\PLG/ powaliftan

first heheheheh

>>35519297
Heh nice 1 breh

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(Sean and friends please ignore this.)

Whenever I try to hit a deep squat (I normally squat lowbar and just break parallel), my calves take a beating and I can't put any pressure on them (especially any kind of squat) for a few days.

Any ideas besides squatting wide and rolling?

Pic related, bottom of a (very light,paused) squat.

>>35519352
Your sleeves could be bunching up and putting pressure behind the knee. This could cause calf pain.

Does it happen without sleeves?

>>35519352
Why are you going that low yo begin with you stupid fagit
Maybe your ankles are letting you know what a stupid fagit you're being?

>>35519371
Yes it does, but I do think the sleeves might make it worse.
>>35519372
I asked you politely to ignore my post.

>>35519382
>the sleeves might make it worse.

I get some calf pain from wrapping sometimes.

Might just be tights + sleeves balling up behind the knee and putting pressure on the connective tissue/muscle. Maybe a thinner sleeve on ATG days (like thinner oly sleeves).

>>35519396
hm, okay. I will try some squats in just gym shorts.

Now that I think about it, I don't remember the last time I didn't have something covering my knee while squatting.

>>35519421

Going sleeveless feels naked. Let them kneecaps feel a cool breeze :)

Probably just some soft tissue bruising. Hopefully it fades in a few sessions.

Good luck.

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Whew

>>35519446
Thanks senpai. I'll report sometime next week.

>took a three hour nap last night, couldn't sleep any more than that
>got dead tired around 2pm, held out until 8pm
>feel asleep at 8pm
>sleep 7 hours until 3am
>not tired now
this is hell
i know ill get tired again in the middle of the day, but i can't sleep
its currently 5am
when i woke up at 3am, i just lied in bed with my eyes closed and kept trying to sleep but gave up after maybe 40 minutes

what do?? it's 5am and I'm on break but i dont want to fuck up my sleep schedule, should i take a nap from 6am to 10am? i might not even be able to sleep at 6am

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>tfw unbanned

>tfw finally get to start a new training cycle today
Was starting to lose my mind from doing a full month of whatever I wanted desu, need that structure in my life tbqh

>>35519973
Another wilks cycle?

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My pecs cramped tying my shoe. It might be time to start doing some stretching bullshit.

>Spoto press 315 x 15 x 3, 12 x 2
>Yellow slingamajig 315 x 15 x 5
>Paused SDBOHP 6 x 5
>Pushdowns, band flyes, L raises
>Muh prehab

Tomorrow is the start of PROM round 2, I'll be winging the weights, set/rep scheme, and exercise selection. Programs are for nerds.

>>35519982
I'm jealous of your life

>>35520108
:( don't say that anon

>>35520126
It's OK
One day I'll be happy with my own

>>35520126
not him, but you do have a nice life based on what I see tBh
>decent job (inb4 chinese grocery store)
>nice fiance
>regular workout routine
>able to go on nice hiking trips
seems nice man. maybe someday I'll be able to be happy like you

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What are your favorite deadlift variations and why?

>>35519982
Yeah, if it works then i'll stick to it, making some ever so slight modifications though this time around

>>35520170
paused because in my experience it yields the best results

>>35520143
Damn anon you're bumming me out

>>35520146
I have a great life for sure

Just doing what makes me happy nomsayin?

>>35520182
Hell yeah why would you switch? You're making monster gains

>gf out of town for 3 weeks
>realize I forsook social life when I got with her
what do I do now

also

>sick with stomach bug for 1 day, puke entire day, no eating
how much should I deload?

>>35520170
trap bar because im not a nigger

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>>35520221
>Just doing what makes me happy nomsayin?
that's why I lift too tBh. not to get too sappy on you, but for the longest time before I started lifting, I dealt with a bit of sadness in my life; just kind of felt like I wasn't doing anything. But since I started lifting, and I am able to actually see myself getting bigger and making tangible progress, my life has without a doubt gotten better and I feel happier with myself, so that's good.
/blog

>>35520185
second. Paused deads made a huge difference for me.

>>35520253
anti-second. Fuck trap bar.

>>35520253
>trap bar
>not a nigger
Yeahokay

>>35520233
Why deload from one day? Don't t b h

>>35520170
Conventional? Paused off floor
Sumo? Block pulls or double paused

>>35520221
Because I only put 2.5kg on my bench last training cycle, compared to 25kg on the one before it :(

>>35520347
so this next one, you will only put 0.25kg on. damn, that sucks.
but m80 if you expected another 25kg, that would be insane.

>>35520185
>>35520310
>>35520316
Thanks guys. Now to figure out how to slot them in.

Last round was:
>Conventional PROM 5 x 5
>Sumo PROM 8 x 3
>Pendlay rows
>Assorted bullshit

Also want to slot in something to help my squats, since I'm only doing them every 4 or 5 days right now. I was thinking bulgarian split squats.

>>35520347
More volume more betterer.

>>35520170

Snatch-grip generally.

Block pulls from time to time, but mostly for ego and because I do some strongman stuff. Never had ab doms worse than when I did sets of above-the-knee rack pulls with a hold at the top.

