/plg/ Powerlifting General

Trappy you can fix your cunty arrogant attitude by not being an arrogant cunt.

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How is plg tonight

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>>40072601
No

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>>40072606
>How is plg tonight
Surely you jest.

The solution to everyone's problem is "fuck em, who cares, ignore them"
>waaah a minority posts a particular routine a lot and it upsets me!
Fuck em, who cares, ignore them.
>waaah sabretoof and some other people are mad at me and that upsets me!
Fuck em, who cares, ignore them.

You don't have to shitpost for like 6 hours over any of these issues, Jesus.
IM GOING TO BED NN
>>40072606
Frog your face is strange but your lifts are unreal and I'm jealous

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>>40072645
;-;

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For those that might be interested, "Science and Practise of Strength Training", among other excellent books by Vladimir Zatsiorsky, are available on this link:

http://gen.lib.rus.ec/search.php?req=+Zatsiorsky&open=0&res=25&view=simple&phrase=1&column=def

>>40072601

I'm always giving my best to be nice to people senpai.
But I'll try harder because you asked! Hope you like the books~

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>>40072732
>not citing the person who gave you that link

You and I are OVER

>>40072780
(jk you're alright just don't meet me upstairs tommorow)

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good night

>>40073656
the sumo meme needs to end

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>>40073669

>>40073695

Hey trappy i just gpt home from work. I just looked in detail at the routine. Aren't most of the exercises in a the same thing? Dips lighter than dips heavier? Push press after ohp? There the same exercise virtually...

Also why two sets completely of dips?

Does this routine work as day a is a warmup to day c and day b to day b and e is just forcurl broing?

Im just curious desu

Im also beginner level at squats and deadlifts desu...ill give you six month progress feedback also if you're legit ive beem lifting for four years and im swole already.
>>40069668

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>>40073695
Thanks for the answer. I've read on the sheiko forums about the peaking variability issue. Is there a difficulty, perhaps a closeness to form breakdown or failure I should be experiencing to make sure I'm in the group that comes out stronger than skills test day?

Easier question- do I update my maxes to my skills test maxes?

Reminder that anonymous are the meat and potatoes of this website, the silent hero.

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>>40073891

>>40073891
>>40074180
>12 posters
>6 trips
we leddit now boys
bring back the anons

I LOVE LIVIA CAVALCANTI AND I DONT CARE WHO KNOWS

Are greeks white?

>>40073735
Why is PP AFTER OHP in this routine?

>>40072568
What a shitty fucking thread start. I should ruin you.

Also wtf is this gay program:
http://startingstrongman.com/2014/12/16/dreadnought-overhead-press-program-4-weeks-to-a-bigger-press/

Don't judge faggots, injured my shoulder doing sports, can OHP/cgbp but can't bench properly so SCREW YOU

>>40074314
In the same sense that Italians are.

>>40074180
Why do you post here? Serious question

>>40073891
Kys
Most anons abuse their anon status, talk shit and never back it up, and never have to eat their words

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Reminder to vote for the swedish qt
http://www.theworldgames.org/the-iwga/athlete-of-the-month/36-athlete-of-the-year-2016#

Reasons why:
1. So that a nigger "athlete" who is good at a hobby doesn't get first place
2. It will make the weasel buttblasted

>>40074333
haha faggot

>>40074333
Italians and greeks are not the same at all

>>40074339
Or you could vote for RAY WILLIAMS and improve the profile of the sport

>>40074339
Another reason why:
It will avoid the profile of the "sport" being improved

>>40074333
>Kys
>Most anons abuse their anon status, talk shit and never back it up, and never have to eat their words
Fuck off to reddit then

>>40074351
how bout you improve the profile of MY DICK

I want to LICK manta in the ASS

why dont trip fags just sign up for a forum like reddit, bb misc or fitmisc if they want people to know there name

>>40074351
Fuck off you dumb cunt you can't even outbench supermang equipped and you call yourself a world champion go fiuck trappy

>>40074363
theres no drama gtfo if youwant drama go to reddit

>>40074367
Just stop. People like you (and trappy) have ruined this general. I wish all the trips could come back and that trappy would leave, alternatively that he would die.

>>40074372
I have never called myself a world champion

As someone who has finished last at world's, I'm pretty aware I'm not.

>>40074373
trips post on another forum, you can also sign up to that forum and have your own special name

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Tips to recondition before starting a real program? Nogramming has dragged on for a while now and I'm not feeling reconditioned. Maybe because I'm traveling and drinking so much.

>>40074367
>there
I mean, c'mon that's egregious

>>40074357
It doesn't work like that

>>40074350
They're the same distance from white on the scale.

Slavs aren't white for the record

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>>40074363

>>40074382
All ethnic euopeans are white, some hispanics are white. Stop being autistic.

