/plg/ - powerlifting general

The best part about having a spine made of grass and wet cement is the fact that after hurting it, it will only build back stronger.

Eventually it will take a sledgehammer to break this thing.

>>38451926
Lol, injured?

You should take an "off season" meme and fix your shit. You need a foundation to build upon.

Good luck.

>>38451943
>Lol, injured?
Bulging disc(s) :)
>You should take an "off season" meme and fix your shit. You need a foundation to build upon.
Way ahead of you, basically all I'm doing right now is reverse hypers, planks, side planks and bench :)

buda is a nerd lol no one cares you aspo

>>38451967
Y u talking 2 urself

> have dinner with uncles and aunts and old deaf grandfather tonight
I want to visit him before he dies but I hope my cuck uncles don't make the conversation too liberal.

I hope the restaurant has steak.

>>38451902
6th for long femurs, short arms, weak lower back and trex mode

IMO seasons are the best way to get stronger.

You should spend 9-10 months running ONE program, programming hopping is a waste of time, and then spend 2-3 months for active recovery aka bodybuilding,

The human body can't not take constant heady loads for years straight.
Took me 2 years of never missing a session to fmsu

Why does nobody post the sticky anymore?

>>38452023
Welcome to /PLG/ Powerlifting General.
Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!


Post progress, PR's, meet videos, schmexy lifts, or anything strength training related!
Powerliftinggeneral.com

I give you the honour of using it next thread

>>38451943
Buda just fuck off

>>38452048
So you're Sean! Only a 400 wilks? Psh.

>>38452062
Nah I'm shozey

>>38452073
Was that

Reasons why Izzy's programme is uniquely good.

>has six distinct stages each with more volume
>slowly increases work capacity
>introduces RPE
>balenced lower/upper volume
>focussed specifically on powerlifting

There really aren't that many programmes that will take you from novice to advanced intermediate with gradual steps -- each with more volume than the last.

I've only completed 2 stages (PNP1 and 2) but my lifts have gone from:

120 - 155 - 180
70 - 85 - 102.5
150 - 190 - 225
BW: 88 - 90 - 93

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

I survived 90pc doubles day

I LOVE LIBYA CALAMARI !!!

Yours truly - Anonymous

>>38452143
Gj

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Bout to hand in my natty cards, /plg/. I bought some SBD sleeves today and gonna go for a new max effort squat tomorrow.

>mfw 2pl8 front squat finally

>>38452134
Which programme is this?

>>38452240
Doood you don't need gimmicks for a 2pl8 front squat

>>38452143
Take a sledgehammer to your lower back like Norse does to his belts so you feel my pain pls
Y-You were suppose to injure yourself today...

Please god don't fuck up my callus during deadlifts today again

>>38452351
Pull with figure 8 straps in training and just hook grip it in comp

>>38452351
Learn to manage them. I sand them down about every month or so

>>38452351
Good luck, lad.

I have deadlift day today too. I get to do some deadlifts from boxes over 4 pl8. Should be ez pz

How does one get into pwwrlifiting?

>>38452386
Yes 180kg is usually easy for adult men, more so when you pull from just below the knee and lockout at the knee

>>38452300
http://www.powerliftingtowin.com/programmingtowin/

>>38452402
I'm well under 200 lbs still, so not quite an adult man yet :^)

>>38452433
You can't out pull a 16 year old kid?
https://m.youtube.com/watch?v=QV7vtSyant0

>>38452337
Kek

Was I? I hurt myself at the weekend but I moved some sessions around to take extra time off.

>>38452470
You were suppose to destroy your spine with those 90pc doubles and we were suppose to be friends binded by pain and misfortune.

Never take a day off again

>>38451963
> bulging discs

I have had 3 for 20 yrs.
I started doing this
https://youtu.be/TsazIJqJE84 for about 30 minutes every morning watching TV. Then after talking with Louie Simmons around 1999 along started reverse hypers. Nothing but pain free lifts and elite totals since then.

>>38452454
Neither can Isley or anyone here other than Fil :^)

>>38452481
you havent learnt the injured ways yet, passed down from cripple to cripple, friend
we need to live vicariously though the uninjured

The SLDLs felt ridiculously easy by the 4th and last set. I was expecting to hit @8, but hit @7.5 instead, maybe even @7.

Rows were even more of a breeze.

>>38452491
Thanks for the video mayne, any and all help is appreciated it.
Reverse hypers are a staple of my programming and forever will be, but I gotta admit I get a lot of pain relief from planks, albeit temporary pain relief, but I imagine as I become strong at planks this pain relief will be more permanent.

I'll definitely give this a go.

>>38452510
My mentality is, if I have to be a cripple then so does every body else :)

Being a cripple early on in my training career means I'm going to pull 400kg one day, that's how it works right, your spine gets stronger cause it adapts from being broken, right?

One thing for sure is, I've learnt to really appreciate my core, bracing and belts. I thought I was so cool for not using a belt and just inflating my stomach like a stupid balloon.

>>38452493
The kid has never been drug tested ;^) but he holds an IPF (sub-junior) record

>>38452565
>but he holds an IPF (sub-junior) record
worthless

>>38452351
If you'd done anything to fix the problem you wouldn't need to be praying to some phony god

*tips*

>>38452481
2bad4u I'm actually quite robust as an athlete.

That said, my mind breaks before my body does. That's either a strength or a weakness depending.

>>38452481
You are.. Esmeralda's beta orbiter

Consider yourself profiled, bitch

>>38452609
I got broads in atlanta

Anyone else have problems with whey protein making them shit? It's really annoying me.

>>38452655
i was thinking the same Tbh

>>38452709
no

>>38452655
>>38452726
Guess again

>>38452609
I wish I knew when to quit, I'm still deadlifting despite the fact it causes me crippling pain, it's an addiction and I can't stop.

