/plg/ Powerlifting General

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HEY GUYS I SEE THERE ARE TWO /PLG/ THREADS UP ALREADY BUT I BETTER MAKE A THIRD BECAUSE I SUCK COCKS OK?

>>39676145

Go back to your cesspool on /fit/. This thread is for powerlifters only.

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>>39676084
I only have a frontal view, not the most useful. How do I test ankle mobility?

That makes sense though.

Also now looking back at this I wasn't quite doing the same setup thing bodorio does where he pushes his hips through and rotates his gluten into place (or something)

OK lads, fun challenge time

Load your bodyweight on the bar, set a timer for a minute and squat.

Just did 30 try and beat me :)

>>39676167
>powerlifters only
lets be real. half the people that post here dont compete

>>39676189
i really dont like your squats m8

>>39676216
i agree
they need to leave

>>39676189
Fucking hell that valgus, what the fuck man...

I can't see ankle mobility as the cause of that.

>>39676216

As long as they're preparing for a competition, or involved in the sport in some way, then that's fine.

OK lads, fun challenge time

Take your dick and beat it until you cum

Just beated it 2301 times, can you beat me?

>>39676189
LEANER
E
A
N
E
R

>>39676256
does look a bit small for a 120 lifter Tbh

>>39676216
>half
Doing one meet does not make you a powerlifter for life.

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>>39676167
competing seems pretty boring

>>39676189
Holy valgus you almost made your knees clap

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>>39676134
I want to have filips babies n-no homo

>>39676267
ive never heard anyone at their first meet say that was their opinion of the day
and you can make some powerlifting friends if you try
you are a frog tho

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>>39676267
are you commie

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>>39676235
it's really only that bad with the narrow stance + highish RPE. m-my warmups look okay

Maybe I'll try putting a band around my knees for a while.

>>39676224
me neither. I just want a pretty squat.

>>39676267
Doing the same routine for years with no goal or objective is more boringer.

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>>39676289
never have competed it just looks boring

>>39676290
im a friend of his

>>39676189
I think you can fix it with banded squats, tho. Slow, banded squats for warmup, or even a few quick sets on rest days.
>>39676292
Yupyup.

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>>39676303
dont do the same routine then

>>39676292
>I just want a pretty squat.
im not sure that is possible friend
you got a front view of your normal stance?

>>39676306
yeah i get that, im just saying no one walks away after saying that, that i have seen anyway
just do a meet lad
you are already kitted out lol

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Who here /notgatekeeper/?

>>39676243

I got 0. Does that mean I win?

>>39676189

It is the best view.
It's definitely not your ankles, but it does involve your feet.

See, the reason you're having valgus is because of the weight and your tibialis muscle pushing and turning your feet towards the medial line.

To fix that, you have to work on changing your motor patterns.
First thing is, start at your feet. When going up from the hole, think about screwing your feet towards the lateral lines.
Second thing is, trying to get your abductors more involved. Just actively try to push it hard so that your knees stay open. If you have them, you can also use bands as resistance to queue you to use your abductors more.

Put 2 and 2 together and your squat should look much better.

Since you're training motor patterns, it's a lot more about repetition than weight. Focus on getting it right, and eventually it just becomes natural.

Hope this helps you solve the issue!

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>it's a Boris gives me retarded arbitrary rep counts episode

What are you lads training today

>>39676357
>Just actively try to push it hard so that your knees stay open
kek
literally try harder

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>>39676381

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>>39676387

Well, you have to do the feet screwing as well kek.

>>39676381

Are you sure that order of reps is right? I don't remember it being like that.

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JUST A REMINDER THAT BLUESHOES IS DESTROYING PLG
THATS RIGHT:
BLUE SHOES IS DESTROYING PLG
BLUESHOES IS DESTROYING PLG
BLUE SHIES 8A DWSTROYING 9LG

AND BLUE SHOES IS DESTROYING PLG

HE WANTED TO DESTROY OWG

HE DID

HES TRYING TO DESTEOY PLG
AND HE IS RIGHT NOW

HE IS TRYING TO MAKE EVERY THREAD ABOUT HIM

ONCE HE DESTROYS OWG AND PLG, HE IS GOING TO deaATROY ALL OF FIT AND 4XHAN

HE MAY EVEN BE DESTROYING OTHER BOARDS AS WE SPEAK

REMEMBER TO DESTROY BLUESHOES BEFORE HE DESTROYS US

IGNORE BLUESHOE POST
BLOCK BLUESHIES POST

DONT LET HIM GET TO YOU

DONT READ HIS DRIVEL

WE NEED TO KEEP OWG ALIVE

AND JUST REMEMBWR THAT TRAPPY CHAN IS OUR LORD AND SAVIOUR, AND IS BLUESHOES WORST ENEMY

SHE WILL PROTECT US

>>39676381
a mod on his forum says you can do alternating sets of 5 and 8 on those days if you want a harder session

>>39676415
tfw no qt gf

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>wake up
>it still hasn't got any better

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ive got doms from squats 2 days ago
>didnt squat for months (injury)
should i just start sheiko anyway lol

>>39676395
U tell me

>>39676404
It hasn't been changed since I downloaded it. So yes I'm sure unless the original file is wrong

>>39676418
I'll do it as written, but that's an interesting idea

>>39676189
my knees hurt now

>>39676433
it's never gonna lad

>>39676404
What do you mean by screwing your feet towards the lateral lines?

>>39676256
>>39676263
96 (ninety six) kg this morning. I'm gonna keep dieting down to 90~ and then stay at a small surplus and/or maintenance til my meet on April 1st.

hopefully I don't fuck it up and end up 93.5kg

>>39676307
>>39676357
Danke, I will try implementation of bands and screwing.

>>39676342
I actually don't have one atm.

>>39676357
fuck off with your retarded-ass explanation

>>39676189
the transfaggot is right tho, you just need to not let your knees cave. if you feel them going in, and you can't keep them out, just fail the rep.
That way you're not practicing faulty reps.

>>39676538
>April 1st.
what a day
i remember it well

Just dropping off a little tip for The Press which might be of use to some people here - throughout the movement, be aware of your mid foot and feet in general. Doing so will greatly help balance during reps and cut down on wasted energy by not moving the bar perfectly vertically. It will also make you more aware of your whole body in general since the visualisation point is as far as can be from the direction of movement of the bar.

Helps me a hell of a lot.

>>39676550
thanks but i havent done it in years

>reading proposal up and down to make a powerpoint
>the fucking state of it
The questioning post-presentation won't be a bloody good time at all.

>>39676538
And slooooow reps.
Lean af fAm.

>>39676550
moving the bar horizontally doesn't really cost energy, mate.
gravity forces are perpendicular to the floor...

>>39676538
>screwing

How did the tinder date go.

>>39676610
If the bar starts to drift horizontally you need to do work to bring it back

No offence but your understanding is poor. Do you lift?