>>40074382
english is my 3rd language friend

>>40074385
kek, you know it, trying to keep up with the autismo, but sometimes i just don't have enough words or simply im too busy to pretend to be retarded

>>40074387
Very shitty excuse for making such a basic mistake.
Your English is on a pre-schoolers level.

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>>40074385
Top notch

>>40074386
Le skin color may may
That's like saying Asians and Hispanics are categorically similar. Or dark islanders and African blacks

>>40074395
I get the feeling it's not pretending

>>40074403
>That's like saying Asians and Hispanics are categorically similar. Or dark islanders and African blacks
No, they come from wildly different places in the world, and they have all evolved differently. single white person has origin on the european continent.

>>40074400
using there instead of their

pre schooler mistake

lol

>>40074375
Isley, did your eye bulge get worse over time? I just filmed myself squatting from the front the first time and noticed some suspicious shadows, plus my eyes started to water...
Is there any hope for me?

>>40074403
well thats all it is, just a feeling, i get those too now and then, they're not fun.
you're coolio tho, pls no h8

>>40074422
k, maybe a 7 year old then. Congratulations you're retarded.

Tomorrow Donald J. Trump will be assassinated.: And also Pence with a big bomb there. Will you cry? and we will set Paul Ryan as the 45th president of the US.

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>>40074427
I think it's the way that we valsalva. There has to be a way that doesn't do that to us. I haven't found that way yet but it seems like we're risking shit like a detached retina or something with all this intracranial pressure

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Why did this fucking digusting faggot just abandon us? Without even saying a word.
I hate him

>>40074455
I want to live in this world

>>40074489
oh, look a cuckold.

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>I want to live in this world

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>>40074489
how did the swede girl get so many votes?

>>40074475
Someone he trains with reported that he was posting on a racist right wing website. He got asked to stop associating with 4Chan.

wow I could REALLY do with a gf right now lads

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>>40074489
Does this picture trigger you, weasel?

>>40074525
it's pretty funny actually

Camerekt


RIP sweet prince though. It's a shame, I liked the Camborne project.

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>>40074509
I might have a tiny notion of who it could have been...

>>40074489
You're politically ignorant and delusional

I'm excited.

>>40074458
W-w-what? I want to keep my 10/10 vision, dont tell me that

>>40074550
hngghh

SMELLY

SWEATY

STINKY

TRAPPY

>>40074565
I mean, a terrorist attack would be awful

But president ryan would be better.

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I'm pretty excited today, I've been having some pretty bad bar path issues on squats as you can see pic related. I ingrained a shitty motor pattern where I was thinking back, instead of down and it has been fucking me over for ages.

So I've deloaded and today could be the day where it is fixed as I have identified the issue with lots of help. Will post comparison images with bar path lines today.

Progressing from 60kg using paused triples 3*6 until i'm up to 90kg. Then it will be back to business as usual.... just consistently hitting depth and not looking like a fucking retard.

>>40074828
ouch my spine

>>40074828

I think you should buy some WL shoes! If ankle mobility is your issue, they can really help.

>>40074836
I'm having to work on pushing the belly out for brace and external hip rotation and just fucking going straight down instead of panicking in the middle. Also had to work on ankle flexibility. It's been a sad time.

>>40074855
I think I will if I don't see improvement from sorting the above issues today. I think it goes further than ankles desu at this point.

>>40074863
I thought women were meant to be more flexible than men??

i'd suggest highbar if you aren't planning on competing, or do a bunch of front squats i guess idk why people do lowbar it's gross

>>40074875
I am flexible, but I had an old injury in left ankle and knee and I think it affected my mobility on that side. It would also explain why I've had hip issues on the same side.

As I say though, its a lot more than ankle flexibility as if i'm cueing the start of the drop incorrectly then it'll fuck me up for the whole thing. So yeah, if it is that then I should see a marked improvement today. We'll see.

any idea how to implement tempo squat? rep range/percentage?

I dreamt the grim reaper / death walked up to my back door, and I held the door wide open for her, thinking she was a shape shifter and not the the grim reaper.
It was raining heavily outside, but the grim reaper wore an old Victorian black funeral outfit with the classic veil over her eyes.

She arrived at my door and invited me outside, I declined and was tempted to invite her inside, but I didn't.

She warned me that I'm going to be meeting the devil soon.

Then I woke up to the LONGEST sleep paralysis I've ever had, and I was just stuck for what felt like several minutes.

https://www.ncbi.nlm.nih.gov/pubmed/21558571
Fuck you all it's possible to lose fat and gain muscle at the same time.
In conclusion, data from this study suggest that athletes who want to gain LBM and increase 1RM strength during a WL period combined with strength training should aim for a weekly BW loss of 0.7%.

