/plg/ Powerlifting General

>>37067955
This site just gave me malware what in the fuck

>>37067975
so what is your thoughts on isley being back?

>>37068031
It's like a weasel coming out of its hole after hibernation

>>37068050
but you told us he wouldnt be able to come back
why did you lie to us like that

>>37068086
youve been reporting him though, havent you?

>>37068112
Yes

>>37068119
kek Tbh

>>37068119
How does it feel to be btfo

>>37068086
what did isley post that got him perm banned?

>>37068130
To whom am I speaking to ?

>>37068158
Global rule #9

>>37068165
just an anon...why... are you coming to get me?

>>37068136
I wasn't the one who had to stop posting for 30 days lelmao

>>37068170
What are you known for around here? Any aliases?

>>37068187
n-no
why are you asking? youre making me nervous

Hey

>>37068229
fuck off

>>37068203
Have you made any memes or contributed literally anything to this general?

>>37068232
I was feeling kinda down
Your post didn't help...

>>37068241
> thinking im just going to give myself away like that

>>37068247
You should get drunk

holy shit why are IPAs so fucking bad

who drinks this shit

Guy. Time to decide on my next training block. Twice weekly for squat and bench, or three times a week?

Straight up hypertrophy block, or DUP?

>>37068252
Why not?

>>37068266
What makes you think you know who I am?

>>37068256
Yeah idk some people must have some really fucked up taste buds

I think older people tend to appreciate the flavours more or something

>>37068279
I don't know who you are that's why I'm asking

>>37068259
When will this meme die
Just run sheiko

File: pepe12.jpg (129KB, 422x437px) Image search: [Google]

129KB, 422x437px

>panthers main enemy IRL t34/85 and IS-1
>tigers main enemy IRL t34/85 and IS-1
>Tiger 2s main enemy IRL IS2 and T34/85

>panthers main enemy in game t43 and IS2
>tigers main enemy IRL t43 and IS2
>Tiger 2s main enemy IRL IS3 and T44


>T34/85 main enemy IRL panthers and tigers
>IS main enemy IRL panthers and tigers
>IS-2s main enemy IRL panthers and tiger 2s
>IS3s main enemy(if the war continued)IRL E75 and E50

>T34/85 main enemy in game shitty prototype panther and shitty prototype tiger
>IS main enemy in game shitty prototype panthers and shitty prototype tigers
>IS-2s main enemy in game panthers and tiger 1s
>IS3s main enemy in game Panther 2s and Tiger 2s

"balanced"
"working as intended"
"russian tanks are balanced"

>>37068280
and they all have fucking CITRUS in them, like fucking what the fuck

who decided that weak thin beer + xenoestrogen filled wheat + CITRUS + sickening sweetness was a good combo?

>>37068294
>that's why I'm asking
Ehh I dont know about that, I dont trust you, you are up to something

>>37068305
I was just thinking along the lines of craft beer in general

File: 1461670378027.webm (3MB, 720x480px) Image search: [Google]

3MB, 720x480px

>>37068247

>>37068303
Why were you gone for so long?

>>37068313
I just wanna know who I'm talking with

>>37068303
I loge how you as a child unironically talk about playing tanks

Run along now and play with your tonka trucks, child

File: pepe53.jpg (43KB, 499x499px) Image search: [Google]

43KB, 499x499px

>>37068324
sean was mod and banned me for 30 days for "discussing things that break US law"

Noone could tell me what I was discussing that got me banned and my ban was filed on a day I didn't post so I believe it was seans attempt to kill his shitpost competitor

>>37068335
Nah its good like this

can someone check and see if kyle Harrington is still making YouTube videos

>>37068346
If I was mod do you really think I wouldn't ban the king of shitposts aka benchbeta aka >>37068322

>>37068346
Were you actually away for 30days lol
Didnt even realise

>>37068352
Why?

>>37068387
Jw

>>37068352
https://www.youtube.com/watch?v=3P72mPKHuQU

>>37068294
Because sheiko is the real meme.

File: pepe6.jpg (125KB, 499x499px) Image search: [Google]

125KB, 499x499px

>>37068343
You have 48 hours to apologize to me

You will regret your decision if you dont

>>37068400
What?

>>37068421
Something about beds?

File: pepe5.jpg (18KB, 251x242px) Image search: [Google]

18KB, 251x242px

>there are people named joe in here who dont deadlift 485lbs easily and probably 500lbs for a hard grind

>>37068409
OH wtf he just started posting new videos again what a coincidence
And he lost his home gym and moved to Vancouver

>>37068322
hey joe lad how are you doing? How's the lifting?

Is candytoe actually dead?

>>37068457
do you enjoy any beer, sean?

or are you solely a liquor man

>>37068497
It's alright. Started the meme program this week along with cardio and it's going well.
Meet in July.
Just moved back home for summer and start my job Monday.

>Sean claims to not be NEET yet I've literally watched him post here and /hoc/ general continuously since early yesterday

>>37068556
Nice lad, hope things are going well.

What are you lifts at and what are your goals for your meet?

>>37068556
>start my job Monday.

Is it at a pizza or ice cream shop?

>>37068556

See you in cbus bby ;)

File: pepe11.jpg (482KB, 2085x2399px) Image search: [Google]

482KB, 2085x2399px

>fat joe will literally never deadlift more than the twink

>panzer will never out total joe

>>37068589

>being proud of being good at the only lift where it's objectively better to be a twink

When will this frogposter die?