>>39676610
>>39676630
damn everyone is an asshole

>>39676610
Is this a funny joke

>>39676630
you don't need to bring it back as long as it stays somewhere over your foot.

also, you move the bar horizontally mostly with your lower body, so it doesn't really take any work from your front delts.

>>39676648
no. people are always meming about vertical bar path nonsense, whereas in reality it hardly matters.

>>39676662
You CAN'T be serious

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>>39676454

Nope, you're good. I thought yours was one of the medium programs, which have a different order (3-7-4-6-2).
It's just that the day is basically the same, so I recognized it erroneously.

>>39676522

Screw them by pointing your toes out.
You can see that if you screw them in, it basically brings your knee in as well. This is a simplified explanation of what causes the valgus during the squat (tibialis acts causing inversion).
So by screwing out, you prevent your tibialis and the forces to affect your feet and thus your knee.

>>39676672
semi-serious.

bar all-over the place is bad, yeah.
bar over mid-foot throughout the lift is good, yeah.
but a vertical bar path isn't good because of "wasted energy", it's good because it allows for proper positioning (so you can transfer the most amount of force into the bar).

>>39676682
do you seriously think the tibialis anterior is what causes valgus?

you don't think the MASSIVELY stronger adductors cause it?

ffs

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>>39676721

Yep, it was a breakthrough study that showed us.

They compared activity of the adductors in cases of valgus and no valgus, and they were literally the same levels.

They also compared the tibialis activity, and voila, tibialis had a fuckton more activity in the cases where valgus occurred.

From that, it was simply a question of reanalysing all the biomechanics and seeing if you can actually explain the valgus with the tibialis.
Turns out yeah you can.

Crazy how something so small can cause the entire machinery to go bonkers.

>>39676862
i don't care about your explanation.

post the study.

>>39676862
>They compared activity of the adductors in cases of valgus and no valgus, and they were literally the same levels.
https://www.strengthandconditioningresearch.com/2012/12/28/what-causes-knee-valgus/
34% higher in this one, tho. Participants did an overhead squat, for the record.

>>39676900
34% is a shitton, damn.

>>39676907
The researchers still point to the ankle and calves as the culprit of valgus, tho.

>>39676893

https://www.strengthandconditioningresearch.com/2012/12/28/what-causes-knee-valgus/

>>39676900

Yes, I reread the study and I misremembered a few things.
It was gluteal activation that stayed the same.

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Trappy if I hate hate HATE deadlifts and I like squatting and I want to replace all deadlifts in the sheiko I'm doing >>39676381 with SSB squats how should I do it? I'm thinking kind of roll with it almost like a straight up super substitution. Like for example of sheiko has me deadlifting 3 doubles at 85%, do 3 moderately hard doubles with the SSB. Or should I make it like just a straight 5x5 and taper it down closer to the competition?

My plan is to deadlift only on skills test, then about 10 days out work up to what I think my opener will be, then at the competition.

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>ywn alex

>>39676900
>>39676918
also thanks for posting the source, instead of shitposting/misremembering like a trans.

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i need reasons to not kill myself thanks

>>39676988
Are you the guy who used to spam threads lying about being a twink top who fucked muscular guys?

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>>39676996
no

>>39677005
well at least you're not that faggot, there's one reason

>>39676967
>like a trans
No reason not to be civil now, is there?
>>39676942
You'll regret it.

>>39677014
that's actually me being as civil as I can.

>>39676988
Try pushing boulders up hills

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>>39677060
>one must imagine Isley happy

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>>39677060
no

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>>39677014
enjoying training > progressing
I'd rather enjoy training and have one lift not progress or go down 10lbs than hate a third of my training days and have it increase 10lbs in 3 months.

also historically the best thing I've ever done for my deadlift if SSB squats with 0 deadlifting. for a few months. took 3 months and did exclusively SSB squats on a 5x5 LP for a while and did a 30lb PR on like my second deadlift workout after. not that I expect this to repeat, I don't, but in my own experience there is validity in it.

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>>39676900

lmao my explanation is actually nonsense in many places.

Guess I'm a bit rusty and should reread some things before talking about them again.

Still, the feet screwing does help because it acts as a force for external rotation.

>>39676942

So you want the lowbar and SSB squats to drive the deadlift progression?
Because the SSB is a very quad dominant variation, and while the lowbar does involve more hip extensor action, it's still a quad dominant lift like every squat.

And the deadlift is a very hip dominant lift, hamstrings and glutes.
Getting very strong quads from squats will only help your deadlift so far (though SSBs will strengthen your spinal erectors a lot, which helps for deadlifting). And while your hip extensors should still get stronger, you'll spend so long without floor pulling that when you do pull it's gonna feel worse than ever.

If you wanna do SSB, I'd recommend just copy the planning from some squat days, and use the %s, and paste it over the deadlift planning.

However, if I was acting as your coach, I wouldn't let you sub deadlifts for SSB squats. I don't see that working well besides the fact that you're probably gonna have more fun... until the competition comes.

Unless you have another plan?
I mean, you can add SSBs in the program without having to stop deadlifting. And I know you want to stop deadlifting, but if your plan is to compete on all three lifts you have to train the three lifts.
What you can do is perhaps a compromise? Lower the frequency or volume of deadlifts and do SSBs

>>39676967

Only on 4chan you get insulted for bringing in new knowledge and solutions.
Classic.

Also it takes 5 seconds to find the study on google.

I get it that you naturally feel more attracted to a fatherly figure, and me being something that goes against your conservative values makes you be naturally more aggressive towards me. But let's try and not be animals here.

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>>39676942

But this is just me, ofc. You're the one who knows what's best for you, and have the experience with yourself.

So in the end, I'd say follow your guts. If it turns out to be the wrong decision, you really wouldn't have lost much time at all - and you still had fun.

Hopefully saying this doesn't come back to bite me in the ass later on kekkkk

>>39677112
>>39677121

On a similar topic trappy, I really hate regular squats and have weak spinal erectors. After the competition I'm doing in 6-7 weeks, would it be okay to train for a while with just SSB squats and deadlifts instead of normal low bar squats?

>>39677128
SSB is harder on the spinal erectors...

>>39677112
Will you be the father I never had?

>>39677112
>And the deadlift is a very hip dominant lift, hamstrings and glutes.
Stop posting so much misinformation, goddamnit.

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>>39677128

I'd say so, yeah. Just do a few sets of lowbar now and then to keep the motor patterns fresh.

I'd probably also increase the deadlift volume a tiny bit.

>>39677136

No sean, bugger off.
And I won't be your mom either.

>>39677143

It is though.

If you're gonna come with bold claims, back them up.

>>39677134
Yeah, that's the point. To strengthen them.

>>39677155
Okay, cool. I might actually try doing this for 3+ months after my meet just to see how it goes. Should I deadlift twice a week if I plan on doing that?

