/plg/ - Powerlifting General

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>>38455381
Apparently this dude worked with Boris Sheiko and actually taught him a lot of the training principles he incorporated into his program.

Not surprising though, he's fucking jacked!! haha

>>38456956
i really hope that you're the same person that's been posting this mike paton garbage for the past year or so because that would be the saddest thing ever

>>38455381
USA is so dreamy

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>>38456987

When did this >>38455381

become prettier than this?

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>>38458487
>not ordering pizza on your way home so it's almost there by the time you are

>>38458520

Srsly, it's time to start putting on the winter fat stores lad

https://www.getyarn.io/yarn-clip/aba8e231-2672-49ec-a9fe-a8e415746f9f

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One more request, for good measure

https://strawpoll.de/8134gdb
https://strawpoll.de/8134gdb
https://strawpoll.de/8134gdb

Threadly reminders:

>If you're stalling, you could use more bench volume, and some high frequency squatting for a couple weeks
>Don't neglect your mobility work
>Post cuties

>>38455381
>5 hours ago
top kek

>>38458506
what's keeping you back?

>>38458548
>what's keeping you back
As in my deadlift?
A long time of just doing 1x3 a week and analysis paralysis

>>38458558
The deadlift is a simple fucking movement man. Find the most optimal technique for you either sumo or conventional, hammer away at hamstring and back hypertrophy while pulling 2 times a week. <600 deadlift here 3 x bw.

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Just had sex for the first time in a while. But I had a lot of trouble finishing and now I feel depressed.

Am I gay?

>>38458580
><600 deadlift here 3 x bw.
T W I N K

>>38458558
i meant like the bench Tbh, but i feel that analysis paralysis. i tore some forearm fibers long ago and got a deadlift phobia. felt like i was gonna tear something every set

>>38458580
That means less than 600 you dolt

>>38458603
Errr meant it as an arrow lol.

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>>38458580
If it's simple how do I fix my terrible conventional? My sumo actually looks pretty good at least..

>>38458593
No, dude. I have a hard time finishing too unless I really like the girl usually. The first 2-3 weeks I was dating my current girlfriend I couldn't cum at all.

10th for got kicked out of a bar last weekend for being too sloppy with a drunk sloot I didn't even take home

>>38458593
just nerves m8 it's all good

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reposting because happy with how easy this was

Fuckin crushed bench today lads. Feel kinda like a superhero when I'm wearing my wraps, slanger, and belt.

All the normies must think I'm a big ol cheater.

>>38458520
>eating pizza unironically

Tbh I'm too cheap to do anything other than cook 95%+ of my meals myself.

>>38458639
It better be easy. You don't want a twink outdeadlifting you.

>>38458640
Proud of you. You're running a modified Spotoshot right? How long have you been doing it so far?

>>38458639

Haack is gon see you copping his style and get so fuckin mad Alex chil ur shit.

>>38458580
>hammer away at hamstring and back hypertrophy while pulling 2 times a week.
on a serious note, i've been considering this for a while. training Deadlift as 85-95% for 5-10 singles ONLY. doing this 2-3 times a week and then doing less specific variants for volume/hypertrophy work. something like

Monday
Comp. Deadlift 5x1 90%
Stiff-leg 3x10

Thursday
Comp. Deadlift 10x1 85%
Rack Pulls 3x3
Hypers
Leg curls

>>38458611
>how do I fix
there was an infographic that said something like if you can't get into this position, you can't deadlift properly.
also norse made a series of posts back in the day about loading your hamstrings and properly setting up so your hips won't shoot up but they'll be right on the mark to avoid power bleeding or something like that.

maybe someone has a screenshot, otherwise sorry for a waste of a post kek

>raining outside
>in bed
Maximum comfy rn lads

>>38458639
>That wink
CUTE

>>38458593
How much do you jerk off? 99% chance you have death grip. When I lost my virginity, had sex for 90 minutes, never came. Actually, never came with that girl at all, and we had sex pretty much every day for 60-90 minutes every time for 2 weeks straight. Didn't help that she wasn't all that great of a fuck either. Don't worry about it breh.

>>38458652
>modified

Bastardized is closer. Two weeks. Fucking loving bench again.

Actually loving all three lifts. WHAT A TIME TO BE ALIVE

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

>>38458611
Well you're making the movement into a two part lift where your erectors are taking the most of the force. Usually this happens because of a weak posterior chain and or core. My advice would be to add GHRs if you have a machine in your gym. 4 x 12 and add weight when nessecary. For back work I'd go for wide grip seated rows same rep scheme. As a barbell accessory I want you to take a reasonable weight, do a romanian deadlift where the weight is no more than 6 inches off the ground, pause it there for 3 seconds and finish the lift. 4 sets of 5 with a 2 count pause after doing your first deadlift movement. What it will do is fucking destroy your posterior chain and teach you proper tightness. People usually come out of form because of a few factors, but going back into a romanian deadlift should correct those whilst getting you the hypertrophy needed.

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>>38458640
implying the slanger isn't cheating

>>38458656
he was like 20 feet away from me benching more than I squatted today, so that was cool. in the webm I look to the right before the rep to make sure he wasn't watching tho

>>38458681
Thanks for the tips. I'm just going to stick with sumo for now since my form with it actually looks decent, but I really should start doing romanian deads. I think I've been plagued by a shit posterior chain for a long time (well desu I have a shit everything).

>>38458683
So lemme get this straight, you can't deadlift 500 yet you rep 315 bench. Jesus fucking genetics.

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>>38458707
>you can't deadlift 500 yet

>>38458701
Yeah no problem man. Just remember this as a rule of thumb for the future; everything that feels shitty to do because of strength or general lack of interest is usually an area where nuggets of improvement are to be had.

>>38458721
Oh my bad, thought you were one of the other posters. Team 310 bench 600 deadlift checking in. :\

>>38458721
That doesn't count on the internet

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>>38458738
>310 bench 600 deadlift
are you lamar gant or something

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>Thinking about how shit my bench is

https://www.youtube.com/watch?v=1SiylvmFI_8

>Think how amazing my bench will be after S/B/D, the Dankest Memeprogram of all

https://www.youtube.com/watch?v=HORkT4a2MhQ

>>38458755
short torso medium arms long legs. I train specifically for powerlifting though so my upper body is kinda just okay. 510 squat as well.

