/plg/ Powerlifting General

Whoa dude that pics hilarious!!!1

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>>39795987
fat doggo edition

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>>39795987

nicee

TRAPPY COME TO CANADA PLSSSS

>>39795998
>>39796005
>>39796009
>>39796013
how is you're christmas sean

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really made me think XD

>>39796051
funny since I made 2 of those 4 posts on my phone LMAO

>>39796024
I think sean's christmas was good he said my mom gave him some pussy earlier so he got a nice gift at least.

>>39796056
stop averting attention away from sean idiot

>>39796024
>you're christmas
>you're

go back to school fuckhead

>>39796081
>that tfw when too intelligen't for school

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>>39796112
just do GOH&HAD anon wtf lmao

>>39796081
your dumb lol

>>39796129
I'm coming to you're house and smacking that little ass

>tfw not intermediate enough to run sheiko
>tfw too intelligent to run candito 6 week

>>39796170
im bigger then you physically, mentally, and penis

>>39796127
unironically asking this: do people do this instead of whole milk?
>>39796170
boring cribbas huh paul

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>>39795987
Sheiko Claus got me Inzer wrist wraps for xmas

life is good

I just realized

Cool spelled backward is looc

What are the fucking chances

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>>39796225

>>39796225
This is not fitness related. Please delete your post.

>>39796225
whoa dude thats crazy holy shit

>>39796236
Check you're inbox

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>>39796225

looc in portuguese is almost translated to crazy

so cool = crazy too

really makes you think

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>>39796305
you look like this

>>39796316
Damn that guys a cutie pie lmao

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>>39796325
He really is

someone fucking reply to me PLEASE

>>39796358

hallooo!!

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>>39796316
Ayyyy

>>39796363
lol meant to make reply for >>39796358

>>39796186
I use coffee creamer if I have it on me, but if I;m out I just use whole milk yeah. Usually with a packet or two of sweet n low. Lots a cream lots a sugah

And whats a boring cribba

>>39796370
i Just finished watching that movie! bretty gud

>>39796374
cribbas is just my shorthand for christmas instead if xmas. seems more phonetic to me

>>39796400
Hung out with family and drank with my uncles. Had a pretty fun time desu

>>39796374
o i was referring to GOH&HAD actually. i'm sure there's plenty of variance in how people like their coffee

>>39796370
me on the left but I wish I was born on the right

>>39796425
same

>>39796424
I don't think half and half even has any protein, like 1g or soemthing per serving so it's shit. Whole milk is 150 cals for 8g and chocolate milk is 200 cals for 8g.

Whenever I go to a restaurant with the family and we order coffee I chug down all the leftover coffee creamers cups.

>>39796407
ah was just wondering since it seemed you were the lead shitposter today.
Sounds good lad. Now that i think about it I should get back to drinking. no reason not to.
>>39796439
ah. yeah i didn't bother to look it up; probably should have.
that sounds pretty gross but maybe it helps with gains who knows

>>39796461
Niceee :ok_hand:

>>39796463
Drink well buddy. I've had more than enough for the night

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>>39796461

>>39795369

>You can't just push your ass out/keep your shins vertical because your hamstrings would pull your pelvis, resulting in a rounded back.

This is wrong, at least if your stance isn't too wide.

For the equipped squatters, who like to have an extra wide stance because it gets more out of the suit (going on their own claims, I have never been in a squat suit), "Rip's" low bar squat is not a good idea

>>39796013

Trappy lives in Brazil, doesn't >she?

I would STRONGLY recommend against going to Canada in that case. Unless >she wants to freeze >her >penis off.

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>>39796305

>you're

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>>39796561

>>39796686
can you photoshop me as the girl next

>>39796491

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>>39796713

Lmao you guys lonely or what

>>39796926
I can't believe how much people are posting here on Christmas instead of spending it with their gfs and family.

>>39796944
Lmao I don't have a gf

>>39797041
Le ebin fiancee

>>39796944
I spent it with family. And today with friends

We went to the gym and lifted weights.

>>39796944
I can believe it.

https://youtu.be/J0-8yFbA7hU

Can skip to 1:30. Any tips

>>39797198
You waste way too much time. It should take no longer than 20 seconds from you starting your camera to you descending on your first rep.

Second your stance is too narrow.

Third don't make the bar jump at the top. Simply straighten your legs. You never locked out during that whole set. Make sure you do. And don't fling the bar.

>>39797225
Different person but I've found a narrow stance to benefit me much more than a wider stance. Why is this? I'm 6'0 81kg

>>39797243
There is something in the middle between wide and narrow. Narrow is rarely better for anyone. Middle to wide.

>>39797254
I would definitely classify myself as narrow - middle at the very least

>>39797243
Wide stance is for fatties who can't fit their stomach in between their knees when they squat with a natural stance

Someone have a TM for powerlifting?

>>39797198

Your camera angle is shitty. From what I can see, Isley is right and your stance is too narrow. Those headphones aren't IPF approved. And you're look too "up." Keep your neck neutral

>>39797308

http://www.mediafire.com/file/3qtuu9chp88sejg/Practical_Programing_for_Strength_Training.pdf

There's specifically a TM for Powerlifting in there.