>>37068599

I forgot to add
>being good at this lift and nothing else

File: benchbro and amber at a concert.webm (996KB, 450x450px) Image search: [Google]

996KB, 450x450px

>>37068556
what job are you working? same as last year?

File: spooked.webm (2MB, 720x406px) Image search: [Google]

2MB, 720x406px

holy shit lads, was just playing ds3, and I think I saw a ghost or something

File: parglyph.gif (566KB, 1440x1080px) Image search: [Google]

566KB, 1440x1080px

>>37068920
alright, so I was partaking in some jolly cooperation when I was invaded underneath the bridge in irithyl of the boreal valley, my summon was killed right off the bat (must have run out of estus) and then the invader backed off to heal with the healing miracle, and immediately after the invader starts getting hit, and rolling and attacking, at seemingly nothing and then just dies.

>>37068571
Lifts are eh. Same as last meet for now.
Been out of the game a bit but getting back into it now.
No idea about goals.
>>37068702
Yea same job senpai. Need to get with Sabre or bacon and see if they want to help me iron out a diet plan.

>>37067955
Cute little dog

>>37069195
what's your bw sitting at lad? just curious no bully

File: 1458941676024.webm (2MB, 1920x1080px) Image search: [Google]

2MB, 1920x1080px

>>37069220
Nothing good but I'm working on it.
2lbs lighter today than I was Monday at the same time.

File: tease.webm (732KB, 426x426px) Image search: [Google]

732KB, 426x426px

>Dog Posting

>>37069240
which is what, lad.

I know you'll do good. You did a major cut before right? And you did really well on it. I'm looking forward to the results. How far are you going to take it?

File: great war.jpg (376KB, 700x1030px) Image search: [Google]

376KB, 700x1030px

>>37069195
you're competing at 93 with us all right?
me, bacon, anon, and sabre are all gonna be in the 93s
we'll probably all be in the same flight too
pic related is gonna be like how our flight is

File: 1461663317310.gif (2MB, 480x320px) Image search: [Google]

2MB, 480x320px

>>37069272
I'm where I was before my first major cut. The school meal plan fucked me.
Right now the plan is 205 in about 10 weeks I believe. Not sure if it'll go but I'll try.
Going to do the same method most likely. No carbs except Saturday.

>>37069277
>>37069291
Nevermind looks like I'll be staying above 205 afterall

>>37069195
>me
>diet plan

lol

>>37069291
>I'm where I was before my first major cut. The school meal plan fucked me.

kek I went from 225 to 255 rn over the course of semester.

File: tfw cucked by a dragon.jpg (178KB, 736x1036px) Image search: [Google]

178KB, 736x1036px

>>37069304
don't be a fag

>>37069291
I don't recall how much you were before your first cut, lad. I'm just really curious lad what's the number :(

>>37069317
I had 2 all you can eat buffets as my plan.
Really fucked me hard desu. The food was super good as well.
>>37069325
Too many bullies.
>>37069316
Wasn't sure how much experimenting you wanted to do on me.

File: no more bananas for me.webm (3MB, 640x360px) Image search: [Google]

3MB, 640x360px

n-night lads

>>37069349
I don't wanna do any experimenting with food, I'm shit at it all around. I wanna do other experimenting ;)

>>37069349
>Too many bullies.
I know. I was nice to you only to find out your weight I don't give a fuck about your shit fucking life I want to make fun of you for being a fat fucking shit I hate you go fucking kill yourself worthless fuck

>>37069349
same.

Im gonna try to drop down to 215 (over summer, through first semester) and then slow bulk.

Really sick lads. Other than rest and eat what else can I do to help mtself get better fast? Also how should I go about easing back into training if I was running fairly high volume stuff?

>>37069349
How tall are you m8?

>>37069501
he's five 5

>>37069350
>dat obvious cgi

>>37069482
Where are you from?

Was also sick, will get back into it tomorrow.
Will start with my usual bench day and just see how it feels.
If everything is good then I will just continue my training as usual.

I wonder why so many people get sick right now, hear it all over this general and IRL.

And I got sick the first time in months too.

>>37070019
Aussie m8. Heaps of people got a chesty cough at uni and I did too. Tried to train through one day and ended up with a mad fever that night. Feeling a bit better but have that weak feeling that I know means I need rest

>>37069195
Why do you need a diet plan? Is the sticky not enough?

>>37070061
Kek, litterally started with coughing too.

Wasn't worried at all because I didn't feel sick, I just had to cough some times.
So I trained that night and was sick the other morning.

Litterally the same what you said, that weird feeling of being sick that radiates through the entire body and makes you feel tired and shit.

Don't live in Aussie though. Interesting how global that shit happens though.

Anyways, good luck with your training, just take it easy.

File: deadlift-250kg-3x2-3rd.webm (1MB, 800x450px) Image search: [Google]

1MB, 800x450px

My lifts are starting look slightly better.

I talked to bryce about Sheiko, he was telling me that it works best with slightly deflated maxes. Just speed strength and good form.

I promptly ignored him and inflated the maxes again so I could doubles and triples with round numbers.

Avon calls me a >serial retard

>>37070494
>this is the person who keeps saying he does everything correct and is limited by genetics

>>37070494
Myr0n hard m8, I wish I didn't suck at conventional

>>37070494
Do you talk to Avon in the secret tree house or where?

