
Tell that to your brain functioning solely off of glucose.
>>37336942
>free sugars and insulin spikes are not bad
enjoy your diabeetus
oxygen is what your brain actually requires always no matter what, yet if you breathe pure oxygen you'll die in atrocious agony
>>37337053
Enjoy being a blue colar all your life because you have 0 brain functions
fugg guys
srs can't wait to start training at madtown. everyone looks so strong and the people all sound awesome from what I've heard. gonna be so much better than the uni gym or the commercial gym at home
>>37337053
>free sugars
A what sugar?
>insulin spikes
So you don't eat carbs nor protein, ever? Sugar in the form of sucrose actually spikes your insulin less than starches (complex carbs) gram for gram, because the fructose part of it doesn't get metabolized via insulin response. That's why "insulin spike" and glycemic index are worthless in practice, as pure fructose has no insulin response while a can of beans does. Protein spikes insulin too; insulin is a normal part of metabolism and not inherently detrimental. Having, say, elevated cortisol is harmful, but that doesn't make cortisol within normal physiological range harmful.
>>37337099
I'm not a blue "colar", I'm a researcher. Sugars are good, free sugars are bad. Complex carbs are good, refined carbs are bad. You're probably still an under-age teen so you're incapable to reason critically (12~14 yo teens are the ones with the worst capacity of judgement due to hormonal changes paired with an immature prefrontal cortex)
>>37337194
>Sugars are good, free sugars are bad. C
you sound like a 50 year old stay at home mom whos been watching too much doctor oz LOL
>>37337191
>A what sugar?
A free sugar. You're supposed to be connected to the Internet right now. Have you tried to search "free sugars" in your favourite search engine?
>>insulin spikes
>So you don't eat carbs nor protein, ever?
Take a breath and see >>37337194
>glycemic index is worthless
It seems you're pretty confused about the role of sugar, fructose, protein and insulin. May I suggest to research a little before shitposting?
>>37337206
>le doctor oz
ebin :^)
>>37337194
>citation needed
Stay blue colarred
>>37337194
But there's no chemical difference between "free sugars", refined carbs, and something from fruit or unprocessed carb. Nothing is stopping you from having some fiber with your sugar, effectively slowing the digesting to that of fibrous whole food.
>>37337145
>alex will meet haack in real life and you will not
>>37337289
>>alex will meet haack in real life
>will
>>37337296
i dont know which pic is qter
WHAT THE FUCK ARE FREE SUGARS
THIS LIL NIGGA JUST MAKING UP TERMINOLOGY NOW AHAHAHAHHAHAHAH
>>37337296
Have you considered upping your style/haircut game in order to >tfwgf ?
>>37337321
The free sugars wouldnt allow for it
Should the strict curl make a return to powerlifting?
much better
>>37337345
https://youtu.be/Igknzl4x9IM?t=1158
>>37337279
You're assuming that the fibres are the (only) discriminant.
It's not just a matter of adding fibres. No research considered by the WHO suggests this. It seems there's still a difference between sugars naturally occurring in fruits & dairy products (as long as they are assumed without refining processes) vs. free sugars paired with additional fibres. No study showed that an additional fibres intake can make up for free sugars.
>>37337354
I'd rather see strict pullups
>>37337345
No. three lift meets are long enough already.
But it'd be pretty sweet to see more unofficial push/pull and three lift meets with different lifts involved.
>>37337345
The Press should replace bench, not even meming.
>replace main bench with OHP for ~2 months
>elbow tendinitis nearly gone despite pressing heavy
>shoulder pain gone
>shoulders feel amazing
>hit PR of 165
>right after hit 5lb bench pr of 205, despite not even benching save for CGBP
Inb4 people telling me I should bench 405 before having an opinion
>>37337423
Oh fuck no.
Standing OHP is un-fucking-judgeable. That's the entire reason it went out of oly lifting in the first place.
>>37337423
>2 months to go from 200 to 205
>not abysmal progress
Nah
There we go
why does sean like Alex so much?
>>37337427
I keep hearing that, but is that the sole reason? It seems they just wanted to dump it for being inferior to snatch and c&j.
I mean, I'm sure if they really wanted to, they could come up with proper strict judging and rules for it instead of allowing it to turn into a standing bench. Like maybe a string at shoulder height x distance from midfoot line marked out, and if your back leaned into it, it would be red. This would guarantee an upright torso at least, although would need to be adjusted for back thickness, since thinner people would have a ROM-lean advantage.
