Welcome to /PLG/ Powerlifting General.
Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!
>3 white lights edition
Post progress, PR's, meet videos, schmexy lifts, or anything strength training related!
Recording of sean's voice for your viewing pleasure: http://i.4cdn.org/wsg/1452406322854.webm
What kind of programming did you run and what bw?
I'm currently doing 3x5 twice a week, but I feel like that's going to stall me out pretty quick
what w8 m8?
>What kind of programming did you run and what bw?
Can't remember exactly, I think it was just 5x5 twice a week after my compounds with some bodyweight sets to failure.
>what w8 m8?
was fairly conservative when entering my 1rm as I couldn't be bothered testing it
The bench train has no brakes.
>Slingamajig 415 x 10 x 5
>CG Spoto Press 275 x 12 x 5
>PNGSDBOHP 8 x 5
I might start playing around with my grip width again.
IDK if the difference is significant or not, but it's slightly more comfortable for my elbows and makes it easier to pause them on my shoulders without twisting the dumbbells about like a spas.
At the moment I'm running:
Rest days on an as-needed basis. Some weeks I'm only getting four sessions in, others I'm getting seven.
Buy a super duper Smelly Bell patented copyrighted trademarked Slingdongditch from HowMuchYaBench.gimmeyocash and be sure to watch SuperTraining DAHT TV, SuperTraining Gym, THE strongest gym in the west something something power magazine.
Volume. Intensity is cool, and frequency is fun, but volume is the meaning of life.
LMAO THAT IS THE FAGGOT THAT TALKS SHIT IN PLG? HOLY SHIT HAS HE EVEN TURNED 14 YET?
And to think I used to hate benching.
hey joff i got a sheiko question. i just finished 3 day medium load prep1 and going to start 4 day medium load prep1 on monday due to the low dl frequency on the 3 day program. will i wreck myself?
do you pull sumo or conventional? My hips get beat up really badly.
When i added in a second day of deadlifting and made it conventional and lower volume i was fine. When i made it sumo and full volume i totally wrecked myself hard and have since decided to take the 4th day by feel (i dropped all the block pulls i was supposed to do today). However that might just be because i made a frankenstein-esque sheiko program by stealing workouts from other programs and pasting them in, so i'm sure my weekly volume/intensity is not what sheiko intended.
Thanks man! Seems you're more balanced my squat is a bit ???
Should def try when they have open signups again, kek youre progressing faster than me and way lighter
Yeah I'll keep you updated, wondered about how TSA looked myself but wasnt much out there before
Be honest, why haven't you killed yourself?
>shitty child-like personality
>height of a child (5"7)
>face of a child
Nobody can take you seriously, you're literally not a man lmao
it will change nothing, sean will post here everyday without fail even if there was nobody else.
except we know that weather or not he's putting the voice on or w/e that is the real sean
HE'S LITERALLY LYING ABOUT IT BEING HIS VOICE BECAUSE HE'S SO EMBARRASSED BY IT LMAO
lads TSA is asking me if i'm a beginner, intermediate, or advanced. Their definition of beginner has (0-2 years lifting) next to it so i'm really confused and i'm not sure what to put. Suggestions? i don't want to be given to like the neophytes' coach or something.
How do I fucking train my abs to prevent hernias from squatting and such.
I remember Malan's video where he was doing crunches with a dumbbell on a bench with his legs on the floor but I dunno.
Crunches are shit and just cause pelvic rotation due to tightened hip flexors. Crunches train hip flexors better than abs, as well as they have no carry over to any of the power lifts, or even classic lifts.
he literally has no points other than "If you do it wrong it can be bad", which is true of nearly all training. On some points he is completely wrong such as assuming compressive loads on the spine are a bad thing (they aren't), and thinking front squats and back squats put different amounts of pressure on the spinal cord (they don't if you have the same weight)
what do you think of doing weighted crunches on a 45degree decline and holding your torso parallel to ground for 5-10s each rep?
I used to do crunches decline with a 45lb plate and this shit killed my abs with no weight added. I'm thinking it's probably pretty similar to a plank but supporting more weight.
