/plg/

In for being dumb and degenerate but sometimes doing something right

In for meet in 12 days.

Hancott's looking more jacked than usual there.

Does anyone in /plg/ have a full time job? I'm finishing school now and starting full time in June. I don't want it to interfere with my training though.

>>37014705
>degenerate
i always figured

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>>37014722
it runs in the family

Truly the most cringe-inducing "sport" to ever grace the earth

Truly the most cringe-inducing "sport" to ever grace the earth

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>>37014737
>>37014731
say that to my face and not online

Also in for c6w being incredibly hard

>>37014725
Welcome newfriend!

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updoot in 4 seconds or your squat will stall for 1 year

>>37014747
Truly the most cringe-inducing "sport" to ever grace the earth

>>37014754
>being incredibly stupid
Fixed that typo for you.

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>>37014724
iktfb

starting may 16th

RIP training anything ever again

RIP diet

RIP stress levels

>>37014705
second that

can't wait to try acid tbqh

>>37014762
Delete this image now mr. sailing the sea for dick

>>37014724
Yes

Man the fuck up

dubs decide if i get high on lean

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>>37014815

>>37014724
I do, the only interference it will have is making your back stiff as fuck from sitting all day

make sure you get a good as chair in the office

and also roll the fuck out of your bac before squatting if complications do arise

but a good chair can fix the problem too, but 99% of them are shitl I got a custom made one and its boss, so i dont need to roll my erectors for 20 minutes before squatting now, before i had to or else my back would literally cramp up halfway through squats

>>37014825
this, and I actually find if your work will let you stretch once or twice throughout the day you are MUCH better off

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>>37014825
Sitting to work?

Do you sit when you pee too?

>>37014825
Thanks for the encouragement. I'm not gonna let my career get in the way of my fitness goals (at least I hope not..)

>>37014797
It's okay, we'll find time to train. Just be optimistic.

>>37014806
Will do

Aesop rocks new album is now being streamed live for the first time ever in the official instasync (r/lonelypl)

>tfw cardio day
hold me ;_;

Help, I've listened to Views 7 times already and can't stop

>>37014825
What about someone who has to be on his feet the whole day except lunch break?

>>37014851
Are you a blue collar worker? I have intelligence and prefer doing no work and getting paid more for it

I'll call you when i need my toilet unclogged

>>37014870

https://www.youtube.com/watch?v=HS65IB7WL4s

Don't you want to be built to last?

>>37014881
Then you have the intelligence to buy a standing desk, undersecretary.

>>37014878
I don't know, you're going to have to talk to a blue collar worker about that

but i dont think standing is really a bad thing, better for posture and blood flow im sure

>>37014889
A) You don't buy a standing desk; you have the option to get one appointed to you
B) Why would I want a standing desk

>>37014878
Lift before work
>>37014881
All include your wife with my dick

>>37014903
>All include your wife with my dick

>wife

I told you in my last post that I'm intelligent so stop trying to contradict me lol

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I didn't really respond too much to the volume of bench on sheiko intermediate over 80kg (or squats for that matter), is doing the large load version next advisable or is it too much of a jump?

>>37013730
>>37013730


Do you have anymore of these? i find them funny

>>37014724
Honestly, find a program that fits your schedule, dont push it to get 5 or 6 days a week in if you have to sacrifice sleep or food. Running yourself into the ground will kill your trainin more than only going 3 or 4 days a week.

>>37014888
10 sets of 5min runs

5kph
7kph
8kph
9kph
10kph
11.2kph
11.7kph
12kph
12kph
12kph+5min cooldown

With bodyweight, mobility and some light benching inbetween the sets. The other sport i do has 2-3 minute rounds, ends up being more than 8.6km

the 11.2 and 11.7 sets are going up by .1kph every time, not sure what to do when they all get to 12kph (a theoretical 25min 5k), either i raise the last 4 to 14kph (a 20 min 5k) or i start adding 1 min to each set over 10 sessions.

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I'm looking to graduate to a true powerlifting belt now that my squat has reached 425x2. My pic related crossfit meme belt is probably not the best to use at high weight. In college rn, so I'm looking at a $80-100 range, and something with a lever. Any recs? Thanks brehs

>>37014962
Try a 80-100 dollar lever belt

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>>37014909
>t I'm intelligent
Let me translate that for you
> my wilks is the same as my IQ

>>37014962
Inzer single prong, 4" wide 13mm thick. Get black, it ships fastest. It will last you forever, and is ~$90 if you live in the US

If my max raw squat is 496 in competition, what kind of weights should I try using for practicing in gear? I just ordered a Superior suit and Titanium knee wraps and i'm not too sure how much carry over to expect. I squat fairly wide, so I imagine i'll have a decent amount of added weight when I figure out how to groove it. I was thinking of starting around 450 (90% of my raw max) and going from there.

If Dubs I finally give up on lifting forever

>>37015077
Yep I'd recommend around that. What I've found to work best is working up to 90% of your raw max using knee wraps and then using the suit straps down and then straps up later. That's also what other people have said to me to do.

Might want to get a couple of people to side spot you on your first go desu.

>>37015156
I lift in my garage alone, so unfortunately I don't have spotters other than my dog. I was planning on messing around with knee sleeves/straps down until I felt comfortable getting to depth with at least 80-85% and then moving onto straps down/wraps with 90ish% then eventually going full straps up with wraps as tight as I can get them solo and moving into supermaximal weights. I have a rack at least, so I probably won't die.

>>37014998
Thanks for the input, a couple of gym bros that compete recommended inzer. There's other options out there, so I was just checking /plg's opinions

>>37015262
Do not do not do not order from inzer.
If you get an inzer belt buy it from an independent retailer

>>37015214
Aye probably won't die if you have a rack.

I'm guessing your suit isn't incredibly tight?

