/plg/ Powerlifting General

first for deadlift anxiety

>>38879160

Second for it. I think my deadlift ight have spontaneously fixed itself after todays session (which contained no actual deadlifts) but I won't know until later this week.

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>>38879179
>spontaneously fixed itself after todays session (which contained no actual deadlifts)

How would you know it's fixed itself if you did no deadlifts?

>tfw you said you would cut when you hit X but you hit X+5kg after months of grinding and you see theres more potential
>tfw i will never be <12% bf again

>>38879192
Because skipping deadlifts makes you better at deadlifts.

>>38879192

Because I blundered in to understanding why it's fucked now when it never used to be.

>>38879203
Im cutting to about 12% atm. What are some good signs that you're at 12%? I dont think CBT is that reliable and i dont wanna get a DEXA scan so what are some good indicators?

Visible abs?
not being able to pinch skin?

Deadlift date cancelled, just gonna do it on my own. Might go for some heavy singles after working sets.

>>38879284

The bf reading scales are actually pretty accurate for fit individual's between 8 and 25% bf.

I lurked and seen many anons talk about the surprisingly similar results from the 2.

But for me, when i am <12% basically i feel light as fuck. I feel like i can jump 6feet.

>>38878884
>>38878884
>>38878884
GIB NOW I WANT IT

inspired by dreams of lifting heavy weights I put a scoop of protein powder in my whey this morning

who 70g protein breakfast here

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>>38879474
>I put a scoop of protein powder in my whey

>>38879497
fuck its supposed to be "in my quark"

I put a scoop of whey in my quark

>>38879502
Damn,I wish we had quark over here

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>>38879519
you have up and down quarks already

>>38879519
it is the BEST man

it's basically yoghurt with 22g protein per 100g

tastes like shit in itself but just mix it with some artificial flavouring and it's perfectly fine

wasn't that good with whey in it tho

Just deadlifted 5 plates lad, was literally just on a whim before sheiko sets. A 15 kg stiff bar pb

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>>38879474
Sounds like a good practice desu senpai.
I had a dream I killed my brother. Was no so good.
>>38879738
Good job Lad!

its rest day and its raining and windy af

shame because I wanted to go for a hike

>>38879899
Being out in the rain is awesome, unless it's cold enough that you'll just get sick.

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>>38879738
Considering i missed this lift at my last meet while using a deadlift bar. To hit it this easily with a stiff bar feels great.

>>38879959
yeah I was out in the rain a couple of weeks back and lesson learned is that I need something more water proof than jeans on my legs for it to be worth it

might swing around the sporting goods store and pick some rain pants up tho

good thing to have

who here has done 5/3/1

is it a meme routine or what

my lifts if it helps
bench 130k
diddly 200k
squart 160k
ohp 80k

24th for leaving humanity behind

>>38879978

It works, but the base routine isn't super great for powerlifting. If you were going to run it I'd say get a copy of Beyond 5/3/1, use a few of things from that (Jokers and something to add more volume) and put together an offseason routine rather than using it for meet prep.


Completely unrelated and probably the wrong place to ask, but does anyone have an idea of how to train for a hummer deadlift with just the basic gym equipment? Beyond just rack pulls.

>crowd cheering everybody on
>all they wanna see is someone blow out their spine or explode their knees

>>38880006
Rack pulls and deadlifts :^)

You could potentially use two landmine things

>>38880028

Tyre deadlift, not car deadlift. The landmine thing doesn't really work for that (and it's a total pain in the arse to work with regardless).

>>38880006
Block pulls with a deadlift bar would probably be as close as you'd reasonably get.

>>38880006
Block pulls with lots of bands

>>38880122
Block pulls with lots of bands attached to the ceiling and chains on the end of the bar

Simply changing my sumo setup made it go up by 30kg for me.

This is interesting.

>>38879887
Fuarking Candytoe

ded thred

No the fucking site is just broken. 0 posts on /fit/ in the last few hours.

No idea how such a simple site manages to break so often.

>>38880166
What did you change?

Has anyone tried microloading? 2.5kg jumps seem to be a bit too much (kek) for my bench. Is it just a meme or does it actually help?

>>38880309
I properly hinged at the hips instead of trying hard to pull my hip towards to bar.

Made a huge difference in both how it feels and how strong it is.

>>38879962
lol belt
sumo
sperg looking
lel

>>38880387
thanks friendo

>>38880290
You ever try running a super popular site that no one wants to advertise on?

It's not easy.

>>38880370
It can help eke out linear progression for a while longer but if you get to the point where the only way to add weight with your current training style is to microload, it's time to up the volume and periodize.

>>38880372
Is it because you read my shitposts on r/powerlifting?

Can someone tell me just how good DB Bench is for my chest and gaining strength?

I made the mistake of not benching for a very long time since I can only DB bench at gym but I avoided it and only OHPd.

I realize my mistake after I have almost no chest.

I'll try to LP this twice a week or would 3x be better?

Any tips for best way to rotate my hands?
>hi clifford

>>38880477
No. Some anon told me he hinges down before grabbing the bar.
So i tried it and figured out that I have a way better idea setting up this way than setting up while already being bent over and grabbing the bar.

From what I have seen, it must be because when I am bent over grabbing the bar, my hips is already pulled underneath my butt, causing buttwink. When I then pull myself in, I get some external rotation, but the butt keeps being tucked underneath my hips.

Right now I reset after every rep, but I guess I'll eventually have to learn how to hinge from a bent over position.

