/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

can someone post some real studies done as to how strength is obtained?

I am going to FUCK Esmeralda and I WANT you all to KNOW

>>40066904
Greg Nuckols has at least two articles that go into the science of it all. On phone so cba searching for them and linking.

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>>40066904

I'm not sure what you want, but have you tried using scholar.google.com and sci-hub.bz ?

If you want some books, Zatsiorky is one of the biggest authors http://gen.lib.rus.ec/search.php?req=+Zatsiorsky&open=0&res=25&view=simple&phrase=1&column=def

>>40066916
Do you have a public humiliation fetish or something?

>>40066876
is candito natty?

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Reminder that trappy is VERY smart.

>>40066976
Yeah

Is Filip Lindström natty?

>>40067028
Less natty than SSB

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>>40066916
>>40067000

Hey Isley or anyone who knows IPF rules, I'm doing my first GBPF (sorry, I mean British Powerlifting) meet in a few weeks. Does it matter that my heels are touching on bench like so?

https://www.youtube.com/watch?v=aKgTbwCeAh4&t=2m27s

>>40067077
One, read the rules. They're on the ipf website

Two, yes that's legal

Three, your feet mustn't touch the bench

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>>40066966

No that's Sean.

>>40066995

>The point wasn't to act smart.
>Google the things I mentioned. It's some ridiculously fucked up medical gore. >The type that actually makes you feel spooked.
>That's why I said it was a wild night.

Is the inside talk amongst elite powerlifters who know for a fact that someone is juicing behind the curtains?

>>40067171
You could have said you were reading on medical gore

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>>40067212

I wanted to specify which gore so that people would write it on google images. The surgeries were massive successes though, and it's kinda cool to read about it.

The pincer hands had a specially interesting dilemma. Would have rather kept one hand with four fingers and one amputed hand, or two pincer hands?

>>40067212

Also, life protip: don't work in chinese factories

did anyone ever dealt with shoulder impingement?
i can't fckin bench anymore because of this

I want to die

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In for im leaner than kermit

I tore my ACL a number of years ago, and it hurts whenever i go in the cold, and on warm up sets of squat. Sometimes i end up compensating by pushing more on one leg due to tightness which probably causes more damage.

Will knee wraps be worth buying to help keep it all tight, and prevent injury?

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>>40067468

This song makes me moist
https://m.youtube.com/watch?v=KhbXsW2brhM

trappy is so fucking annoying

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Toasted in the wrong bread

>when your raw squats are much harder at 60kg lighter

Unsure if angry or pleased

Raw squatting is a shitty meme

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>>40067738
I've done worse

>when you were happy with your benching and then you see your bum wasn't on the bench
ree

>>40067867
cant you feel it

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>>40067908
can't you FEEL it isley?

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>>40066885
trappy you know a lot about programing, why sheiko is so good but canditoe 6week is not?

>>40068027
powerlifters don't make good coaches man

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Been lifting for four years lads. Im pretty swole and into aesthetics.

Im going to bulk again. Whats a good routine for aesthetics intermediate?


I have a hone gym my routines

Day a
3x5 lowbar squats
3x8 ohp
3x10 weighted wide grip pull ups
3x10 weighted dippies close grip for maximum tiddies

Day b
1x5 romanian deadlift
3x8 weighred hip thrust
3x10 barbell curl
3x8 weighted chins


My ohp is at 125 3x8 165 lbs
Squat a little under 300 its shit because of no rack till last june.
Deadlift dont care too much about im tryinf to get boys to love me
Cant bench because no bench but can dip

Weighted chins 45 lbs
Weighted wide pullups 3x8 are 25 pounds

Weighted dip 3x10 is 45 but going to lower weight more reps for less hand pain.
5ft9
165 pounds currently 5 inch penis 4 years lifting.


If anyone can give some tips id appreciate it. Im workig so i might not respond. I also dont care about stats i just want big biceps and booty. Biceps to choke my boys and booty so when i bottom daddy gets real hard for me.

>>40067867
>barely benching your bodyweight

congrats Isley Isley Isley
2 more plates to catch up on me

>>40066876
Someone please remove poor BenchBro from this chart.
RIP my friend ;-;

How much time can you spend training below ~85% of your max before you start losing strength?

I've got a little weird question to ask.

Let's say that certain technique is declared 'proper form' as it's the most efficient way to complete given movement (in most cases).

If that's true, does it render any sort of form breakdown (on max effort sets/reps) useless and harmful, simply pointing on the lifters weak spots?

I hope that it's comprehensible.

>>40067908
Sometimes. My bum only ever barely touches the bench so I can get that cheater arch so it's hard.

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>>40067501

I think knee sleeves would be better than wraps (not sure, wraps reduce tension on some tendons but sleeves provide support and some stability without the issue with pressing the front of the knee against the cartilage), but with no shadow of a doubt, KNEE BRACES are your best option.

>>40067397

How does your bench look?
In my experience, letting the inflamation pass and fixing the bench form solves the problem.

Prefer to unrack the bar with help, but if you can't get a handoff, bring the bar as close as you can to your chest for unracking (as long as it doesn't hit the rack on the way up).

Then, the same old things. Get a good setup with the highest arch your can; retract your scapulae and set the top of your back on the bench; settle your legs and glutes on the bench keeping constant tension.

And most importantly of all, touch the far lower (towards your tummy button, not your head).
If you're using max grip, go back to pinkies or ring fingers on the marks.

After the inflammation is past, it's also important to exercise mobility.
Stretching exercises 6 times per day, and strengthening rehab exercises for your external rotators on every workout.
Including dynamic stretching is very important. Dumbbell flies with light weights, focusing on stretching your chest (main internal rotator) and shoulder while under load during the eccentric, make a big difference. Same thing with rotator cuff exercises, you not only want to strengthen them, but work their mobility at the same time.

>>40068085

Infinite time. You don't lose strength if the volume is high, you get stronger.
Source: Sheiko

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>>40067867
is that legal on IPF Isley? that little space between your butt and becnh?

>>40068124
It's not.

>>40068092
Yes

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>>40068092

Not sure what the question here is.
Yes, form breakdown is terrible and should be avoided, specially during training.
Yes it shows weak spots and technique mistakes.

Sorry if this is not what you asked, I'm terrible with English and you weren't very clear.

>>40068027

I wouldn't say C6W is bad. It has worked for many here, Boardie, Alex, among others.

However, the reason I feel Sheiko is better is because it focuses on what's actually important in training. C6W goes kind of all over the place, and spends a lot of time with things that don't directly make you stronger.
Also, C6W has pretty low volume for the bench - while Sheiko is known for massive bench gains.

>>40068101
>Infinite time. You don't lose strength if the volume is high, you get stronger.
>Source: Sheiko

In some cases, volume well less to a decrease in strength.
Fatigue accumulation will mask strength (temporarily).
Too much recoverable volume will eventually fail to cause adaptation.

MOAR VOLUME is not always the immediate answer.

Arguably, higher percentages (85+) yeild more immediate strength gains. Lower intensity volume yells gains later via hypertrophy and movement efficiency.

Please consider the clarity of your drivel before it falls out of your mouth in the future.

>>40068160
Maybe because you haven't been coaching long enough to know anything about an actual lifting career. You only know short term gains.
You should look up a fellow named josh hancott.

>>40068027
>>40068101
pls repond

>>40068160
What I was asking was whether form breakdown is acceptable when maxing in order to achieve the best possible result, or if improving form leads to better results in the long term.

Sorry, it's hard to phrase for me.

>>40068160
>>40068209
haven't seen this post thank you trappy Im the c6w fag

>>40068101
form is OK, arch isn't big but better than average
benching is more painful with a narrow grip than with a wide grip (yep that's weird I don't know why)
inflammation is past but I still got pain as soon as the bar come close to the chest
can't do dumbell bench press nor dips
i'm stretching pecs, lats, traps, doing reverse flies, lots of row, serratus push up..

>>40068216
Do yo even know who you're talking to?

Someone who hasn't even touched a loaded barbell in their life.