>>37015313
Haven't received it yet, but it's a Titan Superior size 42. According to the size chart on liftinglarge, 42 is the medium fit for the 198 class and I weigh ~195. So it will probably be fairly loose as far as gear goes.

>>37015118
NO

>>37015118
Rolling 4 u

>>37015340
Ah yep. I weight ~195 too and I use a worn in 38 super cent which I can get to depth with about 20kg over my raw max so yours should be loose enough for you to get to depth straps down without going supermaximal.

Is your suit wide stance or narrow stance?

>>37015118
roll

DELETE SQUATS FROM COMP

>>37015386
Don't think it as the option. Titan markets it as their "beginner" suit. I personally squat fairly wide though. Not Westside toes wider than the collars, but well past my shoulders.

>>37015421
Ah right. The common wisdom seems to be to stand a foot wider than your normal stance for eqp squats but that probably doesn't apply to you then.

Have you done much research into eqp squats? When does your suit arrive?

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sabre meme program was ok guys
turns out my work capacity is pretty much zero though lel

>>37015452
Just shipped today. I've mostly just watched videos/read about how to get the suit on and self wrapping. I think programming wise i'm just going to do singles with as much gear/weight as I feel comfortable with every week and do the rest of my squatting raw until I figure it out.

>>37015513
You probably won't have to worry too much about getting the suit on lol, even I can get my suit on by myself in 10 minutes or so.

The old fellas around here suggest doing doubles for the first while in EQP if you can handle the time under tension, even triples if you can manage it. Just lets you get more practice with the movement and groove of the suit. Obviously there's the issue of depth as well lol which adds another angle to it. Sounds like a decent plan though.

Are you planning on using box squats at all?

>>37015262
>>37015311
I've had a couple friends order over phone and get their stuff a lot faster. Apparently, their online system takes like a week to process before anything else can happen.

>>37015506
I thought you were really good with trying harder though. Especially with all those C6W runs.

>>37014724

I did up until ten days ago. I would get to the gym at 5:30am, then leave by 7:15 and go to my 8-to-5.

>reached end of cut
>got a qt azn gf
>best sex of my life
>get to start bulking again
>sex made abs sore, so no need for ab work in the gym
This is fucking fantastic.
I wish she wasn't moving back to Shanghai in a couple of months.

>>37015506
>turns out my work capacity is pretty much zero though lel
What try level were you using though?

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>>37015590

More like "shag"hai M-I-RITE?

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>>37015615
kek
But really, though. We fucked for two hours straight. She has way more stamina than I expected.

>>37015576
I'd have to make boxes. I was just gonna video each rep and then look at how deep i'm getting and keep adjusting until I can "feel" depth like with raw. My biggest fear is needing to put 600+ on the bar just to hit depth because I don't want to ISLEY it and need more weight than I can stand up with just to hit depth. But if it's as loose as you think it will be then that hopefully won't be a problem.
I was thinking about doubles with sleeves/straps down, but I don't think I want to do doubles in full gear.

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>>37015577
>>37015602
well I did make it through alright.
just I haven't squatted anything over 370 for more than 3 reps in like 7 months or so and today he had me do 410 for 2 sets of 5 and I was doing a couple of things to make it harder on myself just because yolo. I gave sabre a wall of text on it, but it was ok. I tried hard enough.

My knees were getting sore and creaky, so I added some low impact work on squat day. Feels a lot better right now. How did I do?

squat 5x5 395
rdl 3x10 225 (went to higher volume, less weight)
erg rower 1000m (added this)
reverse-hypers 3x10 50 (added this)
ghr 3x10

>>37015590
>>37015637
Ab doms from sex can be the absolutely brutal. I've had it so bad it's made squatting, even with a belt, quite the ordeal. Bracing as a whole sucked and didn't work very well. It hurts so fucking bad lel

>>37015590
>tfw I got a qt azn gf but she is really afraid of getting bad grades and hardly ever wants to see me
Dang it bobby.

>>37015639
If you have extra plates you can just stack plates and use that as a box. Filming your reps is certainly a good idea tho, for me the feel of depth feels deep as heck. Kek na I don't think you're gonna isley it, well as long as you don't horribly miss groove it that is.

>I was thinking about doubles with sleeves/straps down, but I don't think I want to do doubles in full gear.
yeah you're probably right, I miss spoke. It's a heck of a lot easier to do 1+ reps with straps down than up from what I've experienced.

>>37015699
That's God punishing you for fucking everyone's wife.

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>>37015699

>was full after only eating 800 calories today
>Still filled out my calories anyway
I might be ready for PSMF very soon

>>37015722
Fucking kek, that was actually from the girl I lost my virginity to. She kind of dumped her boyfriend so she could fuck me, so you're half right. The other half was having sex for 90+ minutes everyday for almost a whole week

>>37015709
I only have 655 in plates + bar. From what i've read, after I learn how to use the suit/wraps I should be good for at least 600-630 in full gear with a 496 raw max. If that holds true, then I'll need to buy more weight soon.

>>37015762
get 10 more lbs

>>37015576
Why do you lol keep on randomly writing lol in your sentences lol for no lol reason lol

>>37015699
I just realized how long it's been, because I haven't had ab doms from sex since before I started lifting over two years ago...
Gotta make up for lost time.
>>37015709
>tfw I got a qt azn gf but she is really afraid of getting bad grades and hardly ever wants to see me
KEK
I was actually worried about this when she started talking to me, because she came to the states specifically to get her master's then go back to China, but she's been really forward about it.
>tfw I'm so retarded that I accidentally suggested Netflix and chill for the third date and she fucking ran with it
Thank god she's made up for my incompetence in dating.

>>37015743
I mean, I've had it with my most recent ex, but back then it was wayyy worse, mostly because I was doing all the work.

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Who here /sexlessbutmysquatandsumoisntdogshitpathetic/ ?

