/plg/ Powerlifting General

>>39812928
First for my one true love, trappy-chan

File: objective_lifter_rankings.png (24KB, 537x292px) Image search: [Google]

24KB, 537x292px

In for skills test, trying hard, and realistic standards.

Also I quite like this song. Really makes me groove if you know what I mean
https://youtu.be/biznszWdVi0

>>39812928
But where was lockout?!?!?!?

looking into getting a belt ... opinions?

please balance:
>function
>price

>>39812985
Inzer 13 mm prong or lever

File: HappyTrappy.jpg (26KB, 369x368px) Image search: [Google]

26KB, 369x368px

Trappy makes me happy!

>>39812978

You're gonna smash it lad.

>>39812978
Good luck friend

When I squat, my feet make almost a 90 degree angle, and they're a little less than shoulder width apart. If I don't do this, I can't hit depth.

What do plg? I'm trying to do mobility work, but it's not really improving

I dont free squat anymore. Only a box... Im building one tomorrow (been using a bench recently)

Front squat 210kg
https://www.instagram.com/p/BOis-FJDRj8PXrp5Zt3D67WbVnsulBHKfFkayc0/

>>39812928
Just to make it clear based on your last comment previous thread, you would run Prep I - Prep II - Comp?

>>39813160

Only do comp if you're competing.

If not competing do the first week only, where you test new maxes.

>>39813160
>>39813188

Ok, ignore the "only", there are situations where it's worth to do it even if not competing.

Posting this before someone loses their mind.

>>39813188
If I were to run intermediate medium load, I could test maxes after each prep cycle, correct? Should I take a week long deload between testing my maxes and starting the next prep cycle?

File: 1442252402028.jpg (27KB, 790x572px) Image search: [Google]

27KB, 790x572px

>>39813201

>If I were to run intermediate medium load, I could test maxes after each prep cycle, correct?

Yeah, if you can progress monthly.
prep 1 starts smoother and ramps into volume.
prep 2 starts with volume and it ramps down a bit at the end.

>Should I take a week long deload between testing my maxes and starting the next prep cycle?

Nah, the last day of prep and first day of comp are enough resting for the tests. In general, you'd only need longer rests if you were taking longer to progress. Not really a direct relation between the two, but it serves as a quick reference.

>>39813246
And to max, should I just run the first week of the comp cycle each time?

>>39813113
It's private you colossal faggot

>>39813246
for int med can I split the program up so I do bench + upper body accessories on off days?
so M/W/F squat/deadlift stuff and T/Th/Sat bench stuff?

Will be on a cruise for 5 days, what should I do? Just rest completely? There's a gym on board, but probably only some dumbbells and machines. Should I do some bodybuilding work?

>>39813472
kys

>>39813016
any new trappy rares?

>>39813472
High volume BB shit. Just do 2 full body workouts in those 5 days and you'll be fine.

>>39813481
Thanks

>>39813492
fuck trappy, bring back mong

>>39813501
Sorry I'm just sean-posting.

Feel broken lads

>be British
>wake up at sunrise to the salat al-fajr blaring through every speaker in London
>wave at the CCTV camera while I'm taking a shower
>eat some shakshuka for breakfast because my wife's son says breakfast needs to be more diverse
>there's a letter in the transom saying I must pay my tv license because indoctrination isn't free
>take the underground to work and get blown up by an innocent refugee
>wake up in the hospital getting free health care
>wave to the CCTV camera by my hospital bed
>hospital food is harira and fried grasshoppers since it's halal
>get a notice I have to pay for my email license
>realize I've been circumcised while I was unconscious, Dr. Patel says it's more sanitary this way
>Sharia Police runs into my room and demands to know why my wife's son isn't wearing a head scarf
>try to mansplain that he's a boy
>my wife's son says he doesn't identify that way anymore
>Sharia Police kill everyone in the room
>be buried in Highgate cemetery
>my bones are being monitored by CCTV
>have to renew my burial license next month

>>39813492
i have them all now but promised not to post them on here, sorry senpai~~~

>>39813554
pls

>>39812928
>the whole gym watching
must have felt pretty great. should have put some traffic cones around yourself though. one of these days your eyes are going to pop out and hurt someone.

>>39813016
if this was a girl i'd fuck her

sorry trappy but the penis would ruin it for me

>>39813593
wow dude its 2016

>>39813554
just a peek

>>39813593
kys bigot

>>39813584
>>39813611
define "peek"

>>39813623
thumbnail :)

>>39813554
how hard is it to make a thread in >>>/cm/ then linking us there?

Just do it man

>>39813599
>>39813619
that pic is cute af but come on, i don't wanna go down to eat the sweet cunny then be face to face with a man's dong

>>39813685
Nothing weird about a feminine dong.

>>39813506
Fuck agree x10

>>39813737
google image search guess : beauty

File: 100.gif (603KB, 181x100px) Image search: [Google]

603KB, 181x100px

>>39813703

>>39813714
thats the person who posts trappy is a man over and over along with his posts

>>39813714
Come back to yhe discord
I get fucking hammered and pissed everyone off in your honour

>>39813751
she's my beautiful princesa :))

>>39813754
No, that's a god.

File: Trappy bouncing deadlifts.webm (3MB, 985x666px) Image search: [Google]

3MB, 985x666px

This is Trappy.