>>39677112
>I get it that you naturally feel more attracted to a fatherly figure, and
Is there any chance you were posting in the boardie b8 thread the other day lol

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>>39677169

Good night lads.
>03:40 am
feck

>>39677019
Maybeeee, uh, work a bit on that?
>>39677079
Well if you care so little for the deadlift, then sure.
That period you talk about probably sorted out some relative weakness, so unless that happens again I rather doubt you'll see the same improvement, or any improvement at all.

Also, what Trapp said. You really shouldn't avoid the movement entirely.

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>>39677167

Imo you should always deadlift at least twice a week.

I think it might go well for you. SSB squats are probably gonna fix you gud... or kill you.

>>39677193
>always deadlift at least twice a week

But muh 3 day sheiko

Should I seriously be adding deadlifts to that?

>>39677155
>bold claims
You're the one making claims all the time.
Anyway, the adductor magni are the most important hip extensors in squats and deadlifts. Knee to hip extension ratio is lower in deadlifts, yes.

Assuming you keep a straight back, the quads still play a vital role in the first half of the lift, which is also the hardest part of the lift. Sticking point is pretty much always before the bar passes the knees (assuming straight back).
Hamstrings aren't as important as adductor magni in the first half, because they oppose quads while the adductor magni don't.
Glutes aren't as important in the first half, because their hip extensor moment is relatively low in high hip flexion.

>>39677167
>Yeah, that's the point. To strengthen them.
Oh, haha, good then.
I'm not used to seeing people attack their weakpoints instead of running from them.

>>39677192
>Maybeeee, uh, work a bit on that?
you're right, i should blame him for his shitty personality and shitposting, and not his transshit.
next time i'll call him a regular faggot.
better?

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>>39677112
>So you want the lowbar and SSB squats to drive the deadlift progression?
yes mostly it just that I really, really dislike deadlifting and I've had success in driving it with SSB in the past so I figured what the heck
>Because the SSB is a very quad dominant variation
ye it's great right
>If you wanna do SSB, I'd recommend just copy the planning from some squat days, and use the %s, and paste it over the deadlift planning.
so just pick something that I think might be a reasonable max and plug that in and roll with it? did I read that right or nah
>However, if I was acting as your coach, I wouldn't let you sub deadlifts for SSB squats
good thing you're not then :)
>I mean, you can add SSBs in the program without having to stop deadlifting
no it's that I GET to stop deadlifting
>but if your plan is to compete on all three lifts you have to train the three lifts
LALALALALALA
>What you can do is perhaps a compromise? Lower the frequency or volume of deadlifts and do SSBs
maybe I'll deadlift like every other week or something

>>39677121
it's really just that having fun and not hating a third of my training days is more important to me than progressing a lift that I hate maybe like 10 lbs in 3 months.

ty my friend

>>39677192
I don't expect a ton of improvement tBh. if my deadlift even stays the same I'll be happy. really my only goal for this training cycle is to get my squat back to where it was a few months ago. bench improvement would be cool but even that is a secondary goal at this point

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>>39677200

What I used to do is just substitute the good mornings on the squat days for either RDLs or touch and go Deadlifts.

>>39677214

Here's pic related if you want to have a good read on deadlifts.

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>>39677214

And here if you wanna learn how the hamstrings actually work.

>>39677233
I just showed you why your claims are shit, and you link me a screenshot of your shitposting?

Holy shit, dude, that's some next-level assholery.

>>39677244
holy shit, please fuck off with that garbage.

>>39677245

No, almost everything you said is wrong or only partially right.

I linked you something that will explain the why's and how's.

If you really care about learning, then read.

>>39677228
This is my favorite picture.

>>39677261
Dude, you're delusional.
I've already read those shitposts earlier, and even explained to you how they're wrong, and how you're misinterpreting and misapplying a lot of things.

And instead you just keep shitposting here.
Really nobody else to point out your mistakes, because nobody in /plg/ actually knows anything about kinesiology.

I'll give you one thing though, if this is your intention, you're a really good troll.

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>>39677214
>mf
>>39677228
>really my only goal for this training cycle is to get my squat back to where it was a few months ago.
Well that justifies your case better. You really should still have some form of deadlifting to not lose the movement and coordination.
Please make sure increasing the amount of squatting doesn't fire back at you.

How good is sheiko for aesthetics/building mass?

https://www.youtube.com/watch?v=vimZj8HW0Kg

Oh this trappy-anon shit's heating up.

I'm excited to see where this goes. It's like the old /rg/s. Question now who is gonna devolve into spewing complete ad hom first.

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>>39677228

>so just pick something that I think might be a reasonable max

Yeah, or test your max. Whatever you think is safer haha.
But I'd recommend not using the %s and plans of the deadlifts for SSBs, and instead copy some of the squat stuff to the deadlift days and doing SSBs with those.

>maybe I'll deadlift like every other week or something

That would be good.

>it's really just that having fun and not hating a third of my training days is more important to me than progressing a lift that I hate maybe like 10 lbs in 3 months.

Then go for it.
It's all about having fun, in the end. And it's not like you're committing to do this for the rest of your life. You can still change your training in the future, if it becomes needed.

>>39677286

I could spend half an hour here writing you a lengthy explanation of everything that's wrong with your post.

But you don't wanna learn. You just want to argue. I'd just be wasting my time. Time I don't have to waste.

>>39677296

It's not a program for building aesthetics...
It has a llot of volume, so you're gonna build a lot of muscle, but most of the volume is squat bench and deadlift. Don't expect to build "aesthetics" just from those three lifts.

>>39677326
There's nothing wrong with my post, and it's really fucking arrogant and hypocritical to claim someone doesn't wanna learn, when you're actually the one who doesn't want to be wrong or learn.

I don't even care that you've fucked up your understanding of the lifts so grossly.
It's only all the anons here that fall for your shit.
It's like /r/fitness with the retarded 101 "anatomy" posts; tons of upvotes, tons of misinformation.

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>>39677296
spotoshot

>>39677326
mfw you don't stop replying to people that are just trying to piss you off

>Yeah, or test your max
not gonna do that at this point. I'll just roll with like 475 or something. according to my workout spreadsheet I've done 425 for a 5x5 with it so idk I guess I'll just roll with 480 or something for a max.

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night night /plg/ <3

>>39677372

ye, I'm going to bed

night night alex <3

>>39677372
>people that are just trying to piss you off
showing people how they post misinformation equates to trolling now?

you deserve it then.

>>39677441

pls gib me tl;dr

Is it that you don't understand Lombard's Paradox?

>>39677372
spotoshot?

>>39677456
You mean that two muscles that seemingly counter eachother can still provide movement, because their moment arms are different? Yes, that's easy to understand.

The tl;dr is that trappy gets so many things wrong in ways that aren't clear unless you actually know how the stuff works, so people gobble it up.

to be honest, any trappy post involving biomechanics would be better off being replaced with a link to a relevant nuckols article than the misinterpreted shit he/she/whatever posts.