>>38458738
Holy fuck you must have some long arms. At my first meet I got 127.5/85/185 @ 74 bw and I thought that was bad.

I've been benching like crazy to try to fix it though and now I'm around 330/240/420.

(haven't maxed squat/DL in 2 months though so hopefully they're a bit higher by now..)

>>38458778
It's okay, m8. You could have my lifts.

nn /plg/ I hope you all have a good weekend.

calikid

check

your

fucking


email

NOW MOTHERFUCKER

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nn plg

I hope you had a great thursday

I hope you have a great friday too!

>>38458779
ahh ok. I know of some memery that may be able to help your bench situation tho if you're willing to try hard

>>38458778
how long do you plan on running it? I think we are gonna do another /plg/ midwest meetup in January, so I'm tentatively planning on cutting the spotoshot 2.0 stuff about the end of december and figuring out a proper peak. but if you're ending it about the same time, it'll be interesting to see which version yields better progress, nomsayn?

>>38458787
My first meet was 380/250/496 @ 87
Keep in mind I had been only deadlifting for like 5 months total and benching for a long time. Just went 510/314/601 @ 92 for my first 400+ wilks after 10 months competing. I seeked out some of the best in the business though for my coaching and could give a fuck what my body looks like. 24% bf but hold it well :[.

>>38458820
Does this memery end in bolone lol? Cause i aint tryna die at 50

>>38455381
But how can I run sheiko if my max squat is 275?

>>38458820
>how long do you plan on running it?

Into the foreseeable future.

>>38458933
Look up wilks, if yours isnt over 350 i wouldnt run it.

>>38458837
No, it ends in -potoshot 2.0

>>38458948
Oh ok. Maybe nvm then

Ok now nn for real this time plg

>>38458580
>simple
Yeah in theory but I'm just worried about my back. gotten better but on sheiko you only dead once a week

You have one post to defend one of these training methods like your life depended on it. Other's try to rebut

>Candito
>Nuckols
>Westside
>Sheiko
>5/3/1
>Linear Progression
>Block Periodization
>On/Off Season

>>38459037
you gotta get bigger man. Unless youre glued to a weight class you need to fill out your frame accordingly. Deadlifting is much safer with a lot more muscle mass.

>>38459043
>Block Periodization
customization to a lifters individuals needs. Everything else is trash. Mine in cludes hypertrophy strength cutting and peaking phasing. Sheiko is essentially a god way of spreading out a lot of volume to reduce fatigue thats it.

>>38459073
>spreading out a lot of volume
doesn't the very first week have you squeezing in two squat sessions per day?

>>38459043

Wish I could stay to play devil's advocate but I gotta hit the sack.

nn plg

>>38458755
>Bare feet
Uggggnnnnnnggggggnnnnn

Lads Ive developed a foot fetish thing in the past few months. What is happening

>>38459096
you could squat 7 times a week and only do 7 reps just saying.

>>38459043
Sheiko includes block periodization....

>>38459043

>Sheiko

Provides high volume which is ideal for building muscle mass
Average intensity of 70% shown in soviet literature to be the most effective at developing strength
High amount of submaximal sets allows athlete to achieve technical perfection (more practice)
Relatively lower intensities aids in slowing down or preventing injuries
Workouts always slightly different, makes it more tolerable
It's Russian

>>38458668
alex doesn't want to fuck you

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IN CASE IT WASN'T CLEAR, WE ARE DEBATING FOR INTERMEDIATE LIFTERS

>>38459138
touche, lad

>>38459163
>Average intensity of 70% shown in soviet literature to be the most effective at developing strength

but mike t says otherwise.. (pic related, yellow bands)

otherwise, great points. have you done it personally? what was your experience?

>tfw bench felt terrible today

weight felt heavy as fuck and it somehow felt like my joints were doing all the work, aching after every set

>>38458779
hey that's my build!

except I'm way weaker than you

>>38458755
There's literally nothing wrong with that ratio

>>38459148
Those things listed are not mutually exclusive

LADS lads lads I just did a couple of bodyweight reverse hypers with a swiss ball at home and I can air squat and bend down without pain

is this magic?

>>38459543
I am so fucking unbelievably happy and excited and hopeful

>>38459202

Was Mike T's chart based off only the working sets?

Sheiko has a 70% AVERAGE intensity, which includes the written in warm up sets. Most of the work you do is between 75-80% and goes up to 85% and sometimes 90% as you start your competition block

>>38459543

Were you having back spasms?

Likely finally worked your hamstrings a little bit, stopping the spasm. I do the same thing

>>38459043
>candito

Great program if you're an intermediate lifter and need to get your lifts up as quickly as possible. Almost no flaws as long as you get proper rest and nutrition, not the best program for benching and deadlifts but 11/10 for squats if you squat less than 3.5 plate

>>38459603
my SI joint is fucked and I hyperextended my lower back doing something stupid.

now I can squat and bend and touch my toes and run and dance and sing all without pain. I feel like a complete human bean again, just from like 3 minutes of doing diy reverse hypers

>>38459625

Yeah, sounds like you hyper extended your back and caused massive muscle spasm in your hamstrings. Keep doing those, good luck anon

>>38459646
thanks friend!

>>38459043

Why isnt bulgarian method here?

>>38459623
This,it's hell but it works really well for squats.
Bench could use a lot more volume,okish for deads even with the almost non existant frequency.

It's definetly a meme program,on the paper it makes no sense and it shouldn't work but it does.

Anyone got experience with rehabbing a shoulder. Idfk if its my rotator or not but I can't pull worth shit, bad pain near any lockout. Pressing is fine tho, little discomfort benching or pressing overhead.