I've also been known to deadlift in the smith machine. I regret nothing.

>>35519449
>maple bacon

dear god, I want this

>>35520361
Nah I expected 10kg, I could have gotten a 7.5kg gain but I fucked up my peak by not listening to wilks, and on meet day I had 1.5hours of sleep and only ate 1 packet of chips for the whole day of the meet, wasn't fun senpai

>>35520366
This desu

>>35520408
>on meet day I had 1.5hours of sleep and only ate 1 packet of chips for the whole day of the meet
I've only competed once so I'm far less knowledgable than you are about that stuff, but that seems unwise

>>35520347
Yeah but that's because your bench form is terrible and Jesus wasn't there to tell you that in person

>>35520283
Yeah man that's great. It's all about getting the ball rolling. Getting started is the hardest thing

>>35520408
I'm going to be your new bench-only coach. Here's your first training cycle:
>Bench 1 million x 2 billion x 3 trillion
>Force feeding x heart failure 5 times a day
You'll outbench Sarychev in no time, but only if you do this program exactly as written.

>>35520471
>bench form
Bench form is for midgets and communists. Wank might not be a glorious american bench monster, but he's certainly not a diminutive gulag-dwelling red.

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>couldn't lift during finals week
>gym closes for two weeks due to winter break
>over the course of those three weeks I gain 6lbs because inactive as fuck and holiday eating
I'm losing it mane; does this mean I cut now, or do I just pick up where I left off?

>>35520561
do you have a certain weight class that you need to fit into in the near future?
what sort of programming had you been running?

>>35520170
The one where it doesn't feel like my glutes are tearing.

>>35520408
>Nah I expected 10kg, I could have gotten a 7.5kg gain but I fucked up my peak by not listening to wilks, and on meet day I had 1.5hours of sleep and only ate 1 packet of chips for the whole day of the meet, wasn't fun senpai

As if anyone listens to wilks

>>35520428
Didn't do it on purpose, had a lot on my mind that night tbqh

>>35520471
It didn't deviate that much at all actually, and with my slightly shitter form I still hit a 12.5kg 6x3 volume PR, and I hit 2.5kg under my meet max for 2x2 comp pauses, so I definitely blame my failings on sleep deprivation and lack of food

>>35520592
I don't compete, so I don't have to meet a requirement. I just feel like shit, and this is fucking with me because I wanted to hit a 300 wilks before summer.
I was doing something along the lines of Justin Lascek's Texas Method.

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>>35520617
>I don't compete, so I don't have to meet a requirement
>I was doing something along the lines of Justin Lascek's Texas Method
oh, well then I think you'll be fine. hope you enjoyed your 3 week deload :)
just try to pick up where you left off and I'm sure you'll be A-ok. maybe lower the ID weights like 10lbs/5kg or something on the first week back, but I'm sure you'll be just fine.

>>35520617
>I was doing something along the lines of Justin Lascek's Texas Method.

What? Being shit at powerlifting?

>>35520640
thanks man

>>35520616
Wilks method?

>>35520657
Yeah senpai,was just suprised my bench suffered so much in comp and my squat went up 17.5kg with more in the tank and deadlift 10kg with more, I guess I just have to properly plan ahead for bench gains

>>35520697
Maybe don't do wilks method? Wilks method is silly. Do sheiko. He'll love that!

idk how to do skeiko... should i just do what the spreadsheet says?

>>35520741
YES

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>>35520741
Don't worry. Me either. And I just finished the last session of the 20 week 4 day program today.

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night night /plg/, see you tomorrow :)

>>35520741
yes, how else you you do it?
and make sure your recovery is good
accessories shouldn't be too hard.

>>35520779
Skills test?

how do you progress on sheiko? should i just do the 80kg spreadsheet?

Did some deficit deads with over 60% of my max lads.
Felt like I pulled something in my lower ab/pelvis but it doesn't really hurt anymore.
Heaviest part of C6W is tomorrow too ;-; What do?
Afraid of http://orthoinfo.aaos.org/topic.cfm?topic=A00573 but I keep fucking getting injured I just wanna fucking finish a cycle of SOMETHING.

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>>35520785
>>35520785

No. Full meet peaking. Doing a mock meet.

>>35520741
You have to fill a syringe with highly concentrated tren in a solution of the blood of chechen virgins after it's been filtered through a champion superheavyweight's knee wraps and then inject it directly into your heart. Boris will appear to you in a vision and you will know what you must do.

>>35520779
Now do a 5 day cycle!

>>35520795
Yes

>>35520795
Not trying to be a douche, but you might want to read into it before trying it bud.

the progression on sheiko is not in the form of increasing intensity (weight / specificity) like normal programs you might be used to.

progression is achieved through accumulation of fatigue. Fatigue elicits a stress adaptation response (you get stronger).

You accumulate fatigue by handling lots of volume specific to your competition movement. Volume is achieved through undulation (varying between more and less) lifts per week of the competition movement, usually restricted to the 70-85% range for singles, doubles or triples, because thats the best trade off of "what you're going to do in competition (specificity)" to "lots of practice / stimulation /volume"


>>35520821
>imagining a 5 day sheiko cycle

I would literally rather kill myself at this point. I'm done trying to better myself at this sport, at least for a while. its a fruitless effort and i need to go back to pleasing myself.

