/PLG/ Powerlifting General

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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

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Guide to Lifting Shoes:

All of the shoes described below are great, including the cheapest options.
Heel height is personal preference.

Remember to look for sales. They're very common.

<- : trappy picks

Cheap but Great:
Adidas Powerlift 1/2/3 (1.5cm heel) <-
Wei-Rui Warrior (2cm heel) <-
Wei-Rui VX3 (2cm heel)
VS Athletics (2.8cm heel) <-
VS Athletics 2 (3cm heel)
Do-Win Gong-Lu 2 (2.5cm heel)
Sabo Gym (1.5cm heel)
Do-Win Gong-Lu 3 (2cm heel)
Sabo Deadlift (flat heel)
Wrestling shoes (flat heel) (multiple brands) <-

Mid tier:
Adidas PowerPerfect 2 (2.1cm heel) <-
Adidas Drehkraft (2.1cm heel)
Risto Tiburon 2 (2.2cm heel) <-
Risto Deadlift (flat heel)
Sabo Powerlift/Weightlift (2cm heel)
Reebok CrossFit Lifter Plus 2.0 (2cm heel) <-
Inov-8 Fastlift (1.7cm heel)
Do-Win Pendlay (2cm heel)

Top tier:
Adidas Adipower (2cm heel) <-
Nike Romaleos 2 (2cm heel)* <-
Risto Olimpico (2.2cm heel) <-
Anta Chinese Weightlifting (2cm heel)*
Adidas Leistung (2.5cm heel)

Collectors tier:
Asics 727 Tiger (2cm heel)* <-
Adidas Adistar 2008 (2cm heel)* <-
Adidas Adistar 92/96/00/04 (2cm heel)*
Adidas Ironwork 3 (2cm heel)* <-
Rogue Rippetoe Powerlifting (1.3cm heel)
Do-Win Rogue (1.3cm or 2cm heel)

* precise measurement unknown

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>>39950778
Based Lith

>>39950778
Winning me over a little Tbh

>>39950798
Which are the cheapest ones?
Also, any idea where I can get somein mexico?
Come on, help an hermano por favor.

>>39950813
TRAPPY GIT YE GONE

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>>39950813
trappy get out

>>39950813
Trappy get out

>>39950647
Crepitus? My knee had popping noises last summer and they went away with time.

>>39950813
TRAPPY GET OUT

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>>39950817

The cheapest one of all is the VS Athletics.

It's the shoes NORRIS uses for almost a decade. That says enough about their quality.

>>39950813

trappy get out!

>>39950832
Poor little white guy

>>39950798
the Wei-Rui Zen are on sale for $50 instead of $100. Worth?

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>>39950813
Trappy get out!!!!!!!

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>>39950863

I've only heard good things about the Warrior, never seen or heard about the Zen.

However, the Athletics VS is on sale for even less than 50 bucks, and is the shoes Jesse Norris has been using for almost a decade, in competition and in training!

>>39950813
trappy get out

>>39950817
trappy trip on

>>39950813
Trapo pls go and stay go

>20 posts in

Guess who's the only person talking about lifting?

>>39950923
Guess who fucked it up last time and always causes shit

Trappe pls go

>>39950923
21 posts and 10 posters

trappy a samefag

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>>39950754
>TFW you don't care enough about powerlifting to find out more about friendly good or chaotic good

Friendly good pls be my friend and chaotic good, pls don't be a trap and then date me.

>>39951009

>>39950952

Lith and PRutus and the rest of you.

>>39950954

You posted 5 already in this thread, teapot posted 4 helping the guys. So there's only 1 possible samefag.

>>39950976

Chaotic good is trappy-chan aka >>39950858

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My girlfriend sucked my dick before I went to the gym today. Busting a nut caused me to loose a lot of much needed energy.

While I was deadlifting my last rep, my form went to shit and I accidentally scooped the barbell under my penis. This caused me to lightly squish my penis. No damage was done to my penis, but it still hurt enough for me to go to the bathroom and check to see if there was any swelling.

Lesson learned, no sex before the gym.

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>>39950976

>pls don't be a trap

>>39951049
Trip on degenerate

>>39951049
2=5?

>>39951061
I intentionally avoid jerking off at least a few hours if not the whole day before lifting heavy

need the edge of horniness to be at 100%

>>39950813
shoo shoo trannychan

>>39951080

What does your post have to do with Powerlifting again?

>>39951084

What does your post have to do with Powerlifting again?

>>39950952

What does your post have to do with Powerlifting again?

>>39951049

What does your post have to do with Powerlifting again?

>>39950954

What does your post have to do with Powerlifting again?

>>39950801

What does your post have to do with Powerlifting again?

>>39950778

What does your post have to do with Powerlifting again?

>>39950813
TRAPPY GET OUT

Hi /plg/ I'm the 65/50/70 guy from last night, not sure if this is the correct place to post this but here goes:

I started SS today and i did
40 for squats
37.5 for bench
50 for deadlift
For 3x5

My legs are really weak. my butt rises up first when i squat (i went ATg/lower than parallel) , and at the initial pull for deadlifts my hips/right quad sort of moves inwards and it feels weird. I had no problems pulling it up when i got past that stage though

Should I go lower with the weights and work on form or will i miss out on the 'beginner gains'?

Ps when i warmed up with the bar my form looks okay with the hip drive for squats and deadlift. I have no video because i went by myself but i think i can get someone to film me during the next visit

Max reps on the last set of every workout for the big 3 is fun as

Just got to keep the rpe and form under control

>>39951133
yes, lower it and work on form. record yourself and post here

no, you will not miss out on noob gains in any way

>>39951133
Do a weight you can do with good form then slowly increase from there

>>39951166
>>39951174
Alright thanks guys, will get a video soon on Wednesday!

>yesterdays threads were ultimate comfy
>trappy returns
>threads get absolute garbage

like pottery

>>39950881
they don't have my size :c

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>>39951215

Trappy was in yesterday's threads too friendo!

>>39951133

You should start SS with a weight that's moderate and comfortable, not your current max.

Lower it and focus on having perfect form. Then add weight on every workout from there.

You'll get strong fast, grow muscle fast, and avoid injuries.

>>39951061
>>39951085
You guys should edge before going to the gym.

