/plg/ Powerlifting General

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1st fot Trappy makes me happy!

>>39885286
You put sheiko and only sheiko in the op.

There used to be links to tons of useful information.

I'm sure you think that you're doing a favor to the community, but you're not.

3rd for sheiko is too frequently memed around here and sean knows less than nothing about powerlifting

i was the one 'complaining' in the last thread before you say this
>>39885344
was me

4th for only doing triples ever

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>>39885344

>You put sheiko and only sheiko in the op.

I literally didn't though.

>There used to be links to tons of useful information.

Post it, I don't have it.
Besides, most other programs are easy to find on google with a quick search.

>I'm sure you think that you're doing a favor to the community, but you're not.

No one cares about your opinion about me, but sure.

>>39885387
I care about his opinion about you tbqh.

It's good to have another perspective that doesnt suck boris' saggy balls.

6th for friendship.

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tfw had a dream about paul

tfw you will never dancing right beside him

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>>39885361

>knows less than not knowing anything

xth for I wanna cum inside trappy

>>39885424
What he knows is detrimental. He is negative knowledge

Nth for rare sips fuelled training session

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>>39885414

You're literally no one. Not even trying to be offensive here.

>>39885449
>he thinks he literally is someone

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>>39885449
Do you seriously think you are someone?

Did you just say that.

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>>39885379

>not doing your sets of 5

>>39885449
Literally kys you arrogant POS

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>>39885479

I literally did not say that at any point.
I know reading is hard though so I forgive you for such mistake.

>>39885449
>calling an anonymous poster a "no one"

lmao

>>39885418
>ywn never dance with Paul and tweak his hairy nips

>>39885473
>>39885479
tripfags are cancer and trannies are even worse but you niggers have the reading comprehension of a 1 year old

god damn

>>39885379
Yoooo

Xth for glorious no-porn and bulking back to my old weight.

>>39885449
in a mainly anon community you thought this was an appropriate response? why are you even here

>>39885494
>>39885510
Come on now.

When has anyone said "you are a no one" without thinking they are someone.

It's the ultimate on a high horse comment.

>>39885510
>>39885494
implications are such a tough thing to get your head around i know
with a bit of practice tho youll be right up there with the somebodies

>>39885528
You are a no one.

>>39885538
>>39885528
>reading comprehension of a toddler
>thinks he can comprehend implications
Let me guess, you post monster advertisement threads and "the condom broke" threads.
You are missing some chromosomes.

Xth for training with the start of a cold and clearing out the NYR fags from the gym so I can lift in peace

>>39885387
So I tell you what. Let me help you.

If you don't have a quality op, then don't start the fucking General.

I don't know what it is about you and Sean and blue shoes having to always be the one to start a new general. Maybe that's narcissistic personality disorder among other mental illnesses.

>>39885548
>Let me guess, you post monster advertisement threads and "the condom broke" threads
see you need to work on those implications because that just doesnt work
dont get disheartened tho, keep it up and it will come

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>>39885525

That's exactly the point of an anonymous community though.

>>39885496

Who is anonymous then?
inb4 the hacker known as 4chan

>>39885567

It is a quality OP though.

>>39885575
I think I nailed the implications spot on. What I meant to imply was that you are retarded.

>>39885587
keep trying champ
maybe ask your teacher when school starts back if you still havent got the hang of it by then

Anyone have a video or picture guide on how to properly put on wrist wraps? Google didn't turn up anything useful.

>>39885286
please introduce me to one of your female qt friends

>>39885597
see >>39885597

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>>39885599

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

>>39885599
Joe Mobley

>>39885611

Why don't you ever post webms or videos of your own lifts?

>>39885599
Do you actually need a guide on how to do this?

Really?

>>39885599
was going to post benchies video

think the fucker deleted it lol

this tranny-chan needs to get off his high horse.

>>39885611
If you want to play Mommy and create the original post every time, then you should at least fill it with useful content.

Check the archives. There used to be instructional videos about the main lifts. They were also links to the trips personal bests. There was also a drop box that had a lot of books and information regarding programming.

It wasn't just one program, six versions of it , anime picture, put the transexual name on it.

Also helpful tips to keep you from being such a cunt , stop replying to every single post. Or if you're going to, take your trip off.

>>39885627
In the same way that there's a proper and improper way to do a lift, I'm sure there's a proper and improper way to wear a piece of equipment.

Main things I wanted to see were: how tight, and how far up/down the wrist.

>>39885579
>trappy posts SSB webms
rip, wasnt nice knowing you anyway

Let's try some discussion.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>39885666

Personally I like to start wrapping mine above the wrist joint, partly wrap at wrist joint and finish wrapping below the wrist joint. Feels super comfy.

>>39885681
Heavy deadlift triples

Going to make something out of ground beef

blue oyster cult

very social

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>>39885692

Photo for reference.

>>39885681
TM volume day on little sleep and with the start of a cold and drinking a monster ultra for those jitter gains.

