/plg/ - powerlifting general

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:)

reminder trappy is haino

Can someone link most recent / revised sheiko 30?

Girls are really cute lads
Waaay better than guys

>>38293258
faggot

I really REALLY like girls lads

What should I do?

>>38293258
Yep

>>38293168
Please be in London.

>>38293304
She possibly is

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Mike T is cute!

>>38293168

Who is this semen demon?

>>38293327
Me...

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>>38293342
>>38293342

>>38293380
When will they learn

>>38293215

https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/edit?usp=sharing

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>>38293200
>>38293399

>>38293399
why did you take your website down trappy, that had the sheikos on it

What's a good program for someone with a herniated disc?

Obviously lots of bench and reverse hypers lol

Anyone know of any programs that will get me stronger and let me keep lifting while I can't risk squatting and maybe deadlifting a lot

>>38293421

The website wasn't mine, sean.

>>38293399
Thanks.

Can you try to help me puzzle out what Joff was talking about last thread?

i.e., regarding running sheiko 30 repeatedly and doing a mock meet each week and re-running?

>>38293460
Run sheiko 30, then taper and test maxes (all in the last week, week five) , repeat

>>38293460

Just do one of the prep cycles then follow it with the first week of the comp cycle. Then go back to the prep cycle.

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So I kinda have an issue.

My hip socket hurts every time I hit bottom on depth. No way to tell without an x-ray, but it feels like my femur is smashing into my socket. Even bodyweight squats kinda hurt when I hit bottom after heavy squatting.

Warm-ups dont really help. Ive been mostly ignoring it hoping it would go away but it's not.

When I go to lift tonight Im gonna see if it happens with the bar as high as possible on my traps, because front squats never seemed to bother it. If that doesn't work, and my hip sockets still hurt at end range, what are my options? I really dont want to give up back squatting :(((

>>38293492
Do the actual whole first week, or do a mock meet / skills test?

And even if I am over 80 kg should I still be doing 30?

thanks m8

>>38293511
have you tried stretching your adductors?

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>>38293511

Deep sockets need deep pockets
Phrenology finna figure out hip morphology
Or he need a glock, cock it, rock it to his dome
Brrrat brrrat brrrat
Can't squat? Go Home

>>38293562
why didnt you reply to me and thank me when i gave the same advice only sooner?

>>38293572
A bit needy, don't you think? Move on.

>>38293579
You're welcome, weak little cuck

>>38293572
I'm sorry m8, I actually should have doen that. wasnt very nice of me.

sorry. :/ i feel bad actually cuz i usually do a good job of not being a dick on here like that.

I wanna see what multiple people have to say so I am getting the right idea for what its worth.

>>38293562

Whatever you feel works best.
I did the first two days, and started my prep cycle again.

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>>38293558
Definitely on the table.

>>38293562
Yes.

>>38293567
Well now its 2:1 in favor of just killing myself...

>>38293342

And who are you?

>>38293511
How does using more forward knee travel feel?

>>38293672
the proud lion said

>>38293704

pls respond ; _ ; The owner of that ass is very cute I want more of it.

>>38293168
Post sauce

>>38293757
>>38293758

>>38293758
>>38293757
It's a girl off instagram lol
I had a tit and uncensored pic but deleted it srry

>>38293749
Being nice to people isn't beta orbiting

>>38293825
Fucking Kek I knew you were the beta bitch

>>38293832
I'm actually not

>>38293168
>oc
>filename timestamp is at gmt+1
L O N D O N
O
N
D
O
N

>post moar

>>38293850
See>>38293810

I can recover them using software but that requires me getting out of bed :/

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Worst /plg/ I've ever seen. Easily.

The collective Wilks here might not beat Bodorio.

>>38293888
>chat room for a niche powerlifting sport
>expecting quality content 24/7
EL OH EL

>>38293874
>IMG_<timestamp> camera photo
>edited screenshot
chose one

>>38293888
???????? ? ? ? ?????????

>>38293888
Living vicariously through bodorio are we? I can only imagine how pathetic your wilks is. Lol.

>>38293908
It was an instagram DM which she sent me and I screen shorted

>>38293918
>I screen shorted
>IMG_
lel, just post moar, they might help me break my pr tomorrow

>>38293946
>I do not know how computers work: the post

Considering putting some SNSD on the gym playlist for everyone to hear desu

>>38293946
I did screen shot it lad
I deleted them sorry, had a tit and vagoo shot as well :/

>>38293965
Afraid of your mom finding them huh

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Defo sending this to the kids who bullied me in highschool! Haha take that!

>>38293973
More like who saves porn? I could just google ass and vagoo and have similar looking pics in seconds without wasting precious megabytes on my hard drive

>5x5@75% felt way better than the 5x8@70% and the 5x10@65%
Wew

>>38293978
I made this months ago and it's finally picking up :)

>>38293958
>i do not know what default filenames for screenshots or camera photos are
>>38293965
>still trying to make it look like it was a picture of someone else

its alright, i guess. better luck next time?

>>38293980
>t wasting precious megabytes on my hard drive
So in otherwords you're afraid of your mom finding them

>>38293994
You're literally retarded

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>gym was closed on the week I needed to deload
Could have been worse, I guess. I'm itching to get back, though.
Talk to me about your training, plg. How's it going?

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>>38294003
/r9k/ is that way ----------------->>>/r9k/

>>38294034
Literal moron

>>38294007
>Talk to me about your training, plg. How's it going?

20 out of 22 posters in this thread either:
>don't lift
>do sheiko with stats less than 1/2/3/4

My training is going really well. Thank you for asking. a 1500 total is hopefully 6 months away.

>>38294007
I've been going in when I feel like it and doing whatever I feel like. It's fun but I'm ready to get back into structured programming.

>>38294092
>tfw you do sheiko but are over 1/2/3/4

>>38294007
Training's going well. About to go to the gym in an hour for a bench AMRAP and lots of Sheiko squats. How about you? What programming were you running up until your deload?