>>39813769

Sean is the one with 170 photos of trappy and posting these >>39813763 >>39813723 >>39813712

>>39813775
my dick is proud

>>39813783
do you know that for a fact? didnt think so

>>39813760
Good job but i got alpha shit to do. Those discord betas were tryin to bring me down.

>>39813811
I got so hammered, laying here with a head ache now.
You would have enjoyed it.

The moment I saw you had left I got so down...
But I became alpha #1... For you, big man.

Who wants another thumbnail!?!?!? 5 replies to this post and you unlock it!

>>39813841
I wanna see boob or ass

>>39813844
im not gonna sexualize her like that

>>39813850
I mean I wanna see breast or buttocks

>>39813854
thats the same thing

>>39813841
she is so beatufil

>>39813865
It scientific though, not sexual.

>>39813874
not gonna happen buddy

>>39813879
Why

>>39813882
not gonna happen buddy

>>39813889
Please

>>39813841
contributing

>>39813833
U must lead them now senpai.

>>39813889
does trappy have cleavage?

>>39813897
see the thumbnail i posted earlier, its really noticeable in that one

>>39813841
lets keep going, this is better than doing drugs.

>>39813896
If you're leaving, well I'm leaving too.

>>39813841
final nail on your coffin

>>39813911
But then who will take over? Theres gonna be a ppwer vaccuum

File: rare L.png (4KB, 60x55px) Image search: [Google]

4KB, 60x55px

>>39813844
>>39813858
>>39813872
>>39813892
>>39813910
this msg will destruct in 60 seconds

>>39813923
a scholar and a gentlemen!

thank u sir

>>39813922
I said some really alpha shit and pissed everyone off kek
So I better leave anyway

>>39813923
I cant see shit captain

>>39813935
Hahaha niceee puttin those betas in their place

>>39813948
Tell me about it. I wish you'd come back and post your shit on the main channel.

>>39813923
where u get them?did she sending these 2 u??

>>39813959
Fuck i dropped the ball not spamming the main channel!!! Ah well i was wasting too much fuckin time on there anyways

File: 1454276323633.jpg (27KB, 375x383px) Image search: [Google]

27KB, 375x383px

>>39813956

>>39813965
this one here was def sent >>39813956

>>39813956
not her bobs to big

>>39813956
Enhance.

Enhance.

>>39813956
I have this image, its not trappy, but it is hot

>>39813976
Same I guess... See you around, bi-... Number 1...

>>39813956
this is the pinnacle of beauty, both good traits of a man and a woman in one.

truly a miracle of the universe. 11/10 would pray again

>>39813999
Ur #1 now hahha

>>39813956

That's a brazilian escort named Esmee

>/plg/
>/powerlifting general/

>>39814014

Welcome, seems like you've met sean and seanposting already.

>>39814014
Shut the FUCK UP we're jacking off to trannies take your gay lifting shit somewhere else and go fuck yourself

>>39813935
>said some really alpha
Fucking lol lad that sounds embaressing as fuck

Give us an example of this alpha shit

File: 1469348279807.jpg (105KB, 720x960px) Image search: [Google]

105KB, 720x960px

>>39814014
>being this much of a fig newton

>>39814014
pretty sure degeneracy is part of plg culture

File: rare trap1.png (10KB, 96x107px) Image search: [Google]

10KB, 96x107px

>>39814011
>>39814004
>>39813993
>>39813991
>>39813984
>>39813979
>>39813978
last one youre getting today lads

Wasn't Isley going on the other day about how back rounding on deadlift is bad and you can add 10kg to your deadlift instantly just by rounding your back.

I assume he was meming?

>>39814067
fuck it I forgot my microscope

>>39814067
>foreskin
Nice try but livia is circumcised

>>39814081
judges dont give a shit about your form even if you do the supermong deadlift

>>39814095
Wrong

>>39814099
Ye I know but I Isley was going on about how rounding your back is suboptimal.

>>39814095

I guarantee you she's not.

>>39814106
>Hnnnghhh

Who is dis

>>39814124
Lidya Cavalcantes

>>39814106
my dick

>>39814106
why is shit coming out of her/his peepee

>>39814124

>>39814011

>>39814113
isley is wrong most of the time

>>39814124
Ivanka trump

>>39814124

tsesmee.tumblr

>>39814067
i doubt livia would have a macbook

Fuck Ive been swimming for 2 hours yesterday and now my abs/lower abs hurts, I cant even shit properly. Holy shit send help

>>39814161
Sent ;)

File: 1443386716725.png (172KB, 458x305px) Image search: [Google]

172KB, 458x305px

see everyone tomorrow

>>39814164
is this a jojo reference?

>>39814169
fuck dogs

SEAN post a full size rare ya stinkin jew

>>39814190
What do I get out of it :thinking:

>>39814198
feel good about giving back to the community

wheres you're christmas spirit? :)

>>39814226
Christmas is over and you're unable to differentiate between "your" and "you're"

>>39814234
your being a grinch
):

>>39814261
I'll post one if you're able to tell me about the experience I had with coco puffs

Can I take my squat from 160 to 200 (kg) in 10 months, eating at maintenance

>>39814293
if you try hard yeah

>>39814297
Thanks that's what I'll do

>>39814267
does you're mommy have anything to do with it? :O

>>39814293
probably yeah, hard because your in maintenance but doable. You need perfect sleep and good routine that doesnt let you hit a wall easily

>>39814308
Yes.. keep going

>>39814323
>sleep
Kek
>routine
Got that part down at least

>>39814325
did she died? :(

>>39814337
yes you know the story therefore I know who you are so just tell the whole story and you get a picture

>>39814331
try lifting after a few days of 4 hours a day of sleep then report back retard

Hey guys. Started working out a bit under 3 months ago. I'm doing starting strength. Squat is at 215x5 and deadlift is at 250x5. My bench is only at 130x5 though. Definitely have not seen the strength gains I've been seeing on the rest of my lifts. Is the solution more volume? Should I be going for a 5x5 or something? I'm 170lbs at 5' 11''. I realise this might not be the right place to ask but I figure I better ask people who actually lift on this board.

