/PLG/ -Lmao fraud gets outtotalled by random natties

DEADLIFTS TODAY GIT SUM!!!!!!!!!!!!!!!!!!!!!!

>>35295784
mods please delete this cancerous thread
and ban all those who participate in it

i got 325lbx6 reps, no belt, only chalk on manlet diddy, could i get 4pl8 ?

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>>35295868
Oh looks it's a butthurt trip butthurt that no one has mentioned him since he left and actual lifting discussion is finally happening again

Lmao

>>35295891
What trip would that be?

>>35295933
A butt hurt one like id say your name you're already forgotten you fuckin loser lmao

Sean is a pozz cUcklord

Hello friends
I'm coming up on the end of my first year of powerlifting.
been on programs srsly for ~3 months
what numbers should I be at for a fat guy, 205 lbs around 25% bf

>>35295939
I have never tripped
I just wanted to know who I'm laughing at

>>35296028
>what numbers should I be at for a fat guy, 205 lbs
-93kg classic records
squat: 303.0kg
bench: 232.5kg
deadlift: 372.5kg

>>35296086

you won't get close to any of those records in your lifetime.

Anyone else think the first two weeks bench repxset schema is off? I always fail on the last rep of the second to last set and sometimes the last rep of the last set. All the rest of the weeks are fine though.

>>35296164
I'm not gonna compete in the -93kg so probably not

>>35296181
On c6w.

>>35296189
C6w is retarded
>but it works!
Becoz noob

>deadlift 310kg for reps
>still look DYEL
>powerlifters

https://www.youtube.com/watch?v=4w6ZKogfGz4

>>35296189
>>35296189
I never failed a set on c6w except from a form issue on week 5 for squat and I only got 5 reps on one of the 4-6 rep deadlift sets, maybe week 4?
However I definitely think the intensities are too high and the reps/set too high in general.

>>35296252
>100kgs of pure muscle
>Weak as shit
>Bodybuilders

>>35296248
Okay, well that was helpful.

>>35296260
Okay. Maybe it's just an issue that's unique to me. Thanks, wanted some other experiences.

>>35296252
You people have seriously skewed perspectives. I'm willing to bet he looks better than like 90% of plg.
More importantly though, how that Fuck is he doing that belt less and IN SOCKS?

>>35296286
The program was created by a well documented moronic fuck

Why anyone runs that piece of shit program is well beyond me


The reason why anyone makes any gains from it is
>>35296248

Also if you ran an actual program / method you'd make more gains

>>35296311
Sheiko expert told me it was good though.

I can’t remember anything
Can’t tell if this is true or dream
Deep down inside I feel to scream
This terrible silence stops me

Our last Friday before Christmas lads.

The Seanposting is gonna be extreme tonight!

>>35296311
K well I ran it because I was impressed with candytoe and apparently I didn't know any better. It increased my total from 1015 to 1085 lbs so I figured it was working decently well. Would you like to suggest a better alternative instead of just talking trash? I'd appreciate something constructive.

>>35295784
fuck off bitch
no one cares

>>35296326
No he didn't
>>35296343
Texas method probably if you're on a caloric surplus

>>35296383
Kk I guess I'll try it after I finish this cycle. Thanks friendo

>>35295869
Try it, probably not though.

Mfw one girl is somehow using 2 squat racks and a bench all at once.

Nothing is real but pain now

>>35296456
wtf how? What is she doing?

>>35296570
Squats, rack pulls and hip thrust supersets. She's literally got her shit spread across a 20 foot square area

https://www.instagram.com/p/_PEBJzLfKp/?taken-by=georgeleeman

>>35296595
Is the gym empty or are there actual people waiting.
Topkek though.

hi plg
hows it goin
hows ur day goin

>>35296617
I was using the only other squat rack and there was a guy clearly waiting. He look like he was about to lose his shit

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Whoa sick bench pyramid Boris!

Do gains of size plus strength increase in growth rate once Puberty phase enters a certain phase guessing around the time shoulders broaden rapidly since I'm an 18 year old asshole who stopped gaining in both areas after only 11 months training set 190 kg sumo deadlift which progress then declined real quick at 70 kg body weight however conventional gained progress real quick relative to. Kinda implies nervous syst hit point of diminishing returns however cannot gain muscle to increase strength cap for sumo stance. Again do gains become available anytime soon after puberty phase for the record bulked on 4000 calories for one fucking year and was single digit body fat with tipsy bit of chin. Is metabolism influential on gains. I still have bone structure of a fucking girl. I'm high as fuck and cbf deleting irrelevant shit so pls excuse.

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>>35296710

>>35296710
woah, slow down there cowboy

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>>35296710
>Overthinking things this hard

Back in the womb it’s much too real
In pumps life that I must feel
But can’t look forward to reveal
Look to the time when I’ll live

>>35296706
>doing 12 sets of bench press
What the fuck, f.a.m

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>>35296811
12 sets is small time

>>35296811
Yeah but only like 7 of those sets are above 250/112

>>35296811
>What the fuck, f.a.m
sheiko familia

>>35296823
Pls be kg

Tell me to eat more.