>>37337429
3 months, 1 month to deload and fix tendinitis before dropping altogether.
>>37337536
It was pretty much the sole reason. The history of the press in oly lifting was about sixty straight years of knife-fights over what was and wasn't an acceptable lift.
They did originally have rules about leaning back. It just proved to be completely unenforceable in anything resembling a consistent, easy to judge fashion. And kept proving that way every time they changed the rules.
>everyone in this thread
>>37337569
There's literally nothing wrong with being the best athlete you can be with the cards you're handed.
>>37337423
I kind of agree with you. The teeny tiny ROM asians would disagree.
Heres some info about PH3 from the guy who ran it
>>37337676
I care
>>37337191
>Sugar in the form of sucrose actually spikes your insulin less than starches (complex carbs) gram for gram
Are you brain damaged?
>https://nutritiondata.self.com/facts/sweets/5592/2
>sucrose: 100 g → Glycemic load: 70
>https://nutritiondata.self.com/facts/cereal-grains-and-pasta/5815/2
>Rice, white, the richest in starches ( https://nutritiondata.self.com/foods-000007000000000000000.html )
>100 g →Glycemic load: 25
>>37337569
I mean if I was a potatoe, I'd rather be the strongest potatoe
>>37337676
wrong screenshot? cause ph3 doesnt have you squatting 4 times a week, ever
PR day today
squat 117.5kg for 5, last week i only got 2 reps and this just flew up, even if i did almost black out on the third rep. my current tested 1rm is only 122.5kg, so i'll have to do another 1rm squat day soon. The shoes and the alterations to my form have really helped me on my squat.
OHP 53kg for 4, failed on rep 5 AGAIN, this time got it just over my head instead of to my eyes, so a slight improvement, although i'm not doing a lot of OHP training, only doing it twice a week for a total of 3 sets of 90% and 3 sets of 80%.
Sumo Deadlift 145 for 5, last time i only got three, my hands are the weak point here. I tried to get one rep of 160kg out after this and the bar would barely leave the floor. Next week i'll try conventional for 130kg, i feel conventional is going to outstrip my sumo soon. I have altered my sumo based on advice, and it's a proper sumo now not a hybrid.
2/3 PR attempts though, pretty happy with that.
then some incline bench, leg curls and seated shoulder press as accesories
>>37337794
>it's a "Rasputin posts about his shitty workout and posts surprisingly good looking food" episode
>>37337145
When's your first workout there? I'm the guy starting at Epic. Moving to Madison on Wednesday and will probably drop by Madtown Thursday or Friday.
>>37337794
Christ mate, you do not need to constantly retest 1RMs. Especially not on a program that gives zero fucks about what your 1RM actually is. Losing a training session to test your max under those circumstances is a complete waste of a session.
>>37337762
Really? I'm pretty sure it was about PH3
Might there be a PH3 expert in the house??
>>37337885
I'm moving into my apartment on wednesday too. hopefully on either thursday or friday I'll be able to stop by and pay for my membership. I'll only be there for 8 months, so I'm hoping to get the summer deal, then pay for the next 5 months on a 3-month block and 2 1-month blocks. I think that should be the cheapest way for me to do it (not that you care).
but hopefully on thursday or friday. likely friday though. don't worry, the night before there will probably be a massive influx of hypeposting
>>37337734
>gram for gram
For equivalent comparison, you have to compare equal carbs to carbs, not cooked rice to 100g pure sugar. 50 worth of grams of carbs is standard, which would equal 25g of glucose for the sucrose, with 50 of glucose for the rice.
Furthermore, glycemic load =// glycemic index. For example, a low-GI food will produce a high glycemic load when consumed in quantity, simply for the carbs being digested, while a high-GI food, like pure glucose, won't produce a significant glycemic load if only a couple grams consumed. And individual food GI all goes out the window when you eat an actual meal.
>>37337885
>>37337935
also what time do you work out normally?
So, Isley's cues didn't really work for me to prevent forward collapse.
But looking up helped a fair bit. Going to start focusing on "dump the bar" and "chest up" as a cue.
>>37337895
It's a mental thing, my program has me trying to set a new 5RM, and it makes me nervous when I am expected to do a weight I've never even done once and do it for 5 reps.