>>38459126
too much time spent on a chinese cartoons forum

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>>38460142
I can vouch for most of the shit in this pic.

hey /plg/ bit of a retarded question but

I started texas method a couple of weeks ago and everything's been fine. I'm adjusting well to volume days etc but today on my intensity day for my squat I must have accidentally racked the weight on my traps slightly wrong because I lost control of the bar on my 4th rep and had to bail out. I reracked the weight and within a minute I did my 4th and 5th rep which I felt was easier than the first 3 as I had the weight resting well on my traps. my question is retarded but should I consider that a failure overall for the intensity day? I didn't fail repping the weight, just had the bar slip because I'd received it poorly and I could easily punch out the 4th and 5th reps with minimal recovery

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>>38460142
>>38460406
And there's also this thing, illustrated by yours truly. Think of it as pushing your triceps into a flat surface, something like a door frame being the perfect option. And don't be afraid to lean in and really feel a stretch.

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Having a lot of fun lifting again.

Cutting to twink mode "reset" my training.

Now I get to train like an intermediate again, set new rep and one rep max PRs...

I feel like a schoolboy again :)

Well shit, it looks like I actually have a training goal again. Gonna go do the strangest push/pull meet I've ever heard of later this year.

Terribly, but still.

>>38460804
>the strangest
What's strange about it? Is it hosted out of the back of a van or something?

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Felt like shit today and fatigued from maxing out.
Even 2pl8 felt heavy but managed a beltless pr.

How's my form looking? I'm starting to get more comfortable with low bar and widened my stance.

>didn't wear shorts over my skins today no more bully pls

An older guy came up to me impressed with my form but he was also impressed by 3pl8 so idk whether to feel happy about that.

>>38460810

Strongman push/pull, so axle deadlift and log press.

It's also being hosted at a crossfit gym run by a former ironman competitor. Which is strange enough by itself.

>Everyone is excited about training
>tfw all I feel is pain in my back
>i just want to squat
>i just want to deadlift

>>38460832
Nice looking reps!

>>38460833
Lol... Sounds low pressure and fun. Hope it's run well.

>>38460850

It should be.

Now I just need to figure out how this whole 'log' contraption works. So awkward.

>>38460836
Do your rehab, and quit complaining.

Find another supplementary hobby in the meantime. Something productive. More schooling. Read more. Learn to woodwork. Learn an instrument. Something to distract you but still reward you positively.

>>38455381
What sheiko programs do i start with? 69" BW 205 S335 b245 dl405 (in freedoms)

How do I hip drive without doing a squat morning?

I don't feel pain during any of my lifts

what do I win magog

>>38460910
>Do your rehab, and quit complaining.
I am,nothing seems to work tho

Any of you lads ŵith back pain still here?
I've got a bulging disc(s) and I know how to rehab back pain effectively.

I could give generalised tips and pointers if you want them.

>>38461066
>lith it's just a simple movement
>just pick it up
>anyone have advice for bulging discs

>>38461094
I don't remember ever saying that to you. But the deadlift is pretty simple, you can fuck up your spine outside of lifting you know; car crashes are fun.

>>38461025
ripp made it up to fuck with beginners

don't trust that man

it's a trick it is

>>38461066
im all ears

>>38460832
Looks really good gj

>just realised my beltless PR is still 120kg

Wonder if it's worth trying to hit a beltless PR

>>38460832
Do you trace your squats too?

>>38461116
Lower or upper back pain?

>>38461111
Yeah I was just speaking to /plg/ in general

Checked.

>>38461122
lower

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>>38460832
Your form is better than mine.

But you are squatting too deep. Just.

>>38461121
are you upset that your relationship with trappy is as FAKE as that drawing?

>>38460832
he's old bare in mind, the wr in his master's cat is probably 3pl8

>>38461146
Do you still get that knee valgus on >95% reps?

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>>38458683
Tfw alex out benches you again

I WAS SO CLOSE AND THEN I TWINKED OUT

>>38461167
You know the M2 (50-59) 93kg unequipped squat world record is 310kg?

Was done by an american though so probably druggo or ex druggo.

>>38461168
Yes

>>38461186
>Yes
Any attempts to fix it?

>>38461137
Good, that's my speciality.
The first thing you need to do when encountering back pain that won't go away. (Chronic back pain) is take time off. Take about 3-4 weeks off from deadlifting. And if you can high her squat pain free then go ahead, if not then don't do it.

You can still go to the gym as long as you're cautious of posture and not irritating your back.
You should also do lots of reverse hypers, you can start of without weight but eventually you'll find you need to weight them for more pain relief.

Reverse hypers are a long term thing, they won't fix it over night, they won't give you a lot of pain relief after a while unless you weight them, they help fix the issue it over a long period of time. You SHOULD continue doing them even after the injuries healed IMHO.

Next you need to strengthen your core. This is the MOST important of them all. Do planks and side planks DAILY. Anywhere between 1-3x a day. Do them weighted at the gym if you'd like, as long as it doesn't irritate your back.
Spend this time to learn the valsalva manoeuvre, as this is what you need to get efficient at when lifting in the future.
Belts have also been shown to lower the chances of upsetting a pre-existing injury, not prevent, but lower the chances of re hurting yourself.

Finally stretch!
Good stretches for lower back stabilisation can be found here:
http://m.imgur.com/a/TlKh6

Not included are the Cobra stretch which I think is also very much worth your time.
Again, do this at least twice a day. The amount in the day isn't too important, it's how frequent you do it, research suggests greater results from doing it daily.
If you have a slipped disc see a physiotherapist about getting it popped back in with traction.

That's about all I can remember, I may have missed stuff, I hope this helps regardless.

>>38461201
Yes

It's unlikely I'll ever squat with zero valgus. It's been years and years of engraining the poor motor pattern. All I can do is make it less.

>>38460784
I'm having fun too. Doing somewhat high volume with what's supposed to be assistance movements is pretty comfy. No to mention it's all linear.

