/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

>>39963091
What the fuck are these links

>>39963091
https://youtu.be/-LksYTLJpVE

Are you looking forward to this paul?

>>39963140
Uhh that's why I enlisted to begin with lmao

https://www.youtube.com/watch?v=y4LqRRI2jKo

>>39963118
Goddamn it.

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Rippetoe lifetime PRs

277 Squat - 282 got 2 red lights, one depth and one politics

180 bench - easy lift, his foot slipped on the second attempt

287 deadlift - challenging attempt, but successful

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>>39963264

At his 60th birthday, Rip deadlifted 227.

>>39963264
>>39963283
Why do i can about some old fat guy?

HEY EVERYONE LET'S PAY ATTENTION TO MEEEEEE

https://www.instagram.com/p/BPEfEE_ADsk/?taken-by=poutineandtheipf

Hit a new PR yesterday guys. 115 for 2.

https://youtu.be/Yjn_jv2ulk0

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one my 18th birthday.... I squat 170kg

yep. I'm serious

soon you'll see

>>39963412

NO.

NO THEY ARE PAYING ATTENTION TO ME IT IS MY TIME

In all seriousness:

Fix your walkout. Three steps, and if you're going to squat highbar, you cannot let your body pitch forward like that - pause at 14 seconds to see just how far past your toe, even, not even the midfoot, that bar travels.

>>39963413

You are my favourite actor.

>>39963356
Looking good senpai. We'll make a bench chad out of you yet

>>39963481
Taking notes?

>>39963496
>We'll make a bench chad out of you yet

I'mma be hitting 275 this month. That means I'll PRACTICALLY be benching 3 plate.

>>39963515
I thought you've done way more before?

>>39963551

lol no every bench session is a PR.

Hit 320 with the slanger.

>>39963562
320x1? I thought we were way closer in numbers, even if you are pausing every rep and I'm only pausing the first.

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>>39963476
Thanks broo!!

>>39963569

Oh, I'll probably be hitting the 275 for 2-3 paused reps. I'm also cutting, so maybe not, but we'll see.

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>>39963337

You want an old guy in a can for yourself?

That's kinda weird

>>39963356

I appreciate the no audio so much <3

Good benching, first and last reps were the best ones.

>>39963598
>Cutting
Why the fuck are you cutting Twinktine? SSB frowns upon you, I'm sure.

>>39963609

Just a little one. Want to get back to 200 so I can recomp a while and just roll up without a water cut for my next meet, whenever that may be. Also, 215 lbs and a lot of that is pudge meng.

>>39963603

I always try to remember to shut of the audio; sometimes I forget. Glad you approve.

>>39963283

>Not holding the bar until it comes to rest

REDLIGHTS

>>39963476

The walk out is caused by that angled rack. I have similar problems, but then I don't when I get to lift on a vertical rack.

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EXCLUSIVE TRAPPY AND PAUL CONVERSATION!!!

>>39964557
>i identify as a tranny

>>39963283
That is one fat motherfucker.

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>>39964557

>blueshoes and his friends roleplaying

dude

you could've at least used the correct picture for my avatar there

>>39964616
the cockslut tries to damage control baka baka baka

sad!

>>39964557
>>39964557
Excuse me this is private sexual banter, you are not allowed to post this!

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>>39964778

Yeah, between you and blueshoes.
Don't involve me on this shit.

Also stop posting discord shit on /plg/ no one cares and it annoys people. Keep discord on discord, /plg/ has nothing to do with it. Two completely separate things, completely separate communities.

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>>39964803

I don't roleplay, period.

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>>39964796

>>39964811
>screamed the stable boy

>>39964796

SHOTS FIRED
H
OMG
T
SHOTS FIRED

>>39964837
>this person unironically searches up trap hentai so he can feel better about himself

>>39964837
sure.

>>39964837
Can you do me a favour and explain why you post loli tranny hentai on a blue board?

Its in no way related to lifting either and it forces me to stop browsing at work.

this is a blue board.

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I feel pain in one of my shoulders (around rear delt) when squatting, with peak intensity right after I get out from under the bar.

Suggestions?

>>39964884
Stop being a bitch

>>39964884
I had this same exact thing.

What helped me was to change my grip to thumbs same side as rest of the fingers and a bit wider.
Also I stopped doing shoulder stretches completely.

>>39964811
Why not

>>39964897
>thumbs same side as rest of the fingers
Like suicide grip?

>Also I stopped doing shoulder stretches completely.
Sounds like you solved a symptom, not the problem. How is not stretching, if done properly, good?

>>39964931
>Like suicide grip?
yes, just try a load of different grips yourself and see if anything helps.

>Sounds like you solved a symptom, not the problem.
Maybe, I just noticed i started getting the pains after starting stretching my shoulders more, and when i stopped, the pain stopped also.


but we are all individuals

>>39964861
he's a mentally ill attention whore

https://www.instagram.com/a_naked_person_just/

This beefy broad makin my dick HURT.

related question: who's that powerlifting chick filip orbits? I want to follow her on insta cuz dat azzz

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>>39963118
TRPAEY GETOUT

Can I trip if I lift more than Trappy?

>>39965234
bumping for interetst t
>>39965215
upvoted

>>39965199
isabella von weissenberg, something along those lines

>>39965238
T y b o a

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>>39964861

>loli

I don't post loli

>hentai

That's not a hentai and it's SFW.

>forces me to stop browsing at work

You're in an anime image board. If anime girls in bikinis is enough to stop you browsing at work, you shouldn't be browsing this website work at all.

>this is a blue board

The images are SFW and contain no nudity or sex.

>>39964852

>feel better about oneself
>by looking at porn

What the fuck? What sort of nonsense projection is this?

>>39964909

1: This is not the place
2: I'm taken
3: I don't know, just not my thing

>>39965234
>>39965236

>asking permission to trip

You better not trip at all if you're this weak willed, as it will attract hate.