>>40068101
>Infinite time. You don't lose strength if the volume is high, you get stronger.
>Source: Sheiko

>>40068195
>Arguably, higher percentages (85+) yeild more immediate strength gains

pls discuss and elaborate your answer this is relevant to my interest

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>>40068195

I mean, it's obvious that fatigue affects strength and that training should be properly periodized.
That's like training 101.

This isn't lack of clarity, this is pedanticness from the people who love criticising my accurate posts on small strawmen or cherrypicking of incomplete information I sometimes write due to not having enough time to write a whole essay for every poster or having limited number of characters allowed in a single post.

So I gave him the simple answer, which is the correct answer.
I didn't tell him fatigue is a meme and he should go high volume always. In fact, I mentioned Sheiko, which is a program that's well known for how it manages periods of high volume and the recovery from those.

But I have never recommended or defended programs that do not include a well thought-out fatigue management.

Next time, consider that the person you're addressing already knows what you're talking about and didn't mention it because it was unnecessary drivel.

>>40068207

Anyone who has been coached by me will tell you that injury prevention and technique work at the smallest details is what I focus on the most.

Saying I only know short term gains is, ironically enough, shortsighted of you.

>>40068216

In my opinion, in competition it doesn't matter. What matters is achieving the highest possible result. Proper technique will help you get there, but you're not suppose to give up on a lift just because your back is rounding. Some will disagree with this opinion.

However, in training, a more sensible approach is needed. Training has a goal - make the athlete stronger, better, more proficient, and keep them away from injuries. Since they train with proper form, a max under proper form is much more accurate to use as the centre where you build the training around than a max under massive form breakdown.
So during skill tests, I'd say you have to try hard. But be aware of what your limitations are, and sometimes you're better off giving up on a lift.

>>40068160
Please stop posting these images.

>>40068313
>Anyone who has been coached by me

Tell me one single person

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>>40068354

Why? They aren't breaking any rules.

When deadlifting, how close should my legs be to the bar? You're doing it too close if you're getting "scraped" by the bar as you lift right?

>>40068049
This is plg do sheiko and bulk to valhalla

>>40068373
as close to your center mass as possible

im feeling urge to the press. did i catch autism? why do i care about something that is not bench?

>>40068364
You're so fucking juvenile. He didn't say you're breaking the rules. It's about not being an annoying cunt.
Technically I could walk around shirtless all the time without breaking the law but I choose not to because that would make me a douchebag and it disrespects the community I'm part of.

You can choose to be a piece of shit, or not. Up to you.

What size to go for knee sleeves? My knees measured at 15.5" which is the cut of for a large and XL.

I heard you should go one size smaller, so should i go for mediums?

>>40068363
reporting, trappy told me to do TM and then sheiko, had gotten crazy gains

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>>40068373
>You're doing it too close if you're getting "scraped" by the bar as you lift right?

Don't think so

>>40068373
You're supposed to start with it in between your legs. One in front of the bar and the other behind the bar

>>40068406
the press™ is the patrician choice for upper body strenght

>>40068407
jelly too much? at least she's posting decent advice open to discussion

you are the one who's a whinny faggot

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>>40068373

Bar should be over the middle of your feet.

That means as close as necessary to be over the middle of your feet.

Pretty much always means touching the shins at the start, but not necessarily scraping them all the way up (depends). But scraping is usually part of it, that's why we wear deadlift socks.
Vid kinda related.

There's less scraping on WL than PL btw, as an interesting detail. Some athletes have a different technique for the first pull on the clean and snatch than what you'd see on a deadlift, meaning their knees go way back... but this is getting into another can of worms.

>>40068363

I have nothing to prove to you.
What matters here isn't who I am and my personal life, what matters is what I say.

>>40068407

I don't see what's the issue here.

>>40068235

Then use wide grip.
Are you sure it's impingement?

>>40068447
man you're a stinky fucking peace of ass

>>40068407
Thanks for formulating my thoughts so perfectly. Now convince him to leave and never come back, please.

>>40068447
Hey trappy

>>40068447
>tfw no 10 plate diddly

>>40068447
not a hundred percent sure but it matches everything. did xrays and ultrasound, tendons were okay. idk what else it could be

>>40068364
You're a disgusting human being.

TRAPPY IS one TIGHT, stINKY peace oF ASS

>>40068101
So if I cut and do Sheiko I will increase my maxes?

>>40068447
>What matters here isn't who I am and my personal life, what matters is what I say.

If you actually thought that, you wouldnt trip.

>>40068447
>what matters is what I say.
keked

My offer of passionate sex still stands if you want to meet. (I'm from São Paulo too)

Think about it.

Will people laugh at my powerlifters body if I go swimming?

Im bulking.

My offer of rough sex still stands if you ever come to Canada.

Think about it.

>>40068602
post body

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>>40068517

Can you please describe to me all the locations the pain is at and what type of pain it is. Also if you feel any tingling, numbness, or burning sensation.
Please mention all locations.

If you have any video of you benching would be helpful as well.

Do you unrack or get a handoff?
Do you feel it exclusively after bench, or with other lifts? Do you feel it outside of lifting?
Do you squat high or lowbar?
Are you sure it's not biceps tendinitis? Have you tested if doing supinating curls soothes the pain?

I might have more questions but these are enough for now.

>>40068543

Colombiangirl just did a 8kg or so cut on Sheiko and increased her wilks by 30 points. Her bench went up 14kg, she maintained the squat, and deadlift went up a little bit... if I recall correctly.

So I'd say it's definitely possible.

>>40068557

It was a request from the community. Took months but eventually they convinced me to.

>>40068514

>tfw no 11bags diddly

>>40068505

Hello :3c

>>40068602

No.

>>40068613
Look at present Isley and take 10 kilos of fat and a couple of kilos of muscle out.

Anyone here use Bluetooth headphones/earbuds at the gym? Any recommendations? Getting pretty tired of dealing with the wire on my earbuds (and the phone hanging off of it), even though I like them.

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>>40068514

Woops, I was meant to post this webm kekkk

>>40068627
>Colombian
Every time I read Congolombian

Not even joking here

the problem here is that this is an ANONYMOUS image board and people feel the need to act as if they own the place or act as if they know what's best for other people.

>>40068627
How are you?

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>>40068655

Doing well, got some interesting books to read, and a few researches that I'm really curious about.

And it's summer break, so it's nice to spend some time just chilling. Wish my friends and bf were as available as I am right now though.

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>>40068689
>bf

>>40068689
What books are you reading?

Oh so you finally got a bf? :3 Good to hear.

Who's Eldritch Evil?

>>40068627
pain is around here http://board.crossfit.com/attachment.php?attachmentid=5622&d=1261695807
it feels like something is being pinched or like there is friction, no tingling, numbness or burning sensation
don't have any recent video
I unrack myself
I feel it during benching while lowering the bar toward my chest, outside lifting I can hear my shoulder clicking when I raise my arm
squatting low bar
not sure about biceps tendinitis but I don't think so
btw thanks for your help m8

HEY EVERYONE

There are only 13 days left to vote for Ray Williams to win the 'IWGA Athlete of the Year Award'. Ray is currently in 2nd place, behind some Muaythai nobody.

Don't forget you can vote for Ray Williams once everyday!

Follow the link to vote: http://www.theworldgames.org/the-iwga/athlete-of-the-month/36-athlete-of-the-year-2016

Vote today, vote tomorrow, vote thirteen times over the next thirteen days

>>40068736
Subscribed and voted

>>40068736
i got that email too lol

>>40068736
wtf my computer has a virus now

>>40068756
Sup Scene

Long time no see

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>>40068736
>muaytai nobody

>>40068736
Thanks, voted for the floorball player

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>>40068736
>tfw a stickman has the same lockout as you

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>>40068763
who?

>>40068763
Can you please convince trappy to stop posting anime boy bulges?
It just invites all the shit posting and attacks. I know it's not against any rules but I'm tired of plg being shit all over because she refuses to stop posting them.

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>5x5 squats at 90% of brand new max
Just kill me lads.
Only managing sets of 3, the shame is too much.

