/PLG/ powerlifting gener

FIRST OFR BLUESHOES DISCORD

https://discord.gg/JB9J2
https://discord.gg/JB9J2
https://discord.gg/JB9J2
https://discord.gg/JB9J2
https://discord.gg/JB9J2
https://discord.gg/JB9J2https://discord.gg/JB9J2https://discord.gg/JB9J2https://discord.gg/JB9J2

File: 1483347631190.png (114KB, 239x240px) Image search: [Google]

114KB, 239x240px

>>39889541
>tfw born 6'3

File: 3ee483888ebea295e14641.jpg (83KB, 600x847px) Image search: [Google]

83KB, 600x847px

>>39889541

>Website:

http://powerliftinggeneral.com/


>Sheiko programs:


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

Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing

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

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

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

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

File: 2431389185@chatroom_1483474592833_98.png (289KB, 467x366px) Image search: [Google]

289KB, 467x366px

HE HAS A DISCORDID NOW???????
https://discord.gg/JB9J2
https://discord.gg/JB9J2
https://discord.gg/JB9J2
https://discord.gg/JB9J2V
https://discord.gg/JB9J2
https://discord.gg/JB9J2

https://discord.gg/JB9J2
https://discord.gg/JB9J2
https://discord.gg/JB9J2
https://discord.gg/JB9J2
https://discord.gg/JB9J2

>>39889541
>butthurt manlet edition

>>39889579
what is wrong with your eyebrows?

File: Happy trappy.jpg (20KB, 369x368px) Image search: [Google]

20KB, 369x368px

Trappy makes me happy!

>>39889602
what is that white stuff on her nose?

REAL THREAD

>>39889614

>>39889614

>>39889614

>>39889602
>those dead eyes

>>39889571
Trappy, I heard you don't like Wendler's 531. I'm legitimate curious about why! Could you explain?

What are we training today lads?

>5x10 @ 285lbs squat
>3x5 @ 205lbs incline bench

File: 1437243929312.jpg (5KB, 250x250px) Image search: [Google]

5KB, 250x250px

>>39889618

>>39889643
Rest day sadly

Light run on the beach later I think

File: IMG_20140919_132307.jpg (91KB, 800x1067px) Image search: [Google]

91KB, 800x1067px

To all new comers to plg or lifting
Here's a mega of the information from the power lifting general
It's a ton of info on diet mobility programs and has enough to flavor everyone's taste
https://mega.nz/#F!E0F2zCRA!WyaKkmVKJIvDnptSE5ZIEQ
Everything I have was from 2014 here and it immensely helped me once I ready to really focus on lifting
Good luck everyone and may the gains be forever in your favor

>>39889784

wtf this gave my computer malware

>>39889898
It shouldn't? It's all just pdf and txt files
It's been on my hard drive for three years nothing seems wrong

File: 1479988373702.jpg (82KB, 630x630px) Image search: [Google]

82KB, 630x630px

>>39889911

Relax friend it's only a meme
:^)

>>39889911
>It's been on my hard drive for three years nothing seems wrong
It's because YOU made the malware

>>39889911
>triple dubs
Mystery Anon confirmed for being a little lying bitch

>>39889941
>being brandnew to 4chan

Blue shoes discord is way better than plg discord

File: 1483377201244.jpg (80KB, 766x960px) Image search: [Google]

80KB, 766x960px

>tfw failed nofap 2017
goddammit

File: incredible speed.jpg (93KB, 684x359px) Image search: [Google]

93KB, 684x359px

>>39890435
dude fuck it

wank all day errday

>>39890435
I know this feel

Lats and hamstrings perpetually sore lads.

>>39890435
If I don't crank one out on a daily basis I lose my fucking mind. I am 28 years old and get laid on at least a semi-regular basis.

>>39890563
MODS!!!! MODS!!!!

I have family near by you ass horror

>>39890563
Why

Anybody here into cologne?

>>39890543
>>39890593
>>39890658
I think I could possibly do it if I stop visiting 4chan too, which I should anyway.

squatting 110kg 3x5 tomorrow

then on saturday 115kg 3x5

then on tuesday 120kg 3x5

then on next saturday i max out and hit 140kg x 1

all i had to do was try harder...

>>39890691
Literally why would you? Whatever problems you have in your life have nothing to do with what you do during the first five minutes you're in the shower.

>>39890688

My woman got me Tom Ford's Black Orchid for Christmas. I never wore cologne before, but it's bretty guud. Girls seem to like it a lot.

>>39890736
Tom ford's stuff is really good
I kinda took a liking to fragrances recently. It's fun and the reactions from people when they smell you are pretty cool

>>39890688

I main Terre d'Hermes

File: i can't.png (2MB, 1200x934px) Image search: [Google]

2MB, 1200x934px

>>39890708
>wanking in the shower

m8

>>39890756

I agree. Since I've started wearing it whenever family members hug me they like to hug me a second time before letting me go now.

>>39890788

>not holding your phone away from the water in one hand and having a wank in the shower for ez cleanup

>>39890806

Get an S7 they're waterproof

>>39890806
>not putting your phone in a ziplock bag so you can bring it in the shower with you
Its like your not even trying anon

>>39890806

>2016+1
>not having a waterproof phone

>>39890806
>not just having 11 gfs so you never have to wank

>>39890806
>needing porn to jerk off

breh

File: 1405115618301.jpg (173KB, 1059x1331px) Image search: [Google]

173KB, 1059x1331px

>>39890806
why not use a sock like a civilized human being

>>39890708
It's a part of myself I don't like, don't need and can remove from myself.