>>38293572
Uhmmm who are you?????????

New to this threads
who's trappy and where can I find her imgur? for some test boost before heavy lifts

>>38294063
>thinks he is right
>still at it
u want some water with that salt? kek

>>38294007

It's going, brother. Starting CLP tomorrow after recouping a little of my lost strength on a standard LP. The pause work may be unnecessary for someone as weak as I am, but I find it indispensable due to a savage shoulder injury (severed ligaments and all).

Next time I hit those numbers I'll be down 120 pounds bodyweight.

What about you? It's strange how circumstances align in such ways, a perfect time to deload. What numbers are you working with/planning to?

Anyone have renaissance diet ebooks or auto templates?

>>38294156
trappy currently names as haino

>>38294092
>1500
Nice, man. Do you have a competition coming up?

>>38294105
Have you been making gains this way? I feel like if I just went in whenever and did whatever, I'd end up dropping important stuff.

>>38294125
>>38294162
>How about you?
Well, I was doing some Leeman-style programming (i.e. do as many sets as needed to reach 15 reps, add weight every session, then switch to a top set with backoffs when you need four sets). It's going ok. Kinda just a "slam your face into the bar" form of linear periodization. I think my upper body lifts are getting more out of it than my lower body lifts, but we'll see as time goes on. The only thing I've had to switch so far is pause squats.
My lifts were around 1/1.5/3/4 when I started a couple of months ago, so we'll see how things have changed in another couple of months. I definitely like it, but I'll be adding weight more quickly next time so my training cycle isn't so long.

>>38294125
You are an exception because you are not a retarded ass-hat.

>>38294131
Pretty sure you're ban-evading, and you frequently post inappropriate photos of a minor. Reported.

>>38294209
Thanks. I have another competition in January, but 1500 might have to wait until early or late spring.

>>38294209
It's only been 2 weeks of doing this lol
I don't like not being on a program for long

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>>38294233
:(

>>38294233
>>38294209
>>38294125

considering jumping on the sheiko meme train because even though TM is doing a good job for me on lower body, I dont really like the idea of doing a 5rm every week. Worried that I might end the program with an injury, whereas I feel like something like sheiko is probably safer?

>>38294209

>Leeman-style programming

Sounds fun, man. It makes sense that your bench is getting the most out of it, as you know you're a little disproportionate. Smash it lad, milk that linear progression for every last drop.

https://www.youtube.com/watch?v=dZbJnN8Unj0

>Ha! So, Anon, we shall go to the gym together and follow linear progression and the great whore will suckle us until we are fat and strong and can suckle no more. And then, when enough personal bests have been broken, perhaps you will have your qt 3.14.

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>>38294105
>going in when I feel like it and doing whatever I feel like. It's fun but I'm ready to get back into structured programming.

Word. The grass is always greener... I think that is a good way to keep fresh, though.

I like un-structured training for "off season" and minor meets, and then structured training for when I want to turn my brain off and grind towards a goal.

Currently enjoying the shit out of a self-customized 5/3/1 (3/5/1) template. Lots of chances to auto-regulate on top of the bare bones.

It is a nice compromise.

>>38294273
>something like sheiko is probably safer?
IF you put in some time for GPP. Do some cardio/conditioning, hit your abs, rear delts, lats, arms, etc.

Do bro-tier bodybuilding for a couple weeks to a month, then try the appropriate Sheiko template and see if you like it.

>>38294290
Hi I herniated a disc in my lower back what should I do

>>38294156
>>38294168
what?

anyways, any imgur?

>>38294290
>It's Buda!

Hi Buda!

How's it going today?

these areas
>abs, rear delts, lats, arms, etc.

would be main concern for gpp / bodybuilding stuff. i definitely dont like the lack of ability to add stuff to sheiko.

I was also thinking-- per something Joff said last thread--of running sheiko 30, testing max, rerunning sheiko 30, etc. etc., rather than a full sheiko cycle/

as an early intermediate i definitely think I SHOULD spend more time doing bro-tier bodybuilding even if its not what i want to do

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>>38294092

>implying there's anything wrong with doing sheiko before 1/2/3/4

>>38294288
>disporportionate
Yeh. When I was a beginner, I did a bunch of really low-volume programs, which turns out to not build muscle so well.

>>38294340
i dont appreciate you saving my webm you little shit

>>38294317

Do Sheiko, add or change the accessories to what you need/enjoy, and don't listen to the memers telling you not to do Sheiko.
They just want you to stay mediocre so they can be superior.

Is H***o still posting lads?

>>38294359

I don't remember giving you permission to talk to me.

>>38294364
Is it raefal or rafiel

How do I say it

>>38294167
https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit?usp

Should be in there somewhere. Thank nosefart when you see him.

>>38294299
See a doctor. Good luck.

>>38294317
>I SHOULD spend more time doing bro-tier bodybuilding
Correct. Just for a couple weeks every handful of cycles is fine. You'll feel better, progress better, and reduce your chance of injury.

>>38294340
There is nothing wrong, but the reasons for don't necessarily outweigh the reasons against.

>>38294372
as a manlet myself
you have one of the worst cases of little man syndrome i have come across
absolutely disgusting

>>38294394
Any chance you could get me garagebro?
I've read a fair bit from Dr kelly startlet. It seems that strengthening your core is the answer. Would you agree or have I misinterpreted what he says?

>>38294400
k

citation needed

that's broscience

>>38294394

There are literally no reasons against it though.

>>38294400

lmfao
I don't even see my height as a negative bro. Get over yourself.

>>38294423
It absolutely helps, and it's harder to injure your back with a well braced core, but how to go about strengthening it is the question. Situps and abwheel and shit probably won't help nearly as much as just fixing bad bracing. Paused lifts and front squats were what helped me the most.

>>38294446
That's what I shall do then. Abs of steel here I come.