>>39814343
I know things might not be making the most sense right now, so let me tell you about a story about myself as a child, to add some clarity

When I was a young boy, I would always eat the same thing for breakfast, wake up, get out of bed, run down and eat my cocoa puffs. Boy did I love my cocoa puffs, in fact, one could say I needed my cocoa puffs, or so I once thought as a young lad. However, I would often have the reoccurring nightmare, of my mother waking me up, screaming “COO COO! COO COO! THOSE COCOA PUFFS ARE GONNA DRIVE YOU COO COO!”. I thought nothing of those dreams, shrugged them off. Until one morning my mother woke me up screaming “COO COO! THOSE COCOA PUFFS ARE GONNA DRIVE YOU COO COO”! How could I be sure this wasn’t a dream in itself I thought, so, to find out, I grabbed my lamp and proceeded to bludgeoned my mother to death.

>>39814348
That's what I do most of the time. I'm saying kek cause there's no way I'll be able to get more than 6 hours of sleep a night for a week straight

>>39814357
post the end of it where I whispered something into her ear

>>39814352
Starting strength is no good for bench desu. Bench 3 days a week with OHP as an accessory afterwards and just do whatever the biggest bodybuilder in your gym does for bench, mainly high rep shit.

No, I'm not even memeing

what do you do when you just feel like doing one lift and you hate every other lift

>>39814379
I bet that lift is bench isn't it

What you do is become a curlbro

>>39814364
Shortly after bludgeoning my mother to death, I held her and whispered “you were but a ghost in my arms”

>>39814352
Run the 3x beg bench program from 28 free, add in a bunch of upper accessories that are relatively low impact, I.e. curls and LTEs

>>39813538
>shakshuka
aww fuckin yea

>>39814384
its squat???

>>39814392
Check your email

>>39814376
Yeah I'm learning that SS fucking sucks for upper body. Would a good bastardization of SS be
Day A - Squat 5x3, Bench 8-12x4, OHP AMRAPx3, Rows 5x3, chins

Day B - Deads, Bench 8-12x4, OHP AMRAPx3, dips

Is this fucking retarded? I'm just fucking throwing shit together here.

Well lads, I got a new gopro to film my work sets with and used it to film my 1+ deadlift 495lb which ended up being a triple, and then promptly reformatted the SD card cause I am an idiot with technology.

WEEEE

>>39814436
no vid no did canacuck

New buleshue super autism vodeao

https://youtu.be/zCRq26L2oNo

>>39814503
Awesome shirt! Breaking Bad is a great show!

>>39814433
Follow SS like normal for squat and deads, I like where you're going for bench but I have some suggestion. Keep it at 4x8, sets of 12 aren't as specific to powerlifting. Also, alternate days between 4 sets of 8 and 5 sets of 3, mix of volume and intensity. Finally, I would alternate between closegrip and OHP

>>39814400
Oh shit sorry man

Then learn to love bench and fuck deadlifts, just do em whenever you feel like and they'll always go up with your squat. Hit some rows once a week or so tho

File: 7eddf99a123c689a24b49d90128dfe51926b373fc595c92186b72458e7c23e71.jpg (291KB, 1262x1920px) Image search: [Google]

291KB, 1262x1920px

anyone have starting strength 3rd ed vol 2?

>>39814611
>TFW no android gf who will never hurt you : (

>>39814541
alright so something like

Day A - Squat 5x3, Bench 5x3, OHP 8x3, Dead, chins

Day B - Rows 8x3, Bench 8x3, closegrip 8x3, dips

basically just a heavy day with OHP thrown in and then another day with a lot of chest volume?

>>39814651
Yeah but make that 3x5 (5 sets of 3) and 8x4 (4 sets of 8)

Just a heads up, people usually do setsXreps here rather than repsXsets

blueshoes and his dad

https://www.youtube.com/watch?v=zCRq26L2oNo

File: 1478368233402.jpg (26KB, 318x319px) Image search: [Google]

26KB, 318x319px

>>39813685
>eating pussy
You are already gay Tbh

>>39814473

That's ok, the third rep was a misgroove and you all would have called it ugly anyway.

>>39814671
Whoops. I'll be sure to fix that next time thanks.

>>39814729
No problem friend, good luck

Just for future reference: Whenever you stall, there's three things you can do that will get your lifts moving again for sure
>increase intensity
>increase volume
>eat more

Or if you're fat you could go on a cut to increase relative strength and not actually increase your lifts

>>39814671
Oh just for clarification. Switch to 3x5 and 4x8 only for bench? Or for everything? Because SS is actually 5x3. Thanks for the help.