>>40074893
How should I train my bench? I'm currently at 167.5kg 1RM, barely managed it.

Bw: ~100kg give or take

>>40075117
but what if you want to eat pizza and ice cream?

hm?

HMMMMMM?

>>40075128
Who would want to do that?
I mean I cooked my own pizzas dough and all for several months straight I don't care about pizza anymore.

>>40075117
>>40075127
>>40075128
See
>>40075001

>>40074333
>Most anons abuse their anon status, talk shit and never back it up, and never have to eat their words
frig off dumBO

its an anonymous website and it would be better if tripping didnt exist

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guys help, my squat is like this, how do I stop dropping my ass at the bottom? it shifts my torso to more upright reee

>>40075127
Gunna need a lot more info than that and even then I probably won't be able to help you because my bench is fucking RUBBISH.

It's the next focus of my autism after squat. Please provide following information so that one of the stronger anons/trips can help you:

>bulking/cutting?
>time lifting
>current programme
>form video

Thank you for cooperation in this matter.

>>40073656
>that rom
this isnt a deadlift

>>40074828
LMAO 1plate?

>>40075134
I had a sleep paralysis where upon I was laid out in bed, as so to sleep, as so it was night and time for restful sleep, and as such I was layingth upon the bed and with a blanket upon me in such a manner so as to keep my body warm; and my gaze went to the window, and despite there being a late hour did I notice a light which was bright; and thereupon I saw, with my own eyes, an object of unearthly proportions and light arose behind my windowwe; and I felt great trepidation and great apprehensiveness was felt by me also; hello my name is patoo pradesh please lick anus i will give many money

>>40075174
it's my deload. I must drop the ego to reach squat Valhalla.

Soon.

>>40074439
American who is barely fluent in English insulting someone who is fluent in 3 languages kek

>>40075156
Just because you know how to coach powerlifts doesn't mean you can immediately get on your high horse and shit on an innocent question.

>>40075200
its not shitting on the question in any sense, just needed more detail.

>>40075200
Why the fug are you even asking her a question?
You realize she squats 1 plate

>>40075213
I've hit 2pl8 on squat but it was the ugliest fucking shit you've ever seen in your life.

So, I can squat morning 100kg. Wowee wowwow

>>40074855
Be honest
Do you have any gripes with the way Trappy posts?

>>40075213
Shut up you don't know shit about Esmeralda I'll let you know she trained Sarychev and Eder and he's drug free btw you're just jealous

>>40075205
If you just got off your high horse you'd be the best trip but no.

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>>40075300
I will not

Can we PLEASE develop our own gimmicky """"functional"""" "training"""" system and sell it for lots of money? We could put trappy to use, have her bitch at everyone SQUATTING IS A 2D MOVEMENT BUT TO BE FUNCTIONAL MOVE IN 3D SO ONLY DO SQUAT SIDELUNGES

>>40074382
clarence is shit. he should just kill his dive bombing ass

>>40075181
You're not fluent in English, retard. I know nothing about the two other languages you speak, but you're most likely not fluent in them either.

>>40074828
>1pl8

Lmao I thought you could do 85kg but I guess you're not even there yet

>>40075361
bro i'm in limbo.

Just set me on fire so then at least I'm in hell,

>>40074828
Lith just get 28 meme programs from cuckols and do a decent routine instead of fucking around.

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>>40075331
Implying dive bombing is bad

>>40075219
Not really, she's open to discussion and changing her mind, eager to help newbies and very patient with trolls.

I don't have questions for plg because I only trust a few people irl and online so this place is blogging my training, gossiping about top lifters and networking with other powerlifters and making friends.

None of that involves helping newbs really.

>>40075152
I prevent this by thinking about tucking my pelvis behind me (imagine a girl twerking) and getting a stretch in my hamstring. When I get that stretch I try to come back up.

This is also how I try to avoid going excessively low in the squat.

>>40075449
yeah just don't do it too early into the lift otherwise your squat will look like mine.

reeeeeee

>>40075453
explain in detail how black cock feels. Is it any different?

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Hello everyone.
I'm kinda scared to change my current routine. I'm still a beginner.

I've been doing full body workouts 3 times per week for about 3 months now. I haven't thrown deadlifts and OHP's into my routine yet.

My goal is to eventually reach bear mode, even though I'm still dyel af.

Am I better off switching to something like SL or SS? What about accessoiry work?

Now I'm done introducing myself, release your memes upon me.

>>40075545
shuddup hanke I know its you

>>40075558
Idk who that is in just curios if jungle dick feels any different than white Boi dick.
What made you go black? Daddy issues?

>>40072732
ty for the books

>>40075580
*sips tea*

>>40075552
yeah to SS or SL and when it stops working do texas method.