>>38452709
Nah you must have lactose intolerance

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>>38452780
But I drink milk with no problems? It's weird.

>>38452777
No you are the beta orbiter, the beta orbiter would always deny it so you're just fitting the profile it's okay

>>38452709
Try different Protein powder, like casein or something.

>>38452804
Ok, I am the beta orbiter?

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>got very bored
>pulled my trapezius
>arms tired

remind me why people do bench again?

>>38452836
Usually they bench with weights on the bar, which makes it a lot more exiting.

>>38452844
>>38452811
>>38452777

Look at these dubs I keep getting :o

>>38452844
Kek

>>38452844
>lying on your back
>moving your arms up and down
>getting very tight and uncomfortable for proper pressing position
>exciting

whatever you say

>tfw 7'8

Is there even a point in getting into powerlifting or will I just kill myself?

>>38451943
Czheched off last night.

>>38452866
>>lying on your back
About the only thing my back can handle
>>moving your arms up and down
Better than contracting your entire body and having your eyes burst with a giant weight compressing your spine
>>getting very tight and uncomfortable for proper pressing position
I like the grind B) lifting is a #sacrifice
>>exciting
>whatever you say
All I can do is bench rn and I'm trying to find a reason to live

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>>38452900
>and I'm trying to find a reason to live

you sound awful passive aggressive about this

you should actually talk to irl people about this instead of passively ranting on 4chins

>>38452914
I'm being silly, not passive agressive :)

>>38452836
Because it's fun as fuck

>>38452844
D E S T R O Y E D

>>38452869
Strongman and juice. It's the only way for you.

>hamstrings still extremely kill from Monday's SLDLs
>literally got a hamstring cramp from bending over slightly
Help me pls. Hot showers and physical activity only help a little bit. Should I foam roll it? All I have is a lacrosse ball, so will that be too much?

>>38452932
But it hurts to walk. Surely throwing atlast stones about and running around with weights will ruin me more so than powerlifting?

>>38452821
Yes

>>38452990
Why do you want to get into strength sports?

>>38452988
Awwww don't cry babby

>>38453003
What kind of question is that? Why did you? Why did anyone?

>>38453022
It seems to me as if you're not interested in it though?

>>38453036
Why? I'm literally wanting to do something that might kill me because of my body and I'm wondering if anyone could shed some light on how dangerous it would potentially be for me

>>38452777
>I wish I knew when to quit
Are you moron anon?

>>38453059
It's... I mean... I literally have a bulging disc but it's really not even that dangerous. Get annual physiotherapist check-ups if you're so worried.

If your doctor advises against it then look into alternative sports.

>>38453061
Hard question to answer because I don't know what you mean

>>38453096
Well are the THIRTEEN SHEIKO CYCLES UNTIL I'M BODORIO and 20KG SQUAT INFLATION FROM DAY ONE SHEIKO

Are you that guy?

>>38453096
My doctor adviced me to do one legged bosu ball squats. After hearing that I don't want to take his advice on anything fitness related

>>38453113
See another doctor or physiotherapist for advice

>>38453111
nope

GF got me some weightlifting shoes and just started on the T nations 5/3/1 program.

3 sets doesn't seem like a lot, with 5 sets for the accessory work.

I'm coming from doing SS for 1 year, with my 1RM at;

Bench: 95kg
Squat:140kg
Deadlift: 215kg

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>>38453125

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>namefags thinking they are relevant

>>38453140
I mean he's got a point, have you ever seen a small guy rep 2pl8 for like... 60 reps?

>>38453138
I bench more than your squat but you deadlift more than me kek

https://www.youtube.com/watch?v=5DL6X1zmg1A

Give this more attention

I'm back from my ban

>>38453138
What the fuck is that bench to deadlift ratio

How fucked up can you get? I don't think there's any other idiot in this general with such a messed up bench to deadlift ratio.

They'd have to be a real moron, a special kind of moron.

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>>38453138
>SS for 1 year

38453171
Not even going to give you a (you)

>>38453170
haha, my bench is literal shit, cut out one deadlift session for a extra bench towards the end of the year. I struggle to progress on it

I really miss the strong guy who always posts pictures of cute polar bears.

>>38453201
Run sheiko bench like me, and don't deadlift like me and be me :)
Also shorten your arms like me :)

>>38453138
Are you an orangutan

>>38453191
Don't know man, just kept at it. Deadlift kept going up, but I plateaued hard on bench.

I only really got into powerlifting around April and that kinda highlighted how fucked up my bench is.

>>38453213
https://www.instagram.com/p/BBUaJeyPlz5/?taken-by=niallhamilton

Kinda man. Also I know the form was shit man - heels rising, fixed that now

>>38453210
Looking into it now man, thanks famalam

>>38453219
I was bullying someone ssry. The issue is very obvious, you lack the leverages for a food bench off the bat so you need to work hard for some bigger muscles.

Bench 3x a week IMO. I bench like 3-5x a week and press's 3x a week. As long as your form is food you might avoid tendinitis, maybe...

I'm doing sheiko for bench only, doesn't add a lot to the bench but it's very consistent and builds a muscular base.

>>38453239
Cheers man, I'll try adding it on

>>38453259
Sorry for poor English and stuff, I'm Belgium. You should find the program by googling "sheiko forum" and clicking either 3 or 4 day program

Eating a pile of mcdoubles after squatting 305x2 a PR for my weak ass. Still depressed .

>>38453278
I like ice cream for such an occasion.

>>38453270
Honestly man, couldn't really tell. Recently been to Germany, most people in Europe have better English than people that live in England

>>38453291
Haha I've been speaking English since I was a child, but I still make mistakes and notice them sometimes.

