/plg/ - powerlifting general

>>39781595
I want a smoll husky;-;

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kind of want to mess around with the slingshot again

>>39781615
Spoto shot round 2?

Since everyone is shitposting bench stuff what is a good 2 day bench progression I could use in C6W

I was thinking maybe hepburn or trying some RPE stuff like:

Just rough idea to replace each upper day bench with:
W1: one set of 8@ 9 drop 15% then repeat till RPE 9
W2: 8@ 9 drop 7.5% and repeat
W3: 5@ 9 drop 10% and repeat
W4: 3@9 drop 5% and repeat

>>39781611
I want any sort of companionship

>>39781660
I want both :)

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>>39781595
cute puppers

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>all 2016 and no gf
WHAT IS EVEN THE POINT

>>39781718
you should be glad
there is no worse feeling than her breaking up with you

>>39781595

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>>39781768
I got that last year, but now I wanted to get a new one for this year so that I could break up with her REEEEEEEEEE

>>39781772
why get a gf if you don't love her

>>39781768
That's why we're gonna commit double suicide with my gf, that way none of us can break up with each other.

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>>39781783
love isn't real the last one taught me that lol

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The day was fun, now the day is done.
I'm happy to have shared some of it with you.

Gniight /plg/

>>39781822
only for wymmin, i can feel love. and i still love her even though she completely shattered my heart.

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>>39781834
Right, but I mean wtf I hate women now?!

friendship with Leeman ended.

https://youtu.be/pVnYmJx8BHc

>>39781831
I hope you never wake up you humongous faggot

>>39781853
fact: duffin makes the worst videos

>>39781853
>Straps
>Dl bar
>sumo
>tng
>no lock out

still strong I guess but jeez

>>39781872
he pulled it for more conventional if you actually watched

>>39781881
yeah I know just memeing with the >sumo

>>39781872
not even tng, he literally does not stop the bar even once.

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Favorite boapost yet

>>39781822
>love isn't real
objectively incorrect

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>super liked by a trap on tinder

>>39781651
Just do a 2 day DUP, ex:
Day 1 Spoto press 5x4, tng 1x4+, start at ~70%
Day 2 4x2, 1x2+, start at ~80%
Add 2.5kg/week to each, reset when stalled and push the + sets when the weights are lighter. Add in some closegrip and dB bench throughout the week and done.

>>39782000
Sounds pretty interesting lad

Would you test your 1rm once stalled?

>>39781958
>objectively incorrect
Only in that there is no objective definition of love, but that's hardly an argument

>>39781979
a-at least you got liked

Wake up /plg/

Wake up u cunts

Are there any good 3-day routines out there?

>>39781660
We all do anon.

>>39782471
I'm getting absolutely SICK and TIRED OF THE IMPOSTORS

Mfw lith is so irrelevant that he needs a trip for people to notice him

>>39782544
Fuck you bully. My reddit friends would never tall to me like this. This place is toxic, you all need to see psychologists. Just because I happen to be a pedophile does not give you the right to talk down to me. Sexual identities are inherent and cannot be changed, it is not my fault and nor should I be discriminated against for it.

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has anyone here run the 2x or 3x a week deadlift templates from 28 free programs (int or adv)? good/bad/what would you change?

>>39782582
Just do sheiko

>>39782582
I did the 2x a week for a bit and found the opposite stance stuff to be pretty pointless. Training opposite stance is probably pretty good but not with the same frequency as primary stance.

Running 1x int though at the moment and it's great.

>>39782588

>Lith recommending deadlift training

>>39782592
I didn't recommend shit, I was just sharing my own experiences

>>39782583
did, made some gains on the 3 day but I want more frequency

the new 4 days have a little too much meme shit (chains) for me

Can anyone recommend a good training bar for home gym for a dyel? Something that doesnt go over $300

>>39782649
http://www.gymdirect.com.au/shop/weights-bars-dumbbells/bars/olympic-size/54-inch-chrome-olympic-shrug-bar-30mm/

149$

>>39782658
I'm not AU to clarify

>>39782661
http://www.gymdirect.com/shop/weights-bars-dumbbells/bars/olympic-size/54-inch-chrome-olympic-shrug-bar-30mm/

>>39782664
kill yourself fat bitch

>>39782649

http://www.roguefitness.com/rogue-29mm-burgener-rippetoe-bar-2-0

>>39782610

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

>>39782068
Only if you wanted to. If you can push int day far enough you'll set rep prs that you can guess your max from, otherwise just reset and add 2.5/5kgs to the starting weight.

Wow, never thought I'd need to bump a plg thread.

I did 100 strict barbell curls yesterday and my left bicep is tight and knotted up.

I'm worried it will tear T_T

Do I foam roll it or what?

>>39782865
>>39782865
running this routine would most likely kill me

thanks for the spreadsheet though, i might break it out later

>>39781853
I wonder how much he could pull in a full power competition, with a non-bendaroo bar and without straps.
https://www.youtube.com/watch?v=merbDnXDvoU

>>39782865

Planning out my training for the next year. Should I hop onto Sheiko or the linearly perodised 12 week program I've planned togheter with block periodisation, and running Jacked & Tan 2.0 after for 12 more weeks?