>>38461208
thanks for typing all of this up lad

I hate doing planks because I have a laughably weak core but that's probably a good sign that I should start doing them

I'll tell you if/when I ever get unJUSTed

>>38461211
Deload to broom stick and use Mark Bells™ Hip Circle™

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>>38461121
Kek
>>38461146
>having better form than you is like beating a cripple in a 100m sprint
Thanks, still playing around with it so I'll probably try squatting a bit higher.
>>38460850
Cheers mate
>>38461167
He would of only been 35-40
>>38461118
Thanks. Probably not worth. The only reason I did was because the gym's belt was being used by someone else.
>I really need to buy my own
My previous beltless PR was a 120 paused squat

>>38461275
>I hate doing planks because I have a laughably weak core but that's probably a good sign that I should start doing them
This might be the reason why you're injured. It's the reason why I have a bulging disc.

Bracing is so important. A minute of planking almost alleviates ALL of my pain for a short time. I imagine as my core gets stronger it will alleviate the pain for longer and longer.

If you only do one thing from all that I said, make it be planks and side planks.

>>38461277
>The only reason I did was because the gym's belt was being used by someone else.

>The gym's belt

nigga go and buy a fuckin lever belt right now holy shit, it'll be the best thing you ever do

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>>38461305

The pl8 dispenser at my gym is busted and now everyone's forced to use the Dumbbells

>>38461285
I really do despise planks but I suppose it's necessary
I just want to be able to squat/deadlift again

>>38461324
Do them now, if they alleviate as much pain for you as they do for me you'll quickly stop hating them.

>>38461320
Gimme a review of those 70$ sleeves when you get them. My hookgrip ones are good but they're the only ones I've ever had so I actually have 0 clue if they're good or not relative to other brands.

>>38461321
somebody's bent the safety bars in one of the power racks so they're stuck in the second lowest rung at my local

you've got to just pray you don't fail if all the other racks are being used.

>>38461329
tried it out and did help out my pain

I mostly hate planks because I suck at them but I should probably man up and get better

>>38461421
Honestly it's this or back pain, use that as a reason to suffer through them.

>>38461066

bit late but ye i still have it, hasn't recovered fully since september which is a long asstime for fucking up BW squats, oh well.

i've read the works of stuart mcgill. doing his big 3 exercises everyday along with improved spinal hygiene (i.e. sitting correctly, bending correclty all that shit)

I'm slowly getting better, only have pain in the morning now for like 30 minutes, but then it's just general discomfort throughout the day, not really pain.

>>38461421
>planks because I suck at them
Yikes. If you can't plank, you can't squat or deadlift heavy.

Now you have a goal. Time to get gud.

>>38461450
I love dr Stuart McGill, he's great. Maybe have a read through this >>38461208
Although you probably already know it all.

I've found great success in strengthening my core and perfecting the valsalva manoeuvre. I've hard this back pain since Janurary, so fairly long too, and planks and side planks are giving me great success.

Stretching is an accessorie to core strengthening, it alleviates the pain but doesn't prevent it.

>>38461462
This x34,361

>>38461462
Is that why you can't squat or deadlift heavy?

>>38461450

me again...

>>38461208
I see now that this is the McGill shit, so I'm glad I'm on the right track.

I did the recommended exercises the physician gave me for like 4 months with like zero improvement. After I've read McGill I realized that most of the things I did was actually hurting my back not helping it so I basically wasted 4 months.

Then I did nothing for like 2-3 months which just made it worse. After a while I started lifting again in hopes of strengthening my weak parts and help stabilize my core, but I went for strength rather than endurance so I didn't get much relief there either.

Then I read about McGill and picked up his book "Back Mechanic" which is a guide to fix your own back. I've done his routine for a month now and I've gotten much better, but like I said, there's still some discomfort (not pain any more) throughout the day so I'm afraid to start lifting but I can't hold myself any longer I feel.

>>38461506
Mind posting some extracts from that book? The program?
I really want the book but it's a hefty price.

>>38461462
I can plank, but only for ~50 secs

I have a weak mind so I don't like timed exercises

>>38461496
Anecdotally, I have a very strong core, and no history of back problems.

Possibly coincidence, possibly not.

>>38461514

It's to self diagnose and treat yourself, so most of the content is explaining what's more likely based on your symptoms etc. You do multiple tests to figure exactly what movement patters trigger pain and draw conclusions based off of that.

When you've diagnosed yourself you start with a rehab program that's different based on what injury you have, but first it teaches you proper spine alignment in everyday life. Sitting, tying ur shoes, brushing your teeth, all that, squatting, lunges etc.

After that everyone is told to do Big 3 every day along with practicing all of the above. The Big 3 are done with reversed sets of 10 seconds per rep, and 2 decreased reps per set, so one might start doing 5-3-1 increasing it to 6-4-2, 7-5-3 etc.

I don't think you need it because you already understand all of this.

>>38461536
everyone here does, there's a reason you don't see any runners in this general

>>38461546
Strong core you say? Then why is it you can't deadlift or squat heavy? Do you think not having any back problems is due to a strong core? Or do you think it's due to being pathetically weak all of your life and therefore unable to fuck up your back due to babby weights? Just a few thoughts

>>38461558
>there's a reason you don't see any runners in this general

Cardio isn't a meme tho
all lifters should do it

>>38461564
Should all lifters also deadlift less than 4 plate like you? Perhaps cardio is a meme and if you didn't do it you'd be able to deadlift 4 plate? Just a few thoughts

>>38461555
Fair enough, there's always something for me to learn though, like tying my shoe laces with proper spine alignment. I can't currently do that without pain.

Did you pay for it? Or did you download it for free?

>>38461564
I'm pretty sure we all know it's good for you in the long run, but we're all just too lazy to do it because it's hard and boring

What is the best angle to record a squat from to check form

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>>38461558
>there's a reason you don't see any runners in this general
Ahem. Speak for yourself fatty.

>>38461561
Projection.

>>38461585
>asking questions is now a projection

You're not that intelligent are you?

>>38461577
Pretty much why I don't do it. I do make an effort to walk on the treadmil for 20 minutes or so as a cooldown.

That counts right?

>>38461320
Are they IPF approved?