See you in 6-18 months friend.

>>40075552
Less isolation more barbell compound movements full body 3x a week is fine but you wont be able to continue to make strength gains on it after a point.

to reach bear mode u essentially just want to do a strength routine (wsm) style and eat a lot.

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is there a bigger alpha?

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Interesting, McGill advises against athletes (including powerlifters, he specifically mentions) to avoid sitting with a curved spine BETWEEN SETS or while waiting on the bench.

According to him, that has a big impact on spinal erector performance for a while, and can make you more susceptible to injury and rounding the spine during lifting.

>>40075622
I'm more jelly about the Ferrari desu

My hamstrings do so much work on squats. My left ham feels crampy actually after high volume.

Anyone else get the same feeling? Anyone got an explanation for this. I do highbar and have been focusing on heels but i feel like squatting with toes used more calves quad action which felt comfier. Idk how this transition happened.

>>40075552
1) Get SS, the book
2) Forget what Internet told you about SS
3) Read SS, do it.

The thing is, SS is exactly aligned with your goals. It goes like squat, bench/ohp, deadlift 3x a week to squat bench/ohp powerclean/deadlift to squat bench/ohp powerclean/deadlift + accessories including dips, chins, pullups, curls, etc etc to that shit again but 2x a week with a light day in the middle;
and if you stall you cut accessories/up your kcal intake;
and if you still stall you deload.

And also microload.

If you run it properly you can run it for a year before having to switch to early intermediate.

>>40075663
you want the weight on mid foot.

M I D F O O T
I
D
F
O
O
T

STRAIGHT FUCKING DOWN. Pls. for me.

>>40075636
Until what amount for all my lifts (squado, binch, deadly) should i run 5/3/1, so I can progress to Olympic lifting with a strong foundation?

>>40075663
Why the fuck are you focusing on heels

>>40075688
Midfoot as in with the line cutting the foot in the middle going through front and back of the foot or through the sides of the foot?

>>40075723
I hope you're just trolling trappy

>>40075724
across the feet horizontally....

>>40075615
>>40075677
>>40075615
Thanks for the encouragement, I tend to break my head over my routine a lot.
Guess I also got a bit caught up in all the SS banter. I'll start reading the book first then.

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>>40075723

Switch to weightlifting as soon as you can.

>>40075724

I worded that wrong. I meant i squat splitting the ground which is basically midfoot. I wrote heel cause ive been tiptoe/ball squatting for most of my lifting time which used calves and quads.

But idk why my hams feel the way they do. I was hoping someone would say like maybe my knees are too out or the floor is at an angle.

>>40075750
How do you feel about butchering memeiko into a 6day upper/lower split where I do a different bench and upper body programming focused on hypertrophy but sheiko squat and deadlifts?

>>40075622
>coal burning

>>40075761
its because you have been squatting too far forward for ages and now you are shifting back you have a hamstring weakness so they're gunna feel a little hurty for a while as they catch up. Stay mid foot.

>>40075761
If your ham are disproportionately weak then ofc they will feel hurt

My inner thighs killed me for a while because they were too tight/weak when I started

>>40075750
can i deadlift with oly shoes trappy, or will Mark (my gym bully) make fun of me

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>>40075764

>running sheiko
>not doing the bench portion of the program

>>40075792
Ask your gym bully to spot you, if he does actually spot then he is just trying to get your attention because he loves you.

Why are there so many non powerlifting beginners here asking questions

Go to GTDDTOT

>>40075764
why on earth would you do that

Also sheiko with an inflated bench (by roughly 5pc) is commonly recommended even by people I know irl. By someone who's had a three hour one on one with the man himself.

>>40075552
What is this routine
What does a and b mean

>>40075807
It's easy right. Just tell them to do SS.

>>40075780

Idk ive always been squatting up and down not really considering it too much until this hanstring thing. Like during the whole lift id feel calves and quads and now out of nowhere hamstrings. I imagine theyre not weak since i do 540LB / 495 HB

Do you guys also feel your hamstrings stretch on the ascent?

>>40075814
>What is this routine
a disaster put together by a beginner who knows nothing
>What does a and b mean
probably nothing important

>>40075807
But GTDDTOT is probably how Wodan ended up with his wat routine.

>>40075824
Why does it go
A-C-B-D-A-C
why name workouts that way
why not name them so it's
A-B-C-D

>>40075799
>>40075812
>>40075764
Bench is going up and I'm making gains from the high amount of non specific work I do.
Why change something when it's working?

The only reason I want to switch to sheiko for squat and deadlifts is because of it's moderate intensity.
I have been dealing with back pain for ~8months and I have been diagnosed with spondy.

>>40075737
>horizontally
Oh shit I thought you were memeing but I searched and it's true, this changes everything.