>>39890806
I've never been able to jerk in the shower

>>39890835
Hey norsefat how's it going

File: 084.png (298KB, 600x512px) Image search: [Google]

298KB, 600x512px

>>39890671
>>39890674

>not expecting porn on 4chan

File: halo top.jpg (108KB, 630x421px) Image search: [Google]

108KB, 630x421px

>>39890852
gr8 m8

did a serious bro split body building workout today

ate some ice cream

finna smash later

not to bad I guess

>>39890864
That's awesome

>>39890563
Pls no die mummer

>forgot my bench shirt at the gym
reeee guess im just gonna have to bench raw today

>>39890816
>>39890818
>>39890820

My case is waterproof but I don't trust it,

>>39890829

There's a difference between needing and enjoying the aid of.

>>39890822

You're not twinklex.

>>39890835

Fabric on dick contact is not fun.

hey guys, is it normal to be terrified of my skills test?

>>39890976
It's more afraid of you than you are of it.

>>39890806
>not jerking on the computer and then finishing in the toilet

>>39890841
Masturbation is a perfectly normal human behavior my guy.

>captcha: horne king

File: real program.png (380KB, 639x767px) Image search: [Google]

380KB, 639x767px

>>39890976

Yes, it's normal.
Try not to worry too much, though. Listen to music that gets you hyped up and think positively.

Remember to eat well (not huge, well) and to weigh yourself before going to the gym. By knowing your exact bodyweight you can track progress effectively.

>>39889641

I don't like it for powerlifting.
For other purposes it can serve well. It all depends on context.

>>39891023
>>39890902
>>39890835

Just cum on your tummy then clean it with soap. ez pz

>>39890845

I don't like it either. The water makes it impossible for me to cum for whatever reason.

>>39890653

Looks nothing like me to be honest.
Her bf is kind of cute though. He needs to squat though.

https://www.youtube.com/watch?v=7iEjCb9X8w0

Current mood

>>39891135
> I don't like powerlifting programs for powerlifting written be a real powerlifter

>the freak tries to join in on the lad talk

>>39890845
I've recently discovered the beauty of shower fapping. I just have to make sure I don't wet my dick that much or else it starts to feel like rubber

#just_cut_things

File: 1442194985340.jpg (138KB, 560x480px) Image search: [Google]

138KB, 560x480px

>>39891161

>5/3/1
>powerlifting program

>>39891189
Well now you're just being an idiot.

File: Screenshot_20161229-163309.png (1MB, 1440x2560px) Image search: [Google]

1MB, 1440x2560px

I usually jerk it in bed

before sleep I just cum all over my belly and chest, roll over and drift off... nothing feel better.

if it's morning, or whnevr, I just cum all over my sheet and roll blanket ovr it.

who give a shit.

File: 1482910486672.jpg (2MB, 4122x2437px) Image search: [Google]

2MB, 4122x2437px

>>39891250
holy shit dude that actually made me let out a hearty laugh

>>39891189
Posting smug cartoon girls doesn't mean you have a fucking clue about powerlifting

>>39889643
god damn ur bench is pathetic

why do recreational powerlifters all have such good squats but shitty benches?

File: 1442252402041.jpg (39KB, 347x464px) Image search: [Google]

39KB, 347x464px

>>39891200

Just because a strength program includes bench squat and deadlift, that doesn't mean it's a powerlifting program.

Wendler specifically made 5/3/1 because he was tired of powerlifting and had different aspirations for his training.

But I'm sure you already know this and are gonna argue that it can still be used for powerlifting, which is besides the point.

>>39891273

wow you got me

>>39891151
It's a question I ask myself ten times a day.

File: 1482465495704.jpg (22KB, 236x368px) Image search: [Google]

22KB, 236x368px

>>39891285
>But I'm sure you already know this
>wow you got me

Just a heads up that your smug attitude is dangerous.

Girls get to act like cunts sometimes. They get a pass because they have something that men don't.

You do not. If you act like a cunt while still sporting a twig and berries, you are subject the same ass-beating that any red blooded man is entitled to.

I fear for you. Transsexuals are beat to death often. Especially in 3rd word countries like Brazil.

Have you read Beyond 5/3/1? What are your thoughts on Wendler's expanded thoughts in regards to strength training, programming, and powerlifting?

>>39891331

ok

>>39891135
>Just cum on your tummy then clean it with soap. ez pz
you can use my tongue instead

>>39891285
> tired of powerlifting
im sure the guy shared his personal motivations with you, an anonymous non-lifting mental case.

File: image.jpg (30KB, 960x1280px) Image search: [Google]

30KB, 960x1280px

>>39891331
Implying women dont need to be beat the same way as men for the same actions

File: 1440773784358.gif (32KB, 250x250px) Image search: [Google]

32KB, 250x250px

>>39891379

He has literally written and talked about it multiple times. It's not a secret.

Training while sick:

Do you do it?

>>39891421
Yes but depends how bad
When i had influeza I couldn't lift for a week couldent even force myself

>>39891421
With a fever? No.

Anything else, take a swig of gin and man the fuck up.

>>39891421
there's no sick days in the jungle

>>39891421
Just try harder to not get sick.

>>39889643
today ive slept for 3 fuckins hours
im not going anywhere fuck you all

>>39891421
I didn't skip immune system training days, so I don't get sick.

>>39891421
I'm sick alright, LOVESICK

>>39891421
>letting yourself get sick

>>39891449
>>39891456
>>39891437
>>39891434
>>39891430
>>39891427

So proud of all of you.