Besides, i haven't done a 1rm test of anything for over a month now, and really wanna change that 799lb total
>>37337935
>>37337943
I start work on the 6th and after that I'll probably work out in the evenings. Maybe around 6 or 7. This'll be my first full time job, so we'll see if I have enough energy after work. Before the 6th, I'll probably just go sometime around 2-4.
>>37337965
Post a video of your squats
Being bent over doesn't matter, the problem would be on the ascent if your back angle changes
The only way to prevent it is to learn to be tight in the core and especially upper back
>>37337965
>listening to an equipped lifter
>any year
>>37337974
Who the fuck are you and where have you been
>>37337972
>Maybe around 6 or 7
ayyy nice. I think I'm working 8-4 starting next week. either that or 9-5. I'm pretty sure it's 8-4 though. but around 6-7 would be comfy
>>37337974
>>37337989
do NOT attempt to keep your back upright, DON'T
everybodies squat is different, but if you don't bend forward at all you will break your spine
>>37337989
What, did you post a video already?
I've never seen your squats, and oftentimes inexperienced lifters who squat lowbar think they are collapsing are actually not, it's just the nature of a lowbar squat
If your hips do shoot back and your back angle changes though, then the ONLY way to fix it is to fight it
>>37338002
Okay, awesome. I'm heading off for the night but I'll see you in a week or so!
>>37338012
>>37338017
Who the fuck are you two?
>>37338012
>you will break your spine
k ur a trol
>>37338017
not sure about u tho
>>37338026
Whatever you're trying to communicate is not coming across
Speak your mind ffs
>>37338026
Nah mate, your spine will definitely explode if you use a certain cue.
>>37338026
Squatting with out an upright back is literally the dumbest thing you can do.
Holy shit mires are so easy at a cf gym
>>37337968
You do realise that the only total that counts is in competition, right? You don't have a total out of gym lifts, regardless of what you put up.
>>37337939
>For equivalent comparison, you don't have to compare gram for gram
>glycemic load =// glycemic index
So, you're really brain damaged.
>>37338035
no u
>>37338037
fuck
>>37338060
"no"
>>37338164
Right? Normie gyms are incredible. The highschool kids at my gym have stopped being sneaky about it and just come and watch my worksets now.
>alright children, let uncle Poutine show you how to fuck your shit up with light weight.
>>37338220
how old are you cuck even
>>37338229
I'm just cuck years old
>>37338240
i bet my dad could beat the shit out of you
>>37338220
m8, let me put something into perspective, i have the 5th highest deadlift and 3rd highest squat in my gym.
>>37338251
I dunno I bet my dad could cuck your cuck
>>37338260
are you gay?
>>37338266
cuck
Gym is only open for another 3 hours, do i have enough time for an 8 hour arm workout?
>>37338220
>guys come watch my crack dealer bench 2pl8!
>tfw no mires
>>37338695
maybe if you mired yourself, other people would think that your also mirable.
>>37337820
Shouldn't trappy be the one posting nice food? Why is Rapsuin the only one on /fit/ who can cook?
Has Candito seriously given up on PL?
>>37338695
I usually make my way into a crossfit gym and get mired there.probably because of an appreciation of strength in compounds.
All you have to do is make 5pl8 look piss easy and you're basically in danger of slipping in vaginal fluid
>so he's a powerlifter?
>look at his legs!
>I'm sorry! I just can't stop staring!
All things I pretended I couldn't hear
>Bro how about you stack some weight on there?
>Jesus dude do you always lift this heavy?
>how long did it take you to get this strong?
Easy mires at a crossfit gym, especially more than corporate gyms, true normies have no appreciation for compounds emphasis, it's more like they're wondering how much you can curl
>>37338897
no one believes you
>>37338897
>>37338906
I beelieve you anon.
>>37338257
How much you squat
>>37338906
I don't FRAME care. Lol.
Keep that denial FACE up I'm sure it keeps HEIGHT you sane
>>37336913
>nutella 50% sugar and 25% oils
Seems about right. Brownies are sugar suspended in molten chocolate and butter.
>>37338897
>inb4 What's your fran time
>or how far can you run
>the vagina dries up quicker than the saraha
>>37338897
But how much can you curl though
How do I actually use my fucking glutes and hammies in the deadlift? My conventional looks like aids and it's depressing me. They aren't too weak, that I know for sure.
>>37338897
>all you have to do is make 5plate look easy
Im sorry, which of your lifts are you referring to here?
>>37339011
>saraha
Fuckin kek
>>37339061
Rotate your knees out slightly and screw your feet into the ground.