>>38461597
Are you IPF approved? Why compete at all if you're so fucking weak, pathetic and embarassing? Just a few thoughts

Well, the SBDs turned out to be a success. Front squatted 100kg for 1RM and high bar squatted 100kg for three sets of five. Basically my squats increased by 10 kilos since wednesday.

At one point I'm happy to finally be a 2pl8 squatter, but at the same time I feel like a little shit for using sleeves and a belt for such "novice" weights.

>>38461597
>IPF approved
Is Livia's buttplug IPF approved?

>>38461617

If you're using the sleeves specifically to add weight, you're kind of fucking things up.

>>38461595
>that counts right

Y-yea, sure friend :^)

>>38461596
>>38461616
Talking to yourself again?

>>38461066
I am,I have erector pain...It goes from under the scapulae and radiates all over my back

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>>38461603
>Are you IPF approved?
Well, yes. Demonstrably.

>>38461629

It wasn't the plan, I just wanted some tighter sleeves than the ones I had. I hadn't planned on trying that weight today but 92kgs felt too light so I went for it.

>>38461597
the sleeves aren't

>>38461629
Did Livia fuck things up for using microplates?

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>>38461639

>>38461635
Do you talk to yourself now that there's no Livia to talk to?

>>38461639
>responding to sean trolls
Are you new

>>38461642
>>38461629

And I should add I hit 2pl8s for a five rep max two months ago so it wasn't exactly foreign weight for me. I just hadn't expected to do i for three reps.

>>38461639
Demonstrably a faggot and a weasel

>>38461658
sets*

>>38461656
I don't know about prutus but you have been this whole thread

>>38461657
>asking if Isley is new

Are you new

>>38461654
Didn't George get banned for beta orbiting Livia?

>>38461617
>buying knee sleeves before you can even squat 2pl8

err??? I hope you at least won't use a belt till 3...

>>38461666
Not a single time have I ever
Lurk more

>>38461682
Define new

>>38461654
https://www.youtube.com/watch?v=5DL6X1zmg1A

>>38461688
Did she get new ones?

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>>38461701
lel

>>38461635
So how did you end up courting Livia and getting her booty pictures

>>38461715
Define new ones

>>38461658
two months? are you female? how could you progress so little while squatting only 100kg? even if you somehow where on an intermediate programme you should be making better progress than that

>>38461730
Fuck off cuck, I was asking prutus how he courted his princess

>>38461753
>>38461741
>>38461730
>1 minute apart

Sean's talking to himself again

>>38461767
Except

>>38461741
Was me, not sean

>>38461772
Her boipucci is mine stay away

Paul, where is your princess Luna?

>>38461776
Of course not Sean isn't gay he wouldn't be saying that shit about tranny-man lmao

>>38461781
Her boipucc belongs to prutus

where's your princess Paul, you sorry sack of shit lmao

>>38461796
Maybe in his dreams it does lmao

>>38461781
Her butthole is mine

>>38461796
property of felipe

>>38461820
Maybe in your dreams fake Paul

>>38461814
>>38461814
Aww sean is jealous

Lmao

>>38461845
Sean doesn't like trannytrap

>>38461856
shut the fuck up sean

>>38461856
Yea he loved her but got cucked

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>>38461597
>>38461643
The belt is,
The sleeves are ipf compliant but not approved. They have only just been released and are being submitted for approval.

>>38461882
Did you trace the approval letter?

>>38461871
sean got cucked over a brazilian tranny on the internet? ahahahahahahahahahahahaha

https://www.youtube.com/watch?v=P-nOnrDLhzI

>>38461900
Paul got cucked harder. They loved each other enough for him to get ass pics and then she ABANDONED everyone.

He lost his dick girl lover

>>38461897
https://www.youtube.com/watch?v=_6_9hEymbNk

>>38461944
Poor prutus,;_;;

>>38461572

I had to pay for it, didn't find a download link.

Tying your shoes properly requires a stool or something to place your feet on.

Practice squatting when sitting and picking up stuff, or if it's just a quick pickup you can do a standing bird dog with one feet in the air while picking up with the opposite hand.

Same with sitting down and lying down. Both starts with lunging down on your knees. Lying down requires you to make a front plank and then turn around. Do the same in reverse when standing up. You should never just get up from your back, always from your stomach.

I have more tips if you want...

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>hurt my back deadlifting yesterday
I thought I had gotten past this point of retardation, but I guess I wrong.
Feels like it's on the spine this time. I'm hoping it heals up soon.

>>38462017

Also the guy in your albums doesn't have ideal form on the exercises. Leg should be even with the body in the bird dog, it's too high. The head is also raised too high in the curl-up. You should imagine your head lying on a scale, and you're only trying to get the scale to show 0, he's overdoing it. Elbows should also be up and the chin tucked in more.

Quick, whats alternitive to chin ups i can do? Chin up bars are all in use

>>38462159

Chin-downs

>>38462159
How about rows?

Chin-ups don't even build a big back. Rows do.

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>>38462159
Why not just use a free pull-up bar then?

>>38462165
Its for biceps actually

>>38462159
Your gym got a smith machine? Use that
Free power rack or something? Set the pins to the highest, put some weight on the bar and do chin ups on it.

You could also set them lower and do body weight rows/australian pull-ups

>>38462180
Do bicep curls with the cable machine. Huge ROM, great pump.

>>38462191
Might as well. Still need to do pushdowns and rows. Doing back extentions now

Snagged a chin up station cable machine! One set of 10 down

Oh god i failed on the last set,5 instead of 9 f￦uuuuuuck i blame it bing in the ebening, soim like2kg ha
Heavier than in the morning

>>38462315
>>38462228
Daily kill yourself you attention whore shit

>>38462159
pullups

you should run sheiko even if you don't compete; just add OHP in place of dips and you've got yourself a great "general strength" program.

It's literally the best program ever.

>>38462520
>sheiko
>"general strength" program.

No.

>>38462459
grace in meh tier should be bumped up one, he doesn't look as bad as the rest in that list.

