/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

>>40044490
plz someone teach me to try hard

>tfw coming home from workout to a fresh, delicious Brezel

Hah, americucks

>>40044501

if i transcribe the beginner one, it won't be plg internet exclusive any more, right?

also it's wrong in some places :) jusy fyi :)

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>>40044519

>if i transcribe the beginner one, it won't be plg internet exclusive any more, right?

Not unless you publish in another place I guess.

>also it's wrong in some places :) jusy fyi :)

It's not, it was adjusted on purpose.

>>40044501
I cant move without cramping what do

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>>40044516

>name is FrogDoesLifting
>doesn't do the frog deadlift

???

>>40044547
How was it adjusted and for what reasons? Genuinely curious

>>40044547

so if it's not an exact copy of the original, it's wrong i'd say

i know you changed some accessories to like "lat muscles", "chest muscles" which doesn't matter. But you also changed all deadlift from boxes to below knees, when there's one above knees on W2.

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>>40044565

>powerlifting
>sport
Shabbadabba.png

>>40044613
heres the (you) youre craving

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>>40044548

Fix your minerals intake, sodium potassium magnesium calcium etc all of that (some people will argue one is more important than the other but you need them all regardless).

Drink water with a bit of salt and sugar and it should get better. (google it I always forget the exact measures for each)

Also stretch etc.

>>40044591

>i know you changed some accessories to like "lat muscles", "chest muscles" which doesn't matter.

Those are not changed, it's the same thing.

>But you also changed all deadlift from boxes to below knees, when there's one above knees on W2.

I didn't change it, I simplified it.
In my spreadsheet the height of the boxes is not mentioned.

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is my protein intake too high?

still have around 1000 cals fo eat fuck my life plg is hard

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>>40044591

>so if it's not an exact copy of the original, it's wrong i'd say

Reminder that Boris himself would disagree with you.
He actually enforces that people should change and adjust the programs - and that they're not a strict plan of execution, but are malleable and that flexibility should be taken advantage of by each trainee.

>>40044502
YOU GOT TO GET MAD!

>>40044706
but why would I be mad

>>40044706
I want you to get up right now and go to the window. Open it, and stick your head out, and yell, 'I'M AS MAD AS HELL, AND I'M NOT GOING TO TAKE THIS ANYMORE!'

>>40044728
Because you don't have a gf

>>40044684
tbf I stopped caring about protein long time ago when I'm eating so many calories I always get shitton of protein anyway.

>>40044749
but why would I be mad about that

>>40044761
because you need a gf to be happy
and you should get mad when you are not happy

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>>40044568

Beginner Prep

W1D1
DB Flies changed to Chest mucles
Good morning reps changed from 5x4 at 75% to 4x8 at 65%

W1D3
Deadlift (Below Knees Off Blocks) changed to sinmply Deadlift from boxes (trappy said this is the same thing though)

W1D5
DB Flies changed to Chest mucles
Lying French Press changed to Triceps


W2D1
Pulldowns changed to Last Muscles

W2D3
Changed Deadlift (Above Knees Off Blocks) to Deadlift from boxes
Changed DB Flies to Chest mucles
Changed Lateral Side Raise to Deltoids
Moved Chest muscles to after Deadlift instead of after Bench Press

W2D5
Changed Medium Grip Brench Press to Close grip Bench press
Changed French Press to Triceps


W3D1
Changed DB Flies to Chest muscles

W3D3
Moved Seated Rows to after Deadlift instead of after Bench
Changed Deadlift (Below Knees off Blocks) to Deadlift from boxes

W3D5
Changed DB Flies to Chest muscles
Changed Lying French Press to Triceps

W4D1
Changed Pulldowns to Lat Muscles
Changed Seated DB Curls to DB Curls

W4D3
Changed DB Flies to Chest muscles
Changed Lateral Side Raise to Deltoids

W4D5
Changed Lying French Press to Triceps

>>40044770
>need a gf to be happy
probably not
>a gf will make me happy
also probably not
>and you should get mad when you are not happy
but I'd be so angry all the time

>>40044687

trappy, i've been away from /fit for awile and i'm glad your back, but...

...i always liked it when you said "were here to help you" at teh end of your opening post for the thread. can you start using it again, and can you say it here once, just for me...?

please

>>40044753
Same here friendo

>>40044783
>probably not
>also probably not
wrong

>but I'd be so angry all the time
when you have a gf you are happy all the time

might aswell ask again

>187cm tall
>200cm wingspan

should i pull sumo or conventional?
im a noob, lifting for 4 months and my best conventional is150kg for one, and like 140kg sumo for 4 reps

Sumo feels extremely reliant on my legs whereas conventional feels like its all back

help a noob out lads

the answer is still probablly
>whatever feels best
but idk. sumo feels tighter and safer, but also more strain on hips probably mobility problem

where do i find person that will teach me to do the lifts in netherlands

just

is bending the bar, i.e. packing your shoulders, i.e. tightening your lats, i.e. externally rotating your shoulders slightly, a meme or does it help

at least it pulls the slack out of the arm, but so does squeezing the bar

>>40044813
but I had a gf and I left her because I was not happy

>>40044490
w-where did you find this rare justin??

>>40044817
no

raindrop
droptop

>>40044823
then you are messed in the head
you should go see a psychiatrist

>>40044828
Clarify please?