>>40068966
And the guy in the rack next to me is pause front squatting 220kg I'm gonna cry

>tfw too depression to cook
>>40068966
>5x5 squats at 90%
Why man

>>40068966
It's 90% of your 5rm you rookie

5x5@90% is impossible

>>40068911
I find it annoying too, anon. But I just don't look at it

>>40069060
Nah. Doing Building The Monolith with my true max.
Because.
W4D1.

>>40068966

>90% of 1RM
>for 5x5

By definition, that's not 90% of your 1RM.

srs am I fucked if I don't bother making dinner

I just kind of want to watch an episode of True Detective then go to bed

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>>40068725

So no elbow pain? No pain around the back?

Pain in front of the shoulder when benching, unracking alone, squatting lowbar. Sounds like classic biceps tendinitis
Might be rotator cuff, but I'd bet on biceps first.

Here's how you find out:
Next time you feel shoulder pain, do a set or two of DB SupCurlsw/PartSupPress (explained further ahead).
If the pain starts to sooth, it was biceps tendinitis

Here's how you fix biceps tendinitis:

- Get the bar closer to your chest when unracking, don't leave over your forehead of farther. As close as you can as long as it doesn't hit the rack

- Make sure when benching that you're not touching high (high = closer to neck). You're supposed to touch lower, where the arch is high

- Don't skip warmup sets

- Add 5 sets of DB Supinating curls with partial supinated press 3 times per week. Start hammer grip, supinate while lifting the DBs, and finish like a normal biceps curl. From there, raise the DBs up as if you were OHPing but with supinated hands. Raise them until right after your elbow reaches the height of your shoulder (not a full OHP, just a pretty short press). Lower it back to the start and go for another rep. Sets of 8-12 reps, not heavy but not too light.

- When lowbar squatting, learn to hold the bar like this https://www.youtube.com/watch?v=g2tyOLvArw0

- Add 3 sets of Facepulls 3 times per week

It the pain doesn't sooth from the curls, it's rotator cuff
In this case, cease benching for a while. 2 weeks at least
First week you'll do range of motion work, Pendulum exercises
Second week you'll do both Pendulum exercises and use dumbbells or cable machines to do isolation for your rotator cuff
At the end of second week, if you feel completely healed and both shoulders feel strong and have the full range of motion, you can go back to benching with 5-10% less on your max. Keep this deload for at least a week
If you don't feel 100% after the second week, give it another week of strengthening and pendulum work

>>40069060
I don't look at it but I'm talking about the army of people who complain and shit everything up.
If she stopped it would stop all of that and plg would be just a bit nicer.

>>40069142
this is why you always should have easy to cook emergency meals at your house.

>>40069161
>If she stopped it would stop all of that and plg would be just a bit nicer.
If only she wanted that. She just wants attention and to create drama.

>>40069162
I also don't really feel like eating either

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>grind out final set of 2 at RPE100000
>Mr 220kg walks over
>"hey man, just wanted to let you know your hips were really shooting up early there, might wanna go lighter."
T-thanks.

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>>40068313
>Next time, consider that the person you're addressing already knows what you're talking about and didn't mention it because it was unnecessary drivel.
You have to consider your audience before you start throwing out hyperbole and boris's meme routine. Not everyone understands fatigue management or maximum recoverable volume.

So turn down the cunty arrogance a notch please. Your elitism does not help your cause

>Anyone who has been coached by me will tell you that injury prevention and technique work at the smallest details is what I focus on the most.

The only person that I know that is being coached by you is Froggy. However froggy says that you're not coaching him. You're just giving him advice. Advice is not coaching. In fact I'm a little bit tempted to contact the FBI or local authorities because I am frightened for the welfare of that child. He is a child, remember that please. That means you should not show him explicit images of bulges nor should you let him touch your bulge. Don't perpetuate the hurt.

>Saying I only know short term gains is, ironically enough, shortsighted of you.
You advocate sheiko to an underage child. Consider that for a moment. Also consider what lingering effects that kind of volume and training can have on a body that is not fully developed.

You are short-sighted as a coach, if you can even call yourself that, because you want to validate yourself and your opinion that you give on this shitty non powerlifting board.

>>40069203
You are wrong and rude.

Stop antagonising ny friend trappy

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>>40069161
>>40069171

No, it would stop nothing.

People said if I posted as Anonymous it would change.
I did it and nothing changed.
People said if I posted only in a single thread and avoided /fit/ it would change.
I did it and nothing changed.
People said the problem was anime posting.
So I only posted webms of lifting and nothing else changed.
People said if I changed the name of my trip to something else.
So I changed to Teapot, but nothing else changed.
People said if I left forever, things would change.
I left for 4-5 months, and the shitposting about me was still there. And it was very very bad during the first couple of months, worse than it is at the moment.

Now you say if I don't post bulges, it will change!
I didn't post a single bulge for 8-10 months.
Things were literally the same. If not worse.

So let me tell you, from experience.
That's not the problem. If I go back to not posting bulges, nothing will change.

Because that's not the problem. The problem is that I exist. People are offended by my existence. People can't get over it. Unfortunately it's how 4chan works.

There's nothing I can do to change that.
I've tried everything.
Unfortunately the problem isn't me, it's the people creating the problems.
The shitposting starts with Anonymous, the sole responsible.

Nothing I can do besides trying to ignore the shitposts the best I can.

Btw, if you don't like seeing bulges, just don't click to zoom the thumbnail.
You literally cannot see anything from the thumbnails.

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my face is isleys face when i just completely skipped Texas Methods recovery day and just did chin ups at home

hue hue hue

>>40069247
Trappy I love you!

Don't let these trolls get you down!


Also stop feeding them.

>>40069247
>he actually wrote 500 word blogpost on 4chan

>>40069247
>People said if I posted as Anonymous it would change.
>I did it and nothing changed.
>People said if I posted only in a single thread and avoided /fit/ it would change.
>I did it and nothing changed.
>People said the problem was anime posting.
>So I only posted webms of lifting and nothing else changed.
>People said if I changed the name of my trip to something else.
>So I changed to Teapot, but nothing else changed.
hmmm... starting to think the problem is just you in general

fuck off from plg you fuck

>>40069247
if you can't stand the banter, stay off the internet. or just like, you know, close your eyes lmao

>>40069247
Actually when you left the shit posting was sooo much less. It was nice.

>>40069077
>Doing a Memeler program with your true max
Shiggy diggy doo

>>40069283
Untrue

Remember the "I love livia cavalcanti" posting and the trappy come back etc etc

It was the worst

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>>40069203
holy fucking kek

thank you for this amazing post

seriously lads, how much will skipping eating ~1000kcal of meat fuck my recovery? Today was Sheiko diddylifts

>>40069296

That's only cause u were hurtin 2 bb

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>>40069265

You've seen nothing yet.
Here. Take a look.

>>40069277

I did leave.
Nothing changed.
Seems like the problem isn't me.

>>40069280

I don't mind. I've been here for over a year. If I couldn't stand the shitposting, I'd have left a long time ago.

Problem is, I'm not the only person around.
Other people want the thread to be good, instead of a sea of shitposting from Anonymous.

So I'll give you the same advise.
If you can't stand knowing there's a girl with a dick here, stay off the internet. Or just like, you know, learn to filter.

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>>40069298

>kermit according to Anonymous

>>40069312
>Or just like, you know, learn to filter.
i hope they eat you alive.

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>>40069329

They've been trying.
They can't.

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>>40069337
GIMME DAT DAMN BOIPUSSY GUY!

>>40069289
It's A Good Thing. I recommend it.

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>>40069301

You mean 1k kcal deficit?
You'll feel like shit tomorrow and probably after tomorrow. And you won't have taken much advantage of the deadlift training session you had, since your body had no fuel for the adaptation process.

In general, of course. Some people can do these crazy cuts without feeling like shit.
They are rare exceptions though.

>>40069255

I'd recommend some pushups as well, at least.
Need to keep the frequency and a certain amount of volume for your chest.

Take care with the warmups on intensity day, though. You might feel a little rusty.

>>40068716

Starting the IOC & Zatsiorsky book Biomechanics in Sports: Performance Enhancement and Injury Prevention
Seems nice so far, though a bit too broad since it deals with all olympic sports.
Also reading some interesting interviews about neural issues, and another about spine injuries.