>>39814761
5 sets of 3 and 4 sets of 8 for bench, do SS like normal if it's working fine for you for squat and deadlift

>>39814769
Alright thanks again

>>39814361
thats a shame really, cant even imagine not sleeping atleast 6 hours a day for a week

>>39814806
It's shitty but that on Friday night getting to sleep 12 hours, Saturday's workout is fucking great

>>39814863
post more boypussies faggots

>>39814747
or roid you fuckwit

>>39814503
Damn his dad has autism too

Good morning britcucks

Some middle aged woman who claimed to be an occupational therapist interupted my friend mid bench set to tell him he has horrible form and that his back arch would cause a compression fracture. I then got called a douche for disagreeing with her and explaining why she's wrong. How was your day?

>>39815717
You should have told her that you guys were also occupational therapists and drawn her credentials into question. Shoulda given her the ol fliparoo. Flip flop that bitch. Flippity flop nigga.

This is comfy.
https://www.youtube.com/watch?v=MhQlNwxn5oo

>>39815893
Pretty neat-o

File: 3ee483888ebea295e14657.png (415KB, 1018x1004px) Image search: [Google]

415KB, 1018x1004px

>>39813279

ye

>>39813431

You can. But I don't know if that's gonna be successful.

I remember Sheiko has a Q&A video on his channel where he addresses a question similar to yours, and gives some recommendations.

Should I just kill myself

y/y

>>39816317
I don't know you but, realistically, the chances are pretty good.

>>39814679
looks like a stepdad

>get hammered
>drink 3x over the allowance
>wake up with no hang over
>just deep regret

>>39812979
I missed it. Failed it.

This board needs to be nuked.

>>39816317

That depends.

Is your wilks at least 400?
Can you total at least 1400 lbs?
Can you squat 600 lbs?
Do you unironically use female pronouns to refer to trappy?

If you answered, in order, no, no, no, yes, then you should definitely kill yourself

>>39816391

Are you saying your knees weren't locked at the top? That's about the only thing I can see after watching the video five times. If I just saw this in person, I would have thought it was a good lift.

>>39816317
Depends, tell me about yourself

>>39816547
Shoulders are forward.

How the fuck do I diet down without losing strength?

I need to cut for reasons of vanity and improving my wilks, but I dread parting with my strength.

>>39816586
>improving wilks

LMAO

File: 3ee483888ebea295e14623.jpg (127KB, 800x1177px) Image search: [Google]

127KB, 800x1177px

>>39816317

No.
If you suffer from depression, seek help. A therapist, psychiatrist, whatever is appropriate in your country.
They can really help you feel brand new and turn your life back around.
I'd recommend not listening to naysayers, who tell you you don't need these things you should just do X and you'll be great, or that going to a doctor will only make you feel worse. Remember, this is 4chan, anyone can say anything they want and make it seem believable. And people do it all the time for no reason other than to cause emotional damage on others.

If your problem is some personal disaster that happened, just buckle up. Everything passes, no matter how big or painful it is.
You may feel out of way outs, or that life can never recover. But in a blink of an eye, years flash by and you'll see that with effort and struggle you can always rebuild. We're humans, after all. Resilience and adaptation is part of our nature.

>>39816586

There's no such thing. Losing weight will lower your numbers.
However, it's possible to also increase your numbers during this period, which would lead to a 0 total.

But as you can see, this is highly variable on how much you can progress and how fast. If it takes you three months to gain 6kg on your total, and you wanna lose 10kg bodyweight in a short period of time, there isn't much you can do besides accepting it.
If it was that easy, everyone would bulk up to SHW and then diet down to the light classes with insane numbers.

>>39816586
Cut 1-2 lbs per week, and drop lifting volume, but try to maintain some semblance of intensity.

You will get weaker, unless you're a noob.

At goal weight, go back to maintenance and some strength will come back.

>>39816621
>There's no such thing. Losing weight will lower your numbers. However, it's possible to also increase your numbers during this period, which would lead to a 0 total.
So what you're saying is, I can lose weight without losing strength?

File: 1442252402021.jpg (33KB, 256x256px) Image search: [Google]

33KB, 256x256px

>>39816650

>But as you can see, this is highly variable on how much you can progress and how fast

There's no magic or miracles you can do. If you gain strength on a deficit slower than you lose strength from weight loss, your numbers will go down regardless if you pray to the earth mages or eat activated almonds with breast milk.

>>39816293
https://www.youtube.com/watch?v=BdWPXgpgYTw
here sheiko answers a similar question but it's not helpful at all


why wouldn't it work?

File: IMAG0492.jpg (575KB, 1836x3264px) Image search: [Google]

575KB, 1836x3264px

>>39816621
You might as well tell him to join a fucking cult because that's all psycotherapy is. It's a socially acceptable religion, complete with faith based beliefs ('mental health' assumes the purpose of life is hedonism, to live free of suffering and to live long), as well as a diety or infallible being, the therapist, who speaks from a place of mystical knowledge from above which can never be wrong or skewed. Therapy is just the same old pretending to have answers bullshit wrapped up in a pseudoscientific package to ease consumption by the narcissitic consumer culture which is currently dominant. In summation, i'm god, prove i'm not and kill yourselves everyone.

>>39816695
Go to oven Frankl

>>39816695
I don't stop existing when you go away but I wish I did

>>39816734
Whats the trouble dude

What do instead of decline bench on sheiko?

