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http://powerliftinggeneral.com/
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Ran my first day of sheiko today
Was hell because used an inflated max (lol)
Three questions:
I can't squat because my knee is FUCKED. I can do box squats but anything deeper than that and my knee will explode
Is this ok?
How can I do box deadlifts if I don't have a box and can't put them on the metal plates
Low down rack pulls?
Also
how do biceps, lateral deltoids and lats get worked in sheiko????
There's no curls, Rows or chins and the closest thing to lateral deltoids are incline. Which is ok.
>inb4 do them at the end of the session
If the rest of this program was like the first day then there is NO way in hell I'll have the energy
I am destroyed in day 1
is ray natural?
My 5x5 good mornings are 40kg. I had to cheat 50kg when I tried.
My low bar squat is 160kg
Is this a sign of a serious issue? I think it might be because hinging when squatting hurts my lower back and good mornings felt a little sketchy on my lower back
So I've been doing a low bar squat with high bar form
>>37785673
disgusting
is this what /plg/ers call an """""""""""""""'athlete"""""""""""""""""?
disgusting 1/4 rom low nigger squat, let me guess he did a sumolet pull too?
>>37785716
(You)
>>37785693
>Is this ok?
Why not rehab properly? Sheiko on a bum knee is a bad idea.
>how do biceps, lateral deltoids and lats get worked in sheiko????
Through the compounds, but they aren't emphasized. Sheiko is for meet preparation. If you want flexibility, do 531.
>>37785793
Knees not gonna get better. I'd rather just not squat for a while or replace them with something beneficial.
Been resting it for a while...
I understand now about arms, I don't particularly like 5/3/1 so I'll be sticking with sheiko. Perhaps I'll just do biceps and lats when I have the energy lol
>>37785683
>>37785693
You are an idiot. Put the maxes down until every set is RPE 8
Don't do sheiko until your knee is healed. Do something else.
You don't actually need to do curls rows or chins at all for powerlifting. Sheiko will surprise you.
>>37785693
>>37785843
Poor dude,he just wanted to be like you.
>>37785843
>You don't actually need to do curls rows or chins at all for powerlifting
this is false
>>37785693
Sheikos not hard at all. I fucked up and did sets for reps and vice versa. Instead of doing 8x3 of 90% i did 3x8.
Make sure youre not doing that b/c 3x8 is much more taxing on your body.
>>37785693
Don't do squats if your knee is shit, see a doctor(preferably one that specialise in sport injuries).
Rack pulls can replace block pulls.
Do curls etc at the end of the session, you'll get used to the volume quick.
>inb4 "I-I'm to tired"
Do them anyway, with lower weights.
>>37785986
>this is false
Correct, but you do that stuff before you begin a peaking cycle. Sheiko is very, very powerlifting performance specific.
>>37786030
Yeah sure, just don't want anon to end up in my past hyper specific retardation where elbow pain was just part of the game
>>37785843
Sorry for the late reply I was doing some chores.
I just won't squat I think, I can bench and deadlift with knee pain.
I just wanted big bench gains like you... I wanted to enjoy training again.
>>37786006
Been to a doctor, I know my condition and I know I've just got to rest it. I just didn't want my quads to atrophy.
>Rack pulls can replace block pulls.
thanks for letting me know, I quite like rack pulls
Yeah curls I don't mind doing, it's the lateral raises and rows that I'll take a hard hit on. Perhaps I'll row after deadlift days as they look quite recoverable.
Sorry for late replies
>>37786107
Without knee pain*****
It's just squats that hurt my knee
>>37786054
Agreed.
It's a meme around here, but lifters need an "off-season" occasionally between training cycles to heal, and to work on weaknesses and conditioning.
Powerlifting training alone isn't ideal for longevity.
>>37786118
>Powerlifting training alone isn't ideal for longevity.
Stop
My lower back and knee don't want to hear it
>>37786139
It's the truth lad. Take some time off to heal. This sport is a marathon, not a sprint. In the end it will take longer to get to the top if you push hard and injure yourself badly, than if you took a week to a month off the movements and rehabbed them properly.
>getting injured
Whenever I've felt like shit I just kept going and it fixed itself. As soon as I bought my knee sleeves my knee pain from squatting started going away and it's 100% gone now.
Who else injury-proof genetics here?
