/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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>>40021329

what i mean is like top pic in pic related, that's what usually happens when i touch too low, and what's happening slightly in my webm i think, instead of the bottom pic where the forearms & elbows are aligned

I am suffering from depression and I want to commit suicide as a result of not being able to sort out my troubling situation and as a result I tell strangers in a powerlifting thread just so they can ignore me and go on with their life's while mine slowly disappears.

>>40021413
I'm here for you brother

I'm in the same boat

>>40021413
ok dino

nah seriously, it's late night /plg/, what's on your mind buddy

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>>40021405

You'd have to touch in the middle of your belly for that to happen...

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evening plg have you done any non conventional fun lifts lately
>webm related

>>40021466
>evening plg have you done any non conventional fun lifts lately
Sure. They're called "unrack bench press drops".

Unfortunately for you, your working weight will not be effective.

>>40021466
You literally have autism

>>40021451

well, you don't have to, if you're doing a front raise on the way DOWN as well, and for some reason, this is what i do a tiny bit. you can tell a tiny bit in the webm if you look carefully

but i'll post a side angle video tomorrow

>>40021490
Kek

>>40021494
How so

>>40021551
are you actually an orphan because that will determine how mean I am to you

>>40021366
Great OP. Super quality.

I like that it gives insight to the poster.

That adorable crab is pretending to be a powerlifter.

Just as the OP is pretending to be something he isn't.

Quaint.

>>40021560
I am now will you answer me

>>40021632
That's sad. I'm not gonna hurt you. It's okay to be autistic lad.

>>40021451

>heels off the ground

REDLIGHTS

>>40021617

Aw, and you're pretending we give shit what you think!

Cute.

new PR lads check it out:

https://youtu.be/xnlWJYzKsDw

>>40021774
Aw, and you're pretending we give shit what you think!

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>>40021413

We always try to talk to you, but you just ignore everyone.

What do you want from us?

>>40021518

I'll wait for the video from the side then.

>>40021877

Our (you)s sustain him.

>>40021877
i want you to be my gf or introduce me to one of your qt friends

(not him btw)

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What's training like this weekend, friends?
Gonna do bench and deadlift tomorrow, and maybe some cardio.
Eating any good foods? Listening to any good music? Looking forward to anything?

>>40021908

>Training on the weekend

Weekends are rest days. I was off on Saturday, so I slept for 11 hours. I have to work at 10:30 tomorrow though, and have fucked all up my sleep schedule so I'll probably get, like, five hours of sleep and hate myself for killing my gains again.

I return to Based Texas Method on Monday. Sans the knee sleeves I got on Thurdsay that had a goddamn seam rip on Friday. If Eleiko doesn't give me a shiny new replacement in a hurry, someone in Sweden is going to have laid upon them the sort of asswhooping that future generations will remember in song.

>>40021877
What age did you start transitioning?

I want to be a girl but I'm worried it's too late for me :/

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DAILY REMINDER THAT POWERLIFTING IS NOT A REAL SPORT AND PIC RELATED IS THE BEST POSSIBLE POWERLIFTING BODY

>>40022056
merlin

>>40022052
>>40021877

>>>/out/
>>>/adv/
>>>/lgbt/

Please take your illness/suicidal thoughts somewhere constructive.

Thanks.

>>40022052

4chan has a board for this kind of discussion

It isn't here.

>>40022107
I wasn't asking you, Captain Cucktine

>>40022098
Nor you, you cretinous little worm

>>40022107
>implying you tripfags even are ontopic half of the time

All tripfags on a fucking anonymous board NEED to be hanged

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>>40022052

There are some very famous cases of transitions at 22, 24... Really, after puberty and before 30 it doesn't matter much what age you transition.

Just be aware, you'll need money. HRT, voice surgery, a probably a bunch of plastic surgery.
I think the biggest mistake people make is assuming pills are magic and just HRT is gonna make them passable. It does, sometimes, but most of the time it doesn't. Most of the good looking tgirls you see around have done plenty of plastic surgery.

You'll also have to manage your weight and train your body. Get to a healthy BMI right now if you're overweight, or bulk when you start HRT if you're underweight. Remember, women have higher bodyfat percentages than men. If you stay skeleton, your masculine features will always stand out. If you bulk, you'll gain breasts, hips, face will look more feminine, etc.

As for TRAINING, besides cardio for general health, you should never stop squatting. Nothing (except plastic surgery...) will make your legs look sexier than HRT bulk + squats. Thalita is a good example of fit tgirl, and people go crazy about her legs and body here. On the other hand, you have many tumblr tgirls that just stay skeleton and don't improve much with HRT.

For type of training, no need to focus on heavy weights. Most important thing is doing a fuckton of sets. Of course it gets boring if you're gonna try to do 12 sets of lowbar squats, so learn other squat variations and styles and do them as well. Initially you'll want 4-6 warmup sets for the main squat, then 5 sets of medium difficult to 5 reps, then 5 sets of medium-easy difficult for 3 reps (take 5kg off from the 5x5 you did before and do 5x3). After that, move on to accessories. Do whatever you find fun, really. Anything for glutes and thighs is fine. Do 3-5 sets per exercise, whatever rep range you want (under 15), then move on to the next until you've done 5 accessories. Do this 3 times per week.

(character limit)

>>40022107
it almost feels like you are pretending we care what you think

cute

Had an awful wank

>>40022018
>not deadlifting on Sunday when the gym has a maximum of three people in it so you can use all of the equipment you want and make as much noise as you want
It's pretty comfy.