Still fuckin feels shitty though. Just remember to wash your hands.

>>39891421
Above the neck symptoms only, yes. Otherwise no.

>>39891472

9 Martinis, a bottle of wine, and 3.5 hours of sleep will fuck you lad.

File: 3HFLspc.jpg (422KB, 976x1000px) Image search: [Google]

422KB, 976x1000px

>>39891421

Going to a gym full of people while sick and spreading the sickness is kind of a dick move.

Other than that and just being too debilitated to do any physical activities, yeah train while sick.

>squat 400 Thursday raw, have maybe 5lbs in tank, fatigued from prior sessions
>squat 415 today with loose khaki pants on with nothing left in the tank, well rested, and had 3 scoops of preworkout

I feel like wearing khakis cuz I didn't have shorts on me helped me a bit, making my squat like 1/4 ply or something but idk. Do you guys think if I rest up well I can hit 415 again this Thursday in shorts?

I also was able to hit 315 for 7 when I was struggling to hit it for triples a week ago, but I would chalk that up to fatigue, I've hit 320 for 6 a long while ago while rested

Idk maybe I have autism

>>39891498
>poisoning yourself

>>39891285
Why are you so shitty and uppity?

>>39891504
You have to squat in those khakis forever now.

>>39891503
i'd tickle you

>>39889541
Lol you guys. Height really doesn't matter that much, I'm 5'8'' and 3/4 girls I've dated have been taller than me.

Girls don't care about height if you're otherwise a fully fleshed out individual. Just have passions and interest in things that aren't being taller than women.

>>39891582
It's a joke about how being shorter is better in powerlifting. l2context

>>39891582
>wanting girls over 5'8
I bet you like getting pegged too

>>39891614
I like getting pegged and my gf is under 5'5.

>>39889629
fuck off. stop ruining generals

File: 3ee483888ebea295e14650.jpg (151KB, 750x700px) Image search: [Google]

151KB, 750x700px

>>39891510

I'm not, really. I consider most people here way above myself. Joe included, to be honest.
Just because I disagree with some things doesn't mean I don't respect them and their opinion.

If you're talking about me responding in a condescending manner to the people throwing low effort insults at me, then yeah I don't give their post enough value in order to articulate a real response. I mostly ignore it, but sometimes their post can be so over the top that responding with a "sure buddy" makes me giggle at the contrast of effort. Guilty as charged, I guess.

>>39891664
The guy wrote out a whole thing to you explaining the problems in your attitude and you blew it off and couldn't fathom that there was possibly a problem with your attitude.

File: pepe.png (43KB, 711x809px) Image search: [Google]

43KB, 711x809px

>>39891250
you're one of my favorite posters on 4chan blueshoes thank you for everything you do

File: image.jpg (2MB, 4032x3024px) Image search: [Google]

2MB, 4032x3024px

Leg vains already coming in from my cut

>>39890990
thanks lad

>>39891135
>Remember to eat well (not huge, well) and to weigh yourself before going to the gym. By knowing your exact bodyweight you can track progress effectively.

>tfw sheiko and cutting

File: 1439470703106.png (413KB, 960x720px) Image search: [Google]

413KB, 960x720px

>>39891679

No, you are mistaken.

I blew it off cause it was a shitpost, not because I think highly of myself.

>>39891756
man your cute

File: 19864589324.jpg (69KB, 1000x1000px) Image search: [Google]

69KB, 1000x1000px

>>39889541
>tfw long femurs

do i have any hope in pl lads?

>>39889571
>Beginner (/plg/ internet exclusive)
>https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/edit?usp=sharing

what exercises do i do for the ones where they just list the muscle group (lats, chest muscles, deltoids, etc) ?
what weight do i put for those exercises without any calculated values?
also, can i incorporate power cleans into the sheiko to improve my explosiveness?
sorry for asking so many questions and thanks in advance!

I want to start sheiko but I don't have blocks to do deadlifts from at my house. I read that sumo deads give a similar idea to deadlifts from block. Any truth to this? Also, can I stay at maintenance for Sheiko or do I need to eat more? I'm 155 but I don't want to gain any more weight.

File: 1481507158141.jpg (264KB, 800x922px) Image search: [Google]

264KB, 800x922px

>>39892131

1: Any accessory you like. For example: Chinups, DB flys, lateral raises, etc

2: Not much weight, do it light or moderate. Sheiko suggests using DB flys as a way to stretch the chest rather than pump it.

3: Yes. You can do it whenever you want after you're done with the main lifts, or add a fourth day after the third to train the clean.

>>39891774

YOU are cute :3c

>>39891250
"who give a shit."

- blueshoe, 2016

We should start cataloging blueshoe thoughts, that would go great on a calendar with pictures of flowers or a fridge magnet.

File: 1439604612628.png (271KB, 340x814px) Image search: [Google]

271KB, 340x814px

>>39892171

If you don't have blocks you can lower the % by 5-10% and do RDLs or touch-and-go DLs. Maybe 1/2 RDL, where you only lower the bar to the knees and go back up. Sumo isn't a good sub, you want something that focuses mainly on hip extension.

You can eat at maintenance, but surplus will obviously give better results. Expect to gain weight regardless, muscle mass isn't weightless.

>>39892207
thanks trappy you're always nice and helpful :)

>>39892172
*blushes*
*oh gosh i wasn't expecting her to notice me what do i say what do i say*
*geez she's so adorable*
*blushes again*
*looks at feet*
th-th-thaaAAANKKs
*i can't believe my voice would betray me oh my gosh she must think i'm autistic there's only way to salvage this*
*throws down smoke bomb*
*farts*
*runs away with arms behind back*

>>39892207
what if your main stance is sumo and you dont have blocks or a way to do deficits?

