/plg/ Powerlifting General.

>>39777459
Your op sucks
Fuck you

>>39777459

>Didn't touch her chest

REDLIGHTS

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>>39777459
>that shoulder abduction

enjoy your stay at RTCtear city.

>>39777314

>Women's long drive championship isn't part of the Olympics m8.

No shit. That's not the point. The point is that a man on HRT won a women's world championship at what is essentially a pure power sport.

The undeniable fact of the matter is that men have an innate athletic advantage over women for a whole host of biological and physiological reasons, and those don't entirely evaporate just because they alter their hormones. Women's leagues and divisions exist SOLELY to keep men and their advantages out so that a particular, distinguishable subset of humanity can compete without being drowned out by another subset of humanity with a significant natural advantage. Allowing you to compete in the women's division completely defeats the point, and is a goddamn insult to the nature and purpose of sport.

Whether or not the cookiepuss retards at the IOC realize this does not change that fact

>>39777398

it used to be my favourite

I only did bench twice press twice though

Are you trying to go pro or something?

max:135k bench, 90k OHP

>>39777566
I guess I can try it. I just like bench, not really much more to it lol.

>>39777510
Hey who is that guy? Looks famous.

The hardest part for me on the DL is the lockout, which is a bit strange since I pull Sumo. But maybe that's because I always did a shitton of deficite DL and am strong off the floor. Anyway, how should I fix it ? Rack pulls ? If so which pin-height would you say makes the most sense ? Also which muscles do I need at the top ? Guess it's mostly the back and glutes right ?

>>39777610
Rack pulls from below the knee seem smart. Thrust harder and what not imo.

Forearm and quad strength and over eating seem to be my biological strong points.

Kinda want to do strongman

>>39777777
So close

>>39777610
>The hardest part for me on the DL is the lockout, which is a bit strange since I pull Sumo.
Do you round your back?

>>39777610
Round backed puller detected

Actually I know one guy who didn't who had trouble locking out even with a straight back. Turns out he was being a pussy and then he remembered not to give up when pulling and instantly added 15kg to his DL. Yeah that's you Marto

>>39777857
yeah I round my upper back but not too much.

>>39777874
it's not like it's limiting me by that much. If I do a 1RM it will most likely still fail on the ground or go up all the way. the thing is if I do a true 1RM for me I always have to grind it at the top, not like I cant get it but it just feels like it should be way easier especially since I pull Sumo.

>>39777897
Stop rounding

>>39777876
Lockout will always be hard since you're in a shitty position in the end of the lift. I'm not really sure that you need to "fix it". Do you miss any heavy attempts since you can't lock out?

Keep getting in trouble at my gym...

>>39777905
Nothing wrong with rounding.

>>39777926
Straight back pullers lift more.

>>39777931
Kbooey pulls more than you??

>>39777940
I'm weak. Finding people who pull more than me is easy.

>>39777931
There are both round and straight back pullers who deadlift much.

>>39777952
You're not even being modest. You're being dumb.
300kg is an elite deadlift. Fuck off, cuck.

>>39777961
You are right. Learning to pull with a straight back will increase the deadlift of any round back puller.

>>39777963
Yeah, but anyone being stronger than me and doing X when I advocate Y isn't a very good argument. Being better than me doesn't impress me very much.

>>39777979
>You are right. Learning to pull with a straight back will increase the deadlift of any round back puller.
How?

>>39777979
But kbyeahboiiiiiiey pulls more than uuuu

>>39777979
What does impress you

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Form check please

Started 531 in August after a big cut, 5x125kg deadlift being my PR, now 5x145 and still feeling like I can progress a lot on this program. Some trip helped me out with the program suggesting assisting exercises 5x10, then 5x5, 5x3 and 5x1. He was going to bbq that day with his children, thanks for the help if you're reading this.


>Rounded lower back at the start, but at least its not rounding more during the lift.
>Losing power going horizontal passing my knees.
>Shaky legs.

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>>39778036
Lower weight

>>39778036
isntead of dropping your hips, take your grip with stiff knees, take a deep breath, move ur shins to the bar which should be over midfoot then SQUEEZE your chest up and thats your starting position, it shouldnt be comfortable, but it shouldnt be unbearable but most of all it should be tight, then squeeze your glutes, thrust forward, lift your chest up and you'll be golden ponyboy

>>39777910
havent missed any yet I just have to grind them if I go near my max but I always get them up.

>>39777987
You know, I don't know exactly why. It's empirically true.

>>39777993
Fil

>>39778036
Nigga why the fuck are you doing 531 with a 125kg deadlift? You're not even out of beginner mode.

You need to learn form and how to deadlift before significantly jumping in weight. lower it back down to 100kg or so and try the following.. Your lower back is rounded partly because of poor positioning, partly due to poor lower back control and partly because of poor mobility. Do some dynamic hamstring streches before you deadlift,

learn to control and tense your lower back at the start of the deadlift
https://youtu.be/aXfOdvd-sJ0

learn how to position yourself so your scapula is above the bar rather than ahead of it.
https://youtu.be/se39rjOK-TQ

i would say that the SS video is a good template to enable you to get your scapula in the right position but you can experiment and lower or rise your hips to whichever position keeps your lower back tight.

>>39777459
sup /plg/

been running Candito 6 week for over a year now and while I'm extremely satisfied with the gains I've made, I've decided to switch to another intermediate routine to shake things up a little bit

a lot of my PLing friends suggested I run Sheiko, and /plg/ seems to agree, but I'm super confused by the layout of the spreadsheet. Some folks tell me run #29, #30, and then skip to #32 to peak, but it goes all the way up to 40?

Can someone help me clear this up? Much love in advance

>>39778249
You run them in order from 30 thorough 40 then you max out and see how many hundreds of kilo you've added

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>>39778262
thanks friendo

what about #29? is it to adjust to the routine?

Whats a good bench program to replace the upper days of C6W with? Ideally I don't want to have to end up doing all three lifts on the same day

>>39778270
It's for novice lifters

>>39778249
Buy the app.

>>39778273
Sheiko.

>>39777061
>Hell I'm in medschool and my uni papers say female.
[spoiler]i don't want to be rude but biomedicine isn't medicine[/spoiler]

>>39778318

But anon, medicine is in the name!

