/plg/ Powerlifting General

frist

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All "modern" Sheiko programs:

Beginner
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/edit?usp=sharing

Intermediate Small Load
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing

Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/edit?usp=sharing

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

Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=sharing

Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/edit?usp=sharing

Only missing Advanced Small Load for now.

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>>39638216
>Large Load

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>>39638216
Why are yo so desperate to be the OP, Haino?

>>39638251
I'd fuck Haino's boiupucci desu

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>>39638102

Your shoulder is not supposed to externally rotate during the bench press...

>>39638248

Those are unironically my favourite.

>>39638259
Stop it goddamnit
STOP IT!

Goddamnit I'm so horny.

What are the benefits of a 6 x 1 @ 95% every minute on the minute bench?

>>39638356
the benefit of doing something impossible, or increasing recovery?

>>39638259
man thats fucking gross

>>39638276
Well idk what I mean then but I can't really tuck my right shoulder properly when i set up. As soon as I unpack I lose that shoulder

Pretty good workout today lads. Deadlifts flew up. I was spotting a normie squatting and he dumped 365 on me and it smashed my forearm though.. Probably gonna leave a solid bruise.

>>39638216
Thanks for doing this by the way. I'm sure a ton of people appreciate you posting the spreadsheets.

>>39638216
Do me a BIG favor.

Will you PLEASE clarify your relationship with Haino so we can put the drama to rest?

>>39638478

They are friends. That's it.

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>ywnb a tenor

>>39638490
So is trappy actually the qt that is posted? I thought that was confirmed to be Livia, which is a confirmed female.

I'm so fucking confused.

>>39638501

This whole thing was made confusing on purpose.

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>>39638493
Just sing bro

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>Can't oly lift
>Can't power lift
>Can't walk
>Can't even lay down comfortably

Fuck shoes, suits, and steroids. Bring on the fucking cyborg bodies.

>>39638466
so you mean scapular retraction?

>>39638516
:c
what's your issue bud?

>>39638558
Yes

guys. i miss george leeman ;_; where did it all go so wrong

https://youtu.be/tdJKF5UvjZY

>>39638564
At the moment: recovering from knee surgery.

The rest of the time: knee and hip pain. I don't think this surgery even fixed the root problem, just dealt with the symptoms.

Honestly everything south of my waist including my intenstines has been problematic since forever. I would happily trade my entire lower half of my body for prosthetics if they were functional.

>>39638632
he stopped killing himself and found a better reason for living.

Is there a better Album than In Rainbows?

>>39638653
rubber soul

Is getting stronger while eating at maintenance a meme if beyond novice?

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trappy are you Nellie Campbell by chance?

>>39638640
asian whores?

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>tfw too intelligent to enjoy radiohead

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>>39638653
Pablo Honey

https://www.youtube.com/watch?v=e91i5SN8zbw
have you guys seen this girl? she looks natty and has like a 1600 total.

>>39638816
>looks natty
yes I'm certain that this world record lift was performed by a totally clean woman

>>39638816
Lol her dick is probably bigger than mine.

>>39638923
by natty i mean she's has about as much, or less testosterone in her blood as a natural man. If she was injecting 500mg a week she'd look like Matt Kroc does now.

>>39638962
https://youtu.be/JKzqtgCLsto
very feminine face and her voice isn't deep at all. The voice changes almost instantly when a girl is on a lot of steroids.

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IM GNNA WHIP YALL MORHA FUCIN ASSSSESSSSS

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>>39639035

>>39638666
No?

>>39639035
Blueshoes this is your father. Come up from your basement right now. We need to talk.

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>>39639035
I'm gonna spank that little ass

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>>39639065
>>39639079
>>39639088
y'all Mirroonn

>>39638653
Kid A

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>>39638653

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>>39638158
How's it going eh?

My lifts are almost all back to where they were before i took time off lifting. Doing Reverse Pyramid training

today's lifts
Bench 81x2 75x4 68x6 61x8
OHP 50.5x3! 45.5x6! 40x8! 35x10!
Squat 110x1 100x4 90x6 80x8
Tricep pushdowns 45kg 3x15!
Ab curls 50kg 3x10

short session today, i had to pick up some mail and pay some bills.

pic related, my package of work snacks

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>>39639110
>straps
>heeled shoes
>blocks
what are you even doing anon

>>39639257
>anon
Newfags
OUT
U
T

>>39639310
?