Standing cable crunches if you can do them properly (you probably can't as it requires amazing flexibility)
Weighted planks are ok, they fix some posture issues
Same with vacuums
Hanging leg raises might be okay if you do them with your back to the wall and keep your legs straight.
Waste of time. Such a crap exercise, I hate any form of crunches.
No you doofus, that's the lowest weight you can attempt.
As others stated, no one will laugh at you, and who cares if you finish last? You'll beat yourself at the next meet, and that's the only person you're really competing against
I now bench in the power cage since no-one else uses it.
I have never been happier than now, knowing the safety rails love me and protect me against all harm.
No more failed sets because an "it's all you bro" spotter finished my set for me.
No more failed sets because I pussy out of the last rep thinking I will be stuck under the bar.
Thank you power cage. Thank you spotter bars. Thank you cardiobunnies that only use the smith machine.
I urge you to bench in the power cage, brothers and sisters. It truly is a heavenly piece of equipment.
I could but there's 3 benches at my gym and they're never all used at the same time, and if they were then the only power rack sure is being used up.
I'd get dirty looks, especially since I can just do the roll of shame anyway.
Can't, the steps in the racking height just don't work for me - either slightly too high or way too low.
Only thing I could think of is setting the bench on some rubber shit that is distributed throughout the gym, but I don't want to go through all this shit just to bench every time.
I have found quite some gym bros in this new gym for some reason and whenever one happens to be around I have a good spotter.
>he doesn't train at a gym with ER or eleiko competition equipment
A lifter walks into a lifting bar called "Plg1". He asks
"Which one of you is the best lifter and why?"
Joffrey bursts in immediately "Me! Me! Me! I'm the best lifter here, despite being a manlet twink who's pampered by my parents, I have a whole 400 wilks and since I have placed well in some competitions, I am automatically a lifting genius and know more than Sheiko and Rippetoe combined"
Another squeaky voice buts in "Even though I spend my days playing shitty Steam games to no avail whatsoever, and pride myself on a diet of doritos and basically anything that will make me look like more of a chubby overgrown manchild, I still can't deadlift 420lbs despite me weighing 210lbs, but well..."
He is shut down when what sounds like a child screams "GOD I FUCKING HATE EVERYBODY I';M SUCH A PIECE OF SHIT I HATE EVERYTHING BTW GIVE ME ATTENTION ON PLG I AM PANZER NIGGER GIVE ME ATTENTION PLEASE I HAVE NO FRIENDS IN REAL LIFE YOU ARE MY ONLY FRIENDS PLEASE EVEN THOUGH I'M THE WORST FUCKING LIFTER IN THE GENERAL (ASIDE FROM ONE WHO SHALL NOT BE NAMED"
Boardshorts promptly uses his 11" height advantage to stomp PanzerJager into the ground, and says "I'm probably not the best lifter here, but at least I'm trying", some people clap for this surprising response.
They all turn and look at topkek100 sitting there quietly with his ugly fucking indian CURRY SHITSKIN face glaring at everyone creepily. He opens his mouth just slightly, and just when everyone thinks he's about to speak, he rips off his pants and takes a BIG FAT STINKY SMELLY SWEATY STEAMY TOPKEK100 DUNG DINGUS DOO DOO RIGHT IN THE MIDDLE OF THE FUCKING BAR.
how cold is too cold for deadlifts in the garage?
Pic related...garage will be 20 degrees warmer. I'm slated for 160kg for 8s
First workout tomorrow after a week off lads, super excited.
On that note, how many pounds/kg should i decrease my maxes by as i transition and get my body used to heavy loads again?
A few questions for you guys
Is there anywhere where I can find the official Sheiko guidelines , like nuances and little tips by Sheiko himself?
Also on Sheiko do I pause every bench rep or what?
But what for? One the things I mentioned?
He's a name fag, not a trip.
Take a look at trappy-chan as an example as someone who posts the same images over and over and is never banned.
Those are name fags.