>>38879133
>lift on easy mode
OK Joe

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>>38880370
I microload bench for most women I coach and some men who are deep in the twink bench-hole. For people with lower bench presses a 2.5kg jump can be pretty extreme proportionally.

Nothing wrong with it if you have the fractional plates.

>>38880622
>and some men who are deep in the twink bench-hole
I microloaded my most successful wilks intensity bench cycle. 1.5kg/week

>>38880629
Isley
How's it going dude
What u up to atm

>>38880514

builds mass, but you don't get the form improvement you would get from just regular old bb bench that makes you more efficient

LP on dumbbells is hard, you'll probably need to periodize

rotate to whatever feels comfortable, but I externally rotate a little to protect shoulders (personal choice)

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>>38880629
I am so disconnected from Wilks and his current trainees that I completely forgot about the microloading he uses for the intensity cycle. Some people really respond well to that.

>>38880629
Isley how much do you think i could pull in my skills test in a month considering i pulled this on a whim and still did 5x3 at 80% afterwards.

>>38879962

General question, why don't people like deadlifts? They're my favorite thing to do followed by clean & jerks and squat.
Is it just a meme?

>>38880694
They're tough and sometimes they feel inconsistent to the point that 80% feels like 90%..

>>38880694
It's the hardest, I suck at it and I'm a little bitch so I'm constantly scared of a lifelong back injury

>>38880694
Well, if we honest, there are not needed at all when you are trying to bodybuild / becoming aesthetic.

Hey isley next time you go to a powerlifting meet,take a close up shoot of your face while deadlifting.
Then I can die in peace.

is it possible to go too low when foam rolling your lower back?

>>38880708
Well, if we honest that is a moot point since this is plg

>>38880755
Almost No one in PLG dislikes deadlifts.
Just some are good at them and some are not.

I thought you are talking about entire fit.

>>38880755
Speak for yourself. IDGAF about my total, I just want to look awesome wearing a singlet and high socks.

>>38880800
>I just want to look awesome wearing a singlet and high socks.
in a meet or just your bedroom lol
for the former a deadlift is needed regardless of weight lifted

>>38879133
>If you lift on easy mode get the FUCK out.
>That means you Alex, Phil and Virtus.
easy mode?

how about you try actually working hard? phil talks about having to superset already hard sheiko sets because his gym closes, and he cant get to the gym more than 2 hours before closing

i train with phil and can tell you that everyone in his proximity calls him an extremely hard worker who keeps working when it looks like he is about to die. you can see him scream from pain and then execute the next set with good technique

its not genetics, its focus, will and hard work

>>38880817
Obviously in a meet. You need an audience when you strut your stuff.

did my volume work for deadlifts today. felt pretty good, there's this one really jacked russian guy who sometimes workouts at the same time as me and he told me how good my traps looked when i was hitting my deads.

>>38880891
Problem with 4chan is that idiots start to think that they're in good company when in reality, the originators were just making jokes and pretending to be stupid.

You really think that people believe that a certain set of people in this general have it significantly easier than the rest of us? That in reality, we're just lazy in one aspect or another and not dedicated enough/haven't been lifting long enough?

Fuck off.

>>38880891
No one is denying he works hard, but that doesn't mean he isn't talented as well.

>>38880902
Grammar whoops

>>38880902
obviously worthlessbro wrote that op and he whines about it all the time

>>38880902
I can't even tell if people are memeing half the time with all the self-deprecation and blaming genetics.

>>38880891
>who keeps working when it looks like he is about to die.
dont think ive ever seen him like that Tbh

>>38880902
>Problem with 4chan is that idiots start to think that they're in good company when in reality, the originators were just making jokes and pretending to be stupid.
Huge agree on this.

It explains most of /pol/ tBh.

>>38880891
who?

>>38880952
Not me, I think ure lazy xddddd

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>>38880943

>>38880942
i can assure you all my self deprecation is heart felt Tbh

>>38880970
pfffttt
i look like that carrying the plates over to the bar

doesnt count

>that op
>genetics memeing
Shit thread

if you dont find 4-5 inch block pulls any easier, and actually may feel harder, than full deads indicating an issue with your deadlift?

>>38880990
I'm 99% sure thats Joe.

https://www.youtube.com/watch?v=Dx3pxip0kAI

>tfw you couldnt troll as old man because you cant do any impressive looking oly lifts or backflips

>>38880902
But you're a dead end too
you'll never reach say Bryce or Bodorio's levels of strength with even decades of training and had nothing to do but eat sleep and train every day, soon you'll realize this
You think Bryce squatted 200kg with ZERO programming at 80kg BW after 5 months in the gym because he tried really hard?
You think lotus deadlifted 5 plates the first time he ever deadlifted because he tried really hard?
You think isley hasn't gained any wilks in 2 years after running the most difficult, fatiguing programming for a whole year because he's lazy?
You think Alex got a 240kg squat @ 87kg after running c6w for a few cycles cause he put in more effort?
What's worse than your retardation is that people like Bodorio think they work harder than everybody else and that's why they're stronger lmao
Like dude nobody's denying you work hard, but we do too and we'll never see the numbers you do in our dreams
All of you KYS

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Why does Sheiko prescribe dumbell flies literally every day?

>>38881019
because its good for bench

>>38881018
>You think isley hasn't gained any wilks in 2 years after running the most difficult, fatiguing programming for a whole year because he's lazy?
Me and avon tell isley twice a week to stop inflating his maxes and actually do the program. I dont think hes done an ACTUAL sheiko cycle to this day.

No bully intended tho.

Also hes gained a pissening amount on his bench.