And yes :)

>>40069241
>You are wrong and rude.

>Stop antagonising ny friend trappy

Wrong how exactly?

>>40069432
Yes it will be 1kcal, but just today, will also miss out on roughly 100 grams of protein

I just can't be fucked to go cook and eat right now

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>>40069457

iktf

maybe just drink some milk? doesn't take effort to prepare~ and if it's whole milk, has a decent amount of calories and protein.

>>40068049
I worked hard as fuck it toom me 8 minutes to make this post not anyone knows anything about aesthetics? Literally the only true functioning muscle use in modern society.

>>40069475
I took a big hit of heavy cream, maybe I'll make an extra protein shake or something

I guess 1000kcal maybe matters less when your maintenance is 4700kcal? It's not that huge of a dent I mean.

>>40069432
>I'd recommend some pushups as well, at least.
3xF?

i'm thinking 3xF

>>40069432
Great reading list.

I hope the relationship is going great.

t. that swedish guy that had some back pain that you helped.

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>>40069491
Your on plg not cbt

my right butt cheek is sore/injured. too much squats

Do you honestly not take age or physical development into your programming recommendations?

How young is too young for high-volume programming?

16? 15?

Just because the age of consent in Brazil is about the same as your shoe size, that doesn't mean that underage athletes should be doing the programming of a developed adult.

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Wow what a great thread. Good job guys, just handshakes and blowjobs all 'round for the fine work.

trappy,

1. Did / does Sheiko write books?

2. Why don't my Bloodborne skills translate into Dark Souls 3?

>>40069647
git gud

>>40069606
Prepare yourself, the tranny is going to come give you unwarranted advice about being the change that you want to see on plg.

So you'll start a lifting conversation, then she'll correct you and tell you you're wrong and make you do Sheiko, then she'll claim that she coached you and act all prideful about the maker gains that you made that she is unable to.

Then she'll expose your underage eyes to sweaty bulges in the pants of underage children.

These are facts.

>>40069647
yeah any updates on that translation trappy?

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>>40069491
>>40068049

Alright, let me see....

Ok, here's something:

ABxCDxx or ABxCDEx

Percentages from your 5RM.

A
3x4 Dips lighter
5x5 lowbar 80-90%
5x5 OHP 80-90%
3x3 Push Press
4x6 Dips

B
5x5 RDL 80-90%
3x8 Hip Thrust
5x8 Widegrip Pullup
3x4 Hip Thrust
3x6 Chinups
5x10 Curls

C
OHP 3x4 use your current 5RM and add 1-2kg, then do 3x4 with it. Add 1-2kg every week.
Dips 5x5
Snatch Press 5x4
Dips 3x4
Curls 6x8

D
Squat 3x3 use your current 5RM and add 2kg, then do 3x3 with it. Add 2kg every week.
Deadlift 3x3 use your current 5RM and add 2kg, then do 3x3 with it. Add 2kg every week.
Hip Thrust 3x12 (if skipping E, do 5x10 instead)
Squat 3x6 75-85%
Hip Thrust 4x4 (if skipping E, remove this one)
(if skipping E, add 3x8 chinups and 5x6 curls here)

E
Widegrip Pullups 3x10
Chinups 3x8
Barbell Rows 3x6
Curls 5x6
Curls 2x4

>>40>>40069659
give it a rest you sperg

>>40069647
1. Sheiko wrote a book on powerlifting, called Powerlifting, and it is currently being translated by leddit.

2. Because Bloodborne is a very offensive game compared to DS3.

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>>40069668
that looks atrocious

>>40069668
w-what...

w-wont that just make me an extreme powerlifter not a hypertrophied lad becaysw low reps?

Wheres the formula coming from,

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>>40069647
>>40069664

He has written multiple books at this point, but they're all in Russian.

However, his most recent "general" book on Powerlifting is being officially translated to English. It's taking long, but they keep saying it's gonna happen.
Last time I heard, translation was done, but there was still plenty of work to do. This was last year iirc.
We might be seeing it this year, or next year.
Who knows.

You can try asking him btw, he sometimes answers his instagram and emails.

2: I didn't play bloodborne :(

>>40069708

Your muscles will grow like they haven't yet.
Trust me.
That is a ridiculous fuckton of volume.

Low reps won't make you grow less, it's a myth. Don't worry about it. What matters most is that you're doing a lot of sets. You've been lifting for a long time, you need a high volume program to move you ahead instead of keeping you over a plateau.

PS: It's not gonna be easy, drink water. Rest however many minutes you need between sets. 2min is fine, 5min is fine, 10min is fine. Makes no difference for hypertrophy.

>>40069708
Low Reps does not necessarily mean a lack of hypertrophy.

Especially if you're a natural lifter, you're going to have to develop strength to continue growing.

However that's no excuse for a few of those retarded exercises that he listed that are highly probable to snap your shit up. Snatch presses are retarded. Wide grip pull ups literally serve no function besides putting your rotator cuff in danger.

If you want something that's built around hypertrophy and still putting some pounds on the big four lifts try 531 big but boring or the triumvirate.

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>>40069708

>>40069734
Can i read where you're sourcing this stuff? Im not questioning you or nothing ita just ive always had a weird thinf about trusting trans for this stuff... I appreciate you even reading my post.

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>>40069708

Snatch presses are great for your shoulder development AND shoulder health. It's used by olympians during shoulder recovery.

Widegrip pullups engage your chest a lot more. It's the preferred variation of the Chinese National Weightlifting team, though they often do it behind the neck.

>>40069734

>what matters most is...a lot of sets

What if I do lots of sets and reps?

>>40069763
/Fit/ poster looking for aesthetics routine =/= Chinese Olympian with coach.

You are so elitist and arrogant that I'm not sure that you're even self-aware anymore.

>>40069763
Are you sure trappy? Im going to be investing 6 months into this bulk ._. More reps made my gainz flare up tbqh...im not saying you're wrong i havent been on fit since my first bulk in 2013.

>>40069763
>presses my max bench
wtf i hate klokov now

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>>40069782

That's fine too :)

The only thing is that people think 5x5 is same volume as 25x1. And it's not. 25x1 is so much volume that it counts as a whole workout. It's so much volume you'll find out if overtraining is a myth or not.

3x8 is less volume than 5x5.
2x12 is much less volume than 5x5.

You get what I mean.

But 5x5 vs 5x10?
Same thing really. Both work well.
I prefer 5x5 for main compounds simply because you can use heavier weights and it's easier to program in % since you'll know well when and where the trainee will be getting close to failure.
Programming 5x10 in % is more difficult. Almost like guesswork, you have to give it a bigger margin for error.

But if you're kinda doing it by feel, or you're programming it for yourself and know well how your %s will feel how much you'll rest when will you be tired and closer to failure... then doing 5x10 is completely fine.
Or if it's just an accessory and you're doing to failure.

>>40069798

I'm 100% sure.

But you're not forced to do it. It's just something you can try if you want, see if you like it or not.
There are other programs out there anyways.

>>40069247
>So I changed to Teapot, but nothing else changed.
Tbf posting style changed with it, imho.
You're welcome to try again tho.
>I didn't post a single bulge for 8-10 months.
>Things were literally the same. If not worse.
Well at least we didn't have 20 cartoon bulges in every thread. You're welcome to post without files, tbH.
>>40069283
Orbiters stayed and shat up the threads.
>>40069734
>Last time I heard, translation was done, but there was still plenty of work to do. This was last year iirc.
Ya, Mike Israetel is doing the editing IIRC.

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>>40069841

Would you pretend I'm stupid and specifically explain why sets matters over workload?

Given a training session where rest intervals between compound sets are constant, how does 6 sets of 5 beat 3 sets of 10 when the total work (physics) is hypothetically the same?

Thank you ahead of time.

>>40069875
>>40069734
https://www.instagram.com/p/93_zB3nZox/
facebook /BorisSheikoOfficial/posts/539785159520290

>>40066876
>SPORT
Urgh

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I squat and bench the same weight, AMA

Sheiko is gay and senile

>>40066885
>deadlift with boxes
The fuck is this shit? Most reputable gyms doesnt have boxes for deadlifting, why not just do normal instead of looking like a complete autist?