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>>39638653

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>>39639310
No anon, it is you who is the newfag

>>39638653
I got bored after the first two songs. Does it get better?

>>39639435
Yes

But kid a is a better album, though all of Radiohead is phenomenal

>>39638158
>https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/
w1d3 looks weird af, imo. whats the reasoning behind it?
thx though

>>39639556
>w1d3 looks weird af
Which part, the split deadlift? They're trying to get you to work on the separate parts so that one isn't limiting the other, and then the other crap in between is just to give you a rest so you can hit the other half hard

Threadly reminder to always warm up and stretch before squats to avoid pain

>>39639652
This

And also if you don't warm up properly before squats you will feel like ass going in/coming out of the hole

Lith I'm sorry everyone bullied you lately I'm still your friend

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>>39638653
>albums

>>39638653
Meteora

>>39638501

>I'm so fucking confused.

You and Trappy both.

>>39638653

Ride the Lightning

>>39639664
Thanks lad

>you'll feel shit going in and out of the hole

can confirm, the weights weren't really that hard but it felt like absolute shit once I got past halfway down anyway

>>39639860
>>39639652

Lith when are you making a webm of you hanging yourself in your bedroom?
I just can't wait.

>>39639651
no, i meant on the comp cycle, lots of warm up while still ending up on with higher than 100% load
or maybe its just me finding it odd...

>>39639652
Threadly reminder to avoid befriending weasels, to avoid disappointment

>>39639995
*upvoted*

>>39639995
whats with all the hate towards Lith? I don't like him that much but I don't hate him

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>>39640088
>>39639556

Those are the skill tests, where you test for new maxes.

Theres a lot of warmup sets but they are usually just one rep, so you don't really get tired from them.

>>39638653

I'd definitely agree that either IR or OKC are the best RH albums, but they're not my personal favourite.

But IR is perfectly executed.

>>39638467

ty senpai <3

Tell alex I said hi btw :3

>>39638693

kekkk enjoying Tool instead?

>>39640102
https://www.youtube.com/watch?v=XF6Q7QNgzCE

>>39640202
>just one rep, so you don't really get tired
lol, im fucking blind

>>39640202
>enjoying Tool instead?
There is LITERALLY nothing wrong with Tool and if you don't see why then you need to take more psychedelic drugs

>>39640274
>tfw not sure if aaron or george

>>39640290
Aaron
I promise

>>39640202
Is there any point to doing more of the comp cycle than the first week if you don't have any competitions coming up? On the beginner sheiko.

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>>39640274

(I actually like Tool, I was just making fun of Und's ex-gf)

>>39640325

No, that's literally what Sheiko himself recommends if you're not competing.

>>39640332
Do you still do the 5th day after the skills test though?

And what do you do after, just start over?

>>39640274
>I can't believe people shit themselves for this soft rock drone fest

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>>39640344

>Do you still do the 5th day after the skills test though?

If you want to. Depends on how tired you're feeling.

>And what do you do after, just start over?

Yep. Increase your numbers on the spreadsheet to the results and start it again. Or move on to an intermediate program.

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Holy shit TM is literally so fucking hard. I feel fatigued asf everyday and now i'm meant to go for a 5RM tomorrow!

I. Can't. do. it.

>>39640410
really? i've tried it and its too easy which is why im continuing SS. What are your numbers?

>>39640423
in kgs 130 squat. 140 dead. 100 bench. 60 press

I did advanced novice on SS but my squat started to overtake my deadlift by a lot. since you only dead once every week or two. I didn't really like it that much.

>>39640365
Sorry amigo but what are you on about?

>>39640332
Fuck that was a funny thread.

What's a good E1RM calculator?

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>>39640410
>>39640435

What's your bodyweight? Have you been gaining weight?

>>39640441
>Sorry amigo but what are you on about?
It's a meme you dip

>>39640435
im assuming thats 5rm. We have the same DL even though you squat 20kg more than me. Yeah you'll need to deadlift more. What do you thinks stopping you from pulling more?