>>40075864
I do not understand how you could have got this misunderstood

imma need to lie down

>>40075867
I thought you were supposed to hold the barbells like ski poles, not put them on your head.

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>>40075920
barbell flies?

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>>40075622

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curls always make my elbows feel uncomfortable and strained

should I drop them? I really don't enjoy doing them at all

>>40075636
what the fuck

McGill must be a hack then

>>40075970
>curls always make my elbows feel uncomfortable and strained

>should I drop them? I really don't enjoy doing them at all
Lol, another non-athlete "stalled at early intermediate" powerlifter coming.

Do your curls, or weighted chins, fag.

>>40076026
where did you get that from?

I just tried curls today and they feel uncomfortable, thats a bit of a jump you made there. I normally do chins anyway, thought I'd do them because the program reccomended them

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spooky captcha

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>>40075137
This is not /his/ or /int/ or /pol/ where everyone's opinions are """equal""". THAT'S where I prefer anonymity. This is /fit/ where everyone has their own story and background and credentials.

You read a post by me about Sheiko or C6W and you know I've done it, you also know how long I've been lifting, stats, previous drug use, etc. For better or worse, you know where I'm coming from when I talk about something. You just can't cover that with anon. Not in every conversation.

>>40076070
>where did you get that from?
Am I wrong?

Early intermediate? Good guess?

>>40075766
>meme word

>>40076162
Trips are great for talking lifts, programming, and calling other trips out on being arrogant cunts.

>>40076162

This is why I trip - so peeps can remember I say dumb shit sometimes, and I'm p weak.

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>>40072732
hi trappy-chan.

i just had to stop my workout because I had a stinging pain in my lower back during the last repetition of 1x5 squats with 133kg.
last time i had this pain it was at the end of shrugs and the next two weeks i wasnt able to lean forward and had problems breathing until i saw a doctor who stretched me and gave me anti septic and painkiller pills.
i dont want it to end like this again so i did the stretch he did with me but it didnt do anything.

what do i do now? did i slip a disc? I know i lost form during my last repetition which allowed something in my body to snap

>Discs are tough cushions between your spine bones (left-hand drawing). They are living parts of your body. When you bend forward, the front of your vertebrae (back bones) squeeze closer together. The space between the back of each vertebrae opens. After many years of bad habits of sitting rounded forward, bad bending over forward, and stretching by bending over forward, the discs are forced backward, like squeezing the front of a water balloon (right drawing above). They begin to break down (degenerate) and move outward to the back, also called slip or herniate. Herniation can continue over years until it suddenly causes back pain with one more bad bend, until the disc moves backward enough to touch the nerves going down your leg causing sciatica and other nerve pain, or even press on your spinal cord. This is avoidable and easily reversed.
>This is avoidable and easily reversed.
I wish

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Been lifting since early August, can any of you boys tell me how to progress once you've hit a wall?
My stats are (in kg):
Squats: 90 3x5
DL: 120 1x4
Bench: 75 3x5
OHP: 50 3x5 (and form shits on very last rep in 3rd set)

Should I stop doing beginner programs? Time for intermediate? Noob gains over?

I know this isn't exactly powerlifting, but this is just where I've been lurking.

>>40076554
Better to switch too early than too late.

>>40076554

Before changing programs, ask yourself: are you =

Eating enough (+250 to +500 calories over TDEE)
Sleeping 8 hrs
Trying Hard

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>>40076554
Try the 3x beg Greg Nuckols for SQ and BP, you'll easily surpass those numbers.

>>40076554
Height and bw? Have you deloaded by 10-15% and worked your way back up? Are you eating and sleeping enough?

please help me, i dont want to be a cripple for two weeks again

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How many Wilks's do I need to look like Ben?

Anyone here do sled work? My conditioning is pretty shit, so I'm looking for ways to program it in.

>>40076584
I've been consistently gaining weight since I started so I guess I'm eating enough.

>>40076596
187cm (6'1-2) and 82kg

Been stalling for more than a month now, constantly moving up and down.

Not sure about sleep though, been drinking twice the last three weekends

>>40076614
Why do you want to look like that?

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>>40076606
what snabbened?

>>40076648
something in my lower back. ive been stretching for half an hour now and just made a hot something to apply to the area

>>40076625
>Not sure about sleep though, been drinking twice the last three weekends

Get this shit on lockdown. 7-8 quality hours a night of sleep; so that doesn't mean lying down at eleven and waking up at seven - you gotta plan for however long it takes you to actually fall asleep lad.

>>40076652

RICE it lad

Rest, Ice, Compression, Elevation. Don't stretch it yet; don't apply heat yet. Rest it a week, begin active recovery after that, and figure out what the fuck you're doing to cause the chronic injury in the first place.