Short version is:
Monday:
Squat 5x5
Bench 5x5
Some pulling accessory (I was doing 5x3 power cleans until my knee was beginning to ache from catching them on top of all the squats, no doing speed deadlifts 3x3, he also recommends good mornings but I hate them)

Wednesday:
Squats 2-3x5, not heavy enough to actually cause fatigue. I do 315 lbs when Monday weights are 450 lbs or more
OHP 3x5 reasonably heavy, but should never be in danger of failing reps, and shouldn't fatigue one for Friday bench

Friday:
Squats 5x1
Bench (paused) 5x1
Deadlifts 3x1

It's an 8-12 week program before a backoff week to taper for a meet or some such. Towards the end of the program, deadlifts on Friday might just be a heavy single. Reps shouldn't be missed. So start light enough that you won't hit a wall in week 4 or anything stupid. Advance 5 lbs a week, unless you have some micro plates then you might microload your bench towards the end.

>>39797260
I just watched the vid.
go fuck yourself with your "narrow middle"
that's narrow as fuck. if it were narrower your heels might touch.

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Bump

lmao brett gibbs seems to have removed that cringy as fuck "champion attitude" or whatever video from his youtube channel

>>39798274
Is there a Method like this to get out of the suit again? Must be a bitch to undress

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no lifting for 3 days due to gym being closed for xmas, if i drink all 3 days will i lose all my gains?

>>39798481
It is. But you just pull it off. Easier somehow.

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>>39798496
Couldnt you do something like this only with your head down to glide out of it with the help of Gravity?

>>39798512
Lmaooooo

>>39798552
Cmon do it and make a vid!

theres only 1 bench in the gym if I do nuckols 28freeprgrms 3x medium int bench im gunna b doing 10+ sets will people be mad at me

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>>39796005
please santa I want a finnish one

>>39798766
Don't worry about it. Just don't waste time.

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>>39798766
if you go to a place that has only one (1) bench in the whole place and you do that kind of programming, you're probably the strongest guy in there so those bitches best learn their place Tbh

>>39796005
finnish gf for me

>>39798811
Who is this Guy ?

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>>39799075

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>>39796552

>tfw 20C is enough to freeze me

i get really weary when 3 black people walk into a store dressed like hoodrats. why am i so racist?!

>>39796005
and latina GF?

>>39799208
Because despite them only making up 13% of the population, they are responsible for more than 50% of violent crimes. At least in America

>>39799121
irritates me to fuck when people squat outside the cage

>>39798496
you dont have the carrier bags or slippers to get them off, multiply is worse

>>39799285

Aren't most of those crimes against themselves tho?

>>39796312
Hello trappy-chan~

>>39799201
It's because you're an underweight male. Try eating more and actually lifting.

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>>39799392

>underweight
>male

I don't wanna know what your standards for normal weight and female are tbH

>>39799427
i want to BULLY trappy

>tfw two intelligent to do volume

>tfw gym closed for 10 days
i can literally see my gains oozing out

>>39799479
sounds like a shit gym

good ones only shut xmas day and the best are open xmas day

>>39799479
>>39799485
>tfw keys to the gym

oly master race

>>39799427
Trappy looking super cute!!

>>39799555

You must be blind sir.

>>39799485
it is a shit gym. maybe next year i will finally nut up and join jesus's pl club

Sooo, I can't lift for 9 days.
I'm taking advantage of this by stretching and taking ibuprofen to hopefully fix my back once and for all.

Should I deload when I get back?
The first week of training has only 75% of 1RM as intensity and the whole block is more towards hypertrophy.

Opinion on Klokov presses as a accessory to The Press?

>>39799659

The best accessory

>>39799665

If you were born autistic you will always be autistic. Sorry.

if i 'popped' my hamstring its a tear and not just a strain right?

>>39799748
seems like my body is telling me to stop powerlifting then
another reason to kms on new years

>paper deadlines between Christmas and New Year's Eve
Why would a professor or assistant do this? It's not like they're gonna correct all the papers right away. I already have to deal with exams in January every year, but at least I get to take a few days off in between those two holidays. Now they even take that from me.

>>39799782

You regain all the function and strength back after surgery, in case it's a complete snap.
The repair is perfect as it's your own body doing it, and doesn't take that long to recover.

>>39799817
>surgery
just fuck my shit up

>>39799830

Low risk one, relatively fast recovery.
Don't cry about spilled milk or snapped tendons.

You don't even know if it's an actual snap though.

>>39799843
its been more than a month and i still cant deadlift

>>39799853

>more than a month
>hasn't gone to doctor yet

>>39799859
is it that bad?
have i fucked myself completely by not going? ill go tomorrow or is it too late?

>>39799873

No you're not fucked, just wasting time.

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>>39799659
>The Press

>>39799900
thank you.

>tfw gym is open the day after Christmas
>feelsgoodman

>>39799896
Can you homos take a look too?

>>39799985
When you're only squatting 100 lbs it's hard to give form advice. Try posting a hard set.

>>39799982
yes my gym was open yesterday too

How fast do you lads cut?