Feeling really optimistic :^)

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>>39885653

Make the OP with all of that then. I only do it because otherwise the OP is completely wasted like https://desuarchive.org/fit/thread/39874782/#39874782
or https://desuarchive.org/fit/thread/39860626/#39860626
or https://desuarchive.org/fit/thread/39853712/#39853712
etc

So if you want to see something improve, stop being lazy and help do it instead of being a sitting duck that only complains and shitposts.

>>39885625

Why would I?

>>39885758

Because until you do, you're no better than Sean and should be treated as such.

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>>39885770

Whatever you say bby.

>>39885735
exactly what I was looking for. Thanks pal.

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Get out my thread twinks!

That ESPECIALLY MEANS YOU, trappy-chan!

>>39885823
You look more like a man than you used to.

Good work.

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STOP BULLYING TRAPPY

SHES ONLY TRYING TO HELP YOU SHITS

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>>39885286
hey thats the routine you send me after i asked what i should do after 6 months of SL

Are there any trips left with a decent moral compass and proper traditional values?

Fuck this gay general.

I really want to wake up tomorrow, log onto plg and see my besties Marcel, Joe, Aaron, Aaron, Filip, George (no longer my bestie but good times were good times) and Cameron online.

I want there to be no tranny

I want there to be only one girl, who lives in a commune.

I want there to be one troll. Who sits at his computer drinking whisky early morning.

I want there to be a few good anon I speak to every day.

And I want the old OP back.

And I just want to sit there all day, in my pyjamas, talking to my besties of all time.

I'd give up

The rest if my life

To relive the good times

I have thrown away

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MY FORM IMPECCABLE.

MY MIND IMPENETRABLE.

MY THOUGHTS OH-SO INCREDIBLE.

>>39885823
thanks kid

>>39885778

I'm the one with wrist/forearm pain the other day.

None of the suggestions made it better.

I tried laying further up the bench to make the unracking easier.

I tried not wrapping my fingers around the bar, but I think that's more for people with stubby fingers, it felt very awkward and unsafe, like a thumbless grip. When you curl your fingers to grab the bar like that there's gonna be space between the bar and the fingers which didn't feel stable.

I tried with wrist wraps, but not as tight, same thing.

I rewatched https://www.youtube.com/watch?v=CnBmiBqp-AI&t=2m40s today and realized I might not be pronating enough, because, like I said, I get marks on my thumb area like pic related, but if you look at 3:18 in that video I don't think I should get marks that low.

>tfw skill test tomorrow, prolly gonna break my wrist/forearm

>>39885856
I wonder what I did.

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>>39885888

fuck, forgot pic

>>39885894
You defended the tranny

>>39885879
Stop bouncing at the bottom so hard. One day you are going to snap something.

>>39885879
SNAP CITY
NOW
A
PRANK

>>39885879
>needing a belt for that weight

>>39885856
to the fallen
https://www.youtube.com/watch?v=tCrHyhIqD7U

Stopped my mobility drills for shoulders and my shoulder pain went away.

Whats up with that.

>>39886020
Interesting.

>had lower back pain
>did mcgills big 3 for 1.5 months
>pain went away almost
>one day do it
>terrible lower back pain comes back immediately after
>no idea what to do
>stop doing it for a week
>lower back pain has been gone since

>>39886061

i also had a break and started again and got pain, but it gets better after a few days

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>>39885758

Have you ever done a cycle of sheiko, trappy?

>>39885344
Because everything got moved to powerliftinggeneral.com

>>39885758
Have you ever run sheiko, trappy?

>>39886096
Then why isn't it linked in every OP?

Stop letting tranny make the OPs

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home from work early lads

>>39885449
Ha

What a piece of shit you are

>>39886248
>Tfw it's unarmed self defense training day
>each person is usually an example for only one or two moves
>tfw the instructor does every move on me to show as an example of doing it to a big guy

>>39885856
It's the cycle of life brutha, just flow with it

>>39885823
DAMN! Blueshoes looks like *THAT*?!?

>>39885879
meant for
>>39885837

>>39885856
This.

Except I'd also like bloshus to post because he is an excellent poster, quite possibly the best poster on /fit/ atm

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>>39886291
JOE?!

>>39886291
Did you say
F-for you?

>>39885823
>Is that small
>Calls anyone else a twink

>>39886311
I unironically agree

My butthole belongs to prutus's circumcized cock

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>>39885888

Can you brief me again on what your issue is specifically? Where it hurts, if you feel numbness or pins and needles or burning sensation, if you feel it with any other lift. One of the trainees is dealing with a similar issue so I can't recall exactly what the details of yours were.

Just shooting in the dark here, but if the issue is not directly related to the wrist itself and there's no shoulder pain, as it seems, it might be ulnar nerve entrapment at the cubital tunnel. Maybe caused by lack of proper shoulder internal rotation when bench pressing.
At what side of the forearm and at which fingers you feel the pain?

>>39885844

Have you tried it out?
I'm thinking about increasing the 3x3 bench to 65-75% and the 6x2 to 75-80% or 75-85%.
Curious to hear what you think if you've tried it.

>>39886100
>>39886087

I've coached many trainees through it at this point.

Never did it myself as I don't train for PL. I have, however, experimented some of the foundation of it with WL.