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>>40076629
why the fuck not?

>>40076674
Aight, so sleep more and keep deloading by 10% and working my way up until I surpass my stats, got it.

What if it ends up not working, what's my second option then?

>>40076684
>Rest it a week
You have no idea. I will barely be able to get out of bed tomorrow. That's how hard I snapped myself the last time. I had problems walking and breathing. sometimes my leg twitched like im going paraplegic

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>>40076462
I'll answer for mr (dr) trappy:

Try super heavy pin squats, bypassing the bottom portion which hurts.

This will allow you to train, and it may or may not cripple you.

:3 he he.

> attached pic is appropriate and relevant, but I wish it was younger..., and if it offends you THEN FUCK OFF I'M RIGHT YOURE WRONG why should I change for you?

>>40076727
Switch to different programming. Texas method, Madcow 5x5, 28 free, C6W, CLutz intermediate, etc.

>>40076727
>>40076750
Supposedly Blevins' free programs are also good.

>>40073735
Anybody?

>>40076773
Im thinking about trying his late novice program. What do you think about it, any experiences?

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What should I squat today /plg/ for 4x5? Previous efforts the past week(s) have been

3x7 115kg RPE 7-7.5
3x7 Paused 100kg RPE 6.5/7
1x5 130kg RPE 9.5
1x4 135kg RPE 9


>>40076773
>Supposedly Blevins' free programs are also good.

Yes they are.

>>40076750
Looks good, thanks alot friend.
Madcow looks super complicated though, is there a spreadsheet or something that can calculate the weight?

>>40076861
Never ran it, sorry senpai.

>>40076877
There are multiple spreadsheets online, check leddit.

>>40076877

There's not only spreadsheets, but there's a fucking FREE app.

>>40076942
I didn't look it up before asking because I'm a loser

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>>40076877
I don't understand Madcow.

Day 1
1x5

Day 2
2x5 (light)

Day 3
1x3
1x8

How do people progress with such low volume?

>>40074382
What's the real program and how did you schedule your nogramming?
>>40075001
Shiet, I dreamt I was dead earlier this week.
>>40076615
Just going to drop some links:
https://www.t-nation.com/training/conditioning-101
https://www.elitefts.com/education/the-all-time-best-prowler-programs/
https://www.t-nation.com/strength-training-topics/1481
https://www.elitefts.com/education/training/a-lion-in-iron-f-pick-something/
Pretty sure there's info about useful conditioning (for strength training) in Beyond 5/3/1 as well (or the 1st ed.), but I don't have access to it atm.

Important to note that you need to work up to it and not jump straight into it. If you're absolutely shit, consider not starting with the sled but rather walks (weighted if you want), bicycling, jump rope (be a bit careful here too, don't want you getting shin splints), hikes (potentially bad for your knees, so be conservative in the beginning with this as well), or BB and/or BW circuits.

For the record, I don't do sled work. My conditioning comes from hiking, which I do because I enjoy doing it.

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>>40076162

Mirin editing skills

>>40076083

I think that's a message

looks like they want us to know something

maybe it's a warning

wait I think I can decipher it...

it says

...

sables mcgill

really makes you think...

>>40075972

No silly he's not a hacker he's a spine biomechanics :3c

>>40076462

Don't stretch yet. During the acute phase of inflammation, which might or might not be the case here, you don't want to be stretching.

Keep it as immobile as you can, and use ice (FOR NOW, not forever) and antiinflammatories if necessary.
Don't apply anything hot for now.

Let it rest and calm down.

Sleep on the floor today.

Come back tomorrow and I'll ask more questions and try to help.
For now, just let it rest.

>>40076963
I guess it's because, now that you're strong, you'll exhaust your muscles by maxing out every day, which will inhibit your progress.

Texas is d1: 5x5, d2: 2-3x5, d3: 1x5 on squats, so it's not just Madcow

>>40076979
Thanks, homie. I've been working in walking, and that alone has helped some.
I'm not even sure if my gym has a sled... I might end up pulling my truck just for giggles, but that would definitely move it from conditioning to strength.
I'll read those links.

>>40076963
This picture is insane
Norsefat stop talking about yourself you fucking weirdo

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>>40075764

I think that's kinda crazy and I wouldn't recommend it.

But don't let me stop you. If you want to try and see what happens, just remember to let us know how it went.

>>40075792

You can.
It's not the most effective way of pulling for competitive powerlifting, but it's not the end of the world.

>>40076462

And you can take painkillers if necessary.

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>>40076983
trappy-overlord, please answer me

>>40076614
>>40076614

>>40072803
>>40072780
>>40072732

>not knowing about this site for YEARS

where else do you get ebooks from lmao

>>40076996
Ye, the truck might be a little too heavy for this type of work. I guess if you have a training partner willing to join, you could grab a rope or band and one of you provide the resistance. I see the crossfitters at my gym do this occasionally.