I'm around 100kg and I'd say 18-20% bodyfat(guesswork). I'm thinking I want to get down to 93 or even less, how fast should I be doing that?

What are some good, dynamic it band stretches?

>>39800093
can you stretch the ITB?

would have though you can only really stretch the TFL

Reply to this post if you're a Beta

>>39800131
Replying to my own post

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How muh form breakdown is acceptable when maxing out squats?

Whenever I max my squats they turn into ugly as fuck squat morning grinders because in the moment my stupid ass brain just wants to get the weight up no matter what. Is this bad?

>>39795987
what program should i use after 5 months of SL to increase my dead lift, squat, and benchpress. All off my stats are currently stuck and i dont see any improvements with my current programm

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>>39800223

It's not bad if you finish the lift with three white lights. :)

To fix it I'd recommend front squats or SSB squats, as both will focus more on your thoracic erectors and quads.
You pretty much need heels for this though, or your FS is gonna look just as ugly as your max back squat.

>>39800223
>Whenever I max my squats they turn into ugly as fuck squat morning grinders because in the moment my stupid ass brain just wants to get the weight up no matter what. Is this bad?
Yes, you would probably be better off trying to keep somewhat upright and not let your hips shoot up. In the long term. Of course your form will depend on proportions, mobility etc but always strive to keep your body tight and not let your hips, back etc get thrown in to compromised positions since your body is the strongest there in that specific position. If your hips shoot up maybe you should try to have a more horizontal back angle when decending.

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Belt for bench y/n?

>>39800223
Don't listen to the degenerate, if his advice was sounds he would be actually a good lifter himself

>>39800405

I like it, but I don't think it actually helps all that much.

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>>39800256

AxBxCxx

A
Bench 5x5 70% pause first rep for 1s (up to 80%)
Squat 6x5 70% (up to 80%)
Spoto Bench 3x5 60% 2-4s pause (up to 70%)
Bench 3x3 60% (up to 70%)
Deficit Deadlift 5x3 70% (up to 80%)
Accessories

B
Bench 6x2 70% pause both reps for 1s (up to 75%)
Paused Squat 3x5 60% 3-5s pause (up to 65%)
Romanian Deadlift 3x5 65% (up to 70%)
Front Squat 4x3 65% (up to 80%)
Accessories

C
Squat 2x3 +2kg
Bench 2x3 +1-2kg
Deadlift 2x3 +2kg
Dips 5x6
Accessories

Percentages % are from your 1RM
Remember to do at least 3-4 warmup sets with lighter weights and tapering reps.
Weight should increase every week for all days.
If one of the days goes over the max % deload it back to the start.
You can customise the %s if you want.
You can alternate the Deficit DL and RDL between A and B if you prefer.
After a few weeks you can change the Deficit DL for regular DL at 75-85%, and vice versa.
You can do whatever you want as accessories, or go home.
Eat food and rest well.
Day C can be either on monday or friday, and AB should follow the AxBxCxx or CxAxBxx scheme.

>>39800406

>he doesn't know the difference between coach and athlete

Kek hi newfriend

>>39800524
is it really your 3 rep max for deadlifts/squats if you do them on the same day? seems like the second exercise would be crippled

>>39800092
Two or three months

What stats should I have to hop on an intermediate program as a 5'8 manlet?

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>>39800693

This is powerlifting general.
Here we train for powerlifting.
In powerlifting you squat then bench then deadlift in the same day, so we train like that.

went a bit overboard on christmas and now i weight 100kilos for the first time ever

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Form check please. 3 plate PR

>>39800782
That fucking arch

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>>39800728
Stats don't matter, move on when you stall.

>>39799427
"volume = sets"

>>39800831
What if I'm stalling on bench and progressing on deadlift and squat?

>>39800882
bench more often and do dips

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>>39800874

Yes that is correct and I stand by it.

>>39800901
So would 5x5 always beat ribtos 3x5 at a higher weight?

>>39800901
that is incorrect and you are wrong ^_^

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>>39800882
Then do an int program for bench and carry on as usual for squat and dl. Also have a look at this re: bench

http://strengtheory.com/making-your-novice-strength-training-routine-more-effective-two-quick-tips/

>>39800924
More volume on bench then

>>39800901
your stats say it all

>>39799209
Basically trap gf but without the feminine penis
Source: have a latina gf

>>39799209
>>39800958
Now think of a trap latina gf and you will understand this board's fixation on trappy-chan

>>39800901
Volume = length x width x height

Volume = sets x reps x weight

I don't understand how you can argue otherwise

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>>39800906

Depends on the context.
5x5 is more volume than 3x5 at higher weight.

However when comparing SL vs SS, SS has more volume in general, among other benefits, for reasons I have explained a thousand times.

But if you were doing SS with 5x5 instead of 3x5 with higher weight, yes you'd be doing more volume.

>>39800909
>>39800921
>>39800953

I have sources and citations.
You have?

>>39800996

Studies and science have shown otherwise.
I've read both of those things and came to the conclusion that it makes sense.
From my small practical experience, it makes sense.

You can cling to the Earth is flat theories however much you want, but they are steadily being replaced.