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>>39640459
advance novice is set up so you rotate deadlift and powerclean once a week. so like i said you only dead once every week or second week.

thats 3x5. deadlift is going up every week on TM so far but mondays volume day is leaving me exhausted all week.

>>39640454
i'm fucking 210lbs at 5'9!!!!

>>39638158
Why dishes no-one think this pic is as amazing as I do?

>>39640476
Sickening narcissism my dude

>>39640410
>mfw added almost a pplate to my 3 rep max
>mfw I will go through grueling monday workouts to sustain and mantain my pain and gain

>mouth/throat infection for a week and a half
>diet consisted of chicken stew and milk
>would hurt to even drink water
>lost around 7kg of weight
How should I ease back into liftan?

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>>39640476

I thought it was pretty amazing as well kek
bauer is da best

>>39640472
>>39640410

Give a look at these >>39638216

>>39640472
I feel like your back isn't as developed as your legs. Its the only explanation i can think of. You should try sumo (since its more leg dominant) to see if maybe it feels better.

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>>39640490
>deadlift
>back
He might benefit from sumo anyway though, seems he might have poor morphology for conventional.

>>39640490
explanation for what? my deadlift is only going up. i'm not doing sumo.

>>39640489
i promised myself i'd exhaust TM and then move onto 5/3/1

sheiko seems like a good program

>>39640274

Tools is good, but the vocals aren't

>>39640102

He was impolite to Trappy or something and the Trappy Defense Force has been pitching a fit for at nearly 48 straight

Trappy >herself seems to have gotten over it, but these spergs have not

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>>39640581

>blaming trappychan for the fact that lith is a shitposter that nobody likes

>impolite

Would going back to SS for a while be good for an intermediate that takes 3-4 weeks off?

>>39640581
>trappy defence force

umm I just like bullying lith??

>>39640701
im in your situation, and im doing that. Linear progression from a deload is probably the best option.

>>39640410
>TM
>comfy af
Pick two

>Trappy comes back
>Forced drama about loli porn and tripfag intrigues
>A bunch of shitters still on SS with sub 150 kg squats fill the thread with non-powerlifting related questions
Hmmm

>>39640839

>Trappy comes back
Finally something good happening.

>Forced drama about loli porn and tripfag intrigues

A hundred percent Lith's fault.

>A bunch of shitters still on SS with sub 150 kg squats fill the thread with non-powerlifting related questions

As it has always been.

>>39640839
>>39640581

Trip on lith you weak child.

>Trappy disappears
>Trappy defense force appears
Really makes you think

>>39640932

>australian shitter doesn't understand the rest of the world isn't in the same time zone

Lith may I suggest a shotgun to the face? Painless way to go.

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>>39640932

>reads thread
>Drama
>Serious discussion about novice routines

Come on I need something to aim for lads wtf

Although OP pic is awessssssome

>>39640987
What're your lifts?

>>39640987
>complaining about others tripping
remember when you started tripping?

>>39641012
97.5kg squat, 50kg bench, 110kg diddly.

Should be going up today. At 65kg and 5'6.

>>39641018
I do. I dunno I'm just feeling a bit strung out about this whole fucking drama desu.

What are we training today?

>>39641022
153/92.5/180/420 @63 is your goal

>>39641035
Alrighty. I'll save it into my phone.

Are those Liths lifts by any chance?

>>39641057
no theyre the gbpf records

>>39641022
Lose 10-15 kg and try to keep your lifts. Or try to reach 120/60/140 before like april 2017.

>>39641061
Oh, well I'll do my big girl best. Doing some high intensity stuff at the moment to work on my performance under max weights. Gunna do that for around a month and then head back on TM for another 3. Should get even more out of it.

Just kept getting spooked everytime it was max day.

>>39641072
Strangely enough those are my goals for April kek. I have considered cutting but I feel like I would enjoy getting closer to my goals instead. I would be working towards competing though so i just have to remain consistent.

>>39641026
>drama
so? when you first started tripping, most of the content you posted wasnt even fitness related, let alone pl related. and you are still here arent you? relax...