I don't think sleds are very expensive either, but the cheapest may be of poor quality. Such as the carpet sleds.

>>40076734
lol

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I will be a big guy.
I will be a monster.
I will be freaky strong.

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>>40077075

I knew about scihub, which I've used to get access to studies in order to research and write the articles I've written for /fit/, but for some reason not about libgen.

I used to get books in random places, searching through google and sometimes torrent sites.
I was usually able to find what I wanted, so never thought about looking for another way.

>>40076614
>>40077067

Exactly 338.

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>student
>doesnt use lib.gen

nigga what are you doing

>>40075972
No

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>>40077185
Sweet, I only need 37 more.

>>40077185
Omg trappy maki chan respond ._.

>>40076786

>>40073656
>sumo

what a joke

https://www.youtube.com/watch?v=7i24e10K70M
I-is he okay?

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>>40077196

Believe it or not, no one in my uni has ever mentioned it.
When we need books we trade files between facebook communities.

>>40077240
>>40073735

>Aren't most of the exercises in a the same thing? Dips lighter than dips heavier? Push press after ohp? There the same exercise virtually...

Yes, the objective is to get more volume in for those muscles.

>Also why two sets completely of dips?

You mean the separate sets?
It's too tiring to do it all at once, so the other exercises in between gives you some time to rest.
When coming back for the dips again, choose a new weight that will allow you to do the setsxreps in a comfortable manner.

>Does this routine work as day a is a warmup to day c and day b to day b and e is just forcurl broing?

Not a warmup, the first days of the week are volume days, where the focus is simply on getting the volume in to get bigger and stronger.
The later days you'll lift heavy, attempting new PRs, to continue to drive adaptation, and do a bit more volume, but not as much as earlier in the week. This variation in volume and intensity is important for recovery and good progress.

And yeah e is just an extra day for bodybuilding accessories you might wanna do for biceps and pulls.

ps: the lowerbody stuff follows a slightly different scheme.

>>40073753

>do I update my maxes to my skills test maxes?

Boris recommendation: If there's a month or less until the competition, keep the maxes you were using. If not, you can increase them.

>>40077326
He is not ok.

/plg/, what is your favorite song to listen to while in the shower?

https://youtu.be/2W7TfJRj7fI

>>40071108

Saw this in the other thread and wanted to make a quick explanation of why sets > reps:

Sets are a multiplier of RPE.
Reps just add to the RPE per set (given the same weight).

Whatever you do, an extra set will always flat out multiply the total RPE for the, but if you just add a rep, or many reps even, it will only gradually increase the RPE.

>>40077364

https://youtu.be/Cu6ze1wmSxA

>>40073735
it's spelt marshmallow btw

>>40077364
https://www.youtube.com/watch?v=o9gK2fOq4MY

>>40077364
https://youtu.be/v2A_N80k5Aw

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>>40077372

Interesting, I could understand the concept and detail all of it, but for some reason could never put it so concisely and elegantly into a few words.

You said it perfectly.

>>40077437
But it was anon so it doesnt matter

>>40074828
dat pure gym

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>>40077372
>>40077437

Continuing this train of thought, we could also add the relation of weight.

Weight just adds to the RPE per set, given the same reps.

Seems like we might be arriving at an actual abstract equation that makes more sense and is more accurate than setsxrepsxweight.

Hm...

>>40077462

That's the dumbest thing I've heard this week.

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>>40077521
>>40077437
>>40077372

We'd use

V volume
S sets
R reps
W weight
XY constants

so

(XR + YW)S = V?
Help me out here, my math is rusty :p

>>40077549

Oh, but there's another important detail.

There doesn't seem to make a difference for the volume if the RPE is, let's say, 8.5 or 9.5. Which is something that (XR + YW)S implies.

>>40077549
>That's the dumbest thing I've heard this week.
You managed to beat it with your next post about "math"

>(XR + YW)S = V?
literally why

>>40077564

Wouldn't you need either 1RM% or RPE in that equation, because the difficulty of the set makes all the difference.

A 15 rep set only gets difficult the last 5 rep or so.

A 5 rep set is farily difficult all reps.

I have no clue though.

>>40077564

So we should divide (XR + YW) by something that would indicate the RPE threshold? So that if it passes the threshold, it would be 1 and then be able to be multiplied by S. If not, it would turn 0.

Hm... how do we even do this?

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the memes were real all this time?

why did no one tell me

>>40075117
the 0.7% took ~3 weeks longer though, 3 weeks you could be lifting on a surplus..