Blushus post link to your discord

>>39892274
for deficit deadlifts you can stand on a plate

>>39891404
Underrated post

File: 1464025215166.jpg (11KB, 238x347px) Image search: [Google]

11KB, 238x347px

>>39892274

You can still do RDLs, 1/2 RDLs, and TNG DLs with Sumo.

For deficit just stand on a couple of plates.

>>39892262

~<3

https://discord.gg/SRR8G

blueshoe discord

File: BV8bFJo.png (9KB, 166x71px) Image search: [Google]

9KB, 166x71px

>>39892317
HA!

IT WAS ME ALL ALONG

YOU'VE BEEN FOOLED

>>39892317
sorry

getting lifting advice from some fagot on the internet

>>39892172
thanks trappy chan!

>>39891477
Rinse your nose out with a slightly salty mix regularly

My doc got me doing it and I haven't even had a slight cold for over 4 months now despite multiple waves of shit going through my work

>>39889541
>tfw 6'2 and have great fore arms
FARMERS WALKS AND KROC ROWS LADS

>>39891331
>Transsexuals are beat to death often. Especially in 3rd word countries like Brazil.

Brazilian here. What the fuck are you talking about?
Only times trannies get beat to death is when prostitute trannies try to scam their costumers.

Trannies are basically part of our culture.

Reminder that 5/3/1 is casual tier and any non-advanced sheiko is shit, and that Texas Method is the patrician choice of program for intermediate trainees

>>39891664
>I consider most people here above me

manlets out

>>39892795
God damn right. Teaches you to try hard.

>2017
>Not pushing yourself every damn day

>>39892697
trappy said she would get killed if people knew she was a man

File: snatch-grip-deadlift-200kg-4x2-3rd.webm (1MB, 800x450px) Image search: [Google]

1MB, 800x450px

Who here had a dream about trappy last night

She was coaching my deadlifts and then I told her that ana castellan wasn't natty so she left and I felt really upset

>>39892959
Pathetic Tbh

>>39892959
autism

File: FUCK.gif (2MB, 161x120px) Image search: [Google]

2MB, 161x120px

>nice gyms opening left and right power racks and platforms
>they're all cross-shit

>>39893014

who cares m8
yeah the trap music and tattooed bearded hipsters are annoying but the chicks are hot and the equipment's good

plus nobody gets butthurt about getting chalk everywhere or dropping weights. Just don't do crossfit and you'll be golden (albeit poorer by like 800 a year)

>>39892656
Dude. Four months is nothing. I went 3 years without a cold and then came down last month with one bad enough to stop me training for a week.

Your pseudomedicinal bullshit is more likely to make you seriously ill from dirty water and will do nothing to stop a cold.

>>39893110

on this topic
https://www.cdc.gov/parasites/naegleria/sinus-rinsing.html

deliberately snorting tap water (even with salt) allows amoebae to bypass the blood brain barrier. Happens with acanthamoeba too

90%+ fatality rate, I think there was a House episode on it

>>39893110
>>39893152
Boiled water

I used to get sick frequently and always get something when it went through my office

Thanks but I'll trust the 60yo ent specialist with decades of experience over some schlubs on a finger painting forum though

>>39893193

oh ye boiled water is fine
most people don't tho

>>39889784
i fucking love you!
THANK YOU for all of that!

>broke my own promise again but i _needed_ to at least say thx

Whenever I do drink some coffee I feel amazed how well it feels to not be tired.

I don't even sleep little, but my default state is always tired, fuck that.

>>39892840

You should really only be pushing yourself two days a week, babbyweights on another, and resting the other four.

But yes, except for maybe the first 4 or so weeks after a deload, there isn't any particularly light weight volume accumulation, because intermediates generally can use heavier weights to drive adaptation without burning out like much stronger guys might with relatively heavy weight

>>39892959

You idiot, you're suppose to have a really wide stance, not a really wide grip.

>>39892959
Lookin THICC !

>>39893152

Fungal meningitis can happen from accidentally shooting pond water or the like up your nose, like if you jumped in and the water went up your nose. By the time symptoms show, it's usually fatal.

The naegleria episode of House was from water drank normally that birds had been crapping in. Foreman ended up getting it and Cameron okayed a white matter biopsy just before House figured it out because her one defining character trait was being wrong 100% of the time.

I remember that episode because it was back when House still felt kind of fresh and hadn't driven itself into the ground and spawned dozens of other Socially Inept Prat Is Good At Something shows like that buttfucking Sherlock abortion with the Downs Syndrome looking putz that plays Q in the new Bond movies.

Those Ziacam nose swab things help me get over colds. The OLD Cold-Eeze tablets that dissolved all quickly and shit also seemed to work. They stopped making those for some inexplicable reason, and the shitty lozenges they replaced them with are worthless. At the Walgreens, I DID see that Ziacam had something like the quick dissolving tablets with what looked like the same active ingredients as the old Cold-Eeze ones, but I just got the swabs.

>>39893540

I usually just snort boiled water with salt and it seems to work, after it's cooled obv

I also follow up with 2-3L of green tea and occasionally ephedrine and it seems to clear up pretty fast.

