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/PLG/

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Plg powerlifting

Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!

Post progress, PR's, meet videos, s
>>
Hello
>>
>>35147368
Hey
>>
>>35147375
I love you <3
>>
The fellas have started benching now.
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>>35147387
A/S/L?
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>>35147393
I-I am male anon, I love you in a different way :/
>>
>>35147392
What who?

Share information please lad
>>
>>35147416
Age and location? Got kik?
>>
I'm 84cm around the waist and I'm 190cm tall at 90kg. Should I get an L belt(70-90cm) or a XL belt(86-107cm)?

Also, 10mm or 13mm?
>>
>>35147441
Aleksey Nikulin is benching right meow
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>>35147440
We don't use kik in Germany sweetie :*
>>
>>35147441
Stop trying to advertise your dead instasht cancer topkek
>>
>>35147441
Well thank you, I thought something more interesting would happen though.

Have fun watching anyways lad
>>
>>35147467
Ew a German gross
How old are you anyways?
>>
>>35147509
If by gross you mean true masterrace then yes.

I am 21, what about you?
>>
>>35147541
Im 22 masterrace
Are you a mudslime im guessing?
>>
Pretty sure Boris Sheiko and Ed Coan are judging bench
>>
>looks like I'm doing elbows up cue when squatting
>actually doing the opposite
JUST
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>>35147600
pull bar down, just supporting it in your hands is not enough
>>
Week of rest later my pec is still not healed, still stuck with benching the bar. Goddamn it world
>>
>>35147616
nah tightness is fine, just stiff as shit shoulders
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>>35147627
oh ok
>>
>>35147621
1 year later and I'm stuck benching 1pl8. Goddamn it world.
>>
considering a swap to hook grip

is it stronger than mixed?
>>
>>35147549
A what? Muslim?

Nah I'm truly German born in a pretty high society.
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>>35147892
Oh ok
>>
so what happened with lilliebridge? did he died?
>>
https://www.youtube.com/watch?v=bFhZWgMjiy8
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>>35148204
Where are you from and why are you trying to kik men?
Are you gay?
>>
>>35148356
No are you gay?
>>
>>35147441
>https://instasync.com/r/ipf
guy just went to snap city lol
>>
Tea's too hot lads.
>>
i guess he's doing conventional due to the injury from his last meet?
>>
What is this dank new John Travolta meme floating around boys?
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>>35148517
That's what I thought, still put up a pretty huge squat though.
>>
Jesus Christ.
>>
>>35148408
No but you missed answering a lot of question there.
>>
Bulgarian anon, reporting in.

Day 51 (yesterday): 485x1 squat, no wraps
10lb PR, 70lbs on my squat since august

Day 52 (today): 300x1 bench, 15lb PR, 35lbs on my bench since august.

Still fat. 1330 gym total w/o wraps. I want to do a mock meet w/ knee wraps in january and break 1400 since I can't find any real meets to do any time soon.
>>
>>35148654
What was your starting and current weight lad? How many days a week are you lifting?
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Meganormies are now frogposting on facebook lads.
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>>35148663
Weight has stayed the same, because I've just been eating whatever I want whenever Ii want. 255 @ 20%.

Squat and bench 7days per week, though the bench has only been 7 days per week for about a week.

Deadlift 1-2x per week.
>>
>>35148684
Just some singles or what? And is pretty much always just comp-style lifts?
>>
Best program to start on after not working out for three months. Never did a program to begin with, just lifted and ate. wat do? PL'ingtowin novice routine or novice routine or no?
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>>35148708
I'd just go with a 5x5 with linear progression until you get back to your previous loads
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>>35148708
pls help
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>>35148718
Hmmm. Power cleans are in that program or am I confused?
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Why does Erik Lilliebridge look like a tomato that's gonna explode?>>35148718
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>>35148753
I wasn't involving any particular program desu. When I injured my hamstring, as soon as I could train again I just started doing 5x5 squats and 6x3 deadlifts, 2 times a week each, increasing by 2.5kg every workout. Also did some accessory work, but that's up to you.
>>
>>35148698
Almost always competition style. I did some variations to manage recovery while I adjusted.

I'm probably gonna mess with variations when I have real meet plans, and use them to periodize and peak.

I usually do singles, but I really just warm up and pick some stuff to do based of feel. Here are some examples of rep schemes I'll do.

>take 3 attempts to try to hit true 1rm (maybe once per week, if that)
>daily max (no grinding or hyping) + 2x1-2 @ 90%
>work up to daily 2rm
>3-5 singles at 70%+, trying to improve bar speed
>3-5 doubles at 70%+
>5 or more reps at or above a certain weight
>I feel like shit so I'll hit a minimum weight and be done with that lift (usually at least once per week)

I don't plan it all out so it doesn't get monotonous. Doing the same lifts day in and out can drive you crazy if you don't kind of do whatever you want with it.

>>35148760
large drug doses, effective valsalva maneuver, having 1000+ lbs on his back, high blood pressure from being 308.