>>39886282

>anonymous gets offended when its status as anonymous is cited

Can't make this shit up.

>>39885681

>WAWTT
Should be training OHP, but my truck is in the shop, so I'm training chouch-sits.

>WAWET
Shepherd's pie and I don't know what else.

>WAWLTT
TV mostly.

>WAWFT
Conflicted.
>tfw new gf
but
>tfw gf's grandma on deathbed right after aunt died

and
>tfw about to start self-administered TRT (cruise later)
but
>tfw test levels mysteriously went up and probably don't "need" it anymore
>not sure if I'll keep with the plan or just go straight to a 250 mg/wk cruise

This past month has been very busy, emotionally speaking.

I've just discovered Blueshoes' full name and address.

I will release it to the public unless Blueshoes agrees to travel to my Estate in Toronto and sucks my cock.

You have 24 hours.

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>tfw basically losing big guy status

Is it necessary to do prep period 2 on sheiko intermediate large load (#37) or can i just test new maxes and do another prep 1 cycle?

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>>39886459

>it might be ulnar nerve entrapment at the cubital tunnel. Maybe caused by lack of proper shoulder internal rotation when bench pressing.

Can you please translate that to english?

>>39886497
Just do both prep cycles and first week if comp then restart with new maxes. I was noticably weaker at the end of comp cycle than I was during skills test

>>39886473
Leave the poor kid alone.

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>>39886497

Not necessary, you can do one month cycles just fine if you're an early-intermediate lifter.

You can also try prep 1 -> test -> prep 2 -> test

>>39886291
>joe
>big guy
thats cruel Tbh
i would put in a complaint

>>39886473
>>39886526
Jacob Timothy Brindle-Walsh
184 Bunker Hill RR 1, South River, Ontario, Canada.

I have nothing to lose.

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>>39886575
LOW INHIBITION

HIGH T

SLAYER

>>39886480
You're bigger than pretty much everyone on plg though, aren't you?

>>39886459
>I've coached many trainees through it at this point.
yeah see this spreadsheet? eah just go ahead and do it
...its called sheiko

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>>39886595

>>39886575
>Brindle-Walsh

lmao at your father

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>>39886602

Not gonna lie, sometimes I do wish it was that easy.

>>39886459
>I've coached many trainees through it at this point.
prove that you've ever coached someone irl

>>39885681
>WAWTT
Bench, deadlift, arms, shoulders
>WAWET
BBQ, oats, and taquitos
>WAWLTT
Spotify made a playlist of my favorites from 2016. It's actually really good
>WAWFT
Fat. Looking forward to a little cut soon

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>>39886534
I want you to cheer me up Trappy.

>>39886625
>oh feeling a bit tired today, yeah just leave some sets out

>>39886459
>anonymous gets offended when its status as anonymous is cited

>implying that's what you said

How does it feel to have everyone slowly turn against your self obsessed shit

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>>39886634

Why would I?
I really don't care if you believe me or not.

>>39886657

t. someone who's never had a coach.

>>39886575

Fast becoming the best poster on /fit/

>>39886680
you have history of lying

>>39886610
Just run sheiko again, you'll pull 1100 in no time.

>>39886512
>not trappy, just a medicfag

There's a nerve that runs through your elbow. When you bench, you're most likely pinching it because your form is fucked up, i.e. your hand placement is not ideal for the arm length and shoulder width you have and you're not keeping your upper arms at a 45 degree angle relative to your spine.
This is causing your limb alignment to be off and so it's causing pressure on that nerve, which is causing the pain.

>>39886680
>t. someone who's never had a coach.
come on, chest up...chest up and you can have the next set off

>>39886459
Literally how the fuck do you bench with internally rotated shoulders, it makes absolutely no sense.

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>>39886673

>implying that's what you said

It is though.

>How does it feel to have everyone slowly turn against your self obsessed shit

Who?

>>39886688

That is correct.

>>39886704

Your chest pulls your shoulders into internal rotation, and internal rotation is important for the pronated grip, so benching is naturally done with internal rotation.

Raise your arm up hammer grip, now rotate your elbow to the side. That's internal rotation.

>>39886697

You got it.

>>39886575
>Hyphenated last name
Lad...

>>39886610
>TFW Norsie just wants to be a big guy UUUU and life has to cuck him of that because his job and gf are so demanding
Hope it'll get better soon lad

>>39886744
Not using a trip doesn't make you literally no one. Simple as that you pleb.

Don't bother replying I'm done giving you attention

>>39886704
http://www.jtsstrength.com/articles/2013/03/19/scapula-friend-enemy-bench/

literally the first fucking result when google searching "bench pressing with internal shoulder rotation" and it clearly addresses your question

>>39886779

Who is Anonymous then?

I thought trappy chan was faking being a tranny and using some 14yr old Brazilian girl's photos? Why are you still here you freak?

>>39886611
>>39886755
I go by Brindle. I am my own man, and I get to choose my own name.

But what's on my birth certificate, is on my birth certificate.

>>39886796
anons are the meat and potatoes of this website

now go back to your discord

>>39886791
It doesn't, just claims it.

