/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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Second for sumo is a meme-tier variation for white nu-males with a below average penis length and/or girth

3rd for not taking advice from someone who doesn't train, nor have coaching credentials, nor proper levels of testosterone

>Tfw university of liftconsin makes the thread topic again

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>>40005032
Wait can you not deadlift 4plate yet?
And you're doling out judgement about deadlift variations?
lmao

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>>40005089
Not only that, but he was deadlifting in heels

>>40005089
Incorrect, I have deadlifted 4 (four) AMERICAN plates before.

>>40005106
I have slippers now ;')

>>40005114
I'm proud of you for the fact that you finally nutted up and took a direction for your life's course. Enjoy the sea.

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>>40005146
I'm actually going chair force for that QOL and 4 year enlistment. I got 55 college credits so I can go straight in as an E-3 and probably be E-5 by the time I'm on my fourth year.

>>40005140
I thought trappy was faking and using a little girl's photos from facebook? Is the logo shopped?

>>40005140
>ywn pick the boogers out of that piggy nose

>>40005162
Good on you lad. I hope you accomplish all you set out to do.

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>>40005114
>tfw missing out on a slight bit of extra volume due to not having access to american plates
FUCKING CHEATING AMERICLAP BURGER MOTHERFUCKERS REEEEEEEEEEEEEE

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>>40005212
They don't call you eurocucks for nothing it seems LMAO

(you could just throw on an extra microplate onto each side to account for the difference ya dummy)

About to finish my first week with benching after taking a 6 week break due to moderate stabbing pain in the rotator cuff.

I can "feel" where the pain was during bench, along with tightness, but within normal ROM everything seems fine. Can I just monitor the shoulder but continue as normal? Should I be doing some prehab/preventative exercises? Any suggestions if so?

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>>40005223
>implying I'm autistic enough to unironically own a pair of microplates

>>40005032
what does plg consider a reasonably lengthy/girthy cock?

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>>40005232
I unironically bought micro plates during SS since I couldn't increase my bench and OHP by 5lb increments once they got to 185/125 respectively.

It didn't help much for bench since SS is ass for bench (anecdotally) but my OHP shot up to 145 3x5 while I was still benching 190 3x5. There was no way my OHP would have gotten that high without microloading.

I just bought industrial washers off some hardware site that fit the bar and weighed 1.25lbs

>>40005251
8x6 you fuckin' dunce

Are you new? If your cock ain't AT LEAST fitting to those MINIMUM requirements you honestly might as well just end it. Here is a link to get you started

http://www.wikihow.com/Tie-a-Noose

>>40005252
>SS is ass for bench
DELETE THIS NOW

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>>40005268
I'm afraid I can't do that booby

>>40005252
At that point I'd rather just switch to something periodized.

Also;
>OHP

>>40005278
When are you and trappy gonna fuck already?

>>40005283
It was my first few months of lifting and I wanted to eek out all the LP I possibly could. I switched to TM afterwards and made lmao no gains on my bench.

Only program that really helped improve it is Sheiko, simply because of all the volume and frequency which I was not used to on Ripptits style programming,

>>40005306
When she finally MEETS ME SOMEWHERE so I can smoke her fucking ass (with my cock)

Is liking traps gay?

>>40005324
Yes.

So is pegging for that matter, and cunnilingus.
>>40005307
pls tell me you didn't do TM with bench only 2x/week

>>40005341
how the fuck is cunnilingus gay?

>>40005341
I did it by the book. I added some Spoto on RD but it didn't help.

It brought my 5rm from like 190 to 205 and then I had to cycle down to 2x3, and I failed 215 2x3 right after.

VD never felt like it was enough, RD felt like it was a waste, and I loathed ID because I didn't feel confident in my abilities and had to push really really fucking hard just to hit the 2x3 sets, like literally every set was RPE 11.

>>40005320
You're such a cutie, Paul. Ily

>>40005366
because the clit is a proto-penis.

>>40005366
If you have to ask, it means you're a faggot.
>>40005374
Rippetoe memegramming is really not that good Tbh

>>40005395
Imo, the memegramming only really works well for the non main lifts, IE ohp, weighted chins, etc.

>>40005386
Pls be in NJ?
Pls have a vagina or fempen?

>>40005395
Yeah, I wish I knew better back then. Despite eating like a horse and unironically doing GOMAD (the black cashier lady at 7/11 actually nicknamed me 'Milkman' after a few weeks of me coming in to buy a gallon every day at the same time), my bench would just not fucking budge.

Whether that is a consequence of programming, not trying hard enough or me just being a complete GDE, I don't know.

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>>40005419
This. How my OHP was 145 3x5 while my bench was 190 3x5 I still don't know.

But god damn memegramming and memeloading made my OHP freakin' explode. I also realized the set was much easier when I would clean the bar off the ground as opposed to unrack from a cage.

>>40005420
>>40005447
Probably just your technique sucked and doing what were practically max sets all the time didn't give you a chance to improve.

Weird about that OHP shit though, I stopped training it seriously a long time ago, but I did get it to 70kg for a double.

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>>40005324

No.
Linking men is the definition of gay.

Linking dick isn't any specific sexual preference. Every men like their own dick, at least in general.
If it's a woman with a dick, it's still a woman therefore heterosexual preference.
If the man has a vagina, it's still a man, therefore homosexual preference.

Don't agree? Tell me if heterosexual men would nail pic related, and then I'll tell you what his genitalia is.

Source: Gay men don't like traps, only straight and bi men.