>>39640478
I'd like to think you're the same dude who's burned isley THIS BAD three times now

>>39641115
Trip on mclovin :^)

Yeah I know, do what you like, I'm not asking for more bother. I'm relaxing with a big bowl of oats rn as it happens. Thinking about pulling 115 today. Probably gunna get 52.5 on bench. God knows about my squat at the mo.

>>39641140
>Trip on mclovin
pic related
>pulling 115 today. Probably gunna get 52.5 on bench
pretty sure you can do that ez, gl

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>>39641172
>am dumbo
>need sleep

>>39641172
Thanks lad. I know who you are now kek

How are the hands?

>>39641203
Lel wrong again

Dutch Nationals tomorrow. Opening at 215/130/225, if you're there, come say hi!

>>39641238
Hmmm who hasn't been to bed yet...

>>39641264
hey man gl! rooting for a perfect meet for you, you got this

>>39641264
Good luck senpai

what the fuck happened to /plg/?

and why

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>>39641264

I won't be there, but can I still say hi?

>>39641300

idk senpai I'm using a few filters and the thread seems pretty great so far

>>39641314
Sorry if I might offend you with this question.

But why do you post those underage girls with your messages?

I really don't like seeing them because they make me feel really pedo

Apart from good mornings what are some hyperextension alternatives?

>>39641314
You're part of the problem.

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>>39641335

I was merely teaching you the solution.

>>39641331

Deadlifts and deadlift variations.

>>39641341
I'm already doing deadlifts. What variations? It's sheiko but there's no hyperextension thing and I'm awful at good mornings

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>>39641335
>part of the problem
>giving out free sheikos

Yeah, nah

me rn

>>39641331
pull throughs are pretty dope, i like doing them

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>>39641347

You can do RDLs or touch-and-go DLs with a light-moderate weight.
Or paused DLs.

If you wanna try something different, Snatch DLs.

When did Isley became such a beta

Is it the hormone differences from getting obese?

>>39641347
>im awful at them

then you should be doing them, the fact your are bad at them highlights a weakness, get good at them and you will notice your squat and deadlift feel more stable and stronger

>>39641275
Thanks man, 600+ total get!

>>39641296
I'd say thanks, but you still haven't checked my deadlift video from a month ago, ;-;

>>39641314
Say hi whenever you want, I suppose.

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>>39641355
klokov, clarence and a lot of other olympic weightlifters deadlift in heels. is there any benefit or does it make it harder. Tbh i feel like it makes it easier.

>>39641366
For the most part it's just bar positioning. I squat sort of midbar and if I don't have the bar right at the top of my traps almost on my neck it just slips up

>>39641375
You get used to it

>>39641367
Yeah Iwas wondering if that was you. Sorry senpai, you caught me at a busy time then I forgot. Next time just catch me in plg.

>>39641372
literally doesnt matter when you're deadlifting sub 4pl8s

>>39641375
SAFETY BAR

or put your hands out super wide

>>39641372
they deadlift in heels because theyre OLYMPIC WEIGHTLIFTERS THEY DO THEIR WHOLE FUCKING SESSION IN HEELS

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>>39641367

herro then senpai
fluffy black catter is here to wish you very many good lucks in your competition.

>>39641380
If you have time, you can still check it now. Give me hope about 235+ deadlift.

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>>39641372

They deadlift in heels because their competition pulls are done in heels.

The benefit is that it's harder.

>>39641375

>I squat sort of midbar

That's called highbar.
Where did this midbar meme come from?

>it just slips up

Yeah, GMs are kind of awkward.
You can try racking the bar in the lowbar position. It's still gonna want to roll forward when you're at the bottom, but it's a bit easier to hold it in place like this.

If you still hate it after trying all suggestions, then just sub it for RDLs or TNG DLs.

>>39641407
after staring at that squat video I've figured out my depth issue. I will continue to stare at it.

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>>39641357
>beta
islet is prob getting more pussy (daily) than i am, rn. so, yeah...

>>39641387
Alright

>>39641387
https://www.youtube.com/watch?v=mB2hoBg-830&feature=youtu.be


You failed because the weight was too heavy and/or you stopped pulling

>>39641527
No real technicalities then?

