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/plg/- powerlifting general
where competitive powerlifters come to chat and also help out those new to the sport
helpful info :
http://pastebin.com/99cMvaQh
>pyjama edition
>>36825180
too bad most of you aren't fit at all, you're fat neckbeards who use powerlifting as an excuse to stay fat. kill yourselves. tripfags too.
>>36825189
desu its my excuse to staying <83kg
have a nice day tho
>>36825189
Hello sean
>go to pl gym
>group of people there start a pl team
>they're all PTs/meme lifters
>literally all they do is take pictures and socialize
>ok........
>>36825223
too bad most of the /plg/s aren't even about powerlifting, it's just about tripfags and an online popularity contest
>>36825236
as long as your exaggerating there is nothing wrong with socializing in the gym
you are going to be meeting these people a lot, so have fun
>>36825242
>too bad most of the /plg/s aren't even about powerlifting
we are here if theres powerlifting to be talked about, if no ones starts something we will still post something i dont see the problem
you sound like you asked an ss question one time and got ignored
I have no idea what i should be picking for attempts for bench for meet in 4 weeks. I did 5 singles at 100% of my old max today,
https://www.instagram.com/p/BEVLu97L2X5/?taken-by=marcus.whitley
Wasn't hard but i don't know if i could open with it. Really want 127.5 or 130 on the day.
Is the pause long enough or should i work on that more?
>>36825380
what I do for all lifts:
openers = something you can do for ezpz triple, you should be able to just wake up, get out of bed, and do it cold. that easy.
seconds = something you can do for a moderately hard double, but a very manageable single
thirds = yolo
>>36825180
I have been feeling pain on my right knee when i squat, i have checked my form and is ok, anyone could give me any tip, i would really apreciate it
>>36825403
I did 116 for 3 sets of 2 last week at like rpe 8 so i probably could have done 3 pretty comfortably. So something like 115 - 122.5 - yolo?
>>36825380
>Wasn't hard but i don't know if i could open with it
yeah you want to open lighter, dont want to bomb out especially if its your first meet
>Is the pause long enough or should i work on that more?
desu it doesnt look competely controlled on the chest, a picky judge could make you wait
i basically do this myself>>36825403
maybe a bit harder on the 2nd but thats probably because im bad at reps
>>36825426
that sounds pretty good to me smoothiebrah. maybe a bit lower on the 2nd, but that is pretty dependent on how your 1st feels.
I assume that was your skills test day? because that looked pretty darn ezpz for something that was your max prior to this.
I would work on pausing longer at the bottom though leading up to the meet if I were you though. you might have some trouble if you go into a meet doing all of your reps like that.
Am I a bad person for flirting with fat chicks who obviously like me just so I can watch them spill their spaghetti for a temporary ego boost?
It feels good t b h
>>36825380
>https://www.instagram.com/p/BEVLu97L2X5/?taken-by=marcus.whitley
>>36825403
pause needs work. you should be able to hit a two-count when needed.
as for attempt selection... guy i quoted is really conservative. Normally i would say yeah your opener should be a double/triple weight (closer to a triple if its your first meet), but generally the second attempt is either your conservative PR attempt or something that matches your gym PR (especially if you are cutting weight). 3rd should be a YOLO.
but the (achievable) goal is to always PR on every lift. best way to do that is usually to conservative PR on your 2nd and go big on the 3rd. powerlifting is about steady progress
>>36825441
will practice controlling it more going into the meet then.
>>36825450
This was the max out day in the comp prep of sheiko, told me to do a couple of singles at 100%, did 5 for practice. I hit 128 TnG on a random day in the gym like a month ago, so i would like to get close to that for a 3rd.
Was supposed to deadlift today as well but i am spreading out some of the workouts because i have started sailing alot again. >>36825468
I did a meet last year and i just used the heaviest triple from canditoes 6 week as my openers, all of which were very easy.
Gonna have to practice the pauses alot in the coming weeks.
>>36825236
Tbh club training is great because you can spend an hour doing a 3x5 just bantering with your friends
I've got a problem. There's three different type of plates at my gym. Two rubber coated ones and some bumper plates. The trouble is, all three are different sizes.
Now I don't know if I'm deadlifting, or some slight height based variation.
>>36825487
i benched 130 in the gym tng and only managed 117.5 paused in a meet Tbh lol
also not ipf?
>>36825515
could always get your autism on and get the measuring tape out
should be 450mm
>>36825380
Joff got me the hookup on something really wonderful: http://thestrengthathlete.com/s/Attempt-Selection-kgs.xlsx
>>36825561
its just a novice meet run at a local powerlifting gym, pretty sure most of the people there lift gpc.
>>36825561
Gonna have to I think. there's like a good 3cm difference in height between the plates. That's potentially too radical a difference for my taste.
>>36825577
ahh ok
just that you were benching with heels up
carry on
>>36825598
i realised why you asked, i plan on competing ipf next year maybe, but i am comfortable heels up for now. Will change when i go ipf.
>TFW this gets redlighted (2 reds)
>>36825686
Did they at least give a reason?
>>36825686
are the spotter the refs or whats going on there lol
>>36825695
Depth
I got the white from a sidejudge
>>36825686
Don't post a front angle for depth senpai
>>36825686
This is why I don't really want to compete
>>36825716
nothing to worry about unless you are boarderlining your squats
>>36825710
Sorry senpai
This is my second attempt
>three whites
>>36825729
Or you get a judge on a bad day/out to prove his toughness.
>>36825735
its ok you only need 2 out of 3 ;^)
>>36825730
>>36825730
literally where are the fucking side ref?
have you got side views from training maxes?
>>36825761
Yeah, positioning of side judges was not optimal. They sat basically in a row, because of the pillars
>>36825787
was this a novice meet or something?