I have a quick 5 minute routine I do before gym.

I think it helps but I still need to do it more to really find out. I can definitely say it doesnt hurt.

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>>39950813
trappy get out

>>39951133
>but i think i can get someone to film me during the next visit

Yes please do this

>>39951240
>increasing intra-testiculat pressure before gym for strength enhancement

(citation needed)

>>39950813
trappy get out

>>39951274
There are no studies on this. I am sailing new seas here.

Appreciate what I do or I will stop.

Im not doing this just for me, im doing it for everyone.

>>39950863
>>39950881
upon a little research it seems the only difference is that the upper sole is bicast leather instead of ox leather (when compared to the warriors).

>>39950813
trappy get out

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>>39951290

You should be fine then. The Warriors are often recommended and considered excellent for the price.

>not getting the hints

TRAPPY FUCK OFF

>15 posters
>14 trappy get outs

Someone can't take a hint it seems

>>39951326
I dont see any trapo around here, did he change his username or something?

>>39951310
WELP the questions were all for naught because they are sold out in my size :')))))))
thanks for the help anyway

>>39951376

Adidas Powerlifts are p fuckin sick

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>>39951376

Well, the Adidas Powerlift are often for sale as well. Maybe check for those?

>>39951386
>>39951417
actually already have em kek. was just curious about picking up some shoes with a higher heel

>>39951435

If you're feelin real fuckin crazy, you can find a good cobbler who can build you a heel onto your PLs

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>>39951435

Power Perfects are also often for sale on ebay and european stores. Not as common in north american though, it's not produced for that market anymore.

>>39951449
DUDE I saw a guy in my gym the other day who was wearing the same pl2's as me but he had probably a good .25inches of extra, black rubber on the bottoms

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>>39951483

Was he per chance a gold medal weightlifter?

>>39951496
no! but he was a twink with a hookgrip shirt and squatted more than I expected

Are you doing your part? Vote for Ray Williams as World Games athlete of the year
http://www.theworldgames.org/the-iwga/athlete-of-the-month/36-athlete-of-the-year-2016

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In this pic we have some very rare shoes, the limited colours of the Adidas PL1s.

Hancott famously has the red and black PL1. He says they're more resilient than the Adipowers, even.

Red Silver -> common
Black Blue -> common
Grey Black -> common
White Orange -> rare af
Cyan Lime -> rare af
Red Black -> rare af

They are so rare you can barely find their pictures AT ALL on google.

>>39951553
I've got the basic bitch blue and white :3

>>39951529
I aint votin for no negro

>>39951576
*gasp*

What's the deal with oly shoes? Why would a powerlifter want to wear those anyway?

>>39951597

Some people benefit from being more upright on the squat.

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>>39951574

Me too ;) They're cute af
pic related

>>39951597

Mobility for squats and bench.
Not everyone needs or likes them, specially if they squat lowbar.

For highbar is pretty much a must though.

>>39951597

Some of us have ankle mobility so bad we need them even for lowbar squats, and they're max comfy for benching.

>>39951603
>>39951614
I've been squatting in nike airs the last couple of weeks and tbf squatting feels so much easier in them compared to flat soled shoes, even considering the fact that the sole is rubber. Might have to look into getting me a pair of oly shoes

>>39951587
Don't signal me with paralinguistic respiration you asshole

>>39951633
So do you bring two pairs of shoes to the gym then if you squat and deadlift on the same day? Or do you just pull barefoot?

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>>39951644

Give a look at the list at the start of the thread. Some of them are very cheap and very good, like the adidas powerlift, the vs athletics, and the wei-rui warrior.

>>39951665

Either deadlift barefeet, or change into deadlift slippers or chucks/wrestling shoes.

Deadlifting in heels is very rarely a good choice for a powerlifter.

>>39951665

I always have my gym bag with me, and it has both my shoes in it, as well as my belt, wraps, slanger, chalk, etc.

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>>39951529

Ray vs Jezza is gonna be HEATED this year. Jez is muuuuch stronger than he was in 2016.

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>>39951711

I just noticed how happy the spotter on his right is when he finishes the lift. :)))

Isley says Ray is one of the humblest guys in the scene, and a really nice person.

>>39951749

The two spotters hanging out in the very back are the two that almost killed Kelly.

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>>39951782

yep

For those that haven't seen it yet.

>>39951133

Nick? Or someone else?

>My legs are really weak. my butt rises up first when i squat (i went ATg/lower than parallel)

Stop squatting high bar. Stop squatting ATG. Squat low bar to legal depth.

Do video yourself next time if you can, if you'd like more accurate help.

>>39951238

This is good advice. But READ THE FUCKING BOOK first. You can download it off Pirate Bay if you don't want to pay for it.

At least watch the YouTube videos explaining how to do the lifts. You clearly have zero clue what you're doing and you need to leave 4Chan to really get one.

>>39951792

But the IPF is a serious and credible fed guys, I swear!

has the huehue trappy claims to be ever posted a shoe-on-head timestamp in this thread or is trappy just some sad lad regurgitating SS knowledge and stealing some girl's facebook pics?

>>39950798
A bit of quick amazon'ing implies most of these are men's shoes. Ignoring the issue that I'd need a size 6 (most brands don't go that small) in men's to have any hope of it fitting, would there be issues wearing men's shoes with female feet?

https://www.ncbi.nlm.nih.gov/pubmed/19767544 tells me there's non-trivial differences in shape, beyond simple scaling. I wear unisex skate shoes for lifting ATM (knock-off vans), but they're loose enough fitting that I don't think there's any relevant shape differences.

If its a bad idea, any suggested cheap-tier women's lifting shoes?

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Can someone tell me how to power clean, i wanna do 2 plate.

90kg here

>>39950813
trappy get out

>>39950754
>Intelligent Neutral
Who?

>>39950754
Who is dude weed lmao man?

>>39951749
That spotter is a friend of mine from aus. Dave keong. He spots nearly everything.

Also which button do I have to press for trappy to rim me?

Why is trappy held on a pedestal as if her opinions mean shit? Spare me waifu faggot shit. Give me something that "she's" done that gives her notoriety and respect. Seriously, I see "trappys picks" in the shoe post. Why the fuck should that matter? Who the fuck is "she" and what qualifies her over anyone else with the same amount of "her" basic knowledge?