>>35520887
>inb4 massive PRs on mock meet day

>>35520170
Snatch grip, friend. Brings the good things of a deficit pull and works dat dere upper back.

>>35520887
>i need to go back to pleasing myself.
This this this this this this this this
Nigga its a hobby. Do what you like doing and what makes you feel good about it. You shouldn't be going to the gym and hating it.

>>35520906
I do like snatch grip pulls, but I physically can't lock them out without slamming myself in the cock.

>>35520170
Deficit sumo pulls with chains

>>35520887
>I would literally rather kill myself at this point. I'm done trying to better myself at this sport, at least for a while. its a fruitless effort and i need to go back to pleasing myself.

Whatever you have to do for yourselfmate... but they work well believe me. You just have to hate yourself that little bit more than the average self-loathing powerlifter.

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>>35520912
absolutely. I'm not going to be crazy good at PL and i need to get over that and enjoy myself.

and stop looking like fucking garbage, its bad for my mental health.

>>35520902
One would hope, but best case realistic scenario, I hit huge PR's on squat and bench that mitigate the loss of ~50 lbs on deadlift. and i total close to 1700 lbs in the gym.

>>35520924
Team Sacktap Lockout checking in.

>>35520887
Tbh I see a lot of people on here trying to turn their hobby into a job and then wondering why they don't enjoy it anymore.

>>35520985
I'm not sure what you're trying to say

Give life advice pls

>>35520987
>absolutely. I'm not going to be crazy good at PL and i need to get over that and enjoy myself.
>and stop looking like fucking garbage, its bad for my mental health.

What if you enjoy not being crazy good at powerlifting and looking like garbage?

But seriously, good luck with your mock meet.

>>35521003
Was just saying that they work well but that of course you should do what makes you feel better, not what some nitwit like me is suggesting on the interwebs

>>35521014
Find something you like and stick with it
Always do your best
Never feel bad for who you are
Don't be a bitch

how did filip make gains despite everyone else crashing and dying and burning on memeko?

>>35519290
nice hair you faggot

>>35521050

More food, better recovery, not getting as stressed out overall. Sheiko is one of those routines that really benefits people in a particular mindset and place in their life.

>>35521050
Honestly, aside from the emotional and mental beating it delivers you should not be crashing and burning on sheikoif you've chosen the right program.

>>35520998
mhm. i'm done with that shit.

>>35521019
thanks.

>>35521031
No, they don't objectively work well.

They work well if the athlete can sustain in it and thrive in it. If the athlete can't handle the beating, or they're unhappy or too stressed, then they don't work well. Just like what happened with me on sheiko.

>>35521050
its not fair. some people are just better. I think he's built better, and i think he's smarter - significantly smarter, than every one else. He also probably has a (luckily) less stressful schedule? I can't speak for his schedule but I don't hear him bitching about it as much as alot of people (especially me, though i could just be an exceptional bitch)

He also doesn't panic. I do. I can't handle anything mentally. Basically, I'm a bitch.

>>35521085
hello new friend
>>35521089
filip is full PLhermit desu

>>35521110
>They work well if the athlete can sustain in it and thrive in it.

This is what I meant.

>If the athlete can't handle the beating, or they're unhappy or too stressed, then they don't work well. Just like what happened with me on sheiko.

Which is a given for virtually any program but possibly sheiko more than others.

>>35521124

Far moreso than others. Sheiko is like the perfect storm of 'fuck your problems' programming.

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>it's a norsie tears himself apart episode

>>35521140
Know those feels. Knowing them right now in fact.

To paraphrase Boris: "I command you, survive".

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>>35521144
the opposite, really.

>>35521050
>implying I'm crashing or burning

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To the anon that was curious about the changes I made for next run of cube:

High bar squats out, front squats in
More quad focus, and I can't turn a front squat into a weird lbbs.

Spoto bench out, long paused bench in
Just more focus on staying tight on the bottom and drive off the chest

Romanian deads out, stiff-legged deads in
Just easier to stay consistent

Deficit deads out, paused at the knee deads in.
I need more work making the beginning of my pulls more consistent, and staying tight off the floor

Pulldowns out, bent over rows in.
I can finally do a reasonable number of chin ups and having 2 vertical pull accessories seemed redundant.

>>35520987
>I'm not going to be cray good at PL
The first time we work this out it's so rough

>>35521202
>paused at knee
Why so high?

>>35521226
agreed. off the floor is way more useful

So i put athletic tape on my fingers when pulling today because of my blisters and i guess i put it too tight so now all my fingers have large red spots on them and are swollen. On the plus side, deadlifts felt very good and i did an 11 second paused 70% DL for fun. Bench also felt pretty strong. Hopefully squats feel stronger on friday.

>>35521204
Just do what I do: Live in a constant state of denial.

Hey guys I need some more advice. Ive got a competition Saturday and my back has felt really sore for a few weeks and hasnt gone away.

Ive asked my powerlifting friends at my gym and after describing my training and how i feel they seem to be convinced its just soreness.