PS: Assuming traps = trannies like Trappy-chan or Bailey Jay.

>>40005495
>only straight and bi men.
Sick fuck porno addicts*

>>40005495
Do you link the fire as well?

Also what about traps like Styx from the disc?

>>40005473
Yeah my bench was always close to max sets. Even when I first started running SS, as soon as I broke the 1pl8 milestone every set was a fucking struggle Easily RPE 9.5-10 on all sets, leaning more towards 10.

I failed so much and reset so much I developed a perfect 'feeling' for when I did all I could on that bench set and knew there was no way in all hell I'd be able to push out one more.

Did you unrack the OHP or clean it up? I also did that little hip drive thing Rip taught at the start of every rep.

>>40005524
Unrack

I was running Dietmar at the time and was just memeing in the gym

>>40005529
Well if you ever start OHP'ing again try to clean that shit up and press from there. I guarantee it'll 'feel' easier.

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>>40005393

This is wrong.
The "protopenis" will turn into either a clit or a penis. The clit is pretty much a dick, same type of tissue and cells, works basically the same way, gives basically the same pleasure, etc, but it's not a "protodick".

>>40005366

I mean, if you're performing cunnilingus on Buck Angel that would be pretty gay.

>>40005512

So liking women means you're a porno addict?
So pure men do what, fuck goats?

>>40005393
That makes no sense.

>>40005395
But I don't like dick?

>>40005549
Ah, I only do Zydrunas presses now, treat it completely as a bodybuilding movement only.

Will remember though, I guess it makes sense.
>>40005559
Unironically putting your mouth anywhere near Satan's cavern is basically like sucking 50 dicks, plus the whole submitting to a woman thing.

In fact, I'd actually say it's slightly less gay to fuck a trap in the ass than to perform cunnilingus, if you really think about it.

>>40005224
someone, pls, I need to know if I'm ok or actually 2 minutes from serious injury because I can't tell.

>>40005551
Nice powerlifting related post.

Keep up the good work.

General derailed

>>40005551

Did you really expect an answer to "why is cunnilingus gay" that wasn't a joke?

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>>40005619

Webm is related to powerlifting, therefore the post isn't unrelated.

And the first comment is on embryoanatomy which can be considered related to powerlifting.

¯\_(ツ)_/¯

>>40005632

Doesn't take much to derail /plg/, really.

You knew what you were doing tho.

>>40005653

There are people who unironically believe sucking a woman is gay here. I know cause I've talked to these people outside of these threads.

>>40005032

Preach it, brother!

>>40005667
I wanted to see if I could.

I could.

Nice.

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>>40005702

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>>40005140
>>40005002
>>40005020
>>40005551
>>40005667
>she
embryo anatomy has nothing to do with powerlifting you mentally retarded, fuck. Why do you not get banned for your constant shitposting? You don't actually know anything that's worth having you be a trip.
>>40005165
It's obviously shopped, you fucking mong.

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>>40005733

Your post has nothing to do with powerlifting.
Not even your picture.

If you want to see /plg/ have no shitposts, start with yourself who are the biggest issue.

>>40005162
Good move guy, AF life is cake. Take some classes while you're in, save some money, and use dat dere Post 9/11 money well.

>>40005224
If you feel more or less fine, keep at it. Light flys are great for keeping your chest and shoulders happy.

>>40005749
You in AF? What job you end up with?

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>>40005224

Do prehab exercises, stretch (like 4-6x per day) and improve your mobility, and keep benching if you can do it with good form and no pain. Also, do pendulum exercises.

If you feel anything while benching, better to stop immediately.

Your rotator cuff can heal back to 100% and you'll be fine eventually. But if you keep working through discomfort or pain it's never gonna heal and it's just gonna get fucked up further and further.

ps: a handoff is safer than unracking on your own.

I ship TrappyxIsley they're the true /plg/ otp.

>>40005748
You need to leave

>>40005232
well no you'd own 5 pairs

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>i identify as a tranny

>>40005748

>Weight class babby squats moderate weight

Please only post quality webms in the general.

>>40005798
why do you have such a problematic name?

>>40005787
No, Army. The memes are true, all of them. Airforce life is smooth sailing, you'll have a consistent, fixed schedule, you'll get your shit done, then you'll go home or to the barracks (which don't suck) and be pretty much free. You'll have all the time in the world for training at good, free, on-post facilities, more money than you know what to do with unless you're a complete asshole, and moderately better food than the other branches.

>>40005728
1v1 me tower of heide

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>>40005836

That is 15kg less than the previous world record mate.

>>40005846

Nothing problematic about my name.

>>40005817

I just came back from lunch, I'm fine don't worry.

>>40005849
Wew good to know.

Now that you know that you considering trying to swap into the AF once your enlistment is done or are you just gonna go back to school with the GI Bill and coast through civvy life?

What MOS? 11B?

Trappy can we do a scientific experiment? Can you not post for a week so we can measure decline in shitposting?

>>40005891
She already did that

It was even worse. Endless >bawww I want trappy back.

How new are you not to know this.

>>40005869
No, I'm out. Putting myself through grad school right now. And yeah, figured if I was gonna join the Army, might as well join the real fucking Army.

>>40005910
I only post sapporo IPF legal image, I don't actually read these threads

>>40005891
I can measure the amount of responses I got to my questions from other people than trappy and it's 0. I for one I'm glad trappy is here no matter how much shitposting she brings.