Tilly and marina definitely need bumping down one though, christ

>>38462594
>muh sheiko is worthless for anything but powerlifting meme
Buda I like you but this is starting to rustle even my jimmies.

Sheiko will build up a strong body. You're far underestimating the usefulness of the strength you generate from benching squatting and deadlifting. They dont call it the big3 for nothing

>>38462594

just add more curls and back work and it feels like a general strength program, and ohp like >>38462520
said

>>38462594
>training 4 basic compound movements which strengthen your entire body isn't general strength
>implying powerlifting training doesn't improve your strength outside of doing the powerlifting movements
>implying I actually care about your opinion
>implying you have any authority over definitions

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>>38462626
Reminder

LADS

https://m.youtube.com/watch?v=xAByI5LCqSo

LOOK HOW SHORT THOSE ARMS ARE

>>38462651
This is arbitrary and meaningless.
Isley has NO PLACE in in determining OTHER PEOPLES TRAINING.

https://m.youtube.com/watch?v=GHf3mxuOAA0
https://m.youtube.com/watch?v=F9mNdCcOTtE

FUCKING
LEVERAGE
CHAAAAAAAAAAAADDDDSSSSSS

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>tfw could be cuddling qt gf right now if I lived in the US
Bruhs stay away from long distance relationships if you can

>>38462707
>tfw

>>38462707
Iktfb

Going to drive to see my gf next weekend for labor day weekend though.

Why is your gf in the US? You're in Australia, right?

>>38462721
Do you ever fucking talk about powerlifting.

Shozey up in this bitch now
I got broads in atlanta

>>38462653
just feel good about how bad her deadlift must be

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>>38462707
>tfw my qt lifter girlfriend is sleeping right behind me as I prepare myself to shitpost /plg/ for the next hour or so

>>38462721
Yes Aus
Met her online then visited the states a couple times. Started dating half online, half in person. Currently studying so I'm stuck in Aus for the time being.

>>38462594
AND LOOK here's Buda being a fucking Dumbass lmaoooo ok
Predictable to say the least

>>38462739
Show me your best shit post

>ywn be mr cavalcanti

>>38460832
how much do you weigh?

those looked nice btw.

I have completely stopped squatting beltless desu, after my warm up reps. Even on light days. Find that i get too much lumbar flexion to wanna do it.

Trying to switch over to doing high bar for all my beltless squatting.

>>38462756
paul?

>>38462770
Shozey?

>>38462753
Oh man you've put me on the spot

uh

>>38462773
What nigga

Formcheck pls.

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

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>>38462626
>>muh sheiko is worthless for anything but powerlifting meme
>Buda I like you but this is starting to rustle even my jimmies.
IDGAF

>Sheiko will build up a strong body. You're far underestimating the usefulness of the strength you generate from benching squatting and deadlifting.
What about cardio? Conditioning? Lift variety? Pulling to balance the pressing? Accessory work for prehab? Flexibility? Sensible recovery protocol for general lifters?

Sheiko for gym rats is a recipe for injury, imbalance, and burnout. Especially because most of the children here run it without any concern for general health (cardio, GPP, etc.)

It's your lifting career, though. If you want to be an iron lyfe gym rat, then God speed. But sheiko is NOT a good prescription for general, long term strength and fitness.

>>38462729
Yes, I'd say well over half my posts are about lifting. More than I can say for anons. Look at my posts in this thread and the last one.

>>38462739
REEEEEEEEEEEEE

>>38462742
That's rough. So you plan on moving to the states after school? How much longer do you have?

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>>38462739

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What the fuck did I just find

>>38462761
80kgs
Thanks

>>38462805
You're a stupid fucking shit poster, atleast own up to you you delusional broken dick fag.
May you can cum in Fat retards ass you closest we faggot.

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>>38462823
Literally nothing you said applies to me.

>>38462823
How much should I attempt to max on Nuckols 2 day beginner deadlift?

Last week I deadlifted 160kgx5 then 4x3 at same weight.

>don't have a trip code
>mods don't care that I've never on topic posted in this general ever

hehe trickd

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>>38462786
It's alright, probably deload to the bar and run a few cycles of SS to be safe

>>38462806
Who needs a 4plate deadlift when you're a chad :^)

>>38462810
At least he got the bench part right

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>>38462810

>cuts down on you range of motion
>makes you much stronger

I could probably bench a good 20kg more than I am too if I was only doing half reps.

>>38462802
>What about cardio? Conditioning? Lift variety?
You can do cardio in your own time. Conditioning comes from the high volume. There is lift variety, the accessories work is YOUR CHOICE. You can also take breaks between cycles for "meme season" work.
>Pulling to balance the pressing?
You can add rows, the accessorie work is your choice, it's a template you dumb fuck.
>Accessory work for prehab? Flexibility? Sensible recovery protocol for general lifters?
the accessorie work is your choice, it's a template you dumb fuck.
Also it comes with Rehab accessories such as good mornings and flies,
>Sheiko for gym rats is a recipe for injury, imbalance, and burnout.
Nope. Because it's easy, only fucking retards who inflate their max burn out. If you run It properly (WHICH YOUVE NEVER DONE) it's easy as sin.
>Especially because most of the children here run it without any concern for general health (cardio, GPP, etc.)
Retarder statement. This has nothing to do with burning out or injuring yourself.
>It's your lifting career, though. If you want to be an iron lyfe gym rat, then God speed. But sheiko is NOT a good prescription for general, long term strength and fitness.
Passive aggressive childish non argument

>>38462802
>What about cardio? Conditioning?
bodoriodoingahighvolumesheikosessionin50minutes.avi

>>38462862
>Because it's easy, only fucking retards who inflate their max burn out. If you run It properly (WHICH YOUVE NEVER DONE) it's easy as sin.

Can confirm, Running with slightly deflated maxes since I'm cutting and I don't think I've gone above RPE 8 once

>>38462806
>barefoot deadlift

I fear for your toes watching that

>>38462841
https://desuarchive.org/fit/thread/38455381/#38458611

You can't cum in a girl because you're a closeted shit posting faggot

>>38462770
Fuck paul, livia is MINE

>>38462870
It's not like wearing shoes would help anyway

>>38462880
Steep cap boots would

>>38462843
pls

respond

>>38462890
180kg

>>38462899
Think I could try for 190?