>>39778273
Would hepburn plus the upper accessories work?

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>Straight back pullers lift more.

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>>39778318

I am well aware ;)

>>39777527

>No shit. That's not the point.

No you're missing the point. We're talking about Olympic sports here, not random whatever shit sport. It's obvious that trans women will be able to win something eventually, there are all kinds of sports out there.

But what matters is the Olympics, because we know the competition there is elite level. And trans women are as far as they can be from dominating the female category in the Olympics, aka they aren't even qualifying.

So stop underrating cis women's strength and skill, and stop hating on different people just because they're different.

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>>39778291
>Buy the app.
Waste of money for recycled cookie cutter that is available for free.

>>39778291
>Sheiko
Nice meme.

>>39778249
http://www.powerliftingtowin.com/powerlifting-programs/

Izzy does an autistically good job of reviewing programming. Check out your options and compare.

>>39778143
Thanks for the tips. Will watch, practise and try to improve.

I had problems progressing in the past and 531 is working so far due to slower jumps in weight than for example SS.

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can i get form check?

3pl8's
lifting noob 3 months into SS
i never did more than 140kg

and yes i should control the weight more on way down, now i see it.

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>>39778503
>Olympics, aka they aren't even qualifying.
Caster Semenya is a good example why "women" is a term that needs to be better defined.

Some people are born crippled. Not everybody deserves to be in the olympics. Tough shit.

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>>39778538
>lifting noob 3 months
Already higher dl than mine. I guess it's time to kill myself lads.

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>>39778249

Choose one of the spreadsheets below and use it. If you're not competing do the first week of the comp cycle and restart with new maxes.

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

>>39778558
>small medium large load

sounds like some shit from sadpanda desu

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>>39778567

Sheiko draws inspiration from very interesting places ;)

>>39778581
If I want to train strongman, what movements should I do if my only equipment is standard commercial gym equipment?

Hoe did Norse do it?

>>39778558
I'm not sure how this works. I lift less frequent than now at lower weight and with less reps than now and it somehow works?

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>>39778596

If you're talking about sheiko that's because you do a fuckton of sets on every workout.
High volume = lots of gains.

>>39778589

I wish I could help but I'm very inexperienced when it comes to strongman. sry

>>39778625
Address this
>>39778546
Or do you just ignore reality?

what do you do if you come back from a deload and you're like 20kg weaker in every lift

>>39778558
kill yourself mentally ill attention whore

>>39778625
Yeah but I compared your spreadsheet to my current workout and it has less volume and at lower weight than mine so I'm asking how does it work? Is it some tranny magic?

>>39778489
When he started to flatten his back more he started to hit huge PRs on his dead

>>39778489
The only relevant lifter out of the 3 is haack and his squat and bench are both significantly better than his deadlift.

Probably because his deadlift technique is shit in many ways.

>>39778538
get your hips lower at the start and don't let them rise right away

>>39778558
Thanks a lot trappy!

>>39778625
>>39778558
>>39778503
How old are these girls?

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>>39778640

Caster isn't transgender, and the IOC has already addressed it and updated their rules.

>>39778646

It's common to think that but very few programs have as much volume as Sheiko.

C6W is nowhere close. It has more intensity, but when it comes to pure volume you'll be doing a lot more on Sheiko, specially on the bench press.

It's something that you just have to try it out in order to get it.

>>39778693

22
216
18

>>39778704
And which one of them is misaki?

Doing a skills test before I have to stop lifting for close to 2 weeks. Wish me luck PLG

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jingle bells jingle bells jingle alllll the whheeeeyyyyy
mewwi cwistmassu pee eru ji!

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>>39778719
good luck me

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>>39778719

Good luck senpai, smash it!

>>39778712

None of them.

Going for a Squat maxout within the hour in preparation for next cycle starting in jan, wish me luck f a m

Haven't done any heavy amraps or maxes in 8 weeks, pretty hyped

>>39778735
Is this misaki

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>>39778739
>>39778719
gl anons remember gravity is only a theory

>>39778735
Is this a maki

>>39778704
I just compared first day and not gonna compare remaining days, because I feel like arguing with you leads to nowhere. 6 sets and 26 reps for squats on your spreadsheet with 98kg max weight
vs 6 sets and 40 reps on my workout with 115kg on max weight. Bench is similar in rep count.

>>39778777
Are you counting your sub 50% sets on your other program cuz sheiko doesn't count anything less than 50%. That's probably why you think it's less volume

>>39778641
hey respond

>>39778802
You Deloaded too long your strength will be back soon

>>39778756
>gravity is only a theory
kek

>>39778795
ok substract 10 reps from that it would still be 26 vs 30 and lower weight.

>>39778756
>>39778735
>>39778727
Thank you, hopefully a 1000lb total will fall today.
>inb4 twink

>>39778808
it was only a week

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>>39778777

Count every set you do for the big 3 on c6w during 4 weeks.
Count every set you do for the big 3 on Sheiko during 4 weeks.

Sets only, reps are meaningless.

Sheiko has days where you do 20 sets of bench or squat. It's not a joke.

>>39778820
Probably had a shitty day then.

>>39778828
im around a week post deload

>>39778826
Different anon, why do you say sets are more important than reps? I was under the assumption volume is volume.

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>>39778847

Volume = sets

>>39778826
Why do you keep assuming I do c6w? I do beginners routine and I compare that to your beginner spreadsheet and I can't see days with 20 sets.

>>39778826
>reps are meaningless.

Trappys routine knowledge seems to be limited to do sheiko

What then do you recommend for people who can't spend over 2 hours a day at the gym?

>>39778826
>Sets only, reps are meaningless.
what?

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>>39778852

The original poster was talking about C6W.

20 sets is only in the more advanced programs. That amount of volume is ridiculous for a beginner.

The beginner program is the one with the least volume. But still a lot of volume, but nowhere near as much as the ones for intermediate and advanced lifters.

>>39778853

For volume yes.

>>39778871

>Trappys routine knowledge seems to be limited to do sheiko

You seem to be new here. ;)

>>39778874

Yes, you count volume with the sets. Ignore the reps.

>>39778885
>Yes, you count volume with the sets. Ignore the reps.
A set of 10 is the same volume as a single?