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>>40005748
Hmm, I see. So, pointing out that embryo anatomy has nothing to do with powerlifting, IS NOT powerlifting related?
Correcting your mistake, WAS NOT powerlifting related? Hmm, I see.
Your female hormones are fucking with your brain and should consider the inevitable; suicide.

A majority of the shitposting STARTS and STOPS with you. When you or your trip is gone, is when the shitposting will be reduced.

>>40005910
I've been here for years. When he (trappy) left no one cared aside from the fags who want to fuck him. You being one of those fags.

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>>40005911
I'd be lying if I wasn't eyeing up 11B for some time, but since there is nothing going on right now I don't want to just fucking mop the barracks for 4 years straight.

I'm honestly really excited for basic. It's crazy how much my life has done a 180 flip in just a week or so.

Hope everything goes well for you brutha. Good to know there is an anon in /plg/ I can bullshit about this with every now and then.

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>>40005891

Pretty sure I did that for like 5 months.

>>40005921

Just want to say I'm your fan, keep up the meme work.

But Sparrow in japanese is Suparo (name) or Suzumi (bird)

>>40005975

suzume*
and I guess it can be either suparo or suparô

>>40005958
>since there is nothing going on right now I don't want to just fucking mop the barracks for 4 years straight.

That, a ton of field time, and cleaning your gear, yeah.

>>40005975
Those 5 months were the best /plg/ has been since you came.

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>>40006006

Objectively wrong. Stay mad.

>>40006032
How would you know if you werent here?

>>40006032
spooky deadlift jack ghost

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>>40005865

Meet me somewhere.

>>40006045

https://desuarchive.org/fit/

>>40006006
>>40006045
Faggot

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>>40005958
Paul
as someone who has already done two tours of rooty pooty shooty time don't do it.

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>Willingly giving away your freedom

But why...

>>40006067
lmao how do you fail a sumo at the top like that

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>tfw you keep forgetting to take your lifting shoes out of your gym bag and they've started developing a smell

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>>40006088

The same reason everyone else does.

$

>>40006094

His glutes couldn't finish the lift :/
I heard his fiancé spent that night spanking his glutes so that they'd learn not to miss it again.

>>40006088
Wanted to see the show.

i can't bench properly for the life of me.

either i'm super critical or super retarded.

my squat and deadlift are very good, but every rep higher than 50% 1rm feels extremely awkward.

i've tried flaring, i've tried tucking, i've tried just descending without thinking about either of those

i've tried touching high, touching just below nipple line, and touching low

i've tried every variation between close and max grip

i've tried gripping the bar jap style, regular grip, and a million tiny variations

i've watched all the good (and bad) bench press videos on the tube

i've tried most of these variations for an extended period of time

nothing feels good

should i just kill myself

>>40006144

>my squat and deadlift are very good, but every rep higher than 50% 1rm feels extremely awkward.

>>40006088
>describing amerifats
>pondering their poor choices
anon, i...

>>40006150

i meant that my squat and deadlift are very good, but my bench is terrible with anything over 50% 1rm

>>40006144
>should i just kill myself
yea go for it bud

Unless you are a turbo poorfag and the G.I act is the only conceivable way of paying for college, why would you enlist?

>>40006088
GI Bill
Money
A purpose
Escape from shitty hometown
To help instill the values of responsibility into me

etc.

>>40006079
It's so appealing on a primitive level despite everybody saying don't do it and how you'll be far behind everybody when you get out.

But it's something you can't do anywhere else, I guess. In spite of that, I'm not doing infantry because of the reasons I stated above.

Were you just a plain ol' jane rifleman?

>>40006144
bost

>>40006162
My thinking is that they are beta males who recently moved out of their parents houses and are looking for another master. And military is the obvious choice.

>>40006144
What are you doing with your shoulder blades?

>>40006201

i row myself to the bar and squeeze and depress my shoulder blades, while trying to put the weight on my traps

>>40006176
>ywn fly to NJ and have Paul fuck you silly before he departs

abstract feels

>>40006176
>money

Don't you make fucking peanuts?

>>40006144
You sound scrawny and unathletic.

Maybe try building up to a couple hundred pushups a day.

Then try benching. You clearly lack basic ingredients.

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>>40006144

Have you tried
.
.
.
.
Sheiko?

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>>40006144
Post video

>>40006213
Maybe don't depress them. Leave them kind of "in the middle" or even shrug up a bit.

>>40006243
I'm going in as an E3 cause of my college credits and can probably be promoted to E5 before my 4 years are up. As an E3 with 0 years Time in Service I make around 22k a year.

Not a lot, right?

The thing is, they provide you with housing, medical, all kinds of insurance, food and even fucking clothing. That 22k I get on my first year is almost all DISPOSABLE income I can throw in the bank to save for later.

And it only increases as my TIS goes up and I get promoted.

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>>40006144

Actual answer:

Sheiko. You need a program with high frequency, high volume, low-moderate intensity benching.

All the volume and time you spend benching with weights that allow perfect technique will get your body used to it, like a natural thing.

Kinda like playing the guitar.

>>40006255
>happy because recently hit 200kg dl
>there are people who bench 250 for reps
I don't want to lift anymore.

>>40006243
Your food, housing, and medical care is all covered. If you want to take classes, they'll pay quite a bit towards tuition as well. If you don't have kids, your whole paycheck is basically disposable income.

>>40006176
I was a combat medic,studying to become an anaesthetist now. I'm sure you've already thought about this but I would seriously advise against doing any combat role. Sure it's a rush you can only really understand once you've lived it. It's equally as abhorent as it's exhilarating. Seven of the guys I served with closely have killed themselves in the last 5 years. If you are deadset pick something that will get you a decent civilian job once it's over. Also don't feel ashamed of switching to reserves after basic if you can't handle it.