CAUSE I'M JUST A TEENAGE DIRTBAG BAAABY
>>37786182
>injury proof genetics
This is me
except that one time where I was taken out of action for 3 months
>>37786182
Your monkey arms are so long you start the pull with your hips locked out
I'm jealous
Post your diddy video again psl
>>37786182
Certain injuries can and should be worked through; it's important to be able to discern them from the injuries that will fuck your shit.
>>37786195
Here's my #420blazeit pull
I think my sumo form is still shitty since my hips rise too fast and I lose some leg tension, but it's slowly getting better.
>>37786118
Kek this sign actually says no gum here; please do not chew gum
>>37786182
I feel like this is true for most people with the exception of lower back / spine issues
>>37785986
>this is false
>>37786222
Should I just try starting with my hips quite a bit higher and a less vertical torso angle?
>>37786280
No. Work on keeping your knees out and pulling the weight into yourself.
I was told trappy knew what routine I should do.
Where is she?
>>37785693
you shouldnt even be doing deadlifts, thats essentially a half squat. You should be rehabbing your knee first stretching and lying leg lifts with body weight
>>37786294
I think I do a decent job of pulling the weight into myself. I literally drag it up my legs the whole way (which is why I always wear those socks). I definitely need to push my knees out more.
>>37786280
Your stance is too narrow
Your hips should be higher
Your knees should not collapse inwards
Your back and core should be tighter
How to fix: hundreds maybe thousands of reps between 70-85%, paused specifically
>>37786297
sup
>>37786318
>tons of reps in 70-85% range
So basically Sheiko? I think there is something to the 70-85% range. I started doing all my bench work in that rep range and my form improved drastically and my bench has been going up steadily.
>been bulking for 2 months
>veins appearing on my shoulders and chest
>feelsgoodman
>>37786177
i took off pl 6-8 weeks this summer.
I tend to do more swimming, a soft bodybuilding style routine and drop 1-2 kg.
>>37786336
Sheiko is marvellous for sumo deadlifting
>>37786318
>Your knees should not collapse inwards
>Your back and core should be tighter
>How to fix: hundreds maybe thousands of reps between 70-85%, paused specifically
These are the points I agree with, not so sure about the others, but either way, the fix is the same: paused reps.
>>37786345
foudn it pretty shit desu
>>37786332
How do I get a nice butt? I want a pear shape, so compound excercises are no-nos
>>37786222
Oh god there is nothing good about this webm
>>37786339
>6-8 weeks this summer.
>Literally a week into summer
Aussie pls go
>>37786346
Don't reply to me again, you don't know what you're talking about
>>37786346
>>37786318
Pause just off the floor? In Sheiko he has "deadlift to knees" and "deadlift from boxes". Could I swap one or both of those for paused deadlifts?
>>37786367
no u dont reply 2 me again u big buttfaced ur probebly not even a reel powerlifter
>>37786372
You wouldn't need to swap out "deadlift to knees" with paused deads, just add a pause off the floor, and at the knees.
>>37786363
Haack filmed it.
That counts as something good.. right?
>>37786362
Pic
Start with less exercises, the squat + hip thrust + 1-2 accessories per day. Then eventually you add more stuff.
Watch videos on youtube to learn how to squat properly. Form is pretty important.
If you don't wanna learn how to front squat, or you find it uncomfortable, you can just do back squats on both days.
>>37786372
I swapped out deadlift to knees to paused deadlifts. Found it to be a good change for me.
>>37786394
But squats thickens core!
>>37786385
did you tell him good job from plg
>>37786423
This is how I know you don't lift.
>>37786423
Nope, that's a myth.
>>37786382
>>37786412
Okay, I'm pretty sure I'm going to run Sheiko after this lower body deload week and I learn to low bar squat.
I really like my bench programming though and it's 3x a week. Could I just swap out all the benching in Sheiko for what I've been doing? (I'm progressing every other week basically and don't want to slow that down unnecessarily).
The only thing I'd be worried about is my workouts would get ridiculously long if I do that. Is it a terrible idea to go 6x a week (3 days for the Sheiko lower body stuff and 3 days for my upper body stuff)?
>>37786394
I want to impregnate you with superior eastern european and cherokee genetics.