>>39778885
>You seem to be new here. ;)

All I see you promote is sheiko

What would you reccomend for an intermediate who can't spend 2-2.5 hours in they gym at a time then?

>>39778676

Fuck that shit

>>39778538

Start with your hips in the position where the bar leaves the floor.

>>39778911
>>39778676
thanks for your input

>>39778911
I didn't say start atg, I said start with them lower and keep them lower throughout the lift so he's not just doing an SLDL

>>39778850
are you kidding

You don't build as much muscle doing 10x3 as you would 3x10 because of pump, blood supply, oxygen and mineral supply n shit ya know?

It's basic biology senpai

>>39778503
[spoiler]você vai nas intermeds ou é de uma particular plebe que não participa?[/spoiler]

>>39778899
Yes, if we assume both have the same intensity

>>39778902

I had a website with a nice selection of all sorts of powerlifting routines. But this is in the past, from when I used to work (volunteer) on /fit/
I'm assuming with intermediate you mean you've been through the weekly progression phase

Options:
C6W (good for the squat, not so much for the bench (should be easy to fix that though). Boardshorts has run them many time for good success)
Dietmar (faceguy translated the programs. Boardie ran the 4days program for a couple of weeks but gave up on it)
PH3 (I don't like the level of intensity and volume, imo it's gonna lead to an injury sooner or later. see: only person of plg who ran it got injured at the shoulders)
RTS Project Momentum (experimental program, ridiculous amount of volume and high intensity. I think it wasn't very successful in the end)
Nuckols 28 programs (his advanced programs are Sheiko-like, but not as much volume. It does keep a higher level of intensity than Sheiko though)
5/3/1 (I don't recommend the 5/3/1 programs for powerlifting, unless there's a good one out there that I haven't seen yet)
TM advanced (following the same structure as the basic TM but it's a monthly cycle with a few different types of workout (volume days can be of many different types, too many to describe here) and an intensity day at the end. Theoretically you can make it larger and do it for 2 months but I've never done it myself)
Sabre's program (Made by a /plg/ poster to prepare a team for a competition. Not very successful)

Sheiko (the best free powerlifting-specific program out there. We need someone else in the community to come up with another high volume moderate intensity program to compete with Sheiko. And it's not a meme for no reason, Sheiko has been /plg/'s staple for a long time now. A lot of variety in schedule and volume amounts, allows easy customisation, and has everything you need to train for a competition, up to the very day of the comp)

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>>39778902

As for time, shorten your rests periods, skip accessories, and don't spend time doing anything else while you're at the gym.

If needed, lower the intensity a bit so you can do it faster.

If doing Sheiko, when he asks, for example, for bench - squat - bench, do both the bench sets together (first, then do the second starting from the heaviest set then going down).

If you feel you miss doing accessories, do them at home with bodyweight stuff.

1h30min should be enough for a good training session. If you don't have that time you'll need a customised program, or build a homegym.

I'm doing concentration curls while takin a shit lads

>>39779092
nice
i just play sudoku while shiting

>>39779092
That's very blueshoevian of you

>>39779097
I usually browse 4chan or jack off but I needs get gains

>>39779102
Wouldn't it be blushoesian?

>>39779055
just got through my 2nd cycle of C6W, and have very good gains on Squat and DL. Bench went up a bit but not much. Thinking about running a modified version for my next cycle to get better progress on the bench. Any ideas how I would modify it ?

>>39779092
I did concentration curls for sets of 30 and i got a stretch mark on my left bicep that takes up like 50% of the bicep

FML

thanks trappy!

>>39779117
I wish I could get that. I feel like having stretch marks is just a trophy

>>39779126
I've got stretch marks on my rear delts, both biceps, hamstrings, lower back, both triceps and I think even my right forearm.

I've been bulking all year. I dun goofed.

>>39779055
Interesting. Thanks for the summary honey.

>>39779131
I just got some stretch marks on my upper pecs

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Hi all!

I am Roo-chan. I was born a human but I somehow know I'm really a kangaroo trapped in a human body. No, I'm not mentally ill or anything, it is totally possible to be born in the wrong species. I don't lift but I think I know everything about lifting so please ask me questions if you have any. I will also be posting lots of unrelated stuff and pictures of drawn baby kangaroos, so if you don't like that please go away: this thread is now mine :3

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>>39779112

Option 1: Just say fuck it and do 8-10 more sets of bench every upper workout. Keep it at 3 reps, usually better to work with 80-75% but you can do 85% if you don't feel like you're gonna die... you can customise it further and play around with it, but this is the base. At the 5th week add only +3-4 sets and keep it 70-75%.

Option 2: Remove the bench part of the program and use the bench workouts from one of the Sheiko spreadsheets

Option 3: Same thing but using the bench programs from Nuckol's 28 free programs

There's probably more options but this is what I can remember right now. Besides illegal durgs but those are illegal and banned in the IPF.

Why is 5/3/1 so hated? I like doing the joker sets and the AMRAP :(

>>39779055
>Yes, if we assume both have the same intensity
First of all, no.
Second of all you can't do that when comparing to training programs though? Are you drunk again?

>>39779163
thanks trappy

probably just gonna add some more volume for now and run another cycle or 2 and see if it helps. If not and if my Squat/DL still improve good enough I will just stick with C6W for lowerbody and go with Greg Nuckolds bench program I guess.

>>39779165
>>39779165
NOT ENOUGH VOLUME BRO

20 SETS OF BENCH EVERY DAY OR YOU'LL LITERALLY MAKE NO GAINS YOU DUMB SAKC OF SHIT LOL

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>>39779175

>First of all, no.

Why not. If we're comparing two things we have to keep something equal so that we can actually compare with less doubt.