>>39964796
Hypocrisy. I stuck up for you when you left the first time and always valued your input and presence in /plg/ but you've showed a side of yourself lately that really makes me kinda feel like a lot of people are right about you being a negative influence on this general. Don't pretend you don't contribute and create a tremendous amount of unnecessary drama and bullshit. I'm also starting to doubt that you are in fact the cute trap girl seen in these pics.

-impartial anon who always tries to see the good in people

>>39964811
tbf you don't period either

>>39965308
>The images are SFW

How to detect a permaNEET: They say pictures of young anime girls with dicks are sfw

>>39965308

>You better not trip at all if you're this weak willed, as it will attract hate.

Being on 4Chan attracts hate in the same way that being a fish attracts water. There's no escaping it, and we're going to die here.

I just wish to wake up one day,come to /plg/ and read a thread about powerlifting and not fags,betaorbiters,traps,anime and retards.

I wonder why everyone left,uh.

It's squattin time my niggaz. Get the dicks out ur asses and superficial friendships with mentally deranged people on the internet out ya heads cuz we squattin in this bitchhhhh.

Front Squats, unlike popular belief, are an exercise focused on your back rather than your quads.

If you want to strength your quads, back squats are more effective. Or other accessories, like belt squats.

>>39965312

You realise you're sticking your nose between posts between two best friends who were chatting among themselves as they posted on this thread and having a fun night, right?

Whatever judgement you're trying to pass, neither me or paul care.

>>39965322

DELETE THIS

>>39965328

1: They aren't showing their dick. It's inside clothing.
2: You're not forced to zoom in the thumbnail to see details on whether or not the anime girls have dicks.
3: If you consider anime girls in bikini to be SFW, then it doesn't matter if they have balls or a cunt.
4: Stop zooming in on anime pictures of girls in bikini while at work, you dummy.
5: Why didn't ya think of that?
6: For your health.

>>39965336

If you're this confident about yourself, might as well trip if you want.

>>39965339

Then don't talk about those things genius. I'm not the one who brings up this subject, and I rarely even engage on it at all.
It's you fucking retards who keep bringing it up every single time no exceptions.

You're just like the fat fucks who wanna be skinny but don't wanna get up from the sofa or stop being dripfed hamburguers 24/7. Fucking take action yourself and fix your problem.

Ffs.

>>39965371
>3: If you consider anime girls in bikini to be SFW

I don't, where did I say that once?

You're fucking retarded. Why are you still here again? you don't even lift

>>39965371
>I rarely engage on it

nigga your post is like 8 times the size of a normal post and is /only/ focused on shit

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>>39965381

Then don't click on thumbnails.

Why didn't ya think of that?

For your health.

>>39965384

>sample size of two posts
>invalidates the assertion that engagement is rare

I don't think you understand what the word "rare" means,

>>39965384
this

his posts are long as fuck attention grabbing bullshit posts with stupid anime characters that are supposed to represent him or something. fuck off

>>39965371
Shut the fuck up you faggot.

You don't even know how to front squat. Front squats are good for core stability (abs) and if done properly, quads.

You don't lift. You don't know what you're talking about. You're a mentally ill 3rd world tranny faggot so shut the fuck up because no one likes you. You should kill yourself instead of shitting up these threads pretending you know shit. Fuck you.

>>39965371
>Front Squats, unlike popular belief, are an exercise focused on your back rather than your quads.

wat

>>39965398
hes never done them before and is spewing bullshit

>>39965371
>best friend
I'd hate to see how you'd treat an enemy. Don't respond to this, I don't care for more.

>>39965398
You see unlike common knowledge and common sense would suggest, a mentally ill faggot who doesn't lift knows more about excercise and biomechanics than anyone else in the world.

trappy stop engaging
you're making the thread all about you instead of just ignoring them

it's actually boring and you get super bitchy because you can't understand that 4chan's default method of arguing is by nature insulting

/plg/ was fun but I think the last couple days have just ruined it for me. I might be back to check in a few months but if this is still going I'm done. There's really no point anymore

>>39965371
What the fuck is wrong with you? no one likes you, just leave

your hugbox is proof of it

anime posting is the worst thing to have ever happened to 4chan

>>39965426
Trappy just needs to leave. He deserves all the insults he gets, he's asking for them by being a dumbfuck asshole pretending to know shit he doesn't know about.

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>>39965393

>front squats are good for core stability

You realise most of the stability of your core during squats is performed by your back, right?
Dynamic contraction of your abs would mean spinal flexion, the very movement you're actively working against in order to not die.

Your abs help and are important. And yes squats will strengthen them. But they are not the primary actor here, nor the focus, nor the bottleneck, nor being used 100%, or any of those meaningful things. Thus your assertions about abs is pointless and simply fuelled by a gross misunderstanding of basic biomechanics and lifting theory.

>and if done properly, quads

Every squat is good for quads.
The issue is that front squats are, for the vast majority of people, limited by your back. Back squats reduce this limitation, so your quads aren't bottlenecked by your back muscles and thus it's a more effective exercise for the quads.

The rest of your post is pathetic gibberish. Let me know if I missed something important cause I just skipped through it as I don't have time for shitposting.

>>39965414

Ask Paul what he thinks. You'll be surprised by the answer, and maybe realise that you shouldn't be judging people the way you are.

>>39965430

>no one likes you

t. You

>>39965426

I avoid as much as possible.

Unfortunately I am human and my patience has limits.

I'm sorry I can't act perfectly and let them shit up the thread among themselves like they do anyways regardless if I engage or not.

>>39965443

4chan is the worst thing that ever happened to 4chan, to be quite honest.

>>39965453
Blueshoes killed owg

you're killing plg

>>39965453
post nudes

>>39965371
>>39965339
You sound really triggered and very aggressive so I'm gonna give it to you.