>pic related
this could be us, but you'd rather sell Brazilian ass developing techniques on a Hungarian child selling forum.
its pretty funny how so many retard "powerlifters" just do sheiko memes instead of thinking for themselves.
it's even infected my own gym.
>>37786435
Yeah, me and Alex told him good job. Apparently he told Alex that he saw some of his squats that he posted here.
>Haack browses /plg/ 1-2x a week
>>37786444
>>37786448
What! How is the weight of the bar transferred to the butt if not through the core? Rippetoe and everyone all say it covers pretty much the entire body
>>37786460
Yep, doing efficient and simple programs that save your joints, minimizes injury, largely manages fatigue well and are proven to work sure is stupid
>>37786470
>Haack browses /plg/ 1-2x a week
fucking lol
i knew he was a fucking frog
sorry for doubting you haack
>>37786470
>Haack browses /plg/ 1-2x a week
i knew he was at least somewhat autistic
>>37786470
>Tfw you don't lift at the same gym as Alex, Alex and Haack and browse /plg/ between sets with each other
>>37786499
and somehow my friends who do sheiko progress like shit, while the others don't.
get off your meme horse
>>37786491
Your core will thicken if you get fat or use certain drugs.
Squats will not thicken them. Yes it does train your abdominal and obliques muscles a bit, but that will not thicken your waist if you don't use certain drugs.
I've been squatting heavy for two years and my waist is still pretty thin. It looks even thinner now, from the lowerbody gains I've made.
>>37786499
>doing efficient and simple programs that save your joints, minimizes injury, largely manages fatigue well
You are not describing sheiko.
>>37786554
>I've been squatting heavy for two years
>heavy
""""""heavy""""""
>>37786554
Most female bodybuilders have thick cores tho
>>37786555
For me thats quite accurate
Done sheikos back to back for close to a year and never felt this healthy. only injury was a hand injury when i did a front squat max in a week between competition and my next sheiko cycle
>>37786459
>the worst pizza
reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee
>>37786554
>qts weightlifting
please
no more
>>37786565
twice bodyweight is technically heavy.
My 5x5 good mornings are 40kg. I had to cheat 50kg when I tried.
My low bar squat is 160kg
Is this a sign of a serious issue? I think it might be because hinging when squatting hurts my lower back and good mornings felt a little sketchy on my lower back
So I've been doing a low bar squat with high bar form
>>37786579
Do you always do the comp cycles?
>>37786575
They are on test though.
You're trannies so because of your fucked up weird crimes against nature, God and decency, you probably have less test than even a natty female.
>>37786591
bw multipliers dont count if youre a literal skellington
>>37786470
KEK
KEK
KEK
KEK
KEK
MAXIMUM OVERKEK
>>37786222
I wish I had some pointers desu but I am just as weak at deadlifting as you are.
It looks to me though like your shoulders are really protracted + no upper back tightness before you start the pull. pls correct me if im wrong.
I like to think of bringing my shoulders back, and from that position, down.
So the first part is kind of like tightening up for a squat, and the second part is just bringing them down from there.
:) :)
>>37786575
this is mattie rogers, an olympic weightlifter, notice the lack of a thick core.
bodybuilders take steroids.
>>37786575
Only the ones who are on drugs.
>>37786280
>sumo pull
uh....
>>37786605
Ok.
Ty. I guess I'll give it a shot. Thanks.
I like having a soft tummy, tho
>>37786618
not everyone will look like belyaev
>>37786589
>>37786608
oh, twink alex, also keep in mind that that was a max effort attempt, so diagnosing / talking about form is less relevant and useful.
>>37786610
Probably not the best example, that's an above average waist
>hear a knock on the door
>open the door and my dad is standing there, drenched in rain
>tells me we can finally go on that fishing trip we've been planning
>wake up
>dad died months ago
Fuck lads I was going for a 1RM today but that really fucked me up. I genuinely thought he was still alive and woke up with tears in my eyes. I can't stop thinking about him now. Should I post pone my workout by a day as this might impact my performance?
>>37786581
FINE YOU CAN PICK THE DAMN PIZZA
It's not like I want you to be happy baka.
>>37786639
Here's a double at 370 that's why less than max effort. I think the angle isn't as good though.
So any opinions on this: >>37786457
Is combining the lower of Sheiko and 3x upper of something else okay?
>>37786628
Mine is pretty soft.
Don't worry about it, just have a good diet and you'll be good.