However they both disagreed on what I should do about competing. One said to drop out if I still feel bad when I go to weigh in and the other is pushing me to not be a bitch and compete anyway.

What should I do? I could barely get 4 reps of 225 warming up for deadlifts before I had to stop because my back hurt last week.

Sorry for the blog

are we all complaining now? Cool

I wish I was dad

>>35521253

I'd agree with the first guy. If you can squat and bench without issue, another option is to do the first two lifts normally and just take a super light deadlift attempt if your back is feeling funky. Its a pretty common sight to see someone doing 135 or 225 or whatever on deadlift just to make avoid bombing out.

>>35521267
nah man. I'm heading to bed. night senpai.

>>35521226
Meant below the knee

>>35521267
I will add to the complaints.

Was at grandparent's house for two weeks for holidays and the gym I got to lift at there had so many nice toys and lots of space, and now that I'm home my gym seems even shittier than I already knew it was.

I mean seriously, would it kill the owner to buy one fucking barbell in twenty years?

>>35521283
Good night beautiful ginger giant

>>35521276
Yeah im not so sure about squats either. I also got sick last weekend and have been trying to get rid of it this whole week. Its almost gone but my last workouts It was hard lift weight that should be no problem for me.

Im not worried about being sick since its almost gone but I just dont want to fuck up my back if it isnt already.

But it just feels like I shouldnt be sore this long

>>35519352
You wearing my pants

Did 90%(of 5RM) 6x5 bench and 1xF incline for chest yesterday.

Planning on doing another semi-volume session on Wednesday before doing some heavy stuff (3x3) on friday.

Whats reasonable for wednesday?
Thinking about something like 3x5 90% and around 3-4 sets of accesoire (PUMP!).

>>35521204
>tfw talented and going to be a fake natty

>>35522479
Lotus pls go and stay go
:^)

>>35522573
When i grow up i want to be like isley.

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>>35522768

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just wrote to candito saying I was willing to pay $750 for his 2 month coaching(he's taking in the 10 highest bidders)

and that's actually what I'm willing to pay

>>35522813
he's gonna prescribe you taco bell and mcdonalds 4 times a day

>>35522822
I'm not sure he'll pick me though because I only total 40g at 76kg and I've never done a meet and I live in Sweden.

>>35522862
>40g
i mean 400kg, LMAO

>>35522813
750 euros for 2 months of online coaching? Please tell me you are going to kill yourself after those 2 months.

>>35522813
For 250 dollars a month you can have sheiko himself coach you and develop a year long training plan for you.

>>35522862
>40g

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>>35522862
mfw when dyels give me $750 to prescribe ss

>>35523002
>>35523003
true but i like candito and i have the money so why not pay?

>>35522813
>>35522862
>Han betalar 6000 kr för en meme tränare i två månader
>När Patrik Andersson tar typ 1000 kr per månad
>När du kan få coaching från memeko för det priset

>>35523053
>a coach with over 25 years of experience and coached a number of IPF champions
>a YouTube celebrity that went to jnr world's a couple of times
Hm...dunno, you might be right

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>>35523073
>>35523065
>>35523053
>>35523051
>>35523003
>>35523002
>>35522862
daily reminder

>>35523073
A fool and his money are easily parted...

>>35523124
That's alot of Champions he's raised.

>>35523124
Andrey Belyaev not included in the list but he followed Boris's programming and credits him with the best results of his career.

>>35523168
And also all the fake fed dudes.

>>35523168
kirill, Aleksey Nikulin and many others are also not on the list

>>35523184
I think it's just a lift of his powerlifters.

The +80kg 3 day sheiko programm (only respecting bench) doesnt really seem to have a lot volume, in none of the weeks.

Whats up with that? I expected some crazy torture stuff.

I guess the struggle only applies to squatting and deadlifting sheiko?

>>35523184
Yeah I was just looking up how to spell Aleksey's surname lol.

>>35523195
No those are just his champions. He's coached hundreds of athletes over the years.

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>>35523195
you're unauthorised to use this meme joe

>>35523197
The 3 day cycles are really only beginner/intermediate level cycles.

>>35523211
Yea thats what i meant.
>>35523213
My first meet is next week :)

>>35523197
+80kg 3 day is a medium volume intermediate routine, it doesn't have all that much volume 2bh. The under 80kg 3day has almost about 50% more volume than that. There's a sheiko comparison excel floating around somewhere that has most of the cycles listed.

>>35523218
I thought beginner can take and should traing with more volume than already strong lifters?

But with my bench i am early intermediate, so the 3 day cycles are for me.

But from the looks of it, it actually looks like a 4day TM split would not even have noticeably less volume despite having 1 day of benching less.

>>35523197
80kg+ is seriously not that hard at all

>>35523224
gl obese joe

don't kill yourself

>>35523232
>I thought beginner can take and should traing with more volume than already strong lifters?

Elite level lifters can handle loads and/or volume far exceeding a beginner lifter. Elite Sheiko lifters trained 5-8 sessions a week.

>But from the looks of it, it actually looks like a 4day TM split would not even have noticeably less volume despite having 1 day of benching less.

Lol. Sheiko cycles build in volume over time, did you look through the entire cycle?