If doing both @8.5-9 RPE, then yes. There are studies on this (albeit they studies from 2 reps onward, but when analysing all studies you can clearly see a pattern that every single one shows basically the same thing), just look for Greg Nuckol's article on strengtheory.com

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>>39778990

>>39779235
>VOLUME: The granddaddy of them all. Intensity, frequency, sets, and reps all are components of the grand ol’ volume. Generally, volume is calculated by sets X reps X weight; it is called volume because it is three dimensional, like the volume of a jar being length X width X height. For example, your workout consisted of bench press at: 1 X 5 X 275 and 2 X 3 X 315, then the total volume for that workout would be (1 X 5 X 275) + (2 X 3 X 315) = 3,265 lbs. We call the unit ‘lbs.’ for simplicity even though that is not entirely accurate. Volume is likely the most important training aspect as it must be increased over an athletes career, too much will lead to injury and overtraining, and too little will lead to stagnation.
This is how you calculate volume. When you want to compare the workload done in two training programs you do it like this.
I'm sure sheiko has more volume than C6W but you can't show this by just counting the sets because
1) the intensity isnt the same
2) majority of sets arent @8.5-9, especially on sheiko

>>39779290

That's outdated.

Just remember the goal in powerlifting is to lift the most amount of weight possible for a 1RM.

One key thing to getting stronger at 1RMs is practicing 1RMs.

If you've just done a ton of volume in training at 70%, and you go up onto the platform and you get under 100%, you're going to have a hell of a time putting out.

And volume isn't the only thing that makes a program good.

>>39779158
hi Roo-chan, kangaroos are jacked as fuck so you must be doing something right. Which intermediate routine would you suggest?

>>39779302
>this is your response
now i get why people hate you

>>39779283
I was doing Jefferson rack pulls without straps and I got to 300kg. I'm only allowed to use the 32mm weightlifting bar (cause it won't break as its thick), and I did 300kg mixed grip again.

I've been really fatigued, which is important to know (I even failed a deadlift the other day cause of shit grip), so I only locked out before I lost the grip in my left hand.
Was a good 5 seconds... Lel

I'd love to try the power bar but I'm not allowed to use it on the racks. Maybe if I donate some blocks to my gym...

This is the most boring Wall Street Journal I've read yet

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>>39779158
I approve of this mockery.

>>39779163
Please stop posting sexualized crossdressing anime children.

Avataring is against the rules. Plus you don't powerlift. And you're a cunt. Who doesn't have a cunt. Which makes you worse than a faggot or a woman.

>>39779355
Proud of you senpai. I'll catch up to you eventually :^)

>>39778036
You look like Mac from It's Always Sunny in Philly.

Please wear shoes with grip when lifting, because you are less likely to slip and fall.

Your calves are trembling, so I'd suggest doing short farmer walks with heavy weights to build yourself up. That tremble might just be because of lack of foot arch, which again can be fixed with shoes.

>>39779158
Post some kangaroos

>>39779405
>kangaroos
*post some kangarares

>>39779398
It was only about 6 months ago I had to use mixed grip with straps to pull 240kg from the rack... You grip will increase fast, that's for sure,

Lads what should I do in christmass? I just started lifting 2 weeks ago after recovering from flu. I don't want to take another 3 day break.

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>>39779327
I would suggest doing either TM or Sheiko. Or maybe some other popular program, I'm not really sure since I only squat 1.5pl8 and I'm a fucking kangaroo but that's what I would do if I lifted.

>>39779405
Here you go :3

>>39779487
introduce your gf to your family.

you do have a gf, right anon?

>>39779493
I do, but i don't want my family meeting her, she's not the nicest girl.

>>39779487
Shut the fuck up you impatient teen.

Go for a hike. Or a run. Do some calisthenics.

3 days is nothing you sperg. Try to be a human.

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>>39779316

No program is like that though.

>>39779353

You want me to repeat again that the info is on Nuckol's article?
Or is it because you're waiting for me to spoonfeed you?

>>39779505
One of my exes was an overly tattooed slutty goth girl. My mom met her and started reminiscing about her slutty days following Fleetwood Mac on tour and how Grimes was totally like Stevie Nicks.

They're still really good friends and I hate it. She'll invite her to the parties her and my step dad host and it makes me reeeeeee.

>>39779560
I want you to explain why comparing two totally different programs workload just by comparing the number of sets isn't completely retarded. Also you're arrogance is repulsive given the shit you spout here everyday.

>>39779560
>Nuckol's article?
You and haino love nuckols.

>>39779582
Your mom sounds cool asf and you sound like a fuckin dweeb lmao.

2017 goals
>400kg Jefferson rack lull
>240kg double overhand static hold
>140kg poverty bench

I'm finished with singles on TM. Wat do? Deload and start over? Won't I just stall at the same weight once it gets heavy enough? Or new program?

>>39777459
The top of my back, around the shoulders, curves forward very slightly when doing my 1rm deads. The rest of the back and form are fine, but it's as if it's pulling my shoulders forward a little. Form, or should I deload?

Going for a 390 squat lads. Just did 380 and it felt easy.

>>39779697
Go back to 1x5s and start the rep cycling progression over again

how many pistol squats can you do? I should definitely be strong enough but i can't manage even 1

>>39779772
I can do loads with my left leg. Zero with my right.

>>39779732
I just squatted 390 lads. If I'm in a very tired state and this is my fourth day squatting in a row, do you think that if I rest up for maybe 4-5 days I can hit 400 lads? I really fuckin want 400

Would it be stupid for me to take 4-6 weeks and only do dumbell bench variants instead of anything to do with a barbell? I've been bashing my head into a brick wall with bench for months with no movement and I feel like that would be a great change of pace

>>39779784
Post your 390, without it there's no way to know

>>39779750
Just so I can stall at the same place again? No thanks....

>>39779055
>Boardie ran the 4days program for a couple of weeks but gave up on it)
IIRC he got injured, tho probably not because of the program. His SI joint was fucky long before as well.
>>39779165
I think it's the vanilla that gets the most hate.

>>39779283
>>39779235
Nuckols himself is aware of his confirmation bias, for the record.

To say that reps don't matter and sets are the most important is an oversimplification and you both know it. It's handy to just look at the sets, but it's still too simple.

And with your knowledge of C6W and Sheiko, you full well know that comparing them on the basis of sets is also an oversimplification.

ONLY 250X7 FUCK THIS BAR REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>39779834
That's not how this works, that's not how any of this works

>>39779836
I was just talking about the 10x3 and 3x10 are different in terms of hypertrophy claim, I don't have an opinion on the whole sets are the only thing you should count argument.