>>37786641
i don't think so, regardless, she will squat way more than you will be able to. since she squats 300lbs for reps
>>37786635
Holy shit, she can probably outlift every single man in her country that isn't also lifting for competition
>>37786671
why is your stance so narrow?
>>37786641
>>37786610
Most of her waist thickness if just fat. She doesn't have low bf%.
>>37786635
>that little stumble at the end
also she's surprisingly... well-rounded
>>37786672
Is a good diet just being healthy and avoiding bananas?
>>37786672
Post the entire picture please
I won't jack off because I'm not gay but I've got to see that body
Those birth giving hips drive me insane
>>37786672
fuking lewd
>>37786683
Because I don't know what I'm doing? Joff was telling me I should widen it, but didn't want to change things too much for my 1RM attempts. I'm going to play around with a wider stance maybe this week.
>>37786470
Oh my god this is amazing kek
>>37786708
yeah it looks awkwardly narrow
>>37786642
it doesnt really get easier, you just get colder to it
live your life anon and remember him, try to take the parts you liked most about his personality and implement them into your own, best way of making someone live on
go get that pr lad
>>37786672
Well time to jerk off, thanks a lot faggot.
All my precious sperm wasted.
>>37786672
do you have klinefelters or some shit or is this just the power of brazilian hormones
Whoever fucking invented salt water needs to be shot wtf
>>37786671
>>37786683
>>37786708
Nothing wrong with narrow sumo tbqh
Why does haack post here?
It's just full of chicks with dicks
>>37786728
and i can point to steve goggins and say nothing wrong with squatmornings but its not really the case in general
>>37786729
Because he is autistic as fuck
https://youtu.be/DR1kh5nppz4?t=9m45s
Commissr needs to be shot
>>37786751
FUCKING KEK
>weight myself this morning
oops i bulked way too hard this holiday
>>37786723
Hello /fgg/
>>37786764
I don't have a >chemist picture saved, but he's pretty ugly too 2bh, was probably bullied as a child
>>37786785
DELETE THIS
>>37786785
I don't want to hear it
Stop
>>37786785
where the fuck to they get those pics Tbh lol
no way its the lifters that give them
>>37786800
I don't even mean it in a bullying kind of way, everyone that posts on this website is defective in some kind of way.
>>37786800
>>37786785
STOP
I DONT WANT TO KNOW ANYMORE
STOP
>>37786692
Good diet means not getting fat.
If you're on HRT, it's good to try to lose some of the body fat you have and then bulk up again.
The fat doesn't move around from HRT, but if you lose the fat you have and then gain fat again, it'll redistribute to more feminine places and you'll look more feminine.
Nothing wrong with bananas if you eat enough fibres and drink enough water.
>>37786698
>>37786723
>>37786696
Cmon it's not even lewd, just my belly.
>>37786726
No klinefelters, just natural wide hips, plenty of lowerbody exercising, and HRT with a good dieting strategy. Though I'm still not in my goal weight.
>>37786815
>everyone that posts on this website is defective in some kind of way.
you could really just take the 'that posts on this website' part out Tbh
>>37786815
Virtus and Buda are normies though. Same with Norsefat and twink Alex
>>37786832
trappy srs question, what do you like about guys? physically i mean.
>>37786851
Only virtus seems
None of the others
>>37786832
But potassium!
How can Haack be autistic when he says things like this?
>pic related
>>37786751
>>37786769
>>37786851
BenchJoe is pretty normie as well these days.
trappy, serious question
if you wanna be a woman why don't you get rid of the benis?
>>37786871
He's lying.
>I rarely drink
Translation: I went out once the year I turned 21 and had sex
Having had sex once doesn't preclude you from being a weirdo fuck autist.
>>37786851
Don't know too much about Virtus but nah
And there are more ways to be defective than being a KHHV
>there are people that thought the haack could be smaacked
>>37786880
>Gets angry at amber for not letting him take a picture of pizza before taking a slice
Not quite. No bully benchie, I promise
Well shit.
>mcdonalds cup i was using to ash my joints
>had a little water in it
>gust of widn just knocks it onto the floor
is god trying to tell me something?
>>37786896
he almost was Tbh
>>37786899
Yes, you damn degenerate. Ash in something that isn't so unstable next time :^)
>>37786864
Everything? idk how to explain it, it's just what I find attractive.
