(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.
>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).
>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
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
Tomorrow is the start of PROM round 2, I'll be winging the weights, set/rep scheme, and exercise selection. Programs are for nerds.
not him, but you do have a nice life based on what I see tBh
>decent job (inb4 chinese grocery store)
>regular workout routine
>able to go on nice hiking trips
seems nice man. maybe someday I'll be able to be happy like you
Damn anon you're bumming me out
I have a great life for sure
Just doing what makes me happy nomsayin?
Hell yeah why would you switch? You're making monster gains
>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.
Thanks guys. Now to figure out how to slot them in.
Last round was:
>Conventional PROM 5 x 5
>Sumo PROM 8 x 3
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.
More volume more betterer.
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.
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
>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
Yeah but that's because your bench form is terrible and Jesus wasn't there to tell you that in person
Yeah man that's great. It's all about getting the ball rolling. Getting started is the hardest thing
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.
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.
>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?
>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
Didn't do it on purpose, had a lot on my mind that night tbqh
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
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.
>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.
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
Don't worry. Me either. And I just finished the last session of the 20 week 4 day program today.
night night /plg/, see you tomorrow :)
yes, how else you you do it?
and make sure your recovery is good
accessories shouldn't be too hard.
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.
No. Full meet peaking. Doing a mock meet.
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.
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"
>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.
>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.
>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.
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.
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.
>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.
mhm. i'm done with that shit.
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.
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.
>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.
>it's a norsie tears himself apart episode
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.
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.
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
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.
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?
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
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!).
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
mfw when dyels give me $750 to prescribe ss
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?
+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.
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.
>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?
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.
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.
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
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
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
>topkek100 just called me for a deadlift form check
>I laughed in his face
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
>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.
Topkek100 sent me this image in regards to UK lifter so he says he would have better lifts than Kirill if he was 180kg
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.
I have my max inflated by nearly 15 kg on sheiko. Also that should be 3x2 at 85pc desu
>I don't care about them looking bigger, I just want them to actually be bigger
>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?
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
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)
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.
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)
6x6 Close grip (Averaging RPE 9)
5x4 Paused Comp bench (RPE 6)
3x1 3 count Comp pause bench (RPE 7)
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 :)
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.
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
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.
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.
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.
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.
>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.
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
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'
>I have been thinking about quitting vidya too
Do it. It's better for our lives.
can I call myself a powerlifter even tho I never competed?
>want to get huge and stronk
>gf doesn't want me to lose my muscle definition
The fuck do I do?
>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
>When topkek100 makes any post, it's a topkek100post
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
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
say it again I fucking dare you
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.
saying you reported someone is a bannable offense just so you know
saying you reported someone is a bannable offense just so ya know
I called you out on /pol/ yesterday. I know it was you.
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.
>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
>I called you out on /pol/ yesterday. I know it was you.
No, it wasn't
Reported for being a beta cuckold and bring benchbetas bitch
imagine thinking e-bully accomplishes anything but making you look like a faggot
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
>PanzerJager got so DESTROYED that he pretends he didn't even read his destruction
Do you unironically spend your time vainly trying to flame a namefag in a powerlifting thread on an anime forum?
literally lmao rn
>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
I'd take 30 panzertwinks over one benchbeta any day of the weak
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?
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 .
POLL IMPORTANT POLL PANZERJAGER
IMPORTANT POLL VOTE NOW
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.
Cost three times more than Rehbands, due to a local medical shop buying Rehbands in bulk and selling at minimal profit.
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.