Today I DL in oly shoes and honestly it felt easier. Is this a sign of my quads being stronger than my hamstrings or why does it seem like I could pull more in oly shoes ? Honestly I could just get in a way better position at the start of the lift and the weight moved pretty easy.

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>>40006287
Telling rank novices to do sheiko........

Just fuck off, dude. Take a 41% chance for us, please.

>>40006265

i used to do that, barely a difference for me

>>40006255
>>40006287


i am doing sheiko beginner, second time around but my 80% 2x4 today felt extremely bad

i just don't know any more.

>>40006262

i think i'll maybe go try every single combination that exists with very light weight and film from multiple angles and just stick with what looks best, don't know if this is better than just trying to fix my current form

>>40006088
Not sure about american but here it's
>get paid for studying
>get paid over average wage for studying
>free food, healthcare, clothes, and accommodation
>guaranteed job in your specialization after finishing uni
>can retire at 40 and get huge pension
>or already have experience so much easier to find a job
It really is fucking appealing.

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>>40006331

Bad as in difficult?

You sure it's not just fatigue?

>>40006289
That man is on drugs

There are a few natties who bench 200 for reps and very, very few who can do 250 for more than 3.

>>40006347
Nobody cares about natties benches you cuck

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>>40006331
>i think i'll maybe go try every single combination that exists with very light weight and film from multiple angles and just stick with what looks best,

Oh, you know, you could post it and maybe get advice from someone who knows more than you.

>>40006287

wtf trappy hes saying hes fucking green

just do ss, sl or 28 from gnuckols with 3x beg bench, 3x beg squat and 2x or 1x beg deadlift
(you can even try hitting it 3x but cut any optional exercsies than)

1x:

squat, bench + 2 optional for upper body
squat, bench, deadlift
squat, bench + 2 optional for upper body

2x

squat, bench, deadlift

squat, bench + 2 optional

squat, bench, deadlift

or 3x

squat, bench, deadlift
squat, bench, deadlift
squat, bench, deadlift

if you completly green no reason to work out more than 3x a week just learn the pattern

eventually

squat, deadlift
bench
rest
bench
squat, deadlift
bench

but only 2x dead and squat than


also: are u benching on squeezed squezeed and retracted shoulders? are your wrists vertical? are you sure you have leg drive(but is up but touching bench, knees out)

im pretty fucking sure you dont have bench form and diffrent grips and touching there or there dont cover issue

>>40006345

bad as in i hit the rack 3/8 reps
bad as in my bar path was off on the way up on like 6/8 reps
bad as in my wrist hurt for 8/8 reps
bad as in every time i rerack the bar is all the way on one side, so i almost miss my rerack, because i have a fucked shoulder (which is probably the cause for all my issuses). it's more internally rotated than my other one

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>>40006381

Lower your max on the spreadsheet.
Sit a bit lower on the bench
Wear wrist wraps
Only try to rerack once both elbows are completely locked

If you have issues with internal rotation, work on your mobility.

Do DB Bench instead of flys.

>>40006381

Use your eyes as reference for where you should lay on the bench. Most people have the bar right below or at their eye level. Pick the closest position to your chest that you can and that the bar won't hit the racks when pressing.

>>40006379

1. i lay down on the bench, eyes slightly below the bar (as per ss)
2. i take my grip, with pinkys on knurling, using a jap grip or whatever its called (as per ss)
3. i set my feet very far back to create a big arch
4. i row myself to the bar, while squeezing and depressing shoulder blades, while using my legs to push all the weight on my traps
5. before i unrack i make sure to use my legs like you described (butt is up but still touching bench) while squeezing my glutes and the bar hard
6. on the descent i focus on keeping my elbows under the wrist, touching just below the nips, while pushing my chest towards the bar to remain tight
7. when i push i push back towards my starting position above my shoulder joints, while imagining i'm pushing myself into the bench, to remain tight, while using my legs

>>40005523
Never link the fire.

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Dude. I'm fat as fuck.

>>40005619
You're a fucking faggot. You don't say this to any of the other posters that get off topic.

>>40006484
holy shit

lmao

>>40006484

https://www.youtube.com/watch?v=UMSWoIKUt98

>>40006421
Hey Trappy other anon here. If I can barely reach the bar while benching making it so I can't unrack without someones help is there something I can do about it other than changing gym?

>>40006484
stay puft marshmallow man

>>40006518
Can't adjust the rack height?

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>>40006484

Do you purposefully pull with a slight flexion at the thoracic spine now? Or is that the maximum you can extend the thoracic spine and your erectors are just very bulky?

Kind of interesting because when comparing with this video, the bar only really starts to leave the floor when your thoracic goes into a bit of flexion.

>>40006518

Use a yoga mattress or rubber mats for flooring or something to make the seat higher. Your gym should have something like that.

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>>40006287
Lol you've clearly never played guitar. Can you do anything correctly?
Offering advice is for people who not only have personal experience, but for people who are knowledgeable.
Having all the free time in the world to google search isn't a replacement for those things I mentioned.
>this post is clearly powerlifting related due to the webm
>thus I can say anything I want

>>40006531
nah it's 3 set heights the top one I can't reach at all the middle one is the one I can barely reach and the bottom one is almost touching my chest.

>>40006548
Wow I actually never thought of that. I'm gonna look stupid as fuck but whateves.