Maybe some others, but that's mostly why.
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>>35148786
If I have some regularity in my schedule next semester I'd like to give this a few months.
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>>35148782
That was kinda my idea, too. Just lift the core lifts and once I get to or slightly above my old lifts I'll cut to a reasonable bf% and try to just get stronger at a comfortable weight, probably run a routine then.
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>>35148812
Give it a shot man. If I were you'd I'd do 4x per week with this style training for about a month, before jumping into 7. That's what I did, and it wasn't too bad.
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>>35148859
Yeah, I gave it a shot for about six weeks earlier in the summer but then stuff happened, I was doing 4-5 times a week. Hit some small PRs pretty easily. I'd just like to actually try it for long enough to say I'd tried it.
>>
>>35148859
7 days a week or am I reading wrong? Is there a certain point I should start focusing on percentages and all that shit? I just want to do it right this time around.
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>>35148786
Damn, I read somewhere all he drinks is Gatorade or something crazy. Strong as shit, tho.
>>
>>35148891
In my experience you just keep hitting small PRs. You'll have 3-4 shitty or mediocre days in a row and then get a 5-10lb PR.

>>35148897
yeah man every single day. I don't really focus on percentages unless I'm trying for a PR, in which case I'll try something at 95%ish, then something just over 100.

its very variable from day to day. Pretty much every training day is based on how heavy it feels, and bar speed. percentages don't really matter most days.

>>35148952
Eric is proof that monsters are real.
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>>35148975
Thanks, I know as long as I keep out the bodybuilding bullshit I should be okay. Always had a problem feeling I didn't do enough when I did too much. Counter productive as fuck.
>>
PLG, how do I keep healthy? Limber 11? Best form info?
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>>35149019
yeah man other than the powerlifts I'll just do some shoulder health stuff and a set or two of an upper back exercise.

Doing pull ups or chin ups and face pulls every day won't fuck you up, and end up keeping your shoulders feeling pretty good.
>>
>>35149046
read the sticky retard
>>
I started having some bad knee pain today when squatting with my own weight before I warm up.
It hurts and "pops" right before I'm about to break parallel and the pain in mostly located in the upper and outside part of the knee.
How can I fix this?
>>
>>35149046
Limber 11 is a good place to start, you can add some things or ditch others based on what you find you actually need.
>>
>>35149056
What do you do for shoulder health? I'm taking in 4,000 cals, hope it will be enough for good recovery. I always assumed a decent bit of calories (at or above maintenance) would help with a better recovery. I haven't looked too much into it. Macros make any difference?
>>
>>35149096
hamstrings tear
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>>35147451
XL. You need to grow if you're [email protected]
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When doing facepulls, are you supposed to keep your shoulder blades retracted and also a little pulled down like when benching?

I didn't think so, but doing them normally and just pulling towards face while flaring elbows out hurts my shoulders and really doesn't feel great.
>>
Did 480lb deadlift at meet 2 weeks ago, got 485lbs today like it was nothing, and lost my grip on 512.5lbs right above the knee. Very sad :(
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>>35149096
When I get knee pain, I just don't squat for a week or two. I do heavy arched back good mornings, rack pulls, or stiff leg deadlifts instead. The heavier on the load on the hamstrings and back seems to make my knee feel better.
>>
is 18% body fat the alpha ideal body fat?
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>>35149211
I (used to) do them with a neutral grip and rotate my shoulders backwards.
>>35149237
Nah lad, 20% :^)
>>
>>35149166
Could it be from excessive deadlifting?
I did [email protected]% the other day (as a novice).
>>35149230
Hopefully this heals till Monday, if not I guess I'm not doing squats.
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>>35149139
band pull aparts and face pulls mostly. I'll choke a heavier band around the rack while I warm up for benching and practice retracting my scapula between sets. That's mostly for bench quing stuff, but it probably helps a little with lower trap hypertrophy and shoulder health.

I would do dislocations but my mobility is fine so I don't bother.
>>
>>35149276
Awesome. I respond really well to static hold/farmer's carries as well so I'm gonna keep those in the routine.
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>>35149270
Nah, probably not hamstrings. Who knows. I'm not a PT. Could be from Yinz being in the hole too long during a squat, I'd say. Same thing happened to my left knee.
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>>35149265
Can confirm, am 25% bf.
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>>35148952
I know tomatobridge at least used to just drink grape soda during workouts because he needed to keep his sugar intake up.
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>>35149364
So fuckin fake...God I hate teenagers, now some dude has to clean that shit up. Fucking bitch
>>
>>35149364

HOW

>>35149096

does it happen when you put weight on the bar? What about if you cue knees out? Sounds like patellar tracking problems caused by tightness, possibly to ITB
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>>35149348
Is that bad or good?
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>>35149211
No, you're supposed to let them move and then retract them.
>>
>>35149337
Sometimes I pause my squats at the bottom, I don't know mang...
>>35149387
No, even before I put on any weight but it's fine after I warm up and my knees and toes are usually pointing outward by a good stretch.
Any suggestions?
Thanks for the reply.
>>
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>>35149364
Reminds me of how Pudzianowski would talk about eating bags of candy throughout his workouts.
>>
>>35149455

unweighted squats are a different movement to weighted squats. If you're having knee problems don't do them. As I said, your ITB is probably tight, so lacrosse ball/foam roll it, and hit the VMO/rectus femoris while you're at it and see what happens.
>>
>>35149455
Kid's Kennywood's open. Depends on which one of yinz has experience doing it, as well. If you develop the pause it'll probably cause less trouble.
>>
405x7 squat PR @170 yesterday. 2 weeks out from USAPL Texas regionals.
https://www.youtube.com/watch?v=gY7zNMnx-X8&feature=youtu.be
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>>35149468
His Pap said "he only drinks sports drink, not even water." The crazy stuff yinz put your body through, water is good.
>>
>>35149468

This is really common in Strongman (as is turning to Gatorade or chocolate milk or whatever). Event sessions tend to take hours and you're doing a lot of short bursts of intense exercise.
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>>35149518

nice. Your ROM is huge but looked nice and compact.