>>36825805
This was the state championship in Nordrhein-Westfalen in Germany. Fed is bvdk, a ipf affiliate
>>36825180
>that guy squatting 1pl8 and change
Would fucking suck having Haack in the rack next to you
Js
>>36825836
>This was the state championship
all my keks
looks like it was just a few guys walking into a gym and deciding to have a meet
no way is there enough room there
>>36825871
Powerlifting doesn't really have a notable presence in Germany
It's not like here in Freedomland where the state championships are packed to the gills and each class filled with the maximum amount of lifters
>>36826062
>Powerlifting doesn't really have a notable presence in Germany
that seems quite surprising
>>36826074
It's not really big in Europe outside of Scandinavia and Russia and the U.K.
>>36826062
>Powerlifting doesn't really have a notable presence in Germany
Pretty sure it's still more than most of europe.
>>36825871
The place was definitely too small.
But this year was extreme. They had to spread the meet to two days, because so many people registered.
Last year most weight classes had two or less lifters.
>tfw powerlifting is near non-existant in my country
I'm still a beginner but thought I'd start looking into how to enter powerlifting here in Flanders, when there are meets, etc. Took me a while to find and am unimpressed to be honest.
Pic related.
>>36825845
>Would fucking suck having Haack in the rack next to you
Don't be a pussy
I train with 3 guys that have heavier totals than him and it's fine, unless you pussyfoot sound like a queer lmao
>>36826322
its blowing up in holland tho u mad
>>36826529
Currently coaching some exchange student from The Netherlands who attests to this.
>>36825686
>backspotter spotting with hands under the lifter
Just a little public service announcement: never, ever, ever, backspot someone like this friends. Sidespotters take the weight, backspotter balances. If you're backspotting and your arms are around them or under the lifter and the lifter drops the bar backwards you will have a bad day. Doesn't take much to steady the lifter if they fail.
>>36826602
fucking dumpers lad
https://www.youtube.com/watch?v=AOuAFaiLdV4
single backspots in the gym also shouldnt be a thing, i hate seeing it
>>36826322
arent these for old people?
>>36826602
Post yfw when a ref asked me to spot hands under at a local gbpf meet
PS hi friend, why are you back here? Remember when you left /plg/? Before all this, before pepe? You were gone five months. Five months I waited, hoping that you wouldn't come back. Every year, I took a holiday. I went to california, there's this cafe, near the gym of the Aaron. Every fine evening, I'd sit there and order a diet coke. I had this fantasy, that I would look across the tables and I'd see you there, with a gf and maybe a couple of friends. You wouldn't say anything to me, nor me to you. But we'd both know that you'd made it, that you were happy.
>>36826703
>at a local gbpf meet
just checked and same for me Tbh
>ps
kek
>>36826677
No, it goes sub-junior, junior, senior, masters 40+/50+/60+/70+
>>36826649
what an idiot, wearing sleeves in the BPU puts you in the raw with wraps class
its naked knees or wraps
>>36826703
Shocked desu. Utterly shocked. You can seriously hurt yourself doing that.
I'm back because I actually missed plg. 4chan is still terrible as a whole but I like the community and plg and felt like coming back to it. I'm having to spend a lot more of my time doing normie things these days and that actually sapped a lot from me. Slowly developing a rhythm and finding more time to do things like shit post on plg :)
>>36825699
o k
>>36827148
Dw I insisted I spot hands over.
He let me because, well, I'm the one doing it.
Btw Isley tells me he's come up on your binch and now benches 150kg
>>36827244
He benches 150 at 105. I am not impressed :^)
On Sunday I benched 142.5 for a few sets of doubles and I'm hoping for 150 at my comp next week.
>>36825730
Why is the bar bent so much?
(war das in Düsseldorf?)
Weird thing that I've encountered that I need advice on.
So, I'm starting to hit heavier weights now and very recently during sets I've started basically pussing out on higher rep sets (>5). I'll be doing 125kg x 8 of squats and on my 3rd set and 4th set I'll say to myself "fuck it" and rerack on rep 6 or 7.
I've basically become a weak willed loser. Any advice to overcome this? maybe things you say to yourself or things you do before the lift to man up and do it?
Didn't get this at lower weights but ever since my squat has neared 4 plates it's started to happen.
>>36827283
Have you lost your virginity senpai?
>>36827338
If you're scared of heavy weights, lift heavy more often.
Try a bout of squatting every day/ Bulgarian methodesque for a few weeks. big weights will no longer frighten you, they'll become your normal. After that grinding out reps won't be a big deal.
You'll also be really good at lifting near your 1rm, which is a skill worth developing.
>tfw you have a completely meh, middle of the road session
Feels annoying. At least with bad sessions I feel like I learn something.
any Aussies in? Thinking about doing my first meet. Looks like the only one that works with my schedule is the open in Melbourne.
Is the open huge and very busy? Thinking a smaller one might be better for a first timer. As it is I'm at least four hours away from Melbourne, so it'll end up being a big affair, so a huge meet will probably add in even more stress and fatigue.
>cutting for a couple of months (~2500cal)
>always balloon up when I eat whatever I want on weekends (~3000cal)
>ate nearly 4000 calories yesterday
>feelssogood.jpg
>didn't gain any water weight
>feel great
>look leaner than the day before
Bulking, I'm so sorry I left you baby, I'll never leave again after this cut is over.
>>36827680
stop posting
>>36827697
You can't make me. :^)
>>36827433
They usually run it with junior nationals so it's super busy.
I did it back in 2014. Great experience. Would recommend. A bit too hectic for a first competition though.
>>36827283
I bet your squat is like 240 now too
Leeman might be moving to Thailand because of legal steroids. That should be fun.