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>>37015788
you'd probably get laid if you learned to actually deadlift

>>37015788
I see how you didn't bring up bench friendo :^)
And my squat is truly shit tier. However, sumo is almost my best lift, if I can manage to shed my fatigue and actually show off my strength.

>>37015778
Because I laugh a lot when I talk irl and I type like I talk.

>>37015762
I wouldn't count your eggs so soon lad, it will likely take you many months to get even remotely good at eqp squatting. Though weights do take a while to arrive, so you're probably right to start thinking about ordering some more. A shame about the box situation, maybe you could ask a hands on place near you to weld a metal stool or the like.

>>37015781
>tfw I'm so retarded that I accidentally suggested Netflix and chill for the third date and she fucking ran with it
madman. Aye my gf came over specifically to get her degree but she's struggling a bit because her English isn't fantastic. Despite her acting a bit distant she is pleasant and loyal though.

Got another body fat test done in the gym, 3 months since my last one.

Even though i put on 2kg, my lean body mass went down. Being natty is a meme

hey guys open one tab with this
https://www.youtube.com/watch?v=OQm8ZOPFnG4
and one tab with this
https://www.youtube.com/watch?v=SDmbGrQqWog
enjoy friends :)

>>37015849
If that was the bioelectrical impedance test, those are inaccurate as fuck

>>37015874
i have had 3 in in the last 18 months and my lean body mass has been the within 1 kg in all of them.

>>37015809
Can confirm.
Shanghai gf actually asked to meet immediately after finding out I pulled 4pl8, because that's "over three times her bodyweight".
lel
>>37015847
>she's struggling a bit because her English isn't fantastic. Despite her acting a bit distant she is pleasant and loyal though.
Similar to my experience. I think the not-so-great English is cute, though.

Benchy, you still around?
1.) First, I feel the need to address that you are just awful. Just AWFUL.
2.) Quit using bent-wrist grip. False grip with a flat wrist.
3.) Watch this video. https://www.youtube.com/watch?v=xTphQ7FI7Jg
For the next 2-3 months, work SPECIFICALLY on this movement. Don't try and blend it all together until the end of the second month at least. 4 individual movements.
Hips back.
Descend.
HEE-UP DRAHVE
Hips forward.

And stick a box under your butt so you won't drop below parallel, get you used to proper depth.

>>37015899
Something could have changed, causing a massive variation. They aren't hard to trick desu. Stick to calipers, or hydrostatic weighing/dexa, if you can afford it.

>>37015905
>I think the not-so-great English is cute, though.
Aye it's quite endearing, though my sister called me creepy when I told her.

>>37015931
>called me creepy
Well she's a dick, then.

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>>37015940
Na me and my sister bantz.

>>37015905
>Shanghai gf actually asked to meet immediately after finding out I pulled 4pl8, because that's "over three times her bodyweight".
Holy kek the exact same thing happened with my gf after I showed her a video of me squatting.
>tfw squat is actually dog shit

>>37015788
Iktfb :(

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>>37015788
friend

>>37015957
why are you sexless

>>37015957
Too much work for school?

>>37015966
gf caught him with his sidepiece

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>>37015957
Mate I think you're the opposite of what that guy was saying.

>>37015954
lel
Maybe they're just used to the scrawny Asian men who can only squat 2pl8.

Any of you native english speakers speak another language fluently?
Thinking of finishing off learning spanish so i can speak it fluently

>>37016211
I speak beannigger pretty well and I've forgotten a lot of Talibanese that I once spoke 'okay'

who here /somuchfatiguesexisntappealing/

>>37016290
Y'all niggas need to get some sleep.

I'm over here /sohightesticancumlike6timesperday/

>>37016290
here

>>37016309
lol, how do i know youre dyel?

>>37016323
I just sleep like 10 hours a day senpai
rearrange your schedule

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>>37016290
Or maybe you're just a low test beta, I mean you're like what, 70kg?

I could curl you 20 times and throw you through the roof

>>37016361
>bodorio
>not relating to that feel
lad..

I know there's at least 2 people on the same day as me, c6w w3d1
How did your lifts go? I'm doing it tomorrow. I know its gonna be easy since I've done sets with the weight already. Benching days will probably be the hardest thing this week

>>37016309
I sleep between 8-10 hours every night.
>>37016361
no twink triggers in this thread friend.

>>37016383
Who?

>>37016415
did someone say something? I heard a small and twinky noise but couldn't make it out...

>>37015847
Yea, that's why I added the "when I git gud" part. I can make some boxes, but by the itme I got around to that I would have already have a decent feel for depth. I'll probably make some for box deadlifts at some point.

>>37016211
I speak Spanish pretty close to fluently.

>>37015966
We're both too busy for sex rn

>>37015973
Took tonight off to study for my test. Semester really culminated to this week project wise. Just a test tomorrow and paper due Wednesday and then I'm good to go for finals tho. Eyes on the prize

>>37016398
Got 6-5-4 on squats and 6-5 on deadlifts. Bumped my squat max up a bit, paid the price, stopped at rpe9.5 on my sets. I'm not gonnamiss a rep in training.

>>37016691
Good luck mang

Shit lads I'm dry as fuck right now.

Also where are you Joe, Alex SSB, facebrah, Julian, and anon?

>>37016722
Thanks dude it's almost over

>>37016839
Hi lad, anon here.

whats up?

>>37016839
>SSB
I'm lifting right now brochacho.

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>>37016839
I'm lurking, just swamped with logic hw. I'll be done in about 20-30 min tho

stay strong

>>37016398
I got 6 on all 5 sets today. Felt really good. My bench the first two weeks was total shit though. I'm gonna switch to Nuckols 3x week int med benching starting this week, but obviously stick with C6W for lower.

I just don't want to end up more of a trex than I already am, so I really need my bench gains to start kicking in..

>>37016888
Any idea if anyone has done a volume comparison of Texas Method and Nuckols 3x a week?

Should I switch to Nuckols 3x from TM for upper?