>>40021908
Heavyish bench today plus some accessories

Get that arm pump

>>40022189
>not deadlifting with an audience to mire you

>>40022181
pls>>40021895

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>>40022052

During the off days, you MUST train flexibility and mobility. Stretch like you're gonna be a ballerina, 3-6 times per day. SPECIALLY your legs and hips. You're probably tight as fuck, you need to be mobile there ;)

It's also important to stretch your shoulders... and while we don't want to gain shoulder mass, as they're our worse enemy when it comes to a feminine silhouette, you can't ignore them.
What I do is "shoulder cardio". Use elastic bands and do facepulls and reverse flys do 30 reps. No need to be difficult, the point is just to get your shoulder muscles moving.

Then I recommend 2 sets of OHP ONCE per week, with just the bar. Don't add weight. Do 12 reps. Yes it will be ridiculously easy. The point here is just to keep them healthy, not to build them or get stronger. Just move them around.

During the stretches, make sure to also do shoulder dislocations and necessary stretches for the rotator cuff in order to keep your body healthy.

This is important because you're gonna AVOID upper body training. You're gonna deliberately develop imbalances. So you must do something at least, to keep your upperbody healthy and keep it from getting injured when squatting.

I'm torn when it comes to Deadlifts.
In one hand, it's hands down the best exercise for hamstrings and glutes - which makes you a looot sexier. On the other hand, it also trains your back... and your back is kind of like your shoulders. You don't want to build mass there.
An alternative is good morning, which won't train your lats like the deadlift. But they are a bit awkward, and not very comfortable to perform.
Another option is to do cable pullthroughs. Basically hold the handle on your crotch, bend your back and then thrust your hips. It's basically the second part of a deadlift, but again doesn't involve your lats.

And of course, Barbell Hip Thrusts. They're great for the butt ;3

I hate every North and South American that posts on /plg/ that I haven't met in real life.

I just wanted to make that clear today.

Who /tworestdaysinarow/ here?

>>40022271
This has nothing to do with powerlifting

>>40022283

fite me

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>>40022283
Okay

Cut up the mrs yoga mat for a grip pad while benching

Finally can arch properly

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>>40022052

Something I haven't really experimented myself (mostly cause I'm lucky with my genetics there), but are very popular, are waist trainers.

They do create results, there's no doubt here.
But the results are mostly temporary, and apparently it takes years for any permanent change to happen. And you have to wear them all the time.

I don't know much about it, so you'll have to ask someone else.

Vacuums are good exercises, I do them and recommend them. They won't make your waist thinner, but they will keep your belly from going lazy and just hanging out and being fat. You'll train the muscles that hold your belly back, thus you WILL look "slimmer", simply cause your belly will keep itself in place.

And of course, WAX instead of shaving (or do laser hair removal), and moisturise your skin every day!

>>40022285

It literally has. Read the post you fucking retard.

And don't ever respond to me ever again unless you're contributing to the thread or I'll hang you from your feet with locked hands and jail you with hungry crows.

I fucking dare you, you minuscule piece of week-old elephant faeces.

>>40022283

Just to make it clear, no one cares about who you hate.
So don't keep us updated on this blog.

>>40022318
>>40022301

It's not a hate as in I genuinely dislike you. It's more of a, I don't believe you're real people so I'll hate you.

I can attest for example that Joe does have a baby face and Amber is indeed a qt.

im doing candito 6 week just finished week one

anyone have experience with it?

trying to get my bench to 250 and deadlift to 405 for reps. i hhrt my back so deadlift is weak no bully

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>>40022353

It's well known as being awful for bench.
It will increase your squat a lot though.

If you want something for the bench, go with Sheiko instead.

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>>40022346

Thanks for the (You)

>>40022353

It's good, had the most success with the squat and deadlift. You probably want to either do something different for bench or add more bench volume in weeks 1+2.

>>40022271
how will training lower body make the upper body imbalanced

are you fucking kidding me?

jesus christ you're a fucking imbecile

>>40022346
Telling someone how to exercise transition into a trap isn't powerlifting related you literal retard

Go to the proper board or hang yourself

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>>40022346
>They do create results, there's no doubt here.
How much did your lifts drop

>>40022366
fuck really

my bench has been horrible for me. literally 10lbs in the last 6 months. should i add more volume to bench?

what about deads? if i can do 395 now can i do 405 by the end?

>>40022283
Ily2 bb

>>40022353
Was gud for squat and dead. Do something else for bench, like 3x int med from 28 free. You can extend it into a 5 week program by running the 4th week again with the new weekly max you get from running week 4 the first time. Maybe you'll even be able to get away with 3x beg.

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>>40022366

Who is this semen demon?

>>40022385

You shouldn't have any problem with the deadlift. I went from having an >estimated 1rm of 450 to pulling 445 for a triple the first time I ran it.

>>40022390

The photo is for you.

>>40022414
ok nice. should i add more bench volume? i did upper today and it was. really fucking easy to hit all my bench sets tbqh

>>40022374
i agree

>>40022181
Wow she's gorgeous I really wish I could look like her

>>40022271
Thank you so much for the advice you always seem happy to help and I can't tell you're a genuinely good person :)

>>40022421

I would do a bench variation for the optional accessory exercises. Either spoto press or cgbp each upper day that allows for them.

>>40022414
C O M F Y

>>40022385
Had an e1rm of 430 when I ran it, then pulled 420x5 at the end. You'll be fine, the immense amount of squat volume helps to drive your dead.