>>37070494
isley pls go

>>37070494
Why does Avon always have to speak the truth tbH

>>37070630
Treehaus ofc

>>37070668
Because I'm retard who can't STOP WON'T STOP

>>37070624
Why do you care about conventional when you pull and squat 600lbs?

>>37070696
Bring him back here, now!

>>37070696
Because apart from being a good PLer, I want to be legit strong, and conventional diddly is a way better feat of strength than sumo.
Also I never squatted 272.5kg

Reactive Training Manual. Worth taking a look?

>>37070567
Literally no room for improvement short of gene doping.

Summoning ISLEY

Asked yesterday but Sean trolled.

On Nuckols 2x week beginner squat, do I need to do the last week where it's like 3x1 and then 1RM or can I just keep repeating the first 3 weeks driving up my theoretical 1RM without testing it?

>>37070916
Ask Greg, but I'd ASSUME you could skip it.

>>37070930
Ok thanks, just wanted to make sure that didn't seem unreasonable.

>>37070950
The only issue id see is knowing how much to increase your max

>>37070971
Well at this point I'm basically increasing it 2.5kg week and the rep maxes seem to be comfortable and the theoretical 1RM matches my actual 1RM, maybe a few Kg lower but it's better to be lower.

Double, double toil and trouble;
Fire burn and caldron bubble.
Fillet of a fenny snake,
In the caldron boil and bake;
Eye of newt and toe of frog,
Wool of bat and tongue of dog,
Adder's fork and blind-worm's sting,
Lizard's leg and howlet's wing,
For a charm of powerful trouble,
Like a hell-broth boil and bubble.

Double, double toil and trouble;
Fire burn and caldron bubble.
Cool it with a baboon's blood,
Then the charm is firm and good.

SUMMONING ISLEY

I miss supermang...

>>37070494
Why are you so fucking retarded?

REEEEEEEEEEEEE
Cant do a fucking set of 8 on squats since my shoulder start hurting after like 3 reps.
How do I fix this? I've got plenty of power left in the legs.

>>37071261
https://www.youtube.com/watch?v=VO3rv5vHy00

use some straps

>>37070713
>apart from being a good PLer, I want to be legit strong

Lol what a faggit

>>37070916
Yes, you can do week 1-3 repeatedly, but it'll wear you out after a few times. You're likely to feel and perform better if you do week 4 as programmed, but go by feel - if you're feeling worn the fuck out, finish the cycle and maybe have a deload.

Stalled at 165 for triples at the squat last time I did TM.
Then had knee issues, now I was sick.

I guess I just begin TM again with like 155kg as max triple and try again?
Can't really think of a better squat programming for this novice level.

Maybe some candito stuff, but I have my own bench programming (which works well) so kind of hard to plug these in.

>>37071301
I don't own any straps

>>37071409
I bought cheap loading straps, cut them and stitched the endings together. Works okay.
>>37071408
If you don't know your 3RM, just work up to it on your first session back.

>>37071413
Alright, sounds good. What do I do with the rest of that seession then, though?
If I found my 3 RM, just do some more back off sets for volume or wut?

Or just do that session, figure out 3 RM and then start with TM VD on next session?

On Candito Linear, are you supposed to deload your working weight if you fail to hit the required reps on any working set or only the first?

I downloaded Greg Nuckols' programs spreadsheet and I want to know if I can use it on kg or it has to be lbs

>radio plays Rage Against the Machine
JUSTIFY

>>37071463
Just go onto the front page and enter your weight in kg? The percentages don't change if you use kg or lbs, so you just use a number lol.

Best rep scheme for weighted chin ups 3x week?

>>37071436
Oh wait, now I see.

I think you can rather just start with VD, but do a 5RM + a few backoff sets, then the following ID you work up to a 3RM. Then you adjust VD etc according to the book and you now know the whereabouts of your 3RM.

Doing ramped sets with small-ish weight jumps is going to be a moderate amount of volume, so I'm not sure you need back-offs, but see how it feels when you've done the 5RM.

>>37071473
As a main movement

R8 my 'getting swole and occasionally attempting to powerlift' program guys

Day 1 - lower
Squat 5x3
Paused deadlift 3x3 light
Rdl
Glutes

Day 2 - upper
Bench 7x3/6x4/5x5 repeat
OHP 3x5-8
DB rows 4x6-8
Any back accessory 3x8-10

Biceps/triceps 3 sets


X

Day 3 - lower
Deadlift 1x1 3x3
Paused squat 5x3 light
Rdl
Glutes

Day 4 - upper
Bench/CGBP YOLO RM OR REP PR
DB Bench 4x6-10
Chest supported rows 5x5
Any back accessory 3x8-10

SDOHP 3 sets
Biceps/triceps 3 sets

X
X

>>37070876
I'm at the gym now. I made it, I'll give you a link later

>>37071469
Thanks, I wasn't sure if the program used a fixed advance per week or %

>>37071463
TWENTY

>>37071503
Still making spreadsheets, loser?

Does anyone know what the heaviest possible weight set is using conventional materials (e.g. anything reasonably available on earth, no neutronium or similar bullshit)?

I was thinking a uranium barbell sheathed in lead, and similar for the plates (idk if it would be worth rubber coating them on top of that like bumper plates since if you dropped them it would probably go through the floor)?

What is the heaviest plates you can buy off-the-shelf?

>>37071475
Alright, cool.

This time I will have to pay a lot of attention to how my knees feel.
Because I think I can squat higher when I don't pay close attention to the knees and then I would end up with too high 3 RM weights and after a couple of weeks my knees will hurt and then I have the same deload and fix shit again.