>>35296861
Fed through the tube that sticks in me
Just like a wartime novelty
Tied to machines that make me be
Cut this life off from me

>>35296776
>>35296719
>>35296776
>>35296790
>>35296790
>>35296776
I think this is where the " haha ur autistic" phrase paired with an ironic backing theme ends because if this is how my mind articulates when fried well gosh darn

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>>35296884

>>35296875
Fuck off Blake you pathetic shut in

Right fit, I stated in the last thread I was going to attempt 185kgx5 on the squats. I attempted it and managed to push out 4 reps. Not satisfied I thought I'd give it another go.... I shat myself. Not even my pre-squat shit could save me.
I'm hoping I'm not the only one who has ever done this...

>>35296990
it's like you are trying to become a meme

>>35296841
>Someone casually deadlifting over 900lbs here

Likely

Hold my breath as I wish for death

>>35297145
Trip on so I can filter you you fucking autist

Now the world is gone, I’m just one

>>35296990
You made a topkek100 in your pants!? LMAO

>>35296990
oh don't worry friend0, had a gymbrah who shat his pants while benching, he just changed pants in the loo washed up a little and continued benching

>>35297262
Did you give him a rimjob after tho

>>35297262
phew that was close
my trip code was in that photo

a rimjob is where someone does something to the an00s right

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I geuss I'll post this here. So I'm doing 5/3/1 BBB but basically Squat everyday alternating front squats with highbar so basically squatting 6x a week but with light medium and heavy days. Also I'd have a day for powercleans set up 5/3/1 scheme. Good idea or bad idea?

>>35297290
>BBB
>squatting 6x a week
that's a recipe for exploding knees tbqh

>>35297286
Let's hope no one goes on deusstorage and look at your latest post to view the image honeybun ^~^

Oh man I am so hyped for tonight. It'll be my first intensity day with my new sweet SBD knee sleeves, and I've been watching EliteFTS' video series on how to bench to fix my poverty bench, and I've got a new pair of stiff wrist wraps too.
What are you fellows lifting tonight?

>>35297286
saw it, saved it

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>>35297298
I have a weightlifting background from when I was in uni and have competed in judo for 13 years I could give 2 fucks about my joints f. A. M

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>>35297318
>What are you fellows lifting tonight?
3 cups of coffee
you mirin my mug

>>35296086
Squat record is 303kg? Lu has squatted 310kg and he weights 77kg... But it's not a surprise lol... Powerlifters... What a joke.

>>35297262
Also me tbqh

Except it was diddliea

>>35297325
m-m-m-mods!!!
>all my jelly, and all my mirin
>so fukkin jelly
>but still, MODS
>MODS
>I"M A FAGGOT
>AND THIS LAD JUST POSTED A L-L-LEWD IMAGE

>could give 1+1 fucks about my joint family
well you better give 0.5+1.5 fucks because you're going to grow old someday and those joints are going 2 hurt

I hope sparrow gets hit by a truck
There, I said it

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>>35297329

I'm on de-load this week. I squatted this morning and felt like poo thanks to a cold.

I also noticed my left elbow is pointing marginally backward relative to my right elbow during squats. Gonna have to fix that.

>>35297367
if by "truck" you mean "my dick" then yeah me too

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>>35297340
yah I remembered you shat your pants too, but I wasn't quite sure so I didn't type your reference

2 the lad who shat: welcome 2 the family
hope I never do a doodlydoo in the gym tho

>h-hello s-s-s-s-sen3.14

just took a big stinky sweaty topkek100 in the gym toilets brehs, will the owners care? this topkek100 isn't flushing btw

>>35297397
Wew lad

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>>35297367
how kind of u ^~^ nyon~
I hope Santa notices what a lovely boy you've been this year <3

>>35297372
>I also noticed my left elbow is pointing marginally backward relative to my right elbow during squats. Gonna have to fix that.

why would that happen? Unless you're putting more pressure in one foot than the other, there would be a difference in the symmetry of the squat, I presume

If it's marginal I would disregard it, not sure what the others have to say about that

>>35297385
Hey birdy.

I find your sapphic spaghetti loss >>35297355
Here hilarious. Sparrow do you like grills?

This excites me

https://www.youtube.com/watch?v=b5Z61MNEN8g

>>35297377
I just need a guy to take control and sperm splatter my face
Had enough of these timid guys senpai

>>35297434
oof da

thought that was real sparrow, instant diamond dick

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>>35297329
It's cute, alright! I'm leaving this one behind now, gotta travel to the mainland to do some last minute Christmas shopping. Gonna meet up with my sister there and have a ball in the gym she goes to.

Daily reminder that Sparrow likes femdom and timid guys

>>35297430
>Here hilarious. Sparrow do you like grills
A-a l-little

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>>35297430
> Sparrow do you like grills?
I like beautiful things, but non, I no lesbian0 sen3.14
I can't help but mire a nice ass/ physique when I see one, or anything that's pleasing to the eyes actually

>>35297455
4..4 y-you...
I just need a guy to take control and sperm splatter my face
Had enough of these timid guys senpai

>>35297473
2nd times the charm

>>35297479
time to change the trip

lately I've been fantasizing about BBC..

Daily reminder that Sparrow was taller than her first (and only) bf and pegged him every week

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>>35297473
Hollly shiiiittt ahahahaha
lads my trip is stolen

Changing it to this now

>>35297290
lay out what you plan to do exactly. BBB is a lot of volume to do on any one day if you plan to do high frequency.