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>>40044843
but how do i try hard

>>40044780
Thanks friend

>>40044813
Please be bait

>>40044844
because it will keep your back stronger during squats and deads, and give you a good base in bench

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>>40044780

>Good morning reps changed from 5x4 at 75% to 4x8 at 65%

This might be a mistake, I'll double check

>chest muscles, lat muscles, deltoids, triceps

These terms are used interchangeably by Boris himself. lol
Compare his own spreadsheets with the same programs in the mobile app and you'll see.

>deadlift from boxes

As I pointed out, I removed the height recommendation. This is due to people in /plg/ usually having issues with the equipment necessary for these. So instead of making it even more complicated, I just simplified it.

ps: I asked Boris himself and he said it's fine.

>Closegrip Bench

This is the only actual change.

I changed it because for Sheiko, Bench Press is max grip. Medium grip is what most people here do, aka ring or pinky fingers on the rings.
Since the objective is to have the trainees use a slightly shorter grip, and saying "medium grip" would just complicate it and make people confused (they're confused enough already, trust me), I chose to use closegrip instead for clarity sake.

ps: This was tested in gym by 3 trainees and this change didn't affect the RPE of the lift at all.

>Changed Seated DB Curls to DB Curls

I actually kekd at this one

I appreciate the time you put in to double check the whole thing, though.
I might've had made an actual mistake and you'd have helped me fix it.

>>40044874
Read Berserk for some instant gains

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Is there anything worse than a powerlifter doing "high bar"?

>>40044895
Atg high bar. Close grip no arch bench.

>>40044909
>when they deadlift with their legs indie

>>40044874
already told you

>>40044875
you are the one baiting by saying it is bait

>>40044913
*legs inside arms

Why do they even bother.

>>40044885

just wanted to clarify exactly what's different

the only thing that's really wrong is the good morning reps though.

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>>40044893
tfw i've been rereading berserk already for the past hour

>>40044925
>>40044913
wait I thought you also pull conventional did that change?

>>40044828
>>40044844
>>40044881
i think the problem was they asked an "either or" question and you answered like it was a yes-no

>>40044914
but if getting a gf doesn't make me happy how will i be mad that i don't have one

>>40044941
It's a may may

>>40044490
Are there more pics of Justin in speedos?

>>40044945
ur correct i can't read

>>40044893
strongly considering this tho

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>>40044895
>Is there anything worse than a powerlifter doing "high bar"?
a powerlifter doing handless highbar

>>40044914
0/10, but just in case you genuinely believe the shit you're spewing, no one can truly make you happy except yourself, and relying on others for your happiness will just leave you very disappointed. And just being angry when you're not happy will only serve to hurt you.

>>40044885
my cramps are getting worse my movement is limited
how long do i have left

>>40044955
Isley you told me over a year ago that you read Berserk.

That makes 3 strong tripfags that read Berserk, COINCIDENCE!???

>>40044971
When did you start posting on /plg/ and why don't you post more?

>>40045008
been a little over a month and i post everyday

>>40045008
recently
and he posts way too much now

>>40044945
>>40044957
>>40044881

fuck, the question was for bench only since there has been a lot of evidence for lats not doing much in bench

and external rotation would be dad in bench, no? because that's what happens when you do that

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>>40044956

Definitely not ;)

>>40044929

I appreciate the effort, the GMs have been fixed. ;3

>>40044999

Did you drink the water with salt?

>>40045008

3 strong and 1 weak tripfag jtbc

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>>40045028
>way too much
at least my posts have something to do with lifting unlike most of plg just complaining about trappy

>>40045035
>Did you drink the water with salt?
No, im vegan.

>>40045008
I read Berserk and I'm weak AF family

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>>40045053

>>40044653
I think I've never seen an image on the internet with so much truth in it

>>40045035
Comp cycle W3D3 accessories are wrong

should be 6x3 70% on both of em

how did you speak to sheiko btw and what did you speak about

>WAWTT?

Skills test a shit.

Got 95% on squat, then 100% was the hardest squat grinder of my life (OF MY LIFE).

Tried 102% and failed a lift for the first time in 8 months kek.

That's what I get for running int large load and cutting 5 kg in 3 weeks.

Excited for bench and dead on Wednesday. Should be able to pr both of those by at least 10 lbs

>>40045032
bad*

>>40045061
Heeeeeeyy Trappyyyy

What is your snapchat? ;D

>>40045008
>>40045035
>>40045059

2 weak actually

>>40045046
You're ok don't listen to fags, you're my inspiration everyday.

>>40045008
>3 strong tripfags
Which ones?

>>40045059
Maybe if you worked on your ATHLETICISM a bit more...

>>40045061
ok i drank it
should i drink something like this during a workout?

>>40044490
>SPORT
Really now

>>40045111
Me, Trappy and Haino

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>>40045062
wrong

whats a good replacement for good morning @ sheiko

really can't be bothered familia

>>40045135
good night

LOL

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>>40045135

RDL or TNGDL

>>40045120

If you have issues with cramping I guess.

>>40045148

nice.

>>40045092

http://sheiko-program.ru/contacts

I literally just asked him that question.

Fixed those as well, tyvm <3

>>40045118
There are very few athletic things that I have ever been good at. Rock climbing and fencing are both of them. I've tried doing all sorts of things for overall athleticism, but my explosiveness and speed are trash, and basically never improved.