There are a lot of people who are stronger than you,have trained longer than you and understand programming more than you do who help other people as ANONYMOUS.

Also,your avatarfagging is annyoing as fuck but ofc it's better to continue doing it and post walltexts about how they're sfw.

You say you don't respond to retards but most of the posts in this thread is you talking about roleplaying and "delete this,delete that".

Tbh I miss the Sean days and the deleted threads every fucking hour,off to reddit I go.

>>39965453
What do you think is the best intermediate program?

>>39965371

>Belt squats

I swear I actually lift, but what the fuck are belt squats?

>>39965393
>>39965398

Frankly, you're all idiots. If you do front squats with any actual weight, you will feel the muscles in your upper back working to keep your thoracic spine extended so that the bar can stay on your shoulders. If your upper back caves forward, the bar is going to slip off.

Front squats will strengthen one's quads. ANY squat will strengthen one's quads. Front squats, I'd wager, are most often failed because the knee extensors weren't strong enough, so the lifter instinctively leans forward to better involved their hamstrings and shit, as in a back squat, and its often misdiagnosed as a failing thoracic spine.

Trappy is arguably right, however, that back squats (low bar, high bar weighted knee bends are an crime against Stronk and shan't be referred to as squats) are better for your quads. Back squats allow you to load a lot more weight, and the quads are still the only muscle that actively extends the knees.

The best, and probably only reason to front squat, is to train recovery from heavy ass cleans.

>>39965398
>>39965403
>>39965414
>>39965422
>>39965430
>>39965443
>>39965444
>>39965464
kill yourselves you dumb edgy faggots. Stay fat and sub 150 wilks. Just end it all you dimwits, jump to the nearest woodchipper head first

>>39965453
Well that was a bunch of fuckin words that served to further illustrate your retardation. You are wrong and you don't know what you're talking about. You are a stupid fuck and no one likes you. Kill yourself you dumbshit delusional faggot.

No
One
Like
You

Front squats are GOAT ab and quad excercise, you might know that (like literally everyone else in the world) if you ever lifted in your entire fucking life.

>>39965476

Bit of a stretch to call front squats a back exercise just because they're a core stabilizer Tbh.

It'd be like calling squats an ab exercise. I mean, you're not wrong but lmao?

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>>39965464

I'm not the one actively derailing the threads.

In fact, if left alone, I post 100% about powerlifting. This has been proven time and time again, and you can see for yourself in the archives.

YOU are the one killing plg.

>>39965471
>>39965489

I said I don't have time for shitposting.

>>39965473

What context, what goal?

For powerlifting?

I'd say TM for early intermediate, Sheiko for intermediate.

>>39965476

You use a dip belt to hold plates by your hips, then squat.

Basically what it does is it takes your back out of the equation. Thus the movement is basically 95% limited and focused on your lowerbody.

This allows you to avoid recovery issues with your spinal erectors, that are so often subject to detrimental fatigue levels and bottlenecking your main competition lifts - while still hitting your quads hard with extra volume, as they usually won't have the same issue with recovery as your erectors.

>>39965489
>>39965489
go back to 9gag

>>39965476

Belt squats are featured in the supertrainingTV video on How to Squat with Max Aita. He speaks very positively of them.

It's around the second half of the video, when they're done with the actual section on squats.

>>39965476

it's perfectly reasonable to say that front squats are better for quads than back squats even if upper back is a more common failing point. There's far less posterior chain involvement so it can be used to specifically train quads without putting my strain on lower back or allowing posterior chain to get involved, forcing the lifter to use quads more

not interested in the rest of the discussion, just pointing this part out as debatable

>>39965500
Cool trappy heard about belt squats on the internet where he spends 100% of his time. We better listen to him everyone, he's basically sheiko, wilks and louie simmons combined.

>>39965522
coach me trappy! I need an experienced coach like you!

What was your wilks again? 850?

>>39965490

Really, both squats so broadly recruit various muscle groups, calling them [any particular body part or region here] exercises is inaccurate. Front squats are a wee bit more specific, but they still accomplish a lot of the things back squats do, just most of it not as well.

The thoracic extension is probably trained better by the front squat. It is trained in the back squat to some extent, because you are still holding it all "tight" in order to create a solid platform for the bar to rest on. But the bar/weight rests right on top of your thoracic spine. There is very little lever arm on the bones the muscles are bracing.

In a frotnt squat, the weight is significantly out in front of your vertebrae and shit, which makes it harder for your upper back to support it, even though there is less weight.

I'd still say, for most people, the limiting factor in a front squat is quad strength, not upper back strength.

I mean, unless they've been doing exclusively lower body exercises while avoiding pretty much anything like deadlifts, cleans, OHP, rows, or any other such shit that might strengthen muscles in the upper back

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>>39965522

I have real life experience with belt squats. Both me directly, and trainees I worked with.

They're good accessories, if a bit of a hassle to set up sometimes.

>>39965519

Your hamstrings and glutes aren't involved that much in squats.
Studies have shown that squats involve 100% your quads but only 60-80% your hip extensors.

The whole "front squats for the back" isn't just me though. It's a well known thing in Weightlifting, and you can ask any Soviet-block coach or athlete and they will confirm - source: Klokov mentions it in his book, Sheiko (who coaches weightlifting as well) mentions it in his forum and videos, and Aleksey mentions it in an interview.
And I'm sure coaches from other nations will have a similar opinion.

>>39965500
>I don't have time for shitposting.

>spends every waking second shitposting

Trappy be gone!