>>40022414
her name is Lívia Cavalcanti

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>>40022347

Oh, believe me pal

I am very REAL

>>40022436
>>40022442
well thats good

i did cgbp at the end today because i felt chest volume was lacking a lot, also did 2x10 drop sets. ill keep doing it for sure

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>>40022374

I told you to not respond to my post. I'll fucking impale you with the thickest shaolin monk spear and hang you outside the gates for the animals to feast and the people to hold their nostrils from your disgusting smell.

I'll fucking maul your face while you sleep so bad that your mother won't recognize it when I bring it to your parent's place, knife your father to death and choke your mother while forcing your stupid big head into her vagina in the most painful and gory manner possible. She will try to scream in pain but her throat is locked.
But don't worry, I'll give her breathing every 10 seconds, so that she doesn't pass out or die. And I'll have ammonia if the pain is too much for her body to handle.

Once your fucking stupid shitposting head is inside her body, I'll carve her open with the knife I used to slowly kill your stupid bloody father and shove pieces of her uterus with your head into her mouth.

If you have any siblings they better not be around, I'll make them bite the floor as I kick the back of their hand into painful death.

Don't you fucking dare ever responding to me unless you're contributing to the threat.
You're nothing, you're merely an annoying bug that I can crush under my thumb.

Believe me when I say this. You better leave this place before I turn your life and your family's life into a living nightmare and spend the week drinking your bottled tears.

I'll make you suffer in the most disproportionate way possible, kiddo.

Now fuck off from my sight. I don't have time for weak faggots like you.

>>40022373

Shut your whore mouth. It's not my fault you don't know shit about training.

>>40022385

If you want bench progress, go with Sheiko.

>>40022384

I only started training after transition, so they didn't drop anything.

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>>40022447
>Ywn be as attractive as Poutine
Why live

>>40022456
Go for it bud, extra volume really helps for C6W bench

>>40022443

Really? There must be more of her elsewhere.

>>40022447

Shoe on head, then I'll believe you.

>>40022456

You've started it now, may as well run it through to the end. I did make bench gains each time I ran c6w, the first time they were significant, but mostly form, and the second time it was like 10lbs.

>>40022460

I can't tell when trappy is being serious and joking anymore.

>>40022460
All those empty words to try and cover the fact you were wrong. Pathetic.

Go to the proper board or hang yourself

>>40022346
I have pretty wide hips so I don't think I would need a waist trainer and I'd love to go get a full body wax but it's so expensive here :(

>>40022490

I hope you're the stupid anon who thinks he knows shit about training, because if you're the kid who I told not to respond to me, you're gonna have a bad night today.

>>40022460
>I don't have time for weak faggots like you.
projection??
yeah thats definitely projection lol

>>40022489
well even 10lbs would be an improvement considering how hard bench is for me

>>40022460
Lol just close your eyes, turn off your monitor, go read a book.

If you don't like what I think, then go somewhere else.

>>40022460
nice copypasta, traps.

>>40022501
I suppose you'll tell me you are a navy seal with over 400 confirmed kills next

Keep trying to hide the fact you were wrong

what happened to candito

>>40022501
i-i wish you could give me a bad night

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>>40022537

>he doesn't know

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>>40022509

Why would I even care about what you think.

I don't even remember what you think or what you're talking about. I'm not even joking here. That's how much I care about your stupid opinion.

Either post something that contributes, or get your 2pl8 squat scrawny-ass body out of my FUCKING sight.

>>40022523

>pasta

>>40022504

I told you to read the text, not to respond to me, Sean.
Don't disobey me again.

>>40022536

Who are you again? Me, wrong? About what?

>>40022460
Brazil has such a great trap culture I'm so jealous

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>>40022551
no pls

>>40022537
Snapped his shit I think

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>>40022476

Delete all poutine photos

save only attached

Anyone know when the Romaleos 3 are coming out? Couldnt manage to find info of that

>>40022552
>I get called out for being off topic and then throw a tantrum

Go to the proper board or hang yourself

>trappy will never squeeze your balls with her toes while she laughs and calls you pathetic
WHY
EVEN

>>40022580
>she

>>40022552
im not sean, im not even the guy you responded to
but if plg has taught me anything its to spot a projection from a mile off
try and deny it

>>40022552
jesus christ you're not funny

you're not good looking

you're not smart

you're not knowledgeable

yet you think you're all those things. lol

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>>40022569

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>>40022552
>get your 2pl8 squat scrawny-ass body out of my FUCKING sight.
Literally a projection. You and Sean should get married.

>lifting

I'm debating what my deload protocol should be... thinking 2x7 at 66%, super light for this week, but a little volume. Thinking about doing BB rows twice per week instead of one... hmm.

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Friendly reminder sumo is for girls and twinks only.

>>40022552
>2pl8 squat scrawny-ass body out of my FUCKING sight.
lol all this projection
i know you hate the sight of yourself but come on now thats a bit harsh

>>40022601
And the serially impotent

>>40022616
Sexually*

>>40022572
Nvm went into Nikes own website, 6 days for me lol

>>40022587
stop!
>>40022588
no!
>>40022592
wrong!
>>40022607
sad!

>>40022601
But I have a penis and I'm over 200 lbs?????

>>40022616
>>40022625
This one fits

>>40022636
>sumo
>penis

kek

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>>40022554

It's far from great, believe me.

>>40022576

>off topic

I'm literally giving powerlifting training advise to someone.

You insist in responding to me. I ordered you not to.

Do you know what happens to those that don't listen to my ORDERS?

I have friends directly involved at the top of the big cocaine chain in the continent.

Do you know what they do to people we don't like?

Do you want to see?