I just recently read a rant about the western/eastern training methodologies, and how eastern ones are more scientific and sustainable long term, where as western ones are heavyily built on its bodybuilding roots compared to eastern weightlifting. And lifters like Lilliebridge etc. only really make great progress in spite of their programming due to heavy AAS use. (I just happen to be slightly enhanced at the moment, so I'm afraid that I'll make great progress on either program, but with more of an injury risk on my own LP due to pushing harder. And ultimately that the gains will be from the gear, instead of my own genioualy crafted masterpiece of a program /hyperbole. Setting myself up for worse long term progression)

They're fairly similar in the sense that both of the options are 4 day full body, Squat/dead x2, bench x3 and OHP x1 weekly. But a fair bit of emphasis on accessories and movement variations for the LP/Block one. Basically just different training ideologies and loading differences.

I've only got ~320 wilks since I just recently started getting into powerlifting, having focused more on "aesthetics" and bullshit earlier, and I need to gain weight an musclemass to get competitive in any manner. But maybe both programs would work in that regard? After all it's really just down to diet and recovery right, since there's already loads of volume in Sheiko, w the more targeted accessories for weak points?

>>39783587
God damn I'm autistic, almost came to a conclusion on my own as I was writing this lol

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minimum height for block pulls? gym has no blocks so gotta stack the big bumper plates

Join the discord
https://discord.gg/YrDZqtk

>>39783330
hes got something wrong with his elbow which hinders his mixed if i remember right, i think his best pull even on a bendy bar is in the 700s

>>39783587
westside is based on eastern methods

do more reading

>>39783639
who dis

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Merry Christmas, fAmiliA.

https://open.spotify.com/track/52RXVx2JA6UEMRODAKaP2X

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>>39783760
merry christmas to you too mayne

>Putting powerlifter in your facebook bio

I SERIOUSLY hope none of you do this

>>39783798
>putting anything at all in your facebook bio

>>39783798
>>39783898
>having a facebook
Then again I'm a schizophrenic who doesn't like having his photo taken

>start to stall on madcow
>stop madcow
>start just going for 1 rep PRs + some pump sets on big tree
>feel happy
when I run out of PRs I will restart madcow. Feels good.

>>39783956
That makes 3 of us.
Stop shilling it though please, I don't want everyone to steal my meme.

>>39781611
Unless you have a great knowledge about dogs - don't get a husky.

>>39783977
How do I educate myself on smol huskys

>>39783965
how do u train biceps and shit
I can do 10 chinups with 130kg total weight (110 body + plaet) or 100kgx5 ohp but I look dyel. Muscles just look small.

>>39783994
I don't think I have any right to educate someone who overhead press 100kg how to train biceps.
I just do cheat curls and they don't do shit really, I think I need to do some strict curls two or so times a week.

>>39784005
Microplates and eating a fuckton is a fast track to 100kg ohp tbqh.
Or be Fil, I wonder how much Fil could ohp if he set his mind to it.

>>39784011
Maybe that can be my goal for 2017. I can just never find time or the effort to OHP though, always tire from bench, which I do 4-5x a week.

How often do you OHP and how does your progression look? I wouldn't mind a body weight OHP desu.

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Merry xmas everyone! ヽ(*・ω・)ﾉ

>>39783956

>doing madcow ever

Don't waste your time lmao

>>39783760

Merry xmas faceguy!

>>39783587

Sheiko brings crazy results, but it's exhausting due to ridiculously high volume, and some people don't find it very fun due to not working with higher %s more frequently (though this is good as injury prevention)

Your own program is unlikely to bring as many results as Sheiko, but it will be more fun since you're running something you made yourself.

I'd just say do your own program and have fun with it. Once you're ready for the more serious, less flashy, more tiring training of Sheiko, the programs are still gonna be there available for you.

>>39784005
Also yeah I remember back when I was 16 and was doing p90x with 12 kg dumbbells I probably had the biggest biceps in my life. It was just,
>do biceps for a minute
>do pushups for a minute
>do biceps for a minute
>do pushups for a minute
x6 or something.
I guess I should do it again inbetween squat sets or something.

>>39784030
I memed myself into trying something I read off T-Nation, where you do 100 strict curls with an empty bar with no rests.

I couldn't do 100 continuous reps, the pain was unbelievable and I took like 5 short rests. I had a huge pump though, and today my biceps are fucking knotted and sore.

They look smaller so who knows if that even worked.

>>39784026
Shut up sheiko shill

I'm doing madcow for my squat and having great results

>>39784017
I got injured at some point on TM and started doing OHP only. Then that 1RM pr thing, then TM again, then 1RM pr thing with handstand pushups from blocks at home.

>>39784026
Madcow is fun and fine you just tweak it to have smaller jumps

>>39783798
>not putting it on your job app

>>39784067
To clarify, I would go for a 1RM OHP pr, maybe back-off triples mon-wed-fri mornings, then do triples handstands from blocks in the evening until I couldn't finish a triple set, then maybe handstands from blocks the next day, depending on how I felt. Never really pushed for PRs, just fucked around with weight, e.g. some days I would do a lot of singles leading up to an old 1RM, other days I would go straight for the PR, all depending on how handstands, this and previous OHP workouts felt. Was increasing the height of the blocks when I felt capable of doing a triple from taller blocks too.

>>39784056
Did you start eating enough
I saw a tiny dude squat lmao4plate at the gym yesterday in wraps and immediately thought of you.