Anyone else listen to top40 and not at all hype music unless they're going for a 1rm? Downloading adele for my workout later.

>>35297524
Im such a slut tease he he don't hit on me silly boys :3

>>35297524

BREHS

FAPPING RIGHT NOW

POST TITS

HHNGFNGDFNGDF GDFGDFG

>>35297524
BREEEEEEHSSSSS
IM IN THE GYM
NEED TO fap

>>35297524
HHNNNNNGGGGGGGG

fucking hell i would bend you over any surface, grab your hair and fucking
PLOW
L
O
W
my dick into you so hard, Good god you're hot now

>>35297539
>>35297564

How dare you objectify me like that

>>35297524

ASS AND TITS NOWWWWWWWWWWWWWWWW

>>35297524

WHAT A DIRTY FUCKING SLUT HNGGGGG POST YOUR TITS NOW

>>35297574
>>35297568
Only Sean gets to see my brown starfish ;o

>>35297429

It's not some crazy Lane Norton-ish tilt, perpendicular to the floor elbow. But it is shifted a few degrees more backward relative to my right side. I have felt intermittent soreness in that wrist during the past few weeks, so I think it's maybe related to that (low-bar squat btw).

The deload will be good for me. Finished my last exam up this morning too.

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>>35297527
>Anyone else listen to top40 and not at all hype music unless they're going for a 1rm? Downloading adele for my workout later.

try piano pieces/classical/musical music sometime, lifting to the les-miserables soundtrack can be an interesting experience
https://www.youtube.com/watchv=zysmTUKMbUI
https://www.youtube.com/watch?v=2Bb0k9HgQxc

and I'm gonna g0 bak 2 the draw1ng b0ard
l8ters Family

>>35297589

>posts one slut tier tease picture
>leaves

fucking bitch

>>35297589
Hi, sparrow.

What do you do when it feels like the last thread is holding you up.

unironically took a tip from butt contreras off t-nation and it's working lads

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>>35297580
>The deload will be good for me. Finished my last exam up this morning too.

high bar sqt 4 lyf3, getcho act together son
A deload once awhile is necessary and quite nice, and congrats on finishing your last paper!
Enjoy shitposting in plg for the days to come!
(jk pls have fun in the gr8 big outdoors)

>>35296181
>>35296189
Yeah it's shit, I just subbed in my own high volume 3-6 rep thing

>>35297623
what was the tip

>>35297652
Tip of brett dick up his juicy ass

Do a 30 second standing butt squeeze once a day. My squat has felt much more controlled the last few days after I started doing it, there's a lot less unwanted movement.

>>35297670
why not just become a faggot for the rest of your life

>>35296811
>counting sets below 70%

>>35297670
Wish a man would just run up and squeeze my butt tBh..

>>35297639
this picture hurts me.

How do you decrease ROM on squat without being above parallel, I signed up for first meet and just checking the results of the last meet last year everyone's total is at least 20-30 kgs more than mine on average.

>>35296861
PB&Js after lunch and before bed. Just DO IT.

>>35297456
Have fun brah! I hope you shoot many three pointers and kids too :^)
That's a sickening cup

>>35297674
I'm just gonna give it a year or two and see how that goes instead.

>>35297687
Sit back more, reduce forward knee travel
This isn't going to let you squat more weight all of a sudden though

>>35297290
Jesus Christ lad just read this:

http://www.myosynthesis.com/bulgarian-style-training

>>35297687
The best way to decrease ROM is highbar wide stance, however it's pretty shit for raw lifters, and most techniques that work well for raw have similar ROM

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>>35297696
sparrow plz go out with me i've been studying how to be ur bf
https://www.youtube.com/watch?v=lDFO0yTsubY

>>35297687
Widen your stance.

Not liking the lack of specificity in current sheiko block lads
Squats aren't feeling solid

Back again boys, first 8x4 day done, first four sets moved like SHIT but luckily there were four more to go. Couldn't keep tight for the life of me. DM squat + 2 back offs moved well, 7 minutes of cable rows felt good, post-lifting fish tacos tasted great.

>>35297335
Lu also probably doesn't weight 77kg off season he was probably closer to 82kg. Also Lu's was taken away from his family when he was a child to bring honor to China in in the olympics. Lu has also been on steroids since he was a teen. Lu also has phenomenal squat proportions compared to Layne norton. 3/10 made me reply

>>35297680
I know these are all fake bird lady, but I'm getting a good chuckle out of them.

>>35297687
widen stance and sit back more. Won't necessarily make you lift more though. I'm strongest with a moderate stance.

>>35297774
I always find when I do an assload of sets, the last few feel way better than the first few. No idea why.

>>35297757
it is a turtle race

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Is it even possible to get a back like this naturally

>>35297929
Yes; never eat

>>35296706
Will you make something like this for me? A guideline for what reps do in whichever percentage.

>>35297705
>>35297714
>>35297797
Guess i'll just stick to my current form and just keep on making progress on TM.

One more question lads, i've never tested 1rm before i've always gone for 1x5 or 3x5 least i've done is DL is 2x3.

How does one go about doing a 1RM? Are the online calculators accurate? Is there a good article about this ? (most google ones look like shit so don't know if trustworthy)

>>35297950
its sheiko lad

>>35297524
Wow you really dont get enough attention in real life do you? Gotta supplement with dudes on 4chan jerking off to your pics.