>>40045204
We're you molested as a child?
It's important.

I thought about your hurt all through my volume session today.

>>40045204
I will not stand for your anti-highbar bigotry

>>40045204

Heeeeeeyy Trappyyyy

What is your snapchat? ;D

>>40045337

Highbar is fine, just don't act superior for squatting highbar.

>>40045364
Listen asshole

>>40045414
Listening

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>Bell's Hopslam was released today in Ohio

Don't normally drink after training, but you literally can't stop me right now.

>>40045032
I believe the EMG readings on lats showed little activity, but EMG has it's flaws. Anecdotal evidence(also certainly flawed) for lats does exist in overwhelming numbers.
I personally believe a strong back contributes to good positioning at the bottom of a bench press. but i'm not notably strong at all
lats = good for bench but shoulders/triceps/chest are much more important

>>40045046
agreed
but i'm also on here way too much and have seen your webms a whole lot

>>40045059
>2pl8 OHP for reps
>weak AF
ree

>>40045423
Whenever I drink more I make more progress because of muh calories. Tfw weight stalling :(

>>40045454

You should apologize to Alex for openly being such a Chad and making him leave our Midwest chat.

>>40045445
>2 pl8 ohp
???????

>>40045480
did this not happen or am i mistaken

>>40045474
I did. I hope the damage isn't permanent :(

>>40045486
those meant the same thing but ur smart

>>40045486
Both. This never happened. Close to 3 pl8 paused bench though.

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>>40045486
>>40045533
Just realized you thought I was Virtus LMAO

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>>40045315

no lol

>>40045337

I squat highbar myself bby.

>>40044817

I assume you're talking about bench, so:
Yes
Yes
No, you want to internally rotate them

>>40045561

Heeeeeeyy Trappyyyy

What is your snapchat? ;DDDD

>>40045554
lol I did
saw the vaguely curly hair and figured it was you

>>40044501
if I have a little bit over a 1000lb total and LP is just ending(195lbs) I should start with beginner? Right?

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>>40045584

You can also do one of the intermediate programs and just test your maxes after every prep cycle.

>>40045573

I don't have a snapchat bby

>>40044684
In all likelihood sufficient. Eat more carbs.
>>40044814
Do both until you're sure of which one you'll get strongest doing, at which point you can "downgrade" one of them to assistance lift (or ditch entirely in favour of other variants). Takes a while to get both techniques dialed in [spoiler]but you'll never be satisfied with your technique anyway[/spoiler].
Or what >>40043261 said.

>>40045561

But bending the bar and "packign" the shoulders almost automatically externally rotates, no? like turning a key clockwise, but it's just in the descent

demonstrated in this video https://www.youtube.com/watch?v=ily2X9LCEfg

>>40045619
What about that pic of you with a pari of glasses with a snapchat quote saying that you "stole" them from a friend?

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>>40045645

No the lats are internal rotators of the shoulders... Unless you're talking about something else?

>>40045652

It's old af, people have it cause they found around my social media when I was doxxed, not because I sent them via snapchat.

>>40045742
:((((
tfw trappy-chan will never send me private snaps

(u r qt)

>>40045742

he says it multiple times in teh video

am i retarded

>>40045584

No, goddamnit, you should do Texas Method because it isn't a meme and will actually WORK for a fresh intermediate like yourself.

Are those military anons here at the moment?

If I went in as 11B do you think I'd still get deployed and see combat despite the war dying down now? Or will it just be 4 years of garrison duty?

>>40045823
Trip on prutus you death wish harboring motherfucker

>>40045823
Do you really hate yourself so much you want to go infantry? You'll regret it

>>40045742
hey, I'm new here. so you're a boy who actually feels and wants to be a girl and dresses like one?

or are you just a boy-girl ?

>>40045874
>do you really hate yourself that much

You have no idea to the extent I loathe myself

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>>40045763

I'm watching the vid rn, 8min in.

He's not wrong so far from what I can tell for now.
I've talked about it before actually here that the lats can actually push the bar a few cm off the chest.

But it seems like he's confusing a few technical terms and movements, so it's making it really difficult to make sense of some of the things he's saying.
For exemple, he mentions external rotation multiple times but the movement he shows is adduction.

It's just a bit of confusion on the technical terms, it seems. I don't blame him, these things are confusing even for specialists.

I'll finish watching it, then give it another watch and then write my thoughts on the whole thing.

>>40045891

I'm a girl bby, I just happen to have been born with a benis.

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Going on a tinder date tomorrow, lads. Wish me luck.

>>40045823
I highly highly expect you'll just be a janitor for 4 years since the war is basically over and it's all just gonna be garrison military now. Don't take my word for it though, just speculating.

>>40045932
she is fuckin cute, good job mang

>>40044490
anyone know a good 2x a week deadlift program? I'm squatting and benching 3x a week and its working great but I'm not really on any set deadlift program

>>40045932

Trip on twinklex.

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>>40045932

gl hf!

>>40045950
>implying I'd date someone with tattoos

degenerates out

>>40045965

>hating tattoos for no reason

Bigots out,

>>40045952
i want to go on a date with you

>>40045965
At least you know she's not a jew

>>40045943
>>40045952
Thanks! Good night!

>>40045932

>Girl with a biceps tattoo

This is either going to end with the best sex ever, your murder, or both.