New thread when?

>>39816798
>What do instead of decline bench on sheiko?
Dips. Decline DB presses. DB presses. Doesn't really matter if the weight is moderate and not too stressful. Do what you need.

>>39816811
>New thread
>at 203 posts currently

>>39816831
I'd rather it be a barbell movement, looks like it's supposed to stand in for competition bench on the day in question.

Maybe I'll just have to jerry-rig some kind of decline setup...

>>39816915
Floor press.

I just watched that video if Blueshoes playing darts with this farther in his Emory apartment.

Really fucking sad how this hard working man had to bring up Blueshoes all up on his own in a small and empty apartment, and his son grew up to be a literal retard.

God bless.

>>39816922
Hmm... I don't struggle with lockout and I guess it's programmed to help the bottom position.

Fuck it, I'll just see if I can rig some bullshit.

>>39816959
floor press isnt just for lockout...

it created great dead strength, its a purely brute strength upper body movement and will help your bottom position more than half the bullshit the people on here do

>>39816971
Aight, since that's two endorsements I'll try.

Should I keep the percentages for decline? Or should I expect to not hit that at all?

>>39816959
>I'll just see if I can rig some bullshit.
How often is decline even programmed? A few times? It's not that important. Any change of ROM or variation is fine.

OR, you could jury rig up a suicide contraption and get yourself injured just to autistically stick to the program.

>>39816987
ive never done a decline bench in my life, i dont know why it exists

even incline is just asking for shoulder pain imo

for reference, last week i did 5x5 with 127.5kg on floor press and yesterday did 5x4 with 150kg on flat bench

>>39816953
Wtf are you talking about? His other videos take place in a gigantic basement full of expensive shit, his room is huge and has thousands of dollars worth if dolls and shit, even his shoes and clotges are expensive as fuck. Thats no apartment, its probably in a fuckin tower atop their mansion.

>>39817006
I'll give it a go then.
>>39816989
Literally only once, you're right.

I'm just nervous about fucking with programming, seems to almost never work out.

>>39816953
Emory?

what happened to the /fit/ discord

File: 1477104973105.png (7KB, 173x150px) Image search: [Google]

7KB, 173x150px

tfw hangover

>>39817106
>tfw Deadlifts 5x4 250kg Press 5x4 90kg

File: 355_bench.webm (1MB, 1280x720px) Image search: [Google]

1MB, 1280x720px

>>39817106
>tfw skills test

>>39817070
Mass suicide. It was for the best.

>>39817108
You still around 110kg? You been working hard.

>>39817137
Go get it. And by get it, I mean get those weights, and also go get that haircut we talked about.

File: hulk pepe.jpg (228KB, 1080x1080px) Image search: [Google]

228KB, 1080x1080px

>>39817137

Smesh it boyo

>>39817155
bang on 110, bit disappointed to be so light going into comp

ive only just transitioned back to the comp lifts, been doing variations to target weak points

File: AAAAAAHHHHHHHHH.jpg (229KB, 1316x868px) Image search: [Google]

229KB, 1316x868px

WHAT ARE YOU TRAINING TODAY

>>39817170
You do sheiko now?

File: 1482465587986.jpg (75KB, 550x822px) Image search: [Google]

75KB, 550x822px

>>39817166
>bit disappointed to be so light
Eating 4.7mil calories per day has your metabolism firing like a rocket engine, big man.

>>39817170
>WHAT ARE YOU TRAINING TODAY
Paused Squats (doubles), Double Pause Bench (doubles), Overhead Press, Barbell Rows, Face Pulls, Curls.

>>39817209
been back on 5000 after 8 weeks of 6-8k a day

File: 3ee483888ebea295e14644.jpg (233KB, 500x706px) Image search: [Google]

233KB, 500x706px

>>39816683

I honestly have no experience with splitting Sheiko into 6 days, so I can't say for sure.
But looking at it, recovery might become an issue. Sheiko does mention that training 6+ times per week requires dedication of an athlete, with effort put into recovery with saunas, massages, swimming, good diet, etc etc

But you're pretty much the vanguard on this. So try it out and tell us how it went.

>>39816695

Cognitive behavioural therapy is evidence based and scientific.
Psychiatry is not psycotherapy.

>>39817137
>>39817170

We're rooting for you!
Don't forget the ring of underwater breathing.

>>39817185

>now

>>39817221
>>now
i dont get it

>>39817221
>splitting Sheiko into 6 days
It would probably be slightly more effective than 3 days per week. Spreading the same workload over more days is almost always a benefit. The main barrier being that most people don't want to go to the gym 6+ times per week for something as mind numbing as Sheiko.

>maybe dropping deadlifts for a month and allowing myself 5 sessions to pick it up again was a bad idea

>>39817221
i want to fuck you until you can't walk

File: 1468363979173.jpg (98KB, 660x1020px) Image search: [Google]

98KB, 660x1020px

>>39817229

Alex has done like 4-5, maybe more, sheiko runs at this point.

>>39817240

Perhaps. We'll see.

My experience with people training 6 days per weeks is that it just becomes a snowball of issues (with the training and with life, health, the emotional and the mind being affected) and culminates into poor results or no results at all.

But perhaps it is different with Sheiko, with the lower intensity overall.
I can see the upsides and theory of why it would be good and effective, but at the same time... I expect the same kind of snowball to happen, and there are many opportunities for it with Sheiko.