>>40069980
Lith?

>>40069875
Isn't Norway progressive ?

>>40070048
Norway is a shithole

>>40070048
an individual is not a country lad

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>>40069875

PS: I don't mean this to sound aggressive or offensive.

So if I post with a different trip, post pretending that I'm some chad like boardshorts, and post no files, things will change?

Why the fuck would I do that? Not trying to be insulting here, but really? Why would I post "in another style"? I'd rather just leave if that's the only option, I don't care about pretending I'm something I'm not. That takes too much effort for me and honestly it's just not enjoyable for me. Again, if this is the only way plg will "be saved", I can just leave again instead. I'd be much happier with that option.

This is how I post with trappy-chan, this is how I post with Anonymous, this is how posted with teapot.

>Well at least we didn't have 20 cartoon bulges in every thread

But you have 0.
They only show up if you intentionally look for them by clicking the thumbnails.

I get it that you don't want to see bulges. But you don't have to. And it's not even a burden to you. It's not prohibiting you of clicking on other images or images from other people, just be aware that when I post anime girls they might have dicks. So don't click the thumbnail.

Or is the problem that they're offensive and attract shitposters? Because as I said, I never posted them for 8-10 months and things were the same.

But you get my point here.
I don't want to create any drama, I want enjoyable threads just as much as you.
But it just seems like we're in the wrong forum for that. There's barely any moderation at all here, people do and post whatever the hell they want with no consequences or any names attached.

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>>40069875


The only way the shitposting stops is if we gain a janitor from /plg/ that will be around here just deleting the shitposts nonstop.
That, or everyone becomes the same thing as the shitposters. Same ideas, opinions, morphology...
If /plg/ becomes a safespace for the anonymous posters that come from other boards, then it will be left alone.

And I don't see that happening with me here. I'm not just gonna be accepted by these people. Even if a group accepts me, they leave in a couple of weeks and a new group of people comes with the same shit all over again.

I'm out of ideas. There is literally nothing I can do.
Except
If you and the people (excluding Anonymous for obvious reasons) think that me leaving a second time isn't gonna be as bad as the first time then I'll do it. I'll keep no remorse or be angry or sad at the people who "voted" for me to leave. Honestly, I'll be happy just knowing I did something for the community and that things have improved. I have a life outside of here and will occupy myself just fine, so no need to worry about me.

Where did Haino go by the way? I really liked his style of posting, reminded me of someone else in the general, can't pinpoint who though.

>>40070159
i changed name

>>40070113
For what it's worth, and I know you have me filtered so you probably won't read this, I don't think there is really all that much you could do to get the orbiters to stop. They'll shitpost about you regardless of whether you are here or you aren't. Just like the "Is Candito dead" and the sparrow poster fucks that keep posting daily. They do it because they don't give a shit about thread quality and just want to piss everyone off. You leaving would do nothing to stop it.

>>40070108
How about not posting cartoon images and tripping with the name of a sexual fetish. If you insist you're just a girl like everybody else then how about making a regular tripcode like esmerelda.

When do I use a belt for squats? Closing in on 4pl8 and I've never used one.

>>40070196
Esme had plenty of orbiters and shitposters following her around too. It's irrelevant what she trips as, the problem is that Trappy is a feminine presence and autists will shitpost because of it.

>>40070217
Whenever you want.

>>40070220
Keep enabling the mentally ill faggot you fucking orbiting weirdo

>>40070108
post no files(unless relevant), and a different trip wouldnt hurt
also stop being so dogmatic and learn to be more humble
and i wouldnt be giving you any shit
not everything has to be 'won' in a discussion

its true youll never get rid of all the shit posting because you run it too long but you brought that on yourself

and you know full well you arent going to leave

when does squatting stop being miserable

>>40070267
when its time for another set

>>40070267
When you finish squatting for the day.

>>40070048
If you're taking my disliking pics of sexualized young cartoon characters as me being conservative, you're missing the point.
>>40070108
>>40070113
>So if I post with a different trip, post pretending that I'm some chad like boardshorts, and post no files, things will change?
I said that I thought your posting style changed, so I thought teapot was someone else (which is why I repeatedly wrote "I know it's not trappy"). Apologies for not recognizing you. I should have said "writing style" instead, I see that now. In any case, write your posts however you want.
>They only show up if you intentionally look for them by clicking the thumbnails.
Thumbnails are large enough for the motives to be seen clearly. I don't preview and I don't click the images. It would just be nice to read your posts without seeing a bulge or similar things.
It's not that I need muh safespace, as I see some anons claim about other complainers. I'm all for this general being about powerlifting and training along with the lives of the residents, but I can't help but think that the sexualized cartoons are taking too much space in these threads. The majority of us like women such as the ones Norse posts, but we don't need to attach one to almost every post.

It's unfortunate that I always complain to you about the bulges and the like when I know Frog and Commisar often posted similar things. There was an easy solution to that, but it's not applicable to you.

Don't leave. It may not seem like it, but I like having you here.

I'm going to bed, it's 01:40am now.

>>40070364
Nn faceguy

>>40070364
>>40070113
>>40070108
And I'll stop complaining if it makes you want to leave.

Also, please don't view me as one among the other complainers. As far as I can tell, I don't speak for them nor them for me.

>>40070398
Good night, tard.


https://youtu.be/cxOuG6zQo_0

see you fucking wanna be tripfag

>>40070113
can you answer this >>40069896

>>40070458
Is this a joke? You can do more weight with the 6x5 so it'd be way better. It'd take a lot longer though.

>>40070465
Trappy thinks if the weight used is the same that 6x5 is still more volume because she thinks volume=sets.

>>40070476
i think the difference in the intensity that can be used between the two is supposed to be a given Tbh

>>40070476
I guess you could argue that if the sets have the same RPE, volume can be approximated by number of sets.

i.e. 3x10 @ RPE8 might have a similar effect to 3x5 @ RPE 8

At least that's what Nuckols published an article a while ago saying.

>>40070505
That's what I mentioned to her last time we discussed it.

>>40069247
People said if I left forever, things would change.
I left for 4-5 months, and the shitposting about me was still there. And it was very very bad during the first couple of months, worse than it is at the moment.

It was infinitely better during that time.

>>40070557
Agreed. It was just the occasional post.

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>>40070257
>>40070196

I appreciate you guys wanting to give your opinions, but as I said, I'm not looking for input from Anonymous.
Don't get angry please, you have to understand that even though you are a different poster, you all have the same name.

Also, I'd appreciate if you at least took 5 minutes to read through what I have explained. It's quite frustrating to have people say "change your trip!" when that has already been done.

>>40070476

This is not what I think or advocate at all. In fact, that's entirely incorrect.

Do not speak for me, please. I have enough misunderstandings and strawmen to deal with on a daily basis.

>>40070557
>>40070608

Unfortunately for you, the archive exists. And I have read it.

And yeah, it was certainly better. We just lost a bunch of trips and posters for no reason.

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>trappy is so obsessed with herself she went through months of archives looking for herself to be mentioned

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>>40070505

That's basically my opinion on it.
I only go a bit further when it comes to programming, I use a few conventions I have for myself when dealing with specific things.

For example, if I'm comparing the volume from two programs, I usually just compare the number of sets.
Why do I include, for example, warmups if they're low RPE?
Because the warmup from one program cancels the warmup from the other one. It's a subtraction. If I add one to both sides, it makes no difference.
So it saves me literally hours of work not having to spend time carefully trying to figure out the RPE of every set (the tables aren't enough as they don't consider fatigue). I just look at the overall structure of both programs, compare the number of sets, and based on their similarities and differences, I can give my opinion on which has more volume. If I don't have to say exactly the % of volume or the difference, just if one is more or less, it makes the job even easier, so the way I calculate it becomes even simpler.

Again, my definition for volume is basically that one, amount of volume done under a certain intensity threshold (though I'm not so sure about RPE 8 specifically).
But when it comes to programming, things go deeper and sometimes we take shortcuts based on experience, knowing that the accuracy we are sacrificing doesn't affect this specific final result we're looking for (accuracy in number doesn't affect if all I want is a yes or no).