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[impulse buy approaching]

When power cleaning, it seems like I'm having some issues shrugging/using my legs to pull the weight up rather than muscling it up with my arms. Anybody have any tips?

My coach tells me to try shifting the distribution of my weight from midfoot while I'm pulling up from the starting position versus to my heel when I'm actually moving the weight up from my thigh

was talking to a good friend from high school who I haven't talked to in like 5 years. I just learned he is transitioning MTF. Made me think of trappychan. I don't really care to be honest but it's fucking weird.

>>40046038

>buying a big gas guzzling truck

I know you're better than that norsie.

>>40046038
Hey Norsie, asking because you seem to have similar reactions to the THICC as I do

Do you ever want to like

Impulse-impregnate someone

Like if I see a properly stacked lady sometimes my mind just goes "put a fucking baby in her NOW"

It's kind of concerning

why does the deadlift 2x per week (in 28 programs from gnuckols) all have you do "primary stance" and "opposite stance" fuck that what if I only do conventional.

>>40046038
You don't need that to drive one occupant to the Denny's.

>>40046085

Running the same thing, I've replaced the opposite stance with paused deadlifts. Would have replaced with snatch grip but I lost my straps.

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>>40046067
>Do you ever want to like
>Impulse-impregnate someone
YES

fuck i have this thought at least 2-3 times a week.

>>40046058
try again friend

it's a mid size, gets 25+ MPG highway. I also plan on using biofuels with ~ 30-40% GHG reduction

>>40046088
try camping m80

>>40046100
>YES
>fuck i have this thought at least 2-3 times a week.

>used to know this OUTRAGEOUSLY thick woman
>could bounce a quarter off her ass and kill a man at 20 yards
>tiny titties too which only made it better
>talked all the time about how she wanted to be a mom, she didn't need a man in the baby's life, she wasn't looking for a daddy, just someone to knock her up and go away, how she wanted a kid so bad she was tempted to just get pregnant with a one-night-stand
>also bragged about what an incredible lay she was
>she was my first real test in life
Truly I have the willpower of so many saints.


;_;

>>40045133
Is it you?

>>40046100

O
Sounds good desu, I don't like driving big cars personally though.

>>40046135

You are a stronger man than I, anon.

>>40045391
Why, if it is a superior movement?

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>>40046160

>superior movement
>moves less weight because of inferior leverages
>has no significant difference in muscle activation when compared to low are
>superior movement

>>40045561
Trappy let us see you squating

>>40046160
>superior movement
>axiomatically assuming harder=better
Olyboo pls remove thyself

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>>40046152
that makes one of us

>>40046135
ooooof da.

>>40046198
reminder that lowbar squats look ugly and give you mashed potato legs.
highbar squats look beautiful and give you beautifully sculpted masculine legs

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>>40045645
>>40045931

Alright I figured I want to make some quick thoughts after watching the first time.

- He is >technically< (emphasis on that word) incorrect, the lats are a primary mover during deadlifts (shoulder extension). Not really anything major though and what he said besides this specific detail is correct.

- He mentions that we shouldn't talk in absolutes. I agree completely, and I've tried to make that clear when I give my opinion on lats and bench press. It's a nuanced issue and we don't actually have the appropriate technology to test it, and we don't have moment arm studies of shoulder muscles under hyperextension (which is one of the things we critically need immediately in the current scientific pool we have).

However, here's what we have:

1- Lats are shoulder extensors up until a certain degree of hyperextension (I'd say around 15 or so degrees after the anatomical position). Up until this point, the lats are shortening. From that point onwards, going deeper into hyperextension, the lats are stretching. What this means is, by contracting the lats here, you'd bring the arms back to the exact point where the lats change from extensor to flexor.
In simpler terms, if you go to the bottom of the bench press with your arms and barbell, and contract your lats, your arms will be brought up a few centimetres - without using pecs or delts at all.

2- However, the degree of hyperextension during bench pressing isn't very high. Thus, the actual range of motion where the lats can help is very short.

3- Not only that, but from the TREND* in moment arm analysis implies that, even after this crossover point where the lats become flexors, they are weak flexors. *Of course this is purely conjecture for now, analysing the trend and 'rate of decay" and coming up with a supposedly approximate number - we don't actually HAVE the numbers. We don't actually KNOW for sure if or how weak they are in flexion.

(character limit...)

>>40045204
Tngdl isn't a replacement for good mornings ffs Livia wake the fuck up

>>40046222
post a vid of your squat and a pic of your legs please

>>40046227

What the fuck are The Next Generation DeadLifts?

>>40046222

Friendly reminder the only things that determine how you look at your insertions, your muscle mass, and your body fat percentage.

>>40046225
>(character limit...)
wtf is this shit ??

>>40046225
Don't come here often but uh, are you actually a trap?

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>>40046254
Can you please pretend you're not mentally handicapped?

Just try something new

Trappy is not Livia. He is friends with her and uses her pics as if it was him. I know them both

>>40046237
I made an interesting discovery about tng deadlifts there other day.

They're mostly useless, UNLESS you intentionally land the barbell close to its original starting position. This basically involves not letting the descent go full retard fast, and almost doing an eccentric.

it sounds kind of like "duh", but if you just start ripping tng reps, the bar tends to float out in front of you and that manifests as every rep starting with the bar too far forward. If you fight that and force it to bounce back to the right starting spot (or close), then its a fucking GNARLY killer of lower glutes / upper hamstrings.

