/plg/ - powerlifting general

>>39671740
powerliftinggeneral.com

Drugs

>>39671759
>Be norweigan
>Bomb worlds

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>>39671740

Damn, Sheiko was strong when he was young.

how hard is it to make it from beginner to nationals?

Drugs are degenerate.

Now look at my pedophile incest transsexual hentai t-shirt.

I'm not obese btw, im bulking.

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Boardshorts is a degenerate that deserves prison and hard labor.

>>39671786
Lmaooo this reks

>>39671790
Wtf why be mean to your friends?
Isley is not your friend, bully him.

Board short is a friend.

>>39671763
Triggered hard.

>>39671774
Lmaoo

>>39671786
Jesus Christ so much rek that's a great point

>>39671801
Joe doesn't know what friends are

>was straight edge and against all drugs when I first started posting on plg
>tfw 3 years later I've opened up tot he idea of anabolic steroids and marijuana

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>>39671768

>>39671820
Whoa

Who influenced you? The board in general? I felt like George pushed the board into being pro ipf

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>>39671801
Boardshorts is my friend. That's why I banter with him.
He's American, he can handle it.

>>39671819
Joe is just misunderstood. He's not always been nice to me, but he's definitely a friend...

>>39671841
Combination of depression and being a GDE
l-lol

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>>39671777
Not very, the qualifying total is usually not that high.

Varies from country to country though.
>>39671790
Can't believe I'm saying this, but you are quickly becoming one of my favorite posters Joe.

>>39671792
Trappy.

>>39671854
So just like boa then...

>>39671854
Psychedelic drugs are not for you, perhaps. It would either fix you or definitively break you

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Boardshorts is a CRIMINAL
http://www.cbsnews.com/amp/news/drug-overdose-deaths-heroin-opioid-prescription-painkillers-more-than-guns/

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Got 400 wilks 2 days ago. Took very little effort.

Tell me again why you're all running sheiko and listening to a non lifting mental transsexual?

>>39671919
Wat program are YOU on then??

>worrying about guns and drug deaths when suicide and auto collisions are much bigger problems

I feel like the suicide epidemic in men is like swept under the rug

>>39671940
I use prilepins chart and train 3 days per week. Hour per session.

>>39671972
>prilepins chart
Okay but do you periodize?

>>39671846
Do they not teach the combat roll in the academy?

>>39671968
The fun thing is when they group suicide by gun in with gun deaths to try and push an agenda.
They entirely miss the actual problem.

Huh,

Not to join the sheiko meme train, but I'm not even done with the first round of bench sets on day 1 and I can already tell this will be the hardest first day of a program I've ever done.

Mixed frels

>>39671984
Volume 3 weeks, intensity 3 weeks, deload, reset.

Squat 3x, bench 3x, deadlift 2x. High reps early in the week, low reps late.

Fucking basic.

This is my way of saying goodbye
Because I can't do it face to face
I'm talking to you after it's too late
No matter what happens now
You shouldn't be afraid
Because I know today has been the most perfect day I've ever seen

>>39671968
Couldn't agree more dude

>>39672008
>day 1
The first two weeks are a break-in period senpai. The volume is real though, eight sets of squats at 85% and 80% will be among the more difficult things (physically) you've done in your life.

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>>39671919

Congrats on achieving nothing at all! Sheiko sure is shit.

memeko isn't even hard it doesn't have 7 (seven) x 11 (eleven) snatch grip sldls anywhere in the program

Welp, time to leave.

>>39672066
This is true. You're also not starting every workout with a full SS day four times a week.

People don't stay on TM for very long, ideally you could do the program for a year or until it stops working...is it that hard??

>>39672066
What kind of retarded shit program would have you doing that much of a pointless lift?

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>>39672059
Man I need to work on my squat / deadlift face

I look worse than fil

>>39672083
It gets pretty fucking hard m8

>>39672099
I'm on week two. I'm gonna ride this gain train to a 405 squat

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>>39672036

>tfw no centre to spin away out of control

>>39672037
I have never squatted after bench. It feels very different desu. I have found myself to be a lot more concentrated I think. It will be interesting to do bench after....

>>39672059
>Congrats on achieving nothing
LOL you don't even compete, cunt.

Also, my dick works great, unlike yours and all the betas running sheiko with 300 wilks.

>>39671786
Incest? Pedophile?

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>>39672008

Make sure you're not inflating your maxes too much. That would make things a lot harder than they're supposed to be.

>>39672152

Do you know what NR means? It means national record. Running a spreadsheet sheiko program for 13 cycles.

But sure, you achieved nothing at all "with no effort" while running your own routine. How is this supposed to BTFO of the people who are running Sheiko?