>>35523232
4 day vanilla tm has about 90 lifts a week if you do volume deadlifts. Looked at a random week of intermediate medium load, it has ~150 lifts. But yeah the difference isnt that huge. The bodorio death cycle has up to 444 lifts a week.

>>35523238
I remember the 3 day cycles being rough the first time I tried them but now I can look at the 4 day cycles and they're a walk in the park compared to what I do now.

It all depends on what programming you did beforehand I suppose. As a jump from 5/3/1 it was a hell of a shock lol.

>>35522813
Hahahahahaha this fucking cuckold holy shit

Will you send him a free coupon to fuck your gf/sister/mother /whichever exists the most too?

>>35523280
yeah sure it's all relative, but they get lumped in with the harder 4days by association and get caught in the "sheiko is le volume hype"
it's more volume than some programmes but it's nothing outrageous

>project momentum gives more coaching feedback than guided programming
its pretty cool, seems people get answers within a day

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>>35523195
You are my favourite creation

>>35523053
your income must be insane to basically chuck almost $1000 out the window.

or you're just insane and desperate.

>b-b-but i like to lift so its not a waste!

nothing he says will be significantly different enough from what you can learn for free here or anywhere else on the internet that warrants $750.

theres so much other useful shit you could invest in with $750

>>35523242
I'll try Norman.

Lads what's the secret to j00cy arms? My arm gains have stagnated for the past 4 months despite gaining a bunch of weight

>>35523260
Fedorenko plan 10/9/01-14/10/01 weekly NOL: 309, 279, 368, 281, 309
Belyaev 2007 plan weekly NOL: 247, 357, 407, 380, 422, 430, 363, 366
Belyaev 2008 plan weekly NOL: 101, 355, 385, 396, 397, 399, 342, 335

>>35523457
Just do extra arm work. Not even rob minds.

Talk to tailem?

>>35523457
concentration curls

>>35523292
Back in the day people used to think that the 3 day cycles were for elite lifters thanks to Eric Talmant, but he's a god-bothering fucktard.

>>35523457
Heavy rows, heavy dips, heavy presses, plus lots of iso work. Heavy compound upper body work is vital for big guns.

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>topkek100 just called me for a deadlift form check
>I laughed in his face

>>35523503
I've actually done this

Ask me anything

>>35523471
Rob minds everything. Except for trackpants, he doesn't mind trackpants.

>>35523503
>image.jpg

>>35522813
Im jelly of you and your bank account
I could maybe afford 1/7 of that

Lads I just Took a big fat stinking summarily topkek100 in my toilet oh my
There is topkek100 everywhere

How do I wipe?

>>35523507

How autistic is topkek100 irl?

>>35523471
I already train biceps twice per week, and have added in extra bench work since a long time ago, still stuck at 18.7's

I don't want to add any tricep isolations though since I get shitty elbows when I'm on the intensity bench cycle

>>35522803
ow
be careful benchfriend

>>35523195
dat lisp pun

>>35523479
Oh really now?

>>35523498
Hmm, not sure if I can add dips to my program, even then I'd probably just bench more often instead

>>35523553
being as fat as you are an extra inch wont make them look bigger, getting leaner on the other hand probably would

>>35523259
>did you look through the entire cycle?

Yea, i did.

Like, the most challenging thing i can find in there is some like 4x3 at 75% of 1RM.


I guess i just benched pretty high volume without ever thinking about it.

Current 1RM is 130kg, i used to have volume days at 6x5 105kg.

just finishing up medium load prep1. tempted to hop on large load prep1 afterwards. thoughts?

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Topkek100 sent me this image in regards to UK lifter so he says he would have better lifts than Kirill if he was 180kg

>>35523537
You'd be surprised. He's really normal.

Oh this one time, he wanted to work in on bench with me, but I didn't fancy unloading plates so I asked if he could work in with one of the girls. And she actually had to deload her bar so topkek could work in.

Actually it was the other way around. The lady asked to work in with me, and I sent her to topkek100 because I knew she could outbench (and out squat) him.

>>35523580
I have my max inflated by nearly 15 kg on sheiko. Also that should be 3x2 at 85pc desu

>>35523577
I don't care about them looking bigger, I just want them to actually be bigger, not to mention cutting as a SHW that's aiming for records isn't a smart idea desu

>>35523576
Which program? Wilks method?

What routine does topkek do?

>>35523605
Ye

>>35523580
>Like, the most challenging thing i can find in there is some like 4x3 at 75% of 1RM.
There should be some days with multiple sets at 80 or 85%, 4*3 75% seems like a lighter day.

>>35523599
having bp of 200/120 and being 90/10 isnt a good idea either breh
concentration curls are goat though lad

>>35523580
Which cycle are you looking at?

Sheiko volume is cumulative, it builds up over time whereas TM sheds its fatigue weekly.

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>>35523599
>I don't care about them looking bigger, I just want them to actually be bigger

>>35523597

Ahahaha topkek100 annihilated

>>35523610
Remind me of the template? It should be pretty easy to add dips at the end of one or more sessions.