>>39965557
it's disgusting how you put yourself on the level of other coaches. Not even international coaches, just coaches in general. you're a weak tranny

>>39965557

I don't disagree that posterior chain isn't secondary to quads, but my point is that telling someone to front squat may be more effective as a quad-specific exercise than trying to force them into a more quad-centric motion. Even if you just refer to this in powerlifting terms, Dan Green correctly points out how a lack of focus on quads in the squat is what killed Westside in the raw arena

and I did specify that I wasn't engaging with the rest of the discussion, I'm well aware of the relationship between upper back and front squats

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So about actual plg talk

Taking a deload week this week since my last week (which was first week of sheiko int) felt really awful. Couldn't do any of my squats without debilitating lower back pain despite the fact the first week is light as fuck. Bad thing is, since I'm only meant to be doing bench this weak but have no programming for it, I've just slacked off completely.

It's late night tuesday and I haven't done shit yet fug. Need some motivation to go and do a bro workout

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>>39965558

I don't consider in depth conversations about lifting and powerlifting to be shitposting. They serve a purpose, which is to increase my knowledge by interacting with people of different opinions and experience, and to increase the general knowledge of the community by sharing the things I know in plenty of detail - so people can analyse it for themselves and reach their own conclusion on the issue.

It's a win-win thing. And it's valuable for a community of Powerlifters.

This general shouldn't just be blog posting about "today I squats 333 x 5 reps it was fun" or "I started a deload will I lose strenght". That is part of it, but there's space for more in depth conversations as well.

Just my opinion though.

>>39965567

I don't though. You're doing it yourself. I appreciate it, kinda, but I'm not on their level being quite frank.

>>39965575

Fair enough. I was just trying to start some actual conversation about lifting :)

>>39965500

>You use a dip belt to hold plates by your hips, then squat.
>Basically what it does is it takes your back out of the equation. Thus the movement is basically 95% limited and focused on your lowerbody.

A.) It sound like you'd have to do it on boxes or something so the weights can dangle below you
B.) That sounds like something impossible to load heavy enough to matter for the type of trainee that might need such specific accessory work to add volume on top of just doing the competition lifts.

>This allows you to avoid recovery issues with your spinal erectors, that are so often subject to detrimental fatigue levels and bottlenecking your main competition lifts

If the goal is just to remove the erectors from the lift, why not leg press?

Also, I have zero problems progressing competition lifts, except maybe goddamn bench press. ESPECIALLY not squats. They're also not terribly low (except for goddamn bench press).

I've got stupid short femurs, so I'm a natural squatter, but this seems like a bunch of overwrought crap that most trainees, ESPECIALLY the scrubs you're going to find on /plg/, are better off ignoring.

>>39965585
louie simmons belt squat machine

>>39965453
Why do you have such a boner for paul

TRAPPY GET OUT

livia cavalcanti begone!

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Now that the thread seems to be back on track and the shitposters have been driven off, I'm going off to bed and take my time of rest.

Have a good day for those staying, and remember to be open minded and curious, but at the same time to scrutinise "facts" as much as possible.

>>39965598

He's a good friend. People have friends, you know.

Thank god trappy didn't get the last word

>>39965557

I'm 99% certain that no one here is claiming front squats don't involve your back, and your upper back to a greater extent than back squats.

My claim, at least, is that treating "front squats" as a "back" exercise is stupid, because they so heavily tax the quadriceps, and other lifts (fast pulls, overhead lifts, rows) can strengthen your back and specifically upper back better.

The best thing front squats do is train the recovery from heavy cleans. Back squats strengthen the quads (and hamstrings, glutes, erectors) better, and a variety of other stuff can strengthen one's upper back at least as well.

Cool now he's gone we can all agree frontsquats are a great accessory because they don't beat up your back and work your quads and abs right?

>>39965637
I up vote this

>>39965576
>deload
wat. fuck off you genetic dead end

>>39965576

Your program sounds like a clusterfuck.

Take it easy until crippling pain subsides, then do a quick LP stint, starting light, to get your n00bgains back, then do Texas Method.

>>39965644
Yes obviously

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>>39965585

>A.) It sound like you'd have to do it on boxes or something so the weights can dangle below you

Yes. Look for the post where I mention the video and give it a look.

>B.) That sounds like something impossible to load heavy enough to matter for the type of trainee that might need such specific accessory work to add volume on top of just doing the competition lifts.

It's been used and recommended by someone who's well known for being one of the bests at squatting, and who has done well in weightlifting and powerlifting.

I've tried it myself on trainees of all levels of strength and it has not disappointed, although it is a bit finicky sometimes.

>If the goal is just to remove the erectors from the lift, why not leg press?

It's another option.
Variety is the spice of life, as they say.

>>39965583

>And it's valuable for a community of Powerlifters.

This whole front squat conversation, while interesting and actually lifting related, is completely useless to powerlifters. There is zero good reason for a powerlifter to ever do a front squat.

Did /owg/ died?

>>39965648
yeah feels bad being this shit at recovery. It's only been like 2 months since my last one too

>>39965650
I don't like this advice

>>39965647
give them gold for a month

>>39965654

>useless for powerlifters
>zero reasons for powerlifters to ever front squat

Sheiko and Dietmar seem to disagree with you.

Have a nice day.

>>39965654
That's not accurate. Front squats make a fine accesory for powerlifters looking to strengthen their abs and quads to help stay upright during back squats.

>>39965583
>in depth conversations as well
>actual conversation about lifting
Except no one wants to do that with you,because you always have to be the one winning the argument and you start linking 500 articles that you haven't even read.

Spoiler alert:if you took the time to read them you'd realize that most of the time they imply the exact opposite you think they do.(sets=volume) *wink* *wink*.

TRAPPY LEAVE AND DON'T COME BACK EVER.

>>39965661
I've only seen front squats on sheiko adv memeium load.

He doesn't think they're essential. Incidentally useful.

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LEAVE NOW AND NEVER COME BACK

>tfw trappy saved a derailed thread

You're an asshole but thanks.

>>39965664
A "conversation" with trappy is like a blind person telling you what colors look like.

>>39965689
it's like a guy telling you what it's like to be a girl

oh wait...