>>39677501

you said too many words after tl;dr

>>39677501
desu trappy usually agrees with Nuckols on most major points about biomechanics

>>39677501

>trappy gets so many things wrong in ways that aren't clear unless you actually know how the stuff works

At least she knows how a deadlift works, unlike you.

>>39677512
>you deserve it then.

>>39677518
Except Nuckols is actually smart and did the research and background studying.
His articles don't have nearly as much misapplication of information.
So the point still stands that all the (biomech) trappy posts should just be replaced by links to good articles.

>>39677526
Just because he/she/it posts a lot of seemingly correct information, doesn't mean it's right. You probably don't understand it nearly as well as either of us, so you can't judge it.
You can only "trust" someone based on their lifts or who they've coached or whatever.

so basically, fuck off

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>>39677526
>she
He

>>39677571

I'm almost a PHD on this shit.

You're the one who posts stupid shit like adductor magni being more important than hamstrings and glutes.
trappy posts stupid shit sometimes but at least she corrects herself.

>>39677590

I know what you're implying but Haino isn't mulato and doesn't live in Argentin

>>39677571
Nobody Wants to read your skeleton wars. Fuck off m8

>>39677604
>I'm almost a PHD on this shit.
proof it.

>stupid shit like adductor magni being more important than hamstrings and glutes
oh, nevermind, this confirms you're lying.

>trappy posts stupid shit sometimes but at least she corrects herself.
yeah, I showed him how he's wrong a couple of times, and one time he did actually acknowledge that he fucked up.
but then he also made a ton of excuses and tried to explain it away like it wasn't really his fault.
still fucking stupid.

>>39677613
nobody wants to read trappy's cancer, and yet he keeps shitposting. fuck off

>>39677641

>nobody wants to read trappy's cancer

We do.
You seem to be lost, want me to help you find your way back to the /fit/ catalog?

>>39677655
every day /fit/ keeps getting shittier.

probably my own mistake for thinking /fit/ could be anything more than feels/fatpeoplehate/sip/humor/pepe/nogf threads.

>>39677687
this place has been going downhill since marcel left. plg should be renamed to trappy posting general.

>>39677687
>fit doesn't behave in exactly the way I deem is correct
>it is SHIT

Away with you child

>>39677687
Im going to Make plg again but then again no

>>39677687
>every day /fit/ keeps getting shittier.
It objectively does. Weaker, more mentally ill, and just flat out faggier.

>>39677702
>>39677725
yep

>>39677703
yeah, giving people good advice is too much to ask for...

>>39677725
i will say one thing though, the advice/answers in QTDDTOT are usually polite and good.
so as long as trappy doesn't shit that one up too with his cancer, people are still being helped by /fit/.

>>39677725
>faggier.

Mate, you have no idea what /fit/ was like two years ago, because you're 13.

>>39677351
Trappy-chan is learned, not experienced. In my experience, the latter is normally the one to listen to.

>>39677866
Your SJW streak is about as unattractive as your squat form.

>>39677872
Well, there are people who are both.
Strength coaches like greg nuckols, mike israetel, eric helms, etc.

You're right though, trappy just isn't experienced.

>>39677876

Yes I am working on my squat form. I am not 100% happy with it, but typically it takes longer than a couple years to get very good at any sport.

Now my """"SJW"""" streak, (which to me just means respecting people and their right to self determination and self expression) is something I've been working on for my whole life, and I'm quite proud of it.

>>39677923
hahahahaha, there's a difference between respecting others and being a nubeta cuck.

poutine just stop responding lad

anon just stop responding lad

>>39677958

k

>>39677936
Yeah well, that's just, like, your opinion, man.

>>39677936
Yeah, if you don't agree with them then they're a faggoty liberal numale

>>39677702
It's already is tranny posting general

>>39678358
he doesnt even lift lmao

/plg/ is invaded by rainbowpeople

what made such thing even a thing

Just hit 200kg x5 deadlift for a pb.
Triple bodyweight soon. I can feel it.

Hows training going guys?

what do u guys use to record your lifts? i tend to forget week to week what i did

>>39678685

>200kgx5 means he is close to 3x bw

How small are you, lad?

>>39678697
an actual program with set progression?
but excel

>>39678348
>(you)

>>39678697

I have a clipboard with my current mesocycle printed out and clipped to it. I record notes on it and it has all my warmups and stuff.

>>39678706
82kgs as of a couple weeks ago. Certified twink

>>39678740
Because of you I've been getting back into amnesiac

Really an amazing album

>>39678697
Google spreadsheets

>>39678718
well yeah i understand the progression but i usually keep the numbers in my head. like i know if im supposed to hit 80-90% of my 5rm of last week but sometimes i forget what my 5rm was.

>>39678784
Record it in a spreadsheet ya dingus

Too poor for a singa so doing pin press bench instead

Fun though

>>39678697

I just use a notebook. Texas Method is straightforward enough that I usually just need to look at the dates from last week to figure out what I should be doing the current week.

>>39676703
>no you're wrong (because you're right)

It's so cute when dumb people try to think about lifting

I can get Adidas Powerperfects for 40 quid (discount + gift card), should I buy them? Are they marginally better than the Powerlifts?

>>39679510
I think they're pretty similar, depends on what heel size you want really. I've got power perfect 2s

>>39676256
EVERY
V
E
R
Y

>>39679510
>>39679578
I've had the powerlifts for a few months now and they're holding up pretty well. They haven't started to tear or the glue hasn't started to come apart. Still pretty happy with them

>>39676682
Oh fuck it's back

Good fucking damnit

How long has this been going on

>>39679636
Day

Woah this breakup is killing me lads, I can't fucking function.

Has anyone ever made meditation work?

>>39679578
The heel is what I'm interested in the most. I have memurs and squatting in flats is pretty hard for me so I figured the extra heel would help.

>>39679655
I have them atm, they're pretty good but I just want to try a shoe with a higher heel.

>>39679670
powerlifts are entry level so look for something wooden

>>39679728
I'm torn between getting the Powerperfects and going all in and getting the Adipowers kek.

>>39679668
Yeah it's shit. You will get through it though, that's all I can say really, is that eventually it stops hurting.
Happens quicker than you'd expect too.

She's feeling the same way I bet.

>>39679758
Is there any way to speed it up? I need to learn for my exams and I feel stunned and unable to do so right now.

>bet she is feeling the same
Maybe, but probably not. It's easy for girls to get attention from other guys. She's currently in a "seminar" which is basically a huge highschool-teenager social interaction fest.

She will probably feel shit as soon as she realizes how insanely well I treated her in her next relationship.
Funnily, my last ex called me after 1 year crying how this guy and that guy treated her like shit, etc etc.

But yeah, the worst part is that I begin to lose faith in the concept of relationships. I don't know if I can ever make them work out.

>>39679803
>worst part is that I begin to lose faith in the concept of relationships. I don't know if I can ever make them work out.
Yes you can nigger, don't be so pessimistic.