I will do as you said now and while I do it I will slowly see how I can manage having 3 real (no RD) squat sessions a week.
Because I think I need them to finally ingrain the form.

>>37071557
Just do sheiko stupid

>>37071560
KYS my man

>>37071556
Gold plates filled with quicksilver?
>>37071557
>3/week
>no RD
What are you planning?

File: image.jpg (298KB, 2448x840px) Image search: [Google]

298KB, 2448x840px

Eating phil cookies right now

>>37071567
I really have no form-learning benefit from doing weights that you usually do on RD.
I need to practice to use my glutes as well as keep weights of my knees and this just isn't possible with light weights.

And when I go VD to ID I often find myself relearning the cues I figured out last VD session.
It's stupid and I hate it, I finally want to have my squat figured out for at least the most part.

>>37071586
Do something that's not TM. Grinding reps is fucking shit for form. Do some 6x6 75% or something.

>>37071543
Still drinking yourself to death, alcocuck?

>>37071564
Sheiko yourself man

>>37067955
I got a couple of questions .

1.Is 5days a week too much training?
2.How important is proper diet for power lifting?
(it`s hard for me to gain weight since I am not a big eater)
3.Is it normal that there are some bigger weight differences in the 3 exercises?
(squat - 110kg; bench - 105kg; dead lift - 180kg)
4.My weight is 93kg should I be able to lift much more?
5.Does the body weight restrict your lifting progress much?

>>37071594
I think you meant to reply to
>>37071567

>>37071593
Hmmm.

Well, I'll have to do research and think about how I align the days - but yea, I guess it will end up with something that has a lot of sets / reps at still decent weight.

Just hit a new pr on diddy lift today 540lb at 208lb bw.

600lb here I come, what is top end of potential natty limit? I feel like I could breeze 600lb before long I have only ever trained the deadlift once a week so gonna start hitting it harder.

>>37071586
Have to agree with >>37071593 in that case. More submax work (Sheiko or similar) or applying RPE one way or the other seems a good choice, Tbh, but do what you will, Hans. Nothing wrong with making your own squat program, just read up on programming first.

What's the knee pain, by the way? Have you talked with Caladan?

>>37071603
Haven't had a drink for weeks. Busy with exams.
I am an /achiever/, mr dollarean.

>>37071694
Just started SS and I'm at 250 already :^) I feel like a gains goblin is sitting on my shoulders because 3000 calories isn't enough. Macros are in check.

>>37071694

No-one can ever know for sure, in large part because no-one can ever agree on who is/isn't using and records from the pre-gear era are spotty at best.

But I'd be damn surprised if no-one had broken 700 drug free. Maybe even 800 if we're looking at the biggest guys.

>>37071695
You're good at spotting me.

Haven't talked to anyone yet, because I really feel like I figured it out the other day.

This being sick thing interrupted my testing, but I feel like it's a form thing where I have to force my knees out a lot harder than I did on the way up.
Descent and hole was never the problem and my knees also never really caved in a lot, but when I actively force my knees out on the way up it feels a lot different and better.

I am not sure what is difference, but it might be my glutes.
After that session I had sore glutes for the first time ever.
And I can just feel that different / more muscle is involved.

Now, I really have to test how this holds together when doing maximal weights, really curious.

>>37071717
Eat more maybe?

Im eating 3700 kcal a day and im starting to think its not enough, in last month i have gained only 1-2lb.

>>37071726
Thanks senpai, i think if i dedicated myself i could reach 650lb at least.
The last few months i have only been working at about 80% of my DL max reps, and my max went from 485lb to 540lb. So if i push myself i hopefully get some good numbers.


Also the blood vessels in my trap look like they have burst, i have red dots all over me is this normal.

>>37071603
You.

You are the alcocuck. You always have been.

>>37071839
You've been at the gym for almost an hour! What the hell do you do in there? Please don't tell me you run on the treadmill for more than 30 minutes... Jesus you're obsessed with the gym.

>>37071863
I'm not even halfway through

File: Screenshot_20160507-134709.png (389KB, 1440x2560px) Image search: [Google]

389KB, 1440x2560px

>>37071863
Pic related

Am at 280kg block pills

>>37071901
Working at an office sure has improved your excel skills

>>37071901
Those are some heavy pills man, weird shape to swallow too.

>>37071742
Good luck then.
Have you tried squats with band around knees?

Looking at sheiko, if you have no boxes at the gym do rack pulls suffice?

And what height should it be set at?

>>37072011
use plates or make boxes
>rack pulls
if you want to destroy the bar and make everyone hate you

>>37072021
How high do you stack the plates?

My gym only has iron weights too, so it would make just as much noise.

>>37071961
Sounds like a good idea, to be honest.

What kind of band to use though? I personally don't own any and my gym only has pretty thin rubber ones.

And how's your training going? What are you running? And problems?

>>37072011
I pull from just below the knee. Also. Emphasise the eccentric. Partly for extra stress and partly to protect the bars.

File: 1399391980502.png (120KB, 396x381px) Image search: [Google]

120KB, 396x381px

>tfw you realize that you've been training for almost two years but you have below average lifts
How do I fix this? How do noobgains work? Can I just jump on a beginner routine again or are my chances of gaining strength quickly gone?

>>37072115
sry but you are a genetic dead end

>>37072070
Can use multiple bands if they're too easy. It's mostly for activation anyway, not for use in work sets.