>>39641544
Nope. It looks like a really good deadlift for a max attempt

>>39638466
Chin-up shrugs, kelso shrugs, band pullaparts, intense focus.

>>39641407
The wide arms and isley's try harder helped. Thanks friendos

>>39641527
>>39641544
it looked like you just gave up, not even a hint of shake, just 'nope i cant do this'

you might not have got the lift but you might have got it a couple of inches higher with a better mental attitude

>>39641565
Literally every max-attempt in the last 6 months ended like that.

I'm going to try and power through it this time, at nationals. I mean, I've squatted 225 before, I can deadlift 210 for reps easily, but never have I deadlifted anything over 230.

>>39638666
No, assuming you have kgs to spare. If you're very lean (like sub-10%), you need to bulk.
If you're like 20%, you have to consider if it will work better for you or if you will feel better compared to bulking and cutting cycles.

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>>39641580

The first phase was so easy and fast that I was actually surprised you lost the bar so quickly during the second phase.

What program have you been doing? Seems like you should put a larger focus on deadlifting from the knees up, to get stronger and improve the technique for the second phase.

Also have you ever tried maxing out a partial to the knees only? To see how far behind your second phase is from your first phase strength.

>>39638653
The best

>>39640722

Well then, continue.

>>39641314

>I'm using a few filters

Like a bitch

>>39641580
>every max attempt in the last 6 months

in the last 6 months ive pulled one heavy deadlift single, and before that i maxed december 2015

stop testing start training

>>39641616
245 from the floor to the knees, I've rack-pulled 300+ kg below the knees too.

>>39641653
3 competions and 2 skills tests, amigo. Sheiko training. (maybe it was 8 months not 6)

>>39641680
all im seeing is "im constantly peaking, never devoting 6 months to getting stronger"

>>39641680
>245 from the floor to the knees, I've rack-pulled 300+ kg below the knees too.
Assuming the rack pull put you in equal position to what you would have pulling from the floor, it sounds kinda like a mental aspect.

There's no /owg/ up and if I make one it'll die soon so I'll ask in here seeing as it's not strictly an /owg/ question.

Got a comp tomorrow and I'm a few hundred frame over 77kg. What's the best way to make sure I'm definitely under with some left over for breakfast tomorrow? I was thinking of drinking very little or not at all for the next 24hrs. Good or bad idea?

>>39641724

Grams not frame

>>39641724
>worrying about being grams over

youll be under 77 when you wake up, eat after weigh in

>>39641724
>What's the best way to make sure I'm definitely under with some left over for breakfast tomorrow?
Skip breakfast, drink oral rehydration solution

Eat and drink after weigh in

>tfw wake up in the morning and ask myself, is life worth living should I blast myself?

>>39641684
First year of competing, just trying to get some experience in it. Squat and bench are going pretty well regardless.

>>39641711
It's most likely mental, yeah. Again, going to try and power through it.

>>39641748
>>39641761

Is there anything specific I should be eating? At my first comp I just had a sammich like I normally would for dinner and a lot of water.

>>39641264
ill be watching you my dutch friendo, best of luck to you

>>39641882
eat whatever your stomach likes, I like to eat like 10 snickers at a meet and 1 sip

>>39641983
Sweet. You competing too? Come say hi!

>>39642123
Nah ill be competing at nat juniors kek

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>>39641816
A remedy for that is pulling against bands, I think.
Good luck Senpai.

Pic unrelated.

>>39642139
Best of luck to you too, then! I'll be lifting in the Baroniezaal, after 12:30

>>39641331

I do power cleans. I'm not sure how good they actually are for powerlifting purposes, but good mornings are the drizzling shit and power cleans are fun

>>39641366

Focusing on your weaknesses is a bad paradigm to follow thoughtlessly. He might just have HORRIBLE leverages for good mornings and be better served doing something else.

>>39641724

>/owg/'s dead

Aw man. It was fun to go in there and point out how they had literally no good argument for not squatting lowbar

Lads, what do you use to estimate maxes?

How does one feel about the following programme if one has just finished SS. For a friend.

https://youtu.be/sak1x1sY27E

>>39642225
Going in the gym and maxing. It seems to give a pretty good estimate.