>>39784089
yeah I am BULKIN

>wraps
>4pl8

I'm sad that you think so low of me, anon

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>>39784067

Cmon, Madcow has less volume than Starting Strength, and focuses more on Rows than Deadlifts.

I don't see any reason at all to do madcow, besides being memed into it, when you can do early-intermediate programs with a lot more volume, that will progress faster, focus on the lifts that matter, and won't require you to deload all the time.

But maybe I'm just becoming too cynical about everything.

>>39784067
>smaller jumps

What % did you use?
I'm doing 12.5% at the moment and I'd be lying if I said going from 140 x 5 to 160 x5 wasn't a bit jarring

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>tfw it's been a whole 2 minutes since the last time I had sex

I don't know how I'm going to survive.

>>39784127
Use 7% jumps on madcow instead of 12.5% as vanilla dictates and compare the volume with TM for the same 5RM.
On top of that, vanilla madcow has MORE deadlift volume, and you do deadlifts FRESH, compared to TM where you do them either after 5x5 squats or after 5rm squats. You also progress essentially every workout on madcow.

>>39784135
I use 7-10% when I start madcow cycle (I immediately go for a PR by the way, I don't "ease into it"), then when I feel shit getting too hard/start missing reps on the final set I keep the final set weight constant until I can do all five reps comfortably and focus on increasing the weight on the sets leading up to it. If I can't do even that I switch to 1rm-ing, low volume lets me rest and high intensity makes the weight on the next cycle of madcow feel lighter.

>>39784026
> Sheiko

Actually like working with lower intensity and higher frequency/volume overall

Probably going to run it actually, been reading a bit more rn. Injury prevention is paramount for me really desu.

For deficit Sumo would 1.8/2.5" work, and 2.5/3.5" for blockpulls? (Width of different plates at the gym I'd stand on etc.)
You wouldn't have any idea how to find an exercise/variation guide on Sheiko? I know I saw one a year ago or so, I think by boris himself detailing in the manner variations would be performed

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>>39784166

>compare the volume with TM for the same 5RM

TM has more volume. In madcow you're basically doing warmups and 1x5, then 1x4, then 1x5 1x8.

>vanilla madcow has MORE deadlift volume

Not at all. Madcow has what, 1x4? In TM you'd have 3x5 and 1x5 at least.

>compared to TM where you do them either after 5x5 squats or after 5rm squats

But that's how you do it in Powerlifting.

>You also progress essentially every workout on madcow

Same with TM.

>>39784138
trip on alex

>>39784205

I was hoping someone would say that. I may be a trip, but I'm not Alex.

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>>39784194

DL from boxes' height is pic related (basically around 6-8cm below the knees)
Deficit is 10cm

There's a lot of guides and commentary on his forum. Also he has a small Q&A series on youtube that explains a lot of details about the programs, and answers some common questions.

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>>39784221
Alex is too intelligent to lift

whats with back and biceps work in sheiko???

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Don't mind me, just reposting all Sheiko programs.

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

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

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

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

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

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

>>39784203
so you abandoned your retarded volume = sets definition
that's a good start, one day you might actually lift more than 2pl8

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>>39784026
>xmas
Quit appropriating our holiday, you heathen sodomite.

God gave you the gift of a body, and look what you do with it. Butt things.

Repent. I'm praying for your salvation.

Merry Christmas!

>>39784203
Have you read my post and do you know how madcow looks. If you decrease jump percentages on madcow, you end up with more weekly volume than on TM.

Vanilla TM has "work up to 5RM deadlift" on either Monday or Friday if I remember right.

>but that's how you do it in powerlifting
So basically all workouts should follow competition format ok gotcha

>same with TM
no, you keep VD weight the same for as long as you can progress on ID

>>39784235

Add them in yourself.

>>39784242
x is the greek character for christ

x-mas = christ-mas

>>39784166
whats your squat/bw?

>>39784223
You've been gone for quite some time... Did you really get ((((doxxed)))) ? I'm glad to see fit hasn't destroyed your spirit even if they've destroyed your sense of safety and relative security

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>>39784239

>so you abandoned your retarded volume = sets definition

Of course not. That''s how it works. I just excluded the warmup sets from both programs when comparing for simplification's sake.

>>39784242

tbf I was raised catholic.
And butt things are the best

merry xmas anon

>>39784244

That's not how TM works at all but whatever I gtg.

>>39784261
Lilly calamari (trappys name) lost xer job because of the dos

>>39784223
I don't think I'd be able to do deficit deads from such a height without severely getting out of position leading to diminished carryover, just when doing sumo. For conventional it'd be doable.

Been checking around on the forum, and pretty sure that picture is from the exercise guide I've seen earlier, gonna try to reverse google it

>>39784267
Wow That's shitty. I didn't know it had real IRL implications, I actually feel kinda bad for her now.

>>39784265
>Of course not. That''s how it works.
Your backpedaling is very kawaii i'll give you that.

>>39784265
Volume= sets is pretty retarded. Especially when it comes to sheiko. Sheiko has you do a ton of sets, yes but most are very low rpe. Doing a set of 3 with a weight I can do 12 times is retarded. I think measuring volume by number of sets above RPE 8 is a better way..

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Every time i do shoulder dislocations, i feel like my rotator cuff/rear delt area is being stretched too much for me to hold the end range of the movement (only on the left.