You come in being cocky, shitposting, offending people, because you think you're tough shit for having "wow it's fucking nothing" wilks. Don't get mad at me for being real with you.

>>39672236
>mad at me for being real with you.
You.
Don't.
Compete.
You.
Lying.
Tranny.

Are you "training" any athletes with 400 wilks? Lol.

Say hi to haino for me.

>>39672236
Do you see the irony in you calling someones wilks "its fucking nothing"?

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>>39672189

They're just throwing random shit in to see what sticks and offends you.

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>>39672262

>Are you "training" any athletes with 400 wilks?

I have. We had a lot of those in the gym. 400w is nothing special m8.

But sure, keep trying to insult me. Maybe that will make you feel less mediocre.

>>39672263

No I don't.

I hope everyone in this thread dies horribly

Especially me

>>39672291
Objective bystander here with another question:

Do people actually listen to you in real life?

At my gym if a 100 pound transsexual olympic lifter gave advice to the 400 wilks lifters, he would be laughed out the gym.

Just wondering. dont take it the wrong way.

>>39672236
I'm inflating bench only by 5 percent per isles recommendation. Also I had a late night of being a degenerate so that's definitely not helping

>>39672189
Isley pls just ignore them they don't matter

>>39672291
>I have. We had a lot of those
Id bet your balls that Powerlifter s are lining up around the block to have a tranny hobbit tell them to do sheiko, lol.

Gender identity disorder AND delusional. I love it.

>>39672236
are you trying to imply everyone that runs sheiko will ever even come close to phil?
because that logic is way off

>>39672320
It's Brazil, it's not real life.

>>39672326
>Id bet your balls that Powerlifter s are lining up around the block to have a tranny hobbit tell them to do sheiko, lol.
No sheiko is only for super advanced lifters that have lifted for decades. Everyone else needs to do SS+TM and eat more. Also volume is the devil. Anyone who disagrees is stupid and dyel.
t. Trappy half a year ago

>AC joint is fucked
>can't do overhead movements or bench heavy for a few months
>not suggested to squat either
kill me

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>>39672307

https://www.youtube.com/watch?v=NLlOeGeVih4

>>39672320

>Do people actually listen to you in real life?

Back when I used to work as a coach, yes they did. Disagreements happened sometimes ofc, but that's part of it.
People were actually quite fond of me, in general, cause I always put in a lot of effort.

>At my gym if a 100 pound transsexual olympic lifter gave advice to the 400 wilks lifters, he would be laughed out the gym.

What if it was a 50kg young woman paid by the gym to coach those lifters? Sure, some guys found it funny at first considering how petite I am, but I've never had a bad relationship happen between someone and me. Though I did see someone leave because he and his coach were having a bad relationship in general.

>>39672321

>I'm inflating bench only by 5 percent

Yeah, that's fine. Most people do inflate the bench.
I just mentioned it cause idk you might have inflated the squats a bit without expecting it to make a big difference, but sometimes it does.

>>39672332

Not what I'm implying at all.

>>39672351

I've always recommended Sheiko. It wasn't usually recommended in the /routine general/ threads because those threads were mostly helping beginners who just wanted to look good or get a bit stronger (so not surprising most recommendations were SS/TM).
Sheiko is specific for those who are training for the sport of powerlifting.

>>39671740
How much is he lifting there? He is too big to DL only 4-5 plates.

>>39672438
Looks like 235 kilos

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>>39672438

It says 100 in one of the plates, so I'd assume 100lbs plates?

Did they ever translate boris' book into English? I'd like to read it

>>39672438
7xx pounds.

>>39672438
Looks like the weight on the board begins with "7" so I guess the inner 3 weight plates are either 50 kg or 100 lbs and the outer are 20 or 25 kg. So 320+ kg.

>>39672475
7x0.5 pounds, rather.

>>39672475
Is your face supposed to be a human face?

I always see a wiggler from Mario

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>>39672470

It's still a WIP

>>39672484
>googled wiggler
You're right, it looks like a wiggler, Tom.
It's a human face/smirk, tho.

>>39672470

Here's the latest news I could find https://www.instagram.com/p/93_zB3nZox/

Translation is done apparently.

>>39672528
Novice to master? That's nice of him to include the novice phase. I wonder how similar his methods are to LP

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>>39672571

This is his latest beginner program https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/
At least from the android app. Maybe in the iOS app it's a bit different, since that app isn't abandoned.

>>39672603
That's interesting that he splits the deadlift up into two movements even for beginners

>>39672456
That's Roger Estep though

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>>39672626

Keep in mind he has another, older beginner program, intended for young teenagers who are training with him under the soviet system.

And it's very different. http://sheiko-program.ru/forum/index.php?topic=5.0

>>39672633

No, this is Roger Estep.