>>37016855
>>37016847
Is one of these the same guy that's doing c6w w3d1 tomorrow? I had a question for him

>>37016851
Word, talk to you soon. Pretty late for that innit?

>>37016855
Plg bout to git gud

>>37016916
Are you progressing on TM?

>>37016938
>Pretty late for that in it?
There are no schedules in the jungle.

>>37016982
there are no canditos in the jungle

>>37016938
I'm doing it tmr, what's up?

>>37017021
there are no weight classes in the jungle.

>>37017067
There are no sub-4pl8 squats in the jungle.

>>37017084
There are no low bar squats in the jungle

>>37017058
Was that you that posted your 240 for w3d1 or something?

>>37017096
are there highbar sub 4plate squats in the jungle?

>>37017096
There are no chemo drugs in the jungle.

Stay safe, friend.

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ok I'm here let's get this party started

>>37017212
on a saturday night?

>>37017227
Pink?

>>37017262
Red?

>>37017101
First c6w cycle, couldn't have done it before.
And I'm also weak (165kg squat/220kg dead)

>>37014675
he looks like a goblin

>>37016839
>>37016938
So post something, you nerd.

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>>37017677
excuse me?

>>37017768
>fedora

Squatted for the first time today, how is my form?

>>37017800
shit

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>>37017800
forgot webm

>>37017866

>tfw Wilks put down my maxes by 10kg this cycle for my cut
JFMSU fampai

>>37017884
You forgot a 0 there lad.

>>37017876
Lower fagget

>>37017909
recommend any stretches, or do I have to just push it?

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>>37017876
Go lower

>>37017920
Just put more weight on the bar, it will help you hit depth.

>>37017876
Woops, forgot words.


Your forward knee is fine, you have good ankle mobility.

Hip mobility might be lacking. I think if you have some WL shoesyou would be better off...

Center of gravity and posture is spot on.

You just need to go lower, faggot.

>>37017962
also, can't tell if you heels are coming off the ground already, lol.

>>37017876
Oats + Squats . Alot more of that , get them badass greek god legs.

I remember my first time squatting , you will love the heavy ass weight in your back when its over 225lbs.

Sorry lads I got wrapped up in studying. Talk to y'all tomorrow

>>37017962
>>37017932

what about my spine, am I rounding at all? That's what I was really concerned with, I honestly felt like I could have easily squatted twice that weight, but I was experiencing some minor mid-back discomfort/pain, but it's nothing excruciating and it goes away almost immediately after the squat, is that just part of adjustment, or do I have a potential form problem?

>>37017997
your posture is fine like I said lad, if there was rounding it is so small that it doesnt matter

stretch, foam roll, ask mom for PL shoes and go lower

>>37018018
>ask mom for PL shoes
cheeky

>>37017876
told you its shit

>>37018018
recommend any pairs?

(preferably cheap since I'm in college and mommy doesn't pay for stuff anymore)

R8 my routine, plz

ABABABx

A-
push ups 100
pull ups 5xf
Over head press 3x5
Deadlift 3x5

B-
Bench press 3x5
Row 3x5
Skull crusher 3x5
Curl or cable pull 3x5
Squat 3x5

>>37018070
VS athletics
3cm raise, last you forever, but its all work and no flash

or get some inov8 or romeloes for flash

splits don't work unless ur on gear

Are these threads still a circlejerking drama-fest?

>>37017768
Lmao nice hat Hancuck

At least you've acknowledged your receding hairline and are now trying to cover it up

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>>37018144
u wot

>>37018158
Yes your fucking widows peak

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>>37018163
i dont think so

>>37017876
LOWER FAGGOT

>>37014724
yep.

honeslty its pretty comfy. i work 8-5 then go the gym right after work every day during the week. the gym is packed from 5:30-7 but so are the roads and this way i get to lift and avoid traffic. the consistency is very comfy for my autism.

>>37018181
Your parents look like good folk

You do have a widows peak tho
It's okay most men do

>>37018261
What do you do? I want to avoid getting a job cause that would cut down on my golfing time and fishing time

>>37018181
M A N L E T
A
N
L
E
T

honestly really liking doing this Cube variation lately.

starting to think plg is just too obsessed with the sheiko/rts/training must be boring and you are not allowed to ironlyfe at all meme

>>37016982
keked

lads i failed a ~350lb SSB squat today. tfw ssbfriend literally squats more than double you.
Also bench feels week. don't take a week and sporadic days off lifting.

>>37018391
>i failed a ~350lb SSB squat today
How hard did you try? I bet you didn't try hard enough.

>>37018391
weak not week*
>>37018414
tried fairly hard but slightly not hard enough. my legs tried hard but my back didn't.

https://www.youtube.com/watch?v=OBgxWAitfv8

PISS TROOPERS ASSEMBLE

>>37018380

PLG comes and goes with its fads. Who knows what the next big thing will be?

>>37018380
>progress is not fun
>you need to be not making progress in order to have fun
i don't understand you people desu.

i work on the legal side of the financial industry. its basically 8-5 desk time for all intents and purposes. the only problem i really have with it is sitting for 8 hours. my hamstrings and ankles get really tight before squatting.

>>37018424
I'm surprised more people haven't burnt out or gotten injured running sheiko after sheiko after sheiko after sheiko after sheiko with zero down time in between

>>37018391
>don't take a weak and sporadic lifting days off
what

also
>gets gf
>loses gains
why are you surprised?

>>37018416
You know what you must do.

>>37018436
I just train for fun and happen to make progress. It's a pretty sweet gig. More people should try it.

>>37018442

A fair number of guys have.

I think there's something to be said for running Sheiko or similar as your inseason program with something broader as your offseason but I can't imagine running it year round.

But then, I'm the worlds most easily distracted lifter so who knows.