I'll spare you, you don't have the stomach or the strength.

This is you tomorrow https://i.imgur.com/MfrnCDH.gif
Trust me, we Latin Americans are very good at this.

Now watch your words. I said, do NOT respond to me again unless you're contributing to the thread.

>>40022588

Shut up and stop talking about yourself in third person.

>>40022598

Post your 200kg handless squat then.
Prove that you're strong and not just a shitposting crossboarder with no experience in powerlifting at all.

>rows

AHAHHAHAHAHAHA

You're pathetic.

Fucking slime, get out of my board.

>>40022636

Yeah but you're also under 6' and therefore not a real man. Real men are 6'+ and 200lbs+.

>>40022646
this is like blueshoes tier posting, the only different is it's not funny

>>40022650
Literally things lanklets say to make themselves feel better: the post

>>40022663

It's not meant to be funny. If I was trying to be funny I'd give you a clown makeup and then eat your face off.

>>40022672
manlet

>>40022646
good work mommy

>>40022646
You were telling someone how to workout to look feminine you liar

Loving the triggered walls of text though

>>40022672

t. "man" who is shorter than my fiance

>>40022646
>Shut up and stop talking about yourself in third person.
cant even deny, tut tut

>Post your 200kg handless squat then.
>Prove that you're strong and not just a shitposting crossboarder with no experience in powerlifting at all
why would he do that
surely if you had experience you would know that wouldnt be a legal lift
i hope you dont have anyone you are 'coaching' doing this

>>40022689

The text is about training.
I'm sorry they didn't teach you how to read in school.

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>>40022646
>This is you tomorrow https://i.imgur.com/MfrnCDH.gif
That's a threat. Not very kosher.

>Post your 200kg handless squat then.
I'm not an orphan retard starving for the attention of a homosexual """"""internet coach"""""" at the tender age of 17.

I'm a grown man who trains for strength, longevity, and enjoyment.

>rows
>AHAHHAHAHAHAHA
>You're pathetic.
No? I have healthy shoulders, a juicy back, and they help my deadlift tightness.

If you're not going to post sensibly, you should leave.

>>40022676
LOL

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>>40022683
EXCUSE ME, I am literally THE perfect height

>>40022692
Why on earth are you marrying an Amazon?

>>40022699
>The text is about training.
for powerlifting?

>>40022696

He's not a weak faggot like you.

Now get out of my sight.

>>40022706

HAHAH you're fucking shaking in your pants.

Thankfully you realised you better not mess around me. I was about to show you what I'd do to your family, and it's not pretty.

Trust me, my friends are very playful when it comes to these things.

>>40022712

Short girls = cute
Tall girls = beautiful

Remember that.

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>>40022712

>>40022699
>>40022714
>>40022733
i love you please dominate me :)

>>40022706

>I'm a grown man who trains for strength, longevity, and enjoyment.

So not powerlifting.

Get out of this thread and go back to /fit/ where you belong. No wonder you shitpost so much.

>>40022714
you didnt address why you wanted to see an anon do an illegal lift to prove he had experience in powerlifting
go on

>>40022733
says the person thats afraid of meeting someone in the gym incase they kill you
maybe you shouldnt joke

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>>40022735
I do have to agree tbqh

>>40022739
LANKLETS STAY MAD LOL

>>40022758
>I'm a grown man who trains for strength, longevity, and enjoyment.
>So not powerlifting.
Lol. They're not mutually exclusive.

I compete 2-4 times a year. And I plan on doing so for a long time.

>>40022733
>copying elements of blueshoe's posting style and claiming it as your own

fuck off

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Lel

>>40022770
>>40022712
only a fucking manlet would spend their time saving these memes off the internet.

C O P I N G
O
P
I
N
G

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>>40022770
>tfw im actually 5'7

>>40022758
>powerlifting is for lads who are happy with their current strength but on the verge of burning out and really cant wait until they are able to stop this shit

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>>40022766

If he's good at legal squats, he should be able to squat 200kg hands free.
It's just a skill test bro, what's the matter?

If he can't, he doesn't deserve the seconds I spent writing the sentence above.

And oh, you seem to be mistaken. I am not afraid of people.
I'm afraid of what would happen to people.

Now swerve, I grow impatient for peasants.

>>40022785

You wish you had half my literally ability, Blueshoes.

Took what, 3 posts to get the Anons shaking in their pants and looking for excuses?
Not my record but pretty good.

>>40022771

Post your national records.

all women are dumb vaped sluts!

I am red pilled!

>>40022798
Says the lanklets that save an overwhelming amount of the memes claiming they're superior

>>40022806

>actually being below the IRL manlet cutoff

Under 5'8 is noticeably short. Sorry you're doomed son. On the bright side you can compete at 74kg or 83kg and not be too fat.

>>40022699
Let's talk about bodybuilding strongman or lifting for skiing in here too if ithe only has to be about training

>>40022830

Strongman has always been allowed in /plg/. But you're too new to know these things, you've arrived here a couple of weeks ago.

And by the way, you're not standing in your place. Better go back.

>>40022817
>>40022844
i am masturbating to these posts pretending you're talking to me >:)

>>40022859

Sucks to be you.

>>40022817
>Post your national records.
Sure thing.

Post your coaching credentials first.

>>40022271
>>40022181

You know how you like to say you don't make off topic posts?

You're making off topic posts.

When did trappy start unironically being genuinely rude with responses? Seems like a recent trend.