>>39672633
Quiet mark, we know it's you

Why does jp have such a shit bench

>>39672641
He doesn't even set his back like he always talks about. He's pulling with kyphosis

>>39672652
Deadlift genius
Probably doesn't train it very seriously due to lacking talent in it/being australian.

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should i stop self programming and just do a random pl prog

>>39672626
That's when it's the most useful to use partial movements. Splitting things up in smaller parts is crucial to learning.

On Wednesdays in TM it says back ext 5x10

That's way too easy. Can I add bands?

>>39672699
No, unless you got noob gains, then you can do any program

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>>39672676

He says in another video that he pulls like that because he's old and his back is fucked from an accident.
And he does say "you people who are young and healthy, don't do this"

>>39672699

pic related

>>39672714

Yes.

Someone answer this for me once and for all

Does the TM actually work?

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>>39672735

Yes. But there are better and worse versions of it around. I'd read on it a bit make a customised version yourself, following a template from rip or justin's books.

>>39672720
my numbers are 500/260/503

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>>39672748
Talentchad OUT

>>39672746
Tfw waiting to get paid so I can buy PPFST

>>39672748
Fucking talent cuck
Bodyweight?

>>39672730
why

>>39672748
>260

Lmao

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>>39672760
164

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>>39672762

Vid related and >>39672236 >>39672059

>>39672758

It is a great book, specially if you plan on eventually coaching someone.

>>39672772
yea i know lol i dont train it often i find it super boring

how much should i be looking to weigh to be competitive as a 6'3" male

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>>39672774
GODFUCKING

FUCK YOU TALENTCHAD

LEAVE NOW SO I CAN STOP FEELING LIKE SHIT ABOUT MYSELF

>>39672783
No I just plan to hoard to all this knowledge for myself. When I reach the ipf I'll mention mark Rippetoe sent me

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>>39672790

105 - 120 - 120+

>>39672790
Competitive at what level?

>>39672783
ive only been lifting 2 years i really wouldn't think id need a special prog

>>39672819
local meet level

>>39672822
>2 years to bench 260!

Lmao same as lith!!

>>39672826
105 or higher.

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>>39672822

Well if you wanna take PL seriously and try to be /plg/'s next Bodorio,

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

>>39672774
Age?

so i recently noticed i got lockout problems during conventional deadlifts. first part up to the knee is easy, then things get hard. pulled 260 from the floor some weeks ago but yesterday i tried a 260 rack pull from just below the knee and i couldnt get it up. after that pulled 250 from the floor tho, so a bad day did not seem to be the issue

my rack pull is actually weaker than my complete pull. what is this shit? fucked up form?

>>39672830
tfw 5 years to bench 285

>>39672746
i am doing justin's press emphasis variation from the ebooks. i've posted here a few time regarding it actually so apologies if its starting to piss anyone off.

my main concern with it is my slow as fuck progression. i'm not wholly sure why its happening. i actually modelled the routine a while back with your input (i am the guy who asked you why you stopped your routine generals). i can only seem to put 0.5kg per week on my press, which I have been doing, mostly successfully, for almost 5 months. i've not changed the rep schemes - since i began i have been doing 5x5 press on tuesday and 1x5 press on friday, with press accessories in there.

am i doing something wrong? should I have changed the rep scheme by now?

>>39672848
https://www.youtube.com/watch?v=jVRW13QFjgw&t=21s

>>39672847
i just want to beat hancott

lower back rounding during sumo deadlift
how to fix it?

>>39672854
Round back. Doesn't neccesarily mean that it's bad form but basically you have it somewhat easy to get the bar to leave the floor and then you have to straighten out your back to lock out.

I don't know why but Hepburn is so magical for my bench

>>39672890
just keep adding weight fuck form

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>>39672866

OHP just progresses slowly.
Cycling the rep ranges can help it get a bit faster for a while, but in the end you really just gotta be patient with it.

Also trying to improve small details on your form. And maybe add a few more sets of volume on monday.

>>39672890

Flex your lats
Try to actively keep extending your back as you lift
Strengthen your spinal erectors

Shozey's taking hands off of all faggots who hate NIGGA

>>39672917
yea, I have trouble keeping my lats tight
would conv deadlift as an accessory would help?

>>39672932

Gtfo Sean

>>39672952
I'm not Sean you stupid bitch
Hands are coming off

Bench press day. Looking for volume. Should I do 230x4x8 or a pyramid scheme ie (230x8, 240x6, 250x4)x2

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>>39672940

It would, but you would also need to train it with sumo since the positioning is different.