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>>39679743
>Adipowers
yeah that'd be sick, but get the ones with the wooden heel. Check out these vintage ones

>>39679843
Kek

I think I have to get some therapy though, because I am somehow mentally retarded.
I just don't think and act in a way that society does.
I hate when my partner begins going out more and more, I hate when they begin having more and more male contacts in their phone, I hate this decaying process of seeing each other less and less.

But it's normal. I value partners too much. I really care too much.

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How does one go ATG without buttwink?

>>39679902
Wider stance / more flexibility

And also actively staying tight down there, obviously.

What Sheiko program should I do if I'm 82kg intermediate lifter?

>>39679930
Just run every sheiko program in a single cycle, for instance:

Morning: Sheiko beginner workout
Noon: Sheiko intermediate workout
Evening: Sheiko advanced workout

That way you'll get more volume. Don't forget to brace your core and hip hinge though.

>>39680032
I'd replace the morning beginner workout with a smolov cycle 2bh, it makes more sense to squeeze extra squat gains in there

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tfw 5 sets of 5

>>39680032
Is this legit? Do you actually do 3 sheiko workouts a day?

>>39680032
>>39680051
pls be trolling

tried pause bench for the first time with above 80%, it was not as hard as I thought it would be

did a fairly easy 4x2 at 110 (2s pause) - should I try for 130 soon?

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Reminder: most of you are taking advice from a mentally ill and delusional dyel manlet.

>>39680091
Yes

Lads, I haven't worked out in 5 weeks.

How do I get back into it? Do I just do my full volume sets with a little less weight or do I also reduce the volume a little bit for the first week?

Might have some ridiclious soreness if I don't reduce volume right?

>>39680085
>>39680088
Yes? If you're advanced, you'll have to do SS+TM+5/3/1 on the same day, which is similar volume.

>>39680091
Did you start eating Vitamin C?

>>39680158
Go to the gym, see how you feel. There's a non-zero possibility that you will be able to hit your full volume sets.

You'll be a bit sore but less sore than when you started lifting.

>>39680321

I've started eating 2-4 mangoes a week, but haven't bothered to buy pills. Will try in January and see. What dosage did you suggest again?

>>39680337
>>39680337
Everyone that can afford them should supplement a quality multicomplex of vitamins.

Anything that is worth something costs around 80 bucks and would last you 2 maybe 3 months (if you take around 1/2 of the recommended dosage (you don't need as much since you eat healthy already, right?))

It's just that no diet on the world can possibly cap out the potential use of vitamins that our body has.
Any synthetic vitamins are obviously worthless.
When buying vitamin complex also check what they stats as source (it's food if good).
If nothing it's probably synthetic.
If cheap it's definitely synthetic.

>>39680337
Studies say you gotta eat upwards of 2mg a day I think

>>39680321
Alright lad, I will hit it tonight.

Not even sure what happened - reached 3 plate bench and then picked up some video game with a mate that we used to play and lost all motivation to hit the gym because I enjoyed the game more.

What a shame, hope I'll get my old joy back when I lift tonight.

>>39680337
I meant grams

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>>39676292

>>39680376
It happened to me too back when Skyrim came out I think. You'll bounce back in no time.

>>39680366

I've done a lit review on multis and found no added benefit if you already eat a healthy diet, in fact there were detrimental effects (whether correlation or causation obviously up for debate)

>>39680373
>>39680379

how would you get 200g vit c exactly

>>39680405
2 grams. Ah screw it, just pin test.

>>39680405
You mean an anecdotal review for yourself?

My family is full of successfull docs that are incredibly ambitious when it comes to knowledge.
Every single of them supplements vitamins and very single one of them says that no diet in the world will supply you with enough to use your body's potential for them.

I mean, I don't know what you are looking at.
But it truly is your decision. If you decide you don't need them and don't want to spend money on them then that's perfectly fine.
Im just saying that they are objectively a very healthy addition to ones life.

>>39680432
I hope IPF bans vitamin supps.

Haha, I will bench, squat and either back row or snatch deadlift tonight :DDDDDDDDDDDDDD

Maybe even do abzzzz and hypers :)

What if I do snatch grip deadlifts instead of rows on madcow?

>>39680512
Nothing really. I guess you end up looking like a weightlifter?

taking a dirty, smelly ass direaha dump right now

>>39677079
If you're enjoying sheiko, you're doing it wrong.

>>39680600
Well will it benefit my big three?

>>39680432

yeah anecdotal. If you're right though then I may have been confusing it with evidence that eating a shitty diet isn't suddenly made ok with a multi

>>39680321
>SS
Intermediate and advanced programs are a meme
2bh he should just continue SS and GOMAD indefinitely. I'm on my 2nd week and I'm planning to compete in 2020 with a 1170kg squat

>>39676942
Don't be a faggot.

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Pain in left side of my low back after deads, where my back connects to my butt pretty much.
No tingling but it's a pain that makes movement difficult afterwards and the day after.
Stretching and mobility does help, but not by much.
Anyone have experience with this?

>>39679668
>Has anyone ever made meditation work?

Meditating is great, the thing is, you can't really do it with a goal in mind.

>>39679668
Yes. I spent 5 years with the shaolin monks and there i learned to meditate.
I learned to fly around the universe, within my own mind.
I learned to levitate in the physical world, a force which i have used to help me accomplish big lifts.

File: Hip Extensor moment arm.png (74KB, 1525x996px)

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Good morning /plg/
I'm feeling pretty good today

>>39677214

>the adductor magni are the most important hip extensors in squats and deadlifts

See pic related. (sources from https://www.ncbi.nlm.nih.gov/pubmed/3988782)

Since most people have a back angle of on average 60 degrees as the bar reaches knee level, this means the hamstrings have a moment arm of 74 (increasing), gluteus max has 54 (increasing), adductor magnus 58 (decreasing).
And this isn't even taking in consideration the size and mass of each muscle (gluteus are huge, adductors aren't).

So there's no way in hell you can call the adductors the most important hip extensors on a deadlift, and even less on a squat (back angles are higher).

>the quads still play a vital role in the first half of the lift

Obviously.

>Sticking point is pretty much always before the bar passes the knees

That is the exact moment that the load changes from mostly knee to extension to mostly hip extension.

>Hamstrings aren't as important as adductor magni in the first half, because they oppose quads

They don't oppose the quads - and hip extension is only important to maintain the back angle during the first half. It's during the second half that it becomes a big deal. And the first half has the same back angle as the start of the second half (average 60), meaning the hamstrings are way stronger than the adductors
You would need almost an 80 degree angle to have the adductors in a stronger position than the hamstrings. And even then, the adductors quickly lose their moment

>Glutes aren't as important in the first half, because their hip extensor moment is relatively low in high hip flexion.