Am a bit out of training this week. When I went in on Tuesday I felt like shit and had the "this isn't as important as studying, whatever I'm losing from not training these days I gain in grades" thought, so I'm not putting much effort into training until I'm done with the worst work (done on Monday).
Am doing Nuckols, not sure whether to keep doing that until the Summer holliday or if I should just wing all sessions until then. I don't know if I will be able to get a full cycle in before the holliday.
An issue is tight af hip flexors, which I'm trying to put some work on. Another is the quads, which I thought were developing tendonitis, but it's getting better as well.

>>37072115
Just do some tested program like sheiko or TSA and make some gains. No point in trying to over-analyze your progress or setting arbitrary etiquettes on your lifts.

>>37072115

Noobgains are basically your body figuring out how this whole 'lifting heavy' thing works and rapidly getting better at both technique and (for lack of a better way of putting it) CNS activation. They'll always be there until you use them.

You fix this by working to get stronger. You probably won't last as long on a beginners strength routine as a total newcomer, but its worth a shot. Worst case scenario you waste a few weeks.

>>37072115
Go back to a beginner strength routine, start at your current working weights, actually eat properly and use progressive overload. You're probably past CNS gains but you'd be surprised how much strength you can gain in a short period of time this way.

Do you increase weight by a set amount on sheiko per week or month?

Or do you try a max at the end of each month, and then input those figures?

Is 300/210/320 @ 94kg good for 2 years lifting?

>>37072268
Are those kg or lb?

>>37072268
If it's kg that's pretty damn good

>>37071444
>tfw trips but no answer

>>37072281
>>37072282
Kg, yes.

>>37072300
Then that's insane, you are word class

>>37071901
why not 277.5?

>>37072312
Should I compete?

>>37072325
You would destroy most competition, you on gear?

Look at isley your better than all his lifts and he is strong as fuck, and lifted for like 10 years

>>37072186
>>37072187

Not that guy but I've been fucking around with lifting for a while, 1.5years , made a lot of mistakes but now my form is good and I eat a little more.

I am 5'9 165 with a 225*5 squat and 115*5 ohp.

I can't seem to do much for my squat and have been doing intermediate program for a month and added 20lbs to squat and 10lbs to OHP.

Should I continue doing this or should I do a beginner program and just eat way more for a bigger squat, so I could add 40lbs in a month?

>>37072138
>multiple bands
Yep, I will try that.

So you are basically going through the normal every day life of having to get studying and training under the same hood, hehe.
I'm a lazy bastard and suck at learning, so I always prioritize training, which is probably really stupid but I can't help it.
Studying is probably way more important and training still kind of progresses anyways.

You say tight hip flexors - but you haven't run into any APT by it, have you?

>>37072353
I'm natural, my doc says my test is sitting around 300ng~

>>37072355
If you're making progress, continue doing that, if you want to make more progress, try adding more volume.

>>37072268
no vid no did. If you can however perform these numbers to competition standards you're extremely strong, I doubt this though.

>>37072234
Sheiko is a lot of 5 sets of 3 at 80 %. A lot of the complaints about the program is that you don't 'feel' like you're getting stronger, as you're doing similar weights over and over again for weeks and weeks.

>>37072386
I live in Ohio, where the nearest meet?

>>37072376
Well from experience/observation, what would you recommend?

Does eating that much more in a surplus really help with a squat? I might not be eating a great enough surplus which is why Im only 165?

I should be able to add 10lbs week up to like 315*5 surely? Especially since I'm only 165 5'9? (From what I've seen)

>>37071600
1. It's dependent on your current work capacity, training background/experience etc.
2. Not very, just make sure you're getting sufficient protein/calories.
3. See #1
4. See #1
5. See #1, but GENERALLY you'll be stronger if you're heavier.

>>37072367
Post some vids of ur lifts bruh. What weights did you start at?

>>37072367
If you ain't lying what did you do to get these results?

You have a wilks of 518 which puts you in top 200 of power lifters ever to compete in IPF.

>>37072415
I started at 80kg. I don't want to be order 66d so I can't post vids

>>37072285
I'd say if you fail, lower your max.
>>37072361
Used to be like that as well, but I'm trying to force studying. It does have adverse effects on strength, but oh well.
>APT
Not in normal posture, as far as I can see, and no one's said anything about it either, but it definitely occurs when I stretch.

>>37072430
Meant lifts. Also, post it in the instasync (instasync.com/ipf)

>>37072426
I bought programming from Josh Hancott, but 6 months before that when I started I ran some program off bodybuilding.com

>>37072444
Post a pic of yourself.

>>37072321
5kg plates were closer

Also then I went way off program and did two more singles at 300 and 320

>>37072396
I have no idea, even if you hit 90% of those numbers that should be able to qualify you for nationals in any of the USA feds. If you can actually hit those numbers you'd probably do pretty well.
To put it in perspective, 300/210/320 is a 840 kg total.
1st, 2nd and 3rd in the -93 kg category at 2015 USAPL nationals were
800, 775, 772.5

840 would put you 40 kg ahead of first, which is why I highly doubt you've attained these numbers within two years of training, if at all.

>>37072454
830*

>>37072442
My lifts on the first day of the gym were around 140/100/170. Something like that, I can not remember.
Also I do not know what instasync/ipf is

>>37072400
I gave you my recommendation. Do whatever you're doing with more volume. Add more reps/sets/sessions whatever the fuck you want. Generally weighing more = lifting more. So eating at a surplus would definitely help your squat.