For conventional: https://www.youtube.com/watch?v=dm7ZbgjZklE

For sumo you also want to pull the bar towards your body, but it feels more like you're rotating your shoulders down rather than pulling them back (but the movement is the same, shoulder extension). You'll also kinda feel it in your chest.

>>39672957

>I'm not Sean

That's exactly what Sean would say if he were pretending to be somebody else.

>>39672982
Do sheiko or the tranny gets mad.

>>39672986
yea I think I want to lift too fast cause im not really comfortable in the right position (lack of hips mobility) so I don't pull enough the slack out the bar and lose tighness
thanks man

>>39671749

>I train WL not PL.

So then what are your squat and deadlift maxes? Surely you train those nice and heavy for the purposes of WL.

It probably even means you pull conventional. Which makes even you less of a faggot than a large portion of /plg/

>>39672982

I'd do 5x5, with maybe two sets of close grip bench back offs after that.

Of course, I am a benchlet, so maybe I'm not the best guy to be giving advice

Anyone else feel like they squat best when they're kind hungry?

>>39673049
Nah I find I squat best when I'm mean hungry

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>>39673029
She can squat near 2pl8 iirc.

>>39673049
Kind of*

>>39672848
Younger than you

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>>39673029

These were my personal bests. I probably can't lift that atm since I'm coming back from a hiatus.

bw 49kg
Lowbar Squat 103kg
Front Squat 80kg x2
Clean & Jerk 75kg
Snatch 63kg

I don't really deadlift.

>>39672418
Don't let them bully you trappy, I still like you!

>>39672696
Ironic

He does. He just sucks at it.

He's actually got strength extremely specific to powerlifting. He's rubbish at everything that isn't a squat or deadlift.

>>39673084
NICE! that must be like 2x bodyweight right there! NICE!

>>39672917
thanks for the advice (press guy here).

so you'd recommend something even like 6x5 or 7x5? this goes against what lascek recommends in his books, what is the merit of doing that over moving to 3x5 and 3RM?

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Is it bulking season already?

>>39673284
with those legs it is

>>39673158

>I don't really deadlift

Maybe that's why your clean&jerk is so ass.

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>>39673238

Volume is what drives progress.
The purpose of going 3x5 on volume day is in case your squats or deadlifts get too heavy, to the point where 3x5 is exhaustive enough.

The press, however, is pretty much always gonna be a relatively light lift. So no point in lowering the volume.

By increasing the volume, you can maybe accelerate the progression, or keep it rolling further.

As for doing 2x3, you can do both things if you want.

>>39673177

>tfw getting petting in the head

>290x10
Who else /making Candito their bitch/

>>39673218

>Implying you could even unrack it

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>when fat retard is catching up to your (gym) (projected) total

>bought a custom Inzer directly from their website
>read about shitty customer service and 2-3 even 4 months of waiting time fo a custom belt
>brace myself for long ass waiting time
>ordered on 1st of november, just received it
>mfw I'm in Europe and it took just over a month with no customs (even though is was sent from US)
>did I get lucky /fit/? belt is so damn nice, I'll even give it a name

>>39672107

Considering you don't even squat 4playt, you'll probably be able to continue TM for quite some time before needing a reset.

>>39672083
4 months in, no resets, VD is grueling but the reward Friday is so much worth it.

>tfw starting to get fuckarounditis from working with baby weights for months on end
Convince me to stick my plan till the new year at least

>squatting in comp
>descend into hole
>start ascent
>realise I'm too intelligent to lift that weight
>fail
Happened to anyone else?

>>39673440
Do sheiko.

>>39673440
Sabre, this is not 'Nam, this is your training, there are rules.
Sabre, you fuck around too much, you're entering a world of pain. A world of pain.

>>39672847
WHY DO WE CONSTANTLY POST VIDEOS OF FILIP LINDSTRÖM

I don't get it. I've met the guy before. Is he on here?

>>39672326

>Id bet [trappy's] balls

Pretty low bet there.

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>>39673504
Perhaps he is, perhaps he isn't.

We don't really know tBh.

How did you meet him?

If mr filip would be here I'd like for him to know that he is someone to look up to.

>>39673513
I was in line at the coffee shop and cut in front of line and he didn't even tell me not to kek. I waited around and saw him flirt haplessly with the barista and stutter about his name lol

>>39673513
I compete in Sweden. I wish I had something exciting to tell you about him, but seeing him at meets are my closest encounters.

>>39673495
Not till I move again in June. My job makes effective fatigue management more difficult than I'd like.
>>39673499
You're right but doing the smart thing is boring sometimes.

>>39672418

>Sheiko is specific for those who are training for the sport of powerlifting.

Texas Method is easily adapted specifically for powerlifting, and is better for the VAST majority of the middling lifters in this thread than some advanced program like the good Sheiko programs.