I'm talking about trips such as
They're never banned and for off topic posts
Trappy uses the same 3 pictures every day and is never banned
Yes progress is still very possible while cutting, especially if you are intermediate or newer. Bench is very form related, once you get that down, progress should happen regardless of calories
I never really payed attention to the speed of my weight gain. It's been pretty fast. I've been bulking just over a year and went from 58kg to 80kg....
Scoops accurate calorie counter says I need about 2100 for a %20 deficient if I do 1-3hours of light exercise a week. So my BMR is 2600 if it's accurate?
Eh, I always found those calculators to be way off, but I guess that's an individual thing.
Track your calories and your weight gain/loss, then use that to estimate your maintenance.
A lot of people just lower the calories by 100 per week or something small like that until they're losing weight, then they drop it more if they stagnate.
Texas Method sucks for bench development and I've already stalled twice the 2.5 months I've been on it. What's something that /plg/ recommends that I can do on top of regular TM to bring my bench up?
Another week, another opportunity to try git gud in kit
sigh.. Yet again so I wake up and see another thread dedicated to me, talking about me, with more trips who somehow think they're talking to me, while I sleep
It this isn't obsession then I don't know what is
It's debated a little bit, but they normally end up around the same cap of 1.5-2lb/wk, which is normally around a 750-1000 calorie deficit.
You can go faster, but you'll feel like shit and lose a lot of performance in the gym (and maybe more muscle). You're likely to temporarily lose some strength regardless, but it only gets really bad if you're on an aggressive deficit like that. I think Dave Tate said he started to see performance drops when losing more than around 0.5% bodyfat per week.
If you do change calories weekly rather than all at once, remember to start adding them back in a little bit before you reach your goal, so you don't overshoot it. If it takes five weeks to bring your calories back up, then you'll lose at least another couple of pounds in that time. Not that it's a huge deal, but I don't like cutting any longer than I have to.
Got your back, Jack. Good luck with the cut. I'll be dropping some pounds (10-20) this coming semester as well.
>It's statistically more likely that I will win the Powerball than that Isley will bench 3 plates at 100kg+ bw
I forgot to add, the deadline for winning the Powerball is this Wednesday, so if Isley manages to bench 140kg by Wednesday, then it's Isley's first victory in anything in his whole life
Can you do a vocaroo of this
I remember when Topkek100 first invited me round his house, he was this 6"1 twink in middle school who weighed like 90lbs, everyone use to take to the piss out of him so he tried to make friends by inviting people round for a sleep over
I thought it would be funny to go over and rob the little twink, unfortunately I was the only one who showed up. I needed a piss and asked topkek mother where the bathroom was, I almost died of laughter when she led me into a cold room with a stone floor & walls scraped of paint and pointed to the shit stained floor and said squat down and poo there, I asked her is she had a toilet and she said no and that I needed to poo on the floor
I had serious bad diarrhea from eating topkeks curry earlier, so I bent down near the walls and sprayed as much as I could on the wall, topkeks mother then came and sprayed the mess with a hose, and the hose water literally looked like it had shit in it. The shit water went down this drain in the centre of the room
I later asked for some water and his mother showed me to this tap outside and told me to cup my hands and collect the water, I asked her to show me first and watch as she put her mouth under this rusty blackened tap and turn it on ONLY to have shit water pour into her mouth. I laughed so hard watching little peanuts clump onto the edges of her mouth, I then said I wasn't thirsty anymore and topkeks mother showed me back inside
Eventually I asked topkek where his valuables were (so I could steal them) & he took me to his bedroom and when he opened it all I could see was broken base units & laptops around the room, at one end was a line of phones, which topkek explained was for his job at tech support, & the other end was this crappy dell desktop with the case open and a old white oscillating fan blowing onto the CPU which had no heat sink
I asked what that
LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED LOLFED
Aren't you the one who assaulted a woman the last time you drank? I could almost guarantee if you went drink for drink with Sean he would almost certainly handle it better than you.