>>39965661
sheiko is a moron

>>39965615

>People have friends, you know.

wheredoyouthinkweare.jpg

>>39965653

>Variety is the spice of life, as they say.

That's why I jack off to different types of porn.

For training purposes, consistency is key. You need it to measure progress if nothing else, and it REALLY helps to drive progress.

Though those at the upper echelons of Stronk are going to need more complex training to get MORE Stronk. The scrubs here REALLY need to do their sets of five.

Also, if you're still here, my knee aches. It weirdly didn't ache while actually squatting earlier, but walking around it is sore, especially as it is locked out. I think it's because I was trying to clean something low to the ground at work on Sunday and I was resting my fat ass on top of it, on top of a rock hard floor.

Ice or heat you think? I'm probably going to take a couple Advil before bed to get some blood flowing and limit inflammation

>>39965662

>Stay upright during back squats

Is this an equipped lifting thing? I'm pretty sure it's not really a RAW lifting thing.

>>39965723
>>39965723
enjoy your snap city rippedrone

>>39965723
Don't think so. You can lean a bit more in equipped to use the suit more. Le vertical shins meme.

>>39965698

It's like someone on /fit/ telling you what a vagina feels like

>>39965732
it's like a deaf person telling you that your taste in music is wrong

>>39965723
Upright back squats are a thing of beauty

>>39965740
its like getting bench press advice from lith

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>>39965747
stop.

anyone know where I can find some straps for front squatting?

I don't have the mobility for the rack position and straps help over time to develop that instead of using the cross arm method

>>39965788
just do some rows instead, they're both good upper back exercises.

>>39965747
or deadlift advice

>>39965788
you can find traps for front squatting right here. Good for you that traps help you on your mobility

>>39965788

what's limiting your mobility?

>>39965803
Wrists primarily and shoulders second

starter 3 months ago
Squat 50x5 ->105x5
Didlift 60*5 ->135*5
Binch 35*5 (LMAO) -> 65*5(LMAO)

Si it time ti start tm?
Im not stalling too often but oh god starting strength is getting so boring and my bench ks staying shit

>>39965811

idk what to do about wrists because mine are hypermobile, but broomstick dislocations and lat stretches tend to help when my shoulders are fucky

>>39965740
Nailed it

>>39965788
Just do frankensquats my nigga

They are superior because you can't cheat and dump forward.

Zombie 4 lyfe

>>39965817
If you are bored of starting strenght pick something you will enjoy more.

Enjoying means you are trying harder which means you make better gains.

Guys noob question here.

I really dont like doing front squats because they feel just awkward.

Can I do chinups instead?

>>39965818
I want the straps to help in the interim while also working on mobility

I'd really like to front squat on my light days

>>39965870
Have you tried front squats with straps?

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>tfw actually losing body fat
>tfw cold even though it's 1° celsius
Just cannot win, can I?

>>39965817
>2,5 kilos of progress per week on bench

thats real good, dont understand why you are lmaoing

>>39965817
Yes you should move on to TM don't make the mistake of trying to run SS as long as possible cause you'll stall hard and get demoralized

Fug i just popped my back tumor squatting. Blood everywhere.

Anyone else ever pop their back tumor when squattin?

Is clarence ever gunna compete at the olympics>?I was just looking at the records from rio and he's basically at the same level as the guy who won silver in his weight class

>>39965953
No

He's on the juice big time

Rate me /PLG/

Bench - week to week increase based on AMRAP

Squat - 4 week cycle ended by 1RM test

Deadlift - 4 week cycel ended by 1RM test

Monday – Deadlift (light), squat (moderate), bench (moderate)
Week 1:
Squat – 75% 5x5
Bench – 75% 2x6, 75% AMRAP
Deadlift – 60% 10x1
Accesory: pull up 3x8 , biceps 3x-12-15
Tus – Squat(heavy), bench (light), deadlift weak links
Squat – 8RM, 8RM weight 3x – 5-6 reps
Bench – 70% 2x8, 70% AMRAP
Hip thrust – 3x8
Barbell row – 3x8
Accesory: Dips 3x8, biceps 3x12-15
Fri – Deadlift (heavy), bench (heavy), squat weak links
Deadlift – 80% 4x4
Bench – 80% 2x4, 80% AMRAP
Pause squat 3x8
Bulgarian Split squat 3x15
Acessory: pull up 3x8, biceps 3x 12-15

>>39965960
Unlike the rest of the olympians ?????????????

>the bronze medalist had a 2 year suspension prior to rio

lmao

>>39965981

and zielinski from poland was banned beacuse he failed a drug test during olympics

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>>39965653
Hey trappy, what are your numbers? I'm new to plg and am curious?

Tfw I'm getting obsessed over Esme, what do?

>>39965975

why not switch monday with tuesady mmmmmmmmmmmmmm

>>39965981
No it's just that Ireland has strict anti doping standards compared to other nations

They won't let him anywhere near competition if he can't piss clean as opposed to countries like Russia which engage in state-sponsored doping

>>39966015
>degeneralda
>not trappy
shit taste

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bruised/dislocated the knuckle in my pinky. i tried to hit the gym today for a reload on my bench since my gym was closed for 4 weeks over christmas. first week back and i couldn't even do the warm up sets because it hurt so bad. gonna have to let it heal for 3 more weeks. i can literally feel the progress i made last year slipping away.

>>39966015
Get in line. I was here first.

>>39966098
esme does fisting now?

>>39966081
press f to pay for respect

>>39966028
Actually you have that mistaken

Russia wouldn't let them go to international comp if they tested positive, because it would mean he isn't following the official doping protocol. Ireland would ban him from all competitions.

Ironically, in Russia people dope more than they're allowed to beat domestic competition so they have to run a clandestine internal doping system to catch the dopers who are doing more then they're allowed.