>>40022874
why does he think its his job to 'help' people here

>>40022862
You're a man! :3c

>>40022646
So many beautiful traps come out of Brazil though and it's acceptable there the only place where it's more acceptable is in Thailand

>>40022865

>being this new

Why am I even wasting my time with people who are WEAK and NEW.

You're not even cancer, you're merely a subcutaneous pimple.

>>40022874

Learned that from you these days.

>>40022872

Sorry, better run to mommy.

>>40022874
several weeks ago.

>>40022346

>It literally has. Read the post you fucking retard.

How to move very little weights in non-powerlifting movements and how to stretch to look feminine has exactly zero (0) to do with powerlifting.

It's arguably not even /fit/ related, and it's CERTAINLY more at home on /lgbt/

>>40022898

t. Not a powerlifter.

>>40022862
y-yes i know m-mistress

>>40022874
i-i like it

>>40022892
but your my mommy!

>>40022844
What a pathetic response
I feel embarrassed for you
>>40022874
Must not be taking enough estrogen and feeling an urge to act manly but just ends up ranting like some 12yo

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>>40022892

U wot

>>40022897

I'd like to know what triggered it.

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>>40022829
Im 5'8 and its great

>>40022460

If that's not copypasta, good work.

Still off topic though

>>40022366
Ive had a 40lb increase on my bench with c6w

>Mystery Anon uses Backhanded Insult
>It missed!
>Trappy uses Acid Comeback
>It's Super Effective!
>Mystery Anon has fainted!

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>>40022909

>>40022714
>faggot

duuuuuuuuuuuuude

not ok

>>40022902
Trip on paul

>>40022892
>Why am I even wasting my time
Helping people online with a hobby you don't do

DOES NOT EQUAL

Coaching credentials

Sorry.

>>40022930

I'm curious. I wasn't on /plg/ much since trappy came back until like two weeks ago and trappy seems to have been quite to a lot of people since. Before trappy's either ignored haters or posted well worded and thought out responses.

>>40022910

Post feet.

>>40022933
I hope you feel silly for defending that guy.

He's mentally ill.

I wish he would leave so we could talk about powerlifting.

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3 SETS OF 12 REPS

>>40022817
>he should be able to squat 200kg hands free
why would he even try
thats like saying if you are good at soccer you will be just as good with your hands behind your back, yeah maybe but who the fuck does that

>Anons shaking in their pants
is this what you tell yourself when you are loosing

>>40022958

Stop harassing them and go ahead and post about your last meet.

>>40022958
Let's talk about playing

I got 8 reps on a bench amtap with what I think is 85% of my 1rm is my 1rm estimate accurate or too high/low

>>40022933
Pooptine pls

>>40022980
Powerlifting*

Fuck phone posting

>>40022980

In all likelihood your bench 1rm estimate is too low, but you may be better at reps/may have had cheaty form/may be bad at maxing.

>>40022977
like anyone is going to do that once the thread turns like this
i know i sure as fuck wouldnt

>>40022969
only on isolations tho

>>40022977
>harassing them and go ahead and post about your last meet.
He threatened to have me killed.
But hurting his feelings is harassment.
Check yourself, Poutine.

My last meet was fine. Bench was a token due to a strain. Hoping for 420 wilks (blaze it faggot) in a couple months.

>>40022980
A true 8 rep max should be around 71% of your true one rep max.

>>40023022

>8rm = 71% of your 1rm

Please tell me you meant to type 81%.

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Alright, now that you're all pissing your pants, I wasn't being serious.

I just read too many novels today and figured I'd act like the most abominable monster just for fun ;) It's been a while since I've exercised my fiction writing skills.

Now now, I'm sorry if it was too shocking. It's okay, it will pass. It's just a movie ;)

>>40022933

I'm sorry ): that was so low level that I'm ashamed of it.

>>40022951

Making a rude comment out loud about someone that does not directly address the person isn't the best way of asking someone why they're being rude.

That's social interaction 101.

Sorry you got caught during my inspired posting ;)

>>40022972

>but who the fuck does that

Garrincha

>loose

It's lose*.

>>40023001

Cause you've never had a meet in the first place.

>>40023054

>social interaction 101

You remember where you are, right?

>>40023033
No.

It will vary from 71-80% depending on the lift. Deadlift is different than bench, obviously.

The range is dependent on the conditioning of the lifter, as well.

>>40023054
>I'm ashamed of it.
dont worry about it
doesnt really mean anything when its a projection

>Cause you've never had a meet in the first place.
lmao even more projection
and i certainly have

>>40023054
mommy i made a mess
do i have to eat my cum again?

>>40022998
>>40023022
Thanks

I didn't feel that great doing it too hopefully it means I've made some good progress

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can someone check my form?
i think everything is ok, this is 335 on the bar, first time for me at that weight

>>40023054
>Garrincha
you either dont get it or are just acting stupid
could be both Tbh

>>40023110
where are your national records
you dont deserve proper responses until you post them

>>40023110

1. Your hips look like they rise a little before you start the pull, can't tell because of the timing of the video.
2. Don't look to the side, look straight forwards.
3. Don't drop the bar, pussy.

>>40021366
>dat filename

kek

>>40023110
Not terrible.
Engage your lats and don't look around during a pull, though.

>>40022933
>taking offense to anything, ever
Jesus poutine relax your shitter willya?

>>40023110
Don't drop the bar

>>40023110

So your hips come up first and you lose tightness and go just a little bit into a rounded lumbar, mostly because you had no upper back tightness to begin with. Nothing major, not a deload scenario, just be cognizant of it.

And then like a fucking wanker you dropped the bar. Don't fucking do that, you little wanker.