>>37018436
Cube is fine

Supermang got some p decent lifts and a good physique from running his super secret George Leeman exclusive programming which was really just Cube+accessories

>>37018436
progress on sheiko like routines is slow and is only really visible at the end of the cycle. this is necessary when you're a high level advanced lifter, but its unneccesary for most lifters.

when i was at chad wesley smith's seminar he said that when he squatted 800 lbs he considered himself an early intermediate lifter (though one with advanced talent). for most lifters the goal should just be getting bigger and stronger with the main lifts and intelligently selected variations and bodybuilding. insane specialization early in a lifter's career is counterproductive when you take the long view.

>>37018444
>bench feels weak. Don't take a week off then lift sporadically the following week
not really surprised, also not super motivated :(
>>37018462
>supermang
>good lifts
what? I outtotal him 2 weightclasses lighter with similar or shorter training age.
>>37018454
try harder?

>>37018459
Yeah no serious lifter runs sheiko constantly and they do have "offseason" training which is usually pretty bodybuilding intensive

It's all the kiddos who got memed who run sheiko continuously ad infinitum

Best way to rebuild strength after a long layoff?

I hit a 440 beltless squat back in December, stopped lifting, did too much cardio (physical labor job), and started drinking heavily. 365 feels like a fucking truck is on my back now...

Squat dropped 90 lbs, Front Squat dropped 60, Bench dropped 20, OHP dropped about 20, Deadlift about 20-30.

I'm doing 5x5 6 days a week now alternating HBBS, Trap Bar Deadlifts, Push Press with Front Squat, Sumo Deadlifts, Close Grip Bench Press for now...

>>37018479
I was just going to say more SSB squats, but trying harder works, too.

>>37018479
I'm literally catching up on all your lifts, and like, some random natty training a few years. I started with like what, 65kg of mass? Like. I muscle at all, and I look at you and where were you 4 years ago? 73kg? And where are you now? 74kg? Like, what have you been doing this whole time?

>>37018479
Supermang got a 6pl8 diddy 5pl8 skwet in d beg and a 3pl8 binch with a training age of 2 years

I think that's pretty good for someone coming from a previously sedentary existence and no sports background

>>37018512
This makes me miss the mong

He had real potential but he just up and quit for some reason
Maybe his mom finally made him get a job and move out

>>37018476
I basically just run an upper lower split with rpe 9 or so triple or single followed by a 5x5 on bench and squat twice a week with some easy deadlift variation on one lower and some doubles and a little volume if I feel good on the other.

All I feel I need I feel

>>37018517
literally none of those numbers are true.
he squatted like 180kg or something, benched 120.
he unironically totaled 550 @ like 89kg
>>37018512
kek progress has dried up friend :(
>>37018505
did an AMRAP after

>>37018530

Maybe he just got the hell out of this place. Not like he was ever gonna be taken seriously after his initial run.

>>37018476
>progress on sheiko like routines is slow and is only really visible at the end of the cycle. this is necessary when you're a high level advanced lifter, but its unneccesary for most lifters.
lol

>>37018476
noobs i've put on sheiko have literally added hundreds of lbs to their total in like 4 months.
not like complete noobs either. like 280 wilks to 380 wilks in 4-6 months.

>>37018540
He fucked up his weight cut hard

I think he could've performed a lot better if he hadn't goof'd hard by trying to put-Wilks Jizzley in his very first meet

>>37018543
No one here is taken seriously anyway
Bryce left cause he quit PL
Marcel left long before that
Haven't seen Virtus around in a while
Norsie is a complete mess as per the usual

We do have hotpiss tho and he's legit really strong

I'm literally adding 5kg a week by doing nothing
Week one, day 1:
Squat 3rm
Week one, day 2:
Squat 5rm

Week 2, day 1:
Max out squat

Week 2, day 2:
Attempt a 3RM 10kg higher

Week 3, day 1:
Squat new 5rm (10kg higher)

I've added 20kg to my squat as an intermediate doing this
No fucking joke. P

>>37018584
sounds like you've just got better at testing your max not actually getting stronger

>>37018592
I went from a 140kg max to a 160kg max by mistake.
I was only messing around and doing whatever i felt like for squats because I didn't want to progress them.

I agree it's made me more confident under maximal loads. What a jump though.

>>37018609
you probably got better rested too

Sometimes I go to hit a heavy triple after a few weeks of pretty tough training and struggle bad when I've smashed it in the past. Fatigue is a bitch.

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>>37018502

Anyone? I want to switch to something with more volume for several months before tapering, but that's after I get my strength back.

>>37018624
most of your strength loss is probably technical and i'd suggest dropping some of the variations and doing the main comp lifts with more volume. will get you back to where you were quicker.

>>37018624
Maybe just drop weight a bit and see how long linear gains in something like 5x5 or 3x5 will take you?

I dunno though I'm not that strong myself

>>37018636
How do I increase my deadlift if it's 200,000mg below my squat?

>>37018636

Maybe, but my technique actually feels better now...as if I'm having to focus more just to move 80% of my old maxes...

>>37018639

Basically what I'm doing. Started at 225 5x5 squat and up to 265 5x5 now.

I'm sure a lot of it is due to lack of CNS adaptation. I'd do a Bulgarian method with something like work to daily max at RPE9, 3x3 at 80%, 5x5 at 70% or something like that if I felt it would work.

>>37018655
20000000mg* I meant

>>37018658
technique feeling better is one thing but just being acclimated to the movement and the weight is different.
>>37018655
switch to sumo. get longer arms. paused deadlifts. try harder.

>>37018668

Yeah. What exactly would you recommend then?

>>37018668
How do I lengthen my arms? They've gotten shorter since I started lifting.

At first my deadlift was around 25kg heavier, then over time they were about equal. Now my squat is 20kg more.

My arms shrunk please help

>>37016839
I'm right here bby.