>>39951711
bcuz DUDE FEMININE PENIS LMAO

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Raw is such a meme

British Bench Press this weekend lads (equipped for me)

Never posted my stats yet but I've slowly been making progress :))

>OHP: 35lbs
>Bench: 52.5lbs
>Sqwat: 75lbs
>Diddly: 82.5lbs

>>39952163

don't bomb isley

I am giving up powerlifting for this academic quarter lads. I'm doing a PPL bodybuilding routine 6 times a week now.

how weak should i expect to get

>>39952251
I'm opening with an easy weight. 180kg. Same opener as last time

180/187.5(pb)/190-95

Kaboom

Is PRutus still here? Are you okay?

How is the Navy going?

>>39951943

Did /owg/ died?

Anyway, learn how to rack the bar. You are that dipshit catching the bar with your hands instead of your anterior delts. Just practice unracking the bar in appropriate front squat position (not the bodybuilder style turdery) with some weight on the bar to get the feeling.

Then practice pulling the bar upand catching it on your shoulders. It's going to require a LOT more of elbows "up" and forward than you currently have.

While you're doing that, you can also practice keeping your fucking arms straight when you pull. Your elbows are bending. Locking out and internally rotating your arms at set up can help. By which I mean, making the inside of your elbow joint face more inward and towards you, instead of outward and away in front of you.

Also, get some weightlifting shoes. Adidas Powerlifts are fine.

>>39952261

That's good. I'm glad. Are you hitting squat depth yet? are you still in that terrible facebook group? you know the one

>>39952276
Yeah, I'm actually feeling really good. This is like the fourth time I've been asked this hour lmao.

Taking the ASVAB tommorow, deciding on Navy rate once we get results and then shipping out ASAP. I'm really happy I'm getting the stone rolling.

Problem is my cardio and sit-ups are AWFUL so I'm gonna have to start doing those everyday since I wanna kill the PT test.

>>39952301

>Doing bodyweight exercises
>Doing cardio

Where do you think you're posting?

>>39952306
?

He asked me about how the Navy thing is going for me and I'm telling him about my shit PT which is important in the Navy. Nice reading comprehension brutha

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>>39951935

Many of those have women's sizes :3
Look on their official websites.

The Adidas Powerlifts for example have both women's and men's sizes (though women's are a separate colour, they have the men's colours also available in small sizes that fit a woman's foot)

>>39951988

twinkalex

>>39952004

boardshorts

>>39952072

M8 IT'S OFFICIAL NAO >>39950858 IPF4LYFE

kekkkkk

>>39952213

Are you my long lost teapot sister?

>>39952069

w-we're in public s-senpai

>>39952319

you fucking dummy he was making a joke about powerlifters being fat fucks who don't do cardio

>>39952261
no bombo georgo

>All this avatarfagging
We should just rename /plg/ to /awg/ desu

>>39952298
Yeah but I only lurk nathan

Yeah I can hit depth with enough weight

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>>39951943

pic

>>39952163
>>39952261

no bombo georgo :3

>>39952447

kek, strong deduction skills

i hope the new year treats you well, lad

>>39951103
What does your post have to do with Powerlifting again?

>>39952476
You too senpai. Enjoy SD

>>39952324
>IPF
That doesn't prove anything. Anyone can be an IPF coach. My question still hasn't been answered, and so I'm still under the belief that you're a fraudulent attention whoring tranny.

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>>39952541

LOL this guy

>>39952549
Laugh more, you ugly challenged bitch.

>>39950813
trappy get out

>>39952324
But you have man sized feet because you're a man.

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>>39952549
https://www.youtube.com/watch?v=Emb73uy_kl4 can yu explein
>tfw stoopid

Does anyone have that mega nz link with all the /fit/ books in it? It was 3 GBs worth of stuff. I downloaded it and I guess mine corrupted. Would be nice to have it around.

>>39951238
>>39951269
Okay! Thank you for the help!

>>39951860
Gary?

Alright, i downloaded the SS book and will watching the videos with rip on the art of manliness youtube channel do?

But besides that, i actually only have 1 month to do SS before i have to go into mandatory conscription. Is it recommended to do ss halfway? Because I won't be able to hit the gym in the coming months

>>39952324

>kekkkkk

LAUGH IN ENGLISH YOU SLUT

>>39952830

Sorry. There has been some legendarily weak scrub named Nick asking for advice, I confused you for him.

Whatever SS you CAN do is better than not doing SS.

>Mandatory conscription

Are you Israeli?

>>39953034
no singapore

>tfw lost my trust in women

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>>39953034

What program should I run? Ive been thinking about giving Sheiko a go but don't know if I'm worthy. 205/120/250@110

Why do people hate trappy again? God I hate the fact that I'm interrested in this.

I kind of just want to talk about powerlifting

>>39953412
She is a manipulative narcissistic tranny who doesnt know anything about lifting.

>>39953424
How is that new

>>39953412
He posts pictures of sexualised animated children so I can't look at /plg/ when someone else is around.

>>39953406
What programs have you run before? You can always do a 3-day sheiko but shorten it to 5-6 weeks(ending with the skill test on week 9). IIRC Joff had some people in his club do that with good results.

>>39953434
Other people are starting to realize it now.

I seriously dont comprehend how she still comes here, no one enjoys the threads she posts in. They are always inferior to when she is away

>>39953442
I've been mostly doing "Bulgarian" type training that Nuckols published. I was thinking about the 4 day routine that was on the forum some time ago.

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I have a question, does being significantly taller than the average person (lets say you have average leverages as well) say 6'5-7ft is your ROM increased to a significant level that RPE and percentages of max are different for you compared to an average height person?

>>39953456
I don't know which of the 4-days you're talking about but start with one of the lighter routines if you're not used to high volume sessions. I don't think it's any problems to start sheiko with your numbers.

>>39953485
Alright, thank a lot.

>>39953412
Incredibly stubborn narcissist who believes he is the supreme librarian and teacher of everything powerlifting when in reality he doesn't even lift and when he did, he was below mediocre.

It'd be like if I started demanding PLG follow my every word and gave out advice to lifters 4x as strong as me. Jeez, if I did that I would be demolished in a heartbeat. The only reason trappy hasn't been completely exiled is he's a tranny and 4chan loves them some trannies, hence the beta orbiters.