As you can see in the image, the glutes have on average the same moment arm as the adductors at the start of a deadlift, plus being infinitely times bigger and heavier muscles. Remember, it's not just about moment arm. Size and mass play a big role
The glutes also have an increasing moment arm, while the adductors have a decreasing.

it is awake

File: Brett Gibbs 327,5kg Deadlift attempt.webm (3MB, 768x622px) Image search: [Google]

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>>39677214

Also, you're assuming everyone has the same sticking point.
Which is not true. Vid related is one of the most common sticking points of all. Notice the back angle, look at the graph again, and see how the adductors are nowhere near as important as his glutes and hamstrings.

>>39680991
What shoes are those?

>>39680991
Tbf the guy assumed straight back, which in the vast majority of lifters means the heaviest part is near the bottom.
Gibbs doesn't pull with a straight back, which for the vast majority of lifters means the sticking point is near the top.

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Whos the guy in op? Ive seen him here in gothenburg sweden at my busstop

>>39680991
Holy kek those are some big quads.

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>>39677214

And last but not least, please realise that only the circled portion of the adductor magnus can help with hip extension.

Now you might wanna google the size of the gluteus max and hamstrings and compare them yourself.

>>39681025

Even with a lower sticking point, he's still talking bollocks.

>>39681045
>only the circled portion of the adductor magnus can help with hip extension.
desu that looks like tendon m8

>>39681055

Yes, only the muscle fibres that end on that tendon can help.

I just didn't wanna bother circling the whole thing (using a mouse) when it's not necessary.

>>39681067
>>39681067
>I just didn't wanna bother circling the whole thing (using a mouse) when it's not necessary.
getting lazy now come on

>>39681067
your a man and you dont even lift

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>>39681071

Alright alright, geez.
Here.

https://www.instagram.com/p/BN8wLfzhD6w/
>I have to get more juiced up
What did he mean by this?

>>39681125
kek
thats more like it

>>39681138
he forgot to take his steroids
easily done Tbh

>>39681125

LOL

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>>39681125

>mfw anon tries to argue that little strip of nothing is more important than the largest muscle in the human body for deadlifts

>>39681045
Yes, but it changes the back angle. See Mike T, for instance, whose lockout is far more hip extension than Gibbs', who needs to extend his spine more than his hip.
I mean, anon's definitely overplaying the adductors' role a bit, but aren't you underplaying it a bit?

>>39680966
Wow, you managed to misinterpret pretty much EVERYTHING. Good job.

>>39680991
>>Sticking point is pretty much always before the bar passes the knees
Which means from the floor to before passing the knees. Assuming a straight back, most people have their sticking point off the floor, as that is almost always the biomechanically least advantaged position. [https://www.ncbi.nlm.nih.gov/pubmed/19910816]
>inb4 you misinterpret this study also, and quote the rounded back sticking point, instead of actually reading it

>>39681025
Exactly, once again someone who knows less about biomechanics still knows more than trappyfag.

>So there's no way in hell you can call the adductors the most important hip extensors on a deadlift, and even less on a squat (back angles are higher).
"The adductor magnus appears to play a pivotal role in hip extension during the squat, producing, on
average, more than 50% of the net hip extension moment."
[https://www.researchgate.net/publication/301690652_Relative_Muscle_Contributions_to_Net_Joint_Moments_in_the_Barbell_Back_Squat]

>[Hamstrings]
>They don't oppose the quads
"The increasing role of the hamstrings at the hip with greater barbell loading has implications for the quadriceps, in that a greater hip extension moment produced by the hamstrings necessarily means a greater knee flexion moment. This increased knee flexion moment must be countered by the quadriceps in order to produce a sufficient net knee extension moment."
[Same study as above]

>>39681045
>please realise that only the circled portion of the adductor magnus can help with hip extension
You've got to be trolling with this.

>>39681190
See above DIRECT QUOTES from studies.

>>39681258
I'm not sure I'm overplaying the role, maybe you're right.
I said they're very important in the bottom part of the lifts, more important than the glutes and hamstrings.
The higher up in the lift, the more important the glutes and hamstrings become.

>>39681308
falling for its bait

kek?

My mum dragged me to a shit gym after my Dad had a heart attack. Seemed like everyone was staring. I walked out.

Not even ashamed I was about 18 and she was a bit out of line. You gotta inspire kids that age not drag em somewhere and expect them to do what you say.

She hates that I lift now. Thinks it's all vanity and sin.

>>39681372
Pasta?

Hey /plg/ should I lift at the push/pull event at the Arnold this year? Just got an invite for it.

>>39681489

Lol, forgot to turn my trip on. It's just for the push/pull.

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>>39681308

I love how once your argument gets destroyed you change to "you misinterpreted everything!"
You've done this before.

>inb4 you misinterpret this study also

You're implying I've said right below knees isn't the most common sticking point. Which is something I've never said.

>most people have their sticking point off the floor

I would call that "not strong enough for this weight", not sticking point. But whatever, it doesn't change my points or your points.

>https://www.researchgate.net/publication/301690652_Relative_Muscle_Contributions_to_Net_Joint_Moments_in_the_Barbell_Back_Squat

Studies that provide no data are the best, they make it easier for googlescientists to quickly post something that appears accurate at first, and harder for someone who actually wants to see how they got to the results they got.

So I'd take this as not valid until you provide the actual data.

>The increasing role of the hamstrings at the hip with greater barbell loading has implications for the quadriceps, in that a greater hip extension moment produced by the hamstrings necessarily means a greater knee flexion moment. This increased knee flexion moment must be countered by the quadriceps in order to produce a sufficient net knee extension moment

They're utterly misinformed and don't really understand the action and synergy between two-joint muscles.
Not surprising if you actually check who the authors are.

Keep in mind this is a Conference Paper not a peer-reviewed article. It has ZERO validity as it has not been checked to see if it's correct or not.
You can find this sort of studies saying all kinds of bullshit (like the one that said chocolate helps lose weight), since they have not actually been peer-reviewed.

So find a better study, one that's not literally meaningless, dataless, and not peer-reviewed.

>You've got to be trolling with this.

Nope. Only the hamstring portion of the AM can help with hip extension.

>>39681489
>>39681515
yes

>>39681489
dont like push/pulls myself but why not if its what you want to do
should be a good experience

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>>39681258

I can't be underplaying it because I didn't give my opinion on it.
I just pointed out the stats and that anon is wrong.

Adductors are important, they are part of this very complex and amazing chain.
But saying they're the most important is nonsense.

>>39681489

I don't see any reason not to.

>>39681515
I got an invite as well friend.

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>>39681308

Also, the only actual study you posted reinforces my point https://www.ncbi.nlm.nih.gov/pubmed/19910816

The sticking point thigh angles were quantified as 32.54 +/- 3.02 and 57.42 +/- 4.57 for the squat and deadlift, respectively. Trunk angles were 40.58 +/- 6.29 (squat) and 58.30 +/- 7.15 (deadlift).

Trunk angles were 40.58 +/- 6.29 (squat) and 58.30 +/- 7.15 (deadlift).

Trunk angles were 40.58 +/- 6.29 (squat) and 58.30 +/- 7.15 (deadlift).