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>>39886691
>>39886512

To expand on it, if your lack enough internal shoulder rotation when benching, your forearm and wrist have to compensated in order to keep pronation.
This can put a lot of stress on the forearm and specially on the cubital tunnel, as the forearm rotation can only go so far

As the ulnar nerve passes through the cubital tunnel, it can get entrapped as the cubital tunnel gets narrower due to pressure and torsion, specially at the bottom of the movement when the elbow is flexed.

This entrapment of the ulnar nerve can cause pain through the forearm and/or wrists and hands.

This is different, although similar, to nerve entrapment in other places. Thoracic outlet entrapment, for instance, would also cause shoulder and arm pain. Entrapment at the wrists, like in Guyon's Canal syndrome, wouldn't produce pain too far into the forearm, and concentrate it mostly locally from the wrist down.

>>39886816

That doesn't answer my question.

Who is Anonymous?

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I have an admission, I am actually a cute twink trap.

So yes, I am a women, who was born a man.

My advise? You should give me lots of attention now.

Thanks boys. :*

>>39886910
How do I stop caring about everything like you do?

>>39886885
What Texas Method version is the closest to Stronglifts 5x5 i.e. Barbell Rows as a main movement, that allows me to progress on my upper body lifts at a good rate instead of just upping my squat, bench and deadlift every week? I'm nearly done on LP and would like a future program.

>>39886958
What do you mean? You should probably just stop asking so many questions and just do a suitable Sheiko program from the OP.

Those links are there for a reason.

someone rec me a deadlift variation stat

this is not a drill

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>>39886958

Something like pic related. Just customise it to fit what you want.

There's more examples here: http://imgur.com/a/l54a1

>>39886980
keked Tbh

>>39886980
I would rather do the Texas Method. I have no wish to compete in powerlifting for the time being and so have no business doing Sheiko

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>>39886986

Snatch Deadlifts

>>39886986
Snatch grip
Jeffersons
Hack squats
Block pulls
Deficit pulls
Rack pulls
Power shrug
Power clean

>>39886986
Deficit snatch grip deadlift.

>only going in 3 days a week

wew, have you guys thought about trying hard for once?

>>39886459
yeah the routine is pretty okay. kind of weird jumping from benching 1 times every 4 days to almost every second. Also benching 3 times on A kinda drains me even with the 70% weight. Also how much weight should i use on day C

>>39886989
Thank you

>>39887003
>that stick-legged chad in the background intimidated by based Filip
LMAO

>>39887006
That's called a Moo deadlift.

Thanks.

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>tfw read to sticky and came straight to /plg/ because I want to be strong and I will become strong
Am I in the right place for help and advice /plg/? everything I've been told about /fit/ says no...

>>39886989
Can I get a routine for an early intermediate lifter just done with GSLP that's not Texas Method or Sheiko? I'd appreciate hypertrophy work?

>>39887072
Yes, plg is your home

>>39887072
its a thread for the sport of powerlifting

>>39887090
I gathered, but didn't see a "strongman" type thread so assumed /plg/ was the closest thing, am I wrong?

>>39887072
You should be aware that if you made a venn diagram of the people giving advice in plg and the strong people in plg, you'd have a picture of two circles with no overlap.

>>39887072
We all here take advice from brazilian tranny, enjoy your stay.

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>>39887010

Yeah. The thing is that most early-intermediate lifters find it incredibly difficult to progress on the bench press with TM. Just the 5x5 is not enough volume to keep getting stronger consistently.

So I upped the volume on the bench to near sheiko's, which is well known for giving people great bench progress.
Hopefully this way TM can stop being memed as "only good for squats".

It is exhausting but the weight is made manageable so that you can keep pushing through without just dying.

C should be your current 3RM +1 or 2kg each week. If you only know your 5RM, you can use that initially plus add 2kg every week.

>>39887072

Keep in mind /plg/ is for powerlifting. The objective here isn't getting strong, it's to get better at powerlifting (which includes getting strong, but not exclusively and in a specific manner).

We used to have /stg/ which was specifically for strength training in general, but that general is long dead.

>>39887074

Have you checked the splits on http://imgur.com/a/l54a1 ?
You might find one you like.

>>39887074
Nuckols 28 free programs
Nuckols "the journey" program (hepburn-inspired progression on main lifts + lots of bodybuilding)
TSA intetmediate
RTS generalized intermediate program
RTS project momentum
George leeman-style programming (spotoshot method included in this category)

My advice? Watch everything in Chad Wesley Smith's "Scientific Principles of Strength Training" playlist on youtube in addition to his "how to make a [x] block" videos and make your own program based of all that.

>>39886534
source for this image

my homosexual friend wants it

Today's my first day back lifting after almost two weeks. Would it be dumb to start a new sheiko cycle or should I just go in and dick around?

>>39887072
Start a beginner program with compounds

After a year or so of gains customize your own program that fits your goals

This place is just a big circle jerk over an ugly Brazilian tranny and shieko

Don't come here for serious advice, come for bantz

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>>39887072
It should be. It's supposed to be powerlifting and strength training, as lots o strongman here as well as people who just lift to be stronger and bigger.