To make a simpler analogy:
I don't waste time comparing an entire month, if all I need a specific week.
But Anonymous has the tendency of misinterpreting things I write due to strawmen they make up, so when they see me saying "no, don't compare the month, just this week" they will tell people "trappy said volume is just one week, not the whole month".

And so it is.

I have been having issues with light-headedness. It has gotten to the point where I borderline passed out during deadlift, and nearly dropped a bar on my chest during bench.

Years ago, I was told its typically associated with low blood pressure, which I have had in the past.

Has anyone ever experienced this? Anything you did that fixed it? The only suggestion I have seen thus far that makes any sense was to drink more water but I wasn't particularly dehydrated either day.

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>>40070701
forgot to post an image

>>40070701
I have, not to that extent
drinking a fuck ton of water helped me, and something that helped me, completely anecdotal evidence here, was taking a NO booster, iirc it was citrulline-malate and l-arganine
also cardio a few times a week helped me a bit

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>>40070693
If only there was a way to search the archive to show only show the posts that contain a particular word.

Really makes you think.

>>40070662
this better?

>I appreciate you guys wanting to give your opinions
it wasnt an opinion, i said what would stop me complaining, your not going to stop everyone but less people complaining is still less people complaining

really for me the main thing is your dogmatic approach Tbh, unless someone wants to argue it just shuts down conversation
it shouldnt be a hard thing to fix

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>>40070694
Here's my strawman

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>>40070701

I had the same issues when I used to train HEMA, which is more cardio intensive.

What helped me was eating something with sugar, like a small chocolate, and something with a decent amount of sodium, something small of course, right before training. That, and drinking a fuckton of water during the training.*

But my blood pressure issues were due to me having a bit of eating disorders back then, so when I needed to train my body didn't have the things it needed to support the exercise.

* Emphasis on drinking a fuckton of water during training.

>>40070761

In that context and for that purpose, that is correct.

>>40070662
also all those things you tried were done separately so you always left something that was being complained about present

Now that the dust has settled the high reps is a meme for aesthetics and more about sets?


After i did SS i started doing highed reps and got more muscular than all my powerlifting bros. Anecdotal of course. I havent paid attention to fitness since 2014 tho. Im going to try trappys routine and ill give my results...why not its only four months might change an exercise or two tho...


Whats the best ass exercise not squats? Idk if i can do weigthed hip thrusts?

>>40070773
>>40070729
thank you laddos I will try these

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>>40070779

I addressed this solution above, and said that I'd rather just leave than force myself to post as if I was chad #5.

>>40070793

Yes.
To gain muscle and get stronger you need to focus on the amount of sets rather than amount of setsXreps or "rep range".
Though DUP is important, along with fatigue management... Basically, it's way more complicated than this. But for the sake of being simple to answer a simple question, yes it's more about sets.

As for glute exercises, Deadlifts and DL variations (specifically from the knees up), glute bridges and hip thrusts, back extensions and glute/ham raises, quadruped hip extension, etc

Squats will give you butt, but they're much more about your quads. Regardless of being high or lowbar.

>>40070843
>and said that I'd rather just leave than force myself to post as if I was chad #5.
this is one of those strawmen you were talking about

>>40070465
>>40070476
>>40070505

The general statement I read here >>40069841
was that 5x5 = 25x1.

Suppose the weight and rest interval between compound sets are constant, and your 1RM is 100kg, and you're working at 80%.

Hypothetically
5 x 5 x 80 = 2000kg of volume

25 x 1 x 80 = 2000kg of volume

How does 25 singles input more volume into your workout compared to 5 sets of 5 reps?

>>40070662
You're objectively wrong. Yeah, there were some autists that talked about how much they miss your boipussy, but it gradually got quieter and quieter. /fit/ has a high turnover of users. There were more and more people that had never even heard of you, and shitposting died down more and more over time.

>"hmm, let's see what's on /plg/ today"
>trappy is spamming sexualized pictures of anime girls again
>the entire thread is trappy responding to 10 posts at time
>most people are bitching about trappy's blatant attention whoring
>the rest are salivating over boipoosy that they have in their anime fueled fantasies
>entire thread is fucking trappy general
>"it's not trappy's fault!!!"

This general used to be enjoyable. It's now just something to check periodically to see if you've left yet.

>>40070905

Edit: that should read 5x5 != 25x1

>>40070843
I'm making much faster progress on my current program than when I did 28 free bench 3xint med (which has almost 3 times as many sets per month). The RPEs are higher per session though.

>>40070905

You're confusing "Tonnage" and "Volume"

>>40070905
why would the singles also be at 80%?

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what are you doing to make your bench better?

bench twice a week, full press day one volume, incline volume db flat press whatever

day two. board press heavy, db ohp, tris

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>>40070420
>>40070364

Well, first thing I just want to make it clear that I do not dislike you or consider you a bad or annoying person at all. I actually have a good amount of respect for your opinion on things, and I'm always reading your posts to see if I learn something new

And it's not the complaining that makes me "want" to leave. It's just that everyone puts this in my hands as my responsibility, and there's no way I can babysit or fix the Anonymous posters. From all the solutions what I see left is just leaving. If that is my responsibility, this is all I see that I can do to resolve it
This is not me crying that you're making me want to leave, not at all

Second is I'm stubborn as fuck about some things when I feel I'm being handled with different a "different set of rules" from everybody else.
For example, what many people consider to be "comfy night time" in /plg/, makes me pretty uncomfortable. But this is literally the first time anyone is hearing me say this, ever. Including the people on discord.
Because it's their right as posters to post those things if they want, they're not breaking the rules.They're also part of the community.
If I have issues with something, that's for me to deal with, not for people to pussyfeet when I'm around.

People can post whatever the hell they want, within the rules, I won't ask them not to do it. Even if it makes me pretty uncomfortable.
I won't even mention that it makes me uncomfortable because I don't want people to even feel like there's any problem at all in them posting the things they want. I keep it to myself because it's no one's problem but mine.
I'm not here to dictate that the things that are right are the ones that I don't mind, and the rest is wrong

I'm stubborn about expecting people to act in the same manner to me.
I don't tell anyone not to do X even if it makes me uncomfortable, so I don't accept that people come to tell me not to do basically the same X thing because it makes them uncomfortable

>>40070905

I'll extrapolate: The main difference here is that you would not be able to do 25 reps of something worth training 5x5 for.

Now Trappy is kind of right and wrong; wrong in saying that volume is anything other than total number of work-reps performed, but right in the way that 25x1 would not be beneficial to the powerlifter, as the specificity is too low. This is why five sets of five is generally more beneficial to the powerlifter than lets say two sets of twelve.

I don't even really know if I'm answering the questions here...

Just remember kids:

Volume = Total Number of work reps
Frequency = How often a lift is trained per microcycle
Specificity = How specific the training is to the sport in question (so in regards to PL, higher specificity is higher intensity and lower volume)
Intensity = Closeness to true 1rm
Tonnage = Sum of all work reps' weight
Fatigue = How awful you feel
Readiness = How good you feel

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>>40070420
>>40070364

But please, don't take this as if I have any sort of ill will towards you. I don't take things personally. I'm just stubborn sometimes.

>>40071014
Volume is 3 dimensional. SetxWeightxReps.

>>40071014
i think youve got a bit lost
but good on ya for trying

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>>40070905

You're not working with the same weight or % on 5x5 and 25x1, you're working with the same RPE.

>>40070851

Ok, then tell me in a single sentence exactly what I need to do to "fix" this issue.

I'll read exactly one sentence, so don't bother writing anything else after that.

And don't try to be funny and write a huge text without using periods either. ;)

>>40070908

You're objectively incorrect. In fact, you need to take care of some of your insecurities.
Here's your (You).
And to save you the effort, don't bother responding anymore. I'm not continuing this subject because it goes nowhere.

>>40070926

I'm sure it's not magic, it has a reason and explanation behind.
But I'll need to see your training logs and programs.