>>35523597
>Actually it was the other way around. The lady asked to work in with me, and I sent her to topkek100 because I knew she could outbench (and out squat) him.
if you could correct it in the post why not actually correct it instead of writing both out?
Did you just want to hurt your friend?

My training age isn't nearly old enough to need to do sheiko, but man this app is so amazing it makes me want to do it anyway

How many topkek100s do you guys take a day? Typically I take one inn the morning and one at night

>>35523656
>tfw 3 day sheiko cycles are beginner cycles...

>>35523639
It would be overkill for my elbows senpai, with the current volume and intensity I do on my bench programming, I get really bad elbow pain already, adding extra tricep work, especially dips would rek me since I weigh 3pl8

>>35523597
>>35523615
>>35523619

Some spreadsheed someone uploaded, #31 is what the table is called.

50% 5 1
60% 4 1
70% 3 1
80% 3 2
85% 2 2
90% 1 2
80% 2 2


This looks like the most challenging i can find (reps x sets)

>>35523656
just do a beginner one

>>35523672
topkek100 is the same height as you, but 60kg lighter any tips for him?

>>35523691
Start eating grown up food :^)

>>35523656
just do beginner small load?

>>35523700

He literally only eats curry and naan bread

>>35523717
Kek

>>35523654
You can't hurt his feelings with anything you post on 4chan


>>35523608
Topkek100 doesn't lift. Ever.

>>35523717
Truuuuu lol

>>35523682
Yeah you keep on just looking at single sessions... TM has what? Less than 50 bench reps per week? #31 tops out at 227.

>>35523712

Yeah unlike the advanced large load I showed your mom last night

>>35523672
What sort of volume are you doing?

>>35523733

Kek

>>35523730
I guess i just dont know how it feels to actually do it.

I just know that doing sets of anything under 90% never feels hard to me and i can do endless amount of sets of them as long as i take a few min pause (like 5 min).

Like, 5x5, i might as well do 12x5 with the same weight, it really doesnt matter.

But i guess the hardness of sheiko comes by actually doing all the weeks and then the fatigue you guys always mentions kicks in - i just never experienced such and thats why i can probably not imagine what it is like.

>>35523745
Monday -
6x3 comp bench, add 2.5kg every week, averaging RPE 9.5
3x5 long pause board press (RPE 10 every set)
3x6 High incline DB press (RPE 10)

Thursday
6x6 Close grip (Averaging RPE 9)

Friday
5x4 Paused Comp bench (RPE 6)
3x1 3 count Comp pause bench (RPE 7)

>>35523793
What are you benching now?

>>35523793
can I train at MU if I'm shit

>>35523793

You lift three days per week, are you retarded ?

isley what are topkeks actual lifts? has he ever competed?

Am I supposed to grind on Sheiko skills test or just get smooth reps?

>>35523807
172.5 ;_;
Fucked up my peak pretty hard cause I didn't listen to Wilks' advice of dropping the weight of my last week of 6x3 and ended up failing my 3rd set of 170, and had to kept failing every set after that even after dropping it down to 145 lol

At least I'll have JC this time round to help my bench again :)

>>35523827

>one rep max
>smooth

I'm crying right now

>>35523826

Seconded

>>35523818
Yes
>>35523847
Kek

It's funny when we think we know more than wilks and then we're wrong like 80pc of the time.

>>35523818
Yes, you definitely can senpai
Stats? Cause if you're a literal beginner, then you don't train on the same days as the "advanced" group

>>35523872
>>35523826

>>35523826
He hurt himself and now can't squat or deadlift. All he can do is bench and his bist binch is 95kg or something.

He refuses to compete even if the venue is 5 minutes from his house.

>>35523793
Wilks is prescribing RPEs now?

>>35523827
From what I've read the stronger you are, the less you gain from going near max on the skills test. I think Avon said that more advanced athletes doesn't max out but only works up to a smooth single, while beginner/intermediates could probably do a Marcel tier grind and be ok.

>>35523872
Pretty much this, he is a very knowledgeable fellow

>>35523889
He'll never use the word RPE, he'll just tell you how hard it should be

>>35523901
He basically uses percentages as rpe. Ie 90pc is rpe 9, 80pc is rpe 8

>>35523848

Let me clarify: is form deterioration acceptable on skills evaluation?

>>35523906
Wilks adopts something new...

*stunned silence*

>>35523919
Kek

Grinding isn't necessary, just hit some heavy singles.

>>35523919
RPE isn't remotely new and it's been a concept in other sport long before Michael tuchscherer had ever heard of those three words. In other sports, like Athletics, which is wilks's pre powerlifting background, using percentages for perceived efforts is the normal. Eg sprinting 5x200m at 80 percent.

That's where he takes these from.

Mike T just popularised rpe as a score /10 for powerlifting

>>35523946
I don't recall him having used them in the past though from the programs of his that I've seen.

>>35523956
Read the pages of the intensity cycle again.

>>35523962
Read what pages of what intensity cycle?

Lads I asked the gym owner if he could help find a powerlifter who could help with technique and stuff. He said I should just give up and lift casually. Apparently everyone squats 300+kg@80kg by the age of 20(I'm 24) and I'll just fuck up my joints while achieving nothing.

>>35524054
Wat, is this real life?