I'm about to start lifting at a club dedicated to olympic weightlifting and everybody there is stronger than me and knows more than me

This post isn't meant to say anything

I'm just scared

>>39893639
Do sheiko
Also don't hit on me silly boy tehe ~

>>39893278
tbH for a couple of months I just took semi-hot tap water with salt (no iodine) when I flushed my nose after an opening-up-the-nose-thingy.

>>39892959
Did you get breast implants

File: 1442194985325.png (372KB, 419x471px) Image search: [Google]

372KB, 419x471px

>>39892959

stop bullying ana reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

File: Skärmklipp1.png (31KB, 807x212px) Image search: [Google]

31KB, 807x212px

>tfw Isley gets left out but Worsley gets to go to europeons

>>39893855
I had a dream about you too...except it was a bit lewder ;)

>>39893855
I had a dream you took a shit on my chest :3

File: 1478612000058.png (188KB, 352x266px) Image search: [Google]

188KB, 352x266px

>tfw too intelligent to try hard

>>39894062
Made me actually kek, thanks

>>39892171
>I'm 155 but I don't want to gain any more weight

You better be 4'8"

>>39889927

Holy shit! A Joe cartoon reference. You must be older than most?

>>39893540
Good episode of house desu

I started rewatching it from season 2 two days ago.

For the beginner sheiko do I just follow the program for a month then progress to intermediate or what do i do? Also, do I have to regularly update the max lifts? Because it doesn't look like I'm increasing the load for the lifts at all

>>39894768
beginner sheiko

aka program that trappy made and slapped the sheiko label on

>>39893540
Finally someone with similar tastes.

I want to jerk off so bad, but i made a new years resolution to cut it down to once a week.

Someone post fat isley FAST

>>39894832
Yeah from >>39889571 right?
There's only 4 weeks there and I'm not sure how regularly i have to update my max lifts as it doesn't seem like the lifts are increasing each week like the program in SS
Sorry if I'm not clear

>>39893855
do you have the webm of Ilya's WR C&J?

>>39894832
oh wait, you're making fun of the 'program'. sorry i didn't get it I'm retarded

>>39894832
it's from the sheiko app, trappy did not make it

>>39894885
if ur not competing, u do prep 1, then first week of comp which gives you new maxes, then you restart with prep 1 again. it's a monthly progression program, but the jumps in max will be bigger, which will "generally" make up for the increases you would make on a weekly program.

>>39894337
>binge watching TV shows when you are broke,unemployed and your life is generally in shambles
How did it come to this george?

>>39894883
i did it because none of you stopped me...

keto for cut while PLing


y/n????

>>39895009
Nooooo. Less carbs, yes. Very low/0 carbs, no.

>>39894927
You wanted us to

>>39894912
ooh that's clearer, thanks anon!

File: Ilya Ilyin 246kg C&J World Record.webm (1MB, 720x720px) Image search: [Google]

1MB, 720x720px

>>39894896

This one?

>>39894768

Do the prep cycle then the first week of the comp cycle, where you'll test new maxes.
Then restart.

Thinking about giving Greg Nuckols' high frequency program a shot lads, what do you think?

Five days a week, as follows, in a three week cycle:

75 x 4x3, 5x3, 5x4
80 x 3x2, 4x2, 4x3
70 x 4x4, 5x4, 5x5
85 x 3x1, 4x1, 4x2
65 x 5x5, 6x5, 6x6

I would probably use a 95% training max, pull singles twice a week, and not do the last day for at least the first cycle, something like Mon Tue Thu Fri.

Hey lads wjere shouldd i feel my deadlifts? Whenever i dl i feel it mostly in my lower back but then next days i have doms in glutes and hamstrings.

>>39895244
post a video of you deadlifting. idiot

if you baited me, good job

File: mog.gif (1MB, 400x263px) Image search: [Google]

1MB, 400x263px

>>39889784
thanks anon this looks really useful

>>39892333
dood it expired bost new one

>>39895263
Wow rude, just asking a question. I'll post when i get home

5 days out from a mock meet with my friend. been deloading this week and i feel weak/tired/unmotivated. i've come to dread powerlifting. is this normal?

>>39895414
It's not uncommon. Take a little break after this, pursue a different goal than just a higher 1RM in S/B/D.

>>39895433
yea im planning on doin a power/bodybuilding split focusing on the traps/upper back, shoudlers and upper chest.

i should also mention ive cut out all coffee this week to re-sensitize myself for the meet. maybe i'm lethargic from that.

>>39894918
I'd love to. Unfortunately I'm busy this week.

>>39895192
Good talk boys

File: Isley 245kg Deadlift (2010).webm (3MB, 640x480px) Image search: [Google]

3MB, 640x480px

>>39895244

>Whenever i dl i feel it mostly in my lower back but then next days i have doms in glutes and hamstrings

That's normal. Just make sure your form is good and "feeling in the lower back" doesn't mean pain.

>>39895566
What the fuck happened to poor Isley

He looks really good there

>>39895578
he went off cycle

>>39895590
That would actually explain a lot of things.

>>39895566
Thanks trappy i can always count on you :3 and no its not pain.

File: Isley 325kg eqDeadlift attempt.webm (818KB, 800x450px) Image search: [Google]

818KB, 800x450px

>>39895578

Bulked to a heavier weight class.

Not everyone's goal in strength sports is to be lean and have a six pack.

>>39895566
which hand should i turn on mixed grip?

>>39895842
bulked like a retard to a heavier weightclass*

>>39895566
>>39895842
what is his weight in these two webms?

and what is his height?

>>39895192
looks like a great way to explode your knees

File: Isley Squat in 2010.webm (3MB, 640x480px) Image search: [Google]

3MB, 640x480px

>>39895872

Whichever you want.