>>37336942
>what are ketones
>>37339061
When you set up, keep your hips high and back and feel around until you feel a stretch in glutes and hams. Google hip hinge and learn a proper romanian deadlift, then you'll know the position you need to be in.
>>37339061
If you arent using them then they are weak
Under maximal load the body will find the path of least resistance
Also do what
>>37339164 said
Heres a good way to setup which pushes back into the hams https://youtu.be/h3n8z1wy_SQ
>>37339107
I'll fucking kill you m8
>>37339011
Implying it's possible for me to care less than 0 about sparrows vagina
>>37339164
Are you fat retard's evil twin or the next worrying manifestation?
>>37339254
Meant sahara. Went for a punny fun
>>37339254
This is your 5 plate face
>lookin easy bro
>>37339321
neither
>>37339368
You blew a fantastic bant twice in 24 hours
Shame on you
>>37339481
Cameron I'll fucking kill you
>>37339481
>multiply
>ever
>>37339625
I would only ever single but you gotta admit the leviathan looks cool as fuck
Day 2 of deadlift doms and my legs are so painful I can hardly walk
Glutes are on fire
>>37339683
Well it looks ridiculous but the ultra pro does have a weird sort of appeal
https://www.youtube.com/watch?v=fHnYDZcwzmA
@12:30
She actually hits IPF depth in it! It's insane!
>>37339801
This whole video makes me mad
>Women on steroids mock a sport with unathleticism
>>37339834
THe end is the worst
WHY ARE YOU CRYING
>>37339801
Would smash both of them
>>37339801
honestly i am really impressed that she hit depth.
lads If my DL form is shit conventional heavy but very good as sumo would it be clever to do warm ups till form breaks then switch to sumo or should I reduce weight and work on form?
>>37339946
Do whatever your better stance is and train the opposite in the off season
>>37339946
You should figure out which one you want to use as your primary form and work on improving your performance on that.
>>37339881
I'm genuinely impressed by anyone willing to lift multi-ply and do it seriously. Its so fucking unpleasant.
>>37339946
Learn to deadlift
http://youtu.be/h3n8z1wy_SQ
>>37339967
Wasn't mark bell multi ply?
>>37339981
Yes.
Crane drivers are the strongest equipped lifters of all time
>>37337194
>I'm a researcher.
lol. what's your field?
>>37339981
So with equipped lifting you don't try to get stronger you just increase your pain threshold so you can withstand stronger gear.
>>37340027
If it makes you feel better to think that, sure.
>>37340036
its a joke
>>37340003
This
It's also way more challenging than raw because you have to learn how to use the equipment.
You should worship crane drivers and accept that they are simply taking the sport a step further than the raw newbies.
>>37340036
But also with equipped lifting how do you make comparisons, like which is better Ray's Raw squat record or Sumners Equipped record. Or can we just say they are equal as they are both world records in their respective classes.
>>37340052
You don't make those comparisons, because they make about as much sense as trying to decide whether a freestyler swimmer is better or worse than a backstroke swimmer, or whether a strongman is better than an oly lifter.
Can we get a comprehensive rules for tripping? If you've never competed you really shouldn't for a start. Nobody cares, you're not a powerlifter plg isn't your fucking blog about your shit lift progress. Go to bb.com or something. REEEEE
Not so long ago raw wasnt even a thing, it was lift as much as possible any way possible
>>37340072
Sometimes including ways that weren't every thought about before someone tried it. I'm pretty sure the rulebook was never intended to cover people hiding tennis balls under their knee wraps or having their handlers move the stands so they didn't have to walk it out.
what up brehs, cheer me up pls, it's such a shit moment right now, fucking decisions
>>37340092
Come stai?
>>37339837
...
Yeah me too
>>37340027
No
You do both. Also some technique.
>>37340052
Just make it up as you go along.
>>37340066
>be alright at powerlifting
>be interesting and distinguishable in some way
>have experience
>ginormous ego
>>37340092
https://www.youtube.com/watch?v=d_mLFHLSULw
>>37340092
https://m.youtube.com/watch?v=iGs3DnQt7cQ
http://youtu.be/NFQ4nuUuwNo
>>37340060
Don't you see that this is retarded? They are litterally peforming the same movement under the same set of rules.
And you compare the wish to compare these two to scenarios where people perform completely different movements under a different set of rules?
You just proved how stupid it is yourself.
>>37340092
What decisions?