>>35297940
Found the hamplanet

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>>35297962
I know, I'm trying to do my own programming and I just don't even know where to click. Only Powerliftingtowin has an article on it where he basically says buy some book. And then T-Nation has one but it's geared towards the general populace. Any help?

>>35297988
Prilepins Chart is a great place to start.

>>35297976
Are you fucking gay or something?
Guys post pictures of their pics here day after day. How can you be so anti-boobs?

Oh wait... You're a neckbeard beta faggot

>>35298011
Thanks, do you know or know someone who knows how long I should typically be in each rep/percentag range? I really wanna be smart about my training now.

>>35298011
Avon what's your opinion on isleys opinion of Boris sheiko (the man not the program)

>>35298025
Yeah and if it has nothing to do with powerlifting or jokes then they're attention whores too.

>>35298011
>Prilepins Chart
lmao pleb

>>35298043
>attention whores
>I'm 12 and women don't pay attention to me
>all women are whores
>red pill red pill
>I wish I could get laid but all women are sluts so I don't

Kill yourself

>>35295869
no

>>35298035
I don't have an opinion on what kind of man Boris Sheiko is and neither should Isley considering we've never met him and know literally nothing about him.

>>35296383
>>35296311
Thanks for providing no actual criticism of the program. And then answering with a very broad template so your answer can't be wrong

>>35298011
Also, I'm gonna be in basically a perpetual off-season, for a pretty decent amount of time. Are there things that affect how you program? Say a cambered bar squat compared to a squat? etc

>>35298097
Best way to learn to program imo is take a template from online and modify it. You're almost asking me to explain the entirety of programming to you.

>>35296706
unrequested training update:
Bench looked too easy today so I bumped the weight up 5% and paused every rep. Did 144 2x1 and did a very long pause and had probably the best single rep I've ever done.

Kept the weight the same but did SSB for squats just to see how it feels and I really enjoyed them.

About to finish bench and get back to squats.

>>35298123
Thanks, better than anything else I've heard. I guess I'll just tweak it and see how it feels until I get better at programming.

Whenever I finish benching I get temporary lowerback pain. If I don't set up in said position that gives me pain then I don't get a good arch.

How do I improve my arch flexibility?

www.joeskopec.com/coancalc.html
who likes this program? I tried it, anyone else have any opinions? I added a few pound on bench

>>35298156

>>35298156
A good PL split I use is Monday: Bench Tuesday: Squat Wednesay: Off Bench: Thursday Deadlift Friday at 8 RPE then taper off post-meet until next Thursday after and then I work in the 5x5 range rinse/wash/repeat that's all you need.

>>35297527
Day 1
Front Squats 3x3 Heavy
Military Press 5/3/1
Bench 5x10 BBB
Dips 3xAMRAP
Curls 4x10
Dumbbell Pullovers 4x10
Chinups 3x10
lateral raises 3x10-15
Face Pulls 3x10-15
Day2
Deadlift 5/3/1
Highbar Squat 5x10 BBB
Wristroller 3xF bothways
Twist yo grip 3xF bothways
Barbell Hip Thrusts 3x10
Farmers Walks xF
Reverse hyperextension 3x10
Day3
Front Squats (paused) 5x5 Medium
Bench 5/3/1
Military Press 5/3/1 BBB
Kroc Rows x30 with fat gripz
Kroc rows x20 heavy
accessories same as day 1 but dumbell flyes instead of side raises
Day 4
Highbar back Squat 5/3/1
Deadlift 5x10 BBB
Accessories same as day 2
Day 5
Front squat 5x5 (paused) Light
Yates rows 3x10
Weihted Dips 3x5
accessories same as day 1 and 3
Day 6
highbar back squat 3x5 medium
powercleans 5/3/1
accessories same as day 2 and day 4

What y'all think?

>>35298219
Meant to add on: you can't really overtrain as a natty so I'd tend towards an hour or so (16 sets) of bodybuilding afterwards to keep the blood flow and further enhance strength capacity. Macros should be 60/40/10.

>>35298091
Trip on candito

To find my potential 1rm on

http://www.exrx.net/Calculators/OneRepMax.html

Lets say i can do deadlfts 6x3 with 365 pounds, do i put that i can do only 3 reps with that weight or 18?

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>>35298246
>you can't really overtrain as a natty

>>35298246
That sounds like the exact opposite of what I want to be doing. Just the bare minimum Squat (and squat variations), paused bench, and then Deadlifts(and deadlift variations). I'm not concerned about what excercises to do. And fat that low (maybe it's another macro?) sounds stupid?

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supposed to hit 100% squat today. everything's gone to shit, So i'll probably fail somewhere around 85%.

How should i kill myself?

>>35298302
Alright you can be weak or strong but you need to focus on your heavy sets that build myofibrar hypertrophy and then your lighter sets for additional muscle growth. I totaled 1450 at 220 doing this routine. We tend to throw on bands or lught chains closer to meet time if you have acesses to it.

>>35298332
you sound like you're literally retarded. i dont even think you're a troll because you sound like you genuineley believe what your're saying

>>35298158
B U M P

>>35298328
Load a bench with 100% while you're alone. Either you do eeet or you make the gene pool better.