>>36825180
>>Won first place in my university power meet.
>>lmao only one in my weight class
Stats
>>118 lb bw
>>155 bench
>>225 squat
>>280 deadlift
>>inb4 skelly
>>I'm actually a super manlet
Just wanted to share. Im pretty satisfied with my results.
>>36827749
pls be kg
>>36827761
Sorry m8. It's in lb. Maybe one day.
Pls be gentle anon
>>36827749
118 is too small unless you are a literally under 5'2"
>>36827722
Yeah. I'd really rather something a bit more mellow.
But if it's the only option I'll just suck it up. It's not like I'll do well. Set new pr this week on all three lifts, sitting at 155/95/160. Coming last in a big meet is no different than last in a small one.
>>36827749
>mfw these are my stats in kg minus a couple
>>36827824
so still no 2xbw squat?
>>36827798
>Under 5'2
Oh man how right you are.
Like I said, super manlet.
Not gonna lie I hate this card I've been given but it's like ehh what can I do.
>>36825787
I would be a little upset about all three judges calling depth from the worst angle to call depth.
>>36827849
at least you have good facial aesthetics right?
>>36827849
It's okay man. I'm 4'11 and the bench gains are great.
>>36827824
bragger
>>36827868
>tfw tall as fuck and have good bench gains
>>36827875
stop posting
>>36827836
I got called for depth for my 2x squat. I can definitely do it out of competition.
>>36827860
R8 me
That's an old photo. Im currently in class
>inb4 asian
>>36827749
>118lbs
as a manlet myself
wtf
what height are we talking here?
>only one in weight class
what else would you expect desu
happy for you anyway lad
>>36827849
oh right
no excuses tho
https://www.youtube.com/watch?v=rJaZnIQMNGs
>>36827888
breh..
>>36827836
I hover around 110kg, but I did my 2xbw squat at 108
> approaching t rex mode
> Nuckols program calls for quad hypertrophy
Wat do lads
>>36827920
Do the program.
>>36827920
Get bigger lats and pecs
>>36827920
realise there is no trex mode and to think otherwise would be to stop progressing for something to catch up
>>36827958
and this as well.
should i do project momentum or just kill myself
>>36827909
>bodyweight metrics
Stop fat shaming me shit Lord.
>>36827980
you deserve it
>>36828019
No you
>>36828048
actually, you
>>36828060
Nah I got my 2x bw bench
>>36828066
I don't recall you benching 200
>>36827974
same thing desu
What are we training today?
Deadlift(w/ 15kg chains) 70%x4x4, or 'till I hit @8.
Snatch grip deads(w/ 15kg chains) 75%x5x3
>>36827958
>>36827959
>>36827962
>>36827971
Ok thanks
Was mostly memeing
My lower body isn't even big, my upper body is just tiny
Just figured out how to keep my glutes engaged during the whole ROM of a squat lads. Been lifting for almost three years.
>>36828103
Bench press, squats, resistance band bench press and some accessories today here senpai. Ezpz week of sheiko coming up.
>>36828247
spill the secrets, fampai.
>>36828103
last squat session on c6w
>>36828264
You just... do it. Screw your feet out, push your knees out, and don't lose it.
>>36828299
so just feet at 11 and 1 and pushing your knees out? cool, i was already doing that.
i'm curious, did you notice a huge improvement when you started doing it after years of lifting? did your weight go up suddenly or did it just feel better?
>>36828103
Max effort lower. Deficit deads & front squats
What do you guys think of doing a TM where I can just have two RDs between VD and ID and just do my diddly on the first RD?
Or is it better if I want to diddly on RD to just take an extra day off before I do ID?
so:
VD
Rest
RD (w/diddly)
Rest
Rest
ID?
or
VD
Rest
RD (w / diddly)
Rest
RD
Rest
ID?
>>36828103
Starting this back up. If it's too easy I'm bumping up my max
>>36828467
Hi Boardie,
What ever happened wit hthe sheiko meme?
what are you doing for binch?
>>36828103
Deload week. Also, all of my gym shorts are in the laundry, so no gym today.
I still don't know what I'm doing for the actual deload...
>>36828460
So if you're running the program for more than a week, you're following ID up with VD?
>>36828482
I ran Sheiko incorrectly and put 20lbs on my squat in like 7 months. Decided to switch back to American programming that operates at a higher intensity
>>36828076
I got it but then I lost it.
>>36828460
"No"
Two RDs is a waste of time, and doing a max effort deadlift on RD is counterproductive to what you're trying to achieve that day.
>>36828261
>resistance band bench press
These fuckers feel so good. It's like I hit a perfect groove with them every single time.
>>36828316
My lower back felt better, that's for sure
>>36828499
How did you run sheiko incorrectly?
>>36828460
Nah ladm8, two IDs if anything. Squat/bench then dead/bodybuilding
>>36828581
Inflated the maxes whenever it was an easy day instead of letting the fatigue bleed off
>>36828585
Interesting. Did you run it this way?
How was it?
>>36828631
Yeah eventually. Gr8. If you've got it in you to do another set or two on VD, do it. Do two or three ID sets as well. Pretty much any and all bodybuilding is fair game. And remember you need to consistently eat well, TM isn't a program you can half ass.
>>36825587
Just put a rubber mat beneath the plates.
>>36825686
tbqh it looks like the judges aren't even paying much attention to it. Bad luck I guess.
>>36827338
Do lower reps?
>>36828103
Squat squat squat squat squat
paused squat paused squat paused squat
Drop cleans til the gym closes
>>36828460
>have two RDs between VD and ID and just do my diddly on the first RD?
Literally why?