>>39642239
Aay you're not wrong.

>>39642239
Pure piss lad

Just asking cause I want to get off cuckols, I've failed the same weights two weeks in a row, am tired as shit and my workouts are taking way too long with all the accessories. Want to get on something more structured and "easier" like Sheiko beginner.

>>39642225
Reps * Weight * 0,0333 + Weight
Fairly accurate in my case.
>Inb4 marcel returns just to bash my math

>>39642263
If you're feeling really beat up and tired, do a few really light days or a whole light week, then try maxing. After that start a new program. You could also always go with the rule 3RM is around 90%, but that might not be as accurate.

>got really sick with stomach bug
>missed multiple training sessions
>have hardly eaten since Monday
>don't even want to step on the scale right now

Send help please.

>>39641724
>/owg/'s dead
did something happened to bleedingsoes? or did was he "serious" about becoming pl material?

>>39642267
Hey face guy what do you think of super squats programme for a novice?

>>39642225
either >>39642239 or using percentages as rough estimates

Personally I like 85% for 5rm, 90% for 3rm and 95% for 2rm. Obviously not going to be super precise but it gives me a general idea of where my max is

e.g if you do 125kg for 5 you'd put in your calculator 125 / 0.85 and that would give you a 1rm of 145-147.5kg

>>39642275
I'd rather just get started on something new next week rather than spend an extra week on a deload, Sheiko is supposed to be really easy at the start right?
>>39642267
I'll see what I get, no problem inflating if it's too easy, right?

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>gf keeps her legs on my side of the bed when she's cold
Yeah cool I didn't need to sleep anything just keep kicking me

>>39642234
Its a goid idea esme

>>39642313
Shuddup big man

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>>39642309
>gf
Stopped reading right there.

>>39642303
Yeah, Sheiko is basically magic that doesn't ever feel super hard then you shit out PRs at the end. It is a bit hard to know your progress unless you know a true max before starting it though, so you'll know how much it improved.

>>39642291
Are you at least feeling better now?

>>39641264
Willem get off of 4chan

>>39642315
Wtf howd u know

>>39642322

Only marginally. I'm gonna try actually consuming more than 1k calories for the first time today.

>>39642334
Coz you spell like a retarded Facebook chav single mum. Big 'Fulltimemommy' Man

>>39642322
Yeah I need a change.

I do know my deadlift max, but I really don't want to spend time getting ready to max the others, I'll use faceguy's math for figuring it out and just giving it a whirl starting monday.

Thanks lads!

>>39642344
Good luck, buddy. I'm sure you'll be all better soon.

>>39642360
Good luck. 3x int medium load is probably a good place to start.

>wake up in the middle of the night
>puke
>go back to bed feeling perfectly fine

what did my body mean by this?

>>39642374
Pragnint

>>39642373
Gonna try running the beginner one, might make more sense to switch from weekly to monthly than from weekly to every 3 months.

Fucking hell though, incline bench at 85%?

>>39642374
Brain cancer desu mate

>>39642398
For everything that isn't squat/bench/deadlift the percentages aren't great to follow in my opinion. Just do the accessories around RPE 8ish.

>>39642374
Congratz, expect a baby anytime soon.

>>39642409
Ah ok, that makes sense.

85% of your actual bench on the incline would be almost like maxing. Hell, it might even be a tad higher than your incline max.

>>39642330
Names not Willem, nor is there a Willem competing?

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>>39642412
>>39642378

>>39642296
I don't know anything about it, but it seems like something novices shouldn't do because of low work capacity. Higher rep sets would take a lot more toll on you than 3x5 3x/week. Again, I know nothing about it except for the Thrall vid you posted.
I heard him mention Time Under Tension.. I don't know. As far as I >know, It isn't really a measure of metabolic effectiveness, or anything for that matter. Yes, slow eccentrics coupled with fact concentrics are advantageous in the muscle building and strength gain respect, and high-ish reps are better for growth than low reps, but actual reps are the cause of growth rather than TUT. And particularly TUT at the top of s squat with less-than-1RM weight (>100% static holds may yield some strength gain).
Striving for long TUT to directly build muscle or strength isn't the way to go imho, but it can be useful for technique work, like slow squatting/deadlifting/benching, which can yield strength gain through better technique. Main advantage I can see with the long sets in the Super Squats is mental fortitude rather than muscle building, strength gain, or technique work.
>>39642303
>inflating
Fuck if I know TbH. Isley does an inflation of 5% IIRC (or at least limits inflation to 5%), but you know Isley.
I don't think inflating on your first run is wise, tho. You're likely to make a better inflating decision after you know how the program is with true maxes.