>>35298302
DO NOT listen to this guy. It's either Sean or someone who's literally retarded. So, probably Sean.

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>>35297524
breddy gud

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>mfw an 18 year old squats 75kg more than boardshorts in the 93kg weight class naturally

>>35298383
Yummy.

>>35298302
www.jtsstrength.com/articles/2014/01/23/raw-powerlifting-without-fluff/
Here you go, buddy. Yinz better read it.

>>35298231
fuck you

>>35298383
Why is this guy covering his pecs?

>>35297940
A back like this needs a lot of eating.
Please leave fit, you dont belong here

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>>35298432
Why?

>>35298445
>I'm autistic and I don't understand satire

>>35298479
pls leave.
Beta.

is topkek100 around? I have a question

>>35298493
What's up?

>>35298500
Put your tripcode on so I know it's really you

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>c6w is a shit program
nah tBh

>>35298520
Okay but tbf it's pretty much you and Candito who report bench gains on that program.

>>35298520
alex.. you were a somewhat talented noob. anything would've worked

>>35298492
Autism.

>>35298231
bump for this want an opinion

>>35298570
I started c6w after three (3) months of hitting zero (0) PRs on anything. Before c6w I had done this wonky thing where I would max out either bench, squat, or deadlift every workout, then do 5x5 + accessories. Then I stalled on that, so then I went to a max out on fridays only until I stalled on that. Then I did some retarded high rep stuff for a while (which yielded zero (0) PRs). Then c6w.

>>35298609
Good luck getting help here. PLG sucks.

>>35298623
>squats significantly more than isley at a lower BW in half the time training, also benches more than him
>im not talented guys!

>>35298231
1. the point of 5/3/1 is simple, effective, long term programming. You don't need that many different exercises

2. recovering from BBB is going to be pretty tough doing all those lowerbody movements daily.

3. You picked awesome movements, but a fuckload of them.


Here's how I would throw together high frequency squatting + 5/3/1

6x per week, arrive at gym, pick a squat variation. Work up to a daily max (1rm, 2rm, or 3rm if you want, doesn't matter) then hit 1-2x1-3 at 80% of your daily max.

Monday:
5/3/1 bench
BBB bench or OHP
other pressing assistance

Tuesday:
5/3/1 deadlift: top set only
Upper back bodybuilding

Thursday:
5/3/1 OHP
BBB bench or OHP, whichever you didn't do monday
other pressing assistance work

Friday:
KB swings, prowler pushes, some sort of conditioning that hits your glutes and hams. If you don't wanna do conditioning do some RDLs or hit thrusts or something.
upper back bodybuilding.


>>35298328
set safeties and fail if you need to.
Or if you feel like garbage and know you won't hit it, just don't do it. Its better to lock out 80% then fail 100%.

>>35298372
kek

>>35298453
mirin test

>>35298650
tBh my squat is my only lift I'm even moderately happy with.

>lads how is he so magnificent

https://youtu.be/zaqa8x6oRyw

>>35298716
I know right.

Can someone pls post video where his squats get red lighted

https://www.youtube.com/watch?v=duers-KYjyk&hd=1

>>35298158
against the wall static handstands
strengthen your back by implementing rows into your routine

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>>35298805
what the fuck did I just watch?

when should i consider steds you filthy power laffers? all me and my buddy care about are making stronk numbers but we natty af, i know some of you power bottoms are on skittles so you guys better tell me the down low right now

my current stats as a natty lifter of like 2/3 years

diddlerlift; 210kg for 1
skaat; 170kg
bench 150kg
ohp 90kg
push prss 105kg

now u guys better tell me if i should continue grinding for better numbers or i shud inject some dat dere celltech right now for gains - also, i have a blown up back (2 herniated discs mutha fuckas) so i took like a year off so gimme a break yeah?

kk peace out looking forward to a lot of (You)s from you gain gobblers, peace out tbqh famalam

>>35298893
You're not already roiding? Just take whatever you can get your hands on and plenty of it, stop taking it after like six months or so, you'll be fine.

>>35298944
no, felt like we should reach the 'limit' before we pop vitamin S

also that plan sounds not good tbf lad

>>35298964
No, you'll be fine, trust me

>>35298974
Only if you answer this riddle:

Four men were fishing on a boat. The boat turned over and all four men sank to the bottom of the lake.

Not a single man died. How can this be?

then, and only then familiallialar, will i trust you and go to the big black guy at the desk of my gym and say 'ey yo, neil, hook me up wid some of dat deree diabol, trenbolon, test, and deca yo'

only then

>>35299005
They were wearing SCUBA gear

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Front squats, close grip bench, and overhead press today, lads.

I'll call it "Reddit-Meme-Day-Supreme".

>>35299005
The upside down boat had an air pocket and the four men were /fit/izens so they each weighed 350lbs thus being able to outweigh the boyancy of the capsized vessel

>>35298281
In case you're still here...
Neither. It's a lot more complicated to figure stuff out when there are multiple sets involved, so those formulas are only good for one maximal set.

>>35298520
i just failed 345x3 deadlifts on week 4 thursday and i don't know why everything was going good squat and bench were always hard and now they are easy but deadlift which was my best lift is now failing miserably how much percentage do you use on deadlift variations?