>>36828460
Also this >>36828585
Read PPST
>>36828673
Your "sheiko inspired" tm is not at all sheiko inspired and you don't understand sheiko.
>>36828655
Alright thanks. The motivation for doing Dl on a different day instead of on VD is because by the end of bench I am usually exhausted and already at the gym for over 1.5 hrs with stretching, and I also try for getting reps in above the 5x5
>>36828843
well hes a mentally ill faggot that doesnt get the concept of powerlifting and just posts here because he thinks plg is a part of fit, which it isnt, and want attention
everyone should just ignore him
>tfw don't want to lift today
>just want to play ds3
>I wish I had a leg press machine at home so I could train legs while sitting and playing wideo games
>>36828870
Don't be so mean to her baka senpai, she has given good advice.
>>36828655
Sorry, still this guy
>>36828856
Did you just do your sb ID and then your deadlift ID the day after?
I'm also eating like a fat fuxk and severely overweight at this point but going to remain at or a bit below this weight for the next 6-8 months probably so
lads I'm going to start training squats with super high frequency, 2-3x per day, but without any belt, knee sleeves shoes, or any thing like that, whish me luck
>>36828877
Iktf
Was me last week. Even skipped half a session because I couldn't care about it
>>36829084
Why would anyone want to waste oil like that? Humans are weird. First they give insanely high value to something that is being literally spit out by earth in huge amounts and then they just decide to waste it.
>>36828896
Doing heavy deads after a full VD is a shit meme. Keep them for ID. That said, doing some kind of volume deads is a good idea.
>>36829163
>I don't understand modern international geopolitics
>>36828896
And yes, Fri/Sat or Sat/Sun
I sometimes ask for advice from strong people at my gym and they always tell me shit about how I should never eat carbs before 14:37 EST, only at 3 carbs a day, 90% protein, 69 meals a day blah blah blah.
They never answer any lifting questions, only ever talk about these ridiculous fad diets.
It made me realise that people who are strong just lift and don't worry over the science and shit. They don't know shit, they just lift.
Maybe you science fags should just lift.
anyone have an excel of advanced large load cycle?
cant get the app
>>36829163
that is what happens when an oil well is broken, all the oil spilling out will pollute the soil, so it is better to just burn it
>>36829203
Anyone that is actually strong knows a lot about how he needs to lift in order to get strong.
>>36829174
I probably don't.
But what I mean is that we are such self centered little shits that that we are willing to waste precious nonrenewable resources just to deny them to someone else. It's pretty retarded in the grand scheme of things.
>>36829242
'no'
https://m.youtube.com/watch?v=Mhv6gipA3dc
>>36829211
I have it but you're a faggot so no, I don't have it
>>36829211
I have it but you're a nigger faggot so I don't have it
Tried sumo for the second time today and it suddenly felt easier than conventional. I'm pulling sumo at my competition in 3 weeks yolo
>>36829292
*pat pat*
>>36829211
Google 'sheiko all programs excel' and a compilation sheet is one of the first results. It's the CMS-MS cycle in that one.
>>36829298
*purrs*
>>36829294
3 weeks is plenty of time to adjust if sumo comes to you particularly naturally.
>>36829263
HAHAHA WHAT THE FUCK IS THIS SHIT
>>36829203
amen brother
>>36829313
If felt pretty good. The only thing was that I literally lost balance sometimes when banging out reps
>>36829324
t. the man with reverse progress
>>36829203
>>36829324
People who are strong and are retarded about their training are probably the gifted ones.
Those science masturbators are usually the faggots that stall hard at shitty numbers on their LPs.
>>36829334
**the guy who had reverse progress when he used science : ^ )
>>36829327
You'll get used to it. Do you lose it forward or pulling back at the top?
>>36829360
back at the top
>>36829355
Who else here >autoregulation4lyfe
>>36829355
>blatantly forcing overtraining is science
>>36829360
i have plenty of pressing in my programme, how jelly are you?
Play cards against humanity with us
http://pyx-2.pretendyoure.xyz/zy/game.jsp#game=71
Password is "plg"
Chat in the box at the bottom
>>36829389
of course it is faggot
>>36829378
das me niqq aa
>>36829416
youre so bitter these days
>>36829378
I am so confused by the lack of this in /plg/.
Autoregulation (and let's b srs RTS) are hands down the GOAT training paradigm
>>36829378
Seriously considering it. RPE main lifts and other compounds, myo-rep all back and isolation work.
>>36829406
Why would I be jelly? Because my shoulder or something?
>>36829422
this is actually the most incorrect statement to date
i'm in the best general mood and wellbeing i've been in for like 1+ year lol
>>36829423
I use %'s because I am terrible at judging RPE, fatigue drops etc.
>>36829423
Needing a calculator for fucking thing is a pain in the ass. Bigger issue is there isn't really any RTS template out there except the one for low intermediates
>>36829360
HEIGHT
FACE
FRAME
>>36829447
2/3 ain't bad
t. Meatloaf
>>36829436
>Why would I be jelly
because ohp is fun as fuck?
>>36829441
You don't need a template, just use a lifting schedule you enjoy.
who else hates white ppl
>>36829440
>I am terrible at judging RPE
How is this possible, just think to yourself "how many more could I have gotten?"