What's your current 1rm?
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>>35149470
Thanks lad, will try it.
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>>35149518
>these other 74kg lifters looking thick solid tight

I think I need to gain weight. What's your height? Nice squats btw.
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>>35149518
why are you doing this much reps 2 weeks out if i may ask?
>>
staying lean is always better, remember to stay lean and mean, not to gover over 15% body fat.
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>>35149418
Hm.

Any video where it's demonstrated correctly?
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>>35149543
Yeah, it's certainly not unheard of. I just remember it because in some interview they were asking him about his diet because he was so lean and he started talking about candy and chocolate and waking up in the middle of the night to eat more and the interviewer had no idea what to make of it.
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>>35149531
Is this Pennsyltucky Sean? Is this a new thing?
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>>35149578
thanks, 5'9
>>
>>35149578
and for a bit more inspiration for a fellow <74

i just squatted 200kg today and still came last at a local meet
lol

>>35149518
also interested in 1rm
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>>35149562
thanks. I have no clue. I'm leaving it to my coach to pick attempts for me. probably around 460
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could I get a form check on my deadlift?

https://www.youtube.com/watch?v=RZ5-c6YEn1E

my back hurts really bad now and im kinda worried
>>
>>35149590
this was just an AMRAP set. I'm doing sets of triples and such, but also trying to maintain some tonnage.
>>
This is the gym I'm looking at signing up with

Looks p nice
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>>35149518
other lifts? good squat for those femurs
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>>35149664
>implying his back isn't indestructible by this point
IIRC he pulls significantly more like that than he does with a normal deadlift.
>>
>>35147357
how come wold records in bench press, deadlit and squat are in this order
squat (1268 lbs)
bench press (1102 lbs)
deadlift (1021 lbs)

while for a normal human being, it's considered that you can deadlift should be the heaviest, then the squat and the bench press comes last?
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>>35149683
do they allow chalk? I don't see any anywhere.
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>>35149640
Greater Pittsburgh Bill.
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>>35149701
those are equipped
equipment doesnt help deadlift as much as bench and squat
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>>35149701
Where are these records coming from?
It looks like these records are from equipped competition, in which the deadlift is least benefited from its equipment.
>>
>>35149701

Supportive gear. You get the most out of a bench shirt, less (but still a lot) out of a squat suit and essentially nothing out of a deadlift suit.

With no supportive gear, it goes deadlift>squat>bench like normal.
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>>35149701
deadlifting is shit for heavy guys since the bar cant travel in an optimal line (gut/legs in the way)
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>>35149704
On the walls
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>>35149695
around 303 bench and low 500 DL
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>>35149727

You need to be incredibly heavy for your height for that to happen. Even most superheavies pull more than they squat.
>>
>>35149752
>>35149721
Some SHWs get too fat to dead well too.

See for example Ray Williams
>>
is 5'9 and a half at 240 at 25% a decent base or cut to be more serious?
>>
>>35149727
More that they can't get down to the bar in a good position
>>
>>35149766
Gain 120lbs and become the next Paul Anderson.
>>
>>35149719
>>35149720
>>35149721
thanks lads
>>
>>35149773
srs or no?
>>
Madcow 5x5: Squat & Deadlift
Starting Strength: Bench and Military

Tuesday:
Squat / Bench or Military / Pendlay
5x10 DB Bench or DB Military
5x10 LTE

Thursday:
Squat / Bench or Military / Deadlift
5x10 DB Bench or DB Military
5x10 Chin-ups

Saturday:
Squat / Bench or Military / Pendlay
5x10 LTE
5x10 Ab-Rollouts

Would it work? Or will I /STALL HARD/™?
>>
>>35149773
Ideally stay around 240. you'll lean out and probably be around there in the future. you could get pretty heavy with anabolic steroids but naturally you'll probably wanna stay around there and occasionally get leaner.
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>>35149766
wrist measurement?
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>>35149874
Thanks. So, just cut and then lean bulk periodically?