>>39779812
Didn't take a video but it was pretty slow, no back rounding and minimal tipping over, definitely deep

>>39779842
explain

>>39779875
A lot of factors without seeing it but there's probably a good shot you could do it

>>39779878
Go back down to 1x5s doesn't mean that you go back to the same weight you stalled at them with, and even if it did, you've gotten much stronger by continuing to progress in the other set/rep schemes, so you shouldn't stall on the same weight unless your volume dose is wrong, your diet and sleep are shit, or you're unable to progress with TM any longer and need a more periodized program.

I am fuckin zyzz brah

Please help
>>/wsr/240295

>>39778538
balding
dying

>>39779899
literally gained 5 kg in 4 months, sleepis atleast 8 hours sometimes 10. I can't maximize that anymore. I can't see how I possibly could squeeze out more gains of TM. Even cut back on biweekly deadlift to once a week singles.

5x4squat
4x4pause bench + 3x8 spoto
somelight back work
hammie work

I've been thinking bout moving to 5 triples but I fee like any heavier weight will impedemy progress. Doing singles at 182 kg squats and 190 DL btw.

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I'm going to blow my fucking brains out. Whenever I have a ok days of training I have bad ones for the next 6 weeks. I can't fucking take this anymore.

>>39779960
Well you out deadlift me with half the muscle mass so I don't care about your wellbeing anymore

>try out premade intermediate programs
>make minimal gains
>do my own programming, hitting singles at 95%+ weekly in addition to 3-4 days per week frequency and high volume days
>make a lotta gains

Tryin harder truly is the key

>>39780046
This is exactly my story too.

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>>39778538
>>39778911
This. I also have a problem with my hips rising if they don't start from a high hip position and I'm pretty sure at this point it's just how I'm built. (vid related is my most recent deadlift workout at 170kg)

Also strengthen your spinal erectors. Try adding in some front squats or SSB squats once you stall on SS.

>inb4 you can't give advice your form is shit

>>39780074
>>>/wsg/240295

>>39779960
Holy fuck m8, that back rounding made me cringe, fix that shit up and lower your weight.

>>39780084
>lefora.com

U wot?

>>39779960
Blushu i have help fir u. When u grab bar, fall bacj so that you woukd actually fall backwards if u let go of the bar. Right now you're pulling up instead if back and nit engsging your posterior chain.

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tfw two intelligent too lift

>>39779804
I'd at least do like a 5x5 once a week just to keep the pattern fresh

>>39780041
how much do you deadlift?

>>39780143
170 :(

>>39780074
Wtf u stole my deadlift form.I'LL SUE YOU

>>39780149
lb? he was deadlifting about 130kg

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>>39779055
>We need someone else in the community to come up with another high volume moderate intensity program to compete with Sheiko

I don't know Sheiko in detail, but Garrett Blevins free programs might be of interest.

http://www.blestcoaching.com/guided-template

Blessings

>>39780170
He pulled 175kg the other day...

>>39780118
Whatever. No reason to deadlift when I'm dead.

>>39780149
I pulled 175 from blocks with a hitch.

Best from floor is 160.

You're safe for now. I'm probably going to blow my brains out anyway.

>>39780186
Oh ok. When you pulled 160kg my max was also 160kg. I kept trying 170 until I got it, then I saw your 175 and thought it was from the floor and wanted to die.

180 next and I should be safe for a week or two

>>39778285
Beginner, which in this context means between 300 and 400 wilks.

>>39780196
>>39780196
I quit lifting.

I was going to max today but I thought it's be better to just squat bench and then lighter deadlift.

then I thought I could pull more than 2 plate without rounding my back. But apparently I'm wrong.

I'm going to quit anyway. I won't even be close to my goals for my comp in March.

>>39780215
Don't quit, just don't out lift me please :(
All I can say about rounding your back is just change your set up and strengthen your spinal erectors with snatch grip deadlifts. Helped me.

>>39780184
>his form was that shakey on 130kg
>he pulled 175kg
no fucking way

510 deadlift +4

Weigh about 180

https://instagram.com/p/BOYHXVKA8l6/

>>39779953
Might be time to start something a bit more advanced programming wise then famalam

>>39780125
Top kek

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>people asking for form checks when their form is obviously bad

what the fuck lol

how hard is it to watch a video of how to use proper form and then look at yours and see that "hey, mine looks nothing like that"

it's like they're literally retarded

>600kg total
>830kg wanted total
>13 cuck cycles
>230kg/13 = ~18kg on my total per cycle
>+6/+5/+7 on my max per cycle
>13 * 20 weeks = 260
>only 5 years to be decently strong

ill be back in 2022 to report my progression

>>39780263
They know it's bad, it's why they're posting the form checks

They're just beginners so they want to know how to fix it and what specifically to fix

It's hard to watch a video and then emulate it perfectly

>>39778756
>>39778739

Got 200kg @79.9kg bodyweight - RPE 11 (~440/175lbs), pretty fukkin stoked. Ty lads for believing in me lads xoxo

Gon see if I can make this vid on my phone into a gif an upload if anyone cares

>>39780301
Congrats, upload to YouTube and post link though, way easier

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>>39779594

Workload? We were talking about volume.

>Also you're arrogance is repulsive given the shit you spout here everyday.

I'm arrogant for? Saying something different than the hivemind? Or is it because I sometimes defend myself when I'm being mocked or insulted by random people? Or is it because I help people simply out of passion and cause I want people to succeed?

I really don't get what you people want. It's never enough no matter how much time and patience I put in, I'm always literally hitler and literally subhuman in the end.

>>39779836

>IIRC he got injured, tho probably not because of the program. His SI joint was fucky long before as well.

That makes sense. I just don't remember too well because that was around the time I left.

>To say that reps don't matter and sets are the most important is an oversimplification and you both know it.

Depends what you're looking at. If you're comparing volume then yes I do believe number of sets is the most accurate.

But if you want to compare things like the intensity of the programs (probably just as important as volume for a successful program), average RPE, specificity, rest length, energy requirement, or any data related to difficulty/effort, or just overall how decent or not decent the program looks, then yes reps are crucial information.

If someone on /routine general/ wants me to look at their program and say what I think, but they only added number of sets and %, the only thing I'd respond with would be "I need to know what reps you're working with, I can't really give accurate feedback from this."