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>>40046303
OBSESSED
B
S
E
S
S
E
D

>>40046306

What's the difference between touch and go deadlifts and regular? Is it just that you readjust back to your starting position after every rep with a regular deadlift?

But the big red bird that lives under the city doesn't give a damn about me, and it dies every night

So I bought a knife

I AM A KNIFE

I AM A KNIIIIIIIIIIIIIFE

I used to think these lyrics were really sad but... You know, they're kind of uplifting. No one gives a damn about you, you're all on your own. But you gotta be a Knife, Man. You gotta stick up for yourself and carve your own path, even if you feel lonely.

Anyway I feel good about today's Sheiko. I'm gonna go for 4 reps on my triples or maybe add 5-10lbs on some of my sets

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>>40046225
>>40045645

3- In experimental studies with EMG (again, we need better technology) we have seen the trend that even at the bottom of the bench press, the lats just... aren't very active at all. And using "very" is being very generous here. Pic related is one of the examples.

4- However, as Duffin said, this can be due to technique. Perhaps the lifters that participated in the EMG studies just bench with a certain technique that doesn't involve their lats at all. Perhaps if we did an EMG of Duffin benching 90%, we would see a lot of lat activity. We just don't know.

5- It's suggested that our body automatically avoids using the lats at the bottom of the bench. It's as if our "brain" actually knows a lot more about itself than "we" do. The explanation here is, since the range of motion for the lats push is very short, and they would quickly change into a pull (antagonist) making the movement slower and more difficult, your body simply chooses to be efficient and not use the lats ability to push in order to not have to deal with the pull. This can be further analysed if we compare the speed of the barbell during the initial few centimetres with the speed of fine control of the muscle contraction in the lats. That is, if the barbell raises faster than our lats can "turn off" to avoid pulling, then our body knows that using it for the push will make things worse as it won't be able to avoid the pull.

So the conclusion here is:
Yes, the movement exists.
Is it strong? We don't know but trend says no.
Does it even happen in the BP? We don't know but so far evidence says it doesn't.

The takeaway is:
Your pec major is disproportionally more important for bench pressing raw than any other muscle, including triceps and delts.

>>40046356

wtf I can't fap to that picture. Where's the penis?

>>40046385
Just look at your own

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>>40046227

The reasoning I have is:

Objective with the Goodmornings: Train hip extensors (hams and glutes), and spinal erectors.

What you get with TNGDL: A variation that makes the initial part of the lift easier due to stretch reflex. This means it involves a lot less quads, and most of the work will be handled by your hamstrings and glutes. Also means the second phase, hip extension, won't be limited by the first, knee extension. And as with any deadlift, it also trains your spinal erectors.

The downside is that it requires grip, while the goodmornings don't. But we can use straps to mitigate that.

Is it a perfect 1:1 substitution?
Not really.

But it serves basically the same purpose, thus it's a decent option.
Besides, accessories are just accessories. Who cares we're freaks.

>>40046336

You don't stop at the bottom when doing touch and go, so you have stretch reflex.
The stretch reflex makes the initial part of the lift much easier than lifting it from a deadstop.

>>40046409
B-but I don't have one.

>>40046428

Also, you might be more prone to injury with TNGDL than GMs. So that's another downside I guess.

>>40046409

It has to be attached to a trap, otherwise it's gay.

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>>40046356
>>40046225

>mfw too dumb for this

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>>40044490
Anyone else here an autist?

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Despite looking like a malnourished 15yo, I'm going to paused bench 2pl8 for the first time next week.

>>40045425
>>40046516
lats are significant but ass-chest is more important

>>40046528
Yes. And 2. No water flow between 2 and 3.

>>40046550

Significant might be a strong word.

>>40044490
became a memer and started doing cardio a while ago. im taking the opportunity to do it now because I'm intermediate and it will be more of an issue to do in the future. im getting stronger and none of that losing muscle crap. my hips are getting fucked now tho so all i think ill have to do is lower volume of it some for a bit and try some other kind

Why is it lit-er-all-y every time I kiss a girl I come down with sickness. Got headache and white spots on throat ffs
fucking gains goblins

>>40046571
significant was meant as far smaller than important, but still having an impact at all

>>40046577
You might be allergic to girls, anon,

>>40046577
Women are the ultimate meme

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>>40046516

If you want to bench more, train your chest.

>>40046548

Good luck :)

>>40045891
Trappy is a Brazilian boy who was molested as a child.

This resulted in gender identity disorder.

He now relives his trauma through gender play and having sex with men.

>>40046650

Except not.

>>40046577
That's why we kiss other well groomed men, obviously. No homo.

>>40046601
>train chest for bench
Good one coach

>>40046713
he did ask for a dumbed down version

>>40046601
how big is your dick?

>>40046303
No shit you fucking autist. Everyone here knows that. Nobody cares. kys

>>40046336
touch 'n go is basically when you let the weight fall on the way back down and bounce back up on the next rep

I'm 204lbs right now and get about 100-120 grams of protein a day. Do I need more for power lifting?

>>40046824
yes

>>40046824
It's enough unless you're cutting. That's plenty for trying to build muscle though.