I want to order deadlift slippers (in europe)
when looking at sizes im worried about the fit. i have size 41-42 so i would have to go with the strengthshop slippers in medium: 40-44. will they run very big or are they stretchy and well fitting for me?

>>38462890
>beginner
>180kg
FUCK OFF TALENT CHAD

>>38462905
It would be extremely painful

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>>38462805
Yeah, I'll look for work over there to get a visa. Finish next year. I usually visit on Christmas break

>>38462846
New goal is too out squat you so i can BTFO you with every lift

Could I just get one more squat form check before I go to snap city pls

https://www.youtube.com/watch?v=UabLmxe5vPk

>>38462871
>First 2-3 weeks
I never have a problem now.
Work on reading comprehension.

>>38462905
Get 180 first. If it's not a grind, try 190. My max is around 190-200 and 180 actually feels pretty easy.

>>38462924
Nice, good luck, m8. What region of the states if you don't mind me asking?

>>38462924
I should start posting webms, only reason im not atm is because I feel like music puts at least 5kg on my max and I don't have anything else to film with.

I'll post my 180kg lift after next week when I try to max out :^)

>>38462934
Definitely hyper extending

I WAS RIGHT

>>38462936
She lives in Idaho but got a lot of friends in Seattle so either of those two.

>>38462949

How do I fix it

>>38462912
I'm like ~115kg Tbh
>>38462936
should I go 180 --> 185 --> 190 then or just straight from 180 to 190?
>>38462915
for muh back

Sup lads, i recently hit 1/2/3/4 on SS after lifting for a year. What program do i do now?

>>38462956
Stop bringing your chest up. Instead bring your grip width in closer to tighten your upper back.
Look slightly downwards too

>>38462948
yeah I'm the same. That's why I don't have a video of 5pl8.
Music is so good for hype

Max out song
https://www.youtube.com/watch?v=6i4x8PC25nY

>>38462936
I was pointing out your shit posting you closeted faggot
Nobody takes over a month to cum in a girl unless they're a raging faggot

>>38462934
Jesus christ

>>38462971
Depends. What do you want out of lifting?

>>38462978

That's a sweet ass song. Added to my max out playlist. I usually blast https://www.youtube.com/watch?v=152uSp03-QA because it feels like the intro is written for squats

>>38462995
I want to win powerlifting meets in the IPF.

>>38462995
>Jesus christ

pls elaborate

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>>38462862
And what do you have to show for it?

You better have respectable lifts and a clean injury history.

Also
> your post

Fucking hell. Cardio, and GPP don't help prevent injury? You're retarded for the attention, clearly.

>>38462934

And here we have the common Mr. All gear, no idea in his natural habitat.

>>38463016
Your picture is completely irrelevant because you provided no research to back up your claims you fucking retard.

>And what do you have to show for it?
So you have no rebuttal and you're instead looking to attack me instead of the argument? How childish.
>You better have respectable lifts and a clean injury history.
Ad hominem.

>> your post
>Fucking hell. Cardio, and GPP don't help prevent injury? You're retarded for the attention, clearly.
It simply doesn't prevent injury, how the hell could your cardio vascular abilities prevent muscle strains, joint pains and other injuries? If anything, excessive cardio will reinforce these injuries.

>>38462967
It's really up to you and how you're feeling that day. If you get 180 and think you can hit 190, I'd say go for it. If you're not sure, maybe just try 185 to get another PR for sure. Last time I maxed, I pulled 190 without a huge struggle then went for 200 and barely failed. Kind of disappointing since I'm almost positive I could have gotten 195.

>>38462951
Seattle is a pretty cool place with lots of jobs. Good luck, senpai.

>>38462986
>2-3 weeks
>Over a month
Please work on reading comprehension.

>>38463026
>belt and weightlifting shoes
>all gear

U r retard, just like buda

>>38462934
You barely hit parallel, you flex your chest too much (means you don't brace your core properly). Work on hip mobility (try to go down into a wide sumo squat and hold it for 30sec, repeat 3x, do morning and night, increase time by 15s each day). Bend the bar over your back. Reread the section in Starting Strength on how to brace with a belt.

>>38463000
Now I think you're sean but just in case, pick anything with the big 3 brah.

>>38463006
>pls elaborate

Watch "how to squat" videos on youtube.

>>38463026

I had to have major surgery and lost my gains

>>38463060
I mean you extend your chest, not "flex you chest".

>>38463042
Let me get this straight, your rebuttal is you couldn't cum inside a girl for 3 fucking weeks? Your rebuttal is you're a closeted faggot who shit posts all the time?

Lol okay kys

>>38463053
>belt

Look closer.

>trappy leaves
>shit posting ever since

>Bodorio leaves
>Garagebro leaves
>Boardshorts leaves
>nobody notices or cares

LOL

What do you do when you have an injury?

I pulled my lower back, so DL and squats hurt.

Is it worth going the gym to just bench, or is it better to just give it a rest for a week or two?

I'm going to cum on a picture of trappy and post it here later tonight

>>38463091
Is it the SBD Belt lmao? It's so ugly.

>>38463095
>Boardshorts leaves
I see him every now and then

>>38463096
Don't deadlift above 4pl8, worked for me

>>38462995
Yeah, what's great about mine is it has a full 1 min intro until the "drop"
I love FFDP
I also like to blast bullet for my valentine
https://www.youtube.com/watch?v=O_Pyo7rSF3g
https://www.youtube.com/watch?v=c0SrxSMHDmE

On a side note can't wait until my belt and sleeves come.
Better support + placebo effect may add 5kgs to my squat

>>38463096
See
>>38461208

>>38463037
>how the hell could your cardio vascular abilities prevent muscle strains, joint pains and other injuries

Bad conditioning + 2-3 hour session = form degradation.