>>39800782
that was awful :( i'm sorry

>>39800996

Intensity: Increases as you near your maximal work weight

Volume: Total number of reps over a given period

Frequency: Total number of sets over a given period

Fatigue: Total number of times you mutter "fucking hell" over a given frequency

>>39801009
What happened to your site?

>>39801040
you have been blessed

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>>39801065

I closed it when I left /fit/

>>39801075
And that was pretty sad.
At least put all those images on a imgur album, pls

>>39801075
You are here though

>>39801075
asuka best girl

Volume is sets x reps x weight

That's LITERALLY the definition of volume

It's THREE DIMENSIONAL

I DONT UNDERSTAND HOW YOU CAN ARGUE MATHEMATICAL FOUNDATIONS

>>39801039
1. You're a fucking nobody
2. You're a weak dyel retard
3. I hope you die
4. I don't give a SHIT about your OWN DEFINTIONS

>>39801009
Let me get this straight.
The program I am following starts with high volume and tapers down towards the end.
In the first week I am doing variations 4x10, at the 5th week variations 7x2 at an higher weight and no variations on week 6 because I'm maxing.

Following your logic I would be increasing my volume instead of lowering it.

>>39801283
don't bully my friend >:(

>
>
>


Volume is (range of motion) x (sets) x (reps) x (weight)

A 100cm femur length individual 5x5 squats at 100kg is doing more volume than a 50cm femur length individual doing the same.

>
>
>

>>39801266
Give him a break, he's from South America. They're probably a couple decades behind on science down there.

https://www.youtube.com/watch?v=zfXBNQMj2SE

>>39800901
i normally agree with you but this statement only works when sets are comparable in reps/rpe

i feel like a combination of RPE/intensity and NL is better, and its what most people use. cuckols is the only one who likes to use sets to gauge volume. almost every study uses poundage and legit practitioners like mike t or bryce lewis or who ever use NL

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>>39801299

Yes that is correct.

>>39801084

I have some uploaded around:
http://imgur.com/a/WElep
http://imgur.com/a/l54a1

>>39801105

I have returned.

>>39801513
Cite your sources then for your sets=volume. Someone who isn't Greg, he's not a credible source.

>>39801537
I was about to cite him lol.
What's wrong with greg

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>>39801496

>cuckols is the only one who likes to use sets to gauge volume

He has science to back it up, though. Even though it's not perfect. I do think these definitions are going to be outdated soon, as new technology arrives and we can perform these studies with more accuracy and precision.

In any case, he did compare like 20 or so studies. That's quite a few, and a lot of them if not all were somewhat recent.

>>39801537

American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.

Fisher J, Steele J, Smith D. Evidence-based resistance training recommendations for muscular hypertrophy. Med Sport. 2013;17(4):217-235.

Schoenfeld BJ, Wilson JM, Lowery RP, Krieger JW. Muscular adaptations in low- versus high-load resistance training: A meta-analysis. Eur J Sport Sci. 2014;:1-10.

Carpinelli, RN. The size principle and a critical analysis of the unsubstantiated heavier-is-better recommendation for resistance training. J Exerc Sci Fit. 2008;6(2)67-86.

Schoenfeld BJ, Contreras B, Willardson JM, Fontana F, Tiryaki-sonmez G. Muscle activation during low- versus high-load resistance training in well-trained men. Eur J Appl Physiol. 2014;114(12):2491-7

Loenneke JP, Wilson JM, Marín PJ, Zourdos MC, Bemben MG. Low intensity blood flow restriction training: a meta-analysis. Eur J Appl Physiol. 2012;112(5):1849-59.

Weiss, LW, Coney HD, Clark FC. Gross measures of exercise-induced muscular hypertrophy. J Orthop Sports Phys Ther. 2000;30(3):143-148.

Weiss LW, Coney HD, Clark FC. Differential functional adaptations to short-term low-, moderate-, and high-repetition weight training. J Strength Cond Res. 1999;13(3):236-241.

>>39801537

Campos GE, Luecke TJ, Wendeln HK, Toma K, Hagerman FC, Murray TF, Ragg KE, Ratamess NA, Kraemer WJ, Staron RS. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol. 2002;88:50-60.

Alcaraz PE, Gomze PJ, Chavarrias M, Blazevich AJ. Similarity in adaptations to high-resistance circuit vs. traditional strength training in resistance-trained men. J Strength Cond Res. 2011;25(9):2519-27.

Mitchell CJ, Churchward-Venne TA, West DW, Burd NA, Breen L, Baker SK, Phillips SM. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol. 2012;113:71-77.

Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BA. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res. 2014;28(10):2909-18.

Van Roie E, Delecluse C, Coudyzer W, Boonen S, Bautmans I. Strength training at high versus low external resistance in older adults: effects on muscle volume, muscle strength, and force-velocity characteristics. Exp Gerontol. 2013;48(11):1351-61.

Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- Versus High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015.

Fry AC, Schilling BK, Staron RS, Hagerman FC, Hikida RS, Thrush JT. Muscle fiber characteristics and performance correlates of male Olympic-style weightlifters. J Strength Cond Res. 2003;17(4):746-54.

Fry AC, Webber JM, Weiss LW, Harber MP, Vaczi M, Pattison NA. Muscle fiber characteristics of competitive power lifters. J Strength Cond Res. 2003;17(2):402-10.