It only doesn't work if you don't try hard enough and overrate everything
>>36829457
Oh I'm going to be doing a lot of pressing in these coming weeks. I haven't progressed in bench since I've stopped The Pressing
>>36829468
They all look the same
>>36829484
>I'm going to be doing a lot of pressing in these coming weeks
good lad, pressing is goat
i got really subpar gains on sheiko bench, new programme has pressing and literally got 3x as many bench gains. attributing all of them to the press
>>36829423
tbqh, my "autoreg" is a bit different than RTS, but I did it in the past and i love it
basically
>squat 1-2 a week
>front squat 1-3 a week
>bench 1-3 a week
>OHP / jerk / PP 0-2 a week
>rows 2-3 a week
>deadlift 1 a week
>curls, pullups, GHR, biceps, chest press, other pretty boy stuff rotating out every other day
for pretty much everything, either
>go hit a heavy af single, then back off and hit a few pause reps or some sort of variation
or
>hit a stupid huge high rep set
like yesterday i deadlifted, went up to 635 lbs for 2 singles, then dropped to 495 and did 1x9 paused
shit was brutal
>>36829484
Maybe try running a non shit bench program instead
>>36829461
>You don't need a template, just use a lifting schedule you enjoy.
I don't want to optimize every little nook of programming but what you're describing is well below what I'm willing to use
>>36829501
That isn't relevant to my interests
>>36829497
Which program?
>>36829512
TSA, pressing 2-3 x 5-8 once a week
>>36829527
Link? Or is it le secret?
>>36829498
We got what you mean norsefat, you just do whatever the fuck you feel like in the gym.
It's cool when you know you have no discipline and ambition to stick to written out programs.
Because it will fail anyways, you will have a shitty mood and also at some point fuck the program up anyways.
>>36829534
le secret unfortunately, specifically asked if i could share it too
>>36829527
And what did you run before that had you perma stalling bench?
>>36829497
Sounds dumb
>>36829547
I understand anon
Is there a way I could pay for just his benching program?
>>36829505
Why? There are literally hundreds of combinations of s/b/d that would work. Picking one you like and can adhere to is by far the best choice.
>>36829563
Just run TSA 9 meme
off to fail a P-chem II exam lads
hopefully i still graduate rofl
>>36829535
>can't tell if you're being genuine or trying to patronize me
so here's two responses for you
>yeah man, gotta do what keeps you interested and keeps you happy
or
>kek nice try faggot, it doesn't haven't to be that complicated. seriously just do what makes you better and what you know works
take whichever of those is more appropriate
>>36829550
ive never perma-stalled on bench
>>36829551
its fantastic
>>36829563
i'd send an e-mail and ask, sure its doable, maybe he'll even share the project template. said he just didn't want it to go online due to morons trying to sell it as theirs + morons injuring themselves and blaming tsa, so maybe if you just ask nicely
>>36829573
right i'll try and stick to what presents more progress
>>36829592
A good mix of both.
I totally understand your point and support it, however I have to take away a little of your enthusiasm towards that matter, because it really gives a wrong impression to newbies reading it.
>look this guy is strong and says to just do what the fuck ever in the gym, I'll do that too now!!
>>36829621
So you benched 3 times a week, had shit progress and then swapped go benching 2 times a week and pressing once, which made your progress skyrocket?
>>36829621
I'll send him an email. Are you getting proper coaching? Or just a program?
>>36829668
I have it but you're a fucking fagit so I'm not going to give it to you
>>36829665
no i went from benching 2 days to benching 3 days and pressing one day
>>36829668
no i was part of
https://www.reddit.com/r/powerlifting/comments/4esw60/recent_tsa_training_study_effect_of_perceived/
so basically just have a template
>>36829716
benching 3 days to benching 3 days and pressing one day*
not done volume calcs duno if it increased or not
>>36829173
Yeah....takes forever and exhausting.
I was thinking of doing like this guy said on a separate day, or just doing 1x5 on my ID and then strapping up and doing some volume at lower intensity once my grip a shit after the 1x5 diddly
>>36829190
Thanks m8
>>36828843
Literally explained in minutia detail on the picture. Sorry that I don't have time to draw it to you.
>>36830034
As opposed to figuratively explaining? Fucking idiot
>>36830034
I'm starting to realize you're an idiot. Lol
>>36829621
>said he just didn't want it to go online
i doubt everybody else is as respectful as you, hows he going to stop the ones that arent Tbh
>>36830107
http://dictionary.cambridge.org/dictionary/english/literally
>>36830034
I hope you realize that the whole concept of sheiko is long term training with a focus on the macrocycle and not the microcycle
[Please excuse the shitty equipment, only gym with rack available in town]
I need some help with my squat. There is some serious assymetry going on as you can see. It all starts with the foot placement (which I falsely perceive to be symmetrical during the set) but there is lots of compensation going on.
You can clearly see 1) the left hip getting into way more external rotation than the right one
2) left leg being generally way more out (both knees and toes)
3) the barbell rotating towards the left side (you can notice the right wrist bending after the right shoulder runs out of ROM)
4) The barbell sits kind of diagonally on the back
I also have the tendency to go way too deep, almost if not completely ATG and have no stretch reflex mainly because I feel like I will lose my balance if I go any faster. But I want to correct my assymetry first because I think I will go snap city if this continues for long time. I have mild scoliosis (less than 10 degrees) but I don't think it can stand as an excuse for that much assymetry.
Thoughts/ideas?
>>36830168
the bar isn't even centered on your back dummy
>>36830130
you and me both, surprised its not out in the wild already desu
>>36830147
I hope you realise TM isn't Sheiko, and "inspired" isn't "copying it exactly the same way it is".
I simply took some of the concepts behind Sheiko's programming style for intermediate lifters and applied it to TM. Again, explained in the picture.
>RPE
https://www.youtube.com/watch?v=xM8nWR956zE
>>36830143
Yes that is the definition of literally which you still seem to be incapable of using correctly in a sentence
I'll forgive you since you're a Mentally ill hue
>>36830168
Seems to be more bar on the right. Its off center. Reeeeeee
>>36830213
Sean please.
Definition:
using the real or original meaning of a word or phrase: They were responsible for literally millions of deaths. We live literally just round the corner from her.