You'll get flak for just wanting to be huge and strong, which is fucking stupid but I would suggest visiting every once in a while regardless.

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Quad tendonitis seems pretty okay. Will take it easy the first few sessions back, doing only light bicycling and deadlifts.

Sabre, you lurking?

>>39885387
>>There used to be links to tons of useful information.
>Post it, I don't have it.
http://powerliftinggeneral.com/ is kinda what the OP with the links was developed to, and includes said links (and more) along with tons of other resources.

>>39887116
I looked at them, but I can't figure them out too well. What does 3x5+1kg mean is it that I do a new 5RM for 3 sets? Can I up the Bench, Press and Row by 1kg every week as well as adding 2kg to the Squat and Deadlift every week? If not what's the alternative for upping all upper body lifts at an equal rate?

>>39887116
How can I fit Strongman events like the Circus DB, yoke walks, farmers walk, log Press, Atlas Stones etc into an intermediate program? A separate day?

>>39887252
Trappy is shit, but there is literally nothing wrong with recommending Sheiko, as it's a great program that actually works.

>>39887327
I've always done an extra day. Lifting is what's going to make you strong, practicing strong man is fun but it's mostly just technique work

God, I fucking love coffee!

Btw, new video about to drop in T-minus about a minute or two.

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>>39887188

https://nhentai.net/g/174389/

It's a different perspective from most trap doujins though. I feel like the target audience on this one is the fem side.
The art is really good though.

>>39887275

I used to always link the website, but people kept complaining about how it's not updated and etc.

I'll go back to linking it whenever I make an OP.

>>39887299

3x5+1kg is the weight you used last week +1kg for 3 sets of 5.
Basically progress 1kg every week.

>Can I up the Bench, Press and Row by 1kg every week as well as adding 2kg to the Squat and Deadlift every week?

Usually for early-intermediate lifters, yes. One lift or another might stall at a point, then deloading or cycling rep range + increasing volume + eating better usually helps it get back on track.

This sort of progression won't last forever though.

>>39887327

Ye, but you can also just fit them on the days that are thematically similar.

Like farmer's walks on days you deadlift and log press on the days you press if using a split.
If doing full body, just spread them out however you feel works best, and add a fourth day right after the third with more stuff if needed.

But I'd recommend keeping some frequency. Don't do them just once per week.

>>39887327
I've done some strongman stuff for the lulz at local events, I really just started practicing whatever I could starting a few weeks before it.

Of course I wasn't taking it seriously, as you might, but it went fine.

>>39887382
>people kept complaining about how it's not updated and etc.
Eh, fuck'em.

>>39887382
Ok thanks, but out of all of them which one would you recommend to fit me best?

I put very much a lot of work into this.

Thanks.

https://youtu.be/9ZbnD8oSB1c

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For everyone asking for the old plg dump of fit info
I'm an old fag and longtime lurker I'm uploading 3.4gigs of pdfs and other info to a mega
Once it's done I'll post it here and hopefully it'll become a staple of plg threads again
Here's to the new years lads and good luck to all the new lifters it's nice to see plg move like this

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>>39887415
>fuck em

Atta boi. I can get behind this

>>39887443
Disregard me >>39887275 has all the info I was uploading anyways

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Guys I keep straining my left tricep. Can someone give me advice on how to prevent this injury. It's killing my gains can't do any upper body workouts while it is strained.

>>39887473
stop masturbating to hentai with your left hand for starters

what the fuck?

how autistic is blue shoes to make this kind of shit?

>>39887485
forgot link

https://youtu.be/9ZbnD8oSB1c

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>leg press machine
Ouch

>>39887252
So would abiding by the Sheiko beginners routine in the OP work? whats the general consensus on different routines / diets etc. Trying to take in all the different opinions i've been reading but everyone recommends something different

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>>39887496
>>39887485
>being too low IQ to understand blueshoesposts

>>39887521
What do you mean by saying you're a beginner?

Can i change up a few of mike the meme man's variations on rts intermediate? I don't see how floor presses will help me if I fail just off the chest

>>39887552

yes

>>39887485
blueshoes is behind like 10 layers of irony, dont worry its not for everyone. its advanced stuff

>>39887521
There is this meme on /fit/ that you can't be aesthetic and stronk but that's not true even as a natty

My best advice would be try different routines every few months if you are brand new to lifting to see what you like best because noobs get gains so easily

Also if you're fat do not bulk because you'll look like shit you can gain muscle and strength easily on a deficit as a beginner

Good luck brah

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>>39887575
brainlet detected, the genius is that he is in fact on exactly 0 layers of irony

https://youtu.be/_TydmgQcVOU?t=5m16s

Did he unironically put on a breathing mask??

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>>39887437

fucking shitty song gave me cancer kys

>>39887647
your existence gives me cancer kys

>>39887647
ignore that guy, your existence gives me boner.

>>39887647
>he doesn't know

>>39887647
>telling someone to kill themselves because YOU dont like the song
wew you must really think you are someone

>>39887685

We are so deep in irony that I don't even know if your post is serious or continuing the satire.