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>>39673504

He is a part of the community here, even though nowadays he only posts without his trip (usually with "not turning my trip on" and a cute pic, usually of knuts)

His tripname is Bodorio

Also he's a cute

I wonder where he is right now...

>>39673484

Did you make sure to listen to In Rainbows before the lift?

>>39673530
Maybe I should just get trips, would make things easier

>>39673324
ok, clears things up a lot. thanks. its kinda tough to figure out what to do for the smal lifts from books on the TM since usually they use squats as the main example.

If you've run TM ""successfully"" without bulking like a madman, please raise your hand.

>>39673537
>sometimes

Sheiko#30 w1d1
What the fuck, I nearly threw up.
Bench/Squat/Bench/Squat my ass.

>>39673570
the deadlift day is bonkers too lad

and I think there's a day with like 120nl for bench

>>39673513
I saw Filip at a gym in Sweden yesterday. I told him how cool it was to meet him in person, but I didn’t want to be a douche and bother him and ask him for free private coaching or anything.
He said, “Oh, like you’re doing now?”
I was taken aback, and all I could say was “Huh?” but he kept cutting me off and going “knut? knut? knut?” and closing his bum wrist shut in front of my face. I walked away and continued with my workout, and I heard him chuckle as I walked off. When I came to pay for my stuff up front I saw him trying to walk out the doors with like fifteen girls in his hands without paying.
The girl at the front desk was very nice about it and professional, and was like “Sir, you need to pretend you aren't a chad, remember?” At first he kept pretending to be tired and not hear her, but eventually turned back around and posted about no gf.
When she took one of the girls and started scanning her multiple times, he stopped her and told her to scan them each individually “to prevent any electrical infetterence,” and then turned around and winked at me. I don’t even think that’s a word. After she scanned each girl and put them on filip's "sex encounter tally" and started to say the total, he kept interrupting her by yawning really loudly.

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>>39673341
SQ or BP?

>>39673611
S-squat :(

>>39673599
Guess I'll up my caloric intake, today was tough as nails already.

>>39673284
Why are you bulking? Weren't you crying about being fat or something

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>>39673508

kekkkkkkkkk

orchiectomy is an actual thing for tgirls tho.
Makes it so you don't need to take anti-test pills everyday forever, only the est pills.

I might do it, once I'm older. I'd probably sub them for petite prosthetics tho, instead of leaving it empty.

>>39673540

ik, I've spent almost a whole year making custom TM routines for people on /fit/.

>>39673570

>running the #s instead of the ordered spreadsheets

Sounds like #30 is a prep 2 routine. Should've started with a prep 1 instead.

>>39673601
inb4 Daniel Saber

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>>39673562
tfw put on 20kg in the past 4months

>>39673631
Hey Trappy chan.

You're a faggot

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>>39673649

Hey anon.

I'm aware don't worry

>>39673601
Oh fuck I was eating and spat out a chip

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trappy likes boys....hmmm

GIMME DAT BOIPUSSY TRAPPY!

>>39673631
I'm doing #29,30,31,32.
It's my second month now.

Reminder that Blueshoes increased his deadlift from 120kilos to 160kilos in a month.

He is a genetic chad and will surpass 90% of the plg population in no time.

>tried db bench again for the first time in months
>didn't feel like aids for once
>no idea what changed

???

Usually when I try it I just get shoulder pain.

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>>39673687

Oh, alright. Well that sucks then kekk

Btw you're not really "supposed to" run 29->30->31->32

You run 37->31->32(if competing) or 37->30->32(if competing)

But this # system is old, taken from his books. He has since updated his system along with his programs.
A lot of stuff still is similar or equal, but it's organized nicely by Sheiko himself now.

Here are the links:

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

>>39673671
hey trappy fucking kill yourself already you attention whoring degenerate who's actively ruining this board solely for his own hedonism

>>39673284
How would you describe your training at this point in time?

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>>39673546
>I wonder where he is right now...
We may never know.

>>39673751
Have you even run sheiko yourself?

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>>39673751
am i a beginner, intermediate or advanced

>>39673484
Every single third squat attempt desu

>>39673751
>Btw you're not really "supposed to" run 29->30->31->32
...oh. Well.
Thanks for clearing things up, Trappy. I basically just went like stated here: http://www.powerliftingtowin.com/sheiko/

Guess I'll just continue with 29-32 for now, though.

>>39673779
you are an autistic underage fuck

>>39673737
That's about where it should be for him. It will slow down if he doesn't gain weight. He could be 240 if he wanted

>>39673783
No, he's a new Sean character

>>39673562
>run TM ""successfully""
>bulking like a madman

Define these. I got a good few months out of it gaining ~3lbs a month.