>>37072463
It's a link, you dummy.
Captcha related, choose all the images of juice :^)

>>37072451
>serial retard
Gotta agree with avon here

>>37072454
Those numbers are my projected maxes. I only really maxed out bench once at 200kg but that was a while ago.

>>37072473
I followed the link and now my computer has malware. How do I get it off?

>>37072479
I think your a liar m8, you claim world class after 2 years and won't show either a photo or video to back up a claim.

You say you did some random routine and dont even know those lifts are insane.

Went 9 for 9 on my meet today lads. Feels good

>>37072470
Thanks man.

I do 3x8, 3x6 and 3x4 on different days of the week. (Last AMAP)

Maybe I should just go to SS and bulk hard at 3300 or something? My maintenace is around 2700.

Probably why I still weigh 165 after lifting for over a year with shit stats.

>>37072485
Pray to the nigger of stink, smell and curry that it will disappear.

>>37072498
I have aspergers and can't communicate well

>>37072234
>Do you increase weight by a set amount on sheiko per week or month?
No

>Or do you try a max at the end of each month, and then input those figures?
No

How hard can it be to just look at the program? Test maxes when the program tells you to.

>>37072521
I got a spread sheet in the 6 months it has the weight never changes.

It doesn't have a set increase, is there a link somewhere that explains all the routine properly?

>>37072502
In that case, you could just experiment with 4x8, 4x6 and 4x4.

I didn't gain weight for the first year of strength training and my squat went from like 80 kegs for 5x5 to a 160/170 kg single. That being said, I started out as a fat fuck.

>>37072537
If you can't understand the excel spreadsheets, just buy the app, you're too much of a potato if you haven't figured it out with google at your fingertips.

>>37072551
Anon plz :(

I looked at each month and the 80% bench remained the exact same weight, Maybe I had a shit spreadsheet

Is 400/300/500 in Kf good for 1 week lifting @53kg

>>37072537
>>37072559
You use the same max for the entire program. If you do one of the 12 weeks, you will test maxes in the 9th and 12th weeks. After that the program is done and you use a new max for the next program.

Is 1000degrees Celsius good for 1 year lifting?

>>37072569
It's pretty alright.

>>37072569
No

>>37072434
Will do the same coming next week, there is a lot of shit to do and if I don't start now then I will fail exams.

Do you stretch your hip flexors regularly?

Didn't quite get the part where you said that you get it when you stretch?

Is 7 good?

>>37072539
Before I try those rep schemes though, do you think its worth going to something like SS and just eating a lot, enough for 1-2lb weight gain per week to see if that was the problem?

Im afraid it might be? Everyone seems to recommend eating a lot.

My best single is 120kg and 100kg*5. A month of SS would be around 140kg single and 120kg*5 if I eat enough?

Now that I think about it, I haven't even been gaining lb/week. More like 0.5lb/week.

IS 7 GOOD

>>37072596
7 isn't a real number.

2s, 3s, 5s, 8s, 10s, 12s.

>>37072612
I've been lifting for 3 though

File: Kirill 400kg Deadlift.webm (1MB, 556x580px) Image search: [Google]

1MB, 556x580px

>>37072011
>>37072050

Sheiko says 10cm for deficit, and 5-7cm below or above the knees for box pulls (specified on some spreadsheets, not on others... go figure).

Rack pulls have a tendency to bend the bars, so you either use a bar that's already bent, or be really careful on the descent. If you're not dropping it too violently, but in a slow and controlled manner, it should be fine... if it's a quality bar.
Still better to just use one that's already bent though.

Stacking on plates work, though it can be annoying.

>>37070494

Nice lift!

>>37072636
Is 37 after 6 years lifting good? I weigh 6 degrees

>>37072636
Can you get out of here with that circus federation shit?

>>37072636
He holds a benchpress world record and is also good at deadlifting?

Didn't expect that, to be honest.

>>37072593
Meant that any APT isn't visible, but I struggle with having a neutral pelvis when stretching.
I try regularly after sessions, but it's too easy to skip :^)

>>37072665
Deadlift -------> lats ___-----> bench

Isley must be my dad because I wanted that spreadsheet but he left to go to the gym and haven't come back

>>37072676
>the lats meme never dies

>>37072688
I was joking. It's the traps and big upper back that get you a big bench (reduced stroke), and what do deadlifts train?

Having a big deadlift can only help your bench.

>>37072684
Lotus?

>>37072702
No, it's pecs, triceps and shoulders that get you a big bench.

>>37072721
If your stroke is long then you're never going to get a big bench YOU STUPID FUCKING AUTISTIC CUNT

>>37072665
Kirill is surprisingly proportional for someone his size. I mean, you could never guess that he weighs 180 kgs from that webm. Also
>untested """""""powerlifting"""""""

>>37072702
>It's the traps and big upper back that get you a big bench (reduced stroke)
Dumb shit

>tfw you will never be this happy after a pr

>>37072737
Take it easy with the projection, asparagusburgers.

>>37072750
forgot link kek
https://www.instagram.com/p/BFG_PeiHB0N

>>37072721
Is it a problem when I never feel my triceps benching as well as never do anything for triceps?

I wonder if I should start doing something.

File: image.jpg (406KB, 2048x1536px) Image search: [Google]

406KB, 2048x1536px

>>37072751
>>37072747
I hope you 2 die tonight

>>37072684
Back soon m8

Just getting a burger

>>37072758
I don't feel anything when I'm benching, except for a pec stretch if I haven't warmed up properly.