>>37340095
potrebbe andare meglio, potrebbe andare peggio :)
>>37340131
wew lad, Imma go out and catch some sun now
>>37340150
a high stake decision about my health, which could have really good or really bad repercussions
>>37340155
How you feel better soon pupper
>>37340146
If you think they're the same movement, you've never tried to lift in gear.
>>37340092
remember you're not me
>>37340195
why put on a trip if you know what comes as a result of it?
>>37340219
>>37340225
stinky smelly curry kirill?
>>37340160
Stay safe friend
If I have a certain weight makes my squat/deadlift form get shitty at around, 6 reps for example, would I be better doing that weight for 6x3 rather than 3x6? Would that elicit the same response in terms of gains?
>>37338026
>Who the fuck are you
>>37338035
>>37338037
>>37338060
dont worry
hell just break his back like supermong and disappear eventually
>>37340100
Id actually love gracie v to be my handler at a meet
>>37340160
JUST INJECT IT!
U
S
T
I
N
J
E
C
T
I
T
!
>>37337423
>5lb bench pr of 205
You don't really get to have opinions about powerlifting yet.
>>37340088
>having their handlers move the stands so they didn't have to walk it out.
This was actually a boss fucking move though.
Hit depth with 270 lads.
Got a wicked side shot too
>>37340750
Sept ill hit it raw senpai
Race to 800 gear vs gear ?
>>37340092
you're gonna BTFO me in the squat wilks thing
Just squatted 16stone lads
>>37340836
Can't afford a barbell?
>>37340766
Yeeaahhhhhh let's do it faggot
>>37340787
>just talent cuck things
>>37340891
stay mad you autistic genetic dead end
>equiped lifting
>>37340920
>>equiped lifting
>"""""""""""""""""""""lifting"""""""""""""""""""""""""
>>37340943
>sumo deadlifting 200kg with squat suit
>thinking one would be """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""strong""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""
>implying his real conventional 1rm wouldn't be 110kg
Lmfao phamilia.
>>37340963
Man you'd be so good in the suit if you were getting 90kg out of it.
>>37340787
go fuck yourself alex
>be training in commercial gym for almost 3 years
>make some good strength gains and be considered one of the strongest in the gym
>normies fuckin mirin' when squatting lmao 3plates
>decide to go join powerlifting gym bcuz muh competitions
>first thing I see is a chalked up guy deadlifting 240kg
B-back to the start. ;_;
>>37340998
>>first thing I see is a chalked up guy deadlifting 240kg
>240kg
>""""""""""""impressive"""""""""""""""
>>37340998
trip on kwark
>>37341001
I was the strongest deadlifter at my gym with a 185 1rm, lel. Never seen someone pull over 200kg live.
>>37341002
You what.
On a cut doing gnuckols' intermediate routine and I can't get fully erect.
Could it be volume?When I was on C6W on a surplus I had over the roof libido even in the volume phase.
>>37340986
wtf did I kick your dog or something
>>37340998
ye pretty muuch. I think there is one (1) guy at the uni gym that out-totals me, and he got like 8th at junior worlds last year I think. then I go to the PL gym at home, and the next weakest guy after me is squatting like 260, and obv everyone BTFO me in everything else. now madtown is probably gonna be even stronger
>>37341034
>C6W
>""""""""""""""""""""""volume""""""""""""""""""""""""""
>>37341013
It's like everything else. Impressive is relative to what you're used to. People at the regular gym think my 220 pull is insane. No-one at the hardcore gym I sometimes train at looks twice at anything short of 300 unless they know its a PR pull for the person.
Also its fucking crazy how much noise 300+ in iron plates will make.
>>37341013
Lmao
When you see someone bench 220 for the first time it's something ridic
>>37341060
>300+ in iron plates
since it isn't Eleiko® plates it is probably closer to 250+
I wish Sean aka
"""""""""""""sheiko expert""""""""""""
Would just go away. And /or kill himself
Hey faggots, can somebody recommend me a good pl belt? I have this several year old bb type belt but was thinking of upgrading.
Also for strength development, train daily or every other day? I know ed coan and other top plers only train 3 times a week. But lifters like Jamie Lewis and others say that's for faggots and you should train to near max every day? Wat do
watch out he is gonna snap again
>>37341046
Still more volume than gnuckols programs desu,that's why I can't explain what's happening.
>>37341084
>Hey faggots, can somebody recommend me a good pl belt? I have this several year old bb type belt but was thinking of upgrading.