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>>38453197
inb4 ban

>>38453465
This isn't possible.

>>38453475
I remember that anon

He's a longtime idiot. Always memeing about true raw. True raw memers usually don't do legal PL squats.

>>38453501
I can believe it, I'd be really surprised to see a squat equal to your deadlift at an advanced level, unless you're cutting depth.

>>38453526
Lul listen to this idiot

>>38453538
I'm under the impression as you get stronger, strength imbalances start to even out? Buda told me that.

Uno is my favourite card game currently

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>>38453207
maybe he still lurks?

>>38453623
Casual. You should look into Dominion, bang, or netrunner.

Listening to all the finest hardcore and emo tunes while having a bev.

2008?

>>38453623
Do you diddly in a wheelchair?

>>38453727
Why are you telling us? We don't care and it's not powerlifting discussion

>>38453744
Because

>>38453207
>>38453649
I hope breh,I feel the power of friendship when he is around.

>>38453727
>>38453752
Reported for not powrelifting related

Squatted 220 today: https://www.youtube.com/watch?v=afeXvHrgwQA

Set the support bars to just parallel because afraid, but I'm still happy with it. :D

>>38453744
Just report her let the mods figure it out

>>38453856
looked a tad high but i think you could have hit that to depth anyways. Nice Squat

>>38453881

Yeah, I hit the support bar so as low as I could go on that setting. I was afraid to use my usual lower setting with that weight (because it's slightly too low).

Thanks, though :D

>>38453752
https://m.youtube.com/watch?v=iQmgHrSReCM
https://m.youtube.com/watch?v=ps9e1vqOKtM

>>38453904
I have a teddy bear onesie. Coziest spoon

>>38453927
Cute <3
But I'm gonna have to ignore you now for the sake of everyone keeping their chill.
Big day for me tomorrow, so NN, ily.

>>38453856
London? I've seen this gym on some random YouTube video.

>>38453963
That's cool nn bye

how do i get a triceps pump
never had one before

no mater what triceps work i do i never get a pump

>>38453856
What a strange squat

>>38454014
I'm sorry, but my posts annoy other people so I'm trying to find a middle ground.
I won't fall asleep for another hour probably, I don't mind talking about training and stuff. But I do gotta sleep earlier tonight.

>>38454077
Well since youre dying from Sheiko I'm gunna go for the original plan of 5/3/1 desu. I am neither juicing or Russian.

>>38454077
She doesn't give a fuck nigga and we don't give a fuck about either of you

>>38453980

Yep

>>38453236
holy fuck bring in your feet are you retarded my eyes are bleeding ffs

>>38454113
There's some Indian guy at your gym who makes YouTube videos, he squats like 4pl8? You know him?

>>38454104
I'm fine on sheiko. Everything's stabilised. I was thrown off by my 20kg inflation and now I've recovered.
I would recommend running it with your true maxes, it seems a 10kg max is the most you can really get away with.

I've got to do 3x1 @ 105% of my 10kg inflated max in less than a weeks time. Wish me luck lol.

>>38454156
i dont think topkek100 can even squat 4 plate LOL

>>38454156

>There's some Indian guy at your gym who makes YouTube videos, he squats like 4pl8? You know him?

No, I'm only in London when I visit family and don't regularly go to that gym.

>>38453856
>parallel
More like high kek desu

>>38454156
Fair. You made me afraid by your fucking up

>>38454170
Lol

>>38454175
Fair enough, I just stumbled across his videos randomly and I recognised the gym from your video.

>>38454185
I fucked up so you don't have to lol. How did you find the first day of sheiko though? When I first started large load I wasn't able to fully complete some of the sessions but now I'm 2 months into it and it's a walk in the park honestly, I did 4x4 @ 75% today (something like that I think) and I was just bored of my mind. It's the calm before the storm before I rep my max + 10kg. Super excited.

>>38454182

Whatever, I was just having fun. My normal work sets are way below parallel.

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

>>38454182
Can you grow a beard? I've never seen you with one. I have had fo shave daily for years and I'm really envious of you.

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>>38454248
Nope. I really can't.

I shave like twice a week kek. But that does take me from just shaven to reallly should have shaved yesterday you furry lipped prat.

>>38454246
>mfw
beautiful

>>38454246
>a wild towel appears
lol

why set the 220 high tho
either get it or dont, probably would have got it anyway

>>38454216

I found it sweaty. But ok lel. You made a great but silly sacrifice

>>38454246
Wanna know how I know this is British......

hello /plg/ could you spare a job for a poor anon who's failed his A levels

I'm good to work in most major uk cities, and can deal with heavy lifting, or long man hours

please respond soon, my mum is getting pissed about how long I've been at home without any upcoming work, all the apprenticeship opportunities are fully booked till next year

from anon xx

>>38454304
because he told us?

>>38454304
The Muslim bitch

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>>38454216
>I fucked up so you don't have to lol.
Errrr I told you not to do it, several times. I told you what would happen. There was NO need for you to do what you did.

>>38454288
>I found it sweaty
Breh today was grosssss all round. I was sweating when I got there, I was dripping sweat everywhere. Someone I was spotting on bench got it in their eyes kek. I was sweating after I got out the shower, and after i got home.

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>knee pain came back in right knee while squatting today

>>38454324
F

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>>38454308
>for a poor anon who's failed his A levels
How the fuck did you do that.

I spent the year doing this in minecraft (making a deathstar/sphere by hand without hacks, I MINED AND SMELTED ALL THAT STONE kek) and I still got straight As

>>38454324
Is it real knee pain or phantom knee pain?

>>38454323

When you squatting and it gets in your eye.
And when you're trying to cool off and then you eat and it just gets worse

>>38454341
shut it nerd no one cares

can I have a job though xx

>>38454288
>sweaty
This is me. Everything Isley just wrote here >>38454323 is me.
My hair gets soaked from just from warming up. It's this damn heat + bulk.