>"but I can squat two times body weight.. M"
One day lanklet
When you all make popcorn how much butter do you put on it? Do you just fill I the rest of your calories for the day with butter?
Personally I just butter to taste, and then lie to myself that it fits my macros (which I don't count) justifying it to myself that I'm a powerlifter. I think it's helping to drive up my squat lately too.
>when NEETs get angry at you for calling them a NEET
Aside from not making any progress running Sheiko for over 5 months, bombing out in his meet on the Squats, spending his parents money to get a sub-par education while working at a Chinese grocery store?
I don't know, you tell me
I was afraid that some people would have problems with Sheiko (volume-related overuse injuries and fatigue problems and such), but I was hopeful that it would go well. Everyone was very optimistic early on.
I can only hope they find some other kind of programming that doesn't affect them so negatively.
>I was afraid that some people would have problems with Sheiko (volume-related overuse injuries and fatigue problems and such)
norsefat made PRs for the first time in over a year on sheiko but he's not cut out mentally for it, he seems to be the only one who has problems with sheiko desu
everybody else is getting stronger on it. lets see why boardshorts bombed - he also made huge squat PRs on sheiko though in the past
At least the sheiko meme might die so people can start thinking for themselves again.
I think Norse's problem mostly is that he's so strong, while he have mental issues(obviously I'm not trying to bully but I don't know how to express it better, he seems to have panic attacks after every fucking session). Couple that with very high volume training and a stressfull school period.
Look at Avon and Bodorio, they've made gains and both have less outside stress and are more relaxed mentally.
I think the volume was just too high for him with his stress level, as >>35565062 said. He has too much shit on his plate and got overloaded after a while. But on the other hand, like >>35565014 said, he did make some PRs early on. It needs some tweaking, but I think he might be too disheartened to bother with that.
That's honestly what I'm most hoping for.
It's really hard to have intelligent discussion when everyone is just plugging their numbers into a spreadsheet and doing what it says.
>I want to get some (you)'s and attention from people telling me to post results, before I post actual results that are really good just so people tell me not to be hard on myself because I did amazing. My ego is so humongous that I feel empowered by this attention on an anonymous image board, and feel the need to be recognized by putting on a completely irrelevant tripcode even tho I can't even squat 2xbw.
>It's really hard to have intelligent discussion when everyone is just plugging their numbers into a spreadsheet and doing what it says.
Because everyone arguing about wether or not you do the triples first or last on Hepburn is so intelligent. Look at the bright side, everyone's gonna think that they're geniuses after they've finished their first run and talk about what to change in the cycles.
>trying to use definitions to clarify himself out of the fact that he paid for a landwhales feast
Well truth is I think there are too many fagets on the board right now
Why do you feel so entitled to know?
Relax anon Jesus. I could still bomb with how I feel today
We're friends, nothing more
I've been out to a restaurant for burgers (105lyf) four times this week, twice with male friends. Am I dating four people? One of those times, they paid FOR ME.
225LBS 1RM FLAT BENCH BOYS!!! I'm 171 lbs and 6'0. Not impressive to you guys but I'm so fucking happy I have to tell someone. Even if it's to some weeaboos on the interwebs.
Been a huge goal for me sense I started a little under a year and a half ago. WHOOOOOOOO
What? I'm 53 not 29.
To survive brutal volume, you need to
* choose the correct volume level, being at your absolute max is probably not a good idea
* be calm and relaxed most of the time, have some harmony in life
* not hype for any sets ever
* gain weight slowly(probably)
* trust the program(in sheikos case atleast) and not spaz out when it gets "too easy" or "too hard" (no bully intended)
You can fail one or two of the above probably and still be fine. I dont really know what failed where with anyone since I think its not always easy to pinpoint your own problems and even harder to pinpoint someones problems whom you only know through the interwebs.
Had a couple of people I know IRL bail out of sheiko because they felt too bad. Nothing was hurting, no reps failed and it was still looking fine, but they just thought everything felt too heavy. One thought he had regressed(tried to explain fatigue to him but hes too immature a lifter to understand) and the other just paniced over how heavy it felt day to day.