>>39780171

I was linked this once before but neglected to take a look. I will not commit the same mistake twice, thanks.

>>39780249
You ran up on that fucker like the element if surprise was going to help u

>>39780301

Make a webm with webm for retards, much better than a gif

>>39780317
How about I just make a man out of you, son.

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Easy painless suicide please?

>>39778704
But trappy, the average intensity is like...67%? What the fuck is this shit? I've made gains on sheiko but it's basically a bodybuilding program at this point.

>>39780305
>>39780317

Put it in YouTube:
https://youtu.be/kYniCkn3BBc

Got 180x3 just before this, old max at 185. Wanted 4-5 reps but smacked into the safeties so cut that set short, decided to go for the heavier weight stupidly enough, went okay

>>39779722
deloading because of spinal flexion causes weak deadlifts

>>39780355
Wew, myron that grind. Good job Owen

>>39780370
Actually planned Pause Squat 3/4 out of the hole variation, u should try it out

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>>39780330

Remember that when he calculates the average intensity he includes all the warmup sets of every workout.

Don't be dissuaded by how it looks at first, it's a tough program.
FrogDoesLifting is on his second week of sheiko advanced large load, and you can see all of the training on his youtube channel https://www.youtube.com/channel/UCp1sbh0Rf2jiI8JlBIOS51Q/videos
And even though he only worked with 85% once, you can see it's not easy. And this is the easiest part of the program, from there on the intensity escalates and the volume increases even more.

>>39780355

Not sure if I'd call that @7.5, but that is a very good squat technique and great depth.
I think what made it grindy at the end is because you slightly tipped forward when getting out of the hole. It wasn't much, but enough to get the bar out of balance and make the lift a bit harder.
Still that looked good for a nice PR attempt, and I'm impressed you didn't just bail and cut the depth shorter.

>eat and drink a ton these last couple days, weight from 178 to 188
>look the same, clothes fit basically the same

Where is this shit hiding

>>39780316
Made it didn't i

>>39780430
Fix your back rounding?

You're not trying hard enough (as an intermediate) if:
>you lift less than four days a week
>you don't break a sweat
>you don't get out of breath
>you do less than 5 sets per lift
>you do no accessories
>you rarely hit RPE 9
>you haven't failed a rep in months
>you don't feel tired after your workout
>you try to stay sub 12% bodyfat
>you're rarely sore

Thoughts?

>>39780457
>you lift less than four days a week
I lift 4x+
>you don't break a sweat
I get drenched
>you don't get out of breath
I heckin do
>you do less than 5 sets per lift
I do pyramid sets so yeah, I do way more than 5
>you do no accessories
I do many accessories
>you rarely hit RPE 9
I hit rpe10 every sesh lel
>you haven't failed a rep in months
Fail something every sesh
>you don't feel tired after your workout
I feel kill
>you try to stay sub 12% bodyfat
I literally haven't been lean all year
>you're rarely sore
And stiff too

>Thoughts?
Agree

>>39780409
But trappy, i've been doing sheiko for like 1 to 2 months now and the workouts are really not that super tough. They really are too easy sometimes. It's just a shit-load of light volume.

im starting BLEST intermediate monday, will report how it worked in 3 weeks

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>>39780457

Looks like a facebook meme for normies.
If that was your objective, good job.

>>39780489

Not super tough, that's not what the program was designed to be.
But not easy. Some days are downright exhaustive.

If it's too easy, it's probably because the max you put there is lower than your actual max rn. So do what Sheiko says and just increase the weight.

>>39780457
>You're not trying hard enough (as an intermediate) if:
>>you lift less than four days a week
I go 3 days, can't go more. I get a fuckton of volume in though

>>you don't break a sweat
>>you don't get out of breath
I do both of these

>>you do less than 5 sets per lift
Nah, depends on the programming ex. W3 of c6w

>>you do no accessories
>>you rarely hit RPE 9
Agreed

>>you haven't failed a rep in months
Debatable, if you aren't failing a rep it could mean that your programming is good enough to keep you progressing without failing.

>>you don't feel tired after your workout
Also no, I don't always feel tired. Depends on how the session is programmed

>>you try to stay sub 12% bodyfat
Agreed

>>you're rarely sore
Soreness is not an indicator of progress, so no

>Thoughts?
Not bad, 4/10

>>39780457
>you lift less than four days a week
exactly 4
>you don't break a sweat
depends on lifts sometimes I'm slightly sweaty sometimes I have to dry myself with towel every set
>you don't get out of breath
rarely happens, but I also have asthma
>you do less than 5 sets per lift
on accesory lifts I usually do less than 5
>you do no accessories
a few
>you rarely hit RPE 9
pretty much everytime I do bench it's 10
>you haven't failed a rep in months
I hate bench
>you don't feel tired after your workout
I feel dead inside after failing bench again
>you try to stay sub 12% bodyfat
pls someone just help me
>you're rarely sore
I just want to finally progress on bench

>Thoughts?
I wanna kill myself

>>39780483
Nice. Keep up the good work anon

>>39780527
Why do girls keep hurting my heart ;-;

>>39780438
Yeah when I go for a pr I kinda just go nuts and throw caution to the wind

I promise to post the attempt where I slip everything And shit my pants.

>>39780537
Thanks, I try my best.

>>39780530
About the soreness thing, I know that it's not an indicator of progress but think about this. If you're never sore you may or may not be doing enough volume. If you're sore from time to time you can be sure that you're pushing yourself hard enough

>>39780535
Eat more and do more sets of bench per workout and increase frequency by one day and do more targeted accessories.

>>39780457
You can still be trying hard without missing reps or being sore or lifting just three times a week

>>39780457
>I have four days of programming, but I've been having to compress it to three
>squat and dl leave me drenched even in 30 degree weather
>having bad cardiovascular health
>I did 8x5 for squat and dl this mon/tue
>define accessories
>tfw multiple @9 sets per session
>never failed a rep tbf
>I feel okay most of the time
>I'm fat
>I only ever get quad or trap soreness

How do I safely fail a bench rep without a spotter?

>>39780585
ayyyyyyyyyyyy, don't take it personally lad, you try your best :) maybe not the best best, but your best.