>>35299039
They still go to war today and massive numbers of American men were disqualified from service in WWII due to psychological issues. People haven't changed, they never do, generational conflict and the 'the world is going to shit with these kids these days' meme is as old as Aeschylus.

There's also literally nothing wrong with any of those lifts.

>>35299141
>'the world is going to shit with these kids these days' meme is as old as Aeschylus.

Probably because that trend has been true for over 2000 years.

>>35299159
Invent a time machine or kill yourself.

>>35299193
Lol. I give it to you millennials... you're edgy.

That will be a great asset to our flourishing civilization.

>>35299201
>implying you're over 30

https://www.youtube.com/watch?v=tGMuSyjjcRY

>>35299131
Help?

>>35299259
About as heavy as possible. I don't like that he has no normal deadlifting for like two weeks. Maybe if you pull conventional you can get away with SLDLs but it's still fucky.

>>35299259
don't you know plg is just for shitposting these days

>>35299131
>how much percentage do you use on deadlift variations?
Depends on the variation.

I would recommend reading up on RPE and using your best judgement OR check the Sheiko spreadsheets and using Boris's recommendations as a guide.

Get googling, friend.

>>35299131
Between 60 and 65% for paused deads. A little more for deficits. Highly recoend paused

>>35299379
You have a tiny penis

>>35299302
Which butthurt trip are you? There's never been more on topic posts since a lot of the shitposting trips left

>>35299433
Not really, plus a lot of the on topic posts are still "I total xxx what program should I run" which is pretty elementary.

Had one of those sheiko gypsy magic days where squats feel like complete shit but moved pretty decently. Also didn't realize until my last set that my grip was 4 fingers too wide which helps explain why I didn't feel as tight probably.

>>35299517
Ah so it was you
Figures
Can you please fuck off then shitposter and let us actually talk about lifting without having you and your betabrigade shit up these threads? Thanks

>>35295784
fuck power lifting fatties

>>35299433
No. 99% of posts are "there isn't any shitposting kek kek kek".

>>35299543
Wasn't me tBh Sean. And my post was literally about lifting. I've told you before I don't take my trip off to talk shit.

Fatigue is setting in earlier this cycle than last one. before I made it to around week 6 before I got hip and shoulder pain and all weights felt like shit, now I'm only at week 3 lol. I think this is peak volume so hopefully I recover a bit and can get through this. Squats have me worried

>>35299565
Blake pls just leave already you weak shitposting fuck
Ty goodbye

https://en.wikipedia.org/wiki/Untitled_Terrence_Malick_film

Sweating a little bit reading about this lads

>>35299575
>he fell for the 'sheiko is manageable for more than a few months a time' meme

>>35299575
Fatigue doesn't mean hip and shoulder pain you moronic fuck

Thats called an injury

Let's say I want to do progressive overload with reps instead if weight. Is this how I would go about it?

Get 80-90% of my 1rep max, then up the volume every week and take a deload every 3-4 weeks.

3x2 3x3 3x4 3x5 4x5 5x5,

then retest and one rep max

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>>35299601
>he doesn't run Sheiko year-round

>>35299618
Ur gf has a Mexican train run on her year round

>>35299618
>he started it six weeks ago
>he thinks he'll last a year
>he hasn't invested heavily in juggernaut memefutures knowing full well it'll be the recommended sheiko-recovery routine

>>35299618
>run Sheiko year-round
If you don't reset for some GPP, you'll be burned out in 9-12 months easy.

how long does your sheiko sessions last?
and how advanced is the programming you are on in the sheiko scale?

doesnt swapping from squat rack to bench to squat rack annoy you guys/ others around you?

>>35299633
>six weeks ago
You mean six months? Because it was closer to six months ago

>juggernaut
Pretty sure this is just as crazy as Sheiko

>>35299612

Something like that, although you'll probably want to stay at the lower end of that range. You may also not need a deload until the end of the cycle, between hitting the biggest volume and then testing.

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>>35299642
>GPP

Lmao this fagits still here?

>>35299657
>this fagits still here?

This fagit has run Sheiko more than you.

This fagit is trying to keep you from burning the fuck out.

Do what you please, though. If you make it a year, I'd love to see it.

>>35299680
fuck off buda nobody gives a fuck stop wasting precious plg megabytes
I've been running sheiko for 8 months and not slowing down any time soon, fuck you

>>35299680
its like you dont know your talking to the sheikoexpert aka vlad

>>35299680
I've ran Sheiko for the past 3 years but pls do continue I'm very amused by your posts

>>35299653

Not in any template I've seen, although its definitely possible for someone to construct a version that would break people (ask Strongtoast about his inverted juggernaught program if you ever see him around).

>>35299680
Does anybody actually truly dedicate time to """GPP""" though? Like sled pulls and pullups and one-armed kettlebell presses for a chunk of the year?

>>35299612
>progressive overload with reps instead of weight
You might want to look up "double progression". It's when (big surprise) you have two separate factors you're keeping track of for progress. Weight is always one factor, and the second is normally reps, but sometimes it's something unusual like range of motion (see Leeman's ROM-based deadlift program). I think that's a super-cool concept.
You're on the right track with that style, I think, but I'd be wary of adding too many reps at a time. Most double-progression programs have you adding 1-2 reps per session. Hepburn is the most common example, but it has its drawbacks that need to be accounted for.