>>35149888
7.5-8.0 inches
>>
>>35149910
sound pretty stocky damn
would be solid at 190-ish probs
>>
>>35149966
>>35149910
>>35149888
>>35149874
Fak all a yuuu
>>
>>35149910
Yes, lean bulk sounds about right cut a little later if you want, doesn't matter really
>>
>>35148624
Im not gay either, whats your KIK>?
>>
>>35149974
What's your problem buddy?
>>
>>35150000
He tired of all this stupid bodybuilding talk on PLG phaggot
>>
>>35149683
my homegyms better
>>
Hey, everybody. New King of /fit/ here. I was wondering what everyone thought about maybe switiching low bar squat with cambered/safety bar to eliminate unwanted shoulder stress. I will still be squatting p, just not as much. Shooting for a 650 raw squat at 255, any pointers are appreciated.
>>
>>35150017
No Bodybuilding talk at all actually
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>>35150054
Post a picture of you lifting and a picture with timestamp
>>
Anyone running a 6x/week DUP program?
>>
>>35150088
https://m.youtube.com/watch?v=akkCOGHuLjQ
Older footage, don't know what the fuck a time stamp is. That's my page, should be uploading new vids soon
>>
>>35150129
Hit a 625x2 SSbar squat. Should a translate pretty well to traditional squat i'd say.
>>
sumo stretches?
>>
>>35150129
Good job on getting approximately 0 deadlifts.
>>
>>35150129
Take a picture of your face and body while showing a hand drawn note of today's time and date.

You won't though because you're a piece of shit teenager trying to call down "le anonymous army" by trolling as some strong fat dude whose never done shit to you.

Fucking kill yourself you worthless cunt.
>>
>>35150129
yore clearly strong but what the fuck was that, not even pretending to lockout
>>
https://www.instagram.com/p/-2diJFs2rd/?taken-at=246641634
I'm curling in the background, I tend to stay away from a lot of social media shit. Not sure why I should have to show everything about me when no one else has.
>>
>>35150254
>cuts before the pull
well that's fucking annoying
>>
>>35150232
Lol, chill out dude. And I'm not even fat anymore, I had extra fat but wasn't even fat when you put in perspective I was 285. Where's your fuckin "time stamp yall
>>
>>35149096
>d "pops" right before I'm about to break parallel and the pain in mostly located in the upper and outside part of the knee.

Definitely sounds like itb shit. I've got the same thing. Basically if you aren't a runner or endurance athlete you can just push through it.
>>
>>35150240
Just some burnout shit. Very rare for me to do sets like that
>>
>>35150177
I got the best results from just getting into the sumo position and lowering myself as if I was going to lift it. Also, wiggling around in that position.
If you're looking for actual stretches, then the butterfly stretch is pretty good.
>>
Deadlift form check:
https://www.youtube.com/watch?v=b5IOXGJeNxI
It was my last of 5 singles so a bit fatigued.
Going to test my 1RM in two weeks but have no idea what to aim for.
>>
>>35150288
You're trying to get 4chan to go to this persons channel and harass him for no reason by spamming his videos and pretending to be him.

Fuck off and stop acting like a twat.

If I'm wrong post a time-stamped picture of yourself.
>>
>>35150232
Lol, you want me to post my brown starfish too, fucking faggot? Should I wear knee high socks? What other requests do you have, Buffalo Bill? Retard

Somebody just give me advice on how my assistance squats should be proportioned against my back squat? Thanks
>>
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After doing shoulder dislocates for 4-5 days, and not benching for about 3 weeks, I just did flat bench press with 135 lbs, 3 sets of 10, and OHP with 65 lbs, 3 sets of 8. That's the most I've ever pressed for that many reps for either of them.

So I'm pretty fucken excited. Thanks /fit/
>>
>>35150358
I came for advice not "Le trolling". not that I need it from you, you clearly are weak as fuck if you need to beg me for fucking pics. It sounds really ridiculous.
>>
>>35150392
Lol because PLG Is known for it's extreme trolling
>>
>>35150358
Give it a rest man you really do sound crazy . He's not asking for you to go to his page at all he asked about squats. He didn't even post his page until you asked him to lmao
>>
Today's workout fucking sucked despite being in a really nice gym. Shouldn't have drank so much and slept so little last night
>>
>>35150422
Thanks. Shit happens every time I ask for advice. When I act like an asshole suddenly no one has a problem with it.
>>
>>35147357
I've been lifting for 2 years and am still pretty weak. I have had surgery 2 summers in a row so I've had a lot of time off from the gym. My main goal is strength right now. The only main lift that is alright is my bench press, which I can't progress on using linear progression. For squats and deadlifts I still can add weight every workout. Can I do a basic linear progression routine that has some kind of periodization for bench?
>>
>>35150474
My only advice would be to work on your form desu
>>
>>35150392
>>35150363
Seriously get a fucking hobby you faggot, I've seen you doing this for the past two weeks.
What the hell did this guy even do to you and why are you trying trying to summon 4chan to troll him instead of talking to him?
>>
>>35150477

That'd be the best approach I think. Smashing together, say, something like texas method for your pressing with SS for your squats/deadlifts.

But I'll leave the details to someone less retarded at programming than I am.
>>
>>35150423
IKTF. Felt like my head was going to explode doing Spoto presses.
>>
>>35150502
Gym I went to had the red slingamajig

Was underwhelmed
>>
>>35150423
Are Norsefat and Bodorio gone for good?
>>
>>35150498
Yeah, that's kind of what I was thinking about doing.
>>
>>35150508
Nah man I talk to them almost every day
>>
>>35150477
Could try TM or Hepburn for Bench.
Depends what looks more appealing to you.
>>
>>35150422
No...this isn't that guy who's in the YouTube videos its some dumbfuck neckbeard, he's been sockpuppeting as the guy for a few weeks.