>>37018673
idk just linear progression for a while with the big 3 lifts. SS-esque if you can manage it to get acclimated. after you get to the point where your numbers don't shoot up every sessions/every week (like they should), switch to some intermediate program like c6w or sheiko.

>>37018567
W-will I finally reach 400 if I'm bulking at 350 wilks?(

>>37014962
beast genetics lever is pre cheap, idk if its in the us

>>37015615
This is great

>>37018719
>bulking
>ever
Ha!

If people are skeerd of trying the Dietmars because they're old (one of Isley's reasons to not try them, tbqh), I just want to mention that the novice powerlifter program still in use today at the clubs.

>>37018512
Pointless post.

>>37018576
Virtus posted yesterday twelve hours ago.
Bryce hasn't quit PL at all

Norsie is a mess though. Why bother having his talent if you have his mindset?

>>37018790
Newfag

Whats a good program for someone who cant' always recover from fatigue very well?
Something rpe based?

>>37019327
..anything with proper periodization? Why do you think you have below average recovery?

>>37019334
sleep issues and work can reem me sometimes

>>37019352
bodyboreo somehow manages to be almost internationally competitive with pretty bad insomnia issues

git gud, no seriously don't choose based on "whats good for bad recovery"? just adjust based on your own recovery, and yes RPE based training would be good for this, but at the same time doing for example Project Momentum is pretty shit if your recovery isnt on par despite it being RPE

How do you pronounce sheiko?

>>37019366
I don't know how Phillip does it desu

Like I tried C6W for a while and it is fun but the intensity can kill me, some days I can crush the workout if I'm feeling good then the next week I struggle like fuck.

I was thinking of just seeing how I felt on the day with something heavyish then do some rep work based on that and keeping track of my progress to see if there is a general upwards trend.

>>37018773
Oh that is interesting.

Still, I'm not a novice. I like my mutilated sheiko

>>37019205
Whenever you make stupid comments like this just remember your personality doesn't shine through in a black and white comment

Who is Sean really? I know he's some guy who trolls here and fraud and supposedly lives in his mum's basement but did he have a trip/namefag or was he always Sean?

>>37019554
Sean is a well to do Canadian who actively participates in the betterment of the powerlifting community at large

You're thinking of asslad

>>37019419
Novice >"""""Powerlifter""""", not novice by the progression speed commonly used everywhere. It's a 12-week peaking program after all.
>>37019379
Sha'ik, and you ditch the O.
Alternatively use his full name, Sheiko Ben Redic Fy Fazan.

>>37019625
Get me a modern dietmar and I'll do it.

I'd rather do an ipf equipped coach than a Russian drug dealer but we simply don't have it

>>37019584
But errybody says Sean pls go

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>>37019647
B-but I can't.

I know that he has a few volume block variants (two, very likely more I guess), but I know for a fact that the one on the website is still in use. That said, there was a guy in these threads who had another one that he felt worked better in terms of retaining strength and stuff.
I also know for a fact that at least week 7 and on of the novice program is still in use, tho it was slightly altered to fit the lifter who came off the volume block somewhere and started at week 7. Some of the heaviest reps were cut out.

I don't think we can get a modern Dietmar without being coached by him specifically. Closest you can get is hiring one of the Dietmar approved coaches (they have courses for that), or the ones on the website.

>pic related to tease

M8s I'm currently running SS. Should I keep going until I hit 1/2/3/4?

After SS should I go straight onto 5/3/1, or run TM and move onto 5/3/1 after that?

Please impart your wisdom

Best squat routine to do on -1000c cut?

Nuckols 3x week(amrap hell), TM or Nuckols 2x week(comfy) ?

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>>37019554
Fuck off, sean

>>37019927
Yeah keep going. And then do Texas method.

Maybe followed by 5/3/1 depending on how tm goes. Preferably sheiko or rts though

>>37016691
>too busy for sex

not even getting a quickie to unload ? weird

>>37018163
Some people are just born with it desu. I'm 30 and I have one, but when I look at my pics when I was 12 my hairline looked the same.

>>37019939
Nuckols 2x week.

>>37017876
nice femurs faget

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>>37020611

STINKY

SMELLY

Alternating sipping yesterday's coffee from the fridge with this morning's hot coffee. Very pleasant, would recommend.

SWEATY

FATHERLESS

CURRYNIGGER

TOPKEK100

THE

FUCK

OFF

MY

BOARD

https://www.instagram.com/p/BE66W3lhIUk/

>>37014675
I need to lose some weight for my other sport, trying to work out my diet to lose some fat weight without losing muscle

>Breakfast
1/2 cup of oats, 1 cup skim milk, 1/2 serving of protein powder

>Post Workout meal
1 serve protein powder with 2 cups of skim milk

>lunch, repared whilst "eating" post workout meal
1 cup rice, 250g stirfry vegetables, 200g chicken breast in a soy sauce based sauce and three teaspoons of olive oil

>dinner
1 cup rice, 250g stirfry vegetables, 200g chicken breast in a soy sauce based sauce and three teaspoons of olive oil

>bed time snack
1 cup of skim milk

188g protien, 189g carbs, 42.3g fat, 1746 total calories (kcals for autists)

Apparently my macros for cutting are 188 protein, 188 carbs and 42 fats, so this is pretty dead on (and explains the olive oil)

>1L of milk
it's ok, i'm white.
>skim milk
Better macros

>>37021051
That's great man, happy for you.

>>37021051
Need more fat if your calories are that low. About 30% of total calories.

>>37021051
What's the time frame for this? I'm guessing you're trying to lose weight quickly?
I only ask because eating stir fried veggies and chicken twice a day is going to get old real quick.

Starting Nuckols 3x int med bench program today to fix my poverty bench.

Should I add in anything other than a few back exercises? Is doing some bodybuilding work for chest/arms a good idea?

>>37021227
There's already some in there you goof

>>37021227
I added lateral raises to the second day.

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>>37021227
There's BB work in that program anyway. This is what it says in the PDF.