>>38881019
It's good both for progression and injury prevention.

>>38881052
any opinions on this lad
>>38880998

>>38881018
>Like dude nobody's denying you work hard but we do too

but I don't, like, at all. I'm not a deadend because of my genetics, im a deadend because I don't care enough. If I actually trained hard and put in actual effort, I'd be way further ahead.

Genetic freaks exist, but you wont find them till you hit the top level of lifting. Anyone can hit a 5 plate squat (bar serious illnesses)

>>38881019
wat
I cant find anywhere on my spreadsheet where it says to do flies

hike was nice even though it rained a lot at the end

some school kids had a field day there, too so I had to go off trail

discovered the biggest deforestation area I've ever seen

>>38881067
Because your not under the under 80kg program.

>>38881042
Yes, surely if isley just didn't inflate his maxes on sheiko he too would be national champion
Thing is if he did follow the program to the T, you people would just blame his lack of progression on something else
Every time isley does something 'correctly' yet still has shit all progress to show for it you guys just find something else to blame it on because you guys can't handle the most important variable in powerlifting, and most sports, is innate ability that you cannot change
If you don't believe some random anon like me, take it from this guy
https://www.fb.com/gregory.nuckols/posts/10152033129378779

>>38881052
>>38881039
But why not switch it up with incline bench or dumbbell press, why flies every day?

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>>38881083
should i add them in?
>>38881052 has made me interested

>>38881115
>If you don't believe some random anon like me, take it from this guy
>https://www.fb.com/gregory.nuckols/posts/10152033129378779
you are grossly twisting what hes saying

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>tfw all I've accomplished this year is becoming Swedish national champion and putting 50kg on my already elite 480 wilks total
>tfw I'm just a weak dead end like all of you

>>38881067
>Anyone can hit a 5 plate squat
[citation needed]

There's a friend of isley's who has been lifting for many years with very good form and good technical knowledge of programming who is stuck around 180kg. Our sample is biased because most sane people would have given up powerlifting by then.

>>38881115

I agree with this. There's a lot of backward reasoning going on here: people start from the conclusion that everyone has a similar level of talent and then fill in any other explanation, no matter how trivial.

Don't you people train in clubs or gyms with other powerlifters? Don't you notice how there are a lot of people who basically do things right but just aren't that good?

t. a talent chad

>>38881191
When I say anyone I really mean males of bodyweight >70kg

I don't believe someone could train /seriously/ for a 5-10 years and not have a 500lb squat

>>38881187
No I'm not
He literally says in one of his articles that if you're not responding well to training the best thing you can do is go back in time and get different parents
>However, once you've tapped out those gains and muscle size becomes the factor bottlenecking progress, low responders start lagging behind. The most effective thing they could do is go back in time and pick better parents.

>>38881123
>>38881130
Do em after bench.

First off, I think they are the reason why my pec tendinitis disappeared when I started with sheiko.
Second, I noticed a surge of progress in my bench this spring when I started adding some weight to them. Keep in mind I had been doing them lightly as rehab my entire first cycle. This cycle I learned the hard way that doing them heavy from the start can lead to some bad times later on.

>But why not switch it up with incline bench or dumbbell press
Incline bench, sure. But when I do incline bench I'd still add flies afterwards.

>DB bench
eh. Thing is, they load the tendon in the same angle as bench, so they have no good purpose.

>>38881065
Nah, its just faux inertia because you are not used to the movement.

Eventually the block pulls will become easier.

Shoulda seen the difference between my first 100% block pulls on sheiko and my latest.

>>38881229
The gains he's referring to are 'noob gains' by the way

>>38881225
>I don't believe someone could train /seriously/ for a 5-10 years and not have a 500lb squat

Then you need to update your beliefs because you are wrong.

In my experience most people can, but there are some unlucky folks who will really struggle to reach that at 83.

>>38881243
Some? A good share of the population would struggle to reach 220kg squat at 83kg no matter how long they trained for, probably the decent majority

>>38881250
Yes, now that I think about it you are probably right. I was being overly optimistic.

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>>38881225
Explain isley then

>>38881243
There is genetic potential, but that's just too low of a number to cap off.

>>38881019
Sheiko is just some senile russian guy. He doesn't have any science or studies to backup his program, the accessories are there solely as a "reward" for his lifters for doing their lifts. If they do the biog lifts, he'll let them do some bodybuilidng so they don't feel fat.

Just remove them or replace them with whatever muscle needs work they aren't important to progression.

>>38881225
i've trained seriously for a little over 5 years, only missing a handful of workouts in that time, and my best ever squat is 445lbs at a bodyweight of 235

i think a fairly large portion of the population would never reach 500 in the squat, regardless of timespan or training protocol

>>38880622
Figured out the T-bar row weight yet? :^)

>>38881287
Meanwhile people like Alex exist who hit a 5pl8 squat in a year and a half if training.

>>38881282
You have based this conclusion on absolutely nothing.

It is not at all hard to find people weighing more than 70 kilos who have been strength training for 5 years and squat under 220 kg

>>38881230
>Nah
well that makes me feel a little better

>>38881287
>i've trained seriously for a little over 5 years
nope.

5plate at 80kg is one thing, now even 2xBW is another.

talent chads and genetics are just excuses made by the weak and stupid.
Literally the same thing as when fat people say they're fat because of genetics.

I'm not saying everyone can be IPF champion, but if you've been training for a decent amount of time and you dont have decent numbers. You have been seriously fucking around.