>>39966115
>ronically, in Russia people dope more than they're allowed to beat domestic competition so they have to run a clandestine internal doping system to catch the dopers who are doing more then they're allowed.

Source or pulled out of ass

Do you jerk off after training, and how do you feel it affects your strenght gains?

>>39965975

anybody?

>>39966116
Knowing Russians I can believe this.

>>39966116
Mclaren doping report part 2

Google it.

Actually its not a clandestine system. They do normal testing, only they report all tests as passing to wada and then take action on the failing tests internally without telling anyone except the athlete and coach concerned.

This is the "disappearing positive methodology"

Also the head of Russian anti doping developed new tests for anavar and turinabol.... And then devised a doping protocol that could defeat it. And anyone who wasn't doing his doping protocol wasn't allowed to go to real competition.

Note. No designer drugs. They spent millions on using tbol and anavar better. And then millions on using the FSB to work out how to break into b sample bottles undetected (to the naked eye, not to pros)

>>39966015
trip on smooth

>>39966118
Yea sometimes I have a jerk between sets too. Never pre workout though, I need my mana for liftin.

Until she shines.... Until she shines...

https://m.youtube.com/watch?v=9Ooj6pEd6YM

So pretty....

>>39966386
I hate the vibe of their album art so much.

>>39965944
Yeah who hasn't popped their back tumor while squatting? That's what chalk is supposed to prevent, dumbass.

Can I get a form check? Went back to my powerperfects since I couldn't get into a decent position with flats. Still trying to teach myself to sit down more instead of back. Is my forward lean acceptable?
https://youtu.be/VtvqFu_80tI

>>39966472
forms fine for a max

red on depth though

>>39966565
O-okay... Thanks.

>>39966472
You have no control. Ballistic squatting like that will only get you so far.

>>39966472
Yeah forward lean going down is fine. That bum shove isn't .

>>39966602
That was fine

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>>39966620
Islet what should be more difficult benching

4x3 80%
3x6 75%

im trying to formulate an idea abt smthing

>>39966620
>it's fine, except for the "bum shove"
Great coaching there boss.

>>39966650
>3x6 75%
This is much harder

>>39966655
what on earth? It unironically is okay coaching. Not enough on it's own, but works as a good one line of advice.

You know I literally have hundreds of hours of coaching experience?

>>39966674
Are you generally interested in Doping politics? Im asking because i find your posts regarding the russians very interesting

>>39966698
Yes, does it show?

>>39966698
Isley is an IPF IWF WADA approved Britbong,m8.

>>39966620

what on earth is bum shove? kicking homeless out of your bed in London?

>>39966747
When your bum rises before your shoulders.

Others call it a good morning squat but that's not an unambiguous word

>>39966713
Yup it does. Btw, why do you inflate your sheiko so much but then strongly advise against doing so for other lifters? No meme answer pls.

>>39966747
>>39966763
hip shift*

>>39966777
I'm much better at reps than most (I could do 190kg for a 3x5 when my 1rm was 212.5, and similar for the bench and deadlift) and also I'm mentally deficient; I just want to work hard not smart.

>>39966786
>I'm much better at reps than most (I could do 190kg for a 3x5 when my 1rm was 212.5
you realize that was because you did wilks programming right?

>>39966777
Isley is legit retarded

>>39966801
Yes, and what does that change? Does that make me less good at reps?

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Why do you fat powerlifters smell like the most pungent sweat ever?

It's always the chubby powerlifter with a hoodie on that smells the worst. Do you ever wash your clothes?

Jesus christ its unbearable.

>>39966826
Everyone who runs a program that consists of microcycles to peak for a 3x5 day every week will look like they're "better at reps" once they max. Doesn't really mean anything though.

>>39966843
reeeeee normies I lift all the time I don't have time to wash my clothes reeeeeeeeee gym is for lifting not for smelling nice.

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>>39966858
u a lil stinky fella

at least wear deadorant, might hide some of the stank

Has anyone ever researched the negative impacts of something like powerlifting on the heart?

It would seem logical that it suffers quite a bit by the high pressure nature of the lifts.

>>39966921
that doesn't seem logical at all. it seems way more logical that your heart becomes stronger and healthier by using it since that what happens to the rest of your body when you exercise.

>>39966921
Nah, the cardiovascular System asopts to the sudden but frequent Spikes in blood pressure. Given an otherwise healthy athlete i think its actually beneficial.

>>39966843
No, I only wash my gym clothes (pants and a jumper) once a month at most. I don't see a point to doing it more than that.

Always have a cleanish t-shirt because that's just whatever I wore that day.

>>39966951
Medium bait

>>39966921
I have Wolff-Parkinson-White syndrome,the Valsalva maneuver actually helps with the syndrome.
I haven't had symptoms in a long time but I know that they would quickly come back with cardio

>>39966957
Not bait.

What is the point in washing clothes I only wear for one purpose, in which I'll get sweaty anyway?

>>39966940
Training against resistance is very often linked to negative impact on cardiovascular health.
A classic example for something negatively impacting your heart is when you cycle uphill (in a more or less extreme fashion of course).
It's considered unhealthy as you work against high resistance all the time.

The heart becoming stronger aka bigger is the opposite of what we want though, btw.
When you do cardio your heart becomes not stronger or bigger, it becomes more efficient at pumping and thus needs to work less.
Working less is what we want for our heart.

>>39966947
Meh, sounds too squishy. Some actual research would be cool.

Why am I the best tripster on \fit\ and on youtube you ask?

>>39967063
No one asked

>>39966786
Inflating is the best

>>39967078
Stop being so rude.

>>39967063
I like you because I have not heard of you before.

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>>39967105

Isn't it a sign that youre not ready for sheiko yet if you have to inflate it a lot in order for it to feel hard enough? I mean couldnt you still do a more linear higher intensity program instead? I never heard fil say that sheiko feels too easy for him with his Kind of Max numbers.