If you translate literally, you translate each word in a text separately, without looking at how the words are used together in a phrase or sentence: Translations that are done too literally often don't flow well or don't sound natural.
informal used to emphasize what you are saying: He missed that kick literally by miles. I was literally bowled over by the news.
informal simply or just: Then you literally cut the sausage down the middle.
http://dictionary.cambridge.org/dictionary/english/literally
>>36830245
So what you're saying is you didn't use the word 'literally' correctly
>>36830168
That stance is all fucked up senpai. Bring it out some and reduce toe angle slightly. A stance that close works well for very few people and the ones it does work for rarely have that extreme a toe angle.
>>36830201
>I simply took some of the concepts behind Sheiko's programming style for intermediate lifters and applied it to TM.
sheiko inspired implies it has anything to do with sheiko programming
your shitty tm variant doesnt
>>36830183
>>36830219
The reflection you see on the barbell is not a center knurling. The barbell has not center knurling at all. I always make sure I put my fingers at the exact same point symmetrically and that the part of the barbell that goes beyond the hooks is equal on both sides
>>36830265
Read the picture and shitpost less.
>>36830263
K
>>36830245
What kind of guys are you attracted to?
>>36830281
i read the picture, it has nothing to do with sheiko
>>36830291
Isley would be a very emotionally abusive significant other
>>36830264
I will bring out the stance. Hopefully that will help with cutting depth too? Should I keep using a three step walkout or can it be causing the stance misalignment because I'm temporarily putting all my weight on one foot?
>>36830281
Go back to your thread, cunt.
going for BP amrap wish me luck lads
>>36830310
Good chance it'll help keeping depth in check yeah.
I doubt the walkout is causing you to be uneven other than your feet being even but that's less of a walkout issue and more just making sure your placement is good by the end of the walkout or adjusting if it's off.
@36830281
Attention shitposter: Yes, you! It would have appeared you have made a grave mistake. The post that you have just made isn't fitness or PLG related. Your post is contributing to the degradation of PLG general. It would be much appreciated if you could direct your post to the appropriate board/thread that it pertains to. Thank you.
>>36830351
Good luck
What's the weight and %?
>>36830168
>>36830310
Open your stance a little bit more
As you're squatting lowbar, think about pushing your hips back instead of going straight down. Don't try to force a vertical back angle.
Watch this webm to get an idea http://data.desustorage.org/fit/image/1454/27/1454270128307.webm
And of course, https://www.youtube.com/watch?v=QhVC_AnZYYM
>>36830351
Good luck, friend. What are you aiming for?
>>36830370
>Art of Manliness
>Ripp
I don't even have to watch to know the vid's shit
>>36830280
you literally are not centred
your hands may be right but your back isnt
look at the distance between hands and shoulders
and the obvious bar longer on one side if measured from the centre of your back
you hands dont make it centred
>>36830351
STAY SAFE
T
A
Y
S
A
F
E
>>36830370
I have just recently asked around here on plg, and it seems that many people actually don't sit back, but down instead.
Including bodorio, who is probably the strongest squatter on this board.
look at what i just got lads
>>36830465
Which pornstars molded pussy flesh light should I get
>>36830464
Ye all the good squatters told me sit straight down and it helped.
>>36830465
Typical iPhone user.
I found a free one but decided to leave it
>>36830485
None, they are all beat up to trash.
>>36830464
Isn't virtus a better squatter?
>>36830497
did you at least see if it was used
Fatigue hasn't dissipated and feels even worse than Friday. I have had no appetite today or yesterday. I can feel my impending doom. JFMSU senpai
>>36830524
>SS
>Fatigue
I think you just need to try harder
>>36830370
You are *literally* the worst non-ironic trip/namefag we've had in a long time.
>>36830518
Listen you lanklet javla skit, don't EVER let such stupid, moronic stupid fucking statements fall out of your fat misshapen mouth again or your next needle is going to have a little "extra" present courtesy of my friends in the särskilda operationsgruppen.
>>36830280
your back is not centered with the bar, are dense or something? do you not have eyes? its plain to see
>>36830518
and theres hotpiss Tbh
not sure if he counts tho
>>36830543
this is a top five /plg/ meme tbH.
>>36830536
Kills yourself retard
>>36830464
Everyone likes to squat differently. More experienced and competitive lifters should try and find what works best for them and for their proportions and strengths.
Anon here >>36830168 isn't an experienced lifter though. He should stick to basics. If he wants to "sit down", he would be better off doing highbar. It'll be easier for him to stay balanced and avoid having the bar move all over the place and creating moments arms by not being over the middle of his feet.
Just my opinion though.
>>36830518
Eh, no idea actually, didn't think so.
Does virtus have any YouTube / Instagram / any videos?
>>36830536
From squat VD last week tbqh, and also probably the effects of 10 lb LPing my deadlift for almost 100 lbs. I'm really hoping to just hit 240x3x5 bench today. It would make me very happy if I got that at the absolute most.
>>36830168
Stop squatting. It's the worst lift.
>>36830590
5 sets of 5 really fatigues you that much? Lmao
>>36830616
It fatigues everyone if they're not a rank novice lifting bitch weight
>>36830616
I upped the volume dose too much, combined with deadlifting 1.5x a week adding 10 lbs a session, and not very great sleep last week.
>>36830640
Don't respond to newfags
>>36830629
but he squats 250x5x5 at like 210lb
>>36830648
s-so
isli isli isli
tsk tsk
>I don't need to incorporate more quads into my squat
t. 295lb x 5 squatter
>>36830662
It's pretty damn light.