Anyone who uses the words genetic deadend and talent chad unironically when referring to 95% of lifters is in denial

http://pastebin.com/4RZ2UdbM

smolov competitor coming through

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>>38881348
575 deadlift :^)

>>38881348
And you've based this incredible level of confidence on your very brief time lifting and posting stupid shit in this general?

You know nothing. Come back when you have 5 years of experience coaching or at least observing other people training for strength.

>>38881348
You don't have the right to be saying ANY of this
You're weak and inexperienced as shit
Stop extrapolating your noob gains and come back in 5 years when you're still weak as shit
But you won't
You'll quit in 1 year when your gains come to a screeching halt and you only add 5kg to your squat every year, just like every single other piece of shit overly optimistic trip code that that have come and gone over the years
I was like you once

>>38881401
>You'll quit in 1 year when your gains come to a screeching halt

I hit a 140kg deadlift 3 months after I started lifting

Tomorrow I'm meant to hit a 160x1 and I'm not sure I'll get it.

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going for double bw front squat this evening or morning i thnk

>>38881225
How can you not believe in deadends when your deadlift is 180 kg as a male?

>>38881423
Holy shit this is seriously the guy arguing this shit?
I have never said this seriously before, but I am now 100% serious with every atom in my body I mean this, kill yourself

>>38881348
there a people at worlds that dont have 220kg squats Tbh lad

>>38881437
Because it's not because of genetics.

Genetics is an easy excuse.

Unlike most of this general, I'm actually willing to admit I fuck around way too much with my training.

>>38881423
>I hit a 140kg deadlift 3 months after I started lifting
>Tomorrow I'm meant to hit a 160x1 and I'm not sure I'll get it.


WEW

why dont you just train harder jesus christ

>>38881423
why the fuck are you talking shit then you retarded faggot

you literally have no idea what lifting after a few years is like, it's nothing like your novice gains, you have to scratch for every ounce

i mean this sincerely, you should hang yourself, you contribute nothing and you're the lowest form of life (a tripfag with shitty lifts and no experience)

commit suicide

>>38881445
yeah 220 was probably a bit high honestly. at least 4pl8-200 though

>>38881423
If I ever feel bad about my progress I can just look at you. Wew. Have you never seriously bulked with high deadlift volume or what? It took me 3 months to hit 145kgs while cutting to turbo skelly, 10 months to hit 185kg (then I ate at maintenance for 3 months making no progress, then switched to sumo), and after 17 months training got 200kg.

>>38881447
I GUARANTEE you Bryce Blom, highest wilks in PLG, trained significantly worse than you are now and STILL achieved a 400 wilks in a few months lifting

Shieko questions:

>How high should the blocks be in the blocks deadlift?
>Cable flies instead of db flies?
>Dip variation? Cba blowing my shoulder out
>Goodmorning variation? Good mornings feel so bad cant really do them heavy

>>38881463
put a belt around your neck

>>38881466
Alex
Stop talking about yourself
I give you a challenge
don't talk about yourself in your posts for the next 48 hours

>>38881469
>running sheiko unironically

>>38881466
1.5 years of 1x3 deadlifts once a week will do that desu

>>38881467
mate I've had less than 20g of protein every day this week

>>38881469
>How high should the blocks be in the blocks deadlift?
Knee-below knee is the answer i found on sheiko forums

>>38881469
I think he answers most of the questions in his FAQ on his forum.

>>38881484
I mean you basically don't even lift
Why do you think you're entitled to an opinion when I, who's lifted for 4 years straight no breaks, or Greg nuckols 500 wilks, or any other person in this general with a few years lifting and isn't retarded are telling you you're wrong

>>38881478
I was just comparing my average or sub par progress to his.

This is a powerlifting discussion where we talk about our training, so I don't see the problem. If you really want though I'll stop talking about myself for a while.

>>38881484
Why didn't you just do the standard 1x5 instead? Or at least change it up when you realized your progress was terrible?

>>38881469
blocks high enough so that bar is 5-7cm below knee

do the db flyes if you can, much better stretch at the bottom for your pec-delt tie in

you can do close grip bench instead of dips

you're not supposed to do the GMs heavy, they're really just there for prehab/rehab getting some blood into your back and hamstrings (same purpose as the db flyes)

>>38881484
get in a car accident

>>38881501
>I mean you basically don't even lift
that's the point breh.

im average in pretty much every way and i barely lift. yet I'm at a 4 plate squat after 2 years of lifting.

>20kg more is impossible in another 3 years!
yeah ok mr /r9k/

>>38881509
>Why didn't you just do the standard 1x5 instead?
to lift more
>at least change it up when you realized your progress was terrible?
well i did eventually desu

>>38881484
>less than 20g of protein every day this week

What the fuck are you doing? Are you even interested in getting stronger?

>>38880746
Duh

>>38881516
>i barely lift. yet I'm at a 4 plate squat after 2 years of lifting
WHY ITS ALMOST AS IF VARIATIONS IN NATURAL ABILITY WILL LEAD TO VASTLY DIFFERENT RESULTS FOR A GIVEN LEVEL OF WORK

>>38881519
exaggeration but I have been eating like shit

>Are you even interested in getting stronger?

That's for future bulking me to worry about

>>38881516
why is your deadlift so pathetic after 2 years

I was already deadlifting 500 about 2 years in as a 17 year old in high school

oh yeah, and hang yourself, string yourself up from a pipe in the basement

>>38881516
>that's the point breh.
>
>im average in pretty much every way and i barely lift. yet I'm at a 4 plate squat after 2 years of lifting.
No that's not the point, the point is that you have almost no experience or theoretical knowledge and think you know more than you do.