>>39780409
Thank you! Just jesting based on people who grind something to death, and mark it as "RPE8.5".
Really felt like an RPE 11 lol, moved slow but felt like an eternity longer during the Squat. Saw my life flash before my eyes and all.

Haven't been over 150ks the past 12 weeks except for today and once 10 days, so not really used to the heavier weights. Moving into a more strength focused block the next 4+8 weeks after new year, nice to have an accurate max instead of 12-20 rep maxes lol.

Really think my core strength and bracing is lagging tho, going to make sure to add in extra farmers walks and heavy front rack holds, would you add in anything else?

And in regards to the depth btw, just the way I'm most comfortable at the moment. It's low bar as well haha, somehow hit depth easier compared to highbar. Probably going to widen my stance and work on hitting higher compared to parallel when I get into competing in a few years, that's the plan atleast.

>>39780570
I just dont get it I did 100kg two weeks ago and today I barely did 90, powerlifting is not for me I should just go bodybuilding. I wanna die

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>>39780585
Explain this and I'll reward you.

>>39780603
Roll of shame or use safeties

>>39780457
I take back what I said about failing reps, you guys are right. If you program yourself really well you might not fail reps

>>39780618
Still I'm only 80kgs at 183cm (175/6' imperial again yeh) an 19 y/o, so I've got a lot more weight to put on my body and my total to actually be competitive in any manner. Bulking slowly up to 90kgs at the moment, seeing great progress. Probably 105 long term. Maybe a bit conservative w weight gain , but I started as sub 60, so I'm happy with how far I've come so far

>>39780620
Maybe you just had a bad day. What's your bench programming look like? are you eatin n sleepin enough?

I'm just so heavy and it's really fucking up my wilks. I can't get below 90kg anymore.
I'm actually gonna be 100kg soon.

Feels weird.

>>39780585
Well now it makes sense that you only bench 150kg raw

>>39780661
I'm doing candito's my eating is fine I've gained 2kg in past month trying to keep it at 0.5kg per week. I never sleep well, but it's been like that for years I take pills when I get less than 4 hours of sleep per day. Sleeping shouldnt be a problem it's not for rest of the lifts. Also I doubt it was bad day since everything else than a bench went really fucking well as always.

>>39780640
It'll return the max value of the Int primitive type (which is 2^32 - 1) in java.

>>39780604
Dang. Someone call an ambulance because I just got burned.

>>39780685
Uguu muh deadlift

>>39780527
It's my actual max because i tried 1
to 3kg more 10min after lifting the previous max and i failed it.

>>39780697
>doing Candito's for bench
How much do you weigh? Just do a shitton of bench volume. You ever see those huge guys in the gym that never squat or deadlift but have insane benches? And you see them just doing bench and bench accessories all the time? It's all the volume they're doing. Just take care of your shoulders

>>39780705
w-what is the joke in the picture

>>39780620
>powerlifting is not for me I should just go bodybuilding
If you can't do "powerlifting" right, then "bodybuilding" will be even more fruitless.

Learn to try hard, eat appropriately, and rest well.

If not, then stop doing this shit and go do nerd stuff.

>>39780603
Roll of shame, tip the sides so the weight slides off, use the safeties in the rack

>>39780640
There's a maximum value that can be held by an int type. If the value increases past this point, it will roll over and become a negative number. If the maximum value of I is reached, then the check will contain a negative value, and then end the loop.

>>39780705

ay ladorino do you know how tall cam mackenzie is?

>>39779560
*cough* sheiko

>>39780729
What's the joke? The image is supposed to be funny.

>>39780742
It's because that's most convoluted possible way to get the maximum value held by an integer, there are constants defined that will immediately give the value without having to iterate through over 2 billion times. It's saying that people that graduate from college are retarded.

>>39780742
It's reddit """"humor""""

>>39780718
71kg So what should I do for bench. I'm just sick of everything progressing smoothly and then comes time to bench and I want to kill myself.
>You ever see those huge guys in the gym that never squat or deadlift but have insane benches?
tbf not really everyone at my gym is pretty weak so I'm one of the strongest guys there.

>>39780727
Rude gonna cry now

>>39780742
idk about these other guys but to me the image accurately describes what a CS degree boils down to, atleast in terms of coding.

Luckily most CS programmes focus on what can't be taught in 10 seconds on codeacademy

>>39780764
this

but also

>>39780758
this

>>39780312
Ye u a shit

>>39780705

>>39780730
6'2 maybe 6'3. Taller than me and Tony Cliffe for sure.

>>39780742
It's a really stupid thing to ever write.

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My favourite pic ever

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I also like this one a heckin lot

>>39780777
Doesn't he weigh 120+kg? How does he not look obese?

I guess I'll have to put on 15 more kg to not be weak

>>39780759
I was stalled at around 220 for a while and did a variation of twinklex's bench program and now I'm about to hit 250 after like 2 months. Basically this:
>3 days a week
>based on tested paused 1rm
>5x4 first day @ 80%
>5x6 second day @ 75%
>5x8 third day @ 70%
>add 5 lbs to each day per week, even as reps decrease keep increasing weight
>do 4x8 with a lighter weight after main sets
>do 4x8 accessory targeting weakness (such as closegrip)
>do another 4x8 with a secondary accessory
>take extra days if you feel up to it to add in extra pressing volume
>start off pausing reps, once you start stalling on that go to TnG, then start decreasing reps
>when you can't hit 5x1 on the first day, rest n test maxes

>>39780799
Yeh about 125 or so

Because he's got a lot of muscle

>>39780814
TL:DR

"Train bench more like a bodybuilder, but multiple times per week"

>>39780814
i.e. more volume with arbitrary bullshit progression

>>39780834
Yeah pretty much and add in a set progression scheme.

>>39780853
It works fAm. As volume decreases over time intensity goes up

>>39780864
So like any other cycle then
Start at high volume, low intensity then transition to low volume high intensity

>>39780873
Yes. That is correct.

>>39780853
>arbitrary bullshit progression
Progression is progression.

If you don't understand that, then you don't understand the fundamentals of the game.

>>39780834
essentially yeah
why do you think so many normies outbench plg?
or why the spotoshot method actually works for our posters?