>>39817246
>dropping deadlifts for a month and allowing myself 5 sessions to pick it up again was a bad idea
fixed
I don't understand why you dropped the comp lifts fully instead of doing both the comp lifts and weak point training.

>>39817327
i want squat and bench PRs if im honest

i can always pull 300, im not bothered if i get 320 at this comp or in sept at nationals

>>39817307
I thought Alex was doing Spotoshit though

lmao my hamstrings are so tight I can barely go below knees on RDLs

>>39817106
>taste of cognac lingers
>sitting is exhausting

File: SPOTOSHOT_INTENSIFIES.png (168KB, 387x660px) Image search: [Google]

168KB, 387x660px

>>39817360

Spotoshot is a state of mind, it becomes part of who you are...

No, you become part of it.

>>39817550
please respond >>39817302

>>39817221
>But looking at it, recovery might become an issue. Sheiko does mention that training 6+ times per week requires dedication of an athlete, with effort put into recovery with saunas, massages, swimming, good diet, etc etc
the question shieko answered was referring to doing 8-10 training sessions over 6 days. all I want to do is put bench on alternate days.

>>39817240
i'd rather go to the gym frequently with relatively shorter sessions. mainly because my uni gym always has long lines for bench/squat racks and shorter lines for everything else so my 3 day a week programs turn into 3 hour marathons

>>39817474
>piss smells like whiskey
>everything is really hard to focus on

File: Screen Shot 2016-12-28 at 9.17.25 AM.png (30KB, 438x219px) Image search: [Google]

30KB, 438x219px

Fuck my life
>pic related

>>39812978
great mashup. Fuck....Might have to use that for today.

>>39817550
Depending upon how my sheiko run goes, i might unironically do spotoshot again. I didnt realize it at the time but the fatigue (from bench presumably, not squat) was murderous

File: 1437879168714.jpg (168KB, 700x979px) Image search: [Google]

168KB, 700x979px

Alex is smashing it lads!

>>39817562

but I like walking

>>39817868
walk over here and sit on my dick

>>39813431
>>39817221
>>39817240
>>39817571

I split the Sheiko 3-day into 6 days. Literally just split it into upper and lower body days alternating. My recovery was infinitely better.

When I originally used it as 3 day I would always struggle to sleep the night after training, splitting it to 6 solved it and also I didn't feel as exhausted halfway through sessions.
Squat went up something crazy like 12.5kg, bench something like 7.5kg. And my deadlift didn't go up at all because for some reason my body just said no to all of Sheiko's half rep shit.

File: 1481926578597.png (588KB, 1271x751px) Image search: [Google]

588KB, 1271x751px

>>39817879

I'm taken bby

>>39817881

Hm, interesting. I was in two minds if recovery would be better or worse.
But did you do the program as is, or filled the days with more accessories?

>>39817913
I pretty much followed it identically, maybe added some abs here and there, can't quite remember as its been 6 months or so.

But I'm pretty sure there are studies somewhere that found that comparing 2 groups on identical programs, the ones that had their volume spread over more days recovered better. So total weekly volume for me was identical but spread over 6 instead of 3 days.

>>39817913
who cares your butt is mine

Why aren't you supposed to deadlift in heels?
I just pulled some of my strongest conventional deadlifts today in heels. Form was better than without heels.

First time using heels when deadlifting too

File: 3ee483888ebea295e14631.jpg (196KB, 800x1211px) Image search: [Google]

196KB, 800x1211px

>>39817940

Thanks for the tip, I'll research more about it.

>>39817947

http://vocaroo.com/i/s12QDFKTMW2A

>>39817957

It increases the height you have to pull the bar a little bit (and at the hardest part of the lift), and some people find the positioning awkward.

Some people like deadlifting in heels though.
If you like it, then do it. No need to just mindlessly follow what everyone does just because it's what everyone does.

But in general, heels just make it more difficult.

>>39818087
It is very strange you say the the cause my range of motion was reduced in heels. I have very short arms and usually find deadlifting crappy, but today I was stronger off the floor and the bar locked out below my dicc instead off on my dicc, like it does wittier heels.

Any reason for this?

opinions on candytoes 6 weeks?

>>39818087
>I'll research more about it.
You should. Most of that frequency shit was well established with the Norwegian study. Pretty common knowledge. Especially for natty lifters, spreading volume out is almost always better for strength and hypertrophy.

>>39817957
>Why aren't you supposed to deadlift in heels?
Oly lifters do (usually).

Probably just helped you actually get in position. It will potentially be weaker than in flats, but do what you need to if it means pulling confidently and safely.

>>39818087
>that vocaroo
please make one of you moaning yes

File: 1479056867874.jpg (11KB, 480x360px) Image search: [Google]

11KB, 480x360px

>220lbs
>2500 TDEE

tf

>>39816293
hey trappy, i remember you having some quick rule to see which sheiko program you should do, based on bodyweight. could you repeat that? basically, when should you do which of the sheiko programs, given that you're an intermediate, so no advanced programs.

>>39812978
yo im am new.anybody care to explain what wilks are

>>39818168
special number that includes your total and your bodyweight

>>39818192
>>39818119

>tfw might hit a >380 Wilks in 6 weeks or so

C-can I finally say I'm strong guys?

>>39818168
It's a flawed and arbitrary way of comparing GDEs .