>>38881543
Thanks I was just typing that out

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>they actually think that humans have significant levels of variation enough to cause literally hundreds of kilos difference in lifts

hahahahahahahahahahahahahahah

>>38881525
care to elaborate

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>they think they train hard

>they think they're weak because of genetics

OH MY LORD MY SIDES

>>38881561
Lith
>170 kg deadlift
Krycshtof Wierzbiszcki
>372,5 kg deadlift

Hahahahahahhahahahaha

>>38881561
this bait is going overboard

>>38881561
grab a kitchen knife and slit your throat open from ear to ear

>>38881580
dont ruin it lad

>>38881574
obviously been training a lot harder than me

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>>38881572
>lith is jealous about me training harder than him

>>38881501
>Greg nuckols 500 wilks

I think you mean greg nuckols 0 wilks

>>38881469
>10cm
>no, do the program
>no, do dips until your shoulders adapt
>no, deal with it

>>38881561
A 1% difference in composition or joint structure can account for such a difference, yes

>>38881612
>A 1% difference in composition

Yeah fuck the half a centimeter different in my femur length. if only it was 5mm longer I'd have an IPF world record squat

>>38879133

So I'm two weeks in and I'm wondering, should I be experiencing a pump on SS?

I've been using it as a gauge of actually getting anything done, or hell at least DOMs

I've got no Doms after my last work out.

>>38881683
Once you actually acclimate to the movements you generally shouldn't be getting doms

>>38879887
is he gonna hit 300kg at nats?

>>38881717
ppl are thinking 310-318

>>38881673
You're simplying a bit, but yes, biomechanics are that subtle. I have a masters in the subject

>>38881567
Shouldnt foam roll lumbar spine

Ladroonies, what do you suggest for deadlift programming alongside a pseudo Texas Method squat routine?

>>38881841
Hepburn or something with a larger amount of sets per week.

>>38881019
Make your pecs and shoulders feel approx 10,000x better.

>>38881289
17RM TO RPE 12 WITH A TON OF CHEATING FUUUUUCK

>>38881774
>no

>>38881469
>>How high should the blocks be in the blocks deadlift?
Couple inches

>>Cable flies instead of db flies?
Doesn't really matter, do them light, get a stretch, flex. DBs preferred probably.

>>Dip variation? Cba blowing my shoulder out
CGBP, weighted pushups.

>>Goodmorning variation? Good mornings feel so bad cant really do them heavy
Also go light. Also for stretching.

>>38881484
>less than 20g
That's four ounces of meat. That's three slices of bread. That's two big glasses of milk. Have you eaten anything at all?

>>38881841
Sheiko.

Seriously, the answer to all programming questions is Sheiko. Everything else is suboptimal

>>38881841
Check Nuckol's 28 Free.

>>38881950
Exaggeration. But I have no been eating well at all. Very poor macro split

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>>38881950
>tfw bench is actually progressing
Wew, who would have thought "lmao just get stronger" actually works

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What is the consensus on this guy and his programs? As far as i know it's the best source of powerlifting information on the internet.

>>38881992
unqualified retard

See also: Jose Candito, Alan "Tips Fedora" Thrall, Mark Rippetoe, Turkroach tranny man, etc.

Have you guys heard the news about frogposting?

>>38881969
Greg "I skimmed over the abstracts of scientific articles I don't understand that used experiment methodology not at all condusive to powerlifting and claimed my methods are science based" Nuckols?

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>>38882002
No

>>38881992
He basically just did RTS for a bit and said "lol its da best xD". Hes also brainwashed by rippetoe into believing volume is le ebil

His program is based of off misreadings of an outdated RTS system.

Guys what's the fucking deal with Squat foot placement? I need a wider then shoulder width to squat comfortably, otherwise my toes fucking duckfoot way out and I get horribly out of balance.

I'm not sure my gym has the equipment for me to perform mobility stretches.

>>38882039
>I'm not sure my gym has the equipment for me to perform mobility stretches.
They don't have a floor?

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>>38882022
>>tfw 3gb folder of literal hate crimes

>>38882032
>>38882000
Why is this the case? Where in rippetoes "Practical programming for strength training" 3:rd ed does it say volume is evil? In fact, you need to do more volume as you progress to gain and this is clearly stated in the book.

I'm currently early intermediate, these are my numbers:

95 kg bench x 3 reps
140kg squat x 1 rep
170kg deadlift x 1 rep (this was shit form though).

>>38882049

I was thinking the bands for ankle mobility and hip stretches.

I don't know of any floor only needed mobility routines that would be worth a damn.

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>>38882022

>How can this be hate?

>>38882073
I'd suggest investing in some bands then, they're not really very expensive.

>>38881969
Actually just did, looking at the twice a week ones. Maybe sumo on Wednesday after paused squats and volume stiff legged deads after Friday heavy squats?

>>38882069
the texas method basically has you do literally 5 work sets a week, even less on deadlifts.

Ripeetoe says that programs like Sheiko will "adapt" you to volume so if you do it too early you'll have to start lifting 7 days a week and then twice a day to make any gains. Its retarded and its why Americans don't win anything anymore

>>38882237
Oh now i understand, yes, you are completely correct (of course) and i saw this in one of Izzys videos and it was kind of weird, because i've switched between doing extremely high frequency and gaining, and doing low frequency/high volume/high intensity AFTER this but i still did not go back. You're basically asserting the existence of a grey spot in the literature on excercise physiology? Has anybody other than me done something like this? I switched from candito linear which is more overall volume, made gains, to 5/3/1 BBB but with way more intensity to PNP3 and i still gained.