Macdougall JD, Sale DG, Elder GC, Sutton JR. Muscle ultrastructural characteristics of elite powerlifters and bodybuilders. Eur J Appl Physiol Occup Physiol. 1982;48(1):117-26.

>>39801537

Tesch PA, Larsson L. Muscle hypertrophy in bodybuilders. Eur J Appl Physiol Occup Physiol. 1982;49(3):301-6.

Krieger JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010;24(4):1150-9.

Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857-72.

>>39801591
NONE of these sources mean shit

>>39801570
Cuckols says "At least when talking about hypertrophy-based training, it’s more useful to think of “training volume” as “total number of hard sets per muscle” than “sets x reps x load.” Which makes more sense than number of sets. Do you really think you should count sets under 60% that have you do a low number of reps?

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>>39801597

>>39801570
>>39801581
>>39801591
I recall that the Schoenfeld study comparing high vs low reps for growth with equation volume used tonnage as a measure of volume.

Checkmate.

>>39801570
>>39801581
>>39801591
Could you please link the article(s) were Greg says volume = sets or that this is the way to go about it, cause i can't find any.

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>actually providing sources

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>>39801616

>Do you really think you should count sets under 60% that have you do a low number of reps?

I have addressed this before. Last thread.
The point is basically: No, but when comparing programs it rarely makes any difference. And when it does, the RPE is not what you can predict through tables.

>>39801627

1: That's 1 article out of 20
2: It doesn't invalidate the conclusion or the data used.

>>39801633

This is the main one:
http://www.strengtheory.com/the-new-approach-to-training-volume/

>>39801513
>>39801299
>Yes that is correct.
LMAO
7x2 @ 65kg is more volume than 4x10 @ 50kg

>>39800782
Have u started shopping for wheelchairs yet?

>>39799427
These are the kind of gains you can expect when using a volume = sets approach, be careful guys you don't wanna end up as a baka!

I get what you're saying trally

# of sets close to failure can be a very good indicator of volume and may be adequate for simple purposes

but it's le not that simple

and the more extreme you get (high.or.low rep) the less meaningful, or.lesz consistent I should say

I think that thinking if.volume as workload to be much more useful, so add up tonnage of work sets.

I also like using % of 1RM as a measure of workload. so it's just tonnage without a set weight.

E. g. 8x3 at 90% is 8*3*90% = 2160% of max. so if you have a max of 100kg that.makes it 2160kg as tonnage

sets close to.to failure is probably adequate for things like bodybuilding. in powerlifting and such, intensity is too variable for sets to failure to be the be all end all.

But why does Sheiko work so well?

>>39801768
Most people I've seen do it make very very slow or no progress with it.

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>>39801777
>set new PR every 9 weeks
>slow

>>39801777
It's almost as if doing 20 sets, of which half are less than rpe 5 are very bad at building muscle.
But volume = sets guys, always remember that because a tranny whos never done any of the programs she shills says so.

>>39801795
It's every 12 weeks
that's 4 PRs a year

I personally PR like 3-4x a week as an intermediate

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>>39801777
Its called not inflating the number enough and having shit genetics

>>39801807
>PR 3-4x a week
>intermediate

>>39801807
>37 = 4 weeks
>30 = 4 weeks
>do first week of 32 for PR if not peaking
That's 9 weeks dude

>>39801824
That's not the program but I appreciate you can run it that way

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>>39801777

>advanced lifters make slow progress

Sherlock Holmes is that you?

>>39801831
That is the program though.

Even if you run the whole comp cycle, you do in fact PR in the ninth week no matter what.

>>39801841
You tell intermediate lifters to do it though. Majority of the people running it here are not advanced lifters.

>>39801768
>>39801777
>>39801852

>do sheiko as intermediate lifter
>train for 4 weeks
>set total PR of +56 kg

breehs...

>>39801849
You do 105%

5% pr in 9 weeks? I'd rather run 5/3/1

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>>39801860
only 56kg? lol sheiko doesn't work desu lads

better do ur own meme programming where you run like 5 different programs at the same time and stall like crazy but at least u have fun lol

>>39801863

>5% PR

Mate if you don't understand how it works don't talk about it. Just shut up.

>>39801657
>http://www.strengtheory.com/the-new-approach-to-training-volume/
This article has nothing to do with what you're saying and if any it's disagreeing with your theory.

>>39801874
I've ran it before. You do 195% on the 9th week

Jesus Christ you're an annoying nugget

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Why do so many beginner to intermediate routines treat bb row as a main movement? Wouldn't doing in a """hypertrophy range"'"' be more beneficial?

>>39801899
You don't want a strong back? strength programs aren't powerlifting programs.

>>39801908
Sure I do.

I just would've guessed that weighted chins or some shit like that would be the exercise of choice. Rows seem rather accessory-y (to me, t.uneducated cripple)

>>39801940
Pendlay rows are a very effective way of building back strength. Also the purpose of barbell strength training is to use a barbell.

>>39801801
Pretty sure that trappy is NOT arguing volume = sets, but rather volume = number of "hard" sets.
I don't particularly care if he explicitly said this is the point he's arguing, the constant referring to Greg Nuckols implies it.