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>>39953500
When you get a bit older you're gunna look back on this and cringe.

>>39953541
why lmao

what kind of autist even looks back at their old 4chan posts

Well I've woken up pretty depleted so ate the following:

>Two slices of toast with pate and poached egg
>An avacado
>A bowl of Greek yogurt with banana and blueberries

What else should I have? Bowl of oats? This is so I have plenty of energy for lifting this aft.

>>39953567
Less about the 4chan posts and more about the way you are reacting and the feelings you have towards it, a mature person would just ignore someone they don't care about, im not a fan of trappy so I just don't read her posts or talk to her but constantly with the snide remarks make me think you're worse than she is.

>>39953470
no body will know that, no one is even close to being that tall in /fit/

>>39953571
>waking up past noon
Contemplate suicide Tbh

>>39953608
Im 6'7.

>>39953470
No, it depends on proportion.

For example, I'm 192cm but my legs are around half my height, thus I have absolutely no problem squatting and squat very very upright and fairly narrow.

>>39953601
someone asked a question lmao. Get over yourself lad

>>39953620
Sorry I didn't mean ROM i misstyped that whole sentence. I meant distance of weight moved in total is increased by height so percentages of your total/RPE would probably be different for people who are extremely tall

>>39953646
If there is any difference, I'd believe it's negligible due to the larger, longer and stronger musculature.

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>>39953644
saad maan.

>>39953610
Actually woke up at 7 so git rikt.

I just had a cuppa this morning.

>>39953656
Good job lad, still NEET though?

>>39953655
trip on trappy

>>39953672
Got a temp contract for three weeks or more as marketing manager at my cousin's company and a catch up interview with a marketing agency, who didn't have a role available before but are looking to place me as a project manager, this afternoon.

>>39953687
good job possibly getting a meme job

>>39953700
First step towards job security senpai. Looking forward to it.

>>39953500
I hate trappy slightly less than I hate you.

You never post lifting. Keep your autistic screeching in the discord.

>Lifting
Squatting, benching, delivering, and ohpressing today.

Im going to yolo program the next 3 months while im bulking.

Just doing what ever i want, whenever i want

today i did heavy deadlifts, lower body accessories and heavy ohp

>>39953737
Not true, anytime I hit a milestone I'll post about it

Do you mean that I don't blog about my lifting every session? Should I change that?

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Say what's fucked up.

I show current weight with this plan, yes my bench is fucked up. Adding 5kg to deadlift, 2.5kg to rest main lifts each workout. Assistance when I feel I crushed it.

A
Warmup - Limber 11
ox jump 3x4
broad jump with med ball throw 3x3
Squat 5x5 - 130kg
Bench Press 5x5 - 72.5kg (4011 beacuse my technique is fucked up and needs mastering)
Neutral grip pullups - 5x max
Dips (more vertical for tric) - 5x max
RDL - 4x8 - 80kg (really slow 4011 tempo)
Push Press - 4x6
if anything in tank left - ab roller 3x8

B
Warmup - Limber 11
Kettlebel swings 3x8
Medball throw 3x5
Deadlift 5x5 - 145kg
One arm barbell row - 6,5,5,5 50kg
Bench press 5x5 - 75kg (considering I nailed 72.5kg and added weight)
Chin ups - 5x max
Box squat - 4x8 - 140kg
Standing dumbell OHP press with alternating arms - 4x6
if anything in tank left - farmer walk 3x amx

https://www.youtube.com/watch?v=Iv51Xgj2rFc - Squat from last workout

https://www.youtube.com/watch?v=_7267QOKrPA - 125kg

https://www.youtube.com/watch?v=VEo6HHsGwv0 - box squats

https://www.youtube.com/watch?v=fROcWBIQVRU - RDL

https://www.youtube.com/watch?v=5DtZKFhuliE - DL

BP technique is fucked up beyond imagination

Maxes atm: dead - 190, squat - 170, bench - 90

Yes I know Im weak.

>>39953756
Have fun with your miniscule progress and probable injuries m'lad

>>39953786
This shit is literally so long that I gave up on reading it, do something about that first off.

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stop triggering my search bots ashoel


dassholess

>>39953795

Man its only 200 words.

>>39953808
I don't want to read 200 words worth of your dumb shitty routine.

>>39953802
Wot

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>>39953811

I feel triggered.

>>39953791
>Have fun

I will, thanks

>>39953821
I'm giving you a tip though, cut most of that dumb bullshit out. Keep it simple, stupid.

>>39953786
I don't really understand what you're asking about. Are you stuck and can't add weight? Your squats look good, just try to keep everything tight during the lifts.
In the deadlift, it looks like you set up with a straight back but then jank the bar up and lose tightness because you're either not tight enough when you start lifting or you're weak in the legs/glutes.

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>>39953823
>>>/fit/

This is /plg/, we don't allow fun here.

>>39953786
>BP technique is fucked up beyond imagination
>doesnt post bench press video

thats fucked

>>39953832

Well mostly about am I overdoing or nah. Im still able to add weight in main lifts, and when I wont be I cut to 3x5, 5x3 or some other variation. In this deadlift my tightness is problem beacuse my lower body is superior to my upper body.

>>39953827

By stupid shit you mean pylos? (which are great and activate me before going for heavy shit like squat or dl)

>>39953854
>By stupid shit you mean pylos? (which are great and activate me before going for heavy shit like squat or dl)
Yeah that, do something that's actually conducive to the movement, stuff like that is best kept to days you don't lift.

Also cut down on the grotesque workload you have in each workout, maybe change from week to week or whatever what kind of accessories you do. I mean how fucking long does that shit take you?

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>>39953868

From what I learned by Candito/Wendler I should keep that stuff in plan and at beginning of the workout. It contributes great to athletchism.

It takes me from 2 to 2,5-3 hours, depends how much I rest need. Typically 5 mins for DL and Squat, 2,5 - 3 mins for bench, other lifts just 2-2,5 mins. Sometimes at the last set of squat/deads its spreading to 6-7 mins.

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>>39953897
>From what I learned by Candito/Wendler
STOP

GPP is important, but don't do it when you have to lift, it's time consuming and pointless compared to more specific stretches or warm up exercises.