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>>38882237
>>38882276

Wait, let me add one more thing: Does this mean i can do "squat every day" and bulgarian style training without any problems?

>>38882181
Could try that, yes.

>>38882276
In the end, one of Izzy's final videos was actually pretty correct. Programming is really intellectual masturbation, and exists more to keep you focused and avoid fuckingarounditis.

You lift more, you get stronger. It sounds so vague and vacuous, but its true.The tan argument is so true. A pasty white person who goes to the tanning bed for 5 minutes will burn, while someone who is more tan will do it longer, but it in the end the tannest person will be the person who tanned the most.

The best lifters on the planet could not show you their program if you asked for it, neither could their coaches, because they don't have one. They just kind of lift.

>>38882344

The best program is the program that keeps you going back.

Off to work lads.

>>38882237
>Americans don't win anything anymore
They've started winning a lot again now that they're both juicing like crazy and doing high volume training
>chemist

Lith pls stop, ty.

>>38879133
If powerlifters have to be big "enough", is there ever a reason to do a bodybuilding routine for a bit?

>>38882522
You can never be too big

Unless you're trying to fit in a twink class

>>38882522
no, doing low reps actually builds muscle too

>>38882522
Modern training has plenty of bodybuilding work anyway.

>>38882522
Of course. Do your bodybuilding. Just don't forget to get stronger.

>>38880952
Except /pol/ has gotten so involved in its own meme magic you can barely tell the difference between the idiots believing everything and the assholes that just love to shitpost.

/plg/ is small enough that most people should get that it's all just bantz

Looking for Scientific Principles of Strength Training by CWS & Mike Israetel. Tried some googling, checked a few websites I typically go to for downloading books but no luck so far.

Yes, I have checked the dropbox and shit on powerliftinggeneral site but only found CWS's Thoughtful Pursuit of Strength Training.

>>38882709
Wtf I hate jews

>>38882641
>>38882601
>>38882536
>>38882532
ok thank you everyone. my upper body is what needs the volume, it's proportionally smaller and weaker than my legs but I guess that is pretty normal for someone who hasnt reached advanced level yet

>>38882864
It's not normal, you just squat too often in comparison to everything else.

Do more upper body work. It won't kill you.

So many fell for liths bait

dont you all know all australians are shitposters

>>38882286
High frequency squatting is great.

I L___E Filip

>>38882907
I loathe filip

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>>38882907
L-LIKE?

Why do you pretend to be friends with Filip but call him Philip?

You don't even know his name. Its a shame he's too nice to call you out.

>>38882924
Love.

>>38882922
Delet this

>>38881225
We're talking someone who is 83kg, 5'9 and very lean.

>>38882907
Lube?? bet u cant even penetrate dat ass

Pizza or meat, potatoes and veg?

>>38882962
So he's a short guy and he still can't hit 2.5xbw squat in 10 years. Genetic deadend.

>>38882999
Correct. He is.

>>38883003
I'm not a GDE, I can add weight easy but I keep getting injured all the time so I can ever only train 1 lift at any given time. Haven't trained all 3 in ages.

What do???

>>38881841
Check Magnussen/Ortmayer and Coan/Phillippi deadlift programmes, they are deadlifts specific and as long as you don't choose a hard squat programme both would mix well.

>>38881841
Check Magnussen/Ortmayer and Coan/Phillippi deadlift programmes, they are deadlifts specific and as long as you don't choose a hard squat programme both would mix well.

>>38881841
Check Magnussen/Ortmayer and Coan/Phillippi deadlift programmes, they are deadlifts specific and as long as you don't choose a hard squat programme both would mix well.

>>38881841
Check Magnussen/Ortmayer and Coan/Phillippi deadlift programmes, they are deadlifts specific and as long as you don't choose a hard squat programme both would mix well.

tfw back still hurting, its been 3 now still not able to diddy or squat. When will this shit get better, i am getting bored of doing nothing but bench and shoulders.

>>38883068
I once gave my seat for a Muslim lady. It was the least I could do before the race war.

>>38882962
but topkek is like 6'9?

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>>38883033
>but I keep getting injured all the time
I have a picture of you already saved

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>deadlifts tomorrow

>>38883134
Sometimes I go YouTube, search up powerlifting videos from today and look for people weaker than me but I never find any.

>>38883123
>but topkek is like 6'9?
>with very good form and good technical knowledge of programming

clearly not topkek

>>38883123
Yeah wtf?

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>>38882135

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>>38883145
Found a picture of you. Was super hard to though.

>>38883174
If I ever break a world record I'm going to wear a shirt with your face on it at the awards ceremony.
I can't wait to see your face in only 15 years time, haha

>>38882889

t. Candito's wrecked spine

>>38882875
should i join the sheiko meme? it fits the more volume right?

>>38881447
180kg, kek. I pull 180 for 10 reps, but struggle to squat 180 once. So ye dude, genetics (limb length, muscle atachments, ligament length etc) plays major role! My maxes around 150kg bench and 230kg deadlift, for example. And it's been so for 3 years at the moment. I assume i can add some 10 kilo in deadlift, and probably some 10 kg to my max squat (200), but that's it.

>>38883220
but have you really exhausted the possibilities programming wise? are you intent on staying at your current weight?

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>>38883205

Doing my first meet in October, it's raw. Hate to sound like such a noob, but how do you guys get your singlets? I've never done wrestling so I don't know how to figure out a size, but there's nowhere that sells them in-store around here.