>>35299688
If I'm actually talking to buda I'm going to laugh
That stupid fuck ran it once for three months in the wrong fucking order with the peaking in the middle of the cycle lmao

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>>35299691
Bullshit. Unless you're intermediate. Then maybe.

>>35299696
Yes. Try some hill sprints. Good times.

>>35299705
>I'm going to laugh
I'm sure you haven't laffed in a long, long time.

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>>35299696
That's not exactly gpp. Gpp is anything that you do that isn't specific to competition.

>>35299642
Do you not see how much gpp is built into the program?

Pic unrelated to post

>>35299722
AHAHAHAHA IM TALKING TO BUDA

HOLY FUCK YKU LITERALLY RAN SHEIKO ONCE IN THE WRONG FUCKING ORDER AND YOURE OFFERING YOUR FUCKING STUPID WRONG ADVICE TO OTHER PEOPLE

kindly fuck off or put your trip on so people know the dumbfuck they're talking to

You are by far and away the bigger fucking dumbfuck in this general and that's saying a lot

>>35299738
Nobody does the GPP.

>>35299696

Its fairly common in block periodization programs.

Sheiko routines don't tend to have a lot of it programmed because a) there's an expectation you'll take a bit of time off post-meet to fuck around with training and b) he assumes anyone coming in to his training already has the GPP built up because that's how the Russians do their sport training.

>>35299722
>>35299738
https://en.wikipedia.org/wiki/General_physical_preparedness

https://en.wikipedia.org/wiki/Specific_physical_preparedness

Wellll sure, but are there powerlifters who periodize big chunks of no squatting, benching, and deadlifting out there?

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>>35299739
I'm not buda

Lol fagit

>>35299768
Just a dumbass

>>35299759

Quite a few do so for training blocks, depending on how you define 'no squatting, benching and deadlifting'.

Did anyone else just take a fat sean?

I just seaned all over my softsuit. It fucking reeks of whiskey and estrogen.

>>35299782
>depending on how you define 'no squatting, benching and deadlifting'

...okay Bill Clinton

>>35299759
Alright m8 we have a serious difference in what we consider gpp. To me, gpp means squatting with SSB, or even just high bar, doing a training cycle conventional if your main is sumo, or even doing a training cycle beltless. Nigga, that's gpp.

>>35299805
>Nigga, that's gpp.
No, that's SPP.

GPP is broader and further away from the comp movements. Front squats, power cleans, bodybuilding, sports, etc.

>>35299813
No. SPP is SPECIFICALLY squatting low bar, competition bench, and deadlifting the way you dl in comp. It's *specific* to your competition.

Front squats are an example of gpp, but they could be entirely left out of a gpp off season training cycle and that wouldn't be weird

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I want to post this again because I'm proud of it

>>35299791

What I mean is, do you consider that to be 'no competition movements' or 'no squatting of any sort, regardless'.

Both will show up in training cycles, but one is more common and tends towards longer periods.

>>35299651
>>35299651
>>35299651

sheiko lads

>>35299651
1hr15-2hr
Intermediate I think tbqh
Yes it annoys the fuck out of me

>>35299651
About two hours unless I'm really jamming.

No I actually like splitting up my work sets like that desu. Allows me to do it better

>>35296596
What did he mean by this?

>>35299887
Ha. Meme.

>>35299609
Overuse injury which goes away as volume decreases. Essentially a symptom of fatigue

>>35299651
Use to be 2 hours. Significantly more than that lately though. I just bench in the squat rack so I squat bench squat all in the same place desu. Uh I'm doing the class 1 program. Intermediate.

i trained at a different gym today with some of my friends and everything felt heavier than normal because my autism cant handle a slightly different bar and rack (and general environment).

does anyone else here know that feel

d

>>35299654
>>35299699

Thanks guys ill most def look into it.

>>35299864
>>35299865
>>35299909
2 hours for intermediate level, suppose it could be worse

why more than 2 hoirs now joff?
needing to take longer rests or more sets

>>35299919
>everything felt heavier than normal because slightly different bar and rack
i aways seem to feel this at meets
warm ups go awful, i think because the bar just feels different, you can tell its better quality equipment but for some reason it just feels off

comp benches tho, holy fuck there is some difference compared to my gym bench in the power rack, you just stick to it, i always forget how good it is until i do another meet

>>35299839
post ur 280 diddylift pls

>>35299995
Needing to take longer rests. Before I could knock them out with ~a minute in between. Lately it's been much more :/

Day 65 blog:
Squat: worked up to 475 with more in the tank easily. Avoiding setting a true max for now because my daily work is coming up really fast and I don't wanna blow my load early. trying to just get comfortable under close or at 5pl8 first. Did front squats for back off singles. Gonna make these more regular I think.

Raped 275 pause bench. Want to hit that every day for a week before I venture further upwards on my daily work. Hit 250 for a 7 second pause on my backoff work.

20 total pullups this workout. Adding volume daily isn't very hard yet. Basically doing 1-2 reps between every set. Think my fat ass is up to like 4 reps unbroken.

What do you guys do when coming back from a deload? Get straight into your normal training or ease into it a bit over that first week?