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>>40006552

I play guitar, bass, piano, drums, keyboards, cello, and a bit of tenor sax and accordion. Have messed around with violins before but didn't like them.

Also messed around with modular moog synths but never had money to buy one for myself.

>>40006484
Shirtless pic, stat.

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>>40006484

Woops, meant to link this vid

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>>40006596
Nice powerlifting related post.

Keep up the good work.

trappey is getting super annoying and very cringey lately

please stay on topic you assholes

>>40006625
Tbh he looks better now

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>>40006633

Np

>>40006634

Duck my sick

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>>40006638

He's definitely much stronger, but I meant to link the video when I asked about his thoracic spine in the previous post.

I'm curious about his technique.

>>40006596

bench guy here, look at >>40006445

>Kinda like playing the guitar.

i'm very aware of how learning works. i've studied it quite a bit. i play guitar (badly) and piano (decently) myself. it's just that i don't know what to practice on the bench, thus i don't learn anything. my squat and deadlifts are getting better every workout because i know exactly what to work and focus on

>>40006654
Can you record your sets next time you bench?

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?

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>>40006654
>>40006445

Unracking with the butt off isn't a problem, a lot of people do it. Makes unracking more comfortable. Just sit it back down before lowering the bar.

Forget about your elbows and wrists when lowering the bar. Think of nothing but maintaining tension in your legs, back stable, and touching the bar in the right place.

When setting up, don't worry too much about depressing your scapulae. Just retract them and put them in a comfortable position.

Once the bar is unracked over your chest, point your elbows out so your shoulders are internally rotated. Then as you lower the bar forget about your elbows, let them do whatever they want to do. They will likely do the right thing. Worry about the position you will touch and the position you will press from.

Don't use your nipples as measurement for where to touch, as your nipples move during the descent. Touch in the highest point on your ribcage, near or right at the end of your sternum. Make sure it feels comfortable to press from there.

Wear wrist wraps.

Post a video.

>>40006684
You have a retarded face.

>lifting portion of my shitpost
High volume programming can temporarily decrease test levels, resulting in waning libido and mood changes.

>>40006725

Citation needed.

>>40006729
scholar.google.com

google it yourself

t. trappy

>>40006729
try it yourself

oh wait

>>40006746
>>40006755

Burden of proof is with you.

>>40006548
No, I am just kyphotic and that's as straight as I get

The slight flexion is me being slightly weak.

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>>40006775

It's not really weakness if you're kyphotic :p

I was just wondering if it was intentional or not because many do it intentionally. Specially common in strongman as they can hitch it and only pull conv.

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>>40006596
I've played (professionally) drums for over 10 years, and have played guitar for 5-6. What type of drumming have you done? Specific type of kit (wood type) you enjoy?
I found drumming is a good form of cardio.

Why don't you just leave /fit/, or remove your trip? Why is it that you feel the need to tripfag in the first place?
Your advice is skimmed from google searches, even then it's very mediocre and only really applies to advanced lifters. Anyone can do what you do, it's just that a majority of these people are lazy fucks.

Question time.
My knees come in slightly (similar to knee valgus) on my way up from the bottom of a high bar squat, but then push back out to finish the movement. Is this fine?
I've read a lot of conflicting information and would like to further confuse myself.

>>40006808
It is a technical flaw

Fil is my ideal technique

>decide to not close lever for this first squat set
>Squats felt pretty good, didn't feel like death despite doing 8 reps
WTF is this magic. Do I have my lever too tight for squats?

>>40006914
Belt is a meme

go raw

>>40006914
Time to loosen the lever

>>40006924
I can't, squats with any appreciable weight feel basically impossible beltless.

>>40006932
Like it was weird, it basically didn't do anything for me until I got into the hole, and it was a very light increase in abdominal pressure. It is a deload week, but fucking hell, it shouldn't make squats feel this good.

>>40006829
>>40006596

https://www.youtube.com/watch?v=SM-0XEOGTvc

the best video on learning you'll find, once you understand it

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>incline bench literally feels like RPE 9.5 with 185lbs for sets of 5

Is this why I'm such a presslet?

>>40006964
Citation please?

>>40006964
Incline presses are hard dude, easily the hardest bench variation.

>>40006964
>>>>>>Incline

>Why you're a presslet
You don't try hard enough

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>>40006981

I don't remember them being this hard.

>>40006988

Out squat me then you can say I don't try hard enough.

>>40007024
Just give me a couple Sheiko prep cycles :^)

>>40006006
as someone who's peak browsing time in /plg/ was during that era, I can certifiably say that you are objectively wrong.

>>40007036
>>40007024
Uh oh, looks like someone should stop their bodybuilding memeing and actually work on getting stronger!

Also yes, incline presses are stupid hard. When I was doing Dietmar, they were never put in above like 50-60%, and that was more than fucking hard enough.

>>40006596
>moog synths
wtf i love trappy """now"""

>>40007049
Correction: 40-55% even!

>>40007036
>>40007049

It's not like I'm actively getting weaker running 28 free programs, and I'll still make fine progress. I ended up going down to 165 and it was still plenty heavy.

https://www.youtube.com/watch?v=uNggizAJvds&feature=youtu.be


I like this vid and I like JP as a coach.

>>40007080
He's gonna outsquat you bro

>>40007099
>Me outsquatting anyone
Very unlikely, even with the magic of Sheiko. Doubt I'll even pass 450 by the end of the year.

>>40007099

I hit 495 last week and I don't think he's squatted 405 yet. I'm fine.