>>38883285
>2016
>buying things in a physical store

Wew lads did 315 for 15 reps on deads last night. I feel like I can get 20 easy on a fresh start. I wish I could train everyday and not feel beat up and injury prone. Roid recovery must be nice

>>38883188
He's pulling 600 for fahves right now so fug of DDD

>>38883265
This is incrediblely arbitrary. You can run sheiko for a number of applications granted you made the right amendments.

You should exhaust easier programming and work your way up to sheiko. It isn't dependant on whether or not you compete, have done a number of completions, how good you can give a handy, it's simply dependant on what stimulation you need to progress.

>>38883315

Then why did he stop making videos? People ITT said he snapped his shit up doing his 9week program

>>38883301
I would but I don't like to go out in public very much because of the looks I get because 5'3" manlet

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>>38883245
I am 175cm (5'9" for ameritards), and 85kg with somewhat around 15% bf. Leg 63cm, arm 43cm. Pic related.

>>38883285
most singlet manufactures have a sizing chart on their website, ie xl = 90-100kg, 2xl = 110-125kg or something of that sort

>>38883065
Mag Ort is really not good

Would your rather have to train with
>a spine lock bar
>spin locks that come loose easily
>a standard bar with a 160kg weight capacity
>have to deadlift on a wooden floor that you don't want to break
>a bench that has the rack where you want to put your hands
>a bench that has a weight capacity of 88kg

Or
>suck a cock every day and lift in a good gym

>>38883363
is it a girlcock?

>>38883317
>It isn't dependant on whether or not you compete
It's just not right for anyone who doesn't compete

If you care about squatting, benching and deadlifting as much as possible, you should compete. If you don't, you should be doing something less specific to meet your goals.

>>38883363
Can I pick the cock?

>>38883376
Squat, bench and deadlift have more uses than powerlifting. They are a staple for very generalised training.
I also mentioned you should make amendments to include other generalised lifts if powerlifting isn't the goal.

But sheiko as a program itself can be used outside of powerlifting. It's just designed for powerlifting in mind.

>>38883391
>>38883369
Has to be a mans cock. You can pick which trips cock it is though.

>>38883363
cocksucking any day of the week

>>38883415
>>38883415
>You can pick which trips cock it is though.

trappy 'o my trapp

>>38883448
I said mans cock. No girl cocks.

>>38883415
I pick virty poos

>>38883145
Yeah you do you post them on here all the time lol
>>38883448
He said it has to be a mans

wait...

is the username "boa" = boardshorts?

>>38883485
Slowpoke.png

>>38880370
>Has anyone tried micro-loading?
Literally every serious coach and power-lifting program recommends microplates. from 5/3/1, Texas Method, even many novice programs like P2W novice program and starting strength use them.

>>38883479
holy shit lol those autism shoes, like actually a mix between dress shoes and sport shoes

>>38883415
>You can pick which trips cock it is though.

hey guy, what's going on, anybody want some serous jaw gains?

>>38883476
I only post the ones weaker than me. I checked today and it was something like 18 year old kid benches 475lbs.
I stopped there.

>>38883399
You would have to be an idiot to run sheiko for anything but a powerlifting competition

>>38883493
but why wouldn't he post as his full name + trip?

>>38883516
Hate to appeal to authority but bodorio has expressed a different opinion to this.

...Anonymous
09/28/16(Wed)13:36:55 No.38883523
>>38883516
Hate to appeal to authority but bodorio has expressed a different opinion to this.

>>
Anonymous 09/28/16(Wed)18:37:33 No.38883532 ▶
...Anonymous
09/28/16(Wed)13:36:55 No.38883523
>>38883516 #
Hate to appeal to authority but bodorio has expressed a different opinion to this.

>>38883516
Hate to appeal to authority but bodorio has expressed a different opinion to this.

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>>38883506

>>38883540
>...Anonymous
>09/28/16(Wed)13:38:14 No.38883540
>>>
>Anonymous 09/28/16(Wed)18:37:33 No.38883532 ▶
>...Anonymous
>09/28/16(Wed)13:36:55 No.38883523
>>>38883516 # #
Hate to appeal to authority but bodorio has expressed a different opinion to this.

I wanna suck the girlJizz out of Livia cavalcantis girl dick and use it as lube to pound her boipucci

>>38883639
This. But with sparrow. If only she had a girl cock...

>>38883301
I prefer it if it means getting what I want quicker.

>>38883346
Thanks a lot.

>>38883649
Not all women were made equally I'm afraid

>>38883662
I appreciate the humour in this post but lack the words to express how I feel in an appropriate manor.

>>38883649
sparrow is looking really CUTE in her recent ig posts

>tfw no sparrow anymore

>>38882739
SAME! Really need to read this book but can't afford it.

Is si joint injuries the meme injury atm?

When does Sheiko get hard?

>>38883825
Yeah but there's not even a feminine penis to suck on? What would you even do to her ? Suck her tits? No thanks, men have tits

>>38883904
Never. Once you realize that American programs lied to you and you don't have to take 5 minutes breaks between sets you realize its a fucking cakewalk.

Its all mental discipline really. It forces you to stand up and get back under the bar and not wait 2 more minutes

>>38883900
Yeah, join in on the fun!

>>38883926
>thinking five minute rests is a long time

WEEW lad wew

>>38883936
Please look at the op.