If anything, I think norsie just isnt in the right place in his life for high-stress stuff right now. I kinda pressured him to do sheiko and feel bad about it now, but I hope he doesnt disregard its effectiveness completely. Hes a young lad he has so much time, its fine. School life isnt too bad, but it certainly doesnt give you harmony in life ,especially if you're doing something harder with a high workload.
I've been talking to this really cute boy at my Powerlifting Gym, his name is George and at first I thought he was a flaming homosexual, since he liked to prance around flamboyantly and wear mismatched socks, I probably weigh twice what he does but I still think he's cute hehe
Anyway, I approached George and he said I'm his type of girl and he wanted to take me out for a date, I was delighted, and even though he was a bit skinny and had a child face I though we'd have a great time.
We arrived at McDonalds, where I ordered my regular 20 cheeseburgers, 16 fish fillet burgers, 24 big macs, 22 cadbury deluxe mcflurries, 8 chocolate donuts, two pineapple sticks and 4 chocolate milkshakes. George was such a gentleman, he payed for my bill which was in excess of £100, and made a nervous remark like "N-n-n-nice b-bulk hehe" or something.
He himself decided to stay skinny and only ordered one chicken burger. He was such a gentleman, he watched as I scarfed down the entirety of this feast, with wrapping paper, ketchup and mayo stains all over the floor, the table and his favourite IPF shirt. He was kind enough to forgive me, and took me on so many dates afterwards.
George Seeger is such a gentleman, shame about his tiny fucking cock though.
10/10 this is fucking brilliant
I'm in tears holy kek
I've got a sheiko-related question. After my next meet I got 6-7 weeks before the next one, and I'm probably going to run the same template as I am right now, only that I treat the skill test as the competition(a pretty ordinary approach as I've understood).
Would it be better to do the program as written or to reduce some volume on the sessions before skill test(to reduce fatigue for the competition)? Are you supposed to be fully peaked on skill test or is it more of a heavy single test then a true max-out?
Yeah, Hepburn wasn't great for discussion, either.
As much as I want people to be making PRs, I also want them to be learning how to make PRs (if that makes sense). I think learning should be the primary goal, even over current gains. It's not like we don't have time for that later.
I'm really glad you popped into this conversation, Bodoribro.
This post shows understanding of the process and the factors involved, which is probably why you're making it work well. That fundamental knowledge/intuition is what I'm trying to develop right now.
I agree about Norse. He's not really in a good place for this kind of programming.
I might try to suggest Westside conjugate to him, since it'll allow him to handle lighter weights while still pushing as hard as he wants and having some fun along the way. I also want to see a natty athlete who ISN'T a beginner/intermediate trying that style.
He did make PRs, but not when intended. It's not quite as bad as not making any at all, but definitely not good.
It requires a lot of discipline to just stick to a program without going for PRs or adding accessories or changing this or that up. Especially if you are a NEET and have nothing better to do than sit around thinking of ways to change your program
SQUAT 2X BW
HE TRIED SO HARD AND YET FAILED SO MISERABLY
I CANT STOP LAUGHING
TEARS ARE COMING OUT OF MY EYES
OH MY GOD
That's what I heard, yeah. Do you know what his training looked like or what his results were?
Mike T is kind of an outlier, though, right? I know Norse isn't exactly your average strength trainee, either, but he is closer to it.
I really just want to do science with lifting.
I have the same thoughts about a competition im doing in april, where my goal is to compete on skills test day.
I will probably reduce volume slightly before the skills test. I did feel really good coming to the skills test the last time, so I dont think there will be much of a difference if I don't.
I might change my mind about this and do it as written, since its a low-priority competition that I should win fairly easily.
>Are you supposed to be fully peaked on skill test or is it more of a heavy single test then a true max-out?
Good question. The skills test peak isnt as visible on paper as the "real" peak is, but its very much there. Lots of people are just as strong on skills test day as on competition day. I think as you progress you will need more time to rest, and the difference strength levels on skills test contra comp day will start showing itself.