>>37786868
Is pretty important for your health, and counter-acts the effect of sodium (which makes you retain more water and look more "bloated" and your belly "thicker")
>>37786893
Cause I don't think my genitals have anything to do with my gender, and I like my benis.
>>37786720
Thanks anon
>>37786696
>I won't jack off
I will.
>>37786896
Haack would've lost if Gibbs didn't get unlucky and made a stupid mistake on this squat.
>>37786941
But spiro!
>>37786941
>Cause I don't think my genitals have anything to do with my gender
Kys
OFFICIAL Trip Autism Tier List
CHADDEST OF CHADS--NEVER GONNA BE A FROG
>boardshorts
>Buda
>Twink Alex
>GBro
A LITTLE BIT AUTISTIC BUT IT WON'T STOP THEM FROM GETTING PUSSY BECAUSE THEY ARE GOOD-LOOKING OR ONLY MINIMALLY AUTISMAL TIER
>Joffrey
>Norse
>Poutine (seems really autistic on 4chin, but i suspect not so much IRL)
Decently Autistic Tier
>Isley
>BenchBro
>Bodorio
>Fat Retard
>Underscore
>PRutus
Hard To Tell Tier
>Alex
>trappy
>Virtus
>>37787005
>Isley
>Frog
Lmao
>>37787005
I do not agree to this list.
>>37786963
even with the fuck up he was close to locking out the deadlift
also lets take a moment for the fallen
>>37786963
If gibb's didn't make the mistake Haack would have just deadlifted 400kg.
>giblets will never accept that they got btfo
>>37786984
Taking spiro doesn't mean you can't eat a banana. Just means you need less potassium than a regular person, cause spiro is a potassium-sparer.
Eating a banana is completely fine. Just don't eat 10 bananas while taking multivits.
>>37786963
I don't understand, he did this weight for a very easy 2x2, with competition plates and everything in training
wtf happened?
>>37787080
>wtf happened?
shit happens
>>37787005
I AM NOT A CHAD REEEEEEEEEEEEEEEEEEEEEEEEEEE
>>37787080
Maybe just nervousness. Definitely not a lack of strength, he did squat it just fine.
>>37787039
DELETE THIS
>>37787029
;;
What happened to screamer?
>>37787080
>in training
Different environment than competition. And I don't mean to speak from a solely powerlifting perspective, as my experience in it is very limited, because all competitive sports are like that. The subtle differences between live competition and even the most exacting of training environments is part of what makes sport so engrossing.
>>37787149
>he doesn't know
>>37787029
>>37787099
>>37787149
https://www.youtube.com/watch?v=HGYJDMnhj0k
He'll be back lads
>>37787150
>"engrossing"
*tips fedora*
>>37787149
got gold in squat
got bronze in bench
had the lead going into deadlifts
fucked up his 2nd deadlift
tried it again for 3rd couldnt get it
would have only needed his 2nd to win the 105s
instead came 4th
>tldr; coulda came 1st, didnt even make podium
>>37786516
that megsquats video lol, so uncomfortable
>>37786603
you should since they make you do less volume and that is good for a while
>>37787187
Is his name actually screamer? Kek
>>37786470
You were supposed to keep that a secret you penis
Also: now you have to get drug tested.
>>37787223
Stephen manual
screamer nickname because he screams
>before it all went to shit ;_;
>>37786555
This. That is exactly not sheiko.
>>37787230
>posts other people nudes
>tells others what they should keep secret
loled Tbh
>>37786107
I have broken AF meniscus and had a bad sprain on cruciate ligaments and lateral knee ligament (Gade II on both), the result is unstable knee syndrome on my right knee, I can squat to IPF depth no problem but If I hit 95%-100% RM I tend to shif to the right to compensate bad ROM if I don't use a belt, ROM on the whole right leg is fucked because of injury but I still can squat heck the UKS gets worse if I don't lift, just rest have 12 weeks on rehabilitation and then start squatting from zero.
>>37786579
>For me thats quite accurate
You are clearly an exception, not the rule.
Genetics, durability, mindset, attention span, access to a good gym and training partners, etc.
For the average uncoached joe schmoe that isn't on point with recovery, Sheiko is not sustainable.
>>37786782
I don't play /vg/.
>>37786832
What's your goal weight Trappy?