Anything else interesting you wanna all about?

>>38454308
Apply for jobs at a gym, trainer, pt, whatever you can salvage.

>>38454323
>Thank you for your brave and noble sacrifice, I hope you hit a 30kg pr
Thank you, you're welcome :)

>>38454341
What about uni tho

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https://www.instagram.com/p/BJZB-tSDs21/?hl=en

Urge to comment intensifies

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>>38454278

I think I did get it as shown in the picture. It's to parallel and I think it would pass in a PL competition. And I explained, I was afraid of failing at the lower setting at the weight. The next peg down is low enough that my back angle has to change if I fail, a potentially very dangerous thing at 220.

>>38454246
>burka bitch in the gym

lmao i bet you're in the uk

>>38454366
For me it's trying to take off my shirt when I get home. It's impossible; my shirt melts to my skin and I have to spend 15 minutes trying to get it off without ripping it.

The shirt was a lot bigger when I bought it like 3-4 months ago...

>>38454383
I'll do it with you. Enemy mine?

>>38454369
How did you fail your A-levels

>>38454370
>What about uni tho
Turns out I'm not smart enough to not work at physics and still do more than Pass it.

Still passed though.

>>38454354
Real. Felt pretty much exactly like the pain I had before, just less intense.

>>38454341
going to play 4craft then?

>>38454393
Getting the sportsbra off. Sweet baby jesus.

>But then it gets stuck in the lats

>>38454389

Wasn't in the UK

>>38454388
>I think it would pass in a PL competition
It wouldn't, unless it was a "powerlifting" "competition" like in >>38454388

See, you've drawn where you beleive your bones are - that's whatever. Because, in a competition, it's not judged based on where your femur is. Look up the rules.

>>38454411
I know you think you're talking about lifting but you really arent
fuck off

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Friendly reminder that listening to SNSD while squatting and deadlifting has shown to increase testosterone, adrenaline and cortisol by a statistically significant amount (P=0.05)

>>38454411
w-wew. I guess you can always just have a jiggly day sikcunt
https://www.instagram.com/p/-huZ8xxN7C/?taken-by=pissenin&hl=en

>>38454402
I want to say "the real robbery would be if you took that record from someone despite not being able to follow the rules or hit depth"

>>38454442
><So jiggly

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>>38454451
>mvq

>>38454442
>39w
RIP princess of based boobage

>>38454451
perfect
do it

>>38454402
by not being clever. it's not really failed, just did so bad that I didn't get into first choice / insurance unis. but not doing well for sure.

I chose subjects that were hard, and didn't work hard enough, and wasn't intelligent enough in the first place. really I should have done an apprenticeship instead of staying on at school, but ho hum, here I am. royally fucked. probably going to apply for apprenticeships anyway, but now I've got a year stuck at home before I can start any. and my mother nor my father is happy at all with the situation. now I've had a few drinks and am bitching about my life problems in a picking up heavy things and putting them down again forum. to a nerd who plays minecraft all day.

>>38454470
It's mental how long it's been already.

>>38454454
If you deadlift 125kg 5x5 you've earned yourself a jiggly day lmao

>>38454483
Ah so you were projecting when you said i was orbiting sparrow and now you're orbiting esmeralda

just lol

>>38454470
>>38454474
Fug just remembered I can't do that stuff on social media now that I'm hired.

>>38454481
I'm in a similar situation friend. Just get a job for a year, forget education.
University is a massive waste of time if you had no ambitions or ideas of what profession you wanted in the first place.

You don't need to go to university so early, you can go whenever I'm your life.

>>38454483
Well then. That's the aim.

Fucking 140 and jiggle day

>>38454481
*played
I played minecraft all day during my A-levels and stopped after that. I also remade world wonders.

That said after university I ended up in the same situation so whatever.

ylmsportscience @ blogspot
Cool page, not sure how legit.

>>38454499
lol
just noticed it was 3 days ago anyway
thats not how you get a lot of butthurt responses

but really you wouldnt be doing anything wrong
its just an honest opinion
what are the rules exactly

>>38454425

>See, you've drawn where you beleive your bones are - that's whatever. Because, in a competition, it's not judged based on where your femur is. Look up the rules.

You're right, didn't realize. Never been in a PL competition.

I looked at SS, however, and it is indeed defined as femurs parallel to the floor in SS. So I'm fine with that.

>>38454526
Are you still jobless?

>>38454510
>tfw anon is now your life
i never asked for this
what do i call you anyway? big bubba?

>>38454496
Where'd I say this.
>w-who wouldn't orbit sarah wew

>>38454511
90kg is your max now? I recon you can get to 110kg your first sheiko cycle, then 130kg, then 150kg. 60 in 9 months sound fair? This is all speculation though to be fair. Don't get injured, take a deload week or two after each cycle if you really need it in my opinion.

Progression is fairly slow, so use the time to worry about form more than weight on the bar. A beautiful lift is worth a lot.

>>38454555
>I recon you can get to 110kg your first sheiko cycle, then 130kg, then 150kg. 60 in 9 months sound fair?
lolllllllll

But you have already proved you don't know anything about PL.

>>38454555

Stop being a white knight orbiter you piece of shit.

>>38454555
It's all about my hip mobility and staying consistent. Got to just ignore everyone and lift.

>>38454568
I've added 10kg to my lifts already 2 months in. Real tried and tested cause I snuffed the program a little.

Lads. Squatted 340 for 4x5 today. Think I should give 4pl8 a try?

also, how do I push my bench to 315? Im currently at roughly 285-290lbs.
Run Smolov Jr.?
If I do a bench specialty program, what to do with Squat and Dead?