I say this as someone who absolutely despises trappy-"anterior pelvic tilt in squats and deadlifts is fine"-chan. If you're gonna argue against him, at least do it right.

>>39802004
>Pretty sure that trappy is NOT arguing volume = sets, but rather volume = number of "hard" sets.
Nope, he's made it clear that he means number of sets.

>>39802004
Trappy compared sheiko to candito (i think) in terms of volume by comapring the number of sets, totally neglecting how "hard" sets are.

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>>39801852

Because it can work perfectly fine as an intermediate program.

Do prep 1 or prep 2 for 4 weeks and test new maxes. People make huge PRs, even though they aren't maxing every week. I've seen with my very eyes people I trained get PRs of 30kg in the squat, 20kg in the bench, 25kg in the deadlift...
That's insane progress. Of course it doesn't stay at that rate forever, but it goes ridiculously fast and when it tappers down it still is fast progress.

I've had a friend who was an early intermediate. He did the program randomly, some weeks he would train 4 days, some 2 days, some 5 days... After 3 weeks he tested new maxes and he made ridiculous progress. I swear my jaw dropped.
How can someone who follows the program randomly and without discipline make 40-something-kg PR in 3 weeks?

My fascination with Sheiko has been increasing exactly for these reasons. I've seen stupefying things.
What I thought were programs for competitive lifters-only, advanced and late-intermediate lifters only, I started to see that they actually work incredibly well for earlier lifters as well. Of all ages and types. I've trained an older woman who was running TM with Sheiko and she made excellent progress, much faster than she was doing with TM. Of course the next few months her progress would look similar to what it was in TM, but still.

Boris' method is... something else. And it's even crazier how everyone who takes a look at his programs for the first time will ask "how does this even work? you barely train with heavy weights"

That is a fascinating question.

>>39801895

195% sounds accurate.

>>39801881

oh my god... lmao

>>39801899

cause they are memers

it's just cause novices should be worrying about building overall strength and muscle mass rather than going super specialised. So rows help with that.

Weighted chinups are better tho #fuckrows

>>39802022
>>39802025

Not sure if slow or intentionally pretending to be retarded.

>>39802022
If that's the case, by all means continue because indeed that is a very moronic statement.
>brb doing 100 sets of curls with 2kg pink girly dumbbells for insane gains because high volume

>>39802038
Not sure if just attention whoring or actually thinks he's a woman.

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Great thread

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>>39802054

Both dude. What are you, a newfriend or something?

>>39802038
>>39801881
>oh my god... lmao
I have to go now,I'll make sure to explain why you're wrong next thing tomorrow because it seems you can't read an article

Wew is it even possible to know what your sexuality actually is without getting fuckin wasted and #takingwhatsthere

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>>39802038
You still can't prove me wrong LOL. And I won the argument because you're not gonna respond to this comment because of webm I posted. Check mate metally ill faggot.

>>39802025
I don't like him either but desu the "hardness" of sets isn't that easy to gauge. Doing 5 triples at 80% is easy when you're well rested, but is challenging when you're never fully rested because you do it 3 times a week.

>>39802038
>People make huge PRs, even though they aren't maxing every week.
I told you that several times 6 months ago but apparently I was an idiot.

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>>39802062
YOU DID NOT RECEIVE PERMISSION TO SAVE THAT

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>>39802079

You sure it wasn't about 5/3/1?
I've always complained, and still do, about 5/3/1.

>>39802062
Dude
Marijuana
Laughing my ass off

>>39802113
Bro
Ganja

Rofl

>>39802097
I'm pretty sure you said that the high volume on sheiko was "worthless" and that intermediates was better of doing easier programs.

Also stop posting anime.

>>39802145
Aaron fischer
Illegal substance
Humour

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>>39802151
>4chan
>no anime
Pick one

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Today boardshitter posted a stolen webm and then proceeded to ignore me.
He also ignored me yesterday.
I'll remember this.

>>39802169
YOU IGNORED ME THE OTHER WEEK

>>39802097
So you recommend sheiko to intermediates?

>>39802191
He recommends Sheiko to any level

who here /waveofconfusionanddread/ when they wake up and check their phone after drinking

>>39802324
Sheiko is good for any level. Assuming that the individual has enough sense to address weak points in his training but that goes for every program.

Wow I'm so high wheres fat retard discord me friend WL

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>>39802151

I don't remember saying that, and 6 months ago is when I switched the programs of like 5 people who were running TM to Sheiko to prepare for a competition.

If I did say that, though, I've changed my opinion. And if I insulted you, I apologise.

>intermediates was better of doing easier programs

This however, can be true for lifters who don't have much time to spend at the gym, or can't handle the volume.
It's certainly not a program for everyone, and not all intermediate lifters are prepared to go from SS to lmaosheikolargeload

>>39802191

Early-Intermediate forwards, as long as they adapt the program. Or just run the sheiko beginner program that we have now.

If the trainee isn't used to volume though, going through TM for a while is a good preparation.

>>39802353
Even if you are cutting?

>>39802405
Yes, just try harder and don't cut too hard.