>>39967122
Very good thinking. I agree.

Too bad not everyone uses common sense like you.

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>>39967122
>>39967130
Ive done many linear high intensity progs and always stalled or barely progressed and so far my sheiko is inflated by 12kg on squat alone

>>39966858
>>39966951
What the fuck? This can't be serial

>>39967122

No, one thing has nothing to do with the other.

I've inflated sheiko the first time I did it on all three lifts and my total still increased by 50kg in a single month.

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>>39967185
Tfw too intelligent not to sheiko and inflate it

>>39967163
Should be "to whom do you listen?"

>>39967185
>increased by 50kg in a single month.
wtf
what do you total

>>39967206

Back then my numbers were pretty low.

>>39967122
>>39967130
Either way, running like a one month cycle or something is a fast and easy way to improve your lifts so that you won't have to worry about inflating anyway.

>>39967200

Why are you letting trappy-chan get credit for your work with the coaching bullshit.
She even brags about it non-stop...

Just because she told you to do sheiko doesn't mean she deserves any credit for your success.

>internet coaching

youd get better coaching posting a form check here and on readit

>>39967227
what do you mean
are you saying
>do shieko
doesnt count as coaching??

>>39967185
>in a single month.
>improvements

Candidate for should not be doing sheiko

>>39967289
It's better than doing some stupid weekly progression thing that is hard and requires near perfect recovery, you'll get the same if not even better results from just doing a one month sheiko run.

>>39967227
Because you people are too gullible not to understand a joke even when its this obvious

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>>39967289
>Candidate for should not be doing sheiko

This is my favourite.

>>39967359
And you are too gullible to not understand that you replied to a bait post.

wew

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>>39967227
>>39967200
Not gunna lie I got triggered when trappy said "we" to Frog aiming for records in April, irritated me so much i thought about it for a minute or so

>>39967404
Sean more than trappy

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>>39967426
Considering the amount of hate she was getting over it yesterday i doubt there isnt people with the same thoughts as the post i just responded to

REE IM GETTING BIGGER AND JUICIER BUT IM STILL WEAK

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>>39967488
>she

Trappy is going progressively more insane everytime I come here.

Just did 12 reps at 70% deadlifting

want to die now

>>39967672
12 reps at 70% is not bad

Nobody online speaks to me and all my IRL friends talk shit about me

>>39967702

not bad in term it isnt hard? it was fucking hard for me im glad im alive, i was so fucking out of breath during it

every fucking rep reset and no t&g

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Think I'm brewing on an aydeeductor tendonitis in my left leg again.

Really makes me think.

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Published about an hour ago.

Bakkelund is back on the team! Unequipped, for the record.

>>39967864
What do those Finnish words mean?

>>39965453
Sup, just had a knee MRI and apparently I have mucoid degeneration (grad. II/III) of my medial meniscus. Also my ACL is completely ruptured and my lateral meniscus has signs of mucoid degeneration on its back horns. How fucked is my knee and do I risk fucking it up further by doing bar only squats until I get my orthroscopy?

>>39967864
Hurra!

I see it's low priority as always though, kek

>>39967909
Approximately "Non-comprehensive list of lifters that will never be outtotalled by British GDEs". I'm not really sure what they mean by that tho, what do you think?
>>39967923
What?

>>39967952
>

>>39967952
>>39967923
I think he means equipped spots > raw spots

>>39967952
I mean, I'm pretty sure Tony Cliffe has beaten your 120s

But other than that okay, I'll take the burn

Should I join the British Navy or Royal Air Force?

>>39968003
Raf

Way comfier

>>39968003
join the signals we can be bum buddies

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>>39968001
Take this as a token of my apologies.
It's an overweight, limping Finn saying "kiss my ass" to the Norwegian skiing team, because that's where our Norwegian values lie.
>>39967996
Uuu right, funding is lower and stuff.

>>39968055
What's that?

>>39968073
royal corps of signals

literally cushy: the corp

>>39968066
>Norwegian skiing team
Lmao, bunch of asthmatic weaklings that can't be out in the snow without getting cold sores.

>>39968101
What's the pay like? What do you do? Do you still get to lift?

>>39968066

Norwegian skiing and ski jumping team are shit in comparision to polish ones

>dopeway

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>>39967359

>mfw people believe the IPF shirt thing

My sides in orbit every time

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Guyz, what were your lifts after the first year of training?

>>39968153
XD YOUR NAME IS SO RANDUM

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>>39968179

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>>39968160
>[muffled "god damn it" in the distance]

>>39968160

130/70(xD)/160

>>39968160
Not saying because people will laugh at me-.

>>39968218
Not even sure about units/which lift is which tbqh.

Every possible outcome is odd.

>>39968241

squat/bench/deadlift

>>39968241

ohh forgot to say its in kilos in lbs it would be

287/154/352

>>39968249
1rms?

>>39968275

yes, plus squat was highbar, bench form didnt exist and deadlift form was shitty

>>39967918
Ask trappy, he's a doctor.

tfw lonely

>>39968160
>Guyz, what were your lifts after the first year of training?

S/B/D in lbs.

405/265/475 at 190 lbs

>>39968117
same as any entry role. but they'll put you through a degree if you're not a brainlet, and after 5 years literally half the people there quit to go work for telecommunications companies like cisco doing the exact same job but earning shittons.

yes, there's a gym and you'll get a lot of spare time after basic.

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>>39963091
>I feel pain in one of my shoulders (around rear delt) when squatting, with peak intensity right after I get out from under the bar.
>
>Suggestions?


Be comfortable with never making it.

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>>39968341

mirin

>>39968292
Ok, thanks. How long has it been since?

I am at 135~/95/160~ right now (six months in), so I wanted to have a comparison.

>>39968351
Thanks, basically did a year of 5/3/1.