>>37021249
There really isn't much. Day 1 just has 4x10-12 curls, Day 2 has nothing, and Day 3 has a few sets of rows. I was thinking of doing rows 2 days and weighted chinups one. And maybe adding in some flyes/tricep extensions if you guys think that's an alright idea.

What do ya'll think of Wendler's Building the Monolith 5/3/1 (really just 5x5 with a 20 rep squat pr and AMRAP OHP, then accessory and bench volume)

Why did candito call his program candito 6 week when it's really just 4 weeks ?

>>37021289
It's really 5 with the 6th week being optional if you want to max out or doing a meet or something.

>>37021261
>>37021249
It just seems like for someone who is really lacking in upper body mass it'd be good to add in more upper volume. If the program works as it's written perfectly, then I won't add a ton to it since I just want to fix my bench above all else, but I feel like it is very light on accessories.

Have either of you been running it? My paused bench has been stuck at 205 for a while and I want to do whatever I can to break through the plateau. (already eating 3200 cals a day now)

>>37021327
5th week is worthless desu

>>37018380
>RTS
>boring

nigga that's why it's such a good programming methodology, it allows for infinite customization, tons of variety, etc etc

>>37021330
I went from 240 to 255 my first time running it. I added DB Press and tricep extensions to the 3rd session kind of like the other 3x week program. Just kept it at about RPE 8.

>>37021368
But it still counts as part of the program.

>>37021371
Okay, thanks. Did you add any back work? I've heard it's good to balance all that pressing volume with lots of pulling. I was thinking of adding weighted chins on day 1.

>>37021389
I added 1 back exercise to every day. Just nothing too heavy. Rows are better than chinups if you're worried about imbalances though. I like weighted chinups better for building a bigger back, but my shoulders feel better If I do more rows.

>>37021227
You should add in doing CLutz instead of doing Cuckols because it's a great bench program

Has anyone had any problems with the deadlift programming on Sheiko?

>Did 3 day large load
>Bench 105kg tng -> 105kg paused. Squat 155kg ->165kg. Deadlift 180kg -> couldn't even get 185kg off the ground.
>After that people recommend the 4 day CMS, trained at a 190kg deadlift max (5% higher like my other lifts).
>(Skills test) - Bench 105kg paused ->110kg paused. Squat 165kg ->170kg. Deadlift 190kg (training max) -> couldn't even get 190kg off the ground.

Bodweight was originally 70kg now im around 74kg.
Thing is, all of my deadlift training felt fine. Nothing felt crazy heavy, and my squat is still going up but my deadlift isn't.

Seriously fuck Sheiko and its fatigue accumulation. Think I can hop back onto C6W? Or has anyone had any experience with Greg Nuckols program? Just something other than god damn fucking Sheiko.

>>37021423
Cuckols program is the best program I've ever done for bench. I like the look of CLutz, but Jumping into that high of volume with no work capacity will kill most people. I think doing Cuckols first is best.

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>>37021445

>does Sheiko
>programs known for huge volume
>decides to go with the largest volume
>complains he got reckt by the volume

>>37021423
My max paused bench is 205 at a skelly BW of 169. I think I just need to eat more and do a routine that doesn't quite have THAT much volume. (But then again, what do I know? My bench has been stuck at 205 for a while..)

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>>37021445
make sure the deadlift accessories are actually matching your particular weak points

also don't inflate max on deadlifts for sheiko, I can barely make it through the workouts with my actual max

nuckols has some 2-3x a week deadlifting templates with lots of medium weight singles and other meme shit, you might want to try that too

>>37021462
>>37021492
Yeah I'm memeing desu. It's not appropriate for a lot of people.

>>37021281

5/3/1 is a waste of fucking time for powerlifting.

>>37021289

Because you run the 6 weeks for competing in a meet

HAS ANYBODY HERE DONE TSA AND MADE PROGRESS BECAUSE IM GONNA START IT TODAY

>>37021487
If it was volume all my other lifts would have stalled...

>>37021500
My problem is always off the ground. Was doing mostly hyperextensions and shit, low bar good mornings for hamstrings, etc. But as I said my training with an 'inflated' max didn't feel heavy, so what gives?

>>37019939

There's probably no current program for intermediate lifters better for the squats than TM.
But you won't survive TM on -1000kcal

>>37019927

1/2/3/4 is a meme, you will take too long to achieve that depending on your bodyweight.
Go with TM (custom), c6w, nuckols, or sheiko after SS.

>>37021523

>If it was volume all my other lifts would have stalled...

That's not how it works familia
You have issues off the ground because your quads are reckt from the squat volume.

>>37021523

deficit deadlifts

>>37021550
But surely it would affect my squat then? (I'm not actually being a dick, just don't really understand fatigue, etc. that much).

Yeah deficits are included on the program, but they were super fucking light. And the accessories call for movements like hyperextensions or something rather than MORE deadlift volume.

>>37021445
I recall a large fellow from the Dakotas having some trouble with Sheiko deadlifting as well.

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Hello guys, I'm new to lifting (3 months into SS) and my goal is to get as strong as possible at my current weight. Lifts are:

Bench 90 kg
OHP 60 kg
Diddly 115 kg
Squat 112,5 kg
(all 3x5)

1. Is SS the best program to get stronger? Would you recommend something else?

2. How can my diddly and squat be so shitty and bench and OHP relatively good while having zero chest and not so small quads?

3. How do you train if you want to get stronger and not to get heavier? Do you bulk and then cut or do you just try to maintain the weight and get stronger and stronger?

4. Today while doing 112,5 squat I fell pain in the head after 3rd rep. Last squatting I didnt feel anything (with 110 kg). Is it something I should worry about? Or was it just bad day?

Thank you very much in advance.

When did this become /routine general/?