I guess it works for someone who should mostly be having fun and recovering right now.
Yes, I absolutely admit to that. I had to try this shit myself AND know a highly competitive lifter IRL who has things to say about it.
Thats why I wrote "immature a lifter" and not "stupid" =)
argh so close :( atleast quads were on point
that guy behind him looks like he's about to start ramming his ass lmao
probably his gfs spic uncle KEK
im not talking about changing anything
im talking about the fatigue making you struggle with lighter weights
its mentally hard to just accept you havent got weaker when you are grinding weights you expect to be ezpz
but then again i panic way to much myself and am probably just the type of immature lifter bobo is talking about
hard to change that tho
>BOARDSHORTS WILL NEVER EVER SQUAT 2xBW
YOU CAN TELL ITS EATING HIM UP INSIDE
HE TRAINED AND BLASTED STEROIDS FOR OVER A DECADE AND STILL CANT SQUAT 2XBW
INSTEAD OF FOCUSING ON HIS SQUATS YESTERDAY HE GOT BODORIO TO THREATEN ME WITH HIS KUNG-FU
>response from phil so far: 0
atleast you're wildly donating (you)s
good boy seen
OH MY GOD 2X BW SQUAT NEVER
HE TRIED SO HARD HE BARELY GOT BELOW DEPTH
OH MY GOD
OH MY GOD AHAHAHAHAHAHAHAHAHAHA HE TRIED SO HARD AND FAILED
HE FAILED AHAHAHAH WEAK FUCK
>Thats why I wrote "immature a lifter" and not "stupid" =)
that was awful nice of you desu
so did you panic before? ive been here quite a while and the only time i seen you panic was when you had to take time off after a meet Tbh lol
>so did you panic before? ive been here quite a while and the only time i seen you panic was when you had to take time off after a meet Tbh lol
not noticably I suppose
I have worried really bad about fatigue that compared to now was quite laughable.
>backpeddling from 'I'll beat you up fatboy' to 'oooh mr tough kung fu man'
>he can't deadlift
>he can't bench
>he's a cuckold who lives in downtown Toronto
>nobody in the world likes him
>there is nothing in his life other than insulting tripfrags on a Laotian meat board, handegg and whiskey
>his best squat is less (<) than 170kg
>he squats twice a week because that's literally all he can do because he destroyed his shoulder
>he claims he lost his virginity at 14
>he is immensely proud of a made up number of girls he has slept with
>he has a serious problem with alcohol
>he will never know what it's like to feel love
And his name is Seen
nah lad im the slightly (actually probably more than slightly) worse version of him Tbh
are you manlet tho? thats a big bulk if so, i dont think i can move up all those weight classes lol
>hes spent an entire day obsessing about when he got BTFO by a world class athlete who pointed out that fighting him would be like fighting a child
>and he hasnt got a single response from said athlete
>are you manlet tho? thats a big bulk if so, i dont think i can move up all those weight classes lol
About 183cm. I was the eternal skeleton. Started out at like 65kg. Bulked slowly to 83-85-ish and still had a sixpack at that point. Last 9-10kg I've lost it completely lel.
>world class athlete
holy fucking shit I'M CRYING
>he thinks bodorio is a world class athlete
>he then comes to insult ME, knowing full well he will never be successful in anything in his life
JESUS FUCKING CHRIST WHAT THE HELL HAPENED? been on vacations and haven't lurk here these weeks
Squatting today without knee sleeves for the first time in a while, and it feels like shit, but I can go so deep. How often do you all use your sleeves, all the time, part of the time, or only when prepping for a comp, or not at all.
>tfw knee sleeves are like having a little Johnny candito wrapped around each knee guiding them and keeping them safe
>past few weeks feature trips doing awful
I don't want to be next
I've been so injury laden lately it's pathetic.
I had a 9 second grinder the other day, yes I know it was stupid, but I just couldn't bail.
Now I get a sharp pain in my upper quad randomly if I bend my leg in the right direction or put strain on it in the right way.
It's in the upper area near the groin.