>buda says see a doctor
>implying most doctors are competent when it comes to this kind of stuff
>not telling people to see a physio

>>38294424
>what do you mean im new to lifting
>what do you mean im not an authority on powerlifting
>I HAVE A FUCKING 330 EWILKS
>YOU FUCKING HEAR ME, EWILLLKKSSSS
>IM STRONG AS SHIT SON

>>38294290
>he's STILL posting

>>70295932

>>38294423
i think garagebro used one or two of the stuart mcgil lbooks about back stuff.

honestly, see a doctor though. probably nobody here is really qualified to give you advice, and even if they are, they probably cant conscionably do so.

>>38294394
so maybe something like:
>2-4 weeks of meme BB shit, like bryce's offseason BB template he posted a long time ago
>sheiko 30
>max
>repeat

>>38294452
Are all Brazilians mentally ill?

>>38294446
Learning how to use the core is of course he first step.

But you sure as hell can also make your core stronger - ab wheel or weighted planks are insanely good for that and literally everyone should have it in their routine.

Crunches and similar movements are obviously crap, that has been discussed and shown thousands of times and needs no further addressing.

>>38294340
if you lift before you're 55 you'll never reach your full potential

So reverse hypers and core strengthening is the way to go?

Sounds good.
My disc will heal on its own right? How does that work?

>>38294445
>1,000,000:1 push:pull ratio
>no significant variation
>a thousand low-bar squats a week until you die

Haino I want you to breathe deep and count to ten and then really consider what I'm about to say: you have been lifting for one year. Buda has been lifting probably since you lost your first tooth or earlier. Who do you think, in general, is going to have the better frame of reference as to what constitutes appropriate training for the different stages of a lifter's career? Who is going to know more about what it takes to ensure longevity as a lifter and athlete?

>>38294472
>>38294472
ya the thing is it is worth discussing because dynamic spinal flexion movements have value and application in numerous places and are far from "crap" you ignoramus. LOL.

>on-topic post got deleted
But why though? I'll try again...
>>38294288
When I was a beginner, I did only low-volume stuff with little/no accessories and built no muscle, so my upper lifts have lagged a lot.
Here's hoping for that 2pl8 bench.

>>38294488
>Inb4 strengtheory link

>>38294449
glhf

>>38294472
I do those two as my go-to's fairly sporadically and I'm not sure I've ever really noticed a difference from when I do them and when I don't.

>>38294468

>2-4 weeks of meme BB shit

Literally no reason to waste your time with that.
Just do accessories as outlined in the beginner program in the mobile app.

>>38294488

>push:pull ratio

There are plenty of pulling in sheiko's beginner program.

>no significant variation

There are plenty of variation in sheiko's advanced programs

>a thousand low-bar squats

1: He doesn't specify whether you should low-bar or high-bar
2: It's a powerlifting program. If you don't want to squat, this is the wrong sport for you.

Thanks for the uneducated opinion on it though.

>>38294492
They have no value to the specific movements done in powerlifting.

Also crunches certainly aren't "dynamic movements". Complete bullshit.

>>38294524
http://www.merriam-webster.com/dictionary/sophomoric

>A 63kg manchild with less than 3/2/4 lifts is telling a 100+kg man in his prime with a 400+ wilks WHAT TO DO

WHAT

THE

FUCK

HAS

HAPPENED

TO

PLG

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>>38294445
>There are literally no reasons against it though.
There are. The body adapts to volume. Which means once you progress to a certain point, you will either need more volume than you can handle, or you will need to drastically change your training approach to spur further adaptation.

Also, as you progress, you will have needs that Sheiko won't address (especially in terms of general upper body development).

THESE ARE ALL MY OPINIONS, NO CITATION NECESSARY.

>>38294451
Doctors grant referrals. Seeing a physio straight away could be an insurance issue.

>>38294468
>>2-4 weeks of meme BB shit, like bryce's offseason BB template he posted a long time ago
>>sheiko 30
>>max
>>repeat
Abso-frikin lutely. You got the right idea.

>>38294524
>He doesn't specify whether you should low-bar or high-bar

He actually does on the forums. I've run the three-week cycles three times and read damn near every thread on the forums. Good to hear I'm uneducated.

>>38294524
why did you start tripping with such aggressiveness
why even bother
no one is going to care about what you say on the topic of powerlifting

>>38294531
>spine is flexing, abs contracting concentrically
>spine is extending, abs contracting eccentrically
>doing repetitions that cycle between extension and flexion
it is clearly dynamic.

>using the abs to hold the spine straight
>no movement
>done for a certain amount of time
this is not dynamic, it is static. the only contraction of the abs is isometric.

this is not to say that static abs excercises are worthless, that is very far from the truth.

and dynamic ab movements do have value for powerlifting.

https://www.youtube.com/watch?time_continue=34&v=_Ar0UkmID6s

Comfy Fallujah footage

>>38294579
Get a little more specific. Name an actual exercise that you feel is important for powerlifting.

Crunches surely aren't.

IMPORTANT
http://www.strawpoll.me/10986432

http://www.strawpoll.me/10986432

http://www.strawpoll.me/10986432

>>38294551

>The body adapts to volume. Which means

The program doesn't have the same amount of volume. He purposefully varies it in order to not get stale and to prevent complete adaptation.
It's basic theory behind any periodized program, and sheiko is not stupid.

>Also, as you progress, you will have needs that Sheiko won't address (especially in terms of general upper body development).

Such as...............................

>>38294554

You clearly haven't seen his beginner program, as you think it doesn't have good pull/push memeratio.

As for the squat, I was in a live Q&A with him and he said low-bar/high-bar was up to the lifter to choose. Just like sumo/conventional.

>>38294571

I don't remember asking you for your opinion, but thanks.

>>38294524
Well the reason it might be worth it for me is I'm not that muscular. I have fairly sizeBle legs but I'm also fat so that doesn't really count. My upper body development is esp. Lacking.