Also fucking cut the workload, jesus, you're a novice and you're spending as long as we are on the harder sessions on sheiko, if you absolutely have to keep all those accessories, rotate them week by week.

Another tip, ~90 seconds of rest is usually enough for percentages below 80-85.

>>39953917
>190 deadlift, 170 squat
>novice

Come on now

>>39953935
He's training like a novice though.

A really stupid one.

Okay, so lets say I dont need all this accesories.

limber 11
Squat 5x5
Bench 5x5
Neutral grip pullup 5x max
RDL or Good morning 4x8

limber 11
deads 5x5 (or cut it to 3x5?)
bench 5x5
rowing 3x8
ohp or dips 3x8

better?

>>39953935
>>39953938

Well Im training for 20 months now, and from I heard Im novice until at least 3 years. So I dont get offended by novice quotes and I train in a gym that pepole have no idea about training whatsover so I like to take advice by more experienced.

>>39953942
Much better, but you should probably stop training like a novice anyway. Try TM or Cuckols 28 memes.

Also note that all of that plyo shit you do can easily be done on rest days along with cardio as long as it's not super intense.

I'd also suggest not doing limber 11 every time, that can easily be cut down to:
>roll specific problem areas
>do specific stretches/warm ups to whatever lift you have
>do a couple sets of the bar

>>39953963

sometimes I cut Limber 11 and add other things. At the end of it I often do glute bridge.

Why TM if Im adding weight with current workout each workout for squats/deads?

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>>39953950
Plyos are fine. Being athletic is great. You're not a "pro" Powerlifter, so no reason to be hyper specific yet.

Keep in mind that your advice here is coming from:
>non athletic failed abortions
>the mentally ill
>people with sub 350 wilks doing sheiko.

Take advice here with a large grain of salt.

>when you use the adductor machine on Saturday thinking it might help with the clicking sound you hear when you are squatting below parallel, but you go too heavy and you have to squat and deadlift today but the area around your dick has doms
fuaaaaaaaaaaaack

>>39953982

maybe I will get smashed for it and laughed but Alan Thrall does pylos at the beginning of his workouts

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>tfw no qt powerlifting gf

>>39953976
More volume and adaptation due to periodization, likely somewhat improved recovery, don't have to bash your head against the wall when it comes (likely soon).
>>39953982
I literally told him that, just that doing it at the same time as he lifts is both time consuming and fairly pointless.

>>39953982
Good post.

agree 100%

>>39953999
Alan Thrall has a room temperature IQ and is not even strong like his fellow retards Candito and Wendler, taking advice from him is fucking stupid.

>>39954014

desu I have time, and pylos take me no longer than 15 minutes.

>>39954014

shouldnt I use all of my newbie gains and when stailing comes than switch?

>>39954040

so whos advice as newbie should I listen to? Nucklos is one, more?

>>39954048
Nah, it's better to get used to it sooner rather than later. Especially with those kinds of numbers there likely aren't many "noob gains" left at all to get.

If you REALLY want to do those plyos on the same day, do so. I just know that myself I'd prefer to be as fresh as possible before lifting and thus relegate those kinds of things to my off days.

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>>39953601
>>39953541
>>39953655

Lith is in love with trappy but trappy blocked him forever because he's an asshole.

That's why Lith has been on a crusade against trappy ever since that day. He just wants to be loved back by her.

>>39953412

People hate cause it's a girl with a dick that's intelligent and liked by the community.
You can see most of the haters use expressions like tranny or make up lies about trappy, like saying she posts sexualized children.

>>39954059
You should join a powerlifting club Tbh

Cuckols is alright mostly, but I suggest also reading Sheiko's posts and forums.

>>39954066

okay I keep pylos in but I felt convinced about cutting all pointless accesories. What is this Nucklos training? Never heard of it.

Now coming to TM, as my bench is still weak (especially in comparision to my other lifts) shouldnt I hit it 3x a week? in TM its 1 to 2 times and I can tell its not enough. I dont feel tired at all next day after benching.

Reminder that trying hard is more important than any program.

t. talent chad

>>39954102
TM is notoriously bad for bench.

Maybe do one of the 28 meme cuckols programs for it.

>>39954081

I live in a shithole where there is no real pl club and when it its it looks like my program (except pylos and limber it was written by ex-PL with 270kg squat/160kg bench and 250 deadlift for me.) But after month I feel like im getting overworked thats why I posted here.

>>39954102
Oh yeah, definitely bench 3x a week, should probably have mentioned that.

Cuckols website has a bunch of free programs (28 free programs) which are generally considered to be quite alright, good option instead of TM, maybe slightly easier (which is not a bad thing)

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>>39954128
Are you eastern european perhaps?

No offense, but there's a good chance that program was written by a roidaroo judging by the silly workloads, no wonder you're overworked since it's really a kind of "bash head against the wall" program and not very intelligent at all.

>>39954145

Yes I am.

And yes that guy is currently at roids.

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>>39954078
>it's a girl with a dick

So everyone bitches about how TM doesn't have enough bench work, not enough volume. Why not just have 2 volume days for bench?

So just do:

Monday:
Squat Volume
Bench Volume

Wednesday:
Light Squat
Bench Volume

Friday:
Intensity Squat (PR)
Intensity Bench (PR)

Seems like a simple fix to me. You could do higher reps for bench on Wednesday to reduce loading or incline bench, but still keep volume high.

>>39954160
Then it's no wonder you have a difficult and simple program, which you won't be able to follow for long.

I suggest you shift to more long term-oriented thinking, do TM or Cuckols programming for a little while, then switch to something like Sheiko, which despite the fact that some will tell you it's a meme, is a very well-managed, thought out, effective and long-term oriented program.

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>>39954202

I'd say trappy would agree with you, pic related is her latest written TM program for powerlifting. A lot more bench and chest volume on all days and the light day for benching is still high volume.

>>39954204

I get it. I want to follow something like this >>39954202

or Greg but now looking at Greg workouts he has diffrent for bench/dl/squat

I understand that I should combine them

so

squat 2x - 3x beg or int? (170kg max squat)
dead - 1x or 2x beg or int (190 max dead)

bench is 3x beg no doubt

>>39954202
I do this for bench alongside TM

Mon: 3*5 at 80℅
Wed: 5*4 at 70%
Friday: 8*3 at 60%

Seems to be working well. I'll keep you posted though.