>>39802352
What you do

>>39802038
When you talk about those novices increasing their squat prs by 30kg after a month of training, what level of advancement are we talking?

Is it 100 to 130 jump, or 150 to 180 for instance?

I find it a little hard to believe t b h (not implying you're lying or something, just curious).

Also, I know its been done a milion times, but could someone link all sheikos? Those links that have been used as op recently.

>>39802436
>Also, I know its been done a milion times, but could someone link all sheikos? Those links that have been used as op recently.
Buy the app

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>>39802405

I'd say so.
Just be sensible to adapt the program if you're having lack of energy to finish the workouts, of if the weights are feeling much heavier than they should.

>>39802436

Exactly 100 to 130. Though someone went from around 160 to 180 on the deadlift, another went from 150 to 174... etc
They were by no means very advanced lifters, so it's expected that they progress fast. But their progress with Sheiko was surprising as their progress with TM was slowing down, some had deloaded and even gotten stuck again (mostly due to loss of bodyweight), etc.
It's not any magic but it's surprisingly decent for early-intermediate lifters.

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

>>39802483
What a wonderful deadlift.

>>39802483
Danke schön

>>39802483
Do you suggest trying small load first if you have never tried the program?

>>39802352
who else here /wokeuponafriendscouchhalfnakedcuddledupwithagirl(male)/

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>>39802516

Beginner is better.

Small load is recommended for lifters of the 120, 120+ classes.

Also keep in mind you don't need to do the comp cycle if you're not competing. Just test and start over or move on.

>>39802512
>einer Falle auf den Leim gehen

>>39802530
Something about mistakes, right? My deutsch is like a1-

>>39802524

Is she cute like trappy?? >>39799427

>tfw no trap gf

When is it gonna be my turn brehs

>>39802097
about an hour late to this, but what's wrong with 5/3/1?

>>39802169
Almost as grating as ignoring a friend's snaps

>>39802548
I'm at least mostly sure nothing lewd happened

>>39802585

>wasting opportunity

reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

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>>39802524

please don't hurt her ):

>>39802524
Good job mang, make sure you don't turn this one gay too

>>39802585
beener
in
bagine

>>39802585
cytube

>girl{male)

what did he mean by this

>>39802881

Pic related >>39799427

>>39802881
>>39802954
i thought he was specifying that he himself was male?
underscore did you score a qt trap?

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>>39802670

Is jonny candito fine? :(

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You fuckin fags are gay as a faggot lmao

>>39802984

girl(male) is gender(sex)

>>39803042
so it was indeed a trap eh?

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>2016
>Still doing the inferior "sport" of "power"lifting
>Not doing olympic weightlifting which is a recognized sport which people think you are a badass for
>Instead doing a sport where you scream then pick up a bar from the ground with the intention of moving it in as short of a path as possible

lmfao you fucking "athletes" are embarassing

>>39803031
nice facebook frog, friend :) Mind if i save it so i can send it to my niece as a my face when type picture?

>>39803042
>gender(sex)
they are the same thing m8

>>39803052

yes but most don't like being called girl(male)

>>39803054

your baits and posts are so boring nowadays.

>>39803057

to some people they're not.

>>39803057
they literally aren't

but if your gender and sex don't align you are just suffering from a dissociative disorder

>>39803070

They are the same thing.

>>39803063
>bait

I'm serious

how can you still be interested in doing non-technical movements in a competition format when real strength sports exist

>>39803063
>>39803070
nah lads they are

>>39803054
is that where you've been? actually missed your shitposting weirdly enough
>>39803070
>when the nazi defends liberal gender ideas
interesting

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>>39802083
I know that looks dumb, but its a fairly accurate way to fire

>>39803075
ones sex is the biological expression of whether they are a male or female

ones gender is their perception of what sex they are

>>39803054
>man who doesn't lift trying to bait

Go back to getting pegged by Scots

>>39803082
I'm not defending them but they are literally different things

its like saying granite and limestone are the same thing

>>39803025
Holy shit just check out his Twitter and stop asking here. He doesn't come here, Isley proved that.

>>39803054
But you gave up oly too

>>39803095
nah i agree with you anyhow just didn't expect you to take the stance you did

>>39803089

The biological definition is being changed. So yes they are now.

also in legal documents that ask for sex, like ID, they have it as their post-transition sex.

BOARDSHITS HOW DID YOU FIX SI INJURY?

boardshorts (and anyone else), what did you do to fix your SI issues? I've stopped doing sumo and wide squatting 5 weeks ago (both of which aggravated it a lot) but it still doesn't seem to be completely healed. Did you do anything to rehab it besides dropping things that aggravated it?

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>>39803105

>he doesn't know

>>39803076
You literally don't lift anymore.

Also you gave up because you couldn't bench 2plate

>>39803117
i'm not fully recovered yet either but this has helped me a bit
https://youtu.be/WIkwxZhwltU

>>39803098
>Holy shit just check out his Twitter and stop asking here

What's gotten into your panties, man? I checked his facebook and instagram and he hadn't posted anything in ages so i got worried

>>39803146
>facebook
I mean youtube

>>39803101
another case of
>complain until you get your way
just what science needs

>>39800782
If this is not a troll:

You push the bar forward when you set up, and then it rocks back to where it started horizontally when you pull.