I appreciate everyone's opinion including yours,
Mate.

Not trying to condescend Tbh.

>>38294551
Ok cool. I'll definitely think about this, especially after my first meet (to be determined) sometime in the next few months if all works out.

>>38294467
>>>/boardhere/postnumber

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>>38294618
Ah here is the Bryce meme program.

I wanted to ask him how he liked it when he did it last summer(???)

>>38294612
G O D
O
D

>>38294611
>I don't remember asking you for your opinion
its a question not an opinion
dont tell me you are another lad with comprehension issues

>>38294618

As I said, look into the beginner sheiko program. It's in the mobile app. It has plenty of bodybuilding work without wasting your time with pointless shit like people are suggesting you to do.

>>38294612

Posting personal information (doxxing) is against the rules of 4chan.
Hope the ban was worth it, considering everyone already knows I've met her before.

>>38294644

Questions end with a question mark.
Don't tell me you're another lad with grammar issues.

>>38294612
TRAPPY BTFO

>>38294652
>Posting personal information (doxxing) is against the rules of 4chan.
>Hope the ban was worth it, considering everyone already knows I've met her before.

D A M A G E
C O N T R O L

>>38294671

What damage?

>>38294652
you literally thought
>why did you
was an opinion
...

>>38294681

>what is a rhetoric question

>>38294596
Not really. But I think they're just as unimportant as planks or the so called ab wheel.

When a powerlifter trains their abs, I would reccomend weighted crunches (on a ball to allow for full ROM). Its a good ab (and spone) excercise IMO.

Planks have their place as well. They can be more specific to some situations as you are not moving the spine, just holding it in place.

But anyway, the abs dont play a big role in any of the powerlifts. I would only train abs to keep the spine healthy.

As back extensions would also be done (often with a rounded lumbar spine), crunches (and perhaps planks) would also be done simply for balance of the spinal extensors and flexors.

>>38294571
shes mad because nobody gave a fuck that she got doxxed and stoped posting except for a beta orbiter or two

>>38294611
You really need to stop telling people that the things they know, have done, have observed are "wrong" and just generally learn to keep your mouth shut when you only know enough to get yourself in trouble rather than contribute meaningfully. I've got the fucking app on my phone. The beginner cycle, which should be run once or twice ever, has some rows, yeah. And he trains his athletes for six or eight weeks high bar then insists on low bar. Volume isn't just calculated on a daily or weekly basis.

Go away.

>>38294652
>I've met trappy before

Are you Brazilian?

>>38294701
How do you know that Haino is trappy? What did you post?

>>38294701

I would, but I'm not trappy-chan.

Avoiding a ban is against the rules btw.

>>38294708

You expect me to read a wall of text full of autism?

>>38294652
Thanks man, I'll definitely check it out
>time to pony up for a million dollar app

Would I just add those onto the regular sheiko program (30)? Or replace the 30 accessories with those?

>>38294684
rhetorical question, my foreign friend
but no, it was a literal question

>>38294612
It's over. It's finally over.

>>38294551
sorry buda im not american so i can just go straight to the physio lol!

also it literally costs like $30 bucks to go the physio. $60 for assesments. are people in plg that fucking poor dude

>>38294740

You can purchase the app then request a refund via the googleapps email.

They take an hour or two to refund but you get to keep the app.

>>38294742

You forgot this >?<

>>38294611
You are so naive, that the only lessons you learn will be the ones from your own mistakes... because I don't see you making any lifting buddies anytime soon.

God speed.


>>38294618
>my first meet
Good luck, and have fun, holmes. That's what this is about. Having fun.

trappy chan nudes where

>>38294766
>You are so naive, that the only lessons you learn will be the ones from your own mistakes... because I don't see you making any lifting buddies anytime soon.

trappy is a dramatic faggot but you're a pretentious faggot who spends all day writing hyper fedora responses

>>38294766

I don't see where you're coming from with this personal attack.

I have plenty of "lifting buddies," thanks for your concern.

Is this your way of avoiding having to reason an opinion you've stated that you know you can't reason because it's uneducated?
Because it sure seems like it.

>>38294758
>You forgot this >?<
you are honestly telling me that your comprehension level gets absolutely stumped at the lack of a question mark on a question
i get that english is not your first language but shit son

what a welcome addition you are my little friend

>Haino got to fuck Livia's boipucci
Jelly desu

>>38294826
What a faggot

Yall mfers should know i met bodorio aka big phil and he blessed me in lil phil aka bear cub i can fil it immma eat some aka a lot salmon tomorrow and just do general bear stuff i talked to fil and i sleep one day each week and that dt for 32 hours week* hey antway im currently kinda sober in comparision just wanna say im pumpeD to
Surpass big
Fil aka big bro lets go bros imma do me ama make mine amma mike mine bodorio ill trade dotesMMR for wilks ty for listening didnt even puke im not weak.

>>38294766
he doesnt need anyone lad
he has it all figured out
havent you seen his ewilks? its beside his name

>>38294834
no homo m8

RAEFELLO FUCKS MEN

The fact that I fuck men was public knawledge

Enjoy ur ban

>>38294809
>trappy still thinks we believe she isn't livia

K E K

Trappy you're fucking pathetic

>>38294792
>I don't see where you're coming from with this personal attack.

Do you REALLY not see why people here think you're naive and bullheaded?

>>38294872
It was a webm
Didn save it, but it maybe in the archive

>>38294872
This?

It was simply public knowledge mate

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I love you guys

I hope you all have great weekends

Thanks for being bros

>>38294699
What you do in the plank or with the ab wheel is literally what you need to do in the squat and deadlift though.
Keeping the spine static is exactly what you want your core to do in powerlifting. You don't want your spine to move.

I was pretty sure that almost every top level powerlifter (or coach) came to this agreement.
But I might be wrong, I surely don't know too much.