>>37021618
This thread is almost done. Wait for a new one/ask somewhere else (this isn't /routine general/)

>>37021618

1: Yes, just add accessories as you go on and as needed

2: Because you've been training for 3 months. Worry less, lift more

3: Maintenance or a small bulk followed by a small cut

4: Low blood sugar can make you feel disoriented. But as for actual pain, see a doctor if it happens again

>>37021654

When trappy stopped making routine generals

>>37021689
Ok, sorry, I didnt want to ruin this thread... it just seems to me that plg is one of few boards where people know their shit and give good advices. Hence my post.

>>37021696
Is he still banned?

>>37021445
Deadlifts always felt balls for me on sheiko. If I were to do it again for deadlifts I'd definetily lower my max by 5-10kg.

>>37021718

No, she's having a test right atm.

>>37021718
No. Unbanned as of yesterday, had a big test today, apparently.

>>37021618
1. Depends on your goals, but overall yes
2. deadlift and squat are difficult to master. It's probably your technique holding you back. Concentrate on your form.
3. >>37021696
4. probably bad day. Remember to breathe properly between reps and stay hydrated.

>>37021618
>3. How do you train if you want to get stronger and not to get heavier? Do you bulk and then cut or do you just try to maintain the weight and get stronger and stronger?
Either do a very slow bulk for a few months and then cut, or just maintain weight. Unreasonable weight gain isn't neccesary for strength training unless one would start out as a skelly.

>>37021522
joffrey

>>37018576
yoyoyo I'm here laddos

>>37021955
He asked for people who have made progress

>>37014675

Who /pathetic bench/ here?
4pl8 squat, 5pl8 dl... barely 2pl8 bench...
How do I fix this

>>37021618
>1. Is SS the best program to get stronger? Would you recommend something else?
at the beginner level the difference between programs isn't very important, in the end you'll only be on them for a few months before you need to move to an early intermediate program, unless you bulk like crazy
>2. How can my diddly and squat be so shitty and bench and OHP relatively good while having zero chest and not so small quads?
technique is easier to learn for the upper body lifts since they require fewer muscles and less overall coordination, lower body lifts also take a lot more effort to get good at (basically try harder, but you have to learn how to try harder)
>3. How do you train if you want to get stronger and not to get heavier? Do you bulk and then cut or do you just try to maintain the weight and get stronger and stronger?
since this is powerlifting, just pick a reasonable weight class and don't get too far away from it
>4. Today while doing 112,5 squat I fell pain in the head after 3rd rep. Last squatting I didnt feel anything (with 110 kg). Is it something I should worry about? Or was it just bad day?
that's not really something we can know, but go about training as usual, but when you start warming up for squats on your next workout if you have significant knee pain just cut the squats out until it goes away

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>>37021718
>his face when

>>37022013
kek

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>>37022013
what'd (s)he get banned for? avataring?

>>37022040
Posting a pic of his dick. Well really just see through underwear or something.

>>37021754

>"""""she""""""

>>37021974
Gaining weight, doing lots of upper body volume. Lats in bench may be a meme, but there aren't many good benchers who aren't overall jacked.

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>final in an hour and a half
>decide to get breakfast and do some studying
>get in elevator because legs are sore as fuck
>door gets jammed open on my side but closed on the other
>stuck
>it's been 15 minutes

>>37022146
RIP

>>37022146
wait you're trapped in an elevator?
fuuuuuck that

>>37022146
Should have taken the stairs amerifat

>>37022146
Have a cheeky wank

>>37021974
Try harder friend.

>>37022146
Fug lad. Is there a help button in there? Is it possible to force open the other door?

>>37022146
>final in an hour and a half
>study now
Something tells me you aren't at the higher levels of education

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>>37022173
Yep. I take the stairs every day just to get a little extra cardio since 4 flights of stairs is rough.
But of course today I choose the elevator. I blame Sabre.
>>37022194
Already had one this morning :(

>>37022220
Call whoever owns the building and tell them your dumbass is stuck.

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>>37022146
take the stairs fatass unathletic fuck

>>37022146
>finally decides to stick to a program
>does day one of said program
>takes elevator the day after because babby's first doms
>gets stuck
programming,not even once.

>>37022220
I googled how to escape a stuck elevator and the top result was to stay calm.
Hope that helped.

>>37022199
No there's a lock. I pressed the help button and someone came on and asked
>"is this an emergency?"
>"the elevator is stuck"
>"okay thank you"
And hung up
What the fuck does that even mean. I called the front desk on my phone though.
>>37022216
It's just a pretty easy intro to American government class.

>>37022261
What the actual fuck lel. At least you have a quiet spot to study now

>>37022261
>"okay thank you"
>And hung up
kek

https://www.youtube.com/watch?v=kV84a5y452E&feature=youtu.be

Wank? Jesus? Who put Ilya Ilyin in there?

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>>37022261
>>"the elevator is stuck"
>>"okay thank you"

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>>37022301
>tfw didn't have my book bag because I was going to get breakfast and come back and study
>download the study guide on my phone and am now frantically googling court cases

>>37022330
I saw that. What does that mean?

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benchie would get stuck in an elevator lmao

>>37022346
Those are all fairly easy desu. Good luck on your final mang

Kek, this guy going around tricking people in gyms to spar with him and then goes hard:
https://www.youtube.com/watch?v=uOJqm7Vty6w

Funny, the guy is a really shitty boxer actually but look how he still rekts everyone damn hard.

Just proves that weight / muscle mass etc has absolutely 0 worth without knowning how to punch.

>>37015709
>>tfw I got a qt azn gf but she is really afraid of getting bad grades and hardly ever wants to see me

I live with mine, but she's so tired from long days school that I don't get sex as often anymore :(

Finally free. Now to sprint to my final across campus

>>37022365
>weight / muscle mass etc has absolutely 0 worth

have you ever fought in a weight class combat sport? I'm guessing not

>>37022449
>>37022449
>>37022449
New thread
>>37022449
>>37022449