Oh and
>crazy

Did you get linked to plg from Reddit an hour ago? this is /fit/ newfag
>>
>>35150516
Good I hope they come back to /plg/
>>
>>35150507
What did you think it'd be like? They're fun, not sure how useful they are for me right now.
>>
>>35150507
It's not a triple ply bench shirt.

For real though, I think the people claiming crazy numbers out of slingshots must have a very different bench style or strength curve than I do. They certainly help, and I like them for getting in volume with heavy weights, but it's not the "Holy shit!" difference I've heard people talk about. The mad dog's still fun as fuck.
>>
>>35150495
Where are your fucking time stamp so? Stop harassing the shit out of me, even if I was trolling what kind of fucking troll just asks for advice. I posted vids because I'm impressed with my hard work, that's good enough for me. You haven't posted shit, no one knows who you are. I posted vids this time when you asked for them you fucking mongoloid. And you get a hobby, you're on /fit: doing jack shit as well. I been posting for like 4 days.
>>
>>35150528
I've posted 3 or 4 times since I started which was like Monday. Calm the fuck down. Thanks for looking out but I got it. People couldn't troll me if they tried? I hear the same shit in thr gym anyway so if someone posted on my vids it wouldn't keep me up at night. It sounds like you need to stop acting so serious, it's not the end of the world. You still haven't time stamped shit. I asked about getting rid of my back squat and you're the only one trolling me, you fucking knuckle dragging room tempature IQ, slack jawed retard.
>>
>>35150528
Get over it, you sound like a fucking crybaby no joke
>>
>>35150528
>>35150579
>>35150633
>>35150644

Yinz all sound retarded
>>
>>35150536
Me too friend. Optimistic with Phil, less so with norse

>>35150548
I thought it would fix me ;-;

>>35150567
Hah yeah I feel like it didn't shore up my shortcomings like I hoped it would. That said I think doing only spoto and slingshot is a great idea now that I realize it feels pretty close to raw
>>
>>35150528
Retard. Faggot. Idiot. Fucking fagget.
>>
>>35150528
No one loves you,created. You're too concerned about hat goes on in /fit/ get a fucking life, idiot. Get a life you fucking worthless scum, you stupid fucking useless placenta. You washed up whore, you fucking fagget.
>>
Hey guys wazzhappening
>>
>>35150855
ayy are you planning to compete in any of the 2016 meets? I'm looking at the Winter Classic in February

>pls don't be a 12 year old sean imitator
>>
>>35150882
Yeah I was actually looking at the Winter Classic myself
>>
>>35150892
...I don't believe it's you tbqh. Post rare Dreamers.
>>
>>35150904
N-no
>>
>>35150920
A-are you back?
>>
>>35149455
I had some pain above my knee until I started stretching my glutes before squats
>>
>>35150954
N-no
>>
>>35149657
If it's any helpful, 185x7 is what I can do and my comp max is 225 and gym max is 230.
>>
>>35150892
>>35150920
https://www.fb.com/conor.stokes.7

f-friend me and we can meet up
>>
It is really me.
>>
>>35151018
W-why
>>
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Whoops guess she's seeing someone lads
>>
>>35151065
Just add me on fb
>>
>boardshorts' number one friend on facebook is Sarah

holy shit thts pathetic kek
>>
>>35151089
Good. Kill yourself, time stamp?
>>
>>35151001
yeh I don't think i'll attempt anywhere near that. I've never had more than 440 on my back.
Maybe later next year at nationals though!
>>
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>>35151107
Nah, I'll live.

Stung a bit more than I had thought though.
>>
>>35151138
Trip on panzerfaggot fuck bitch
>>
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>>35151150
I'm not him.

Just saw she's with a new lad tonight.
>>
>>35151001
>230 max
>competing
>>
>>35151138 Too bad, time stamps still?
>>
>>35151213
you know this is a powerlifting thread and so we use kg?
>>
probably off myself if phil doesn't come back lads :(
>>
>>35151065
To exchange bantz obviously

>>35151089
iktf
>>
>>35151251
iktf as well
>>
>>35151272
Time to look for a new one I guess.

Though I can't say I really feel up for that.
>>
someone post the link to the site with everyones stats/lifts?
>>
>>35151251
>>35151285
Please I don't want my friends offing themselves
>>
>>35151096
Since when do they rank friends on facebook?
>>
>>35151366
The first 9 friends you see on the front page are your most frequented ones
>>
>>35151213
those are kilos m8. For a 74kg lifter that is a very respectable squat.
>>
>>35151306
Powerliftinggeneral.com
>>
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Trying to plan out my week for my conjugate programming.
I did Option 1 this week. I felt a little beat up by Friday, then it was smooth sailing. DE is easier than the others, so I'm thinking I could put that somewhere in there as if it was a recovery day.
Any thoughts, /plg/?
>>
>>35151494
Oops, forgot to explain my acronyms:
ME = max effort (rep maxes)
DE = dynamic effort (speed work)
VD = volume day (backoff sets based on the results of ME)
>>
>>35151494
i can't tell the days apart could you plese use moere extreme obnoxious colour combinations to highlight?
>>
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>>35151512
I'm sorry, I'm not good with colors.
I tried.
>>
>>35151421
Huh. I barely know the first nine on my own and I don't remember even visiting their pages. But then again I'm pretty much never on facebook.
>>
>>35151494