My left shoulder also has a little bit more forward rounding than the right. Any solutions? really started to affect my bench/HOP

>>39784289
>>39784265
The official definition for volume is setsXrepsXweight

>>39784292
OHP

>>39784269
> 0 results

Lol

>>39784289
>>39784294
B-but its outd-dated you bakas!!

>>39783791
>1425473615771
http://desuarchive.org/fit/search/filename/1425473615771/
kekking
What are you up to this evening, lad?
>>39784026
Whatcha up to, lass?

>>39783791
>>39784323
Wow lad you sure got that 3pl8 bench fast!

>>39784294
>>39784289

Damn u all autistic about volume

>>39784353
Volume of a shape is length x width x height
The logical conclusion of volume in a weightlifting sense is sets x reps x weight

If you disagree I hope you die.

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>>39784357

>>39784365
This really annoys me because it's not bait
Please can you delete your post?

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tonnage is the best indicator or volume

Are we forgetting about NoL?

Sheiko is undoubtedly one of the best styles of programming out there.

Trappy what do you think of making your own programming based off JTS principles?
I think this collection of videos has enough info ranging from abstract principles to concrete guidelines in terms of sets, reps, percentages, progression methods, exercise selection etc

Scientific Principles of Strength Training
1)https://www.youtube.com/watch?v=k7_kCLHOl_0
2)https://www.youtube.com/watch?v=gqF8EoDMSGo
3)https://www.youtube.com/watch?v=DPZtjXYNkm0
4)https://www.youtube.com/watch?v=-iV1N4gjGoA
5)https://www.youtube.com/watch?v=VGaiCNbZocE
6)https://www.youtube.com/watch?v=iAjgTcBJXLU
7)https://www.youtube.com/watch?v=5Yj6sDg-Pec

Extra:
https://www.youtube.com/watch?v=BAlyC-Dgdl0
https://www.youtube.com/watch?v=eBIInwyXIfA (strength phase)
https://www.youtube.com/watch?v=onpnlCNGzlA (peaking phase)
there's no video on hypertrophy phase but I found some random snippets in this one
https://www.youtube.com/watch?v=SICmP8_irsI

Sheiko Deadlift to knees would be a slight pause under knees right, then finish the lift right?

And up to knees would be up to knees, Pause then down again?

>>39784388
no, bring the bar to your knees, pause and down

>>39784289
This is actually how Nuckols measures it.

>>39784398
What's the difference between "up to knees" and "to knees" then?

>>39784421
Who do you trust more? Greg "I watch my wife get fucked by a big black cock every Sunday night" cuckols

Or me?

https://m.youtube.com/watch?v=oemS3mK4ywI

I know this is old, but HOW DID I MISS THIS

I bet it was weasley

>>39784265
>tbf I was raised catholic.
At least your parents did something right, before it all went wrong...

WHAT ARE WE TRAINING THIS CHRISTMAS EVE?

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Going to friends house today to lift, last time i lifted there i deadlifted 3pl8 for the first time

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>>39784448
stop with this cuckold shit.


All,

I need help. Work is destroying me. I am working 50-60hr weeks and when you factor in the driving (1hr each way, at least) ... could be 60 to 70hrs
But I want to still lift... Can I get your opinion on the following:


>A
Squat - 3x5
Bench Press or Push Press - 5x5 @ 90% of C
Deadlift - 1x5
Weighted Chinups - 3xF

>B
Squat - 1-3x5
Bench Press or OHP - Rest Pause w/ Bands (Wk1 - No bands, Wk2 - Orange, Wk3 - Red)
High Pulls - 3-5x3
BW Chinups - AMRAP 2 to 3 minutes
Lateral Raises w/ Bands - 2 to 3 sets

>C
Squat - 1-3x5
Bench Press - 1x5
Barbell Row - 1-3x5
Push Press - 1x5
BW Chinups - AMRAP 2 to 3 minutes

Clearly this is for time efficiency because fellas, I am fuckign exhausted once I get home. Get home by like 7, 730pm and I've been up since 5am and just mentally/physically exhausted

please comment, respond, like my shit .. holla back at ya nigger boy

>>39784624
Go to the gym before work

>>39784637
ya i'm going to wake up at 3:30am.. sure buddy

>>39784700
Go to the gym after work

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>>39784723
Yes... that i what I do....

Once again, please comment on the program.

Sean's been awfully quiet. Maybe he's dead.
It's a Christmas miracle

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>>39784741
hes not sadly

>go on discord
>dead
>go on plg
>dead

where could everyone be today??

>>39784734
Why don't you just run a real program instead of your own meme program

>>39784811
please suggest a program that is tailored to my lifestyle. DESU I want to follow an expert's program.

>>39784811
If you're not smart enough to modify programming, don't comment.

Worse than the fag tranny.

>>39784624
Is your goal powerlifting or general strength?

IMO, make d1 4x6 at 70-75%, d2 a light pause/tech day (light doubles, triples), then d3 5-6x2-3 at 85%.

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>>39784874
general strength

hmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

It's not even Christmas

Where is everyone?

Will pay anyone to talk to me

>>39785044

It's christmas

>>39785092
Christmas is tomorrow?

>>39784823
Sheiko

>>39784882
Are you stronger than blaha?
Lol.

>>39785107

Most people celebrate today really

>>39785082
Just drive around in your maserati until you feel better. Maybe have a few to many drinks, too.

https://www.instagram.com/p/BOYlNKXgRWU/?taken-by=poutineandtheipf

Squatting is stupid and has no place in PL

>people would rather spend time with their family than post on plg
KEKS

>>39785110
>High Pull
nope

Is sean here

>>39785206

Lmao just try harder.