I think your stomach looks fine.
It's pretty feminine.
>>37787230
Hey I took your advice and lowered my bench on sheiko to only a 10kg inflation
>>37786672
I feel special having the uncut version
>>37787230
Hey I took your advice and it lowered my bench by 10kgs
>>37787285
Only picture I don't mind now having
>>37787230
Hey I took your advice
>>37786851
>Yeah goys! I, Rocco, am totally a normie
IMPORTANT
http://www.strawpoll.me/10655658
http://www.strawpoll.me/10655658
http://www.strawpoll.me/10655658
>>37787349
>Mfw sleepy scumbag
>>37787349
>http://www.strawpoll.me/10655658
Sleepy scumbag reporting in.
>>37787273
50-52, not sure yet
I'm at 48 now, but I'm still too skelly :s
t-thanks, y-you too
>>37787029
awwwwww ='(
>>37787296
Jesus fucking christ what did you lower it from?
>>37787406
Ultra wide grip and started sexting with a trap online.
>>37787424
The biggest inflation I've done is 7.5kg
Except the deadlift but I haven't done a raw deadlift single in ages.
>>37787406
Let's just say today was not a fun first day of sheiko
>>37787404
Hello friend, can I ask you what you increase your max by each sheiko cycle? To give me an idea of what I've got ahead of myself.
I'm slightly paranoid and was thinking of testing it after each 4 week block to see if it's working then using my new max for the next 4 week block?
Or is that really stupid?
>>37787406
I realise now you werent replying to me
...oh
>>37787404
Where are world's next year?
I want to come watch you compete.
>>37787436
I increase it to what im capable of doing on competition.
I put 310 instead of 315 this cycle because I thought my 315 in competition was disgusting technique wise, and figured if I increase my max to that I wont be able to work on it:
https://www.instagram.com/p/BDtJemLI-TF/
>>37787450
>me
>worlds
laughinggaston.jpg
Isnt it in minsk?
>>37787436
>>37787449
Fucks sake
Use your current maxes to start with.
>>37787451
How are you so tight and controlled all the time?
I struggle so much with this when squatting.
Usually end up going balls to the wall, knees touch each other, ass shoots up, lose all core tightness and wonder why my lower back is blown out lol
>>37787451
whenever i see you lifting i expect you to yell "JUMALAUTA EI HELVETTI". still dissapointed so far
>>37787473
I don't want to be working with lower numbers
My ego couldn't handle it.
guys I have a problem
.
.
.
.
.
I GOT TOO MUCH DAMN MUSCLE
>considering to do some private tutoring or someshit to afford private coaching
>>37787478
I try very hard.
I know its a meme but its 100% correct. Trying hard every single time is the best cue for tightness.
Im leaving for a friends house rn so I cant look myself, but somewhere in the archives is a post of me being very detailed about my squat cues.
>>37787482
sorry ;-;
>>37787497
Run sheiko
>made by a scientist
>>37787400
You'll do fine! ^^
Keep your head up,
>currently 79kg, bouncing between 14-15% body fat.
I'm at my weight goal, I need to lose just a percent or two of body fat though and not drop mass. Had too many cheat days lately with quitting smoking and stress from moving to a new city. Need to knock it off.
>>37787522
Sheiko did shitall for me when I tried it
>>37787530
Welcome to being a genetic dead end, buddy
Population: me and you
>Only lost 0.2 lbs this week
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
>>37787473
Lol?
You are supposed to use your all-time maxes for sheiko, not "current maxes" ?
>>37787547
You're a fucking idiot
>>37787543
Breh why don't you just stop losing weight? it honestly sounds miserable.
Granted I never went below ~2700 cals / day on my cut, but still
why not just maintain for 3-5 months?
>>37787540
went on to put 35kg on my total on another programme right after
>>37787563
Can you answer my sheiko questions?mive just began it today
If I test my maxes at the end of each block (on c1 right now) and use my new maxes for the next block will that work?
Don't want to wait for 14 weeks to test maxes
>>37787587
I would be worried about doing sheiko, a longish program, getting far into it, and realizing i ahvent made any gains.
>>37787599
Um no because that isn't fucking sheiko
>>37787622
What if I did it anyway
>>37787571
The deficit feels fine desu. Barely even notice it now. Just pissed that my body enjoys retaining things to troll me.