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So you're telling me right after trappy disappears a new Brazilian poster with links to trappy comes here and immediately starts to use a name, posts the same dumb regurgitated opinions without any lifts to back it up, with the same know-it-all attitude?

And then claims not to be trappy?

>>38294901
>doxxing yourself
kek, enjoy your ban

>>38294915
lol

>>38294809
Wow, that makes so much sense and I believe everything.

>>38294872
Tell trappy the person who drew he once says hi
The bad artist not the good one

>>38294901
Sent it to her lol, thanks?

>>38294914
If Haino is Rafaello, it would explain a lot. He's her ex, so it would explain why there's lewds of "trappy", assuming it's not Livia. Could have been Rafaello taking photos of himself in her bathroom.

WOW WHOS JUST STOPPED POSTING ALL OF A SUDDEN

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>>38294901
>file deleted

>>38294929
Doesn't explain the picture and video of trappy squatting 100kg she posted on Discord

>>38294908
In the squat or deadlift the weight is pushing your spine into flexion, so your spinal erectors fire to keep it extended. Your abs don't do that.

I remember trappy-chan going around saying
>he thinks all the abs do is flex the spine
That is really all they do. I think trappy-chan (aka haino) was trying to argue that the abs also extend the spine. This is absolutely not true.

Realize that in the plank the force is pushing your spine into extension, and the abs contract to keep it from hyperextending (the abs flex the spine).

>>38294915
>>38294940
>>38294950
d-did he actually got banned for doxxing himself?

I'm the one in communication with Livia. My Discord is Canuck #0375. If Trappy is really back in the Discord, it would settle things pretty quickly. Wouldn't make sense for Trappy to be there saying "Yes I'm Livia and talking to you on Facebook", but then having the Livia on Facebook deny it.

Yall mfers rly think u can mske it u all need to practice discipline and the sheikodisciplinegaintrain im not even drunk and i can say that boris knows the way and im not even trying to meme just do sheiko and reao the benefits

Lívia wants all of you to stop bothering her, just so you know.

>>38294964
Well - we know that bracing aka engaging the core is crucial to lifting heavy weights.
So whatever the abs actual do seems to be important.

Sounds a little like you are trying to say it's not?

>>38294975
Brazil isn't an lgbt friendly country. It would make sense that he lies to keep himself safe. Just let the wierdo faggot go

>>38294975
Yes it would. Shes been playing shoddy damage control for weeks.

>>38294995
>her

>>38294995
You causes this.

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>>38294839

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>>38294929

I notice haino mentioned being in a live QandA with Sheiko once, if I recall correctly that is also something trappy boasted of.

https://www.instagram.com/p/BJBu4efhIGV/

>>38294995
Did you suck her feminine penis?
I`m so jelly right now

>>38295010
Filip how tall are you?

>>38295027
184cm

Exactly 1cm shorter than shakerino.

>>38294995

It would all blow over if you didn't give in to your burning desire for attention by using a name all the time.

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>>38294995
Getting to the bottom of this. Solving the mystery. Step up, Rafaello.

Phil goddammit ur like2-3 cm shorter than me im triggered i swear to god

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>>38295052
1cm dragonmaster confirmed

>>38294998
its moreso the abdominal muscle that i believe is called the abdominus rectus, thats what really increases IAP.

i believe the abdominus rectus (the spinal flexor) may contribute, but probably not much.

training the abs may help with "rigidity" I think.

>>38295060
Fil, do you do any core work?

>>38295080
Yeah, usually leg lifts. Do it when sheiko tells me "abs".

>>38295087
ree

>>38295039

I literally only started tripping so people would stop calling me sean.
Then people started calling me trappy.

You all have sticks up your asses regardless of what I've done or haven't done.

>>38295041

I didn't receive any messages m8

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https://www.youtube.com/watch?v=6COvYC96qxc

Thoughts on this line of thinking? - 'activating' muscles before certain movements. It seems to be on the face of it needless - surely you'll necessarily use the muscles you want to 'activate' if you do the movement correctly anyway. On the other hand I do do certain drills before lifting like hip circles which feel help, but I'm happy to admit it might be placebo.

>>38295107
Check your message requests, it should be there. I sent another.

Wow im so triggered phil if i wasnt because the commutes fucking trolling me i wud be home posting proof ur like noway more than 183+ honestly ill wake up my cat and let her measure me yo like ur atleast one solid INcH shorter than me atleast AtLEAST 2cm shorter than me

>>38295107
>people would stop calling me sean.
because you are a shit head m8
even sean isnt as annoying

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>>38295116
>hes not home already
m8 me quadfather, dragonmaster,vik and toblerone left like 1h after you and we are at home

>>38295111
It's only a waste of time if you dont need it.

Usually cueing is all you need for activation.

Id say a big exception are the glutes.

>>38295149
Fil i was checking the archives and i seem to have stumbled upon some kind of old, obscure meme about you.
http://desuarchive.org/_/search/text/inb4bodorio/
Can you tell me what was it about?

I checked Haino's DL video on the archive and found this thread.

https://desuarchive.org/fit/thread/34705616/#34717375

if you scroll down a tad, you will see a picture of Maki. If you put that picture into the archives you get this

https://desuarchive.org/fit/search/image/-JhbmFXQnRBVw1FjRE7dTw/

As you can see, both have the SAME filename, meaning it was the same person who posted it, trappy.

Now, trappy was the OP of the thread with the webm, and you can see that she responded to the people making fun of the shoes in the dead lift confirming this.

This either means that trappy was Rafael the whole time and catfishing everybody on /fit/, or that trappy has coached Rafael online and she is using his webms to pretend to be Haino.

However, I just realized trappy used to talk about her BFs not knowing about the dick while she still posted under ANON. Now, since posting under anon, you would have no reason to fabricate stories as you don't get any attention from doing so, leading me to believe the stories were true. In this case, it means that trappy is actually a tranny, which crosses out the one option of Rafaello catfishing as Livia, leaving only the other option of haino being trappy, whom is livia, whom posts webms sent to her by Rafaello.