>>39779560
Don't be such a cunt.

Sourcing Sheiko, SS, TM, and Nuckols doesn't make you a quality poster.

You don't post anything that requires more than a brain cell and a google search.

Maybe if you actually powerlifted and shared some novel experience... but no.

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>spotoshot works

>>39781021
Really excited to get a slanger for Christmas. I didn't ask for it, but I'm going to put it to work.

>>39781021
She really doesn't look like a human.

I agree on your other point though. What is the point of everyone doing all this meme programming instead of saving themselves a headache and just doing something like Sheiko properly?

>>39777594
Dmitry Klokov

>>39780249
>+4
what did you mean by this

>>39780301
gj anon, proud of u

>>39781021
are you meaning to imply that spotoshot doesn't work?

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>>39781021

>>39781039
Can you post a pic with him and his Olympic gold medals?

I am fuckin zyzz brahh

Kill yourselves everyone

I'm so distracted I can't sleep
I wrote frustrated but auto correct changed it to distracted

Both are right tho

>>39781278
half 3 here
time for us to just close our eyes Tbh

>>39781349
Halve three here too. I've been laying in bed since 11 so I give up desu

>>39781360
i only woke up at 4pm so that doesnt make it easy either

>>39781377
Kek. Well best of luck. I'm listening to comfy music and I'll try again at 4.
Set my alarm for 10 in the hopes of tiring myself out.

>>39781389
what has you frustrated lad?

>>39781393
Just thinking about something that's annoying me, over and over.
I'm not tired in the slightest :/

>>39781406
stop thinking about her

>>39781406
>Just thinking about something that's annoying me, over and over.
oh... ok
i didnt even want to know anyway

>>39781393
>>39781406
Take it to the discord faggots.

>>39781414
i dont have discord

>>39781278
>>39781349
>>39781360
>>39781377
>>39781389

Staying glued to your blue-light barrage of a monitor probably isn't helping. I have the same problem, I'll just be farting around on the computer and then it's goddamn 3 AM and I have to be up at 10 and I'd like to get some goddamn sleep so I can get some goddamn gains and I'm not even tired because I've been brainwashing myself to think it's goddamn noon.

They need to make monitors with a neutral UV glow or some shit. Or I just need to get some horse tranqs and take them at midnight.

>>39781414
I don't have a discord either

>>39781411
Sorry kek, it's nothing interesting

>>39781410

>>39781420
I've been laying in the darkness for a couple hours. If I don't fall asleep in the first hour, I never fall asleep in the next.

I'm just waiting until I'm tired,

>>39781428
>I'm just waiting until I'm tired,
im just waiting for the end Tbh

>>39781434
same

>>39781434
same here every day I go to sleep at 6-7am hoping one day I'll go to sleep an never wake up

>>39781428

Yeah, I get you, I've had that problem too.

Like Monday, I had to be at work at 10:30, and managed to get to sleep at 1. Which gives me eight hours of sleep and plenty of time to get to work.

For some fucking reason, I woke up at 5:30 and couldn't goddamn go back to sleep, and just laid in the dark for two hours and gave up.

>>39781439
I used to think dreaming was the best thing ever. I would forget about all ,y worries for 8 hours and have wonderful dreams.

But now I keep having anxiety dreams so wtf I hate sleep now

>tfw broke up a month ago with her
>tfw started smoking cigs in this time
>tfw 4am
>craving a cig but got no money
this has to be an all time low for me

>>39781455
I don't get dreams at all so sleeping is always nice

>>39781458
Stop smoking lad, come on.
https://youtu.be/StsxAcQZKOw
Those feelings aren't worth your life.

>>39781455
i hate when you are having a great dream and something wakes you up
... you can never go back

>>39781477
Had a dream like that a couple weeks ago. I woke up the happiest I've been my entire life. Felt like my perspective on life had changed.

Now my dreams are shit

>>39781469
Everyone I speak to says the same thing. They don't have / forget all their dreams.

I have dreams every night, usually anxiety dreams, recurring dreams occasionally and I remember every dream I have, at least afterwards.

Broke my tailbone a few weeks ago. I've been doing just curls and light presses ever since. This shit sucks.

>>39781503
How'd you break it?

>>39781507
Slipped on some ice. My feet flew out from under me and I landed like I was trying to sit down. Knew instantly I broke it.

>>39781522
Damn, and you can't squat, deadlift or bench?

>>39781491
When i was a kid my parents let me watch the ring and so I had recurring nightmares after that and then one night I just literally beat the shit out of that ghost girl, since then I never had any nightmares. I know how it sounds but it's real so what I'm saying is good luck maybe one day you will beat the shit out of anxiety.

>>39781529
If it involves using my hips, sitting, or the valsalva maneuver, it's just sharp pain. I can kind of bench but absolutely no leg drive and it feels like shit.

>>39781507
actual poster here, it was gay secks

>>39781535
Kek, hopefully. I'm not even am anxious person, I just get these dreams a lot.

>>39781538
Feet up bench? Really man I'd use this time to specialise bench. Seal rows are good too. Chin-ups should be okay.

Reverse rows if you have a bench and cable machine

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>>39781548
>implying i'm not a top

>>39781551
feet up bench is a good idea.

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>>39781477

>i hate when you are having a great dream and something wakes you up

Goddamnit, I know what you're talking about

>Be sitting on a couch in a friend's apartment for some reason
>Only other person their is oneitis
>No TV or anything for some reason, just sitting back in the couch relaxing with my arm over the back of it.
>Oneitis sits downs next to me and leans into me like it's the most natural thing in the world
>Feeling of pure, contented, at-peace-with-everything happiness
>Something starts beeping
>"The fuck is that beeping noise?"
>Realize my alarm clock is going off.
>mfw

And I was never happy again.

The screwball dreams where you wake up and chuckle to yourself are the best. I had one where I was kungfu fighting Randy Orton on the submarine set from the final scenes of 007: The World Is Not Enough

No more WWE before bed

>>39781554
lmao being so gay ur afraid to get ur ass rammed fuken faget

>>39781567
Hank?

>>39781566

>their

There

New
>>39781595
>>39781595
>>39781595

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>>39781579

>>39779953
have you tried LIFTING MORE and/or TRYING HARDER?