Do the math.

Also, ill repeat:
> what do you have to show for it personally?

I got about 100 lbs on my total after a year with of cycles.

>>38463111
huh I always thought BFMV was a shitty screamo band. Onto the workout playlist they go

>placebo effect may add 5kgs to my squat

I literally went from 120 to 140 in a single day when I got my belt. Don't know if placebo or not but it's fucking great

>>38463042
Alright, maybe I'll just be conservative.

Also, you think I should do squats and bench before to have the rest of the session free to deadlift or do deads first thing? I'm inclined towards the former myself, but I've never had a max session before.

>>38463156
Are you maxing squats as well? It's usually a bad idea to do heavy deads before squats.

If you're maxing all 3 just follow the general PL routine of S>B>D

>>38463136
>Bad conditioning + 2-3 hour session = form degradation.
1. The sessions really aren't that long. You're not suppose to take 5 minute breaks between sets. I run sheiko and I never go above 2 minutes.
Kirill sareychev, who is a LOT stronger than men, never rests for more than 2-3 minutes. The cardio he does is sit and peddle on a stationary bike, hardly doing anything for his conditioning.
2. You improve your conditioning by doing the fucking program, 1 cycle and you'll prepared to run 12 more.
>Do the math.
This is logic, not math.
)What did I expect from an art teacher...)
>Also, ill repeat:
>> what do you have to show for it personally?
>I got about 100 lbs on my total after a year with of cycles.
This has nothing to do with the argument, literally nothing, so I won't answer it.

You can look at boris sheikos trainees successes with a quick google search.

>>38463117
Thank you.

>>38463110
It hurts even if i do the lockout position without weight, i was able to squat the other day but would hurt whilst unracking but not through the movement as long as i stuck my arse outward.

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>>38463186
Good luck. Excited to hear about your eventual 500 wilks. Keep us updated, solid, tight, etc.

>>38463156
I'd say it depends how hard your squats are. If you're maxing all 3 lifts, do what Lith said.

If you're just doing some medium intensity and volume squats/bench, I would max the deadlift first.

>>38463208
>a 30 something year old art teacher acts like a child online
Wouldn't it be funny for your schools principal to read your childish tantrums

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Holy fuck I'm listening to my workout playlist right now and all I want to do is drive to the gym and bang out some fucking heavy ass squat sinlges

>>38463212
Lol I gotta fire up the grill, u children play nice also remember that I'm right lol ok

>>38463142
Starting Sheiko on monday.
12 weeks / 18 weeks (weeks until 1 Jan)

1RM | Training Max
S: 155 | 160
B: 122.5 | 120
D: 220 | 200

>Belt + Sleeves
Need to add 1.3 kgs / week
Time to beat Prutus to 4pl8

I keep straining my middle traps when I deadlift. Would it be worth switching to sumo to see if it makes a difference?

>>38463245
Are you gonna retest between blocks? I got that idea from alex since it probably wont take me (or you) 12 weeks to put something on the sbd.

Why such a low deadlift tm?

>>38463142
>screamo
I hate when people that don't know what screamo is use it to refer to "faggy metal".
*actual* screamo
https://www.youtube.com/watch?v=mbj9dm05HDE
https://www.youtube.com/watch?v=mahS6DCwy_U
sure you might call this more specifically emoviolence, but still, stuff like Asking Alexandria, For Today, Bury Tomorrow is nowhere near screamo
Cap'n Jazz, Pianos Become the Teeth, La Dispute, Touché Amoré would be far closer (to name some more well known bands, not that I consider any of them screamo per se)

>>38463245
Why deflate the deadlift max and inflate the squat?

Which sheiko are you going to run? I'm doing intermediate medium load and after 4 weeks I inflated my deadlift max from 190 to 195 since it was too easy. The squats feel like a good difficulty with my actual max though. If I actually get some good squat gains from this cycle I'll join you guys on the race to 4pl8.

>>38463269
>Are you gonna retest between blocks?
That's dumb as rocks

Isley

>>38463280
You're a teacher aren't you? aren't you going to tell me why I'm wrong?

>>38463301

Is a cunt

>>38463302
I'm an art teacher who's struggling to raise a family due to my low wage dead end job, lack of education, and childish temper tantrums.

>>38463319
Get a better career, art sucks anyway

>aren't you going to tell me why I'm wrong?

>>38463302
You are in the middle of a training season after 4 weeks, and sheiko isn't made to function with the american daily/weekly/monthly testing system. If the weights feel to easy, increase the training max, however you are not peaked after 3/4/5 weeks, and maxing out won't give you anything other than extra fatigue.

Why do I flex my quads when jacking off

>>38463365
Thanks for the explanation. Increasing my training max might be the way to go. I don't know how I feel about making my training max something I've never actually done though.

>>38463374
mine always tense up when I come 2bh

feels good though

>>38463170
>>38463210
Doing 2x4 and 1xAMRAP squats and bench, doing Nuckols there too.

File: sheiko.jpg (56KB, 1440x916px) Image search: [Google]

56KB, 1440x916px

>>38463365
you are in the middle of a training session after 4 weeks, and this guy smacks your programmes ass

what do you do?

>>38463269
>>38463279
I inflate squat because I care more about catching up on my squat. My deadlift progresses very easily with little volume. So i'd rather not fatigue myself as much from deadlifts. I'll see how the program goes for the first 2 weeks and will adjust numbers accordingly. Having a good belt maybe have a big impact anyway.

Addicted to burgers and ice cream lads

>tfw fil says buda is triggering him by saying sheiko isn't good for general strength

>>38463520
LUL Buda should just stop posting

>>38463520
Phil doesn't visit anymore I'm afraid.

>>38463542

I thought he still posted from beyond the grave.

Biceps look bigger but are the same size?????

I started doing full rom curls, they look a lot bigger but they're still only 15"

>>38463572
In his own words he says he rarely visits and posts as anon.
Said plg just isn't worth putting time into anymore.

>>38463622
That's cool. But why did Sean say he made bodorio go away?
How did he know bodorio was leaving?