>>38295179
kek

>>38295149

Idk i tried to go home but then confusion stated so i went the wrong way so i tried to buy kebab but too many ppl were in the line and i tried to buy but i didnt want to vut the line now im almost home but no kebab im starving feeling like a 93kg lifter

>>38295162
forgot my trip

Honestly im just trying to watch some dotes and buy kebab but society wont let me im so sad actually mite crymyself to sleep

>>38295190
Damm
What does Livia think of this?

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Oh

My

God

>>38295179
It was a joke about me being too anti roids back when plg wasnt pure.

/plg/ is pure now thanks to mine and georges influence.

>>38295206
pls stay safe

>>38295111
I mean, is "activation" any different from warming up?

>>38295278
it should be a crime to cook bacon that long.

>>38295288
i remember it all got too much for you and you said you werent posting anymore
scary days Tbh lads

>>38295087
I'm surprised sheiko doesn't value things like planks and ab wheel.

>>38295206
>almost home but no kebab

I'm so sorry

>>38295295
Yes.

>>38295288
Im buying hel special at majorna rite now

Can somebody get me avon or Garagebro?? (Inb4Bodorio) I keep asking, I really need them

>>38295190
Good job meine.

>>38295312
>avon or Garagebro
avon i get but garagebro is fucking retarded

>>38295190
D A Y U M

>be so nice to catch my gf from her grilling with friends
>her best (female) friend who is going through a breakup is making out with one of their other friends
>now she's puking kek

When is the last time you guys puked? At around 20 I learned to feel my limit very well.
Took me so long because pre 20 I never drank much.

Now I barely drink, maybe once every other month, but still can take quite an amount and also have a good feeling for when to stop.

>>38295320
They both have what I have, a herniated disc

So Trappy and Haino are the same person? (Livia)

If so, pls Livia, just come back

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>>38295190

This is some NCIS level stuff

>>38293168
>file deleted

what did i miss

>>38295340
ass crack

>>38295328
you're better off asking someone who never had one than garagebro

his advice is fucking AIDS

avon is cool though, and pretty much any other trip

>>38295349
Gbro already gave me a good book from dr Stuart mcgill
That's quite good advice...

Plus he's all I've got as avon left ;-;

>>38295347
was it a girl?
link me up senpai, ive been cutting for a while yet my libido is fucking high

Goodnight esme love u

Good night plg love some of yuh

>>38295327
I dont puke. I just get blackout and crazy, to the point I no longer drink.

Alcohol is for degenerates

>>38295190
Nice work detective anon. You'll crack this case soon.

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I jump big high for big high power.

This will help deadlifts.

>>38295365
https://desu-usergeneratedcontent.xyz/fit/image/1471/12/1471120663297.jpg

>>38295190
Also

https://desuarchive.org/fit/thread/37945076/#37947368

>put trainees on sheiko
>end of first week

ok so she put trainees on sheiko around july 9
didnt 'haino' just finish his sheiko block like a week ago

which is 4 weeks about afterwards?

So Rafaello is her trainee

>>38295407
better be a girl
source? where can I find more, for pre-workout test boost

so i somehow made it home with fuud i bought helspecial aka sausage and mashed potatoes i almost bought kebab but couldnt decide

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>>38295334
No. Haino is someone named Rafaello. Trappy is still undetermined to be Livia or Rafaello posing.

>>38295190
I sent this post to Livia, got this response. It's pretty apparent she's sick of all the 4chan attention, whether she's Trappy or not.

To sum everything up; We've got two Brazilian posters. One, Haino, is confirmed to be Rafaello. The second, Trappy, is a mystery. There are a number of ways this could go.

>Trappy is Rafaello pretending to be Livia
>Livia is actually Trappy, and Rafaello is in on it
>There is a third party who is pretending to be Livia, posting as Trappy. Rafaello just happened to be Livia's friend, posted on 4chan, and came in to defend her

I'm kind of leaning on the first option, considering Haino just happened to pop up as Trappy disappeared, and has an incredibly similar posting style. There is also your evidence that the files were used by the same person.

However, this doesn't answer every question. What about the picture of "Trappy" squatting? What about Livia's bathroom photos?

It could be argued that Rafaello just wore a dress and took the photo, and that he has a twink enough body that he could pass waist down while posing in her bathroom.

The other option is that Livia is trappy, and that she recruited someone she knew that used 4chan and knew about lifting to defend her. I'm leaning away from this option, as it seems like a coincidence. Trappy and Rafaello are two different people. So what are the chances that both know each other, dated, use 4chan, knew details about weightlifting, and are trying to cover up a conspiracy? It would explain how there were lewds in Livia's bathroom, but it wouldn't explain this really strange coincidence.

Regardless, you neckbeard autists need to move on. Stop worshipping an attention-whore tranny, or someone who is catfishing as an attention-whore tranny.

>>38295412
THE PLOT THICKENS

>>38295407
>>38295415
404 not found :(

>>38295415
I got her nudes from instagram, she literally gives them out
Can't remember who it is tho sorry, I also deleted the picture cause they were boring ass and tiddies

Sorry again

>>38295434
Livia said nothing about her being or not Trappy?

>>38295438
You buggered the url

>>38295434
>Catfishing as an attention-whore tranny
that just seems absurb. why not attention whore as a real girl?

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>>38295417
>Wanting kebab

>>38295466

Life is just wanting kebab but moneys in the way

>>38295448
She's been denying it the entire time

She posted a timestamp on 4chan when the dox first happened (I had to teach her how to post) to confirm that she wasn't trappy, and that it was a catfish

It could all be a lie. Livia could be Trappy and Rafaello could be in on it. But what are the chances that both knew about 4chan, both had similar posting styles and knowledge on lifting? A lot of this could be explained by Rafaello crossdressing and taking photos in Livia's place, and having his own squat rack.