Lads I'm back from uni for the holidays and the best gym in the area is the one where my ex does her half-assed cardio bullshit. How do I alpha if I see her?

Just got back from leg day senpai

Form check pls? My deadlift is way behind my squat. Most times I feel like the bar wants to travel away from my shins. Is this because my hips rise too quickly?

>tfw you somehow film the only rep that doesn't have godawful form

Vid related is 365 lbs @200lbs bw

https://youtu.be/uGy5qInnXX8

>>35300333
On the right track, but you're not snapping your knees in very well. By the time it's at pic related your knees should already be snapped in

>>35300319
Ignore her if it ended badly if you don't want her back.

If you want her back I don't have advice for betas.

>>35300214
>deloading
Lol.
Anyway, you should be good to pick up right where you left off, how long was your deload for?

>>35300164
Mirin squat mang. As always.

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>>35300420
Yes. Here's the pic I meant to attach

Knees need to lock in before you drive hips to the bar

>>35300369
What exactly do you mean by snapped in? Like fully extended?

>>35300429
Cool. Thanks I appreciate it a lot.
>on the road to 4pl8 diddy

>>35300369
Dont want her back, just feel like id sperg out if she tries to talk to me. Haven't seen or spoken to her since we broke up

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>>35300333
imo you start to low, your hips rise before the weight breaks the floor, and it causes you to lose some of your external rotation. pic related looks like you don't have the mobility to be in that position to me. try starting a little higher and see how it feels.

>>35300333
your external rotation needs work, your mobility is probably bad - stretch more
also you might benefit from starting with your hips slightly higher, just something to play around with

Complete beginner here, coming from a brosplit routine to look good, but now I want to start really going up in weight, so I thought I'd give powerlifting a try. Is 5x5 good? I have been doing it for a week and it seems to be going well, but only lifting 3 times a week feels weird.

>>35300469
Did it end amicably?

Don't be weird just smile and wave if you see her. Don't approach- she'll come up if she wants to chat. That's how I dealt with seeing my ex of almost five years.

>>35300516
5x5 is good but holy fuck it's a lot of work. What are your current lifts and citywide l bodyweight?

>>35300516
best place to start imo. when it starts getting hard you'll probably be grateful for those rest days in between.

>>35300536
Sorry, take out the "citywide i" lol

>>35300536
Not really, think I sort of broke her heart a bit. I'll do that though. Thanks breh

>>35300470
>>35300478
My mobility is probably pretty shit.

I have to start this low otherwise I can't keep the bar on my shins

Any good mobility drills/stretches for this?

Can foam rolling fuck you up for deadlifts i have one of those torture things that do deep massage and i started foam i failed both deadlift sessions couldn't even pull it once

>>35300536
I am 147 lb
Squat is 185
Deadlift is 215
bench is 125

I know Im weak that is why I ask for help

>>35300516
Lift 7 days a week like a cool kid.

CISA got passed, lads. I guess I'll see you all in jail.

>>35300566
It weakens the muscle temporarily, yes. Just like static stretching, but more pronounced.

>>35298664
The template I was using was the t nation 3 month cycle from black iron beast. I should add that im im on 500 test e a week. Im a medic thats basically burning out from my job.

>>35300578
>I am 147 lb
when i see this i think
>pls eat
even tho im only in the 150s myself

plg what have you done to me

>>35300578
Eat

>tfw just sold my home gym
>regret it already
how do I cope with it guys? I have my university's gym but I liked being able to work out in my underwear

feels bad mane

>>35300578
No worries man. How tall are you? Unless you're a dwarf you'll have to eat

Why don't you hop on SS and see what happens? After that look at Sheiko routines for beginners or Texas Method

>be natty 105kg manlet

>do 6 plate DL with straps

>guy out of nowhere amirks and says yeah well edsie hall does 10plate. Thats not impressive at all.

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Anyone have uneven erectors here? My right seems bigger than my left

>>35300708
I do too. Right one is just a tad bigger than the other

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>>35300549
>I have to start this low otherwise I can't keep the bar on my shins
uh... i'm going to say that isn't true and that its indicative of another problem.
the good girl/bad girl machine stretches that area out for me. also cossack squats and wide paused squats at the bottom while pushing my knees out and ass down.
>>35300708
i... what?

here is my second set of squats today that felt way worse than they look

>>35300944
>felt way worse than they look
i absolutely hate this feel and it never ends for me
im not even on sheiko/ fatigued ffs

if it wasnt for recording some sets id probably be depressed

>>35300708
Good lord you're fat

>>35300708
Eww

Why are you so pink and fleshy?

NEW THREAD QUICK GET THE FIRST POST ANS BE ENSHINED IN PLG HISTORY FOR ALL OF ETERNITY!!!!!
>>35301062
>>35301062

>>35301062

>>35300617
I am 5 11 but young, not really young, just like 1 and a half more years young, and I eat about 3000 calories a day

>>35295891
>left hand OK sign on right paw

[autism intensifies]

>>35300617
also thanks man, so would you recommend those routines over 5x5?

>>35301122
THe cat is a mirror image so it's actually it's left hand

>>35300598
enough to not even lift the weight once?...

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I pulled 410+50lbs of chains and it was basically a 1rm or at least it felt like one

How much raw weight do you think I could pull given this was 460 at lockout?