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>>39642514
Thank you very much for taking the time to write that for me. I truly appreciate it.

I will work extra hard today just for you. Have a butt for all your trouble.

mr bodorio from sweden

if neither of us get girlfriends in the next two years, would you like to make a faggotmarriage-pact with me.

eagerly waiting for your response,

your friend from east.

>>39642514
Yeah, I decided to run it with my true deadlift max and estimates using your math for the other lifts. I'll see how it turns out.

Thoughts on what Twink said above? just ignore the percentages for accessories?

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>>39642558
And you guys claim all scandis are homo...

>>39642588
every man is allowed to have one male person they would do...

check the rulebook..

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>>39642599
>Bögland
Never heard that rule.

Can only conclude that finns are extremely homo

>>39642633
dum steroid using, oil richening, crosscountry skiing, communisming son of a gun

im not gay

>>39642588
>pic
Toppest
>>39642535
Jebus that buttocks.
I forgot to ask, why do you want to run Super Squats?
>>39642573
I haven't run Sheiko, but you always want to put the most of your effort where it matters.

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>>39642649
>dum steroid using
PROOFS?!

Honest mistake! She's a good girl, dindu nuffin, it's the Italian pharmacist's fault!

DELET

>>39642653
I'm not doing it. Would I fuck. I'm working on intensity at the moment so I can get the most out of my maxes next round of TM. Got spooks and that with squat. It's working out well so far.

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>>39642658
>norwegian skiers
>natty

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>>39642667
DLEETE

THEY ARE NATTY

NATTY! THE ASTHMA MEDICATION IS ONLY MEDICAL DOSES

>>39640332
why is boardshorts so cute?
>tfw no boardshorts bf

Just walked into the bathroom to shower, thought I needed to fart and diarrhoead all over the floor
Spent an hour cleaning it and then clogged the toilet with toilet paper

>>39642706
You are also pregnant.

Congrats

>>39642706
Huehuehuehue

POO IN LOO
O
O

IN

L
O
O

>>39642721
No it was
P
O
O

ON

F
L
O
O
R

>get presented a case to write my master's about
>delivered proposal on Monday, presenting it sometime next week
>start looking at the numbers on which the case is based
>they don't add up
>case seems to be the almost the opposite of what they said the case was
mhm
mm
m

>>39642769
Sounds like it's going to be a fun project desu nothing like disproving something.

> wake up
> tired but got 8 hours m
> fall back asleep
Every time

>>39642768
I was telling you to poo in loo. Filthy.

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>tfw inflating maxes and doing extra accessory exercises

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>>39642813
Boris will see you now

>>39642374
Ate something bad

>>39642874
I feel like poo on floor guy ate the same thing.

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I'll could kick oll of youll asses

Amd im stringer than everyone but bordo

Fucl you

>>39642932
High estrogen

About to eat 1500 kcal worth of cookies and there is nothing you can do to stop me.

>>39642932
You look much better than when you first started posting

keep up the gREAT work

>>39642813
>inflating maxes
All of them?

Stay safe

>>39642786
I've been having the mandatory sense of despair for some time now, and this didn't help.
>>39642990
Better be gingerbread.

>>39643058
Jaffa cakes

>>39638216
My GOD, that viking with his offspring in the right corner!

hwo many of you conventional with a prong belt? I'm convinced it's impossible since it doesn't get tight enough and moves around.

Either that or I'm too fat

>>39643263
You gotta wear it higher up Tbh

can someone post the webm where klokov helps his little daugther benching a plastic barbell?