>>40046824
You need AT LEAST your bw in grams of protein, 100 is half of what you need. Make sure to drink your protein shakes before, after, and during your workout too. You gotta hit that metabolic window

>>40046824
Yes

>>40046905
It's anabolic ya dingus
but also enjoy no gainz

>>40046824
I'd shoot for 150-180 grams.

>>40046824
Same fag here. Does power lifting require more protein than bodybuilding? I've always heard 1gram to 1kg, or a little above half your body weight in grams of protein.

>>40046964
1-1.5g per kg of bodyweight for bulking, 1.5-2g per kg for cutting. focus more on carbs for powerlifting.

>>40046964
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
idk but this looks legit to me. universal for lifting in general

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>>40046941

Search Results
>The metabolic window is a term used in strength training to describe the 30-minute (give or take, dependent on the individual) period after exercise during which nutrition can shift the body from a catabolic state to an anabolic one.

Don't you EVER spread misinformation on /plg/ again

>>40046980
well looky here
thank god our misinformation is now accurate

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>>40047017
>>40047016
:(((((((((( u made me look like an idiot

>>40047025
DELET THIS

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>>40047039

>>40044730
I'm unironically considering an 18X contract

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>>40047054

>>40047016
Old wolf of Farron?

>>40044501
Trappy, you are very pretty and your interest in /plg/ seems serious. Do you use anti-androgens?

>>40047104
I play the majority of DS blind, but I wanted to at least know what the covenant rewards were

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>>40047072
LMAO doesn't everybody? I mean, I looked into it myself. You basically NEED perfect 300 on the APFT and be able to ruck and run your fucking ass off.

If you're out of shape you still have time to get in shape through OSUT, Airborne school and all but from what I understand the qualification course is mostly mental. Of course, it's gonna be fucking brutal regardless since its fucking SF shit.

If you're determined fucking smash that shit and train and ruck your ass off, god knows I don't have it in me. Maybe you do. You already know this though I'm assuming since you're the one with enough gonads to actually sign up for that kind of thing.

I'm considering BMET personally. Hope they have a spot for me. Not 100% sure yet though.

>>40047141
Ds3 is gay. Come back to Ds2.

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>>40047136

Ye I'm on cypro.

>>40047164

This.

>>40047157
Thanks for the good wishes. Good luck on BMET or whatever it is you choose to go for.

I'm also starting land nav courses soon since I heard that's extremely important and grueling during SFQC

>>40046820
>let the weight fall
>not actively dribbling the bar like a basketball with super bouncy bumper plates
Get it together, norse.

>>40047186
>Ye I'm on cypro.
I so wish you changed your mind about this. Or, as a last resort, add SARMs to your mix. You are technically on steroids already anyway, so why not do it in the most beneficial way?

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>>40047359

Adding sarms is pointless, I'm on antitest. It blocks interaction with the androgen receptors.

>>40047414
What kind of antipsychotics are you taking currently?

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>>40047448

None, I haven't been prescribed antipsychs by my psychiatrist.

>>40047414
>pointless
sadness

>>40047473

No, it's literally pointless. SARMs would have no effect, antiandrogen blocks them. I'd literally be wasting money,

Does taking an extra day (or two) off between workouts interfere with progress, other than delaying it slightly? Running Madcow

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>>40047414
So how it would affect your body if you simply dropped antiandrogens and stayed on estrogen, or even dropped BOTH and used testosterone without aromatase inhibitor to produce natural estrogen?

Why let genetic women have higher testosterone than you? Do you think that muscles are masculine? Normies think that. Don't be a normie.

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>>40047512
Yes, I took your answer seriously and it made me sad.

>>40047562
>Taking days off
Why would you EVER do this?

>>40047573
why are you asking a person who would've preferred to be born without a penis if she thinks muscles are masculine and why she isnt on test?
are you retarded?

do you guys program accessories too? e.g. 3x6 pull ups 4x12 curls. Or do you just go by feel. Thinking of just programming my squat/bench/deadlift and just doing accessories on the spot like how I feel that day.

>>40047663
Yes

>>40047562
No. If anything, you'll probably perform better.

>>40047648
I don't think she dislikes her penis, does she?
If she does, then yes, your point is correct.

>>40047635
Because not everyone is a NEET with too much time on their hands

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>>40047682
>"wow anon I see you in the gym almost everyday you must have a lot of willpower"
>tfw I have no other hobbies, the gym is all I have

College is suffering

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>>40047720
@me

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>>40047663
Anyone that doesn't add accessories is either flying too close to the sun with their main lifts or not trying hard enough

>mfw had another pro trump argument with the fiancé

>>40047648
But then, on the other hand, what's the point of having interest in powerlifting without muscle (power) building as a goal?

how do I get a trap gf :(

>>40047883
Stop being a desperate beta faggot and they come to you anon

Faggot

>>40047883
Move to oregon?

>>40047888
>They come to you
FUCKING CHADSHORTS REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>40047909

>girls don't smile at him

Lmao maybe it's because you're 5'9"

>>40047920
He just hasn't been hanging around married ones lately.

>>40047920
Nah it's because I'm fat and have a shit face tbqhwyf

>>40047933
This too

Benchbro still posts here, right?

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>>40047946

It's okay, at least you're not 5'8".

>>40047947

>he doesn't know

>>40047872
Trappy doesn't even lift, she wants to have a feminine appeareance and lives out her inherent male ambitions by telling autistic powerlifters on an asian image board how to lift.
She really just is a gay man with the fetish of wanting to portray a feminine anime girl but her actual character is still completely masculine.
Basically she's the reverse Kortney Olson.