>>40071057

It isn't. But sure, you can keep repeating this outdated formula as if it's the truth.

>>40070908
>It's now just something to check periodically to see if you've left yet.
hey thats me lol
bye

>>40070990
Kind of a different thing when almost nobody appreciates the thing that you're doing (posting almost-lewd drawings), as opposed to very few people (seemingly) having a problem with the things the others are doing.
I mean I guess it's not really fair but man this is a community of sorts so it's inevitable that we'll have a consensus on things we do/do not want within that community.
Like do you really think that a bunch of powerlifters (even autistic ones) want to see cutesy/semi-sexualized drawings of young people? Why bring that into a community like that and then act as though since you aren't breaking the rules technically and you don't ask anyone else to stop doing anything, that that somehow means the community here should just be ok with it?

>>40071148
kind of shocked at how reasonable this reaction is

>>40071148
Prepare to have your reasonable opinion proved wrong.
>I agree with you bro.

>>40071108
>what I need to do to "fix" this issue.
>It isn't. But sure, you can keep repeating this outdated formula as if it's the truth.
not him but atleast even fix this,
dogmatic as fuck over an idea that you know full well is oversimplified, and even if it can still be applied it is still just a concept

but you insist on having to 'win'

>>40071014

>The main difference here is that you would not be able to do 25 reps of something worth training 5x5 for

That was my question, because I understood trappy's general statement to be that more sets generally means more volume, but I see she means within the framework of those metrics and not a fundamental level where she's just measuring volume and tonnage.

Thanks Poutine.

Just make /tag/ trap advice general, and leave /plg/, it's a win win, you get to shit up /fit/ and you leave /plg/

>>40071222
Kys
I mean that

>>40071108

>It isn't.

What dimensions measure powerlifting volume?

you guys mind checking out my buddies deadlift form?
he's rounding his back quite a lot, i had thought it was a flexibility/strength issue until recently but he should have no problem pulling this weight at this point.
https://youtu.be/HzeYiW-66G4

>>40071230
>>40067038

>>40071108
>somebody disagrees with me
>"omg ur so insecuuuuure...."

Get fucked.

>>40070908
>>40071143
iktfb

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>WAWTT
>WAWET
>WAWLTT
>WAWFT

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>tfw nine (9) sets of 9 (nine) on dB bench and dB rows today followed by incline bench myoreps and curls

wew lads, pump is immense.

Also, I went to schedule getting a tattoo today and the lady said I had the most developed spinal erectors of any guy my size she'd seen

>>40071352
OHP and diddies

Mostly cashews and whey

Kendrick Lamar

Self hatred

>>40071371
Sounds like fun training, but that food looks rough. Is that why you feel badly, anon?

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>>40071352
>trenning
>>40071359

>eating
Two bananas, whey and coffee pretty workout and some chicken stir fry for dinner

>listening
pic related

>feeling
okay.

>>40071377
I had several cup noodles too. My self hatred is due to far greater things than diet.

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>>40071148

Unfortunately rights aren't decided by the numbers. I assume we are all equal, thus we all have equal rights. Thus it doesn't matter if X people don't like what Y is doing, if what Y is doing is within his rights.

Sure, X people can complain.
But Y isn't forced to give in his rights.

Just imagine how the society we live in would be if things were not like this.

And you can argue that "sure, but here it's different". The only thing I'll say to that is I don't care what you say are the rules or rights of this place. I'm following the rules of /fit/, like everyone else.

If you are bothered by the pictures I post, don't zoom in. You literally cannot see anything besides "it's an anime girl", the bulge is only visible if you zoom in or try really hard to see it in the thumbnails.

If even not zooming in the thumbnail somehow offends you, you have three options available to you:
1- Filter me;
2- Use a script to hide the images from posts using the name trappy-chan or my trip code;
3- Deal with it.

That's what I do when I have an issue with something.
That's what an adult does when they have an issue with something.
That's what I expect people to do if they have an issue with something.

If you don't want to do any of those three things, you'll find that I can be even more stubborn than you.

>>40071219

I have seen zero scientific evidence that repsxsetsxweight is valid for volume in training.
I have seen scientific evidence that shows that other things that contradict that formular are valid for volume in training.
Thus, using nothing but logic and science, I can affirm that in my current opinion that formula is outdated and wrong.

Nothing dogmatic about it. If I'm shown otherwise, I'll change my opinion without any problems.
I'm not attached to any opinions, really

>>40071247

Number of sets performed above a certain level of intensity.
People use RPE 8 as an >APPROXIMATE< threshold for that intensity
We don't know exactly what is the exact number yet

>>40071410
>trenning
;)

>>40071411
Take care of yourself, friend. Cleaning up the diet will help you feel better, if you've got the time for it.

>>40071416
You can continue to be that annoying "friend" who won't leave and keeps doing annoying shit that most of the group just tolerates if you want I guess, You can also live in the denial that this isn't accurate because you have 5 posters who think you shit gold if you want.

>>40071416
>heh, I can come shit up your general as much as I feel like because it's my right
>it's fair, because we all have the opportunity to shit up the general as long as we technically follow the rules
>everybody should just adapt to my shitposting because I'M HERE TO STAY AND NOBODY CAN FUCKING STOP ME
>"omg why are people mean to trappy?"

>>40071439
>>40071416
It's also pretty goddamn selfish to just continue to do things that force people away from the community just because you feel like doing it

>>40071498
>selfishness is wrong

someone hasn't been reading their Rand.

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>>40071352

Studying more about the spine biomechanics, and general injuries related to lifting.

Soy beef a la parmigiano, fettuccine on olive oil and fines herbes, black rice with pepper and carrots. Half a fried banana with cinnamon, strawberry extract, and a little bit of spearmint extract. Milk for the drink :3

Moby - Play (1999)

Cosy |3

>>40071439

I'm not your friend though.

>>40071463

Shitposting? I was talking about myself, no Anonymous.

And shitposting is against the rules. I'll repeat them:
>You will not post any of the following outside of /b/: Trolls, flames, racism, off-topic replies, uncalled for catchphrases, macro image replies, indecipherable text (example: "lol u tk him 2da bar|?"), anthropomorphic ("furry") or grotesque ("guro") images, post number GETs ("dubs"), or loli/shota pornography.

>>40071498

I have driven no one away from the community.
At least not to my knowledge, you can correct me if I'm wrong.

Actually, that is a lie. I've driven Sean away from the community. Kinda.

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>>40071416
your pseduointellectualism gives me so much aids trappy.

I remember when you first started posting here, how you'd post information and that was it.

suddenly it was "HEY IM A GIRL WITH A DICK"
the trip, the weird cuteposting, the bulges

what does any of this have to do with plg?

You really let the ego go to your head. Your attitude over the last few weeks has been this garbage, devil may care, I'm the captain, type shit. You say you don't want a seperate set of rules applied to you, well whether you like it or not you've put yourself into a position where you're treated totally different to anyone else and the level of shitposting you get away with is actually disgusting fuck this board

>>40071359
>Spinal erectors are thicc
And no one on plg is surprised

>>40071517
Ayyyyy

>>40071570
There are a number of people IN THIS THREAD who have said they only check back to see if the shitshow surrounding you has dissipated. Before I decided to limit my internet use in general this was the case for me as well.
>I'm not your friend
Don't be purposefully obtuse

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>>40071570
>be me, avid powerlifteroo
>have a couple mates into it too
>go online to show them fit
>weirded out an anime board about lifts
>show them PLG one day
>so that we may shitpost in comfy threads till late
>scrolling down a thread of posts
>typical numbers, advice, reviews and boasts
>suddenly see an anime bulge, what the fuck is this?
>someone posting with a trip that deserve an instaban
>I mean for fucks sake, 'trappy-chan' ?

>mates get weirded out, never come back here
>like when the misc became full of queer
>so too did PLG, it's end was near
>and so, without friends that lift for me to encourage
>my passion of powerlifting never flourished
>never got pass that 3/4/5
>I guess i totally lost the drive.
>Thanks trappy cunt

>>40071664
10/10

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>>40071583

You remember things wrong.
The cuteposting was the first thing that came, before I even started giving people small lifting tips.
Telling a few people that I'm mtf came a bit after.
The trip came 4 months after that. More of less.
The bulges... I don't see what's wrong? You can only see them if you zoom in the thumbnail. Just don't do that.