>>38454575
oh no mean words on my monitor

>>38454578
>Got to just ignore everyone and lift.
Damn right.

You get 75 kg that will be distributed 35%/25%/40% to your three lifts

You will lose 20% of your weight (mostly fat), while gaining 7.5% percent extra to each of your three lifts

So? Which one?

>>38454596
real lads don't use pounds you filthy yank

>>38454580
<adding the same amount of weight each cycle

>>38454630
>(<)
I did say it was (positive) speculation. I recon if she uses a 10kg inflation and tires reaaaaaaalllllyyyyy hard...

Anyway I've got to sleep
Nn ily

>>38454578
Nn ily

>>38454575
I don't like u

>>38454555
lel

>got to 410 kg squat on SS in a year by adding 2.5kg every workout

>>38454674
>weekly progression is comparable to 12 weekly progression

>>38454658
Nn dumplin
>>38454630
So what would you normally go for each cycle?

I want beta orbiters OUT

>>38454674
did u now
huh

how do i get a triceps pump
never had one before

no mater what triceps work i do i never get a pump

>>38454692
Well I'm a advanced/intermediate lifter, my progression isn't quick.

I add whatever I think I can handle. My lift increase by however much they increase. At the moment, while going up a weightclass, we're talking 10 on the squat, 15 on the bench, 7.5 or so on the deadlift. That's how much my true maxes increase by.

>>38454716
Tricep pushdowns with the triangle or straight bar for 5x12 going close to failure

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Is running Sheiko really a good idea for a beginner like Esme? Hell, I was under the impression that I'm almost too much of a beginner for it.

Wouldn't it be better to first run SS with a surplus until stalling?

>>38454702
Also, this.

>>38454705
They feel like shit, but great pump
https://www.youtube.com/watch?v=-rh3MHnRI_I

>>38454731
>Is running Sheiko really a good idea for a beginner like Esme?
No it's a rubbish idea, she's been memed by sean into it.

But she's also got bored by SS.

>>38454716
what do pumps look like? people talk about them a lot

I've never noticed one at the gym

I've never looked particularly bigger in the gym than outside I don't think

>>38454731
Whatever they say she won't do it.
She's just doing this to get in her monthly lifting talk so she can shit the place up for a bit until someone asks her if she'd been training when this will start again.

Just let her do her thing we can't stop it.

>>38454726
Isley, what qualifies you as an intermediate/advanced? Curious to know.

>>38454757
he got a medal at worlds you nigger

>>38454726
I would be really happy if I could get those increases in kg on a Sheiko cycle even at my level. Does your raw deadlift seem to be going up again? Going to pull 300 raw sometime soon?

>>38454746
My upper body looks noticeably bigger for an hour or two after a high volume upper day.

Criteria for whom sheiko is a good idea

Have done more than 3 competitions
And will compete again in the future
And regard competing as important
Who have exhausted simpler methods
Who have great volume tolerance
And lots of spare time to recover

Esme fits like, one of these. But whatever, you have to see it through now. No program hopping. You have to do this for another 9/10 weeks.

>>38454773
Well, it'll be interesting either way.

I was originally going for 5/3/1 but I did indeed get memed

>>38454716
5x10 ohp @65%

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>>38454770
>Does your raw deadlift seem to be going up again
Yeah ever since I did that easy 285kg I've been pretty confident about it

I'll see what I can get on the day. I'll be happy with 292.5kg or above. I'll just my judgement on my 2nd attempt to see what I'm good for.

>>38454757
I haven't improved significantly in two years and am still mediocre.

>>38454764
>calling me a nigger for asking a question out of geniuine curiosity

I asked since intermediate pl numbers seem to vary a lot and I figured someone like isley would be more than "intermediate"

>>38454773
>Have done more than 3 competitions
Completely arbitrary and meaningless.
>And will compete again in the future
Completely arbitrary and meaningless.
>And regard competing as important
Completely arbitrary and meaningless.
>Who have exhausted simpler methods
Fair. She should run sheiko NOVICE,
>Who have great volume tolerance
You build up volume tolerance by just doing the program
>And lots of spare time to recover
Aka sleep, which most people do even with jobs.

>>38454773
Isn't the only one she fits the fact that she has plenty of free time because she's a NEET who is on plg all day?

>>38454773
gonna start sheiko after my first meet, nothing you can do about it

>>38454817
That's the one I thought fit desu

>>38454773

>Have done more than 3 competitions
Only done 2

>And will compete again in the future
Of course

>And regard competing as important
Of course

>Who have exhausted simpler methods
No, but I wanted a program that stays at low RPE to work on form.

>Who have great volume tolerance
Idk? I feel like I'm recovering really well.

>And lots of spare time to recover
Sleeping 8 hours a night and stuffing my face has helped a lot.

I'm surprised how well I fit these actually.

>>38454807
Good luck. I'm sure you'll smash it.

>>38454757
rate at which an individual recovers, 48-72 for beginner, week for intermediate, month advanced, making progress past advanced is elite

not hard, aspie

>>38454802
I'm triggered. Run sheiko novice and not intermediate.
There simply isn't better programs out there, for free.

>>38454833
recovers? more like progresses you lmao dumbo

>>38454814
>>And will compete again in the future
>Completely arbitrary and meaningless.
>>And regard competing as important
>Completely arbitrary and meaningless.
I'll give you the first one for arbitrary and meaningless, but these two I defend

Sheiko is hard enough that only people for whom powerlifting really, really matters should do it.

It's not fun, it's boring, repetitive, burns you out psychologically. But it'll make you better than many other programs. But this trade off is ONLY worth it if it'll reward you with competition goals.

>>38454814
kek sean you really dont know anything do you

>>38454728
doesnt work

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hey guys what's going on?

anyone do anything cool today?

anyone do any nice lifting today?

anyone eat anything good today?

how's everyone feeling today?