>>40007126
You *missed* 495 last week

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>>40007126
>>40007124
wew, serves me right for making predictions without actually knowing any relevant information

>>40007138

But I figured out the problem and it would have been even easier if I remedied it then :^)

>girl using the hip abduction machine backwards
I am confuse

In other news, going to be front squatting to Flowers by Moby again. Hopefully I can pass 90 seconds this time

>>40007143
You really ended up putting your foot in your mouth this time anon

>>40007156
tempted to delete my posts Tbh

>>40006718

i'm pretty beat but i'll go to the gym tomorrow and post a form video of 1x5 on 50%, because it feels awkward as fuck at that weight as well so no point going higher until i sort it out

i'll focus on these points only and see how it goes

what's the best angle to record at? in front? from the side? or more like the webm you posted

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tfw 130kg is such a nothing weight for me now

All the benches at my gym are shiny as fuck so maintaining a proper arch is very difficult

Would it be autistic to use a piece of grip matting to try and deal with this?

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>>40007201

delet this

>>40007204
It's relatively normal

Hannah Chan/pinkshorts was at BG over new year. I spotted her putting bands on the comp bench. For grip. Totally unnecessary but habit I guess.

>>40007201
And all you had to do was gain more than 10kg of bodyweight and start training equipped!

>>40007204
Not autist. Lots of non powerlifters do this.

>>40006287
"Sheiko"

-trappychan, 2026

>>40007204
That's fine, or you could loop some bands around it and that seems to help a bunch for me.

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>>40007226
>Hannah Chan/pinkshorts

delete this

>>40007361
she look like one of those cheap thai whores that you can bring home and marry

>>40007369
I bet that's quite literally what her mom is

I got a rash from one of those hip adductor machines. The ones where you spread your crotch.

Never use those, they are very dirty

I'm about to describe the perfect girl:
>that girl from my science class

Prove me wrong

Protip: you can't

>>40007402

Well why don't you tell us what you like in a woman and show us a photo of her and we'll (I'll) tell you why you're wrong.

>>40007402
Reminder that no one is perfect and assigning the trait of perfection to someone you have a crush on/have a romantic attachment to only serves to make them disappoint you in the end.

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if my arms end up naturally like pic related when i grab the bar (ohp for instance, doesn't matter) without forcing them in place

which one is the fucked one?

>>40007481
f-fuck you

>>40007492
your left leg is much shorter than your right

How long did it take you guys to DL 6 plates after hitting 4?

>>40007530

thats not my leg

>>40007361
Lmao

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>>40007541
whats your kik

>eated 800 calories so far
>daily limit is 2100
>gonna have 800 cals for dinner
>have 500 free cals
>have weed munchies

What do I spend my calories on lads?

Is it normal for a lift to feel impossible the session before your skills test?

And should I really do all the work sets Boris suggests before I do 100 and 105

>>40007608
>2100 daily
Are you a little girl?

>240x11 @8.5-9
Feels good man

>>40007619
No I'm a twink cutting to even twinkier

Recommend me food

>>40007620
Good blob lol

Like good job but blob

>83 kg friend just squatted 545x2 @8.5
God damn

>>40007638
I know trappy might be misleading but its still powerlifting general.

>>40007660
Why is he not famous? That's crazy, much higher than current WR!!! FOR A DOUBLE EVEN?!!!

>>40007666
66kg weight class is in powerlifting

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>>40007608
>>40007619
twink cutting is great and cheep

also i recommend tv dinners desu its very easy to track

>>40007618
Yes

Rule of thumb for sheiko

All hard looking sessions will be weirdly easy. All easy looking sessions will suck dick (and not the feminine kind).

>>40007620

Pls be bench

>>40007691
But I mean

What to eat rn

Munchies bro

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AMRAP 4PL8 DEALDIFTS AND METAL LICKA TONIGHT BOIS

https://www.youtube.com/watch?v=FpF8Wa2yQH0

>>40007729
nobody cares about your meme bullshit you fat autist

>>40007718
Oh uh i would eat grapes or some type of chips thats what i do

>>40007691
>i recommend tv dinners
Never give advice again

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>>40007744
Wups! it appears you have shit posted! But thats ok /plg/ endorses every one getting along and bettering themselves.

we all have to start somewhere. Soon you'll be a contributing member to the world wide web's premier powerlifting and strength training forum!

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ALSO KORN

https://www.youtube.com/watch?v=nq9j1qkj2Vc

>>40007753
Mcchciken is what I eat

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>>40007766
>wow you recommend something that i dont agree with!!!!!!!

>>40007804
I mean thats a nice greentext and all, but you are wrong.

Please dont defend fucking tv dinners because you dont know how to cook.

>>40007709
Isley, you are a deadlift savage. How long did it take you to hit 5 and 6 plates after hitting 4 plates on DL? Pls answer my long armed friend

>>40007836
Its called simplicity

You know candito literally only ate fast food to cut its quick and easy especially for people counting cals

>>40007846
5? Like four months. 6? About four years. 7? About seven years.

Shoulders keep getting pulled out of position on Deadlift when I reach 90%+
Anyone have any ideas on how to fix it?
I was thinking rows (I only chin up right now) on Monday, I Deadlift on Friday's.

>>40007866
Candito is also a manchild who gets injured constantly and stays up all night often.

Starting to think you are one too.

Learn how to cook, its not any less simple if you know how to use a calculator.

>>40007846
Don't answer this

>>40007870
Dang. Not that it's onna change any of my training. Still gonna grind to put kg on my total.