Also widen your stance maybe????

Pls help.

Haven't lifted in over a year. I used to be fairly strong (5 pl8 deadlift). What the hell do I do?

SS?

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>>39784741

He's finally seeing that having friends is more fun than shitposting

>>39784596

I know it's dumb of me to respond to posts like this, but I just wanted to say that you guys take my past for granted. I didn't just wake up one day and decided I wanted to be a girl, this is something that has been tormenting me since my first memories

And the treatment worked. My parents are very proud of my achievements so far, that I am finally dating someone, that I'm finally happy

In the new year's night of last year, I was drinking champagne with my parents, my grandfather and his wife, and my siblings. While everyone was watching the fires, my grandfather lead me to a quiet corner to talk to me.
He told me that when my parents talked to him about this, he couldn't understand how someone would allow this to their son.
But when he saw me for the first time since I had started my treatment, he said one thing struck him; He said he saw me truly happy. That ever since I was young I was the kid that didn't want to talk to anyone, didn't want to play with the cousins, always tried to hide in a room. He said he would look in my eyes and they were not the eyes of a happy child, but a child that felt uncomfortable. That I was the only kid who didn't care about receiving or opening christmas presents.

He said he doesn't understand anything about my condition, but if "becoming" a girl is what made my suffering pass and allowed me to be happy, he had to reconsider his thoughts on it. He said for me not to worry, that he and our family were happy about me. He said I'm a special granddaughter, but he wouldn't trade me for any normal girl out there.

He said he knows I've been through tough times and hardship, but he's proud that I kept fighting for happiness. He said he was proud of me. We hugged, he tickled my sides, and went back to my parents and his wife.

This is the last time he saw me, and the last time I saw him conscious. Lung cancer

You guys can't hurt me. Merry xmas

I will give a Christmas gift to anybody who does one of these 3 things

1. Posts a song that makes me shed a tear

2. Posts a song that makes me happy

3. Makes a vocaroo of them singing a Christmas song (trips only)

>>39785548
Awww trappy

Can I give you a hug for Christmas?

>>39785565
https://www.youtube.com/watch?v=Gs069dndIYk

If this doesn't make you happy I don't know what will

I like trappy but the butt things fascination is disgusting and disturbing. What a degen x(

>>39785625

How did Esme's ass taste though?

>>39785635
Really good but that's different

I'm still not putting my dick theee

>>39785622
Prutus my friend. Merry chistmas. How is your squat coming along=

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>>39785548

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Merry Crimmas from the Sapporo poster

>>39785673
Every day!

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>>39784385

I've watched quite a few of CWS's videos in the past. I like his content, I think he's a very intelligent and experienced professional, and I always check his opinions when I'm formulating my own opinions about something.

I haven't seen all the details on his style of programming, but the reason I haven't looked further into them is because I don't feel like this is how I'd want to build a program. Maybe I'll learn more about it in the future when I have time and want to expand my programming skills, but I don't feel like now is the time.

I saved the links on a notepad file though, I'll give a watch to the ones I haven't seen yet. Thanks.

>>39784269

The pic is from the videos on the mobile app.
Don't worry about being strict on the deficit height, just choose something that feels comfortable and adds extra challlenge and you'll be fine.

>>39784289

I used to measure volume the same way. The problem that I arrived into is that when I looked in a program with sets, reps, %, I just couldn't predict the RPE properly. When I'd follow my lifter's training, I had the RPE estimations with me, using the internet tables, and the amount of time they were off from the actual RPE was too large to ignore.
Those conversion tables don't consider fatigue, don't consider accumulated fatigue, or any other factor.

Since I wasn't able to accurately tell what was RPE 8 and what wasn't when looking at a program, I realised using RPE here was limiting and not important. Since every program has warmups, when comparing two programs the warmups just cancel each other.
So I count every set because it's more practical and efficient for my purposes.

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>>39785548
feels

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>>39785651
What's up friend. It has actually gotten worse since I maxed because I haven't taken training seriously since then and have been mixed up in a copious amount of personal problems, but I'm getting back into the jist of it now.

I'm about to sign up for my first meet on April 8th just for the experience of it all, even though I'm pretty sure I'll come near dead last lmao.

My lifts are returning to what they were very fast and I am actually starting to cut down to 83kg right now. Going to run 2 Sheiko cycles before the meet.

How is everything for you friend. Merry Christmas!

>>39785699
>>39785699
trappy, what program do you recommend to someone who has exhausted their TM singles? Current max is 180kgx2/100kgx5/190x1. Thinkgen about Candito Linear...

Could I just start the progression all over with 5's on ID? Wouldn't I just stall at the same place?

>>39785728

This is me>>39785737

All in all, very good. Want to try something new in terms of programming. Want to see if I can do 4 days a week. What maxes have you used for Sheiko?

>>39785737

99% sure trappy will tell you to do sheiko >>39784238

I remember she talkked about adding a fourth day to the intermediate programs, with deadlifts and other stuff that I dont remember.

How can I add 100kg to my Jefferson rack pull in 1 year?

>>39785737
Asking the tranny for a program? Got you covered senpai, just do Sheiko

>>39785782
Sheiko

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>>39785754
For my first Sheiko cycle I believe I used 335? or 345? Right now I'm using 360.