This general is pure fucking cancer.

>>37072702
how the fuck is a bigger back going to reduce your stroke?

>>37072782
Do you do any accesoire for triceps?

>>37072665
He doesn't have any world records in powerlifting. I checked.

>>37072791
yeah get out while you can

>>37072793
Your chest is closer to the bar

>>37072763
https://www.youtube.com/watch?v=2GsU5EHW9x4
>But u ned a big back 2 bench IPF approved big weights

>>37072811
no
how?
a bigger arch does that not a bigger back

>>37072800
Never said powerlifting.

But the benchpress is part of powerlifting, yea.

And since he did it raw one could happily count it as powerlifting.

File: Kirill 280kg x3 Squat.webm (1MB, 432x550px) Image search: [Google]

1MB, 432x550px

>>37072665

His squat is also pretty good, though not as huge.
That's why he likes competing on push/pull meets kekkk

>>37072646

I don't agree nor disagree, on the contrary.

>>37072818
This video proves nothing. He's relatively strong, not absolute strong.

>did heavy DB rows for the first time in like 2 months yesterday
>mid back totally rekt today
>RDLs today

RIP me

>>37072795
Some periods I do 3x20 cable triceps extensions. Right now, my weakness is off the chest though, so I'm just doing straight weight regular bench presses.

>>37072763
>some westside memester recommends you memes

>>37072825
He doesn't hold any benchpress world records either though?

@37072848
(You)

>>37072858
Are you 120 yet?

File: 1456287821361.webm (724KB, 1000x560px) Image search: [Google]

724KB, 1000x560px

>>37072858

Focus on your glutes instead
Bigger butt = higher arch = shorter rom = stronger off the chest

>>37072884
He does, of course. Did you miss it?

Previously it was spoto.

Both legit powerlifter, of course.

>>37072884
Swinging around 100, still got 6 months.

>>37072885
Almost, but I'd rather focus on my pressing muscles, rather than my glute size, and instead improve my mobility for the arch.

>>37072929
I'd rather fuck your ass gay cunt

>>37072929

I'm pretty sure the glutes thing was a joke.

>>37072923
No, I checked too, he really doesn't have any world records.
This guy has the world record :) https://www.youtube.com/watch?v=pkZNFSFnDYM

>>37072923
>He does, of course. Did you miss it?
Wackernell holds the 120+ bench record though? Who the fuck is this guy you're talking about anyway, I didn't see him at any international competitions last year?

>>37072940
But bigger glutes do improve your arch.

My shoulder hurt brehs, should i train regardless?

>>37072948
This sure is a great pretending to be natty bencher, but Kirils bench is even stronger and a legit powerlifting lift, of course.

>>37072923
Neither are legit powerlifters

>>37072953
You must be blind anon, are you sure you are looking hard enough?

Try googling "benchpress raw world record" - as you can see his name pops up.

>>37072923
What are you talking about? These are the unequipped bench WRs in the two heaviest weight classes:

>Dennis Cornelius (-120 kg) - 250.5 kg
>Christian Wackernell (+120 kg) - 280 kg

>>37072994
Well I googled "classic bench world record"(seeing as there is no division named "raw") and Wackernell came as first result.

File: image.jpg (75KB, 504x351px) Image search: [Google]

75KB, 504x351px

>>37073000
No no, it's okay, you seem to be missing out a good part of powerlifting!

Here, taken from powerlifting watch. As you can see, the website name clearly states powerlifting!

Pic related, you can see his name.

You are welcome! :)

File: 20160507080333.jpg (176KB, 1280x893px) Image search: [Google]

176KB, 1280x893px

>>37072956

I was doing heavy bench 2 days ago, and then "flat" bench at my gym is kinda curved, so you always lift umbalanced. Did 8x4 with 315, and 4 sets of 20 dips. Everything was fine, but yesterday my shoulder started to hurt like shit.

But it's weird, it only hurts when i press it and when i raise my arm overhead (not while doing the movement, but when it's actually up).

I have a met in 3 weeks, what to do brehs?

Man isley is really desperate for attention with this whole inflating sheiko thing.

>>37070494
>Avon calling anyone a retard
Doesn't he have like a 360 wilks despite training for like 9001 years? And wasn't most of that programming his own?

File: 20160507_162017.png (1MB, 1440x2560px) Image search: [Google]

1MB, 1440x2560px

Mike t called the fuck out lmao

>>37072956
No

>>37073163
Lel I saw that

Six (6) hours waiting on isley.

File: lol.png (22KB, 631x283px) Image search: [Google]

22KB, 631x283px

>>37073041
This looks like something from the 90s bro, wtf kind of webpage is that from? Pretty sure I could also make a webpage, put some random names on as world record holders and claim it's all time WR's.

>>37073369
Yea, but it's also on Wikipedia friend.

>>37073458
>Wikipedia

>>37073458
Literally anyone can change what it says on Wikipedia.

>>37073478
They can lock articles you dim cunt.
Nor does that even mean the article is misleading or I correct.

>>37073495
Take it easy with the insults. Go on goodlift.info, that's the official website for powerlifting records.

>>37073514
No no, it seems that you got confused by some stupid meme.

Untested federations also count as powerlifting federations, friend ...M

>>37073577
>meme

>>37073577
says who?

What is strong?

Im closing in on a 6plate DL and i dont really think its that impressive, when i hit 4plate i thought that was good. But starting to see that a lot of people here are close to 300kg or more.