Seizuriffic!
>>
>>35151551
use one main color and use one or two lighter shades of that in your excel programming, use formatting for borders and you're good to go. ever since i cleaned up my excell game my programs feel way more simple for some reason
>>
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>>35151601
It's OpenOffice, so the colors are all gnarly compared to Excel.
I just did this so people would have something visual to get what I mean, rather than trying to make sense of me typing it all out.
It didn't work, I guess.
>>
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>>35151628
>>
Talk to me about your heeled shoes, lads. I'm liking the price of the Adidas PL 2.0s. Anyone have any other squat shoes they love? I gotta buy them online, cause nowhere near where I live carries in stock.
>>
>>35151699
romaleos boi
no experience with anything else
>>
>>35151699
I have power perfect IIs desu
>>
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>>35151699
Are these the shoes you're looking for?
>>
>>35151736
>>35151747

How solid is the heel? Some guy was going off about the heel being foam, but I think he may have been high or something.

>>35151721

I wish I had that kind of money to drop, but student loans kind of have me bent over right now. I luh the looks of those though.
>>
>>35151768
Sorry the picture I posted were adipowers because I'm not a poor fag, the scenery in the background is my state of the art home gym

But if i do recall its either the power pefects or powerlifts that have a shit heel that caves in
probably the cheaper of the two Id guess
>>
>>35151785
It's the powerlifts that have a shit heel the power perfect II's are good.
>>
>>35151810
Thanks benchbeta
>>
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Hey guys, how do your arms look?

Somebody told me powerlifiting would make me look dyel because "arms are all people see" and you dont do isolations for them in powerlifting.
>>
>>35151824
Not even him senpai
>>
>>35151835
Why cant you do curls or tricep pulldowns
>>
>>35151785

Merci, Sean. Make sure to tell me what they feel like when you actually put them on.

>>35151810

Good to know.

>>35151835

wtf are arms? Do you mean hand-legs?
>>
>>35151838
I fucking hate benchbeta, he's my arch nemesis
>>
>>35151850
>Make sure to tell me what they feel like when you actually put them on.
its funny cause i only ever wore them once
>>
>>35151835
Who says you don't do arm work?
>>
>feel lonely as fuck all the time
>meet random people you have some decent chemistry with every time you go out
>guys being broish
>grills almost drooling when talking to you
>never exchange any contact info with anyone because autism

send help
>>
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>>35151251
>>
>>35151906
is that literally a wolf?
>>
>>35151835
kek that reminds me...
There's this guy who trains at my school gym. Big powerlifter. I see him pulling lmao5plates and change as working weight on a regular basis. His torso is thick as fuck, big and bulky, and he's got these skinny little twig arms. Makes me giggle a little every time I see him.
I guess the point of that is that you don't have to do a lot of arm work to be strong. It's not hard to add it, though, and it does a lot for looking balanced.
>>
>>35151906
husky probably
>>
>>35151863

They feel good though?
>>
>>35151835
huge arms with tiny torso looks much much worse than huge torso with tiny arms

powerlifters 1
curlbros 0
>>
>>35151913

Is it okay to just bang out 3 or so sets of curls after workouts for arms, or should i do more?
>>
>>35151906
>>35151311
>!2y3tQqyaXk
>!2y3tQFtMEw

wew lad these are too close for confort
sean done well this time for once
>>
>>35151785
>because I'm not a poor fag

Sean! Such inspiration!

Guys, will you crowd source my lifting shoes!?
>>
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>>35151934
But which one is the real one
>>35151921
They feel like shoes not sure what you mean
Unless you have exceptionally wide feet you should go with adidas

The only people who wear romaleous are misinformed people, people with wide feet, or swag fags

if you looked at this years worlds, of those who used heeled shoes, most were adidas, either adidaspowerrs but a lot of people also used the powerperfects like layne norton who found the adidapowers heels to be too tall so he went with a slightly shorter one
>>
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>>35151958
Why did you feel the need to respond to my post twice, like 20 minutes later?

Or did you just now realize you were talking to lord baseness and felt the need to give a proper Sean oriented response

pic related my friend
>>
>>35151979
nice gyno
>>
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>>35151927
Sure, go ahead. I think that as long as you're doing "literally anything" to promote hypertrophy in the arms/shoulders, you're probably doing enough to mitigate the stick-arms condition over time.
Also,
>mfw I haven't had to do a captcha at all tonight
>>
>>35151987
Its not me so I dont care
>>
>>35151960
>But which one is the real one
!2y3tQqyaXk

you played it well tho
didnt even shit post with it and taled like him
good job Tbh