>>38454833
So if Isley is fully recovered by monday from last weeks lifting and has undergone a stress-adaptation cycle,he is now stronger that last week and is ready to set a PR in this week

How realistic is this scenario isley? What about monthly progression? I figure this model can be lift specific since your bench hasn't gone up

>>38454851
Well intermediate is achievable don't get me wrong. I just thought 5/3/1 was the logical choice

>>38454870
if you've been lifting for longer than 1 month and you don't know how to get a fucking pump then you're autistic

>>38454862
imma run sheiko cuz I really wanna see if I can manage through the volume and get mad gains

how u feel bout this

>>38454862
>Sheiko is hard
No it isnt
>It's not fun,
Yes it is
>it's boring
No its not
>repetitive
compared to most programs not really
>burns you out psychologically.
no it doesnt
>this trade off is ONLY worth it if it'll reward you with competition goals
OR just gain general strength, wearing a onesie doesnt make you any more special

>>38454862
>I'll give you the first one for arbitrary and meaningless, but these two I defend
Ok
>Sheiko is hard enough that only people for whom powerlifting really, really matters should do it.
It's hard for strong people. Esmeralda has a fair 260 wilks, it won't be particularly difficult to run MEDIUM load. I think she should run the novice program however, which AFAIK is more generalised.
>It's not fun
Your opinion. Lifting weights is fun.
>it's boring, repetitive, burns you out psychologically.
Again, your opinion, some of us like the grind.
>But it'll make you better than many other programs. But this trade off is ONLY worth it if it'll reward you with competition goals.
Sure, fine, I'll give you that you should run it if you wish to compete.

>>38454894
>since your bench hasn't gone up
15kg increase last cycle, nerd.

>>38454896
I can get a pump most places just not triceps

>>38454903
>wearing a onesie doesnt make you any more special
Yes it does Sean.

>>38454895
I'm not going to tell you what to do, it's not fair that I do.
Do as you wish, but I'd strongly recommend sheiko novice if you can get a hold of it.

Your training always has been and always will be your choice.

>>38454885
went for a pub lunch with the senpai it's my aunt's birthday

had a burger with bacon cheese and their fancy salsa, it was nice. had a brioche bun though, was not a fan of that ngl. the chips were nice though.

>>38454246
>Ana Beatriz Penha
Who is she?

>>38454918
How? Triceps go up easy. Do any db rows at all?

>>38454915
with a wilks increase of 2 lmao

>>38454910
>Again, your opinion, some of us like the grind.
No you don't. I love lifting weights, but I find it tough.

t. nine plus months of continuous sheiko

>>38454910
>I think she should run the novice program however
have you looked at it?
>5x3 @ 70 percent
COME ONNNNN

the whole thing is a mess. Even Rippetoe could explain why.

>>38454921
IT makes you more "special" i.e. pathetic special needs children tier

>>38454903
I think it does have a bit of a psychologically stressful factor. I'm on my 7th week of Sheiko and most of my lifts are lost in some RPE hell between 6-8 that I just can't tell anymore since it's been so long since I've gone to failure. I have no idea how much stronger I've gotten.

I have felt confident that I would finish every workout though and I can tell my form has improved a ton, so it's worth it.

>>38454918
it's a single joint muscle dude...do some tricep pushdowns and lower the fucking weight

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Take 3 weeks off squats and deads.
Come back to gym monday,go with 5x5 light squats.Practically no pain where it used to hurt.
Do bench,come back for 5x5 light sumo deadlifts and kill my back again.

Erector pain is a bitch,hyperextending a lot or just rotating my torso the the sides hurts like a mf.
I have no clue on what could be the cause,I was actually pretty sure squats were the problem.
I have been doing the stretches that McGill suggests,working on fixing my APT and smashing glutes/erector with lacrosse balls.
After 30 minutes on a fucking ball I managed to be pain free for a minute,two tops.

I just want to squat and deadlift pain free to start an hypertrophy block.

>>38454929
Still an increase lad. I certainly wouldn't turn my nose up at that. It gets A LOT harder to progress past a certain point. If it was that easy everyone would be John Haack.

>>38454949
I do that, dont feel a pump

>>38453475
>I've never done SS

Look at this n00b.
Look at him and laugh.

>>38454942
>No you don't. I love lifting weights, but I find it tough.
I really do love it. Looking at my spreadsheet and seeing what hard sessions are coming give me something to look forward to.
Do some off season work if you must, variety is the spice of life,
>t. nine plus months of continuous sheiko
I was in the womb almost that long and I didn't get fed up of it

>>38454953
It's pathetic considering in 2 years he went morbidly obese to increase his wilks by two points and still hasnt hit a 400 wilks

That I would turn my nose up at

Someone whos actually strong like bodorio I would not turn my nose up at, its all relative as you know, but relatively speaking, islet is shit

>>38454952
hoi tom

>>38454944
and RPE 6-8 isnt remotely hard

there's no grinding so you shoudlnt be psychologically stressed at all

Sheiko has brought us together as a powerlifting community once again.

All praise our Lord and saviour Boris t. Sheiko

>>38454962
https://www.youtube.com/watch?v=u3AbFlyLYOA
here bud

>>38454971
How long have you been lifting? You sound like a novice.

>>38454942
I need to learn the grind. Im too easy on myself with life and training

>>38454995
The psychological stress comes from not knowing whether or not I'm getting stronger. You're right that none of it is super hard though.

>>38454942
>>5x3 @ 70 percent
HNNNNGGGGGG

Sign me up

>>38455012
It's more likely you'll just start missing /not finishing sessions, feel bad, don't go to the gym, feel worse and then leave here and spiral back down to you-know-where.