It is VERY difficult as I'm still getting back my strength but I'm gonna keep on truckin' though it.

Happy to hear that TM did so well for you you genetichad. May you be graced with good gains for Christmas and for the New Year.

>>39785548
;-;

>>39781595
Test

>>39785796
Thanks man. I remember writing to you for the very first time in summer (late june I think) and you had a slight edge in all lifts. Gonna see what all this Sheiko shilling is about then decide what to do next. Have you bought a belt?

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>>39785831
Yes I got a nice inzer single prong.

Sheiko did great for my bench and acceptable for squat, didn't follow it for deadlift cause I'm an idiot lmao. May great bench gains come to you my brutha.

SUPER IMPORTANT

http://www.strawpoll.me/11949390

http://www.strawpoll.me/11949390

http://www.strawpoll.me/11949390

How do you honestly feel about tripfags using this place to blog about their feelings?

Would this place whither and die if all we did was talk about lifting? Or is their shitposting just an unnecessary distraction from constructive discussion?

>>39785877

>not on the list

Whew lad, gotta try harder.

best routine if im 107 kg , bench 130kg, deadlift 210 kg squat 170 kg and trying to cut down to like 90 kg and maintain as much strength as possible? 4+ times per week

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>>39785567

kekk don't worry bby I'm having a great time here.
But I accept the hug <3 but only if you let me decide when to end it >:3

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Hey /plg/

What did you ask Sheiko Claus for this year? I hope he gets me a pair of romaleo 3s and my rotator cuff to heal.

>>39786005
my upper back to heal
good result on europeans
a gf

On Sheiko, should I just suck it up and do good mornings in the crowded gym? Or would I be able to substitute them for light SLDLs, back raises and hamstring curls maybe? Not all at same time obvs

>>39786064
I'm confused by your question, why can't you do good mornings?

>>39786005
I want to taste his girthy hog.
mmmmmmmmmm


>turned my trip off for this

>>39786160
YES YES YES

Merry Christmas you beauties I fucking love u

>>39786160
That's kinda gay my man

>>39786243
What did you get trappy for christmas

>>39786243
>>39786160
Kek why do you have all of these

>>39786271
He was inspired by certain posts that I made. Then searched Santa porn

>>39786271

She tells the truth >>39786281

autotegulated TM: good idea or not

>>39786005
I got a titan low cut super katana

That's a marginally better shirt than my current 2nd hand regular super katana

200 incoming

>>39786279
You never answered me when I asked if you were her bf

Going to hop on one of Blevins' programs after the gym finishes it's silly bank holiday shenanigans. Want to get stronk. Any opinions on them?

>>39786423
She's a very special friend

>>39786423
His bf senpai

>>39786423
hey your not me

>>39786471
Do Sheiko instead

What should an advanced novice do if the gym is only open for four consecutive days for two weeks in a row?

>>39785958
halp pls

>>39786588
>>39785958

boris sheiko

Any trips around? Isley? Prunus?

>>39786667
Yo

>>39786667
Sup bitch

>>39786669
Lend me a discord invite? I have something I wanna show FR.

>>39786667

>>39786683
Ehhh that means I have to get up

should deadlifts be avoided while sick? will they destroy my recovery

>>39786712
That's alright I'll ask

>>39786680
Do you have a discord invite?

>>39786715

If you're sick enough to lift, I don't see why you'd avoid deadlifts.

>>39786683
https://discord.gg/ZJfTu

You guys ever get a tingling feeling in your upper pec, by your shoulder, like it's about to tear or something, in the bottom of bench press with the bar on your chest?

I got it on the last 2 sets of my 10x3 yesterday. I was playing around with grip width and how low I brought the bar. This was bringing the bar pretty high, grip was on the wider side.

Is this a risk?

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>>39786406

TM was made to be customised and autoregulation is just another type of customisation.

Just make sure you know how to use autoregulation properly.

>>39786064

Either option is fine.

>>39786568

Any of these http://imgur.com/a/l54a1

>>39786793

Are you benching arched or flatback?

>>39786234

merry xmas <3

>>39786717
I'm out rn fampai

>>39784026
I had quite good results from madcow. Not sure what youre talking about dude

>>39786645
which number ##?
any spreadsheet?

>>39786815
I arch. Only idiots bench flat back.

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>>39786981

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

This one will probably fit you best.
The others are available here if you wanna take a look >>39784238

>>39786985

So the problem is when you bring the bar closer to your head or closer to your belly? Sorry I'm ESL.

>>39786815
iirc you recommend adding an extra day to sheiko intermediate for a 2nd deadlift session - do you have a spreadsheet for this or how would you recommend doing it? I'd like to do a 4 day program but I don't have chains or boards for the advanced programmes - should I just do these and sub these excercises out?

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>>39787043

The advanced large load doesn't require chains or boards.

I don't remember exactly what I suggested, but it was for someone who wanted to specifically work his OHP as well.
It was basically a rep scheme for the OHP and... I think it was 5x5 or something for the deadlift... You can probably find it in the archives.

Anyways, I recommend looking at the advanced large load instead, shorten the program as needed (if you're not competing you dont need to do the comp cycle, just test new maxes and restart / and you can choose whether or not do prep 3), and if necessary lower the volume on each day (removing accessories or changing them or reducing them is fine / removing one or two sets on the main lifts is usually fine as well).