You also rush the whole setup, trying to do everything at once.

Take your stance, take your grip, push knees forward while straightening your back. Don't move the fucking bar while doing this. Rotate your elbows inward and inhale. Pull.

One of many ways to do it.
Tl;dr: just get a proper starting position.

>>39803159

Those stupid complainers made science change earth is flat from the books! they also changed that the earth revolves around the sun and not the other way! FUCK!

goddamn complainers! always complaining until they get their way!

>>39803146
The fact that someone asks almost every day, that it's almost as bad as the shooped pic of sparrow, and that it's a stupid question that almost certainly no one on plg would have the answer to.

>>39803087
Your pic has competition shooter, strapped in to his rifle, and leaning in such a way that the rifle is supported on his skeleton

She's just holding it like an idiot, it's called chick lean

>>39803169
tbf there should be more science going into these sex/gender issues considering how much hormone therapy and surgery is going on.
you're comparing those other things like they were ideas pushed by liberal arts majors and not astronomers and mathematicians.

>>39803117
I haven't fixed my SI it flares up a few times a year seemingly at random

>>39803184
The chance of someone here knowing him personally or that talks to him on social media is actually pretty decent

>>39803169
no they didnt
science changed the books
not comparable to non scientific people trying to change things to how they want it

>>39803189

>it's only liberal arts that defend trans

And medicine. You know, the people who are actually making the research and coming up with surprising results. The people who treat these people on a daily basis.
The people who actually know.

>>39803200

Medicine and biology are sciences.
People aren't complaining these things into science, science is adapting these things itself.
That's what science does, it never stays quiet and rooted in one place, as much as conservatives have wanted it to do since the dawn of society and science itself.

>>39803191

Btw this man is now ENGAGED

WHAT A CHAD

>>39803234
whats the surprising results?

>>39803234
>And medicine. You know, the people who are actually making the research and coming up with surprising results. >The people who treat these people on a daily basis.
>The people who actually know.
oh? I'm actually a liberal arts major so I'm only aware of the theory side. Perfectly willing to change my opinion when presented with evidence. Citations?

>>39803277

Citations on what. That doctors work with and do research on transgender people?

>>39803275

Physical differences in the brain of transgenders that resembles structures of the opposite sex.
That transgenders are born this way.
That HRT is an effective treatment.

and a lot more of those. just go on scholar.google and search for a bit

>>39803098
I reconsidered that

I was just sortof "depressed" in a way since finals were weighing me down for so long and I hadnt trained in weeks I just had such a lack of motivation but I fixed that

>>39803100
well I'm not a fucking retard there is a legitimate definition difference between the two, doesn't mean you aren't a sodomite if they don't agree

>>39803101
don't worry in my system sodomites will be either cured or killed so there is no need to have a difference between the two

>>39803124
I train oly again all is ok

and I actually dropped PL cause it was boring in reference to the actual sport of OL

>no program works
>decide to just do Sheiko
>after 12 weeks, just put 20 pounds on my total

before you say "THATS RLY GUD xDDDD" Im sub 300 wilks

Why do I have to lift for 3 months just to get 5 more pounds on my squat? Ive been lifting for 2 years and only have a 325 pounds squat and a 360 deadlift. What the fuck is wrong with me?

>>39803306
why are you a sub 300 wilks faggot doing sheiko

dont do meme programs until you are ready

do C6W

>>39803306

>3 months

Why don't you ask for advice and instructions before doing it wrong?

>>39803297
>Citations on what
literally all the stuff you said in the rest of your post lol.
I think it's funny that OG feminism is being dismantled by the transgender movement because they're actually proving there's a difference between male and femal brains (which seems pretty intuitive)
it's winter break I don't wanna google scholar rn. for that same reason i can't expect you to provide anything to me. i'll look into it later

>>39803301
>Reconsidered
Good to hear friend

>Don't worry in my system...
Mein seides kek

>>39803306
>What's wrong with me
You don't eat or sleep enough

>>39803312
>Do C6W
Seconding. Do something else for bench though, otherwise you'll be another Panzer
>>39803306

>>39803301
If PL is so easy why can't you bench 2plate?

>>39803327
I didn't train it because it was boring

now I have the problem of not wanting to train snatch but I cant ignore it cause I have a coach and whatnot

>>39803335
You know what's boring?

Anything less than 2pl8

>>39803306
Well the possibility exists that you just suck. If that's the case, you'll just have to lift for 2 more years to put 20 kg on your squat.

Since I don't know anything about you my advice is just to strive for perfect technique on all reps and gain weight(slowly). Could be a case of not trying hard.

>>39803312
>C6W
Made no progress on. Followed it to the letter.

>>39803324

Actual transgender people hate this gender fluid and tumblr pronouns shit. It's almost like mocking them.

>>39802352
This is why i stopped drinking

>>39803393
Truuuuu. Ask trappy. She thinks gender fluid is bullshit

>>39803526
>>39803526
>>39803526
>>39803526
>>39803526

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>>39803265

>>39799427
id pay a fortune for you training me