>>39954202

Because the default TM template has you alternating pressing and benching. Additionally the entire point of TM is volume - recovery - intensity to squeeze out what little linear progress most people running the program can still get. Going volume - volume - intensity defeats the point because you will only stall faster on intensity day if you're doing two volume days I'm a row,

>>39954238
I'd say probably int for both dead and squat, either 2 and 2 or 3 squat 1 dead.

I don't think you should run this for a super long time though, I say you should get your bench to around 100kg or so and then do the Sheiko "beginner" program, as I think it would be more beneficial and manageable in the long term.

>>39954238

I've been doing >>39954234 for two weeks now and I'll say it's great. It got my bench progressing again after being stalled for so long on regular TM, and my squat and deadlift continues to go up reliably.
I wasn't a fan of Nuckols' routines personally

>>39954238

I'm running 28 free programs right now. Mine is set up with 2x int squat, 2x int deadlift, 3x int high volume bench. Week is set up like this.

Day 1 - squat + bench

Day 2 - deadlift + bench

Day 3 - squat + bench

Day 4 - deadlift + accessories (pressing + incline bench)

I also throw in some some light shoulder work, pulling and abdominal work on most days. Hope that helps.

>>39954202
Meant to say not enough progress on bench, as a result of not enough work/volume, but you know what I mean.

>>39954234
Yeah. Except I think there's more going on than simply "bench needs more volume". I suspect it has something to do with most people simply sucking at benching heavy. Ever notice how big guys (big joints) seem to respond very well to intensity, twinks (tiny wrists and elbows) seem to respond very poorly to intensity and do better with higher volume?

>>39954242
Seems like an unnecessary ammout of work.

>>39954249
The upper body musculature seems to recover much faster than the lower body (and especially spinal erectors). And anecdotally, many people find they respond much better to higher frequency and higher volume benching, vs with squatting and deadlifting lower frequency seems to work quite well.

I'll note that I simply see frequency as a way of increasing volume, FYI.

>>39954273
rip lol

>>39954289
Well I have twink joints and a piss bench kek

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>doing more than 3 reps per set on deadlift

>>39954358
>not doing AMRAP deadlifts and snapping one of your spinal ligaments from rounding your back so hard

Okay, one last thing about main lifts in TM.

1x5 Deadlift for me a week feels like a cupckake

for eg my last week was.

monday

5x5 dead - 135kg

wensday

4x8 rdl - 80kg

friday

5x5 dl - 140kg


And now 1x5? I will feel like im underdoing

>All these bastardized versions of "TM"
>Every single one of them defies TM's basic principles

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http://goodlift.info/onenomination.php?cid=395
>869.5
>863
>820
rip hope

>>39954368
>not doing AMRAPS deadlifts with lower back rounding causing a disc bulge, which makes you hyperaware of your back, and when you recover your form improves by 1000%

10/10 would recommend

>>39954424
>811
>805
Ayy lad you never stood a chance anyway. At least you're gonna perform better than Gullander did.

>>39954424

At least you'll have fun right buddy?

>>39954424

sebastian kot is coming back to 105kg

https://www.youtube.com/watch?v=2cOjfJFW4_A

atm hes 100bw and squats 320kg, deads 350kg and benches 220kg

he said that he have place to imrpove his squat even to 350 and dead to 380

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>>39954471
>implying the chads arent gonna bully me

>>39954437
hes going too, desu

>>39954424
why arent you on there? Two other suomis are????

>>39954424
Friend you can still do really well,we'll all be cheering for you.

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>>39954504
>all
sorry, ill be cheering for my boys in blue and white

>>39954516
>>39954504
Wew,guess you will be crying when our boy BTFO them

>>39954481
>hes going too, desu
Oh. Hope he doesn't fuck it up like he did last year.

What do you hope to hit? 300 squat incoming?

>>39954541
Been struggling with some back aids :( im probably just gonna show up, do my best and be thankful I did an international competition.

Training has been feeling "okay" the last couple of weeks though, but my back is still stopping me from training on high intensities.

>>39954516

He's a Finn, throw him in the bin.

>>39954424
I believe ^-^

Gl and do your best

>>39954571
Shut the fuck up.

>>39954557
Didn't you squat 285 for like RPE8 at DM? Was that before your back started acting up?

>>39954601
That was during the worst part of my injury, but I dont know if I have lost some gains since then.

I had only been resting for about a month and a half by then. In total it was two months and a half.

idk though. Its all just uncertainty. I have a history of maintaining strength really well through injuries because I work around them well and just retain strength well in general, but I have been away from (normal) training at this level before.

>>39954623
Ah ok. Hope you get better before EM, it's a few months away so there's still time for healing.

>>39954588
No u

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>>39954638
Thanks friend, thats nice

>>39954646
I thought you stopped coming here. Seeing this post made me really happy.
Can you shout my name on your third deadlift pull like kbooey shouted Bryce?

>>39954424
hope you can get back on track lad
and youll always be number 1 in our hearts

do you know if virtus is going or is he still fucked?

>>39954722
He went to last year's European Junior championships

>>39954783
thats why i asked, forgot he was a junior tho

>>39954722

Last I checked he was getting fucked by the hotel situation.

adidas powerlift 3 vs wei-rui warrior, which do I get?

>>39954478
Is he natural?

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Post "TRAPPY YE BE GONE" in this thread or receive a -100kg on your bench 1rm within the next week

>>39954874
they keep shouting
>spaghettis out
and not letting him in??
rude

he should be going tho?

>>39954889
What happens if my bench 1RM is negative? Is that just a row?

>>39954889
TRAPPY YE BE GONE
not taking any chances, but at least make an image of it next time you lazy fuck

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>>39954889
TRAPPY BE YE GONE

>>39954889
TRAPPY YE BE GONE

>>39954925
Poor guy is balding at lightning speed.

Its taken from Greg Nucklos.

My bench - 3x a week beginner
My squat - 2x int
my dead - 3x low vol

cool?