>>39887719
why not both

Hey captaine poutine I got a song for you that you'll like maybe

https://m.youtube.com/watch?v=j3QwgmFKx-g

>>39885692
Anon here who asked earlier

Threw them on just like the pic and felt great. Had my best bench day ever. I just got them and I think I was wrapping them too high and tight before.

Thanks again.

>>39887685
Those that preach tolerance are often very intolerant themselves.

Just saw Eddie Hall incline Press 225 kg for 7 100% raw with strict form, what kind of bench could that mean?

>>39887828
At least 6 plate

I've started SL since last week. My week looks like this:
Monday: Routine A
Tuesday: 30 mins running
Wednesday: Routine B
Thursday:30 mins running
Friday: Routine A
Saturday: Pretty high intensity game of football.

I'm thinking about adding an extra exercise to both routine A and B mostly for aesthetics (thinking a chest exercise like Barbelll curls 3x10). Is this useful since I just started lifting? Will this burn me out when the weight gets too heavy?

>>39887828
If Eddie were to actually train bench and dedicate himself I wouldn't be surprised if he broke kyrills record. Eddie is another breed of human

https://www.youtube.com/watch?v=NQD4Y_R4mOo

is this blasphemy?

>>39887828
IIRC he said the most he's benched is 300kg.

Had 4 months of no lifting /plg/.

How would i get back into? A session of working up to triples to see where i am strength wise?
Also, how long will it take to get back to old strength? The full 4 months probably?

>>39887872
Yeah that's what I thought. He claims a 325 kg raw Bench Press so if he trained it as a main lift instead of as an assistance exercise he could probably break Blaine Sumners total

>>39887890
That was about 7 years ago

>>39887892
Just do a beginners routine like something SS or SL style.

First day, do ramped sets of 5.

Do a few light sets to loosen up, then do a 5x5 where you add a bit of weight every set, working up to a heavy-ish set of 5. This is to determine where you are strength wise. Then you can do basic linear progression from there, doing 3x5s or 5x5s, 3x5 with some higher rep backoffs, or 3x5 or 5x5 with accessories, whatever.

You've trained before so you know what you're doing.

If you work hard you can probably get back to your old strength in around 2 months I suppose.

Letting go is harder than benching 200kg

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>>39887945
I wouldn't know, I've never done either

>>39887951
Fuck...

>>39887940
Alright lad, 5s are probably a good idea, let's hope I get back into it quickly.

Thanks for your input lad.

>>39887940
WHY IS BLUESHOES SO SMART

WHAT

>>39888006
I've been telling you idiots for months that blueshoes is unironically the best poster on /fit/

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Between trappy and blueshoes, there isn't even a 2 plate bench.

This is /plg/ now.

>>39886459

It hurts around the thumb area, front and back, and near the middle of the hand, in an area slightly under the index finger on top of the hand. Down near to the middle of the forearm on both sides. So essentially from the thumb area down to the middle of the forearm on both sides.

It started as sharp pain when I racked and unracked the bar, with pins and needles when I got home. Now a week and a half later it's more of a constant sprained feeling, working as a programmer doesn't help.

I try to use the jap grip, and I think I do it correclty because I get marks on my thumb area like the pic I posted, but I realized when I watched the video that the bar might be too low, which is a result of me not pronating enough I think, and not pronating enough could lead to lack of shoulder internal rotation like you said, right?

>>39885839
Agreed.

Trappy is for hugging, not bullying.

>>39888090
At least blueshoes is funny

>>39888140
And Trappy is qt.

>>39885839
While being a condescending shit

You can all fuck off back to your little chat

>>39885856
The days of strong trips is over I'm afraid

FUCK

HOW DO I STRENGTHEN MY GRIP

HOW DO FUCKING FARMER WALKS WORK

HOW DO I DO THEM IF I DON'T HAVE A BIG AREA TO WALK AROUND

>>39888178
try holding the last rep of your DL sets for as long as you can

do some forearm exercises

>>39888178
Weighted chin ups helped me a lot

>>39888178
For me personally it was just never doing mixed grip for deadlifts.

I can currently double overhand 200kg

>>39888178
Just do weighted chin-ups instead.

You can include a static hold at the end if you choose.

Kills a couple of birds with one stone. You get some of your back work in and you work on your grip at the same time. It's fucking Magic.

>>39888178
This >>39888188
And just load up your max deadlift in a rack, rack pull it, and hold onto it close to failure. Repeat for multiple sets.

It's the most specific way to train your grip, and very simple.

You can get away with doing this on non-deadlifting days, it shouldn't be very tiring on the lower back.

Is there any good discord servers other than the plg one?

The /fit/ one is garbage

>>39888178

Superset a pull with a static hold. Like do rows or chinups and then just hang on the pullup bar for so as long as you can.

>>39888239
And not just hang, squeeze the bar as hard as you can.

>>39888226
Try blueshoe's discord.

https://discord.gg/ubxu7

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Does anybody here do heavy barbell rows?

I include them on any day that I'm not dead lifting. I feel like they're vastly underrated as an accessory movement for the deadlift

I just program them the same as my bench press. So if I'm doing 5x5 at 71% on bench , I just use the exact same weights for the barbell row as well.