I really like lever belts like inzer and titan, there are also quick release belts from wahlander
>Also for strength development, train daily or every other day? I know ed coan and other top plers only train 3 times a week. But lifters like Jamie Lewis and others say that's for faggots and you should train to near max every day? Wat do
sheiko is really good desu I've made great gains on it. There is an app for like 10USD and there are programs for beginners to advanced lifters. The beginner and intermediate programs are 3 days a week and the advanced programs are 4 days a week
>>37341102
Gnucks programs have insane volume
>>37341105
Thanks man I'll look into it. Regarding the ap, is it called sheiko powerlifting training? I might buy it but some of the reviews are saying the android version kinda sucks compared to the iPhone one
>>37341127
I think so the icon is a square red plate that says SHEIKO and 25. I think bodorio has the android version and it seem to be working for him
>>37341034
Iktfb ;-;
>>37341084
Inzer, Titan, Wahlanders are the usual ones people recommend. I love my Titan longhorn lever.
>>37340192
Are you retarded? It's two people squatting in a suite - how do you think these are different movement?
For fucks sake this equipped meme
>>37341077
isley when is your video on the explanation of volume, tonnage, load, NOL vs AWL, INOL coming out I asked you like a year ago
also, hypothetically
If someone would have run sheiko advanced large load a few times and it is no longer enough volume to progress how would they add volume to the program to keep progressing?
>>37341157
Okay cool. I'll give it a try!
>WITHOUT YOU WHAT DOES MY LIFE AMOUNT TO?
>>37341206
I'm not sure if the android version will recommend you a program when you enter you stats. If it doesn't just come back here and write your stats
height
estimated bf%
and lifts
and then I will recommend you one
>>37341186
The suit radically changes the technique and the physical movement along with your weak/strong points. You can try to squat in gear the same way you do raw but the odds are it'll just result in you bombing out.
There's also basically no consistency as to how much people will get out of the gear which screws up any attempt to compare raw to equipped.
>>37341216
Not him, but planning on starting Sheiko before too long.
5'11 172 lbs
~12% bf
320/215/425 in lbs obviously
Should I try intermediate medium load? Should I add any rows/chinups since Sheiko seems to be lacking back work?
>>37341225
I am not talking about raw <> suit.
Holy fucking shit can you please read what I responded to?
>>37341084
>can somebody recommend me a good pl belt
the only one I can really recommend is a Titan Longhorn. I've had it for almost a year now and it's still working great. I've heard that Inzer belts are good if you don't mind waiting 10000000 years for it
>Also for strength development, train daily or every other day
do as little as you can while still progressing imo
>>37341275
If you order the Inzer over the phone the wait time is drastically reduced.
>>37336913
>>>37341206
>I'm not sure if the android version will recommend you a program when you enter you stats. If it doesn't just come back here and write your stats
>height
>estimated bf%
>and lifts
>and then I will recommend you one
Thanks. The app suggest me a routine so I'll post my stats.
5'7
18% bf
Squat 110 kg, bench 70kg, Dl 110 kg.
These are just rough estimates of my current 3RM. I was training for many years and had better lifts, but had a year break due to injuries and laziness.
>>37341250
The point is they're not the same movement. Too many differences in how they're performed.
>>37341248
>Should I try intermediate medium load?
yes
>Should I add any rows/chinups since Sheiko seems to be lacking back work?
yeah if you want it wouldn't really make a big difference in your recovery
>>37341288
you didn't post your weight but I think that you should go with the intermediate small load
>>37341324
Definitely don't add back work at first. Definitely.
>>37341324
My bad my weight is roughly 180lbs or so. I'll look into that routine though, thanks for your help.
>>37340160
pls be safe
>>37341275
>do as little as you can while still progressing imo
Why are you of this opinion and have you based your training on it?
>chadlex recommending as little volume as possible
t a l e n t
a
l
e
n
t
Is there a huge difference between a £30 bb belt and an expensive izner pl belt?
>>37341333
Okay, I'll do it just as written my first cycle. If I'm feeling not too beat up after a cycle or two then is it fine to add in weighted chins/rows?
>>37341352
Depends what you mean by huge. Most of the difference is less from the specific brand and more from the design - even a cheap PLing belt will be significantly more supportive than a good tapered belt for most movements.
>>37341288
>Squat 110 kg, bench 70kg, Dl 110 kg.