>>39895900

Low 90s vs mid 100s is my guess.

182cm iirc

File: Screenshot_20160728-003351.jpg (365KB, 1329x610px) Image search: [Google]

365KB, 1329x610px

>mfw turning 27 tomorrow

>>39895842
Aww trappy is standing up for her crush

>>39895960
That guy is gonna blow out his knees if he keeps that bad form.

>>39895960
that form

>>39896038
>>39896044
https://m.youtube.com/watch?v=xo_hK23c5KM

>>39896082
Nice

File: 3ee483888ebea295e14645.jpg (102KB, 600x862px) Image search: [Google]

102KB, 600x862px

>>39896034

Hello

My chest is insanely sore but I'm gonn bench in an hour

And then I'm gonna squat later like 7 hours later

Holy shit new years resolutioners aren't a meme after all

So does trappy even lift? I don't actually care about power lifting but as I browse fit I see you cucks talking about him and posting her picture all the time.

>>39896632
ye she lifts MY DICK

So I'm BUILDING
THE
MONOLITH with my true max, feeling like a big man, high on caffeine, ego is high
Glance over at the rack next to me
Ol boy reppin 4plate highbar atg beltless @7.5

I feel inadequate

>>39896695
thanks

File: sheikow3d1.png (16KB, 460x242px) Image search: [Google]

16KB, 460x242px

213rd for is this the hardest day of Intermediate Medium Load? I haven't felt this gassed in months and I lifted early yesterday.

>>39896901

It's not easy, but I don't think it's the hardest.

File: heynineteen.png (15KB, 394x258px) Image search: [Google]

15KB, 394x258px

>>39896935
Yeah it's the double squat days that wreck me. Looking forward this looks to be one of the hardest, W1D3 of #31

>>39896956
>hey nineteen

let me guess, you're listening to steely dan right now?

>>39896956

That one and then day 3 of the following week are the two hardest there imho.

File: gjanonkun.png (614KB, 1440x748px) Image search: [Google]

614KB, 1440x748px

>>39896977
Good assumption anon

>>39896901
>3x4 at 80%
I opened last week with 5x5@90%.
Try harder Prutus, the pepper is awaiting you.

File: 125370_large_zps6441fbc9.jpg (58KB, 444x700px) Image search: [Google]

58KB, 444x700px

>>39889571
>https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=sharing

What would you define as Intermediate vis a vis Advanced? I have to assume I'm probably in the Intermediate category

I weigh 210lbs

For reference, all in lbs:
Squat: 526
Bench: 351
Deadlift: 531

File: pooitagain.png (11KB, 387x211px) Image search: [Google]

11KB, 387x211px

>>39896984
It looks much easier desu. The benching is a cakewalk but the squatting does look a tad brutal with 7-8 'work' sets.

>>39897033
What program you running right now? TM? I'm cutting down rn to 183lbs which probably isn't gonna help me out at all but I'm not gonna use that as an excuse

>>39897038
It depends on your progress afaik, regardless of what your lifts are if you're still making continued progress every week or so you're going to be a beginner/novice but if your progress is slower you'd be intermediate and if you barely make any progress throughout the year you'll be in the advanced category.

at least that's my understanding of it

>>39897055

Well when your 85% is 100lbs less than my 85% I can see how it looks easy.

:^)

>>39897055
Building the Monolith with my true max.
Also bulking on 4k/day and sleeping like 11 hours/night. You'll never escape me.

>>39897069
Say that to my face not online see what happens bitch

>>39897081
Fuck, you'll probobly surpass me sooner than later. In all honesty my squat and deadlift have been progressing very slowly lately but my bench has been really gaining some traction lately.

Good luck babes

>>39897108

Okay, I live in Columbus. Come find me.

>>39897068
>if your progress is slower you'd be intermediate and if you barely make any progress throughout the year you'll be in the advanced category.

Yep sounds like Intermediate to me. Thanks for the help, figured it would be the case and glad to know it is.

>>39897120
Nah you were the one talking shit you come meet me somewhere big boy

>>39897033
5x5 @ 90%?

Nice meme.

>>39897153
Okay so i only hit 4 on my 4th set, you caught me.

>>39897139
Whats your bench

>>39897139

For you.

>>39897177
a very rare individiaul indeed who can even do a single set of 5 with 90%..............

File: 1476169574470.jpg (440KB, 854x480px) Image search: [Google]

440KB, 854x480px

>>39897185
I'm running Sheiko with a 265 max. I always have trouble with the unrack and lose a lot of tightness, I need to make a gym buddy

https://www.youtube.com/watch?v=4EtPYw_2m_A

>mfw thinkin about my lifts

File: bulgus.png (88KB, 208x195px) Image search: [Google]

88KB, 208x195px

>>39897201
prutus you dog

>>39896901
How is 4 sets of 3 with your 8 rep max hard?

File: 1478484015905.jpg (103KB, 1060x1140px) Image search: [Google]

103KB, 1060x1140px

>>39897229
damn...

>>39897195
Prutus has vowed to shove a hot pepper up his ass on video if i pass his lifts.

You cannot even fathom how Hard I am Trying.

>>39897201
nice setup loser.

>>39897243
The 4 sets of 3 isn't 'hard' per se, it's the benching afterwards and then going back in AFTER the benching for 4 sets of 5. The sets themselves weren't that difficult I was just fucking tired starting halfway through the benching section and absolutely gassed stepping into the second squatting section.

It's a lot of sets nigga.