>>36830586
virtus meet video
https://www.youtube.com/watch?v=hl0WSpxCqhk
>>36830685
>implying I haven't been
I actually have been sitting back less the past couple weeks
>>36830696
My recovery is pretty garbage at the moment, finals coming up this week and next week. Not that it matters, since I'll be cutting starting may 1 anyway.
>mfw high bar squat more than I low bar squat
>mfw deadlift is only 10kg over my squat
I can see myself making huge deadlift gains switching to sumo but I don't think I'll ever lift more low bar than I do high bar
>>36830726
>Grill Rock
>>36830726
he uses performance enhancing drugs
https://www.youtube.com/watch?v=-THRmAZgnGU
wew he's thicc now.
>>36830497
Even for low bar...?
>>36830726
Pretty solid.
Looks like he does sit back quite a bit?
>>36830750
desu, most strong raw lifters pretty much just squat high bar these days.
A sumo deadlifter will never be stronger than a conventional lifter though, can't ever see this happening.
>>36830923
>desu, most strong raw lifters pretty much just squat high bar these days.
'no'
>A sumo deadlifter will never be stronger than a conventional lifter though
'no'
>>36830923
>>36830971
Kill yourself degenerate weeaboo faggot
>>36830954
'yes'
and
'yes'
low bar is 100% an equipped meme lift
Only twinks are stronger with suomi.
>>36830989
Post your squat so I can laugh at you
>>36830997
you are counting <93 and <105 as twinks right?
>>36831015
My squat is pretty bad, only 220kg.
Got a lot better once I stopped fucking around with low bar.
>>36831029
>>36830989
you're a fucking dumbass
>>36830168
1. I recommend feet at shoulder or slightly-outside-of shoulder distance.
2. You need your toes pointed in a direction that allows you to screw your feet into the floor. This may vary from person to person, but too wide of an angle (e.g. toes at 30 and above degrees) will prevent you from doing this.
3. If you're worried about depth, then box squat with a platform that stops your butt such that your hip crease goes below parallel. Keep practicing so you develop muscle memory.
Stay strong anon.
Reminder to lift with good form
>>36831019
><93 and <105
Both Jesse Norris and Eli Burks pull conventional
>>36831059
bah gawd he's broken in half
thank you skeletor
>>36831059
What is "good form" ??
>>36831078
and? weirzbicki pulls more than norris even though norris is busted for roids oh and weirzbikci pulls sumo
lel
>>36831078
and both Wierzbicki and bryce lewis pull sumo
>>36831129
Norris has pulled 826lb aka 374kg, 374kg > 372.5kg and Norris weighed in lighter than Weirzbicki.
>>36831132
Eli Burks out pulls Lewis by a significant amount.
>>36831132
>>36831129
Yes, but again, we're talking the manlet division.
The simple truth is, that in absolute terms, a sumo deadlifter will never outlift a real deadlifter. Simple as that.
Relative strength is just a meme.
>>36831059
>crawling towards the camera at the end
Fuck that was legit spooky
>>36831162
I'm sure that someone mobile like Hall or Shaw would put up massive sumo numbers if they tried.
>>36831158
>Norris has pulled 826lb aka 374kg, 374kg > 372.5kg and Norris weighed in lighter than Weirzbicki.
Weirzbicki has pulled 380kgs
i dont know why you only look at weirzbikci world record but look at any random pull norris does
fucking idiot lel
oh and weirzbikci is natty and never got busted for steroids while norris doesnt have any ipf records and is busted for steroids
>>36831212
Is this sheiko expert?
>>36831232
>>36831232
Why yes it is
>>36831248
CAN'T WAKE UP
>>36831252
why do I never hear about #40 or programs higher than #40? are they too difficult?
>>36831232
Yes this is me what do you need?
>>36831266
A large portion of it is because most people here who are running sheiko are highly uneducated when it comes to sheiko programs and thus they grabbed the newest, easiest to follow, most available and most marketed ones
#40 etc are more older and specific types of programs
>>36831212
>norris doesnt have any ipf records
well that is wrong desu
>>36831266
They are only for expert lifters and everybody here is novice.
>>36831287
No world records; i.e. the only relevant records
>>36831282
I see, thank you sheiko expert!
Can you explain why bodorio and even people like benchbro did well on sheiko while others burn and crash?
>nose is blocked and extremely runny at the same time
>keep sneezing all the time
>head feels thick
NOOOO LADS
NOOOOOOOOOOOOOOOOOOOOOOOO
NOT AGAAAAAAAAAAAAAAAAAAIN
>>36831304
Bodorio and BenchBro are fat fucking worthless slobs
>>36831304
Also I forgot to mention that; back when manhaven project was a thing, those guys used 40 in a lot of their cycles
I don't think anyone burned and crashed really unless theyre extremely stupid and not dedicated
Stupidity because they picked a program that isnt for you
if you're referring to norsefat "crash and burning" he didnt really crash and burn, he just wasnt used to any real accumulative fatigue (see: fat and lazy and does not like any volume and instead likes putting little work in and not progressing for the last two years once his noob gains ran out)
>>36831282
Aren't you running sheiko >80kg right now and only doing the squat?
>>36831301
yeah i know
http://goodlift.info/lifter.php?lid=4576
and its a suspension not a ban
bit like islet Tbh lol
Thought squats would feel worse today tbqh. 240 is moving pretty ok for me being as fatigued as I feel. 2 more sets left.
>>36831372
gj bby
Give me a bench program that ill make gains on without changing bodyweight
>>36831340
No I think you're confusing me for Sean
I am Vladimir; Vlad for short
>>36831349
Islet is permanently banned; as per global rule #9
As for Norris; you say suspension, I say temporary ban
Vase, vase
Amen, Amen
Caribbean, Caribbean
>>36831334
>manhaven project
My googling isn't turning up much on this, what/who was this?