>>40047966
I lifted with him once 5ish months ago and haven't seen him since. I wanted to speak with him : (

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>>40047903

>>40047946
how much you weighing nowadays friend, are we getting Lean Retard 2k17?

>>40048021
I concur with this actually
Trappy chan has a typical masculine personality.

>>40048050
Dunno, haven't weighed myself in months. Probably 210 if I had to guess. Probably gonna start cutting in May, just like last year, but I might start with a really slow cut in March, idk yet.

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>>40048021
>Basically she's the reverse Kortney Olson.
Okay, I get it now.

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>>40047573

>So how it would affect your body if you simply dropped antiandrogens and stayed on estrogen

My body would hyperproduce testosterone to compensate the estrogen.

>even dropped BOTH and used testosterone without aromatase inhibitor to produce natural estrogen?

Testosterone is literally what I'm avoiding.

>Why let genetic women have higher testosterone than you?

I have no choice really.

>Do you think that muscles are masculine?

Not really, that's not the issue.

>>40047681
>>40047872

Disliking and wishing I had been born without it are different things.

Also, I'm not a powerlifter. I'm a powerlifting coach.

I do train weightlifting though.

>>40048021

You're wrong in every detail except "wants to have a feminine appeareance".

>>40048051

>masculine personality

You wot m8

Trappy is the literal definition of a bitch.

>>40048029

The faggot still posts all the time. unfortunately

>>40044490
oh jesus justin is so fucking sexy this is hurting my brain

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>>40048276

trip on sean

>>40048307

ikr

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Lads... My sides are currently in orbit

>>40048337

I mean, he's not wrong.....

>>40048337
He's in charge of two eskimos lifting in an igloo, why would they expect him to be professional?

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>>40045035
share more rare justins

>>40048337

isley.jpg

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With the jap-bench grip, does anyone develop palm discomfort? I've all but cured my wrist pain, but now sometimes I feel discomfort in the heel of my left palm during bench.

>>40048445
I used to get some weird twinges, but that was several years ago and I haven't had any since.

>>40044653
Pure Truth.

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>>40048218
>Testosterone is literally what I'm avoiding.
I thought masculinity was what you're avoiding.
Sexy women have high testosterone – children don't.

Estrogen to make you feminine, testosterone/SARMs to make you an adult woman – that's closer to my idea of a healthy woman.

>I'm not a powerlifter. I'm a powerlifting coach.
I'm beginning to understand.

>Disliking and wishing I had been born without it are different things.
Neither of these things encompasses dick love. So they are the same thing for my purpose.

Penis and balls are literally your genetic-lottery advantage over genetic women. You could be something BETTER than a woman... if you wanted.

>>40048445
>tfw haven't benched in 3 or 4 months due to shoulder pain
just kill me.
My life is now row, squats, deads, and OHP.

>>40047663

Yes, I program accessories.

>>40048472
You're kind of creepy in like, the actually alarming kind of way.

So Wendler, king of the "there's no magical program, just get stronger," mentality, has written, tested, and is losing his mind over the progress that his new program is causing. He's run it with 75 athletes and, I quote, "the strength and size gains, IF DONE EXACTLY as written, eclipse any program I've ever written or even seen."

Sounds pretty neato.

>>40048486
iktfb

Try resting it, doing tons of pushups with full scapular ROM, doing highbar or ssb for a while.

>tfw you can only diddly 2.5pl8 after 5 months

confirmed genetic dead end

>>40048598
Link to program?

>>40048612
Just seems like a food deficiency to me

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>>40048472

Yes testosterone would be great if I had been born in a different body.

But as is I have no choice. Takin estrogen alone without antiandrogens does basically nothing.

>Neither of these things encompasses dick love. So they are the same thing for my purpose.

I guess it's hard for people to understand what it's like.

I don't dislike my benis, I like it a lot and I'm happy with it. I don't plan on getting SRS.

However, if I had the option to choose, I wouldn't think twice. If SRS was actually decent instead of... what it is, I wouldn't think twice.
If a magical genie gave me the option to choose, I wouldn't flinch.

But at the same time, hating the things I can't change is pointless, so I just learned to embrace it and love myself for who I am. Better than living in constant agony like other girls in this situation.
I just accepted it and chose to look on the bright side, that I'm able to actually be who I am. Genitals are a minor issue in the grand scheme of things.

>>40048445

People usually get a weird pain if they place the bar in the middle of the two "meaty" parts of the palm right above the wrist. Just incline it a bit less so that it rests on the meat :3

>>40048386

>tfw managed to help prevent actual injuries on my trainees that had constant pain with lifting
>tfw their pain is gone after a short period of time and doesn't come back

And people say having a coach is a meme.

>>40048386

I got ya senpai

>>40048626
It's locked behind his paywalled forums for now. Out of respect for him and knowing how hard it is to cash in on the strength industry, I won't leak it, but it...doesn't seem that special? And as per Wendler norm, it's VERY slow-progressing. Really interesting that he's shitting himself over its results, it's incredibly straightforward.
>>40048612
Why are you afraid of eating?

>>40048626
It's a food and motivation deficiency, most likely.
I am cutting since I'm a fatass and these northern winters make it really easy to justify staying inside so you don't drive on icy roads.