File: d5a.jpg (31KB, 600x783px) Image search: [Google]

31KB, 600x783px

>>39897229

Holy fuck I'm so nervous, on my last warm up for squats. Literally feel like my heart's going to explode.

File: 1483426081885.jpg (6KB, 220x229px) Image search: [Google]

6KB, 220x229px

>mfw did a full cleaning of hair and body for first time in over a month
>tfw bathroom smells deliciously of apple cider vinegar three hours later

>>39897512

Don't be a pussy.

>>39897512
nah you are fine, keep going

>>39897529
>>39897542
Gonna do another single for my last warm up, 70 lbs is a bit too large of a gap

>>39897201
that looked really, really difficult for 85%

maybe a little too much setup memery and too little actual strength

MOO WHY DID YOU LEAVE MY FUCKING DISCORD REEEEEEEEEEEEEEEEEEEEEEEE

YOU GET BACK IN MY FUCKING DISCORD YOU FUCKING ASSHOLE YOU THINK YO UCAN ACT LIKE MY FRIEND THEN FUCKING LEAVE ON ME?????????

>>39897579
>>39897599
I had to leave

I'm too out of my mind to do anything right

>>39897620
https://discord.gg/PUCyG2P
https://discord.gg/PUCyG2P

https://discord.gg/PUCyG2P

GET BACK IN HRE YOU FUCKING CHEAT ASSHOLE

FUCK YOU YOU 2 FACE PLAYER SON OF A BITCH YOU WERE MINE RIGHT HAND FUCKING MAN

>>39897558
It felt really easy, like I could have repped it for 4 or 5.

I had extreme difficulty unracking it which I think fucked me up, however. You can see me struggle with the unrack which made me lose a lot of tightness.

listen ANY MORE OF YOU LEAVE MY FUCKNIG DISCORD

ANY ONE UNSUBSCRIBE FROM YM CFHANEL???

GIVE ME A THUMBS DOWN??

I FUCKING KILL YOU

PEACE....

>>39897632
I'm off discord forever. I'm sorry.

Is blueshoes actually Sean?

>>39897645
I just unsubscribed from your youtube and instagram and WILL NOT be joining your discord.

>>39897201
>>39897638
try setting up further up under the bar???

>>39897650
yeah like i said Im going to fucking kill you

>>39897646
sorry for losing my cool........ sorry to see you go man.... You'll always bei n mine heart

next time just don't be so abrutpt.

I sure wish there was some sort of plg discord...

Like a discord about powerlifting, and not blue shoes...

>>39897645
Discord is for gaylords, join /fit/ WA instead
https://chat.whatsapp.com/DQc1uEewovb19IWOvUQOah

>>39897671
>71 ▶
> I sure wish there was some sort of plg discord
blue shoes discord can be just as easily thought of as anti-trappy chan discord.

for this reason you shoudl leave...

the reason this discord was made, is trappy-chan has a secret personal discord which is devoted to destroying and redditposting in this general and turning it into reddit 2.0.

she and her secret discord are very anti blueshoes

this is to counter her, and defeat her.

thos os ,y [ir[pse

>>39897668
I'm selfish, I should have let you known.
Like I said, I'm not in my own head right now.

Maybe I'll return if I ever feel normal again.

>>39897682
Is this some gay hookup group?

>>39897688

Shut the fuck up you autistic child.

>only 1 rep
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE FUCK THIS IM GOING AGAIN

>>39897719
says the guy who sucks trap cock LOL

im a girl btw :)

>>39890435
I did nofap for over a year back in 2014 and haven't notices and benefits at all. So i started again after that because why rob myself of this pleasure when getting nothing in return.

>>39897751
Im limiting the ejaculations per week mostly to have more powerful ones when I do.

herrro me am medocrool stool studentr..

sorry toom say..... english secund langauge.. ples excuse

but listn toon me... me authorty....


me very sure certain....... tht..... nofap big meeme............................... no work.. thanks

>>39897749

That would explain why you're so weak and non muscular after so long.

>>39897803
filtered :)

i have very many on filter...

man i really regert com back to this place...

you many make me cry all time... waaaaaaaaaaaaaaah!

100 dips sounds fun and not that hard until you've done about 70 dips

Evreybody here is part of mega series of post Im starting to do....

This one on supplement...

Part 1 coming soon thanks. Remember to screenshot and svae and compile. This very valaulbe information. This is from the very most cutting edge science information from Greg Knuckols and Mark Rippetoe on Iliftweights.com

thakns

>>39897861
LEAVE
HER
ALONE

big body....many girl frined

get bigger in gym-more number of girl freind

understand?

big motive for mine

>decided to max out instead
Results: RPE 10, got a diaphragm cramp, but 10 lb PR on my e1rm from last cycle. Disappointing results, but I was so anxious the past couple days I couldn't eat or sleep well enough.
https://youtu.be/M_KcAf0PzTo

>>39889541
But OP I'm 6'3 and not a stick what do

>>39897945
nice I watched this 10 times

-----PART 1-----
Supplements: General Use

Fishing Oil:
Fishing oil contain Mega-3 fatty acid, which is EPA (Eicosapientanoin acid) + DHA (Decosapienhexagonal acid).

Why is it good?

American don't get enough Epagonalsapoic and DecaidHexoagnal Acid. Too much of other fat.

What does it do?

Many good thing, too many to list, so many claim you wouldn't beleive. Go read exame.com if interest.

But I must say, very good for you.

For example, if you say.

"Ow, my knee!"

Take fish oil, reduce inflammation in whole body, help very much.