>>36831399
Wow I feel bad for Sean then.
I don't think I could be such a lazy weak slob desu. I have to be doing actual lifting or I go insane.
>>36831395
Daily maxing
>>36831407
Try Russian Google instead?
>>36831334
running sheiko 3 day, do you think its fine if after i do my mock meet on friday, i just start next cycle next monday? im worried i might overtrain if i jump straight into it without any rest.
>>36831416
If I'm not mistaken Sean has employment; where as a NEET slob like you who has nothing to do in life expect for lifting is much different
>>36831439
No that's perfectly fine, the first few weeks aren't intense at all and the purpose is to prepare you for the oncoming volume; the programs are made so you can run them back to back without losing all your fucking work ethic by taking weeks off and doing nothing but rubbing your dick and doing meme bodybuilding bullshit
>>36831399
It expired 05/05/16 fyi
Global rile 9 was violated and for that was banned an extra 30 days
>>36831440
No you are mistaken actually. This is Sean and no I don't have a job I just do my squat sets twice a week and spend my days on 4chan trying to drink away the pain of being so lazy and worthless.
I really wish I could be like you sheiko expert.
>>36831399
There is only one correct way to pronounce vase desu
>drunk in the middle of the day
You're only supposed to do that on special occasions with friends pal.
>tfw you realize we are his only "friends"
wew
>>36831399
>you say suspension, I say temporary ban
not really, banning even if temporary would be removing any records and results and starting over if he is allowed back
with a suspension everything stays as it is, he just cant enter a meet of a predetermined period of time
also they are spelled different
>farted on most reps of my 3rd and 4th sets
Wew lads, is it normal to lose tightness when that happens?
>>36831472
>tfw you realize we are his only "friends"
I actually do get kind of sad thinking about this tbH, as much of a douche as he is, I can't help but feel no human really deserves his life and think it's cruel that fate dealt him such a hand.
Like, he's been here a year+, right? That's depressing.
>>36831465
does the money not make you happy?
>>36831461
No, it says 30 days but its permanent
In case you dont recall, Sean takes 5 months off from /sp/, goes back, says he whats up, I'm Sean, then gets banned for ban evasion
As does everyone else
because violating #9 is permanent
See pic related
Not sure why it says 30 days when you get banned; since it is permanent
>>36831483
Potato, potato my friend
>>36831465
>>36831518
No Sean is employed, as he has provided enough proof in the past
Furthermore you are NOT Sean because Sean does not punctuate his sentences with periods
>>36831518
its literally not tho lol
>>36831440
thanks mate. another question if you dont mind.
im confident in all my 100% lifts and i wanna smash some bigger numbers. do you think its too aggressive to try these numbers considering its a mock meet and no external pressure:1st - 97%; 2nd – 102%; 3rd 105% or 107%.
>>36831530
Tomato, Tomato
>>36831510
I don't know what to say except wait for the 5th of May and then report spam.
>>36831527
ive seen him do it
why are you so obsessed with sean anyway vlad
>>36831531
Yeah definitely; this is all approved by Sheiko himself; 100-105% range, 2-3 sets
>>36831542
>tfw sean knows you are right
>>36831555
>ive seen him do it
>him
So I see you're backtracking and admitting you're not Sean
>>36831543
It isn't spamming; I will simply be notifying the moderator that someone who is evading a permanent ban is posting
I wish there was a way where you could select which rule they violated on the report
>>36831510
It's not permanent if you are not a repeating offender.
>>36831578
Data, data
>>36831590
>So I see you're backtracking and admitting you're not Sean
no i just butted into the conversation
if you were the profiler maybe you could tell us anons apart
>>36831606
I don't know how you can get more clear than "evading a ban will result in a permannent one"
ISlet, evaded a 3 day pornography ban
You are, or I mean islet (because you're not islet right ;) ) therefore banned permanently
>>36831609
why are you replying to me vlad?
>>36831638
Because you replied to me
>>36831631
I'm not isley and I once got a 7 day ban for "evading" during a 3 day ban, last year or so.
It's not an instant perma ban. They just make it sound like it so that people don't do it. They only permaban repeating offenders.
>>36831652
what?
>>36830369
>>36830379
cheers brehs! i smeshd it
135kg, 87%, so did 3-3-6 (failed 7th miserably)
lel i may actually be stronger than when I maxed few weeks ago
>>36830424
elbows are like lolnope but still alive
>>36831658
No you're anonymous so that's why you weren't repeatedly banned for ban evasion because they had no way of knowing
>>36831674
No, I was actually a trip.
>>36831662
I replied to you because there was a (you) signifying you replied to me
>>36831684
where
>>36831683
Yeah, your names islet and you're ban evading right now
also there's no such thing as a 7 day ban evasion ban, or at last not in the last 6 years, so you're full of shit
>>36831669
Good lad
>>36831700
Not isley.
But sure. Keep telling yourself what you want to believe in.
>>36831497
>he thought squat plugs were just a meme
>>36831059
P R I M A L
THREAD >>36831721
THREAD >>36831721
THREAD >>36831721
>>36831716
i dont follow
are you sean?
>>36831712
There literally is not an option for a 7 day ban for ban evasion
its literally standardized and the only option if the moderator clicks ban evasion is 30 day ban
its been this way for at least 5 years
you said this happened last year
you are therefore lying, like a weasel, much like islet, whether or not you're the weasel himself doesn't matter at this point
>>36831733
K mate
>>36831732
Do you even have to ask?
>>36831747
"Im not sean" meme
Nice
>>36831407
It was a blog with three or four guys running Sheiko before it was cool. Mostly doing 37, 30, 31, (40), 32 or something similar.