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>>39954883

i dont think so

but his training structure is really really nerdish, he is already a doctor at university

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my friend's lifts:
squats 180kg x 5
bench 132,5kg x 5 (flat, no arch)
deadlift 225kg x 5

he lifted a couple of years, mostly on BB oriented routines with compounds and never ran a powerlifting routine. he would basically always do some FBW program and lift hard on every workout.

he said it's pointless to use a strict complex powerlifting routine unless you really think about competing, because other kinds of routines will make you look better and you'll eventually get strong as well as long as you stick to compounds.

what do you think?

>>39955032
Try it and see how it works for you.

>>39955047

+ all his training routines are focused on weak links

https://www.youtube.com/watch?v=9cz6l_ZPY2U

he is the faceless

>>39955058

am I welcome to throw in some compound back work (pull ups) or should I do some machine pulldowns? what abour arms work? 3x12-15 if want is cool?

>>39955080
There is effectively no difference between pulldowns and pullups/chinups. Grip can be varied the same way on either. The movement pattern is the same.

https://youtu.be/_YK2-WaW930?t=137

well he is a deadlift machine no doubt

>>39955054

Your training has less to do with how you look than your insertions and your body fat percentage.

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Rare

>>39955080
Yes. Pullups and rows. Since you're deadlifting thrice per week, be a bit conservative with this back work in the beginning - don't do BB rows (rather do chest supported, one-arm, cable, etc.), do one back exercise per day (either pullups/pulldowns (whichever you prefer) or rows, not both), and 3 sets of whatever reps is enough for now. Start with something, try to do more reps or weight next session, and the next, etc.
>arm work
Yes.

>>39955113
so it would be okay to throw in 3x pullups/chinups in this routine?

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>>39955054

>he said it's pointless to use a strict complex powerlifting routine unless you really think about competing, because other kinds of routines will make you look better and you'll eventually get strong as well as long as you stick to compounds.

>what do you think?

I agree 100%.

Powerlifting specific training is only necessary for preparing for a meet. It is too specific, repetitive, and puts you at unnecessary risk of overuse injury if done as the only method of strength training.

Unless you are specifically training for a meet, or you are currently training to peak the big three power lifts for a training goal, then it is counterproductive to run powerlifting specific programming year-round.

If you're on the right kind of drugs, you might be able to recover from it a little better. But most people would benefit from some variety in their training outside of meet preparation.

I'll never understand why these early intermediate lifters are running highly Advanced programming and then wondering why they don't progress like they should, and they burned out well before they actually amount to anything worthwhile.

>>39955121

so pullups/chinups since day 3 of low volume dl is barbell/dumbell rows + hip thrust

thank u

>>39955124


how does pl specific training look like?

>>39955141
Sheiko.

Or year-round Focus on mostly the big three lifts with no offseason or recuperation time to do bodybuilding or variation.

Was adding 2.5kg to bench 1rm PB. Hit it for 3! Sadly I don't think the idiot I asked to spot ever let go of the bar. I hate normie gyms.

Doing SS. I am the point where i can add like 2.5 kilo to my lifts weekly. Does anyone have any idea how long this will be sustainable? (given i eat enough) I don't remember what the book said about this

>>39955219

always when I want somebody to spot me I give him detailed instructions how I want to be spoted and how many reps I want to do

works for me

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>sheiko is now the only accepted program just because a Swedish bully talent Chad pushed it on everyone

>>39955224
There is no way to know bud

we are all individual creations of god

>>39954424
Just tell yourself they're all from more or less drugaroo lolfed countries, that's what I do

>>39955224

I was just told to switch to less newbie routine while I can add 2.5 kilos to my squat each workout and 5 kilos to my dl each workout beacuse of the 170/190.

>>39954883
If they're not Norwegian or Swedish it's possible they're not natty (there is an EXTREMELY small chance that they're not natty even then), if they're from Poland, baltic countries, Kazakhstan, Russia, USA etc. it's especially possible they're not natty.

>>39955295
who the fuck cares about poland nigga like why did you even mention it

>>39955295

well his from Poland, not natty for sure.

>>39955306
The guy the Anonymous poster I quoted (>>39954883) was asking about is from Poland.

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>>39955306
>>39955311

ayyy karamba

>>39955241
How's is your training going?

>>39955311
I forgot to mention also Germany, specifically Eastern Germany which falls deep into the lolfedaroo zone, while Western Germany is only slightly into the lolfedaroo zone, much like UK, Finland, Canada etc.

Blueshoes...

My favorite coach is coach shoes

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he has a perfect phyique

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>>39952692

Interesting, but I disagree with Bryce there. Here's why:

1: Pec Major is stronger in internal rotation than external. This has been studied already and no one really argues this.

2: Pec Major is an internal rotator. In fact, it is THE strongest internal rotator. Doesn't seem very productive to go against your chest's torque.

3: Internal rotation prevents nerve entrapment and other injuries.
Bench pressing requires your hands to be in pronation. Normally, you achieve that by a combination of rotation at the shoulder, elbow, and wrist. However, if you turn your shoulders the opposite direction, your elbow and wrist (mostly elbow) will have to not only rotate extra to fulfil the shoulder's previous role, but rotate even further to compensate the inverse rotation at the shoulder joint.
The problem here is, your wrist is very limited in what it can help, and your elbow is vulnerable to injuries from the excessive effort, and it can also only go so far.
This can lead to common elbow injuries from tendon inflammation, but can lead to more complicated issues like nerve entrapment.
One example of nerve entrapment that can occur is entrapment of the Median nerve caused by the Pronator Teres muscle.
Another example is the Cubital Tunnel entrapment, which is the entrapment of the Ulnar nerve at the elbow.
Both of these nerve entrapments lead to inflammation of the nerves, which lead to pain in the forearms and hands, sometimes even up to shoulders, and feeling of numbness, tingling, pins and needles, burning, etc.
Internal rotation of the shoulders helps prevent this issue by removing the excessive pronation stress at the elbow joint.

4: Forcing external rotation in a movement that naturally favours internal rotation can lead to straining of the external rotators, aka your rotator cuff muscles. Remember, they will have to work against your chest and your body's natural tendency in order to keep it externally rotated. This can lead to inflammation issues.

>>39955331
who r u

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>>39954424

Wishing you a fast recovery Fil :) We're all rooting for you here.