I mean, okay perhaps I'm catastrophising, but I was serious, you have to finish the program. 11 weeks C'MON.

>>38455012
Within reason though, know your limits and your strengths.

>>38455031
Post the novice one for her, you're entirely right about exhausting easy options.

If she can't handle it, (she can), she can just change to 5/3/1 (ew) and be consistent with that.

>>38454481
>be of average intelligence
>scrape into a shit uni doing a shit course
>rack up a ton of debt
>no grad jobs when you graduate
>move back home with parents
>in the exact same situation you're in now, but having wasted 3 years and with a mountain of debt

Unless you're really good at something, exceptionally intelligent, or wanting to do something practical that you need a degree for, uni is a waste of time.

Look for jobs in the meantime, preferably something you'll enjoy. If you have a career in mind get some relevant work experience if possible. Literally all the chads at my school who were too dumb to get into uni are earning more than me (except the smack heads and the dole cucks -- but avoid the smack and you'll be fine)

>>38455031
what happened to trappy-chan?

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>entire patriots starting oline is gone

>>38455031
Fucking right I need to finish it. If I put it on my calendar I can tick it off and then when it's over I can happy dance and mire my gains. Fuck quitting.

>>38455061
Dick sucking accident.

>>38455025
I mean, yeah it's gentle but like

It's rubbish for novices.

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>>38454773
This should be in the OP, if we still had an OP.

Running Sheiko and not competing in powerlifting is like working on your jump shot for 12 weeks then not joining in a game of pickup basketball. It's pants on head retarded and very seriously autistic.

>>38455031
>and then leave here
I see no issues with that.

>>38455063
>watching american soccer

>>38455084
I've rank sheiko continuously for the last 12 months (including his hardest prgoram) and I haven't competed once
you're such a fucking casual

>>38455084

I know. I really agree with a lot of what you said about it

Even if you are le >run them in numerical order man

It's slightly annoying us two are the only peeps who see this though

>>38455078
Can you convince her to come back?

>>38455084
>Running Sheiko and not competing in powerlifting is like working on your jump shot for 12 weeks then not joining in a game of pic
I agree with a fair bit of what you say, but this is pants on head retarded.

Just add ohp in there and oh look, you're just running a general strength program with peaking. Wow.

NOT DOING A GOOD PROGRAM BECAUSE YOU DONT PLAY THE SPORT IS STUPID WHEN YOUR GOALS ARE TO GET GOOD AT THOSE MOVEMENTS.

>>38455071
That's a good attitude, but Sheiko has really long workouts and can be hard to finish unless you're really dedicated to powerlifting.

I think that's a big reason why SS is recommended for beginners. The workouts are so short that it's not as much of a commitment.

>>38455100
>haven't competed
Well then you're the casual.

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>>38455084
>>38455101
>just wanting to get stronger without showing it off is stupid

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>>38455100
No you didn't lmao

you ran the SQUAT ONLY PORTION of one.

You rekt your shoulder.

You're oblivious to its flaws like a fanatic.

>>38455103
She won't talk to me. It's slightly upsetting. I called her a friend ;_; uguu~

>>38455101
I blame a lot of the orbiter posts (broken dicks), the depression posts, and the injury posts on newbies getting memed into Sheiko too early

>>38455114
I've ran 5/3/1 for a while before and I did enjoy it. Maybe I'm I run the first two cycles and then do something else? Pretty sure all that volume will sort my form and my bench

Isley
>training 10 years
>just hit 400 wilks
>absolute genetic dead end
>fat shit

Buda
>training 24 years
>half squats
>fat shit
>350 wilks

Why would you take advice from these guys?

when will this be me?

https://www.youtube.com/watch?v=4DcCLCM-C-M
https://www.youtube.com/watch?v=4DcCLCM-C-M
https://www.youtube.com/watch?v=4DcCLCM-C-M

>>38455122
No it's the
>putting so much effort into it for no external gratification
that's the stupid part.

>>38455114
It's a typical novice thing to do. They're still young and love lifting. This can make them overstretch themselves which can lead to a crash and burn.
It's just like the posts of "omg a rest day what will I do ;-;"

>>38455143
Thirteen sheiko cycles

>>38455122
if you were just wanting to get stronger then only trying to exclusively improve 3 lifts isnt the way forward

>>38455122
Kys talent fuck.

>>38455017
Iktf bro

I'm so ancy since I don test maxes for another 1.5 months. I may increase maxes by 5-10lbs when I start #30

It just feels stressful since I have no clue how much stronger I'm getting and have no clue whatsoever how 100-105% will feel on skills test day

>>38455101
I agree with both of you tbqh. Also, Isley, what do you think of Cuckols' beginner programs?

>>38455137
Don't make big decisions in plg shit post hour.
Your choices aren't limited to 5/3/1 or sheiko, remember that also.

Just run Marcos 5x5. I LOVED that program. Absolute dog shit for bench tho. Really gotta do a lot of accessories.

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>>38455165

Friends don't tell friends to kys, even jokingly.

>>38455169
Haven't looked at them. I'll take a look if you send/link me them in an easy to access format

>>38455124
I'm not sean you idiot

>>38455130
>the depression posts, and the injury posts
nah i dont do sheiko Tbh

>>38455158
.....promise?

im already tindering with his pics
some of the girls want more pics so i have to get that big so i can get more pics

>>38455166
Did you talk to trappy since she left, I thought you guys were close

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>>38455182
Maybe friends shouldn't have such bad opinions.

>>38455182
He tells me to kill myself all the time :)

>>38455124
maybe if you seduce her with dick pics she'll reply? just throwing that out there

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>>38455192

Maybe friends shouldn't be such colossal jerkwads.

>>38455141
If he's a genetic dead end and still made it near 400 wilks, that must mean he knows what he's doing, right?