>>35524069
yeah, I played along a bit and asked if it was geared and he said that suits don't add much. I know that he doesn't really know what he's talking about but it still kind of made me feel shit kek.

>>35524079
>the suits don't add much
Hmmm

>>35524054
>Apparently everyone squats 300+kg@80kg
literally nobody does this, in the whole world

>>35524079
Please kindly tell him to fuck himself desu

>>35524111
>>35524088
>>35524092
Yeah, just shows how little people actually know even though this guy is pretty jacked and in his 30's. On the bright side, he still gave me some names that might help out.

Trying to quit vidya lads
its hard because now I haven't really got a distraction from the rest of life and it's really depressing

>>35524176
Why? Vidya is awesome.

>>35524176
When I got a job, I decided to stop playing vidya since it would take up a lot of time. I mostly concentrate on guitar, movies and lifting during my free time now and don't really miss playing games. I only try something out if it actually looks interesting, which doesn't very happen often desu.

>>35524176

I have been thinking about quitting vidya too. Witcher 3 was the only game a sincerely enjoyed last year. I have lost my faith in vidya game industry.

>>35522768
holy shit, 205kg bench at what looks like under 73kg bodyweight

>>35520808
Kekd slightly

>>35523531
At this point it's best to just jump in the shower and let the water wash away that disgusting Norman khan that's all over you

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>>35523597
>in on bench with me, but I didn't fancy unloading plates so I asked if he could work in with one of the girls. And she actually had to deload her bar so topkek could work in.


AHAHAHAHHAHAHAHAHAHAHAHAHHAAHHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHHAAHAHAHHAHAAHHAHAHAHAHAHAHAHHAHAHAHAHAHAHAHAHAHHAHAHAHAHAHAHAHHA

>>35523658
I took 3 yesterday but then a fourth one abruptly came after dinner
Something didn't agree with me and this smelly stinky diareah topkek100 splatter just started spraying out and my asshole burned

>>35524214
>why
because it only makes me happy while I'm playing it and not for the rest of the time. For example I might play for 4-6 hours and do something noteworthy in game, but when I shut off that monitor, the last 6 hours pretty much leave my mind and everything else comes flooding back into my brain.
I figure it's much better to spend my time focusing on something that is going to leave me fulfilled in the hours and days after I've stopped doing it - a long term strategy for 'happiness'
>>35524263
>I have been thinking about quitting vidya too
Do it. It's better for our lives.

>>35522669
Why not body oreo desu?

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can I call myself a powerlifter even tho I never competed?

>>35524372
no you are just training for powerlifting then

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>want to get huge and stronk
>gf doesn't want me to lose my muscle definition
The fuck do I do?

>>35524372
Why do people think squatting would
Make you calves bigger

People who make these images are so fucking stupid as are you for saving it

>>35520035
My lats cramp when I wipe my ass
Guess it's time to buy a boday

>>35524397
implying you cant see his legs are sateprikkers nignog

>>35523260
Damn, how did bodorio manage to handle that? Jelly desu

>>35524417
The shorts cut off at knees, so no, you can't

>>35524372
No

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>the jehovas witnesses bullied me into taking one of their magazines now their going to come back next week and ask how I liked it

>>35524613
Once when I was omw to a competition sitting on a bench waiting for a friend, a jehovas witness walked up to me and put their magazine in my hand

wat

>>35524624
I accidentally paid $20 for 3 Buddhist books.

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>When topkek100 makes any post, it's a topkek100post

>>35524624
they're such nice people so I felt the need to take his magazine

but now hes going to come back and see how I liked it

>mfw he said "bye donald" as he was leaving
>mfw thats not my name

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>>35524653
>says mfw
>doesn't post a face

>>35524613
>ther going to come back
>their


Can we please ban this underage child? Turns out he isn't even 14 as he hasn't learned how to differentiate between they're/there/their

>>35524637
Should photoshop a picture of him coming out of his ass in that photo

Get it
topkek100 topkekking100 himself while deadlifting

Will I get aesthetic doing a powerlifting routine? Would there be a significant difference in size opposed to a bodybuilding routine? Competing is not an option for me for a few years so I'm thinking I'll just get joocey

>>35524676
Hes from the south give him a break.
Hes probably the only one in his area that knows how to use the Internet.

>>35523891
>Marcel tier grind
what? I can guess based on context clues that that is a large grind, but what does that mean?

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>>35524726
>>35524676
say it again I fucking dare you

>>35524716
Keeping the compounds on the heavier side (i.e. 3x5,5x5,6x3,...) while keeping accessory work higher(3x10,5x10,...) is how I would roll. Splitting work into an upper/lower routine or having a bodybuilding day while doing a full body routine will allow for more accessory work while keeping time spent in the gym/tiredness reasonable.

>>35524613
how the fuck do you get bullied by a Jehovah's witness

>>35524694
>>35524637

somebody do this please kek

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>>35524759
saying you reported someone is a bannable offense just so you know

>>35524176
Try books.

>>35524674
>dot org dot uk
>sweden
/pol/ isnt bright lol...