>>39673783
that is stronger than you ;)

>>39673792
True, but I dont mind.

This week, I work on descending as fast as I can in the kit becuase you get way more out of it if you do

>>39673789
He's real. I've seen footage

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>>39673822
Oops

Volume PR with 190kg

>>39673830
Sean picks lifters on YouTube and pretend to be them for attention.

Sad really.

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Why is equipped so bae

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>>39673830
why is it that any new person is some how sean

>>39673833
Looking good senpai

>>39673844
And depth was not hit once that day

>>39673833
>dat back arch
>dem tiny arms
>dat short ROM

>>39673844
A little high there bud

>>39673833
New bench?

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>>39673779

I'd recommend you the advanced large load if you can train 4 days, intermediate large load if you can't.

>>39673782

You can test your maxes after the #30, and start again from one of the spreadsheets.
The #30 is the prep2 from the intermediate large load. So after you test your maxes, you can start the intermediate large load from the start.

The #32 is really mostly used if you're gonna actually compete. If you're not competing, do the first week only so you test new maxes.

>>39673773

I've directly coached like 6 people of different levels, age, and gender through Sheiko programs. So I got quite a bit of experience with the programs.

And at that time, most trainees were running Sheiko in the gym (they had a competition later, but I didn't get to participate).

>>39673857
>>39673859
Yeah. Is doubles. If I am high this weekend for singles, give me grief.

>>39673860
Yeeee we've chucked the shit bench and now bgwlc has 3 useful benches

>>39673869
I actually want to compete in my first meet in April, but I'll be done in march already.
>So after you test your maxes, you can start the intermediate large load from the start.
Sounds reasonable, thanks.

>>39673869
>directly coached like 6 people
How is haino doing?

>>39673844
You look a little less fat in this clip

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>>39673833

Kind of scary how your shoulder struggled to position itself during the pressing. Specially around the middle.

I guess it's because of the shirt sleeves?
Does that happen everytime?

I've got no experience at all with equipment.

>>39673869
I'll give you my advanced large load you fucking slut

>>39673907
The suit holds it in

Reminder that 3 day a week programs are shit for novices and 5 day a week upper/lower split is best.

Is so beautiful ;_;
https://www.youtube.com/watch?v=XgWJCxYGwio&feature=youtu.be

>>39673913
I wondered if that was it.

>>39673631
Why are you posting shit like this picture
Why why why
the only possible fucking answer is attention and to derail the fucking thread you fucking mentally ill fuck
just fucking stop posting this trash and 90% of the fucking problems are gone
cunt

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>>39673910
>Does that happen everytime?
No, only with weights I struggle with. What's actually happening is I'm rocking from side to side as I try to straighten my elbows. Just something that happens at RPE10 desu

>all four singles were RPE10

>>39673926
Trip on Cody LeFever

>>39673790
How big are you?

>>39673937
She's actually being pretty helpful unlike you, Anon.

>>39673910
>I've got no experience at all
Clearly.

Go start your own "mentally ill olympic lifting and animated cp general"

>>39673951
Fucken huge bro. I'm 5'10" and I went from 170ish to about 185 on TM. Floating right around 200 these days.

In all fairness, I didn't eat enough to make SS work very well/very long though.

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>>39673939

oh... ok. kekk
I was already theorycrafting in my head how that would affect the moment arms at the shoulder and why the equipment did that specifically. lmao

>>39673911

w-wew

>>39674011
yeah just bad technique. It's harder to descend fast, it'll take me a while to get the hang of it and execute it well.

>when jap unrack lets you arch even harder and allows for your butt to barely touch the bench
Feels good man

>>39674025
Pls be max grip too

>>39673980
It seems to me, at least, that the bulk was a little on the high end wrt. weight gain speed. Especially if you still had some SS left in you.

But what the fuck do I know. [spoiler]nothing[/spoiler]

>>39674025
Did you just start doing this

>there are still people NOT doing this

>>39674032
Yeah, I'm at max grip with jap grip, it's wonderful. A little rough on my wrists, but it's manageable. I have gone full meme now.

>>39674049
I'd do jap unrack, but I'd never use it to arch even harder to the point my ass barely touched the bench. This is amazing. I literally feel like the rest of my body is doing the work, and my arms/chest aren't doing a damn thing.

>>39674074
I think Dreamer said something like "the wider my grip the more bench feels like an isometric"

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>>39674074
>>39674051

>there are people RIGHT NOW in this thread being close grip memers
Smdh

Also just realised FR outbenches me now

>>39673967

Announcing reports is against the rules.
4chan is not your safe space. If you can't handle it go back to /r/powerlifting.