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>>40007870
>four months

>>40007787
>ALSO KORN

>https://www.youtube.com/watch?v=nq9j1qkj2Vc
Lol. I legit rocked this shit in junior high.

Norse, we need more like you around here. This place is in a crisis of non-masculinity.

>>40007885
Just because you think it isnt the healthy option doesnt mean it doesnt work

Also candito has what now one back injury and he hurt his toe both more then likely unrelated to him "not cocking himself"

>>40007881
Heavy barbell rows. Programmed like every thing else.

>>40007909
Dude, my training to get from 3 to 5 plate was just go in and deadlift a new PR

>>40007932
How old are you again?

Just ask your mom to cook good dinners for you.

what is bleedingshoes up to? havent seen his drunkposting in a while

>>40007932
You are one boneheaded fuck. Going to stop arguing with you because you are just delusional.

>>40007962
>bring age into an argument
Well i guess you are done trying if you are resorting to that lmao

Also parents are dead maybe if i go ask her ashes maybe shell respond

>>40007987
>boneheaded
Oh now instead of actually trying to prove me wrong you are gonna insult me great argument

>>40008000
If you dont understand how eating tv dinners is not good for you or your training, theres no point arguing.

>>40008014
>no point in arguing
Well considering my training is going great and my doc on check ups say im very healthy i would say there is a case to argue but i guess not because no matter what i say youll try an argue against it

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>>40006829

I never had a kit of my own, drums cost a leg and a kidney here. I just played whatever they had in the studios or places. I only bought the sticks and two plates that eventually turned into only one plate.

>why don't you just leave /fit/

Don't feel like it.

>or remove your trip

Don't feel like it

>Why is it that you feel the need to tripfag in the first place

It was highly requested by the community in 2015. After a few months janitors started to make a mess in the generals I used to help, and the only way to continue helping in the mess was to trip as requested.

>your advise is skimmer from google searches

I write the google searches

>only really applies to advanced lifters

I helped coaching over 500 novice lifters during a whole year on /fit/. I want to say over 1000, but then I'd have to actually check the numbers and I have better things to do rn.

>valgus

Depends on the amount. A small amount if fine. If your knees are literally almost touching each other, you need to fix your shit.

>>40007075

They weren't mine though, were from a friend. He literally sold cocaine in order to buy the synths lol
He did get into trouble a few times, not with the police but with the people involved in the trafficking lol. But he's doing well now and only casually smokes weed, and has a good job.

The synths were a lot of fun though.

>>40008083
>I helped coaching over 500 novice lifters during a whole year on /fit/
>do ss

>>40008083
>I write the google searches

link 2 articles youve written available to the general public on google that give good advice. advising someone to follow someone else doesnt count

>>40007699
thanks, Isley!

>>40008083
>I write the google searches

How narcissistic can you get

>>40008043
>Well considering my training is going great and my doc on check ups say im very healthy
Did your pediatrician give you a lolli-pop after your big check-up?

>>40008083
>>40007492

plz

>>40008167
Okay thats a good one lol

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>>40008083
>I write the google searches

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>>40008167

>>40008091
>>40008125
please just stop engaging with the deluded

>>40006552

kek wtf

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>>40008091

I wish it was that simple. I had to quit because I couldn't keep up with uni and work and continue helping the people here.

Tried making a website to make things easier when the answers were basic, but people never read the links so it was to no avail.

I learned a lot though. And it was fun when there weren't newfags shitposting cause I have a dick.

People were so offended by my existence that there have been at least 3 different big "revolts" where people would go as far as to spam /qa/ begging the mods to ban me and fabricate evidence, spam /fit/ trying to convince people I'm the devil, and derail every single thread while I was trying to work and help the people in need.

>>40008125
>>40008158
>>40008187

It was a joke. Try washing the sand off your vagina, will make you guys less grumpy. ¯\_(ツ)_/¯

But if you want to be pedantic, if you google the titles of the articles I've written for /fit/, they show up as archive links on google. And many of them have original research and content that's not available anywhere else on the internet and are accurate to the point of surviving the scrutiny of hundreds of anon readers and even big names like Nuckols.

>>40008211
I love you trap, also if an individual can't get into starting position of deadlift, what could be the possible causes (basically back wont go straight)is it just hamstring tightness?

>>40008211

>Nuckols

deluded

>>40008211
>try washing the sand off your vagina

Will that make you feel better at your lack of one?

>>40007201
because it's lmao 1,1x BW you fat fuck

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>>40008264
This thread is starting to look up

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>>40008230

Oh you didn't know he used to come to /fit/ specifically to discuss biomechanics with me? We even exchanged a few emails here and there.

It was good because we didn't agree on everything, so the discussions brew a lot of new ideas and hypothesis. Made us review our opinions and put them to scrutiny.

But what do I know~

>>40008229

You'd have to have crippling tight hamstrings in order for them to not allow you to get in the deadlift position. To the point where you would have issues walking.

If you can't get in the position, it's because you're doing it wrong.
If you can't get your back straight, it's because you need to learn how.

Give a read on pic related, I'll post other stuff that will also help.

Does maxx chewning post here? I saw a picture of his dog next to a deadlift platform and the image file was IMG_ something something

You're a fag, ,maxx

>>40008232
underrated

>>40008302
Nuckols is a high end powerlifter

You haven't even breathed the same air as a bar with 3pl8

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>>40008229

And also these videos:
https://www.youtube.com/watch?v=4AObAU-EcYE&list=PLLIasrSrFGdSNbeOT8Agw9N301qCHpRU0&index=2

https://www.youtube.com/watch?v=dm7ZbgjZklE

>>40008232

I'm pretty happy with my benis and so is my bf, so do whatever you want with your vagina.
Just saying cleaning it will make you feel better.