>>38295452
Man, it's 4chan, stranger shit has happened

>>38295434
You forgot

>Livia is Trappy who pretends to be Haino

>>38295484
if Rafaello is Livia's ex maybe he had photos of Livia sent by her

>>38295484
Livia could've learned about 4chan when she was dating Rafaello, or the other way around
Also, they both could've gotten interested in lifting while dating thus learning similar things

Hyper-comfy thunderstorm ladrones.

>>38295484
Enough autism Trappy.

Livia is Trappy who then pretended to be Haino. Literally no one is fooled.

My squat is now heavier than my deadlift. Hit a 555 squat, failed twice now at 555 dead. How do I break through this

>>38295537
>who then pretended to be Haino
But Rafaello knew about this?
Because "he" posted a webm

>>38295434
Missdirection: The post

>>38295554
Embrace it.

>>38295561
>he posted a webm
you mean that not suspicious at all timestamp that literally took 'him' half an hour to post?

A month later and you faggots are still orbiting some mentally ill transsexual cunt like it's the only "female" presence to ever enter your lives apart from your fucking mother.

>>38295603
How would Trappy fake it?

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>>38293396

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I remember when you could make a post about lifting on PLG without getting 1 decent response, 2 earnestly retarded responses, and 3 trolling retarded responses.
Seems to be a general trend on the internet to be too afraid of being ridiculed for your actual opinions so you just make ironic shitposts/trollposts to shield yourself from it. For a while PLG avoided this trend but I guess it caught up with us. It's impossible to tell what anyone actually thinks because everyone layers everything in 4 blankets of irony. It's so tiring.

Even comfytime PLG now isn't as good as regular hours PLG a year and a half ago. It's become that it's almost foolish to do anything but shitpost here because that's all you're gonna get in return anyway. I think I'm becoming a jaded adult guys pls halp.

>>38295642
faggot

>>38295642
Is there a good place online to actually discuss powerlifting? bb.com and the like are full of fucking tards

>>38295642
i think you may be taking le 4chins a lil bit too seriously for you're own good

>>38295675
Pronhub.com/gay

>>38295659
yeah
>>38295675
Not that I know of desu.
>>38295686
Just reminiscing and missing old comfytimes. Used to have a lot of fun coming here.

>>38295675
you could try the fitness page on reddit

but then you'll be posting on redit

>>38295659
First Reply Best Reply

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>>38295642
>think I'm becoming a jaded adult guys pls halp

>>38295726
>he posted again

We should just make a subreddit or migrate with the nice lolfedders on r/powerlifting.
>go out with mates after having btfo of Haino.
>come back,he is still here arguing with Buda.
>still getting btfo.
Comfy desu,goodnight lads

>>38295751
We have a subreddit (that no one uses) and there are several confirmed /plg/ memers in r/PL

>>38295484


Please see

>>38295190

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>pic related

What should be the primary concerns when programming for off-season hypertrophy? Anyone have good articles / links re: this?

And how do you do / work on that kind of training without getting weaker?

Should you just cut back on "main" volume and add in tons of extra assitance movements?

I am also asking kind of specificalyl regarding something like pic related

I've already been here and asked a little bit about this earlier, but I i

>>38295642
Nah you're spot on. Unless I'm also following suit.

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>>38295642
Iktf

Maybe start a new strength sport general

Yes that's it

"/grwg/ - grecco Roman wrestling general"

And we'll talk about training and competing

And then in 2017 I'll be the first one to do a USAW meet just like old times, and get tons of anons interested in it

Then pretty soon it will turn in to 2013-2014 plg, but grwg

And then I'll sort of get kinda good at it, and then the next next bodorio and Bryce and insulini will come around in like 2019 and the cycle will repeat itself

Lmao

>>38295903
Main movement hypertrophy is best hypertrophy. Although if youre burnt out then you may want to avoid the main movevents and just have fun training for a while

>>38295903
>What should be the primary concerns when programming for off-season hypertrophy?
Don't stress it too much.

It should be fun, low stress training. A change of pace from the daily grind.

Go for 3-5 x 5-12 (ish) for your rep ranges. Don't do anything stupid to get hurt (no bosu ball weird shit).

Or you can even just have rep goals (ex: 100 reps total of tricep isolation work).

Regarding your comp lifts, just work up to a couple singles at 85% tops for your squat and bench a couple times per week. DL, maybe once per week.

It doesn't take much to keep the groove fresh.

You can even just do variations of the big 3 programmed for higher rep ranges, plus plenty of supplementary work. Ex: Front Squats, OHP, SLDL's, plus plenty of pulling, curls, triceps, chest, etc etc.

You should come out of it with some good pumps in recent memory, fresh happy joints, and a hunger for pushing heavy weight.

>>38295918
And then shitposting teens who wrestle their little brothers will ruin it.

>>38295642
>>38295906
>>38295918
IMO, posting ID's wouldn't be a bad thing around here for a while. Cut down on the incessant shitposting from a couple posters. We might even see some "characters" disappear... unless they are on dedicated secondary devices...

>>38295918
You need at least one other person to do that one, so it would never work. Everyone here is autistic as hell.

>>38295983
"people" will go to length to ensure they don't seem like they're the same person. Whether that's separate devices or just resetting router. Might actually make the problem worse.
"that wasn't me you imbecile look at the post IDs LOL what a child"

>>38296006
>>38295983
so many paranoid conspiracy theorists around here

>>38296006
Lol. It wouldn't be much different than what we see now, but it might slow some people down having to juggle devices/IP's.

At the very least it would cause an inconvenience to those that should be lifting more, and role playing less.

Had a lovely dinner lads. Mushroom swiss double cheeseburger and sweet potato fries.

Also did my first pain free squats in a couple months.