Trunk angles were 40.58 +/- 6.29 (squat) and 58.30 +/- 7.15 (deadlift).

Now go back to >>39680966 and check the numbers again.

>>39681542
>I know more than people educated in the field who do the actual research.

yeah, thought so. you're actually this delusional.

>>39681590
>thinking you know better than the people who did the study, and "proving" it with retarded "explanations"

if you really think all these researchers are "utterly misinformed", why don't you tell them?

you fucking shitposting faggot

>all this theorycrafting

FUCK IT

WHO CARES, WE'RE FREAKS

>>39681590
Finally able to squat again after 2 years of pain in my knee due to an injury from wrestling.

What kind of routine should I do? My squat is horribly low but everything else is pretty decent. Stats are
200kg DL
127kg BP
100kg squat
74kg bodyweight

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>>39681633

This isn't about me vs them.

It's about their non-journal-published, non-peer-reviewed, no-data, conference paper (literally nothing more than a school project)

vs

Actual journal-published, peer-reviewed, scientific studies with actual data, from well renowned scientists and researches of the field.

>if you really think all these researchers are "utterly misinformed", why don't you tell them?

Because that's not a research, it's just a conference paper. They know it's not accurate but it doesn't matter because it's just a conference paper.

Maybe you'll learn the difference between these things if you spend less time shitposting and more time studying to join an university.

>>39681712

mentally ill faggot misinterpreting studies and their data

vs

how the authors of the study interpret them

please stay in /plg/ or your containment thread :-)

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>>39681692

You can do TM for the squats, while doing Sheiko or Nuckols' 28programs for the BP and DL.

>>39681736

Is this it? Was this your attempt at coming back?

Why do I even waste my time...
At least this time you might've learned a few things for the future.

>>39681736
>please stay in /plg/

nty, he doesnt even do the big 3 let alone plan to compete at some point

>it's a trappy's cognitive bias episode

>>39681764

Never direct your voice at powerlifting coach trappy ever again, you weak piece of shit.

Go hang yourself in your closet.

>>39681783
kek
>just do sheiko
now makes you a powerlifting coach

>>39681764

Beta orbiting again, aren't we?

>>39681754
it's pretty easy to come up with "arguments" if you dismiss studies and the authors interpretations of it.

>>39681764
/plg/ has been shit for some time now, so i dont even care.
enjoy your delusional shitposting anime faggot.

>>39681801
>aren't we?
no literally just you
LMAO

>>39681818

>studies

I'm a neutral bystander but what you linked was not a study, it was, as trappy said, merely school homework.

>>39681754
different guy, i'm progressing with squat on TM so i'm going to keep doing that, but i'm stalling on bench.

i really like doing OHP though, so i don't want to get rid of it completely, what program should i do?

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>>39681884

Do you wanna do OHP, or focus on progressing the OHP as well?

What are your lifts and bodyweight and time lifting?

>>39681884

in kg pls

>>39681920
progressing OHP, if possible.

> What are your lifts and bodyweight and time lifting?

i knew this question would come, so i'm prefacing it with some medical shit:
i have low test, as confirmed my multiple bloodtests over the course of multiple months. my test is around 200 ng/dl. that's significantly lower than it should be even for a 70 year old man, and i'm currently 19... i'm trying to get it sorted out, finally got referred to an endicrinologist at the hospital, but for now this is how it is. that's not an excuse, i'm still going as hard as i can in the gym and there plenty of female lifters with even lower test who are stronger than i am, but i feel i need to say it.


OHP: 50x5
Bench: 67.5x5
S: 90x5
DL: 115x5
currently 74kg
lifting for about 7 months. i did SS for 5 and then TM for 2.

>>39681931
>trappy is this stupid that he can't do basic conversions

How important is horizontal pulling? I don't really have any in my routine now.
I do regular, pause and romanian deadlifts and weighted chin/pullups currently, but I've been eyeing the seal row station lately.

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>>39681931
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 [Embed]

Every day.

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>>39682035

Remind me again why I have to convert the world's scientific system to sticks and stones and sacks of flour or whatever it is you people use there.

>>39682022

Do this program:
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I

Set your bench max to 85. The rest estimate from here http://www.exrx.net/Calculators/OneRepMax.html

Run the 4 weeks of the prep cycle, then the first week of the comp cycle (you test new maxes here), then start again.

Now, this program only has 3 days. I recommend adding a 4th day after the 3rd.
On this day you'll do 5x5 OHP using 85% of your 5RM, then 5x3 using 100% your 5RM on week 2, then 8x4 using 80% of your 5RM, then 4x3 using 90% of your 5RM.
Then on the testing week, you'll test the big 3 on the second day, and test the OHP on the 3rd day, following the same pattern and rep scheme.

On this 4th day, you also add 5x8 lateral raises, 5xF chinups/pullups, 3x8 hammer curls + 3x8 supinating curls.

You don't need to get fat but make sure you're eating well. This will be a lot of volume, but if you try really hard and don't give up, you should see crazy results.

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>>39682145

Not important, matter of preference.
Vertical pulls are more complete.

>>39682213
Help me

>>39682145
My shoulders and back feel better when I do pullups once or twice a week.

>tfw a tranny knows more than you about lifting
how to end the pain

>>39682233
>>39682163

Why are you training 3 times per day?
What is your goal with the training?

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The end of my collarbone at the AC joint is fucked and needs a few months to heal. So I've been told to lay off overhead movements and possibly benching and backsquatting.
2 questions:
1) is front squatting easier on the shoulders? could that be a viable alternative?
2) doc told me that if I feel no pain during or after deadlifting then it's okay, but should I still do it? (I don't feel any pain)
3) what kind of lifting can I do to both keep myself occupied during this time? I thought about doing some bodybuilding stuff that my shoulder permits (dumbbells n shit).

Any advice welcome, especially if you've had an AC injury or something similar before.
Thanks.

>>39682274
I like lifting and all I've got is a barbel with 100lbs and Dumbbells up to 30lbs

>>39682145
trenning seal rows hard is filip's secret ingredient to massive traps

hey what happens when you fail a volume day on TM?

should I still go for my 1RM on intensity day and then next time around do the same weight on volume day until I get it?

>>39682213
>Not important, matter of preference.
and what are you basing that on? when are you going to get full ROM from protraction to retraction with another movement? in addition to that the muscle fibers of the upper, mid and low trapezius run horizontally so they are also involved in retraction. seems like a pretty important should function to me.

>>39682187
cool, thanks trappy!
any reason why i don't use that calculator for my bench max, but instead set it way higher than it actually is?

also does "3x8 hammer curls + 3x8 supinating curls" mean supersetting those?

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>>39682303

>>39682274
>>39682294
>>>/routine general

Go somewhere else please, quit shitting up the thread.

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If I can do pause sq 3x8 with 80-90kg what should I do 3x5 pause sq with?