>>40023150

No - my shitter will always be at maximum overpucker

>>40023170
>>40023180

When am I gonna get that photo of you with a shoe on your head?

>>40023136
sorry, i dont normally drop the bar, this was after a lot of squatting and all that earlier in the workout. i dont normally look around, i have no fucking clue why i was in this one being honest. they may have, i usually try to "lean back" or drive my ass down and leverage the bar at first but i recall having a bit of issue with that on this lift
>>40023142
i dont usually look around, i know its bad idk why i did it, and ill try engaging the lats, thanks
>>40023158
i know my bad, it was after a fuckton of squatting and i dont usually
>>40023170
jesus you all are really offended by dropping the bar. my upper back has never been the issue before, its one of my stronger areas so I'll go with what you and the other anons have said hips coming up first
>never again 2k17

>>40023195
hes a fucking robot
dont believe his lies

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>>40023195
Never.

>>40023200
>jesus you all are really offended by dropping the bar.
Tbh you get red lights in comp for it

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>>40023070

I often forget.

>>40023110

You got the basics down, but if you're planning to be competitive there are things you need to improve.
Most obvious is not dropping the bar.
Second is to improve your lockout. You had a somewhat soft lockout.

What I'd suggest to improve the lockout is simple, as the bar reaches your knees just think about thrusting your hips forward. As if you were going to fuck someone with the force of a thousand upside down lions.
By using this as guidance for the movement, instead of just thinking about lifting the bar, you'll engage your powerful Glutes muscles more, specially during the final portion and lockout, and generate more speed.
With your glutes really pushing forward with all their power, your hips won't look as if they're slightly behind and you're pushing your chest out to make it seem like a good lockout. Not saying that's what you did, but that's the sort of soft lockout. With your hips a little bit more forward, your shoulders would finish locking back and the bar will look as if it "entered gravitational balance" with the rest of your body - as in, it will look like it's pulling you down instead of forwards.

Hopefully this wasn't too confusing.

Nice lift though.

>>40023088

Projection is a boring response. It tends to not create a series of interesting exchanges, just turns to a "it's projection" spam.
Which is boring to say the least.

Think about more creative things next time. Just imagine characters and a scenario, and what these characters would say to each other.
I particularly like using a dark and adult setting as inspiration for the dialogue, like Noir or psychological horror.

>>40023104

Who the fuck are you dude.

>>40023219
>not even depth
lmao

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>>40023224
>Projection is a boring response.

>>40023219

>typical female NYRer

>>40023222
did not know that, ive not competed so i guess i wouldnt have known. thanks for the heads up
>>40023224
that makes sense, my brother said something similar. i've been practicing using glutes to lockout though, his advice was pretty similar, "basically imagine your fucking the sweetest pussy ever, except its iron and you're gay"

>tired as fuck
>like 800 calories short today

So if I drink like two good beers and a pint of whole milk before bed will I be okay?

>>40023224
y-you're my mommy

>>40023258
Kek I've used beer to finish off my calories one too many times

>>40023110
hips shoot up 2 inches before you even budge the weight off the floor. weak core.
rotate your eblows inward before you pull to create lat tightness.
dont look left to check out your boyfriend or to see if your back is flat. thats what the vid is for.
Get a haircut and dont drop the weight like a phaggot.
other than that, not terrible. 7/10

>>40023224
>Projection is a boring response
its not about creating interesting exchanges
are they or are they not true projections
i wouldnt be saying it if you werent trying belittle someone with it

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>>40023244

Sounds like your brother knows his shit.

If you plan on competing, and you should considering you're pretty strong, make sure to check the rules for each lift. There are plenty, specially the bench press. It can take a while to get used to it.

>>40023277

Boooooriiiiiing. You take yourself too seriously my dude.

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>Finally getting a chance to listen to RTJ3

Oh man Killer Mike and El-P are my PR fuel, lads.

>>40023258

Just make two real good PB and Js

>>40023291
Meow the Jewels best album desu

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>>40023272

Thanks for the vote of confidence my man. I'm on my iPad so here, have a photo of my rabbit.

>>40023285
>you should considering you're pretty strong
>shits on people around 400 wilks
>says a 3 plate deadlifter is pretty strong
i dont even know anymore

>>40023274
will engage lats, i feel like the hips are a symptom of other issues than core but ill look into that, i honestly dont know why i was looking around dumb mistake and ive since learned that dropping the weight is the equivalent of the holocaust, i usually dont and wont ever again
>>40023285
he's pretty strong too, never competed but i've been telling him he should, i watched him pull 385 for 6 on his third or fourth set a while back
and ive been thinking about competing but i dont really know a good baseline, im at 335ish on deads, 325 on squat and 210 on bench, i dont really know if thats a good place to start though, i dont really feel that strong, thanks anon

>>40023285
and you project way to much my dude

ive literally put 10kg on my squat and deadlift in 12 weeks doing the most minimalist shit possible because of a shoulder injury.

highly recommend reading eric helms's training pyramid book (or whatever its called) really cuts down on all the bullshit that a lot of the meme programs have imo

>>40023291
Their best album to date imo

>>40023285
are you disowning me

>>40023328
>i feel like the hips are a symptom of other issues

The only cause of hips shooting up is that you're setting up with your hips too low.

>>40023313
Just make sure you drink one too many beers and overshoot your daily calorie allowance by 500+ and you'll be good

>>40023333

I'm only three songs in and I would have a very hard time disagreeing with you.