Shieet what is actually a good number to pull?

>>37073605
260kg is decent for a -93 or -105 powerlifter, really depends on your bodyweight desu

>>37073585
Everyone that knows about them and lifts in them, cheers for them or somehow works with them.

So, who with the authority to claim such things says that they are not?

>>37073605
I'd say 375,5 kgs would be pretty good

>>37072499
Congrats m8

I've been bamboozled, plg. There were rave reviews on Amazon for ON's rocky road flavor of whey, but it tastes pretty gross. I'm about halfway through the 5lb container now, and I'm just sick of it.
What can I mix it with in order to dislike it less? I tried coffee, but that wasn't a big success.

>>37073918
>5lb container
American?

File: Rippetoe 184kg x5 Squat.webm (3MB, 587x440px) Image search: [Google]

3MB, 587x440px

>>37073918

Fruits, like bananas, and milk.

>>37073043
Relax and wait for it to go away, like I do with all my injuries and pains.

>>37073949
What an awkward looking squat

>>37073918
Try chili, trust me on this one.

File: Murica.jpg (138KB, 624x468px) Image search: [Google]

138KB, 624x468px

>>37073945
Maybe.
>>37073949
I'll give it a shot.
>>37074000
>trips of truth
>on this
Like... chili powder kind of chili?
That sounds fucking awful.

>>37074021
There's no denying the trips. Chili sauce or chili powder, whatever you got. Works for both PWO and shakes desu

File: Beach high cut shirt.jpg (32KB, 512x640px) Image search: [Google]

32KB, 512x640px

>>37074000
You can trust everything that this person says

>>37073918

Try peanut butter.

>>37073605
At 90kg+ id say 300 is where people start pay attention

>fell for the SS meme
>Been going it for 2 months now
>holy fuck that progress
>first time benching 1pl
>Deadlift 2pl
>squat 100kg
>Can hang extra weight when doing dips and chins

I am so fucking happy about this but would feel like a duche if id rant about it on facebook or instagram so here ya go /fit/ be happy with me

>>37074150
how can one man be this silly

>>37073605
Even if you're a fatass, you'll impress the fuck out of most normies at the gym with 6pl8

Unless you lift at my uni I guess

>>37074172
>fell for the SS meme
Except it's a good meme so that's not a case of "falling" or being hoodwinked?

>>37074424
if YOU wanted to get as 'aesthetic' as possible starting tomorrow what would you do isley

>>37074442
10x10 put down the fork until I was 90kg

>>37074471
Honestly what kind of answer was he expecting

File: AgamemnonLaughing.webm (179KB, 400x206px) Image search: [Google]

179KB, 400x206px

>>37074442
kek
I don't know why, but the idea of Isley saying he wants to be aesthetic is just funny to me.
>>37074471
And the answer is exactly what I expected.

>>37074471

>tfw isley was aesthetic 10kg ago

Shouldn't have eaten your way to 105 so quickly mate.

File: fat creep.webm (933KB, 406x720px) Image search: [Google]

933KB, 406x720px

Thinking about going to the gym for some overhead work if my shoulder is okay with it lads

>>37073918
Stop eating like a twink boy and you won't need your fancy whey.

Or don't eat trash all day

>>37074399
What kind of uni you go famalam?

>>37074471
anything else?

>>37074552

>>37074524
I was cutting. Stop bullying me. :(
I just finished that though, so I'm starting to bring up the calories. I still need the whey until I can bring up the calories enough.

Deficit deads ~80%x5x4@7. Been sitting on a hard AF chair all day, so the first 2-3 sets felt terrible. Last one felt completely okay though.

>>37074522
Whos the qt?

>>37074568
There is nothing more refreshing than a protein rich breakfast.

Refills the storages and energizes you perfectly on the morning.
Breakfast alone can easily be something like 70g protein without much calories.

Are there any downsides to health when drinking 3tbsp olive oil (400cal) a day if I'm struggling to gain weight?

Is there any other easy alternatives for an extra 400-500cal that isn't too filling?

>>37074992
carbs
just add pasta/rice/bread to every meal, not very filling (compared to meats & veggies) and lotta calories

Unless you're 120kg+ at a healthy body fat %, you shouldn't really need to drink oils to reach daily calories.

>t. former skeleton that "couldn't gain weight" and then developed an appetite and got fat

>>37075217
Thanks man. I've been reading that I should be able to run SS to 315 3*5 pretty comfortably but I'm a skelly 163.

>>37075237
>SS to 3plate for 3x5
unlikely

If I'm not mistaken, Zach (trained under rippetoe himself) only reached around 120kg for 3x5 and he himself was really tall and 100kg+ body weight by the end. I remember him doing TM volume days for 110-120kg 5x5 not long after transitioning out of SS. So for your average height, average lifter that is not personally coached by Rippetoe, I would say a 100-110kg 3x5 squat should be a reasonable expectation.

>>37075314
I am 5'10 163. I should be able to bulk more to 180 and LP surely?

I should have mentioned that I only realised I eat about 2800 cals and have 100kg 3*5 squat from fucking around. So maybe there is more room.

Fuck. Why do I see so many guys who can on forums?

>>37075431
at 5'10 you can easily bulk up to 200lbs during your newb gains

I'm 5'8, started at 110lbs and am now getting fat at 175lbs, I'm at 100kg for 5x5 but it's getting tougher and tougher, won't be able to add much more. Everyone is different though.