8/10 day pretty happy

>>38295942
Thats what I was thinking. maybe doing some constant(ish) amount of volume on the main movements, and working more on bringing up secondary movements.

like 2x per week do 3x5 competition squats at the same weight, but on the first day do high bar, and on the second high bar or maybe front squat.

for bench, 3x5 or so bench and rotate between incline and close grip or something

sumo deadlift and rotate between SLDL and snatch grip or something. idk

I guess what I am describing is conjugate training...?

>>38295963
Thanks mang. sounds simple and very fun. also sorry to keep shitting up threads about this stuff continually.

>>38295983
>>38296006

kek

>>38296027
yes you are quite the intellectual, enlightened one might say

sweet buda and his superiority towering over us all

his superiority and status allow him to ignore me and never be wrong

>>38296028
>Mushroom swiss double cheeseburger and sweet potato fries.
>Also did my first pain free squats in a couple months.

Nice and nice.

buda oh buda how do i become enlightened like you

does it take more than having a son and grilling?

unfortunately i began lifting before i was 30, does that disqualify me?

>>38295642
>Even comfytime PLG now isn't as good as regular hours PLG a year and a half ago. It's become that it's almost foolish to do anything but shitpost here because that's all you're gonna get in return anyway. I think I'm becoming a jaded adult guys pls halp.

Be the /plg/ you wanna see in the world

Anyone ever get a pec cramp from diddlies? Got one in my right pec on the fourth sumo rep on my amrap today. Literally thought it was going to tear from the bone it was so bad. Can't wait to be rid of this winging and forward shoulder.

>>38296083
Ayy what's up mang?

>>38296088
I get those every once in a while, oddly i get it in my over hand. I just use straps and it alleviates that weird tearing/strain feeling

>>38296088
>Ayy what's up mang?

Got a chuck roast out on the grill, had ice cream after work, am excite for wrist wraps to arrive, and I'm excited to hang out with my favourite internet lads and talk about the sport I really enjoy.

>>38296109
Also overhand side for me.

>>38296119
That's maximum comfy right there

I'm done with this place. You guys suck.

>>38296149
Any guess as to why that happens, you would think sinice it's the overhand side that straps/hook wouldn't alleviate the pain but it does. I'm teaching myself hook grip cuz I'm getting that pain more often and I really want an excuse to quit and go back to mixed cuz I'm a pussy. Fuck hook grip

>>38296088
Yes.

Any of you lads doing #slingshotsaturday?

>>38296149
You arent using your lats correctly and your pec is trying to take over. Same thing happens with glute bridges, hamstring takes over too much and cramps.

Do some rowing with just the bar before diddly sets.

Norse's survey results when?

>>38296174
Probably this >>38296186 , what is causing my problem is not very common


>>38296186
The issue is that my scapular winging causes forward shoulder, so it's a little difficult to use them properly, since I can't even put my scapula in the proper position. Currently working on fixing it, but it might be worth noting that this is the first, possibly the second, time that this has happened to me.

>>38296198
Probably end of September, if not later.

>>38296088
Yeah, I've gotten pec cramps from sumo. It's never been that bad though.

Today during my workout my strained intercostal was flairing up again. I was able to power through and finish my main work (bench/squats), but I still can't dumbbell bench or do lat work since it's too painful. Should I just keep powering through until it goes away?

>>38296186
If this is true then why does pulling with straps never give me pec cramps

>>38296167
faggot

>>38296181
Slingshot Wednesday
#skwaaterday

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Why do cunts think sheiko is the be all and end all of powerlifting training?

Yeah it's a good program and all but different people respond better to different training stimulus.

The a good program is one they can be consistent with (as long as the program is reputable ofc but this shouldn't need to be said)

Starting Strength, Strong Lifts, GreySkull, Madcow, 5/3/1, Cude Method, TM, Candito, Sheiko, Smolov, Lilliebridge, Bulgarian Method, RTS, etc, etc

These are all good programs that can be utilised depending on your level and how you best respond to the training. Ultimately none of these will ever be as optimal as a fully customised program specified to your goals, strengths and weaknesses.

>>38296224

Trip on Poutine.

>>38296224
Yes correct.

The only person here who says sheiko is the best thing is ****.

>>38296181
Slingamajig every day, you canuckistani benchlet.

>>38296224
>not including Greg Nuckols 28 free programs

>>38296256

Oh shit that reminds me I gotta start doing my programming for next week shit shit shit

AND I have to level up my Cleric!

https://youtu.be/DXtX9u7_6F8

>>38296211
I'd personally keep it light, to the point where no pain occurs, or just skip it if that's not possible.

>>38296224
Reason? In my plg? What is this?

>>38296296
Well the pain is fairly slight and in everyday life even when I do simple things like pull on something. Usually the big 3 don't really bother it too much. Arching for bench, initially getting under the bar for squatting, and closing my belt hurt it a bit. But my strength hasn't been noticeably affected at all and it's just painful when I stretch it in certain ways.

I really don't want to just take time off since I can still do my workouts and am in the middle of a Sheiko block. And it has gotten a bit better compared to a week ago.

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

>>38296214
If you mix grip, youre probably bracing asymmetrically.

If not, I dunno. But Fat Retard over here has a known issue that would be fixed by doing simple activation drills.

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>>38296261
>not including ____ program
what does etc mean dot com

>>38296296
Sorry I'll see my logic and reason out the door

>>38296327
Makes sense to me. Glad you're feeling better

>>38296382
Plutez?

>>38294872
Umm trappy is confirmed to be livia. Her last.fm was like 7 years old and the photos got deleted on it as soon as she was aware she was in danger of getting doxxed, which only she would have the power to remove.

Fuck off trappy / trappy whiteknight

>>38296572
>>38296572
>>38296572
New

File: 1457532416929.jpg (89KB, 500x500px)

89KB, 500x500px

WHY ARE S B REEEEEEEEEEEEEEEEEEEEEEEEEEEEE SO EXPENSIVE

File: ib.gif (89KB, 250x252px) Image search: [Google]

89KB, 250x252px

>>38296502
>tfw senpai notices me

>>38296327
Are you actually a twink?