>>39643263
Skinny here, same issue

>>39638216
what I love most about this webm is that spotter dude's smiley when he bodo is finishing his lift. I really get this warm feeling on my stomach every time I see it.
req: spotter bf that will smile when I'm setting prs at the gym no h-homo

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>>39643302

;3

>>39643263
If you put it on right, it should be pretty snug. Getting it off can be a bitch, though.
Get a lever belt, it'll make life a lot easier.

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>>39643322
Go throw a faggot pedo tantrum and fuck of.

>>39643322
Flaring elbows. Deload to broomstick and try GOMAD.

>>39643322
klokov is so qt :3

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>>39643347

Dat squat form tho

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>>39643351

The cutest!

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>sheiko beginner has decline bench
Do I really have to?

>>39643376

Not really, you can just do regular bench.

how do you progress on dl and squat? I'm sometimes worried that I will fuck up everything which is why I'm stuck at silly numbers (110kg on both ;_;)

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>>39643388
At the percentages listed?

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>>39639257

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>tfw no trappychan to talk me down

>>39643411
Are those supposed to be snatch grip shrugs?

>>39643424
Clean Grip Pull from Knee (with shrug/extension)

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>>39643394

I'd increase 5% or 10%

>>39643316

Also bodorio's cute celebration :3

>>39642700

Try giving him your numbers on a piece of paper.
I heard he likes those.

>>39643452
Keep the FUCK OUT of discord you tranny BITCH

Trappys the name fucking prepubescent boys with my girl cock is the game

>>39643452
>nearly stumbling over the bar
Is Filip autistic? Bad spatial awareness is common in children with autism...

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>>39643452
lmao
I swear bordio is prone to awkwardly bumping into shit pre/post lift.
>tfw not a champion

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>>39643496
>>39643482

This one is pretty cute as well :333

>>39643524
I didn't say it was cute, I'm genuinely concerned about my friend's mental condition you weirdo.

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>>39643538

Don't bully fil! :<

>>39643552
Oh wow I made that picture. I wish you saved the better version instead tho...

>>39643524
He's a cutie.
E você é bem linda também.

t. your portuguese fan

>>39643524
What did prutus do to you?

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>>39643563

I'm afraid to ask, but post the better version...

>>39643586

brigada gatino :3

>>39643618

He's a faggot who disables all bombs and keeps blocking the start making the levels impossible.

>>39638251

is that guy using mixed grip for barely over 2 plate dl?

>>39643651
is this a real trappy, or a trappy who doesnt even post feet

>>39643659

That's 150 or something

>>39642932
sup nigga, heard /owg/ was going to shit, why dont you pick up the slack?
>>39643459
>>39643490
>>39643534
>>39643575
ok Lino
>>39643586
where you at? fite me!

I pulled 2x bodyweight today.
Am I a powerlifter yet?

>>39643685
somewhere in S A N T A R E M and you?

>>39643710
do you really want to be called one?

>>39643651
I'm wondering what isley meant yesterday...

>>39643710
>>39643730
I'd rather be dead than a power shitter

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>>39643716
deep in the landscapes of the veneza tuga

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>>39643739

He was probably just trolling /plg/ kekkk

>>39643667

What did he mean by this?

stop posting anime what the fuck

>>39643779
Watch it, he'll start spamming CP if you make him mad

>>39643818
ok Lino

>>39643818
I mean he basically is already.

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>>39643837

>>39643300
I agree this is the case but then its in a super weird position and i just feel like saying fuck conventional.

Ill have to try it tho, its just gonna be, like, middle of my back.

>>39643303
>>39643326

fugggg

I really think if I want to have it around my lumbar spine for conventional ill just have to get cucked and by a new one / lever belt

New thread >>39643997

New thread >>39643997

New thread >>39643997

New thread >>39643997

New thread >>39643997

I literally cannot do w3d5 of ph3

>>39643058
I'm sorry to hear that mang :^(

Training went pretty puh desu

>50kg bench
>107.5 kg conventional diddly
>95kg squat (tidy)

The bar path was straight down for 100kg but just kept on going kek. Ended up lying on the floor. Had safeties.

>>39642263

Some reason you don't like Texas Method? It's nice and simple, not many accessories. Though volume day can take literally hours towards the end of a cycle