>>39818228
>380
>strong

No. 400 is simultaneously average/below average despite its rarity for natural lifters.

>>39818303
Thanks for the honesty anon.

But assuming I'm only comparing myself to natty lifters then surely it is above average according to your statement.

File: ptirupcn2x5y.jpg (149KB, 747x1328px) Image search: [Google]

149KB, 747x1328px

>>39818330
https://www.muscleandstrength.com/articles/strong-strength-standards-raw-natural-lifters

Yes.

Inb4 trappy or chads come in with strength dysphoria.

File: 1481319305723.jpg (406KB, 800x1131px) Image search: [Google]

406KB, 800x1131px

>>39818111

It's probably just cause the weight was heavier or your shoulders were positioned differently, so your arms were pulled lower.

If you hold a broomstick in front of the mirror and check the height when you're flat and when you raise your heels, you'll see it's the same.

Getting faster off the floor happens to some, it's because the quads are a bit more involved due to the position.

>>39818112

Alright lower programming
Kinda meh upper programming

Would suggest either customising it yourself to do more bench volume, or sub the upper part for the bench sections of a Sheiko program.

>>39818119

I thought the Norwegian team did a lot of volume everyday? I remember this being discussed here before, back when faceguy was translating the public Dietmar programs.
That would be why everyone says they're frauds, cause it's an absurd training on par with Bulgarian method.

This is the first time I'm hearing that they spread the volume. That would make a lot more sense, if the athletes are natural.

>>39818122

http://vocaroo.com/i/s1fsZc5QISUx

>>39818166

large load is under 80kh
medium load is over 80kg
small load is for 120+kg

That's more or less the basic recommendation from Boris.

>>39818228

Did you do that in a competition?

Izlee Izlee Izlee, are you here? You had knee tendinitis, right? How's this sound for a gameplan: squat twice a week Mon/Fri replacing Sheiko squatting with like a BBB 5x10 one day and doing some kind of high rep linear periodization the other day.

Just ready for this to go away tbqh.

>>39818359
>This is the first time I'm hearing that they spread the volume.
Correct. Same weekly load, just increased frequency. Google it. I'm on mobile.

>>39818359
They initially just split the volume, but the group was pretty small. It seems like along with upping frequency, they've started to up the volume across the board as well.

>>39818351

According to this article I sit somewhere between "Extremely Strong" and "Elite" which is just bullshit.

Also that seems to be counterintuitive to the point you're making

(I am weak)

>>39818359
https://www.youtube.com/watch?v=A3DGbLfVAgE

>>39818429
>https://www.muscleandstrength.com/articles/strong-strength-standards-raw-natural-lifters

Yeah me too, I don't believe it either.

>>39818359
No, I'm the kind of person who would only compete if I had a chance of podium position. Just who I am. Still a Jr though, just turned 23 a few days ago.

>>39818429
>is just bullshit.
No, it's statistics based on a larger sample size of lifters. Take the article and data in context.

You self hating liberal leaf.

Don't worry, we're all garbage. Feel better

I have a rotator injury (micro tear I think, appointment next monday to confirm it)
Should I stop upperbody training or can I continue back training without worsening it?

>>39818458

If you haven't competed your wilks is 0

>>39818472
In theory then, whatever.

>>39818470
Pushups and featherlight overhead pressing if you are relatively pain free doing so.

If not, then none.

>>39818459

But isn't your point that 400 wilks is average? His definition for "Extremely Strong" is: "You will be one of the top lifters at most local, natural powerlifting meets. Your strength levels land you in the top 1% of humanity", but if you calculate the Wilks of the 220lb standard he sets, the wilks only reaches 345.

>>39818480

No you don't understand. For wilks to be valid you have to follow every rule, squat to depth, bench with pause, deadlift with no hitching, and not fuck up any command.

If you haven't done those things and don't have a way to check yourself, your "wilks" is ridiculously inflated.

>>39818495
can't do nor pushups nor overhead pressing even with light weight
even light facepulls are painful
rows are pain free

>>39818504
>400 wilks is average
I was being sarcastic. Handful of trips here love to spout that shit.

>>39818506
Well then I guess nobody can post their lifts anywhere on the internet unless it was done in competition. So 95+% of the people here lift 0kg.

>>39818450

watching rn

>>39818528
>So 95+% of the people here lift 0kg.
based on a lot of the information i've seen posted here this wouldn't surprise me

>>39818528

Gym lifts are fine.

Wilks is a competition thing exclusively.

>>39818528

They can post their out of comp lifts for sure, but they'll quantify them as such. A Wilks coefficient is a metric used exclusively in PL comps, so unless we're talking competition lifts, you should probably admit when talking wilks that it's a "gym wilks" or "estimated wilks". The competition environment adds so much that can fuck your gym total, and that's what wilks is about measuring. Remember, PL isn't just about lifting the thing, it's about fighting to keep your warmup on schedule, making intelligent lift selections, remembering to eat, not letting your max effort squat fuck your max effort dead, not fucking up the commands, not be taking a shit when they call your flight, not injuring yourself, etc etc.

File: squatpepe.jpg (20KB, 555x555px) Image search: [Google]

20KB, 555x555px

>>39818582
>>39818556

Ok, ok. Fair enough.
I'll just have 0 Wilks forever then...