>>39682187
sorry, some follow-up questions.

deadlift from boxes, how high? knee-height?

also the assistance exercises have percentages too, but how do i know which weight to use after i pick an exercise for that muscle group. let's say i use those weighted crunch machines for abs, how do i know what 65% is? do i need to work up to a 1RM on a machine or is it 65% of something else?

>>39682187
How do you feel about Blessing's free programs

Is all of nuckols bench programs good, or is it only the beginner linear one thats really good?

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>>39682291

1) I'd say it's probably fine, but since the bar can put a lot of weight on your collarbones, and your elbows are raised... I'd recommend SSB squatting instead, which is gonna be 100% safe.

2) Yeah

3) You can still train for strength, just avoid the things that would hurt your shoulders. And don't go to heavy at first, do some ramping into intensity instead as it will give time for your shoulders to get better and safer. Incorporating bodybuilding stuff is fine, dbs cables, but avoid stuff like lateral or front raises.
After a few weeks, you should be able to start working with board presses. Use a range of motion that's short enough not to cause any pain, and you'll be fine.

>>39682294

I'm sorry I'm not the best person to ask for help in this case.
I deal almost exclusively with training and strength training.

But it seems like you're following some pre-made routines, so you'll be fine I guess.

>>39682311

Lower the weights on VD back to 80% of your 5RM.
Keep it between 80-90%

>>39682317

It's just not that big of a deal since all the muscles that perform retraction have another major function that's worked with vertical pulling, vertical pressing, and other compounds.

>>39682339

Most people inflate their Bench when doing Sheiko, it's just how it usually works best, since you'll be dealing with lighter weights compared to the squat and deadlift.

You can superset if you want, but it's not necessary.

>>39682428

Height is approximately pic related

The percentages for them you can kind of ignore. Just use a weight that's feel comfortable and isn't too heavy.

>>39682505
All 3-day are good at least.

Is she really Trappy?

What happened to Livia and Rafaello?

Wil http://fitsticky.com/ ever come back?

>>39682505
Depends. I would guess that the people that typically start on nuckols beginner linear bench programs come from the SS/SL benching background, so the increase in volume & frequency displays as a lot of progress very quickly. I think most people will do well on any of the 3 day ones as long as it's got enough volume to push them.

>>39682546
Don't ask the wrong questions around here. Rumor is that some hypocrite will report you if you make them butthurt (despite their pedophillic tendencies polluting this board).

>>39682527
>Most people inflate their Bench when doing Sheiko,
Why isn't the program designed properly from the get go?

Did Boris fuck up?

>>39682598

He fucked up in the sense that he got too used to his athletes that bench a fuckton and forgot that the general lifter is weak.

>>39682546

>Is she really Trappy?

Secure trip so yes

>What happened to Livia and Rafaello?

Nothing

>Wil http://fitsticky.com/ ever come back?

Trappy said not for now, maybe later in 2017

What kind of weight should i be doing on Candito 6 week other upper body lifts?

Once i have done bench i can hardly even OHP 40kg x 10 when my max is 85kg from fresh.

The back exercises are fine, but after doing bench i cant handle anymore volume, i tried Sheiko and i thought it was easy compared to this.

Felt a lot weaker this week too, last week i benched 90kg for 10 reps and this week i only managed 5 at 92.5kg.

>>39681736
>Getting BTFO by a tranny that doesn't even lift

Pls stop posting on this board

>>39682527
>It's just not that big of a deal since all the muscles that perform retraction have another major function that's worked with vertical pulling, vertical pressing, and other compounds.

since this is PLG and people only train for the big3 that's only a mildly defensible position. the fact is, you should be training full shoulder ROM with OHP and horizontal pulling. this is likely why most people end up with shoulder issues. the shoulder being probably the most mobile joint in the entire body and being attached to the skeleton by clavicle.

benching has been rightly pointed out as an unnatural body movement. horizontal pushing normally allows free pro/retraction.

the major function of the rhomboids, for example, is retraction. you are simply brushing off training completeness by focusing on the big3.

>Together with the rhomboid major, the rhomboid minor retracts the scapula when trapezius is contracted. Acting as an antagonist to the trapezius, the rhomboid major and minor elevate the medial border of the scapula medially and upward, working in tandem with the levator scapulae muscle to rotate the scapulae downward. While other shoulder muscles are active, the rhomboid major and minor stabilize the scapula. [3]

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>>39682748

>the major function of the rhomboids, for example, is retraction

Downwards rotation*. Which is part of vertical pulling.
Retraction is another major function ofc but it is shared with the traps, while Downwards rotation depends on the Rhomboids exclusively to perform their role.

>horizontal pulling

I still don't see any benefit to it compared to vertical pulling (which is more complete and has a longer range of motion). Only reason I see to do horizontal pulling is personal preference, variety, fun.

>unnatural body movement

There's nothing unnatural about it.
Unless by unnatural you mean something else.

>>39682793
>There's nothing unnatural
Pushing with the shoulder blades pinned is unnatural(not operating as intended)

It's not as unnatural as your lack of a womb, however.

>>39681801
extremely underrated post
>>39682163
>>39682233
>>39682294
please refrain from ever mentioning you age on here, see >>>/globalrules/2

>>39679743
power perfects are functionally the same

Want to buy an Inzer belt but the only options in my size are 13mm lever or 10mm single prong. There are no other Canadian suppliers and I'd rather not pay the huge shipping and duty costs for US shipping. Which should I go for or should I bite the bullet and pay for US shipping?

Is buying oly shoes worth it if i only squat lowbar and front squat?

>>39682984
Unless you are over 200 lbs or really advanced, 10mm should be fine. Lever is annoying to change between lifts.

>>39683025

Get adidas powerlift

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>>39683025
Try a friend's if you can, but imo yes, if only for the arch support and general stability they offer.

>>39683139
Speaking of arch support, I'm flat footed, should that matter in picking lifting shoes?

>>39683183
Not really. Just make sure your mid foot feels locked securely with the upper.

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>>39683183

I don't know desu, but my friend who is flat footed uses heels. My guess would be that it doesn't really matter.

>>39683183
If it causes your weight to rest on the inside of your feet, you should perhaps look into getting insoles for that.

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>>39683494

>>39683494

>>39683494

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>>39683139
tfw ywn this qtpa2t

>>39682793
you are FAR more likely to feel the mid back burn with horizontal pulling than vertical. most people have shit form doing chin UPS because they never even make it over the bar. in fact i can't ever remember a time where i thought my mid back was properly worked from vertical pulls. it's a completely lat dominant movement.

on top that, full downward rotation doesn't even occur to end of range with a vertical pull. you're asking the body to clear the bar and then finish the movement with the rhomboids. i don't care how strong you are, mid back muscles can't lift the entire body's weight at the top of a vertical pull. it's a pure limitation of where your humerus ends against the side of your body.

pls. you don't even lift.

>>39684018

>feel

stopped reading there tBh fAm

>>39684070
>feel

stopped reading there tBh fAm