I've been thinking about making a custom version of the advanced medium load, no one has the boards or chains etc to do it as is.
Hm... We'll see.

>>39787036
Thanks breh

also how is sheiko for cutting? can i expect any strength gains if i cut and do sheiko?

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>>39787078

Yes but they can still go down if you're cutting too much. That's simple how it goes, if it was easy to hold on to gains it would be easy to dominate the lighter weight classes.

Regardless, your "wilks" is probably gonna go with the cut and the training, so progress will happen.

The only thing you'll have to keep in mind is: the program is very very high on volume, and you're cutting. So don't be afraid of removing accessories, reducing the load on a lift, reducing the amount of sets or reps...
I don't think it's doable to do the program exactly as written perfectly while cutting, you'll just die during training.

But if you're trying hard, giving your best, reducing the volume as needed, and being consistent with the training, you'll see results.

>>39787134

your "wilks" is probably gonna go *up* with the cut and the training, so progress will happen.

>>39787134
>>39787146
thanks a lot for info, one more information. can i do some weighted pullups and bi/tri isolations for hypertrophy every day as assistance?

>>39787180
one more question**.
asking that because i dont see any back work except deads in program

>>39781615
Holy fuck why is he bending his back is he fucking retarded

>>39787036
I was bringing it closer up to my head on those sets where it started to bug me.

Stop saying you're ESL. You can't use it as an excuse for being wrong.

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https://www.youtube.com/watch?v=UHKLJRBb6hE&feature=youtu.be

today felt pretty good other then some warm ups

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>>39787180

Yes, feel free to.

>>39787237

What you were feeling then is likely impingement. Though tingling means nerve entrapment.
In any case, better avoid it, or it can lead to tendinitis and the nerve can get trapped by the inflamed tendon itself, leading to nonstop numbness, tingling, and even pain.

It's not an excuse, I just wanted to make sure you wouldn't be too annoyed by how long it can take for me to understand what you're asking.

>>39787134
>>39787146
Volume should go down on a cut (for many it will need to go down), intensity should at remain the same.

Dropping intensity while cutting will lead to losing strength and muscle mass, no doubt.

The rule of thumb is 2/3 the volume, intensity remains the same.

No deloads on a cut either, if you need to deload, eat at maintenance or even a small surplus during the deload.

Sheiko can work, but I would by wary of any deloading or even maxing out mych (goal on a cut os maintain strength, not gain strength). And cut the volume to 2/3 of what is prescribed.

If you're already cutting and doing a program, don't switch to a new program. Especially if it's a higher volume than you're used too.

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Every day i get deeper in the hole financially. Suicide is soundin pretty comfy desu.

>>39787414
Why?

>>39787431
Jesus Christ that child looks like Merkel

>>39787433
It's the american way senpai

>>39787433
Stagnant wages, contracting economy, inflating taxes, fees, inflation of good and services. Even though I get a 3% raise every year, my paychecks shrink slightly from taxes and insurance increases. that coupled with skyrocketing housing costs, utilities and food added to minimum wage increases devaluing everything and making me poorer each year. I have absolutely no disposable income and no prospects.

>>39787414
this bitch is living in a van
kinda made me wanna do it

https://www.youtube.com/watch?v=jfbhG0fQlzs

>>39786423
sorry paul is mine

anyone who wishes to contest me for his hand in marriage must engage me in a duel to the death

I will not pay for travel costs though

>>39787477
I lived in a toyota corolla for 2 months, it was gay.

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>>39787613

>it was gay

W-what did you do in that corolla?

>>39787705
I'm guessing jerk it to Brazilian trans women

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- G E T S - O U T S - F R O M S - H E R E S - W H I L E S - Y O U S - S T I L L S - C A N S -

>>39788081
Plz unblock me from wechat miss u

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Left temple hurts when chewing.

Maybe I've finally done it.

Maybe I've finally strained/overworked a chewing muscle.

>>39785548
Great memory to have tho.

>>39785548
touching story but I still hate your guts and want you to blow your head off with a double barrel.

hope your grandfather rots in hell for being a tranny enabler.

I have lost friends.
Money.
Strength.
Direction.
Family.
Lovers.
Discipline.
Space.

2016 has been shit.

>>39788454

>tranny enabler

And what's wrong with that?

>>39788454
It sure is cowardly when anon posts how they'd do such and such to someone even though they'd never even be able to mutter a fractional sentence around them irl

>lol is that a glock on your hip faggot?
>p-plastic is the superior material..
>lol whatever bro. Enjoy your plastic rectangle
>y-you too!

2016 has been my best year yet. Cucks on facebook crying about david bowie dying or something like that really matters or effects them in any real way. Lol

Sincerely,
-suicide anon from earlier being manic

>>39788459
unless those losses are from death, you should join me in sending out some holiday drunk texts

>>39788528
Post'em.

>>39788528
>tfw lost close friends so long ago it would just be awkward to do so, and most likely wouldnt get responses

>>39788581
Cold silence has a tendency to atrophy any sense of compassion.

>>39788558
not drinking tonight senpai

>>39788473
I never said I'd do anything.

>>39788625
>Cold silence has a tendency to atrophy any sense of compassion.
yeah its pretty much been 5 years with the odd reach out that didnt go anywhere
im fucked Tbh

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It's not easy becoming a big muscled Chad like me, but it's worth very drop of sweat.