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>>39967122

Sheiko repeats the same thing in basically every Q&A post or video: You're supposed to adjust the weights of your training. If it's too easy, increase the weights. If it's too hard, lower the weights. The spreadsheet is a guide, not a set of rules.

>>39966009

bw 48kg
Lowbar Squat 103kg
Clean & Jerk 75kg
Snatch 63kg

>>39967918

This is way beyond my current level of knowledge, so I'd rather avoid giving any type of medical advise on it. Sorry~
Wishing you a good recovery!

>>39966118

Before, I'm too tired after. Though I guess my fap requires more energy and leg vigor.

>>39967263

lmfao

>>39967727

Why would they talk shit about you?
You seem like a nice person.

>>39968365

One year from this moment now.

170/90 (my form got better just now and bench is probably around 100+ now)/190

plus i didnt lift for like 2 months and I had back injury beacuse of my shitty deadlift form

All lifts are nearly 3 months old, i didnt do 1RM since then

so taking it in consideration going from 130/70/160 - bad form to
170/90/190 - good form took me like 6-7 months and everything should be way more up if I didnt fuck myself with that injury

>>39968379

why lowbar if rest is olympic lifting

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>2017
>still not doing soviet standing bench press

Shiggy diggy
You guys wish you had a coach with as much training secrets as Frog does.

>>39968451

Back squat is important for weightlifting. Pretty much the main way of progressing on everything.

>>39968463
>39968463

but weightlifters do front squats and highbar, so why lowbar?

I want to post 1 day video of average to savage but I feel i will get roasted much

>>39968463
P sure he meant why low bar instead oh high bar, which is generally a lot more popular among you oly folks.

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>>39968479

Some weightlifters do lowbar. Some powerlifters do highbar. Makes no difference tBh.

>>39968503

>some oly liftters do lowbar
name 2

>>39968379
Yeah I have an appointment with a doctor tomorrow but I remembered you were a medfag so I thought I might ask for a second opinion. Thanks anyway.

>tfw had a panic attack and had to leave the gym

How many trips has trappy made leave? Seams everyone except for her personal clique has left..

>tfw only been using tinder for two days
>tfw already got a date
didn't know i was a chad, explains isleys dead end theory

>>39968565
More importantly, how many anons has Trappy made leave?

This general is honesty garbage in comparison to a year ago.

>>39968599

>using tinder for 2 days
>only one date

you live in a cottage?

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>>39968517

Paul Anderson, Doug Hepburn, Shane Hamman, etc

>>39968533

Still a mere student! sry ;~;

>>39968565

0

>>39968610
i mean date as in meeting up

>>39968503
>Some weightlifters do lowbar. Some powerlifters do highbar.
And none of these are good.

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>>39968635

Excuse me?

hey random people scrolling through the comments happy new year :) and i love you

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>>39968635

>>39968648

Love you too bby <3 wishing you a great year

>>39968635
>Some weightlifters do lowbar. Some powerlifters do highbar.
>And none of these are good.
Don't be retarded just to spite the tranny.

Squatting is squatting.

I high bar in pl comps because it saves my shoulders. Leverages come into play as well.

>>39968612
None of those guys squatted low bar for the purpose of increasing the snatch and clean & jerk. They did so to squat the most weight in their grander scheme of strength achievements.

That's like finding a few weightlifters that do sprints for some conditioning work, someone asks you "should I sprint if I want to be a good weightlifter?" to which you would respond "some weightlifters do, some don't". But it's irrelevant because their sprinting has nothing to do with weightlifting.

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>>39968623

still, 70% of girls on tinder want a fast sex, when you speak you just do ironic jokes, speak about dick, vagina and sex

girls = whores do not fight it

>>39968645
Not a powerlifter
Not a good squatter
Walking pharmacy

>>39968655
Also a walking pharmacy(seeing as he has competed and is going to compete in lolfeds)

>>39968659
>I high bar in pl comps because it saves my shoulders. Leverages come into play as well.
Are you a good squatter though?

>>39968599
The talent is inversely proportional to chadness?

Fil disproves it. It was talentlex's anyway.

Would you let a tranny operate on you or be your doctor?

I sure as hell wouldnt

File: Klokov 250kg Paused Front Squat.webm (2MB, 628x520px) Image search: [Google]

2MB, 628x520px

>>39968660

Back squats serve the same purpose regardless of bar height: Make your legs stronger.

The actual main squat for Weightlifting specificity and technique is front squats.

>>39968553
Stop taking pre workout.

File: ftm transboy.jpg (35KB, 403x537px) Image search: [Google]

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>>39968693

Are you gonna ask what genitals your doctor has everytime now?

lmao @ your life

>>39968681

lol

>>39968722
No, but im hoping theres some kind of rule that prevents them working.

Like a mental evaluation of sorts.

>>39968694
Yeah but why would you pick a squat variation that teaches you to lean more forward and fucks more with your shoulders/biceps as your secondary squat variation? There is no reason at all for weightlifters to do lowbar.

>>39968612
>0
Bodorio, virtus, garagebro, BenchBro,
Am I missing any?

>>39968744

meh, she just posted lowbar beacuse thats the way she squats the most weight but probably sticks to front

if not shes retarded

>>39968722
>lol
Fine I'll give you Haack but there is a reason that he's one of very few people that does highbar at a higher level competition.

>>39968755
>Make Bodorio and Virtus leave
>Then make garagebro and benchbro leave
He redeemed himself.

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>>39968744

>lean more forwards

so any back squat

>fucks more with shoulders/biceps

I don't have any issues there.

>there is no reason at all for weightlifters to do lowbar

Some highly successful and famous coaches argue there's no reason at all for weightlifters to back squat.

>>39968736

Nope, no such thing.

And a metal evaluation wouldn't affect transpeople at all.

>>39968755

None left because of me
3/4 of those still post here with frequency

>>39968759

ye