>>37787602
worst comes to worst it's great form practice, i bet i got a lot of work capacity and shit from it too
>>37787630
You haven't read a single thing on sheiko before ever, have you?
>>37787652
No. I took the spread sheet and started running it.
I'm no nerd, I just lift
>>37787633
>0.2 lbs this week
>deficit feels fine
Because it's barely a deficit, unless you're for some reason holding onto a lot of water weight. In which case it'll drop overnight anytime
Does that fat guy ever post here anymore? Fatlifts I think.
>>37787675
>I'm not a nerd
And it shows through your posts so why don't you stop trying to use your feeble little brain and go back to doing what the spreedsheet tells you to do
I would buy online dietmeme programming
>>37787687
I think you need to retread what you just wrote
>>37787696
I'm sure you'd find a way to weasel out of paying him though
>>37787678
I feel pretty damn bloated at the moment, not to mention that I still haven't taken a dump yet. Not because I didn't want to, but because my body hates me (and I probably didn't get enough fiber). Hopefully tomorrow it'll drop massively.
>>37787700
No I don't
>>37787711
No one wants to hear about that disgusting shit fatso
>>37787721
You really do
>>37787721
Not him but you do
>>37787734
Pun intended?
>>37787735
>>37787749
You're both heavily moronic in more ways than one
Hey
Where u get that body frum
I got it frum my daddee
>>37787755
I don't think you know what the word pun means
>>37787767
Not either of them but you're brain dead retarded
Be grateful you love in Russia and not Toronto, otherwise I'd kick your ass
>>37787788
I'm sorry you're incapable of reading English, my condolences
I can only hope that you speak and understand your native tongue better
guys can you toast bread from frozen without it affecting the texture and taste of it?
>>37787813
I don't think you know who you're FUCKING speaking to
If you tell me where you live I'll book a flight and I'll come over and beat the FUCK out of your puny Russian body and I'll kick in your skull
I run this general and it's time for you TO GET THE FUCK OUT
Sheikoexpert got scared and ran away
Guess he's a massive PUSSY
>>37787824
Yeah desu
lel reddit is filled with strong people
https://youtu.be/OGaYe8cJ6Dg
>>37787909
Woowee I had to pop it down again it's taking a long time to toast!!
>>37787005
>tfw mysterious
FUCK I BURNT MY TOAST
https://www.youtube.com/user/ThatDudeinBlue/videos
joffrey are you related to this guy? you look very alike
>>37787922
literally only strong guy on reddit
>>37787909
How do you feel about new California shit?
Also fuck the ocean. Salt water is shit tier I'll stick to my freshwater from now on.
>>37787924
>>37787934
That was fast
>>37787909
does mr. ling make you carry a katana now instead?
>>37787956
I had it down before he said anything genius
>>37787952
yea saltwater sucks, I hate oceans
Right now I'm lifting 6 days a week since I'm doing my bench and squat cycles for Smolov Jr. on different days. But once I finish, I'm thinking of doing either Sheiko or Texas Method. Problem is, both of those programs are only 3 days/week. Anyone have any good 5 day intermediate powerlifting programs?
>tfw hate rest days
>>37787563
sup
man I had this awesome dream I was with two women at the same time and was sucking this Latinas butthole it was fantastic I was surprised I didn't cum my pants from that dream
>>37786672
You always have the prettiest skin, is it diet and skincare? If so teach me.
It could be filters too, I guess
>>37787984
Candito 6 weeks
>>37787984
You can make TM a 4 or 5 day program.
>>37787989
This verifies what I said earlier since the Anons was within 30 days
>>37788006
Didn't I tell you to FUCK OFF?
>>37787935
>implying
>>37787992
be white as a ghost
don't get much sun
laser hair removal
drink plenty of water
exercise
good diet with good micros
skin moisturisers once or twice a day
take photos in good lighting
I think that's it?
>>37788006
He was not competing ;)
I'm waiting for you to admit you were wrong instead of trying to switch your arguments to be my arguments.
>>37787971
Wave rolls up high and youve got the taste of salt shit in your mouth forever.
>>37787984
You can make TM into a split, but I prefer how it is normally as a 3 day program. Pick up PP 3rd edition since it has a lot of variations for TM
>>37788068
>he was not competing
He was running the competition block you fucking mentally ill MAN