>>39955352
gtuy behind him is defy commenting on his baldness

>>39955384
Why no trip?

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>>39955384
He said "explain", not type out the exact same material without paraphrasing and making it more accessible you fucking retard. People like you are fucking terrible teachers.

>>39955384
>Interesting, but I disagree with Bryce there.
l m a o
m
a
o

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>>39955384
yes.. Bench like this.. make maximum use of chest

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>>39955384

I'd write more things but there's a 2k character limit, and I think that's enough really. No one is even gonna read that shit.

>>39955417

1: Pec Major is stronger in internal rotation than external

2: Pec Major is an internal rotator. In fact, it is THE strongest internal rotator. Doesn't seem very productive to go against your chest's torque.

3: Internal rotation prevents nerve entrapment and other injuries.

4: Forcing external rotation in a movement that naturally favours internal rotation can lead to straining of the external rotators, aka your rotator cuff muscles.

>>39955424

Nice strawman but that is absolutely not what we're talking about.
You know what shoulder rotation is, right?

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is greg nucklos training toolkit fun? its only 10$ so i feel like US merchant got me

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>>39955421

Fortunately science doesn't care about your name, your ranking, or your celebrity status.

It cares only about what you're saying.

>>39955438
the thing is, you're using the chest as an adductor, not a rotator. so "going against its pull" really isn't so relevant. we go against the pull of muscles all the time. e.g. hamstrring (wants to tuck pelvis under and flex knee) or the abs wanting to round the back (This is why IMO the abs aren't really relevant in any of the powerlifts, or any compound lift really, they do nothing but maybe fire isometrically to create abdominal pressure)

yes, it's probably stronger in internal rotation.

this is probably one of those things where you need to compromise. internal rotation is gonna be worse for the shoulder, it usually is less stable for the shoulder and a position where impingement is more likely.

but external rotation may also be worse on the elbow and wrist.

and you'll also be stronger in internal rotation.

and how about we call it "tucking" vs "flaring ", because that's effectively what we're talking about.

and in before you say "aaah but internal rotation is better on the shoulder", how come people usually find a closer grip (with effectively more "tuck") not so hard on the shoulders?

yes, there is the abduction factor, but rotation will always change the degree of abduction in a bench press.

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>>39955241
Lies, its not. I hear Garrett Blevins has put out free training programs for novice and intermediates. The speadsheets are available on the BLEST coaching website.
Blessings.

>>39955483
ideally it would be that way, yes.

but the world we live in is not ideal, and there's a ton of dogma.

btw are you vegan? cuz the science disagrees hehe

>>39954424
relax nigga, why so much focus on "victory" when youve already won more than most of us retards on this god forsaken place?
have some comfy while you you are in "cats recovery" mode
>https://www.youtube.com/watch?v=tD8PbGfbqCs

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>>39955487

>the thing is, you're using the chest as an adductor, not a rotator

You're using your chest as a transverse flexor, not adductor. Transverse adduction would be a reverse grip bench press, in general. This is just me being pedantic though.

>internal rotation is gonna be worse for the shoulder

Except it's not.

>it usually is less stable for the shoulder and a position where impingement is more likely

Except not in this case.

You people have read that internal rotation is bad in exercise X and Y so you got this image in your head that internal rotation is BAD period. Which is bogus. Internal rotation is in fact SAFER during certain movements and in certain exercises.
Which is the case here.

You're not abducting your arms, you're flexing and transversely flexing them.

Your body isn't stupid. It wouldn't do internal rotation with so much strength (using your chest even) if it was just something bad that caused injury to itself. Thousands of years of evolution would've selected that out of our gene pool. Of course this isn't an actual argument, I'm just putting some extra context.

>and how about we call it "tucking" vs "flaring ", because that's effectively what we're talking about.
>how come people usually find a closer grip (with effectively more "tuck") not so hard on the shoulders?

Tucking and flaring is a different thing. It's the amount of shoulder flexion in your range of motion.

>>39955515

I'm not vegan.

>>39955553

>Thousands of years of evolution

Ok, hundreds of thousands or millions.*

>>39955294
>beacuse of the 170/190.
what is that?

>back no longer rounds at bottom of squat, chest is more upright
>heels now slightly off ground at bottom of squat
How do I fix this? I cut depth because I was going too deep and my knees travel forward a bit more (high bar). All round my squat feels better.

Why has my recovery tanked???

I was able to max out 3x a week and add 10kg to my bench and deadlift

Then I fatigued and deloaded

Now I can only max out about once a week?? Any more and I stall??

Reeeeeee

>>39955294
You got memed if you thats true.

If you can add those number workout, youd be stupid to switch off from your current routine.

>>39955241

Just wait til I release my s/s/b/s program, ull all b srry

(It's just 5/3/1 with a spoto day)

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>>39955641
Hello Anon... I fix your problem... It's no biggie Anon, special price for you my friend....

>>39955641

Lifts then and lifts now?

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>>39955639

Wear shoes with higher heels.

>>39955641

>I was able to max out 3x a week and add 10kg to my bench and deadlift

o_O

>Now I can only max out about once a week?? Any more and I stall??

ikr life sucks

>>39955553
The problem is that all of that while probably true is irrelevant for someone bench pressing. Nobody cues internal rotation when bench pressing, it's about the dumbest thing you could do and will just confuse people.
Maybe if you actually did the lifts you talked about you wouldnt be so disconnected from reality.

>Your body isn't stupid.
>Is a man who thinks hes an anime girl
uhuh

>>39955676
Is there not another way? Is it to do with ankle mobility? I'm already wearing powerperfect2s. For the record it's millimetres at the bottom of the squat as my knees travel forward.when I'm ascending I'm driving through the heels still.

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>>39955684

>Nobody cues internal rotation when bench pressing

Cause it's the natural movement. You don't need to cue it you dummy! Why didn't ya think of that?

For your health.

>>39955696

>Is it to do with ankle mobility?

Yes, that's literally it.
Try stretching a lot everyday see what happens.

>>39955696

Experiment with a bit more turnout, friend.

>>39955725

>>39955725

>>39955725

>>39955725

>>39955725

>>39955725

>>39955726
>>39955696

Another, less happy possibility is that your center of gravity is forward of your midfoot while in the bottom position.