RTJ is stronger hype than any ammonia spike

>>40023347
>this so much
Tried to mimic pozdeev with my sumo for forever then decided to pick my hips up a bit and now feels so much better

>>40023351

You say that like it's a bad thing lmao

105 here I come

>>40023367

I was doing the same thing for so long, and then an anon was like "stop"

And now my life is better.

>>40023347
now see thats interesting, i started dropping my hips a bit because when i start a little higher i feel like my hips come up faster and more than the rest of the body, that i lose power, and i feel like i feel it more in my back then
ill try raising hips and adjusting form a bit maybe

>>40021366
Get big crabbo

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>>40023317

You're probably thinking the character I put up sometimes to shitpost back at annoying posters is who I really am :)

Sorry I've given that impression. I'll tone it back down and chill more instead of being careless and funposting.

>>40023328

You both should, you're in the best place to start competing.

Here: http://www.usapowerlifting.com/calendar/
Just choose your state and it will show all competitions scheduled around you.

>>40023375

Next time you take a video, let us see your setup.

>>40023383
i was looking the other day, there arent any in my shit state (indiana) that work with our schedules. we're thinking we might go to one in OH or MI though come summer
>>40023386
will do, it was a bad video my retarded friend took but its the best i had on hand. i'll be doing low weight higher rep deads on monday or high weight lower rep deads on thursday, ill take a few different ones on the higher weight day. any advice on how to get a good video for critique?

>>40023383
ugh just throat fuck me and degrade me

>>40023367
>>40023374

This is great advice. I've played around with the starting position for my hips so much in the last year. I finally couldn't break 90% of my deadlift max off the ground during my skills test and decided enough was enough and filmed 10x5 deadlifts @65% the next day. Finally figured out where my hips should be at the start of my pull.

>>40023332
>cuts down on all the bullshit that a lot of the meme programs have imo
Most programming is fancier than it needs to be. Makes it look special.

Real training is boring as fuck.

>>40023402

>OH meet during the summer

If you go to the June 3rd one in Columbus, you'll certainly see me there. Also probably the Alex's and Joe.

>>40023365
>RTJ is stronger hype than any ammonia spike
Never heard of them. Sounded like a lot of SJW crybabying to a rhythmic beat.

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>Danny Brown rapping over this fucking El-P beat


>>40023402

You had a good angle, just let us see how you set up. A lot of the time hip issues will be because your setup is off.

>>40023422
thats the one we were looking at. i may or may not be in arizona or texas hiking though, otherwise i would sign up now
>>40023428
im gonna get some better video later this week, will do anon

>>40023424
Mike is an ultra leftist but if you ignore that RTJ is phenomenal lyrically and the beats make you want to put your head through a qall

>>40023383
mommy why are you mad at me? :,(

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>>40023402

You both should! Competitions are a lot more fun that you'd expect. And you get to meet a lot of cool and strong people.
Problem is after they're over, you'll be craving for another one :P

>>40023012
xDDDDDD trip on asshole

What do you silly boys think about benching like 60% for 3x5 on the days I'm not otherwise training for grease the groove purposes? I have a bench in my basement but I go to a gym to train.

>>40023508

I would do something more like 2x6 but yeah doesn't sound like it would interfere with recovery too much. Just make sure to warm up your shoulders and do some extra pulling on regular training days.

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>>40023508

Do it and update us on the results. ;)

>>40023524
mommy please i just want to make you happy

>>40023508

Eh. Can't really answer without knowing what you programming's bench frequency is like.

>>40023332
I've made at least okay gains training twice a week with my only variants being paused squats and closegrip bench and just rows, curls, and ham curls for accessories.

>>40023374
I tell everybody that.

>>40023546
Thrice weekly and rhymes with gayko.

>>40023522
>>40023524
Ye I might. Why not?

>>40023590
>Thrice weekly and rhymes with gayko.

Might be asking for some joint pain there lad. But fuck it, yolo.

>>40022271
>Tranny attention whore shitposting transexual advice and discussion on /fit/

fuck off to /lgbt/ you mentally ill freak

>>40023605
Right? No, I actually cut my drinking by like 2/3rds and improved my diet a lot, I've been recovering much better so what the hell, if it hurts I drop it.

>>40023611

>responding to a post 2 hours old that has nothing to do with the current discussion

I'm not one to defend trappy, but kindly fuck off.

>>40022346
>advice for transitioning into a tranny in a power lifting general on /fit/

Holy shit go away

>>40023618
>I actually cut my drinking by like 2/3rds

I'm so srry

>>40023639
Literally enjoying a delicious Argentine malbec as I sit here shitposting, don't worry too much.

>>40023424
>Never heard of them. Sounded like a lot of SJW crybabying to a rhythmic beat.
what. but u never heard of them???
but yeah 1&2 get pretty annoying sometimes. I think 3 is a lot better

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Just found pic related when scrolling through the folder. Seems quite fitting.

>>40023590

Oh, I wasn't implying you shouldn't. I actually was sincere, do it and let us know how it goes.

>>40023653

Cool. I fucking luh wine.

>>40023684
Isn't it great? Like, I don't think you can have a bad time with a wine glass in your hand.

>>40023659
>but yeah 1&2 get pretty annoying sometimes. I think 3 is a lot better

So almost done RTJ3 and I'd say it was waaaaay more political than RTJ and RTJ2

>>40023667
i would do ANYTHING for you

>>40023624
>powerlifting general
>literally just an "HEHE IMMA GURL GUYES" tier attentionwhore holding court and shitposting about unrelated topics
>white knights eating "her" shit because "she" is "le qt trap that totally knows lifting!!!!1"

Trapcunt needs a permaban and yall need to kill yourselves.