I don't mean to bully, but you absolutely could be doing something simpler than sheiko.
>>37341337
>Why are you of this opinion and have you based your training on it?
because I'm lazy and why do more work than you have to? and it seems intuitive to me that no matter what you are doing, you are going to plateau at some point, so if you're already doing some batshit high volume and you plateau, where do you go from there? if you're doing less, there is always more you can do to break through it. that may be stupid but that's just what makes sense to me.
but with that being said, I did do a bit even when I ran sheiko to make it harder than it is, things like adding weight to almost every work set and taking only 70s rests in between sets.
>>37341339
yeah I've never had a hard workout in my life, I just go in and lift whatever I want and eat high octane shit all day and progress LMAO
>>37341339
Tbf, for ohp, bench, and deads, as little volume as I can has worked pretty damn well
>>37341378
>things like adding weight to almost every work set and taking only 70s rests in between sets.
this confirms that isleygrammed sheiko is the best method unless you're fil-tier strong
>>37341333
ops was it wrong of me to assume that everyone isn't a genetic dead end?
>>37341339
So you think it is better if they start with higher volume so they crash like norse?
>>37341352
probably, get inzer
>>37341357
don't tell this to isley but you can still do some curls if you want
>a cycle or two
at intermediate level you should be able adept and be able to do the bigger load program(s) after one run
inb4 talentcuck
>>37336913
>>>37341288
>>Squat 110 kg, bench 70kg, Dl 110 kg.
>I don't mean to bully, but you absolutely could be doing something simpler than sheiko.
My lifts used to be more than double that. I'm just coming back from a long bout of laziness and back injury.
>>37341405
Yeah you can add curls
>>37341357
Good idea
Anyone ever have duck breast? Just had two, expensive as fuck compared to chicken but it's beautiful. 27g protein per 100g/200cals too
Norse is my favourite poster
>isn't a dick
>even if he is a dick he's not being serious
>isn't a talentcuck but made it on his own accord
>has his own issues like the rest of us
>is such a nice fucking guy
>>37341378
>I don't mean to bully, but you absolutely could be doing something simpler than sheiko.
the small load intermediate is pretty simple. Probably simpler than doing SS/TM and being able to judge that you aren't getting form breakdown and working at an too high RPE
>>37341415
Its nice when cooked right, but its greasy as fuck ime. Definitely not cutting food.
>>37341419
>>has his own issues like the rest of us
this is the only thing he bring to the table he does nothing else than complaining
>>37341434
Why do you care about others complaining?
WHO CARES???
Any of you memesters done bulgarian method? What progress did you make?
>>37341410
alright alright. I just feel like you could do something that has you doing higher percentages than once every 3 months until you get close to your old strength levels.
>>37341424
how often does that have you doing close to max effort? if his strength used to be close to twice what it is now, it's probably reasonable to assume that it'll come back faster than someone that is new to lifting, and why would you run something that (I assume) is a few months long when your actual maxes are likely to be going up fairly rapidly doing something with more linear progression?
>>37341405
>So you think it is better if they start with higher volume so they crash like norse?
Norse did not crash because of the volume, he crashed because of life causing stress which led to lack of focus, cortisol overload, shitty diet, etc etc
not to mention lack of pussy which any chad needs to progress
>>37341442
Tried it. I got stronger pretty rapidly over about a month or so, then I broke down hard.
How much of that strength was specific to the program and how much of it was just peaking from regular high intensity, I don't know.
>>37341429
I just cooked it how it said on the packet, seared then oven roasted. There was a lot of fat true but all in the pan/dish, wasn't greasy.
>>37341442
Yeah, works. Ignore Izlee when he chimes in.
>>37341378
That's an Izzy and Rippetoe-based opinion, isn't it?
It's a rather faulty opinion, tbqh with you fami.
If you're not progressing, you're either not recovering enough or not doing enough.
No, you don't need to operate as close to your MRV as possible, but there's no reason to operate at the minimum amount that allows you to progress if doing more will make you progress more.
http://strengtheory.com/more-is-more/
>>37341465
>ignore someone that's actually done it when he offers his thoughts and experiences with it
kys
>>37341457
He literally crashed because he wasn't willing to try harder, the big pansy.