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Morning lads I'm new to pl and am going to do a mock meet by myself on Wednesday to get some training maxes to work off of.

How much time should I give myself between attempts? And also how much time should I give myself between separate lifts? Thanks lads

>>39788625
Between whom?

>>39788871
just warm up to a max. you dont have to pretend its a powerlifting meet. depth on squat. pause on bench. lockout knees on deadlift and dont drop the bar

>>39788871
Real meets can take 20 minutes between attempts

>>39788777
Nice tits.

>>39788925
are you implying he should sit there for 20 minutes between doing nothing just to gain valuable exp points because i hope you are

>>39788906
sounds like a boa question tbH

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>>39788960
>>39788960
Microsoft brain.

Nice* brand.

Brain * Nice.

should i buy DS3 isley?

>>39789008
YES

>>39789008
play DS1 first, if you like that you'll like ds3

>>39789018
just realized my gpu isnt good enough for DS3. nevermind
>>39789051
i liked ds1 except for the stupid archer knights in anor londo. i spent an entire day getting to the smough boss room

wut percentage of bench max should I be able to DB bench my first time doing it?

Asking for a friend that is doing sheiko :^)

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>>39788407

It is, thinking of my grandpa only makes me smile.

What really shocked me in all this is that he was very healthy. 100% lucid, still working at 80+, no diabetes no blood pressure issues, had just married a nice woman last year, he would do cardio everyday in the morning, not even bald he was!

Cancer was just fulminating. It was a slap in the face, even if you are the healthiest person, some things are just rolling of dice.

>>39788871

5-10min between attempts, 10-15min between lifts.

>>39789132

If you can bench 100+ start with 20kg DBs and go from there.
If not start with 14kg DBs.
If under 60kg why the fuck are you doing sheiko lmao

>>39789155
>If you can bench 100+ start with 20kg DBs and go from there.
I don't wanna waste time waming up for accessories Tbh

sheiko says 70% for sets of six, would that be decent?

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>>39789176

I doubt he can do 70% with DBs for sets of 6. More like 40-50% at first.

>>39789194
I guess I will waste time to experiment then.

Why would Boris put that percentage though if it's wrong?

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What supplements do you guys take? I'm thinking about getting creatine and citrulline.

>>39789227
cod liver oil because lmao no sun

take lots of cocoa for magnesium

>>39788777
I lovr yiu son. You're my hanfsome boy mommys handsome lil boyyyy

>>39789240
I stopped taking magnesium because I couldn't handle the dreams it was giving me.

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>>39789214

Those percentages are in case you know your DB bench or Standing Goodmorning 1RM. Kinda stupid and confusing, but so it is.

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>>39789252
dreams aren't real faget, stop sacrificing sleep quality due to feelings

>>39789257
Oh ok.

I probably won't ever max either of those things Tbh

>>39789262
Stress isn't good either. I would wake up from dreams in a sweat. Shit would be nested too so I'd wake from a dream in another dream before finally waking up.

>>39789272
just tell yourself to stop having bad dreams then you fag

https://www.youtube.com/watch?v=GrozCv4Qm0Q

What the fuck is wrong with him

>>39789287
blueshoes is a genius and incomprehensible to weak normalfags like you

I actually feel the need to report blueshoes to his local police agency

>>39789304
he is a danger to himself and I feel like he might stab someone if they're not too careful

>>39789315
he actually worries me

>>39789287
What a basket case

>>39789287
can this be considered dadaism

>>39789326
It's an act.
He's the Andy kauffman of fit.

>>39789287

How does he manage to look so soft and shitty despite over a year of training?

>>39789481
low test and sedentary childhood most likely

>>39789497
>sedentary childhood
pls tell me this is reversible

>>39789287
Klinefelters claims another victim

>>39789481
Make that 3 years and pretty much because he fucks around too much and never stivks to a prog

>>39789507

It is, by trying hard. Trying hard solves everything.

>>39789507
>tell me this is reversible
Time.

Chads play hard for a decade before they start pumping iron. Sports, play, roughhousing, etc.

If you skipped all that shit, you're going to have to make up time in the gym.

>>39789514
I never should have traded sports for music

>>39789512

Even with 3 years of fucking around, you'd expect him to at least have some muscle mass. Not look the exact same as a sedentary individual at his bodyweight.

>>39789518

It's okay anon, just keep your chin up and you'll make it. We'll all reach our goals if we try hard enough.

>>39789517
>>39789514
Oh okay, that's what you mean.

I-it's not so bad if I stopped playing sports, started smoking weed, got fat and played music from 13/14 to ~18, right?

>>39789541
>I-it's not so bad if I stopped playing sports, started smoking weed, got fat and played music from 13/14 to ~18, right?
No, look on the bright side: you get to spend an extra 5+ years in the gym making progress.

I'M IN LOVE WITH BLUESHOES AND I DON'T CARE WHO KNOWS IT

>>39789541

It's not as bad as it could have been. You could have never played sports in the first place. Also like the another anon said, you get a lot more time to actually make progress.

>>39789546
I'm 23 and still kinda look like shit Tbh.

Didn't start lifting weights until I was 21 though.

https://www.youtube.com/watch?v=6vsddKPN6uM

>>39789731

>>39789731

>>39789731

>>39789731

>>39789731

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>>39785548

Does the TM respond to cutting if I modify it? If not what shall I do?