>>39674093
>I outbench you
I wish, but not yet. I will very soon. I could probably manage to pause 315 by the end of the year

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>exam on wednesday
>should be studying
>watching twd all day instead
HOT DIGGITY DAWG

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>>39674107
290lbs for 10?

Isn't that 132.5kg?

>>39674122
That was squat :(

I did 240x10 on Saturday for bench. Probably will do 245x10 this Friday

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Got em again laddos

>>39674108
>twd
ayy

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>>39674170
The memes got to me

https://www.youtube.com/watch?v=ToxmbOr00co

Oh my mymymymy oh my moth-er

>>39674160
One of these days you're gonna pull that shit and it will actually be bench :^)

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>>39674205

>>39674108
Wew, it's become a chore watching that show to the point that I've forgotten to download the past five episodes or so.
>>39674087
>Dreamer
So glad he posted his feet-up benching. It's really improved my bench technique.

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>>39674122
Do the good Japanese pressers use hand-offs of do they all unrack like this?

Had a final today and two more tomorrow. Feel like lifting might help with stress. Should I lads?

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>>39674233
It's never a chore when this guy is around

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>>39674238
>Do the good Japanese pressers use hand-offs
Some do. Daiki and Fukushima do. Suzuki doens't

>>39674233
Decent. Jeff Dean Morgan is fun. At this point I'm just watching because I've been watching for so long.

>>39674242
If you don't have to study, sure. If you have to study, I wonder if you're better off preserving the mental energy tho, unless stress of not lifting is worse than the mental energy expended for lifting.
>>39674268
Same tbH.

>>39674242
>time spent studying and getting an A
>time spent lifting and not getting an A

>>39674242
I personally would, because it keeps my mental health in check, and keeps me from freaking the fuck out.

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>>39674264

Do you have the Daiki's 3rd attempt webm?

Also idk why but everytime I post this Hubbard webm people lose their minds.

Finally got a 100kg bench @ 68kg.
Who here /povertybench/ but happy?

>>39673546
Ways found your semi for bodorio kinda cringey especially when he seems like he finds it v awkward

It's people like you that are partly the reason why he isn't so active now I think

>>39674434

100kg at 68 means you're stronger than most of plg

Congrats

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LADS I JUST HAD LITERALLY 4 SCOOPS AND I'M TRIPPING OUT, EVEN MY FINGERNAILS ARE GETTING GAINS

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>>39674456
>>39674434
Official Poverty Bench Thresholds from Nathan Baxter
59 - 110kg
66 - 120kg
74 - 130kg
83 - 140kg
93 - 150kg
105 - 160kg
120 - 170kg
120+ - 180kg

>>39674518
>Tfw 10kg under threshold

>>39673193
>Ironic
>
>He does. He just sucks at it.
>
>He's actually got strength extremely specific to powerlifting. He's rubbish at everything that isn't a squat or deadlift.
Huh. I just assumed he wouldn't train bench much since 1: he'll always suck at it and it's boring and 2: there are more kg to be gained by spending the energy on deadlifts instead.

>>39673631
You literally, figuratively, metaforically, theoretically and metaphysically can not deny that this picture is pedobait.

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>115kg bench at 120
haha... ha.. ha ...

>>39674518
>>39674554
>tfw 60kg under threshold
It's going up fast though, so... That's good, I guess.

>>39673844
i've seen this guy squatting on /fit/ a fucking ton and every time he does partials

is this nigga chronically inflexible or just an egotistical tard

>>39674729
It's equipped

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>>39674729

That's equipped. It's hard to reach depth with the suit.

>>39674729
>>39674729
>equipped

>>39674517
4 scoops of...?

>>39674518
>Official Poverty Bench Thresholds from Me
59 - 209 kg
66 - 228 kg
74 - 240 kg
83 - 252 kg
93 - 256 kg
105 - 269 kg
120 - 300 kg
120+ - 335 kg

>>39674767
Steroids probably

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IMPORTANT

HAVE YOU RUN SHEIKO?

HOW MANY YEARS LIFTING EXPERIENCE?

WHAT IS YOUR WILKS?

ARE YOU STILL PROGRESSING?

ARE YOU A FAGGOT?

>>39674788
>multiply

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>>39674804
guess again

>>39674800
yes

3

~424

gosh I hope so

no

>>39674822
>424 wilks after 3 years of lifting
Yeah no go fuck yourself.

>>39674841
it's alex i'm pretty sure

fucking talentcucks

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>>39674841
why are you so angry

>>39674860
There's no way in hell that's raw. I refuse to believe that. At least not without being juicy.

>>39674356
No

Check YouTube Jens64

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>>39674874

Some say he traded his soul for a dark program known as spotoshot.

>>39674800

>HAVE YOU RUN SHEIKO?
No.