>>40008318

He's the one that came to talk to me, not the other way around. ¯\_(ツ)_/¯
Cool guy.

>>40007804
>>40007866
If you need to eat frozen TV dinners on a consistent basis you have terrible time management skills

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>>40008308

>>40008343

thank you very much trappy, i'll read and watch what you posted, i'll try it next training session, thanks again.

>>40008343
Pls kill yourself or at least take your trip off. No one wants you here except idiots like>>40008370 and they belong in qtddtot

>>40008211
>people in need.
>novices that just have to make it to the gvym to progress

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>>40008394

Beg on your knees and make a vocaroo and I'll think about it.

>>40008408

Just train stupid am I rite?
Oh your AC joint is separated and you can't have surgery? Guess you're out of luck, trappy isn't here to help you go from "you'll never OHP again -t. doctor" to OHPing 85kg.

advice for someone with weak ass wrist joints that can't handle pressing 3 times a week?

i train for like 1-2 months and i have to to take 1-2 weeks off because everything is hurting

no i'm not bending my wrists, i'm just a weak cuck beta male with bad genes and i'll whine as much as i want

>>40008430
Did you just unironically say that your advice is better than an actual doctors?

Holy fucking shit

I can't tell if this is satire at this point
Bait maybe?

>>40008394
>they belong in qtddtot
>asking questions related to lifting outside /plg/ or /owg/
Nah, gonna pass. If I wanted to ask retards questions I would ask dyels at my gym.

>>40008448
Wraps and proper grip

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>>40008461
>implying plg isn't full of retards

Personally, I am a fan of this meme

>>40008448
lol wut is this serious?

>>40008430
>you'll never OHP again -t. doctor
yeah that what doctors say to everything
you are taking credit for what to body is good at, recovering over time

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>>40008458

No, I never compared myself to the doctor.

What I said was that his doctor told him there was basically no hope for him to go back to OHPing. But I worked with him and helped get him from nothing to OHPing 85kg while losing bodyweight.

There is no comparison in those sentences at all.

And btw, doctors never know everything, specially things outside of their specific speciality. That's why things like "second opinion" exist.
If you ask an indepth neurosurgery question to a dermatologist he might just tell that you would be better off asking that to the homeless dude outside and call his neurosurgeon friend.
It's how it goes. Normal part of the routine.

>>40008448

Jap grip and wraps.

>>40008515

You can't just "recover" from a fully separated AC joint, friend.

>>40008528
so what did you do m8
cut him open?

>>40008528
trappy, what are some tips for healthy shoulders?

>>40008430
the second biggest lifting retard I know did the same thing and now benches 4pl8

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No humility.

None.

Just whoreposting, namedropping, superiority complex, narcissism, and mental illness.

Answers every question with rhetoric. No personality. Just a broken man in a dress.

Fuck you dude. And fuck this general.

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>>40008539

Good job to him. That's not easy to a regular person much less someone with a fully separated ACJ that makes it nearly impossible to flat bench at all without surgery.

>>40008536

Coached him through the recovery period and helped with programming and form later on.

>>40008537

Exercise with good form and a good program. Don't ignore pain. Get professional help if needed instead of trying to ignore pain. Don't get into accidents. Have good genetics.

>>40008579

No need to be jealous, just do your own part to help the community.
You'll feel better about yourself, and make the community less shitty.

Or are you one of those people who prefer to complain instead of taking action with your own hands? Because from your posts in the last two or so weeks, that's basically what it seems.

>>40008601
>Coached him through the recovery period and helped with programming and form later on.
so it literally did just recover

can someone blog about their lifting so I have something interesting to read here

>>40007709
It was

>>40008632

His ligament didn't magically attach back again, if that's what you're asking.

>>40008430
>Oh your AC joint is separated and you can't have surgery?
Why not tho? Just go and have a fucking surgery don't tell me you live in some 3rd world country in which healthcare is not provided.

>>40008654

Lifting blogs are the worst posts, nobody cares that you did 100kg bench for 1 rep after 2 years... you're also the worst poster so nobody cares if you have something to read or not

>>40008665
>His ligament didn't magically attach back again,
yeah so you you cut him open and fixed him up right?

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>1x8
>1x10
>1x12
>1x15
>deadlifts, all at 4 pl8 / 58% of 1RM
>while on a 2000 kcal deficit

fucking wew. almost threw up lmao

>>40007921
I agree.

Like, its almost like being
>a man
isn't ok. I personally argue that the "masculine" persona isn't exactly what people think it is, and it's actually really valuable.

That being said, I wouldn't explicitly say listening to korn makes you masculine. But still

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>>40008654
>blog
>lifting
>interesting

>>40008694
You're a raised by the internet american pop culture faggot, not a man

Real men went extinct somewhere between 1930 and 1945.

>>40008654
I'm starting a new program involving some version of deadlift 3x a week in an attempt to fix my form and stop being a total bitch
c6w lower brought my squat up, but probably my lack of rowing hindered my deadlift
that and the dick form

>>40008720

>>40008720

>>40008720

>>40008720

>>40008720

>>40008709
and so are you?
Cut the elitist lewronggeneration when you know nothing of what you're talking about

>>40008679
This didn't happen, never went for a 100kg 1rm, went from 95 to 105

>>40008717
>deadlift 3 times a week
Wew what does that programming look like?