>>37341456
oh right he had higher numbers before I forgot that
>>37341457
>he crashed because of life causing stress which led to lack of focus, cortisol overload, shitty diet, etc etc
if he would have done someone with lower volume he would be able to handle it. The factors you just wrote will affect how much volume you are able to do
>>37341474
>if he would have done someone with lower volume he would be able to handle it. The factors you just wrote will affect how much volume you are able to do
I honestly think he would disagree with you, it really wasn't the program in this case. I'm sure if he ran the same program in a low stress / high pussy period of life he would make gains.
are powerlifters only fat because they don't wanna lose strength when they cut?
>>37341442
Have done it couple of times. Both times after a longer volume block. Both times got rapid gains and then stagnated like >>37341458
I think that it works fine as a realization block.
>tfw deadliftan shorts completely ragged to shreds
Is it tryhard or should I wear them with pride.
>>37341489
>are powerlifters only fat because they don't wanna lose strength when they cut?
only the bad ones excluding SHW
>want to squat, bench and deadlift 3x a week all on the same day
>also want to row 3x a week
Should I row 3x a week? How else can I program rows?
Doing 3 day novice / intermediate Gnucks programs
>>37341496
>>37341442
So is it worth doing or actually shit?
There must be a reason why it suddenly stopped?
>>37341515
High intensity high frequency training isnt some kind of magic. Volume is still the king of long term gains. The usual HIHF training isnt periodized and has comparatively little quality volume at reasonable intensities. I suggest you read Gnuckols' bulgarian manual, or at least take a look at his infographs about it.
>>37341411
isley pls respond
>>37341191
>>37341470
>That's an Izzy and Rippetoe-based opinion, isn't it?
couldn't tell you tBh
>there's no reason to operate at the minimum amount that allows you to progress if doing more will make you progress more
again, this is just me saying what seems intuitive to me, but wouldn't operating at a minimum(or closer to it) be more sustainable long-term and give you a lot more opportunity to add to what you're doing? say I'm working out at close to the most I can do and I hit a wall, what do I do
>If you're not progressing, you're either not recovering enough or not doing enough.
ok well if I'm not recovering enough, say I'm doing my prehab and eating enough, and even if I'm not, how far can that really take me
if I'm already doing close to as much as I can handle, how much can I reasonably add before I just burn out?
I'm not saying you're wrong, I am pretty aware that >alex in charge of thinking is pretty bad, but I'm just trying to explain my thinking.
>>37341489
because I love pizza rolls and hate running
>>37341510
D I E T M A R
>>37341508
achievable natty?
>>37341574
ask isley :)
>>37341555
I'm heading to a hike, so I will respond in a few hours.
>>37336942
The brain can make it's own glucose, anon.
I don't think sugar is literally Satan but it's not great for you. Causes blood sugar spikes, insulin resistance, cavities, feeds yeast (only a concern for females but still).
OHP bulgarian yes or no? If I don't bench right now.
>>37341554
Won't be making it. I'm too employed to be a fitness tuber
>>37341786
what about second question?
>>37341786
Your gaming channel really hit off
Lol
>>37341762
Tbh worse on the elbows than daily benching. Why no bench?
Is slavic swole easier or more difficult than normal bulgarian? Does it make that much difference in getting bigger?
i am looking and can't find anybody with experience of it
>>37341874
What the fuck is a Slavic swole?
>>37341874
Seems easier to me. I wouldn't do it if my current goal was to get bigger though.
>>37341893
Ah, I was just unsure about normal bulgarian or that swole. I mean if it's not that much better for size anyway, i'll just do bulgarian.
What would you do? My size is pretty lacking.
>>37341890
Nuckols PPL made from bulgarian principles.
Can anyone upload the bulgarian excel tracker if you have it pl0x? I'm too poor to buy it.
>>37341925
It's based on how you perform day to day, what do you need a spreadsheet for?
Can't argue with this angle
>>37341925
I do greg nuckols' 3x intermdiate programs for squat and bench and deadlift intermediate 2x
Day 1- Bench 1, Squat 1, push accessories
Day 2- Bench 2, Squat 2, Deadlift 2 variation, pull accessories
Day 3- Bench 3, Squat 3, push accessories
Day 4- Deadlift 1, pull accessories
His 28 free programs are really meant to get you bigger and raise work capacity. Bulgarian type training isn't good for size, just strength.
>>37341941
I don't, I just thought that it would be a helpful tool.
Anyone??
>>37341510
>>37341975
Haven't you asked this a million times already?
>>37341990
Once about an hour and 7 minutes ago
H-h-happy birthday to m-mee...
I don't know who's more pathetic
Rasputin or George Seeger