>>35524770
it was a meme lad, he was just a nice guy so I decided to take his magazine to humor him and make him feel good

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>inb4 nuked bread

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>>35524796
saying you reported someone is a bannable offense just so ya know

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>>35524796
I called you out on /pol/ yesterday. I know it was you.
>>35524789

>>35524785
I will

>>35524822
say it loud

>>35524780

You know, I shitpost about a lot of people, talk trash about them, but a lot of them have redeeming points, Boardshorts is actually a nice guy with a loving family, BenchBro has a decent bench and can be funny at times, topkek at least has pure intentions.

But PanzerJager, PANZERJAGER, holy shit, how is it possible for someone to be so weak, so ignorant, so disgustingly bad at everything in life? PanzerJager is completely unlikeable, he has no redeeming factors in his pathetic joke of a life. I genuinely wish he would die, he literally exists to be a cancer in everything he does in his life.

His lifts are so bad, he is so weak and yet he continues to obnoxiously spam his sub-par lifts in this general. I genuinely wish he would be wiped off of the face of the Earth.

>>35524822
>one person says this one person says that
I never really understood this

you can find people who say retarded stuff in any country

We're all just one google search away from tens of thousands of SJW posts from any country. This holds no bearing on anything.

>I called you out on pol
im never there, so no

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>>35524822
>I called you out on /pol/ yesterday. I know it was you.
No, it wasn't
>>35524812
Reported for being a beta cuckold and bring benchbetas bitch

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>>35524751

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>>35524841

holy shit

panzerjagers life ANNIHILATED

>>35524841
Lmao

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>>35524841

>>35524857
holy shit.
is he a youtube guy or something?
if so, link to his channel pls

>>35524880
He deleted his YouTube account

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>>35524841

oh my god panzerjager fucking killed

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>>35524841
lmfao

imagine thinking e-bully accomplishes anything but making you look like a faggot

also

>tldr

>>35524902
>Uses words like "e-bully"

Holy fuck you're a colossal fagit

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>>35524880
he used to post here he was very knowledge and not autistic he was also often very "serious" and more or less only posted liftin related topic and sometimes movies and music and the few times he memed it was only the best but then joffrey came and killed him. I used to post this the few times he memed

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>>35524902
>>35524841

>PanzerJager got so DESTROYED that he pretends he didn't even read his destruction

ahahahhahahahahahahaha

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>>35524860
11:22:00
>>35524874
11:23:14
>>35524895
11:25:34

oh s-an

>>35524914
>not autistic

Mate you don't even know him

>>35524928
fill me in then dickhead

>>35524928
not autistic like liking to spend hours on excel I meant autistic like acting like you

>>35524914
>then joffrey came and killed him
???

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Oh s-an

Do you unironically spend your time vainly trying to flame a namefag in a powerlifting thread on an anime forum?

literally lmao rn

>>35524843
Welcome to the world of media reinforced confirmation bias

>>35524934
>>35524942
He's the most autist of us all

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>>35524925
>implying Im under the severe delusion to think this worthless piece of fucking garbage shitposting babby faced obese bitch benchbeta is ever funny ever or has any redeeming points

'No'

I'd take 30 panzertwinks over one benchbeta any day of the weak

>>35524951
okay sorry maybe weirdo would have been a better word. He is not a weirdo like you

>>35524948
See
>>35524955


Also you're not a namefag
Just a fag (and a trip)

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OK, /plg/ I'm going to need kneesleeves due to a very, very old knee injury got inflamed by me twisting my ankle on the other side.

I can get Rehband's 7084 for 22$, so I'm getting that, but I need to know the proper sizing.
From measurments I fit right around L, but I've read that those actually are kinda loose when you squat and I should get Ms.

Should I get Ms with a 40cm knee circumference and 41cm calves?

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s-an counters-aning s-an

this is amazing

>>35524974

Would love to have a gf that big that was natty, the effects of test on grills are pretty disgusting.

alri lads haha x

>>35524974
SBDs

so benchie when do we play arma 3

>>35524976

In case you haven't realised, literally everyone here hates you, so it could be literally anyone.

If you're under the severe delusion that you're only talking to Sean, then it's time to kill yourself .

>>35524992
not the same anon but i got the Ms and dem those sleeves are hard to put on

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POLL IMPORTANT POLL PANZERJAGER

http://strawpoll.me/6473667

IMPORTANT POLL VOTE NOW

>>35525000
>>35524998
>>35524976
>>35524841
Gee, I wonder why threads keep disappearing...

>>35525020
Because a certain malware infested website gets posted

Note how this thread never got deleted

New thread

>>35525029
>>35525029
>>35525029

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>>35525000
Sean isnt a person anymore lad, Sean has transcended into more of an idea if anything.

Sean is the embodiment of shitposting and thread degradation, basically a manifestation of cancer and memeposting.

Everytime you seanpost you become Sean and there can be multiple Seans at one time, and there will always be a Sean.

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>>35524992
>SBDs
Cost three times more than Rehbands, due to a local medical shop buying Rehbands in bulk and selling at minimal profit.

>>35524987
She doesn't sound like she fucked up her voice, she might be one of those 'rolled up a frying pan before she started training' gals.
Stil not natty, though, just not enough AASs to fuck up her voice.