>inb4 continues to use it after being exposed like so many times before
>>
>>35151979
Time stamp?
>>
>>35152006
its my friend lonelypl
>>
>>35152013
Do you have a time stamp, you've been imitating him.
>>
>>35152035
Who are you? what are you talking about
why would i have a timestamp of him
youre gonna have to ask him for it
>>
>>35152047
Time stamp from you, idiot.
>>
>>35152052
timestamp of what?
>>
>>35152055
OF YOU. You've been sockpuppeting as someone else. You're not the guy you're claiming to be.
>>
>>35152066
Who am I claiming to be?
>>
>>35152074
Sean, you've been trying to get people to think you are him for months.
>>
>>35152090
Get people to think Im who for months?
>>
>>35152094
You are the same guy who pretended to be the man from Youtube video, the 'New King of /fit/' guy. Do you have a timestamp to prove it's not you? I'm just confused on why you want to ruin this guy's life? Why are you trying to get /fit/ to troll him? Just a few questions..
>>
>>35152119
>>35152119
That wasnt me
>>
>>35152125
Again, do you have a time stamp to prove it's not you? Post a picture of yourself with your body and a piece of paper that says /fit/. How do I know you're not trying to get people to troll him?
>>
>>35152136
Dinoo fuck off and go to bed autistic chiild
>>
I'm just curious why you think we would fall for it again? You've been doing this for weeks, I'm not useless and I'm not a child, I have been loved. I'm just wondering why you want to troll this guy so fucking bad? There is no 'New King of /fit/', just you trolling the guy. Cut that shit out.
>>
>>35152184
it isnt me
I do think the guy isnt who he says he is, i think its probably the same guy who imitates me
>>
>>35152184
>>35152136
>>35152119
>>35151230
>>35150358
Dude, chill out with the fucking time stamps.
>>
>>35152193
Ok. I don't think it's you. But yeah, the guy was annoying the fuck outta me. Time stamp anyway, just so I know it's you.

>>35152211
Fuck you.
>>
>>35152235
>Time stamp anyway
time stmap of what?
>>
>>35152253
YOU. So I know it's not 'New King' troller. It's up to you, I guess.
>>
>>35152274
You first, so I know youre not the new king of fit
>>
>>35152276
It is you, isn't it?
>>
>>35152291
Timestamp. Now.
>>
how to run sheiko lads?
Just #29 to #32 in order and then add 5-10 pounds or 2.5-5kgs on to the training max?
>>
>>35152322
No literally everything you said is wrong
>>
>>35152304
I want my time stamp.
>>
>>35152326
Give me a fucking timestamp NOW, so we know you aren't the king of /fit/
>>
>>35152322

You're better off going for one of the new sheiko routines rather than the numbered ones. Those aren't generic routines.
>>
>>35152338
You give me one because I asked first. I'm clearly not New King of /fit/, I just don't want you using my pic as an immitator.
>>
>>35152356
Thats what I thought, that's all I needed, "king of fit"
>>
>>35152369
:)
504 Crew will never fail.
>>
>>35152369
Why don't you just join us?
>>
How much do you lads figure increasing ankle dorsiflexion will remove my need for squat shoes?
>>
>>35152322
Somebody please provide me with the means to understand sheiko xx
>>
>>35152552
Holy shit how poor are you
I figured middle income people could afford a pair of shoes, are you living in the ghetto jesus fucking christ m8
>>
>>35152563
sheiko forums
>>
>>35152478
>>35152541
Did you make a topkek100 again?
>>
>>35152564

Sorry Sean, my mom stopped buying me whatever I wanted.
>>
>>35152574
just today i had diarrhea and exploded all over the toilet and then my gf came in and said "ewww did you make a topkek100 in there again" and I just fucking keked audibly
joke is that topkek100 is stinky smelly diarrhea shit.
>>
>>35152595
Wow you should probably get a job like me and run a company

Then again, as an English major, not much you can do is there? other than, oh idk, cut blowood and shit
lol
>>
bodybuilder here looking to build dense lean non-sarcoplasmic hypertrophy. should i hit heavy singles 100-105% every week on bigger lifts and then lower the load for assistance or what?
>>
>>35152621
>should i hit heavy singles 100-105%
pfffttt put some weight on the bar pussy
>>
>>35152621
weew lad
>>
>>35152632
that is heavy, though. it's 105%. it's literally more than i've ever lifted.
>>
>>35152621
>non-sarcoplasmic hypertrophy
Whilst this type and myofibrillar do exist, you cannot change the ratio which you get through training methods, or any other method. It's 100% determined by factors completely out of your control
>>
>>35152572
Sorry senpai, i'm borderline special needs I can't find the answer
>>
>>35152638
120% or more everytime your going for a max
do you not want to get stronger or something ?
>>
>>35152650
so you're saying to lift lighter to get a pump? blood flow to increase strength?
>>35152657
no, that's not true, if it was it would not be over 100% of your max.
>>
>>35152678
>so you're saying to lift lighter to get a pump? blood flow to increase strength?
What? No I'm saying that strength training isn't going to give you more non-sarcoplasmic hypertrophy than whatever style of training you're currently doing
>>
>>35152678
>no, that's not true
pls tell me you know im taking the piss lad
your obviously trolling here

who the fuck does 100-105% for all s/b/d every week
>>
>>35152691
i will get bigger doing bb instead of pl, you mean? i pretty much have known that if you work in the 1-3 range you don't build pump muscle but will develop strength and dense mass
>>
>>35152698
i was told to do this only been doing it for about a week or two. i was told it shreds you and builds stiration
>>
>>35152706
>denser muscle from strength training
This isn't a thing
It's a myth
>>
>>35152714
yep confirmed troll
move along lads
>>
>>35152698
don't know what the hell taking piss is but yeah, i train the big 4, squat deads bench seated shoulder dumbbell press at 105% after years of doing pump work
>>
>>35152746
>don't know what the hell taking piss is but yeah
isnt even a lad
highly disappointed Tbh
>>
>>35152736
not a troll genuinely curious as to how to be the best bb'er. lots have told me to do heavy heavy weight for st lesst a while to bring out striations
>>
>>35152779

We can't help you here friend, we all look like shit.