>this is /fit/ in 2017

Sad!

Have any of you lads experimented with regular massage as part of your recovery?

If I'm 16 weeks out from my meet could I just skip the first prep cycle for advanced medium load so it syncs up with my meet or should I just try to run something else entirely?

>>40023827
yeah in 2014 i used to go to a chinese massage place once a week and get her to rub my dick to finish, it was nice, she used lotion and used tissues for me to cum into

>>40023875
Yeah, the first block is about as off-season as Sheiko gets.

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ow mine bicep

>>40023827

nah but when you see how the chinese approach it you can see how it makes sense. Get someone to stand on you after you lift

>>40023756
A lot of us agree with you

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>>40023667
Oi trappy,I need your help.
got any info on recovering from an SI injury? it's been pretty bad for 6 months now.also,what sheiko should I do if my bench 1rm is 178kg? I dont squat or dead atm

>>40024343
Do sheiko

>>40024281
sheiko looks hard

>>40022181
Stop this gay non sense.
Every one of you need to quit your porn addictions and recover from your sick fantasies. This is what happens when you get desensitized from porn and lust.

>>40024343

My SI problems were aided by foam rolling my lower back, and by lacrosse ball (though I used a baseball because no one in fucking Kentucky sells lacrosse balls) rolling the fuck out of the glute on the side of the SI problem.

I also did a fair amount of dynamic stretching to the hamstrings. The goal was basically to loosen up all the muscles possibly influencing the SI joint. Seemed to aid recovery.

>>40022283
Nobody cares you fucking mongoloid lmao

>>40021494
Ded

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>>40024343

Besides what >>40024446 suggested (though I don't recommend using a foam roll on your spine, use a ball instead)

Static stretch the hamstrings, glutes, TFL (foam roll this one as well), and hip abductors.
Also stretch your spinal erectors, lats, and QL.
6 times per day each.

Make sure you have good posture when sitting, and that your bed mattress isn't shit or old. If it gets bad try sleeping on the floor.

Avoid exercises where you bend over but don't flex the knees much like SLDL or good mornings, do regular DLs instead.

Hmmmm... I'm probably missing something obvious but my brain is blanking out rn... but you have a good base to start here and with Anon's suggestions.

>>40024601
what about sheiko? I've been repeating number 29
for a few months,am I doing it right? bench 1rm is 178kg

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>>40024700

Pick one of these >>40021373
And the cycles in order (do only the first week of the comp cycle if you are not competing)

You can also test new maxes whenever you want by including the first week of the comp cycle after 1 or 2 prep cycles.

>>40024721
thanks trappy.now I guess I'll just try one of the advanced and see how it rolls.

>>40024721
is that you

>>40024941
Who are you and why do you keep posting this image?

>>40024957

it's a photo of trappy

>>40024963
Who are you and why do you keep posting this image?

>>40024967

no one
im just imitating the sapporo ipf legal guy cause i like the meme

>>40024970
Do you have a crush on trappy?

>>40024996

no i dont but i like her as a person and poster

>>40025009
Me too.

>>40025022

yeah trappy is cool. i never needed help with anything but i appreciate that she helps others and is all around just a sweet person

>>40025044
I want to fuck her butt.

>>40023110
What do I ask my barber to get this haircut

>>40024970
You do a good job imitating the sapporo ipf legal guy

>>40025105
ive honestly just been growing it out without a hair cut since august man
so dont ask the barber

>>40025138
Looks tight

>>40025105

You: just gimme that white suburbia high school look

Barber: say no more f.a.m

>>40025162
b-but i live in the middle of nowhere..
i hate suburbia...

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>>40022052
It's never too late.

>>40025201
went from a 6/10 to a solid 4/10

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Reminder that if you arent born in a socialist welfare country you lost the lottery of life.

>>40025233
>nordic countries, year is 2030
>muhammed is the most common birth name
>progressive, secular, socialist government has been replaced with islamic republics
lol

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>>40025243
I think you might have mistaken me for my western brothers.

Finland will always, ALWAYS be white.

>>40021366
questions since i've been out of the loop:
trappy disappeared for a while: why?
what are isley's real maxes?
what was the drama between him and the trip esmerelda?
when does the next episode come out?

>>40025233
Don't you guys have Basic Income now?

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Here we go lads, finally got around to updating Sapporo to what she would look like after 8 weeks of Sheiko

>>40025259
No.
but everyone can get free money, so yes.

>>40024281

This is what snap citeed Marcel iirc.

>>40023695
>tfw nothing will match the genius of Jeopardy

>>40025252
Trappy disappeared because people were harassing here in real life
My real maxes are 225/155/300
Esmeralda and I are seeing each other.

>>40024281
this looks safe

>>40025286
how is esmeralda?

does her performance on bed make up to her hideous face?

So is there anyone here actually strong? Like 450 wilks+ Or am I the only one. First and last here time niggers.

>>40025289
She's lovely. She is amazing in bed and her face isn't hideous so win/won.

>>40025286
holy shit that squat dead difference. do you have long legs and long arms? also bw?

>>40025290
Filip Lindström and bryce are both over 470

But they left because this place is cancer.

>>40025293
I have long limbs and I'm mentally deficient and can't squat properly. 104kg give or take a kilo.

>>40025290
450 wilks is pretty good m8. i''m in between 400-450; not really sure of my maxes atm. i doubt anyone is legit 450+ since plg is mostly noobs. do you have any vids? 450+ is quite the claim

>>40025292
how is her pussy?

innie or outie?
pink or brown?
tight or loose?

>>40025297
You will never find out.