I like to publicly shame myself every few weeks to get some motivation back.

>>40048679
That being said, what's a good rep scheme for deadlifts? I'm currently doing hepburn squats and bench, with some Frankenstein of a plan put together to add in deadders and OHP.
Just came off of SS a few weeks ago, should I just keep following the every other workout 1x5? Currently doing 1x5 of high weight (probably around 90-95%, never tested max), and then 3x5 of lower weight (closer to 75-80%)

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>>40048655

Quoted the wrong posts lol

>>40048606
>>40048486

>tfw managed to help prevent actual injuries on my trainees that had constant pain with lifting
>tfw their pain is gone after a short period of time and doesn't come back

And people say having a coach is a meme.

>>40048722
GVT. It'll be fun.

>>40048733
Let's just see how things turn out with my rotator cuff before we jump to "doesn't come back"

>>40048722
>Came off SS
>275 diddly 1 rm
>Fatass
My brain just exploded

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>>40048748

Oh is it you Bauer?
You haven't given any updates in forever.

Been wanting to buy SBD knee sleeves for a while now and today a lady at the gym let me borrow her size small sleeves. Weren't too hard to get on but a bit of a struggle, definitely helped my squat though. Should I get small or extra small?

>>40048606
;_;
I will try the pushups.

>>40048733
gib helps lad

>>40048759
well nothing interesting has happened in a while so I felt no need to share

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>>40048795

I basically have no idea how your recovery is going bby lol

Are you benching again?
Literally tell me how it's been going. I don't even know if you're still having pain or not.

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world of tanks forums is so fucking easy to troll

>>40048857
do u even see what youre writing

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>>40048857

>14 years olds are easy to troll

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>>40048870
indeed

angering geriatric people who think its ok to spend hundreds of dollars on a free to play game is a service to humanity

>>40048880
the userbase is oddly fucking old

its bizzare

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>finishing up some amrap DL at 90%
>some skinny Asian manlet comes over and asks me for spot
>row off every rep of his 2pl bench
>loom over him and look him in the eye
>"good set bro"
>he looks away
>mfw

>>40048741
What is this meme shit

>>40048756
Is that bad? It took a while to plateau with diddles, but now I've hit a fucking wall. I feel like I need to change how I'm approaching deadlies, but I'm not sure how to go about other than >lol more volume

>>40048926
You could do it in a method similar to Greg Nuckols deadlift programs. Lots of single rep sets at low weights in order to learn the form perfectly

>>40048926
Height and weight rn? I feel like if you went on maintainance or a small bulk (100 kcal surplus), your lifts would get unstalled.

>>40048926
Would recommend this >>40048945
Also get a belt if you don't have one (buy cheap buy twice), and the most important thing I've ever learned about deadlifting is to not be afraid of retard-strengthing it up. I'm not telling you to pull shit that gives you cat-back, but my deadlift exploded once I stopped worrying about every little form deviation and just started pulling stuff off the ground.

Then again my most recent 1RM attempt ended in me passing out (good lift though!!) so maybe I shouldn't give advice.

>>40048961
6'0" hovering around 200lb
Currently aiming for about 2000 cals

>>40048945
I'll look one of them up and give it a try. You're talking about his sample program spreadsheets, right?

>>40048996
Been looking into buying some gym gear (wrist straps for bench, etc.), will probably lump that into same purchase.

>>40049029
Wew, any lower and you'll stop being an adult male. What's your goal weight?

>>40049029
Stop cutting and go on maintenance and try and recomp. If you're trying to powerlift at 6 feet you're gonna wanna be pretty thicc. Forcing your way into a smaller weight class isn't gonna do you any good

>>40045932
Thanks. You too.

>>40049078
Right now, just pushing for 180. Not sure why, just seemed like a good weight.
More interested in the bf% loss though; I don't want to be a fatty fat fatty anymore.

>>40049081
I've pretty heavily considered just giving up on the cut. I'd like to be muscularly thicc in the end, but I want this fat to leave me.

>>40046528
3

>>40049127
Recomp. If you look at powerlifters around your height, most of em are in the 105kg class or heavier. Guys in the 83 class are usually much shorter, like Gibbs (5'4") or Haack (5'8" I think)

>>40046528
Depends on the speed of water out of the faucet

https://youtu.be/NR9zdP3tpiU

I hurt my back a month ago and took time off to recover it, now l'm being extra cautious not to minge it again
but l want to fucking die because my strength dropped like a fucking rock

Help me /plg/ you're my only hope

>>40049178
>>40049178
>>40049178
>>40049178
>>40049178

>>40049151
Makes sense. I'll stick with maintenance and see if that helps out at all.

Thanks for the advice, my dudes. See you in a few weeks for my motivation boost.

Going to check in on joining the team at George Mason University in Spring. Anyone know anything about GMU at all? Have no idea what to expect.

>>40049435
Forgot to add me stats.
I'm 21 @ 170lbs
Been following Candito's 6 week Routine but just do the five weeks and skip the max week. Should I start adding it if I'm gonna try joining the team?

My heaviest lifts so far are
Bench 235x3
Squat 335x3
DL 405x3

>>40048532
>creepy
>alarming
Modern bigot's terms for "sexual".

>>40046356

but the cues in the video are still good right? i should aim to have my shoulders like that?

>>40049778

From what I remember yes