The /fraud/ guys can probably help you. Even if you're natty, I think a few of them compete.
>>
>>35147357
First meet, lads
http://youtu.be/Geet4jWBLOc
>>
>>35152815
thanks so do strength atheletes build bigger traps and front delts due to how the traps and frint delts grow or is that a myth as well?
>>
>>35152837

Any sort of broad stroke you paint on strength athletes have more to do with the requirements of our sport and the way we train for that sport, not because of our rep range.

This is just me dead reckoning, btw, I have been known to be wrong about a great deal of things; I really think the /fraud/ guys will best serve to help you, as they sort of serve as the de facto /bodybuildinggeneral/.
>>
If I become a professional powerlifter will I be able to get a hot girlfriend like football and hockey players get?
>>
>>35152834

GJ mate. Gotta say, having a tough time reconciling the guy I saw and a 300lb bench.
>>
>>35152351
I can't find them atm, but on further research it seems like i'm just supposed to retest maxes after having completed #32
>>
>>35153003
Ask SheikoExpert what to do
>>
>>35153003
SHEIKOEXPERT I SUMMON THEE
>>
>tfw new boss is basically sean

he's pudgy, angry, alcoholic and seems to be an expert manipulator of the lonely and damaged women working here
>>
>>35152898
Nah, to get girls you have to do SS (Starting Social) for 6 months.
>>
>>35153146
>be yourself

what if girls dont like myself
>>
>>35153016
>>35153113
Hi,

How can I help?
>>
>>35153151
Then your form is off. Deload and work back up.
>>
>>35151096
I'm friends with Sarah?
I don't think the ranks work like that.

I only go on Facebook to wish people happy birthday and for the treehouse
>>
>>35153239
its how it works
dont play dumb, dummy
>>
>>35153242
She may have been one of my more recent additions but I don't go to her profile. Genuinely forgot we were friends in fb
>>
>>35153256
Uh huh, you're not fooling anyone, if you wanna discuss this further, me and her are in a video chat in tinychat
com/plg1
right now
>>
>>35153296
Nah man I just got comfy with the gf. Enjoying chamomile and netflex before a taco party and an early bed time
>>
>>35153315
you and her can double date on tinychat with me and sparrow?
>>
>>35153315
>netflex
>only options are Bigger Stronger Faster and Pumping Iron
>>
>>35153315

Fuck, really choked I don't have netflix wanna watch a Murray xmas so bad
>>
>>35153333
O fug I lost it
Good catch

>>35153329
It's not a double date if I can't see you tho

>>35153338
It's like $5 a month, no?
>>
>>35153352
>It's like $5 a month, no?

The internet at the place I rent is so rugged that if my landlord decides to do literally anything my ability to stream just gets chooched.

So it would be $5 per month wasted.
>>
>>35153365
youre sooo poor kek
>>
>>35153369

Chasing your dream can be a bitch, friend. But I wouldn't trade what I get to do because of it for all the money in the world.
>>
>>35153404
What is your dream?
>>
>>35153434

https://www.youtube.com/watch?v=xqsAhZczFuA
>>
Went to the tinychat com plg1

Sean is drunkenly telling me about his awesome lifting shoes

I'm too poor to afford lifting shoes

Why the fuck am I here
>>
>>35153570

It's ok lad, we all make that mistake once.
>>
>>35153588
Oh well. I benched and OHP'd without any shoulder pain earlier today, which is fucking great.
So Sean can't ruin my day.
>>
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>starting next sheiko cycle tomorrow

good feels
>>
>>35153616

GJ lad! Those shoulder dislocates treating you well then?
>>
>>35153695
I think so.
Like I said here: >>35150385

So that was cool
>>
>>35153764

And now you know the ride can never end.
>>
https://youtu.be/pIX_KKdZEYs

New deady PB at a Push/Pull meet today!!
@89kg
>>
>>35153843

GJ lad.
>>
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Did thread
>>
>>35154081
what game is this joe
>>
>>35154096
Wargame red dragon
>>
New thread?
>>
>>35149729
pls stick around we can compete with each other and motivate and stuff etc. etc.
435/260/518 lbs @ 74kg
>>
>>35154161

New fucking thread.
>>
>>35151494
s+b ME
d+p VD
s+b DE
d+p ME
b+p VD
d+p DE
>>
>>35152925
I know I'm not particularly big, I don't do a lot outside the big 4 lifts and pull ups. Thanks for the compliment, brah

You should've seem the winner.

Guy was about 5'10", around 180 lbs, looked dyel like me but did a 600 lb deadlift, fucking amazing.
Thread posts: 352
Thread images: 26


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