Also it's fun getting admired for rowing everybody elses deadlift in the gym.

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>>39888108

Interesting... so it's not your ulnar nerve. So discard cubital tunnel syndrome.

It's your median nerve, since you feel it on front and back of the hand.

The most common type of median nerve entrapment is Carpal Tunnel Syndrome (and working as a programmer puts you in the risk group). Some people do get forearm pain from CTS, so it explains basically all your symptoms and you're a risk group.

It could also be pronator teres, which is compression of the nerve in the forearm at the cubital fossa (near the brachialis tendon), if we're excluding doublecrush along the thoracic outlet, but this is a much less common occurrence besides doublecrushing and you're not necessarily a risk group. However, since the bench press involves pronation and thus tightening of the pronator teres heads, it could explain why the entrapment symptoms occur during bench pressing.
This however doesn't exclude CTS, which would also flare during bench pressing.

Basically, it's not a form issue. You have to see a doctor.

>>39888090

Not an amazing conclusion you've reached, considering I bench 0kg.

>>39888350
I love my rows and and feel they help every on of the major lifts.

I do them at least every non deadlift day too

>>39888368
I don't appreciate your condescending tone.

The conclusion I reached was that two of the most prolific posters in this General comma when combined, fail to bench even the most meager of a milestone for a powerlifter.

I think that fact speaks volumes for the trend that this General has taken.

>>39888368

Not the same anon but I've been having similar issues around the same area. Thanks for the priceless advice I'll be paying my doctor a visit now.

>>39888368
go fuck yourself

can anyone explain to someone who never posts here why everyone is a massive fucknugget to >>39888368

>>39888512
trip on Haino

>>39888512
See
>>39888419

>>39888512
Because pedobait

>>39888368
Just to clarify for everyone else here:

You are a medical student.

You are a powerlifting coach.

You are a woman.

You are one of the posters with the most mental endurance to resist all these months of constant hate. And posting anime pictures is ok, we are on an anime image board.

I ask very kindly that you continue to make such invaluable posts in our general. The lifting advice and injury help you give are unparalleled and rarely if ever misguided.

>>39888512

>be /pol/ crossboarder
>have tranny in the general you shitpost in

Put 2 and 2 together m8. Easiest equation.

I am a transgender MtF WOMAN

ask me anything

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>>39885286

What aceessories should I add to pic related so I have good hypertrophy gains as well as strength gains?

>>39888549
Juat do Sheiko.

>>39888549
Arms
Good mornings
Sldl
Abs
Hyperextentions
Chins
Rows

new /plg/ discord invite:

https://discord.gg/ubxu7

>>39888368

fuck i hate physical therapists

every single time i visit them i never get any better. they either give me no help or ill advice that i realize is fucking retarded when i do my own research, oh well. when i hurt my lower back they set me back about 6 months with their retarded shit.

i think i'll just take a week and a half off benching after the skill test tomorrow

>>39887545
I mean I'm not weak but definitely not regarded as strong. Been working a manual heavy lifting job for the past two years but have never trained in a gym or anything.

>>39888549

FSL after jokers.

assistance should be alot of BW shit likle dips, push ups, chin ups, pullups, inverted rows, ab work, back raises

more pressing would be prefereble as well, maybe db work on a leg day,

>>39888614
yeah i end up going sometimes just to make it feel like im doing something about a problem

but i very rarely even get told what the problem is as they dont even know and they are clearly making stuff up because they have to say something

>>39888630
Just do SS or SL or something then, like blueshoes said.

"Beginner" means something else in the context of powerlifting and Sheiko than it does to most people.

>>39888638
May I ask why bodyweight stuff?

new /plg/ discord invite:

https://discord.gg/ubxu7

>>39888721

its wendlers own general recommendations on assistance work

do whatevr u want

>>39888776
Is it? Where does he say that?

>>39888861
>Is it? Where does he say that?
If you have it done so yet, you should download a copy of Beyond 5/3/1. You can either pay for it, or you can be a POS and download it for free if you know where to look.

Read the damn book. It's maybe a half an hour read. Wendler has a good No Nonsense approach to strength training. His book teaches you how to modify your training to be more powerlifting specific, or to be more General strength specific, or to be more conditioning specific period and everything in between

There's information on how to build your own programming. Or there are also over 25 templates that he has pre written in the book.

Don't listen to the transexual when he trash talks Wendler in favor of Boris

Every successful powerlifter I know has run 531 in some capacity at some point in their career. It's just basic strength training built on solid principles without a an obnoxious amount of volume. There's also still a lot of flexibility to customize it to your goals..

>>39888983
My issue with 531 is that you only do each lift once a week, is there any variation that has maybe 2x a week for the core lifts?

>>39888983
>no volume
>like at all
>getting strong
>natty
"no"

>>39889133
>My issue with 531 is that you only do each lift once a week, is there any variation that has maybe 2x a week for the core lifts?
Without sounding like too much of a dick head, you have no idea what you're fucking talking about.

Wendler's decade-old template that he released to keep people from fucking around is very outdated and not necessarily appropriate for somebody that wants to get stronger at powerlifting.