File: outta_my_way__twink.png (288KB, 393x666px) Image search: [Google]

288KB, 393x666px

https://drive.google.com/file/d/0B9kAdrf6XPEyMGU4OEhuQ1NxRW8/view?usp=drivesdk

https://drive.google.com/file/d/0B9kAdrf6XPEyaDdEajBTZzNqTkE/view?usp=drivesdk

FILIPDO NOT WATCH THE FOLLOWING
https://drive.google.com/file/d/0B9kAdrf6XPEyR0RidE1jSDNESms/view?usp=drivesdk

Here's how my skills test went. Matched squat PR (545), 10lb bench pr (365), 20lb deadlift pr (585). Further proof that deadlifting in training is a meme. BW is like 203

>>39818665

TALENTCHAD REEEEEEEE

>>39818665

Ayy lmao, way to go big guy.

File: 1442194985133.jpg (75KB, 507x564px) Image search: [Google]

75KB, 507x564px

>>39818665

RPE PR on the squat kekeke

SSB > DL confirmed

>>39818665
>>39818736
until you turn into a griplet lmao

>>39818665
Very above average, Chadlex.

>>39818458
You really arent a junior anymore

>>39817913
>I'm taken bby

Does he know about all those pictures of you naked we have?

>>39818665
>665 get
Ayyyy lmao

My mom just complemented my ass. Am I making it yet?

>>39818665
Congrats senpai

File: 1442252402023.jpg (50KB, 500x612px) Image search: [Google]

50KB, 500x612px

>>39818450

Interesting, but just from hearing him about it some critical flaws start showing up.

What it seems like is that the high frequency group had optimal volume, while the low frequency was at the point of overtraining and not recovering from all the volume. Thus the lower performance, lack of hypertrophy plus atrophy in the muscle crosssection, and the lifters generally feeling exhausted during the week.

Thus it doesn't seem like an accurate way of comparing the two.

However, the results from the high frequency group are still valid, and well surprising. Even though we don't have the low frequency accurate numbers to compare, we can clearly see that the numbers of the high frequency group are very good.
This would imply that, with optimal volume, the 48/72h thing is a meme.

So we can safely assume that high frequency is at least as good as low frequency, with optimal volume for both.
High frequency per lift of course, and not just training a lot of days.

>>39818408
>>39818420

It is a very thoughtprovoking study, albeit I wouldn't consider it perfectly accurate as is.

However, the main difference here is that Anon wants to increase the weekly frequency, but the frequency of every lift stays the same. In the Norwegian study, they increased the frequency of every lift.
So instead of day 1 squat day 2 bench, they did day 1 squat bench dl day 2 squat bench dl

In any case, this does not imply that anon's splitting of Sheiko is detrimental or beneficial (besides scheduling benefits). I still don't think the answer is clear enough.

Did some 60kg deadlifts today and they felt good

t. guy who blew his back out early december.

>>39818665
>203

thicclex.

File: Snapchat-267269210.jpg (452KB, 1080x1920px) Image search: [Google]

452KB, 1080x1920px

Trappy has been lying to us. She's the wealthy owner of a hot sauce brand.

Is Sheiko Advanced Small Load available as an Excel doc in any manner?

>>39818665
that squat was @6-7 lad.

6pl8 soon

Upped my lower body volume and holy shit am I sore and exhausted.

>>39819212

I'm still working on it, sorry for taking too long.

File: ALLAAAAAH.gif (2MB, 412x232px) Image search: [Google]

2MB, 412x232px

Anyone push press here?

>>39819197
expired....

>>39819303
I think it's supposed to say 2019, and the glare is obscuring the upper right part of the 9.

>>39819337
you're correct, i hope you're white

>>39819337
It clearly says 2019 tBh

>>39819341

lol wtf is up with this general now. When did pol infiltrate us?

>>39819352
fuck off

>>39819259
Yeah alright. Just wondering which prrogram to chose from the Advanced ones. Got the app, but find it much easier to get an overview w spreadsheets. Do you have any idea how many variations are programmed into Small Load as is compared to the other ones?

A little put off by the chain work/board presses in Advanced Medium. Put worried Advanced Large Load would be too much.

Any suggestions? If Advanced Small Load would be a bit too little volume on mainlifts then I guess I could just push intensity and volume on accessories maybe?

Or should I substitute chain/board work on Medium?

>>39813113
>"drive it up"
>excessive front lean causes him to almost drop the bar
>"do two"
>leaves it at the single
>"just drop it"
>racks it
Can you follow any fucking instructions?

>4chan doesn't give me the (you)s

>>39819105
https://youtu.be/xB6EHn4H5LY too btw. I can't find the Book of Abstracts with the study atm.

I wouldn't say optimal volume, but rather manageable volume. The weekly volume, when measured with sets x reps x intensity, was equated between the groups.

>the 48/72h thing is a meme.
Normally yes. Also worth mentioning that the hours drop as a lifter gets more advanced.

Has Trappy addressed the Livia thing? Are all those photos her?

>>39819392
>her

>>39819397

>>39819397

>>39819397

>>39819397

>>39819397

>>39818450
>>39819383
Here are your (you)s friend, keep up the good work

File: help.png (4KB, 344x100px) Image search: [Google]

4KB, 344x100px

>>39819403
>good work

Funny how the guys on the deadlift videos always have long as fuck arms. My arms are at my dick level and his at knees. No wonder I will never dlift 320kg