>>38883936
Wait you said you have lumbar pain
And now you're saying you have SI joint pain
Which one is it
The SI joint is nt your lumbar

>>38883900
They're either SI joint injuries or disc injuries disguised as SI joint injuries

>>38883942
>Tfw I take 10 minute rests between top squat sets and 5 between my first two bench sets

>>38883516
100% agree

>>38883265
Isley is dumb and not a good lifter

Starting Sheiko is nothing but a commitment to the sport. Its objectively better than any other method save coaching by the man himself, but it requires a level of mental discipline that is not taught by the typical American programs lifters start on. You have to throw away the idea that 3+ minute rests are okay and you can just skip sets here or there. You can start your second day of lifting if you want to commit to the sport.

>>38883963
I think I'm the only one with a true disc injury as that mcgill stuffs been working a lot.
>tfw no easy solved si joint issue

>>38883942
Your ability to take shorter rests is something you have a train like any lift, and its nothing to be proud of that you have been neglecting it.

>>38883984
I also had (still technically have) one. Wouldn't be surprised if Insulini had disc issues, because I'm fairly sure he has a multitude of disc bulges in his lumbar spine.

>>38883963
>top squat sets and 5 between my first two bench sets

A lot of it depends on how many reps are in your sets that I found out and applied after reading sheikos thoughts on it

The more reps you're doing in a set the longer break you're going to have to take
And the program that I'm running has Rep sets that go all the way to 9

>>38883979
>3+ minute rests are okay
They most certainly are you fucking moron sheiko himself even have guidelines on how long you should be resting and they've exceeded the 3 minute mark you dumb fucking cocksucker now shut the fuck up

>rest 1-2 minute for bench sets
>rest 1-3 minutes for squats and deadlifts
>never rest more than 4-5 minutes in any circumstance
I only got good at this from getting bored and just cutting my rest short each time lel

>>38884006
>And the program that I'm running has Rep sets that go all the way to 9

PH3 is shit and so is layne phd dr norton phd

>>38883979
>Its objectively better than any other method save coaching by the man himself

There are some Norwegians out there who would beg to differ.

>>38883984
Not even close.

>>38884006
Literally irrelevant of the reps for me. The applies whether I do 2x8 with an amrap or 2x4 with an amrap. It just takes me that long to feel good enough to do the next set. And then I take 10 minutes between my middle and last set on bench to make sure I don't underperform my amrap.

I did all of the deadlift sets back to back in 30 minutes on 37 week 2, thought it'd be harder than this

>>38883992
You don't know what you're talking about since you just started lifting and are weak
Please refer to
>>38884027

>>38883997
I know it's relatively okay, but do you still do active rehab on it? Reading a lot of mcgills stuff and he says you basically gotta keep working on it for the rest of your training years.

>>38884035
>37 week 2
Last easy week you'll see for a hot minute.

>>38884029
His program worked for me where as 7 sheiko cycles (yes I've ran sheiko before you and everyone else in this thread) did not

Whatever works for you fucboi
Then again when you're making posts like this >>38883145
Is sheiko really working for you ? Lol

>>38883955
Lumbar

>>38884033
I don't think you have enough experience to accurately gauge yourself or have an opinion on the matter because you've only ran a meme program ever off novice gains so it's going to differ quite substantially than advanced lifters / programs

>>38884080
Can you still do the hustle

>occasional jolt down one leg when bracing hard and walking out a squat, not painful though
>sometimes slight discomfort in lower back/side when sitting for a long time
What's the most likely culprit here? Pressure on nerve? Bulging disc?

>>38884080
did you mike tyson yourself?

>>38884106
>Pressure on nerve?
Sounds like good ol' sciatica to me. You can probably get rid of it with a lacrosse ball though fortunately.

>>38884106
Idk but this helps
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

Like I said, I'm not scientist I just do this and the pain goes away

>>38884045
Not really. My active rehab was just some additional core work (planks, or something similar) and not doing anything that would aggravate it. I can't do some of the stuff that McGill even recommends because my back can't handle it, or at least, it couldn't handle it at the time. Too scared to give them a go and end up reaggravating it.

>>38884085
This is almost certainly true. We'll know for sure when I'm on a full intermediate program, but when I was on TM for squats, I was waiting 8-10 minutes between VD sets.

>>38884054
Good I'm looking forward to it!

>>38884134
>>38884080
Bodorio what's wrong with your back, what muscle group, is it a vetabrae?
>spinal; I broke my back

>>38884136
How do I lacrosse ball it? Is it covered in the McGill thing?

>>38884137
Looks like I'll have to join in on this meme.

>>38884141
I would strongly recommend it. I presume you're talking about the cat camel and curl up aggregating your back?
I had that at first but with persistence it's gone away and feels extremely healthy to preform these movements.
Especially the cat in the cat camel thing. Feels good.

I'd really recommend you think about further rehabilitation, but I can't give you good advice on what to do unfortunately.

>>38884200
>>38884200
>>38884200
>>38884200

>>38884198
The cat camels would aggravate it almost immediately. I did something similar, with supermans as well, and those would aggravate my back an hour or two later. I'm not entirely opposed to those exercises, but my general rules are, if it hurts, stop doing it.

>>38884152
After this day:

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

I woke up with a stiff hurty right side lumbar. Felt bad even when walking.

Tried squatting through it, it hurt during and it kinda stoked the fire.

This was two weeks ago.

>>38884166
>>38884300
Meant 4 u

>>38884031
>There are some Norwegians out there who would beg to differ.
Dietmar superiority :^)

Seriously though, Sheiko is actually recommended by Dietmar himself and some people actually run it before transitioning to more specialized programming.

Not to mention the fact that it's very similar in principle.