Read the literature. He's released two books since then to help clarify and modify different strength training templates for different goals. He even has a book specifically called 35 1 for powerlifting. Beyond 5/3/1 is the best read though, in my opinion.

Why is trappy back?
I was gone for ages - not even memeing

>shilling meme/3/1 in PLG

lmao wendler fuck off

>>39885286
Jesus, this is what happens when you read a lot about strength training without actually lifting, that routine is atrocious

>>39889171
See the following post
>>39889176

Unlike many other programs, if you actually read Beyond 5/3/1 , Wendler explains how to add volume to continue progressing. He also addresses concerns regarding frequency and autoregulation. I don't know many other strength templates that offer that depth of customization.

Keep up your Meme, though. The transexual might let you suck his dick.

is it normal to get sorer than usual on a cut?

>>39889210
Care to explain or just keep acting like a dick?

https://www.youtube.com/watch?v=9ZbnD8oSB1c

is this the bluey appreciation thread?

>>39889210
Why would I want a customized autism program for lolfed roidaroos when I can just get a simple, carefully designed and intelligently managed program that is both simple and works really well? As demonstrated by for example life long natty and all-around honest and great guy Filip Lindström?

>>39889235
He has over 25 fucking templates.

You can Implement Joker sets, first set last, multiple first set last, pyramids , autoregulation techniques Etc. Like I said the book is fucking free if you know where to look. I'm not going to hold your hand for you

If you're going to be this stupid about it, just paid Boris your $12 and download the app for Sheiko which will tell you exactly what to do without you having to think.

>>39888983

>Don't listen to the transexual when he trash talks Wendler in favor of Boris

Really, you're both retarded and Texas Method is better for all but the most advanced lifters (read: no one here) than SHeiko or 5/3/1

>>39889248
Filip Lindström...what a man. :)

>>39889258
So you can almost do whatever you want, if you're new you don't want that you want someone knowledgeable to give you guideance about what to lift

I don't do sheiko or listen to the trap btw

>>39889260
I would put that sheiko beginner program over TM Tbh, looks like it would extend your shelf life and make you less likely to run into a brick wall. Better for technique too.

>>39889258

>downloading app

Why when the spreadsheets are literally the same thing lol

>>39888741
blueshoes-chan?

>>39889311
You could do what trappy did and pay for the app then demand a refund on their website after copying all their templates and knowing that when you demand It through the website it doesn't remove the app

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>>39889333

trip on sean

>>39889344
Nice photoshop trappy

>>39889333

I refunded it through Google Play and still kept the app.

>>39889248
is this a meme or what, never heard of his program


On a semi related note, has anyone tried 5/3/1 Frequency Project 2.0? It squeezes the whole 3 weeks of 531 into a single week, and is run 6 times a week, with weekly progressions. Sounds like it'd be better for someone who wants to progress at a decent rate, and still can do so (beginner/intermediate)

>>39889281
What do you do then?

>>39889359
Forgot to turn your trip back on after
>>39889344
xD

Trappy btfo

>>39889333
Brazil is 3rd world, 12$ is like a months salary for him.

>>39889367
Right now C6W and I'm about to try some dup template for the bench days in this next cycle

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>>39889371

too bad i'm not trappy big boy

>>39889387
>salary

If only shitposting on 4chan paid

>>39889390
Okay trappy

STOP BULLYING TRAPPY

She's an amazing girl and all of you should consider yourselves lucky to have her here! Stop taking her for granted!

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>>39889351

Implying I'd take my trip off just to talk shit to you sean.

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>>39889439
>she
>girl
>her

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>>39889429

okay buddy

>>39889452
Nice photoshop trappy

>tfw trappy is a terrible poster and I hope he gets around to becoming a part of the statistic soon
>tfw used to shill sheiko before trappy even posted
>tfw now everyone thinks you like trappy because you still shill sheiko

>>39889455
Okay Trappy

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>>39889469

Kekkkk ok sean

>>39889497
Nice photoshop trappy

>>39889452
W-what is this?

>>39889453
Yes, I agree.

>>39889472
Wishing somebody would die is mean and I think you should apologize.

>>39889498
DELETE

>>39889512
fuck off trappy/felipe/haino

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>all these posts
>So little liften

>>39889518
F*** off you paranoid schizophrenic.

https://www.youtube.com/watch?v=9ZbnD8oSB1c

????????????????????????????????????????????????????????????????????????????????????

>>39889541
>>39889541
>>39889541
>>39889541

>>39889548
do you trim your eyebrows? why are they so far apart?

>>39889498
is that a cut dick?

wtf that's not common in Brazil

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>>39889635

No, I just pulled it back.

>>39889652
proofs?

>>39889657

trip on sean

>>39889664
not sean

[spoiler]i just want to see your qt little dick[/spoiler]

>>39889669
of course youre not Sean, Sean is straight and therefore does not like penis
>>39889664
>>39889664
Why would that be Sean, he isnt gay

>>39889669
>>39889652
m-me too

>>39889761
Faggot get the fuck out of my plg

>>39889819
NO

>>39889880
OH okay

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>>39889748

Stop talking about yourself in third person, Sean.

>>39890175
pls rape me