>>38455137
The volume on Sheiko has been great for my form. However if you don't have a way to get feedback (a coach, recording yourself to see what's wrong with your form, etc) then the volume might not help it.

>>38455166
My squat skills test is 2 weeks from today (I'm running medium load, so it's split up) and I'm pretty excited, but kind of nervous. I'm worried I'll be too fatigued and not PR on it and want to kms.

>>38455182
B-but Alex and Joe tell me to kms a lot..

>>38455141
Just to correct you, I have zero Wilks score. So we essentially have the same credentials, not that it matters.

One more minor correction, I'm not fat anymore. Ugly? Saggy man boobs? Sure, but not so much fat.

>>38455141
>just hit 400 wilks
really?? when?
or is this a ..M

>absolute genetic dead end
deadlifting 265kg at 12
yeah nah

>>38455174
So what is it good for? I mean my bench is poop already kek as I have gangly arms and I'm smol

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>>38455196
>Joe tells friends to kys
>He says it to George
This gives me hope desu

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>>38455188
>...promise

Yes

Getting strong isn't for self worth, it's for self improvement and health.

Adapting to hit volume, consistently improving form and having consistent gains is FAR more valuable than and training like its a race to come last in worlds lol

>>38455205

Maybe if you didn't openly brag about being such a Chad in /plg/ they wouldn't.

>>38455196

George and Joe may be friends, but Isley and Joe certainly don't seem to be.

>>38455182
This
Some "friends" used to say this to me, when I actually had suicidal thoughts
I stopped talking to them and they still ask me what they did wrong but I always ignore them

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>>38455146
for you maybe, but I have just as much fun when I hit lifetime PRs in the gym as when I hit them on the platform. I just like the competition atmosphere.

and tBh, I don't really like lifting in front of people very much. like at school, I would be one of the stronger ones in the gym and people would ask me what to do to squat more or something and I would always spaghetti all over, or like when family etc tells me gj on lifting and whatever, I always get physically uncomfortable. really just don't like attention and stuff.

but yeah, for some people maybe, but for others, hitting PRs is hitting PRs, regardless

>>38455161
you know what I meant

>>38455165
yeah we already discussed this

>>38455084
You're a moron

>>38455221
I haven't been chad-posting much at all lately.. And you're still a bigger chad, Mr. "I've had 18 sexual partners."

>>38455212
The squat and deadlift. You might make bench gains but you need muscles girl.
You're not going to get a definitive answer here, everybody and their grand mother has their own opinions on training, NONE of them are right or wrong, they are all individualised and subjective to constant change.

Do what makes you happy.

Madcow 5x5
Texas method
5/3/1
Sheiko
Powerlifting 2 win
Rts generalised intermediate program

There's lots, you just gotta explore your opportunities and compare them on your own.

>>38455184
Not able to access my computer at the moment. I'll screenshot or just upload to Dropbox and post in an hour or so. You can download them from his website, but you have to put in an email (bullshit or not). I think it just lets you download straight from the website after filling out the boxes. http://strengtheory.com/TRAIN-SMARTER/

>>38455124
>>38455124
>No you didn't lmao
>you ran the SQUAT ONLY PORTION of one.
>You rekt your shoulder.
>You're oblivious to its flaws like a fanatic

That wasnt me

I ran sheiko for much longer than a year, 6 sheiko cycles, some squat only, some with them all

I ran sheiko before any other trip
>inb4 buda

No buda didnt run sheiko, he's so retarded he ran it in order of the numbers meaning he ran the competition block inbetween the two volume blocks like the stupid moron he is

>oblivious to its flaws like a fanatic

I dont even run sheiko anymore lol

>>38455205
I have coach who checks me and I know what good form feels like, so it's really about getting into the groove. That's where volume comes in

>>38455130
Sheiko doesnt break your dick you retarded fuck, please dont talk about programs you know nothing about

Sheiko isnt even difficult and neveer has you grinding

I repeat, please stop talking about programs you know nothing about

>>38455205
>If he's a genetic dead end and still made it near 400 wilks, that must mean he knows what he's doing, right?

FUCKING THIS. In my experience the best athletes ALMOST NEVER make the best coaches. I'm more inclined to listen to someone like Isley than I am to Brett Gibbs.

>>38455141
ISley has never gotten a 400 wilks before

both buda and isley are weak stupid fucks
>>38455146
egotistical loser
whats the point for you when youre so weak anyways lol

>>38455216
Ever been to Physical Culture in Putney?

>>38455251
Well then I might as well err suck it and see kek

>>38455277
>>38455205
>training 10 years
>400 wilks

Le sigh

My friend Martin brender hit that in TWO years

>>38455277
Or how about neither? You or bodorio would be better choices but isley is slight retarded, not too retarded but not flat out retarded like buda

>>38455288
No, I think Hannah chan trains there though. Or some people I know do for sure.

Putney is the other side of london though. The nice side.

>>38455290
wew

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>>38455277
>I'm more inclined to listen to someone like Isley than I am to Brett Gibbs
wouldn't that imply that Brett Gibbs is good?

>>38455249

The only reason that has ever been posted here is because you feel threatened in your Chad-dom by me :^)

>>38455277
>tfw amber told Jon I'm a better coach than I am a lifter
Still not sure how to take it.

>>38455293
Isley hasnt hit 400 wilks ever literally never ever has he hit 400 wilks

>>38455314
Jesus that's bad for 10 years

>>38455311
Well here's how:

you don't have to be a very good coach to be better than you are as a lifter. If she'd said bencher, that'd be a compliment. But she didn't. But maybe the distinction is lost on her.

>>38455320
Almost as bad as buda

both pathetic losers

Strong correlation to that and being outspoken with retarded opinions and ideas