Too good to being true?

Even better...

Fish Oil is unironically anabolism.

Too good to be true? Maybe not.

Know what else is unironically anabolic?

Creatine:

Yes, creatine is acutally anabolic, contrary to popular misconception, creatine is really anabolic. It is know to stimulate satelite cell of muscle. Yes. This is very true.

So not only does creatine give you energy for muscle to fire more, but it help you get stronger and bigger faster, directly!

What else?> Creatine might hlep your brain work faster. Yes. Creatine may help alzheimers and is maybe nootropic.

DOwnside? some people say might make you bald faster...... Maybe. So be careful out there...

But yes. Creatine works. It is honestly the only supplement out that that works to increase strength and hypertrophy.

Nothing else owrks...

Thanks.

Next part? Look at VItamin Dean, Zinc???

>>39897945
That's not a squat retard

>>39897720
What are you doing?

>>39897990
I seriously hope no one is actually taking this high school students advice on anything.

99% of all sexual encounters of mine end up like this.
Start out missionary. I take it at my pace. Slow with occasional fast pace but mostly slow so I can keep control over my semen. 10 minutes. 30 minutes. sometimes 45 minutes of great control. I can flip her over and get her in a doggy position and keep excellent control.
But what gets me is when a woman forces herself on top of me. They never ask. They jump up on me and grab my dick and shove it in them. Then they ride me like a freakin horse. They start out at fast speed and then ultra fast speed then demonic speed and finally possessed by the succubus speed. They're like writhing on me and I always cum within a minute. Usually i'll tell them im cumming but they wont get off and I have to grab my own dick and yank it out cause they are no help at all.

>>39898022
Was supposed to do amrap, felt fatigued, decided to go for max instead.

JACOOOOOBBBBBBBB
This is your mother. Livia seems like a very nice girl, so would you stop bullying her? How would you like it if she made fun of you?

File: 1442505298626.gif (2MB, 245x207px) Image search: [Google]

2MB, 245x207px

>>39898062
>>39897990
>>39897943
>>39897861
>>39897831
>>39897795

>>39898062
You've really grown on me.

honestly, son, you should date this livia girl

-----PART 2-----
Vitamin Dean:
Vitamin D

Nobody go outside anymore.

Black people skin too dark.

Vitamin Dean not found in food.

In america majority of people are vitamin Dean deficit. Really.

So take vitamin Dean

Vitamin Dean not even vitamin, very much a hormone.

Very good effect.

Low vitamin dean causes what?
Depression, bipolar, meantal illness, schizophrenria, multiple scelerosis, low tetsstoerone, list goes on and on.

And mostly everyon doesnt have an enough...

So take some asshole.. Take 5000 IU everyone morning asshole.
Fucking ashole

Zince:
Some people dont get nough Zinc.

Drink a lot of milk, eat red meat, healthy intestines?

Then u proably fine

But what if you not fine..

Well zinc can cause low testosterone and i hear zinc makes u bigger splooge when u cum

So why not... stuff is cheap.

the form doesnt matter.

just swallow the horse pill if you want asshole.. but eat red meat and drink milk you asshole

>>39898101
I've seen what getting jizzed on by a group of people does to a man, it is not pretty. I wasn't a part of it but when I was 12 or 13 I went to a sleep away summer camp and this is like when we were starting to discover porn and jacking off. Some kid brought some playboys and naked playing cards, sh*t like that with him. Anyway, one kid in our cabin was a huge tool, stole stuff like food and money from other people in our cabin. So half a dozen kids decided one night to wake up in the middle of the night at like 3 a.m and take turns jacking off in the bathroom, running out before they finished and blowing their load on the kid when he was sleeping. Literally 6-8 kids did this, all over his face, sheets, upper body, and hands, one kid also did it in his shoes. So everyone else wakes up the next morning and we all knew what had happened but this kid couldn't figure out why he was all sticky for like 15 minutes until a counselor forced it out of a kid. When the kid found out he went absolutely nuts, like certifiably crazy mental breakdown. He had to leave the camp for psychiatric treatment, worst part was after he took a shower and went to leave he stepped in the jizz shoes and also like 6 of my friends I never saw again because they got kicked out.

>>39897945

Nice good morning.

>>39898123
Oh and I forget.

In winter, not possible to get enough vitamin Dean from sun unless you are past tropic of cancer...

In summer, just get sunlight. Go outside naked for 30-45 minute asshole!!!

or: go into tanning bed for 15-3o mnites one or twice a week asshole!!

>>39898153
Thanks

JACOB TIMOTHY BRINDLE-WALSH

GO UP TO YOUR ROOM. NOW.

>>39898153
good morning!

Link discord

>>39889602
>her

What's Isley's RAW DL PR?

>>39898168
fuck you mom im a big boy now with big boy pants

>>39898230
jacob this is your step dad you go to bed right now, and yes I will be getting the belt out

God what the fuck is with this weird Bluechan guy

blueshoes is really going off of the deep end now

>>39898227
300kg

Holy fuck my pec was so sore today it felt like it was gonna pop

I failed 240 and barely made 230 when my max is 250, and I could only get 175 for 4 when I've gotten it for 10 before.

I seriously love blueshoes. Like this guy is on another level. Next Dimension, transcended. Makes it worth coming here even though trapcunt posts.

If you lived in the pokemon world, would you have a practical pokemon like rotom, or a meme pokemon for lifts like Machoke?

>>39898470

>>39898470

>>39898470

>>39898470

>>39898470

>>39898470

Hello