>what does any of this have to do with plg

You seem to be asking the wrong person.
I bring these things up 0.5% percent of the time. (not a real statistic)
The people who keep talking about these unrelated things all the time are not me.

>ego go to your head

Selfrespect =/= ego

>level of shitposting you get away with

You seem to be mistaken.
I very rarely shitpost in /plg/, and when I do, I often apologise for it once I realise my misbehaviour.

This is factual and can be checker on the archives by anyone.

Don't get me wrong, I can accept criticism and improve my ways. I've done so many times here. But your criticism... seems targeted at someone else, as it does not fit me in an objective manner.

>>40071616

You will not like this, but read my reasoning.

Anonymous do not count
Anonymous aren't part of the community
Because Anonymous are by definition no one

This isn't me being rude. The problem with considering Anonymous is:
- Anyone can make as many posts as Anonymous as they want, and there's no way anyone can know who authored them.
- There's no accountability for Anonymous. Anyone can post "I'm leaving because of trappy" and not actually leave. Doing so just to try to spite me
- There's no way we can know whether Anonymous is a poster that has been here from 2 years or 2 hours, unless they specifically identify themselves. Thus, we can never know if Anonymous is part of the community.

As you can see, this isn't me being rude. Just logical.

>>40071664

You expected your friends to participate in a 4chan community when they are offended by anime and traps?
You put your whole motivation to lift into THAT?

Before starting powerlift, i struggled to maintain 60kg bw. Now, that i bulked up to increase my stats, i struggle to not get past 80kg bw.

Im oficially a fatass bois.

>>40071664
while i don't agree with the message and you sound like a total retard if you seriously quit lifting over this, you have a real talent for poetry and should really pursue it outside of shitposting.

seriously. I want more.

>>40071712
Cool I guess I'll put my trip on then and tell you that
>>40071616
>>40071498
>>40071439
>>40071148
were me
Are those posts valid now?
I didn't used to even really dislike you. But this chain of replies has been disappointing. Reminds me I need to stick closer to my rule of 1 hour a day outside of work. I've relapsed a bit and again been proven that the internet isn't a place I need to spend much time.

See you sometime I guess.

if anyone wants to talk about lifting i started up a discord.

https://discord.gg/SEfjHdj

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>>40071664
>>someone posting with a trip that deserve an instaban
>>I mean for fucks sake, 'trappy-chan' ?

>>40071712
>Anonymous aren't part of the community

No, fuck you. This board and this general has been a community long before you came here, and will continue to be after you leave. The community isn't comprised of only tripfags, for /fit/ or /plg/. Anonymous is the BULK of community.

Jesus fucking Christ, you and the several other trips that regularly post now are not the entirety of the "community".

Shit like this is why people are growing to dislike you more and more, and wish you would just stop fucking posting.

>>40071498
>just continue to do things that force people away from the community just because you feel like doing it
She has truly become a woman.

>>40071352
Samefagging because "POWERLIFTING DISCUSSION".

>WAWTT
I did squats and pause deadlifts. Hit a solid squat PR, and it felt great, but I was totally wrecked by the time I was done with my backoff sets. My paused deadlifts were really lackluster.
I think I'm going to switch back to doing my primary variation directly after my main lift (i.e. box squats right after squats). It just feels nice to keep dropping weight and not have to warm up or leave the rack/platform/bench.

>WAWET
Shawarma, because it seemed a bit better of a choice than Wendy's.

>WAWLTT
Amon Amarth and Dark Tranquillity.

>WAWFT
I was feeling pretty down this morning (gf is being bitchy and I'm trying to figure out how best to address it), but squats made me feel much better.

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>>40071815

I didn't mean that Anonymous opinions are not valid. I just meant that they don't count for the purposes of defining how many people I've directly drive off the community.

If I didn't care about Anonymous opinions, I wouldn't waste so much time responding and making sense of these issues.

Was the reason for you leaving the community me directly?
If it was, I apologise, and accept I was wrong then. I've drive off one person out of the community, so I'd change a few things that I've said.

If you were driven off by what other people who are not me did, then it's not my fault.
If you were driven off by other people's shitposting about me, then it's not my fault, is it?

>>40071866

You missed the point entirely.
I knew it would happen, but it is what it is.

>>40071872
So is the routine trappy gave me good for intermediate gainz?

>>40071894
>You missed the point entirely.
You're never wrong.

Everyone else is just stupid. Right? That must be the answer.

>>40071664
kek can we make poemposting a thing

>>40071904

I'll get flak for this because everyone currently in the thread want trappy to khs.
Yes, trappy makes good routines. I'd trust a routine written by her before I trust a routine written by anyone else here except Fil.

>>40071894
And you point was...? That the people that complain about you are really just 1 or 2 dudes that spend all day trollling you under anonymous and pretending to be multiple posters? That they must have been a trip on fit or plg for longer than you in order to be considered part of the community? What is your point? Seriously, what were you even trying to convey?

>>40071925
yeah, trappy sure does write good SS, TM, and Sheiko. go trappy

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>>40071904
Fuck man, I don't know, I haven't read that shit. Probably not? I have her filtered because she's toxic.
In fact, you got filtered, because I have her name filtered, too.

I've been here long enough that I remember both boardshorts and garagebro first coming in, and she is possibly the worst thing to happen to this general in that time frame (maybe three and a half years). Yes, that includes sean's shitstorm that made the mods actually ban people for mentioning his name.

>>40071921
>I would love to see
>how /plg/
>would come to be
>full of poetry

>>40070011
Do rack pulls instead.
or put some pl8s under each end of the bar.

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>>40071920
>>40071937

No, it's not that I'm not wrong.

It's that you got triggered by the first sentence of the message, even though I requested at first that readers would read my reasoning before getting angry about the first sentence.

My message isn't that posts made by Anonymous are all shit and Anonymous are all worthless.

The point is that
- Anyone can make as many posts as Anonymous as they want, and there's no way anyone can know who authored them.
- There's no accountability for Anonymous. Anyone can post "I'm leaving because of trappy" and not actually leave. Doing so just to try to spite me
- There's no way we can know whether Anonymous is a poster that has been here from 2 years or 2 hours, unless they specifically identify themselves. Thus, we can never know if Anonymous is part of the community.

So there is no logical way you can COUNT how many different Anonymous there really are and which each one's posts were. Because Anonymous are no one.

Is that wrong? I so, explain to me how it is wrong, because I fail to see the flaw in that line of thinking.

And you guys need to stop getting offended by inoffensive things.
Chill out, read what people write before getting furious for no reason.

And if you don't like if someone tells you that you are Anonymous, why post as Anonymous?

>>40071925

Better run while you can.

>>40071970
I stopped coming here during the whole Sean saga. What happened?

i'm thinking of getting into pl. I did SS years ago but lost it all going through severe pneumonia.Whenever I'd try to lift afterwards I'd be seriously injured. Sprained hammy squatting, bicep doing pull ups.

Now I've varicocele and inguinal hernia surgery to do but I'm hoping I can get some advice on a program for getting back into physical activity with the idea of getting into pl.

>>40071982
>No, it's not that I'm not wrong.
Proceeds to tell us how we're all wrong. Lol.

No humility. Never EVER wrong. Last word of every convo.

AND A FUCKING BULGE PIC

I tripped here for a long time. You make me miss sean. You two deserve each other.

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> browsing plebit
> see panzerjager post
Hmmm...

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>tfw 13lbs too heavy to drone strike hajji

>>40071970
> her
Its too late for you

leave and never come back son

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Gus I hab gud nus!!??!?,, I am nu trib nao so ebery1 lissen an I get u stronk!!!?? +&??!!!

We gon hab fud. I mak progerm 4 u ok aks me

Sory 4 reetard

>>40071921
>>40071664
>>40071708
>>40071805
>>40071856
>>40071921
ok, not srs

I promise to never post anything but poetry under this trip
I will leave as soon as I get bullied.