>HOW MANY YEARS LIFTING EXPERIENCE?
3

>WHAT IS YOUR WILKS?
Like... Uh... 250 or something? I'm a fatty, and I get injured a lot.

>ARE YOU STILL PROGRESSING?
Yeah, I actually just started progressing recently when I started doing my own programming.

>ARE YOU A FAGGOT?
Mostly no.

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>>39674891
try harder

>>39674874
>At least not without being juicy.
all im saying is he goes to haacks gym

>>39671820
>was a faggot 3 years ago when I was still in high school
>I still am a close minded faggot but now someone has made a compelling argument for harmless drugs

congrats on avoiding cognitive dissonance

>>39674593
No one in powerlifting thinks like that

>>39674917
>No one in powerlifting thinks like that
Matt Sohmer

Yeah it was kind of stupid thinking by me.

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>>39674800

>>HAVE YOU RUN SHEIKO?

No

>HOW MANY YEARS LIFTING EXPERIENCE?

~2, around 1 pl

>WHAT IS YOUR WILKS?

sub 300 (technically 0 as I have not done a sanctioned comp yet)

>ARE YOU STILL PROGRESSING?

Yes

>ARE YOU A FAGGOT?

Not yet

>>39672008
Then split the workout and do them 1/2 in the morn and 1/2 at night faggot

>>39674800

Yes

1.3 years

346

Yes, sheiko is good

Not really

>>39672059
I make 7.5-10% jumps every 3 months on sheiko. Get on my level mentally ill cu- dick.

>>39672236
Ive run it for 1.5 years and gained roughly 22.5%

>>39674800
yes

5

352

no, GDE

maybe

>>39674800
>HAVE YOU RUN SHEIKO?
No
>HOW MANY YEARS LIFTING EXPERIENCE?
1 year strength training
>WHAT IS YOUR WILKS?
0
>ARE YOU STILL PROGRESSING?
Yes
>ARE YOU A FAGGOT?
Always

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>>39674800
No

2

411

Yes

Maybe

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>>39674990
>>39675036

Good progress bbys, keep going

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>>39675567
what lift does sheiko help the most on

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>>39674990
>>39674025
>>39673341
>>39672875

TALENT
SHITS
OUT

>>39675653
yeah im with you alex lad

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>>39675653
https://youtu.be/Fsp0jy61vQU?t=12s

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>>39675620

Bench and Squat are the ones that most people improve the most. Deadlift will also improve of course, but in general not as fast as the other two.

The 4 day program (Advanced) is better for your deadlift than the 3 day program (Intermediate), as it has 2x frequency and a lot more deadlift volume.

Some people customise the program to include more deadlift volume, variations, frequency, etc.
With the guys I used to coach, for example, we'd do RDLs or touch and go DLs instead of doing the goodmornings from the Squat days.

>>39675735
looking at the sheiko template
on prep cycles am I supposed to squat then bench then squat again in the same session?
redpill me you dirty tranny

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>>39675758

Yes. You do in the order it's written.

But as he says himself, the spreadsheets are guides, not rules. If you need to save time, or have limitations due to the gym equipment, or whatever, you can do the second bench section right after the first.

I'd recommend doing in the order though. I've found it's more effective this way, or should I say it feels more effective this way.

>>39675653
You're making progress on Sheiko senpai

>>39675806
side note
I have 4 weeks entirely free winter break and I want to get my training back on track
any program designed for short term like that?
I know candito has some shorter term templates

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Trappy, can you look over my routine?

morning routine:
Farmer's Carry- 25 Meters x 10 Sets
Back Squat OR Front Squat- 10 Reps (use choice for remainder of workout)
Weighted Carry- 100 Meters
Weighted Walking Lunges- 10 Reps each side
Dumbbell Deadlift- 10 Reps (same weights as Farmer's Carry
1. Push-ups- Max Reps
2. Sit-ups- Max Reps
---- 5 Rounds
3. Then, Run 3 Miles
1-2 hours weight lifting all the techniques I know

Mid day is pic related


Evenings are this.
https://youtu.be/D53Dxw8g23o

Every day.

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>try squatting narrow like bodorio
>valgus goes thru da roof

Why is this. It seems like a wider stance would allow for more valgus.

>>39674025
what's a jap unrack?

>>39675914
Unracking like this >>39674264

>>39675914
Ass in the air

>>39675897
I'd bs that it's something to do with your adductors trying to contribute but not being able to productively in that position

>>39674264
>>39675940
Why are the japs such good benchers?

Just culture? Proportions?

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>>39675940
good to see you progressing lad
youve overtaken my bench now

just have to sort that squat out

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>>39676050
>>39676050
>>39676050