>>40077591

I think 1RM% is something we can leave out as implied by some unknown math formula that defines the constants X and Y.

RPE needs to be added as a threshold, not as an entity... I think?

missed 205kg double overhand dead today lads
only just, it rolled out of my hands just as I locked out. Don't usually use a belt any more but might throw it on next time, so I can pull a bit faster

>>40077618

Maybe we need a unit for Fatigue. Meaning that if the value goes over the RPE threshold, it adds to Fatigue which is then multiplied by Sets to give us Volume?

>>40077345
Oo ok thank you trappy. Normally i wouldnt trust a tripfag esppecially a trans one but you seem pretty obsessed with all this. Ill try it for six months.

>>40077326
supermang's origin story?

>>40077418
My nigga. Close runner up for me

https://www.youtube.com/watch?v=mV8jVGzop6o

>>40077635

You need a direct relation between number of reps, weight and RPE.

Higher reps = RPE is not that useful until the last few reps
Higher weight (like 1RM = RPE becomes more accurate

which is why, like you said, 5x5 kinda equals 5x10, adjusting for weight and rpe

>>40077603
Source on that pic?
The "window" is far greater than 10 minutes. It's to the point that your preworkout can be counted as postworkout, and postworkout as part of the preworkout assuming you lift on two consecutive days. Protein you eat can take up to 8 hours to be fully digested (5 being the normal; whey is often said to be digested* in 3), and carbohydrates eaten one day can take, IIRC, a few days at least before they're all "spent" (assuming you're not in a deficit).
Not to mention you eat several times per day, and even if you don't the meals will be of a size that practically still has you digesting around the clock.

*I say digested but I don't think that's the correct word for what I'm talking about in this case. Maybe synthesis is.

>>40077602
Could perhaps draw on the work of Hristov for this. INOL and Relative Intensity.

>>40077670

That's why I thought of using constants X and Y.

Kinda like when they're explaining some property of the universe, but they don't know exactly what makes some things happen and can't define that yet - so use a constant that would be derived from a currently unknown formula that will be accepted as giving the accurate value needed.

Not sure if this would be applicable in this case though, considering higher reps are not somewhat "linear" increases to RPE like weight is - they have a threshold of their own. Like you said...
So maybe we need something further than just a constant for reps.

https://www.youtube.com/watch?v=p46eugmd1RE

sid the science kid MOOD

new max here we GO BOY

>>40077731

I guess we can apply liability-threshold models? At least to the final value before multiplying by S, the threshold model for R is probably non-binary.

Trying to put this on paper...

>>40077710

this book >>40072732

>>40077789
u r a q t 3 . 1 4 1 5

>>40077790
Oh.
In that case, read the book for other content than nutrition. Schoenfeld, Aragon, McDonald, etc. seem better, imho.
I think it was Schoenfeld who said that
>the metabolic "window" is more like a barn door

I haven't been able to train more than 1-2 times a week for a little over a month and i've only trained light

Should I have a ramp up week or should I just start training on my regular program, just lower the % if needed?

>>40077789
Wow you must be very smart.

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>>40077789

Alright this is gonna look ugly for now but just trying to put this in a place where we can start to make sense of it.

FS = V

F = K^Z

(XR + YW) - E < 0, then K = 0, otherwise K = 1
(XR + YW) - E > 0, then Z = 0, otherwise Z = 1

This is a start I guess. Need to make this better somehow...

E = RPE threshold = 7
F = Fatigue
V = Volume
S = Sets
W = Weight
R = Reps
X, Y = Constants

Also need to improve the XR somehow...

Is this satire?

>>40078146

I guess we don't need to turn XR into a threshold. Since the - E threshold also serves as a threshold for R. If you don't do enough R, the E will be under 0. So no need to make another condition specifically for R before this.

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>>40076983
>Sleep on the floor today.
oh shit trappy-chan. also i stretched a lot already. i didnt answer for two hours because i was ice skating. it sounds funny, but i can stand just fine. shit will set in tomorrow i will report back

i will probably write you that i am unable to lean forward tomorrow and that sitting is painful

>>40077549
>(XR + YW)S = V?
>Help me out here, my math is rusty :p

congrats
you are a literal retard who can't do 8th grade math giving lifting advice and posting anime child porn

>>40077052
>And you can take painkillers if necessary.
the doctor prescribed me ibuprofen last time

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Boy oh boy trappy sure isn't a problem! It's just the Beta orbiters which he has no control over!
Peace out niggas

why does nobody ever post their meal or cooking stuff here. im cooking now

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>>40078146
>trap doing math

wow you really are a girl

I think trappy is avonsquatsdale
He used to try and put powerlifting into equations and embarrassed himself just like this mong

so... no ramp up week?

>>40078146
Wow you must be very smart

>>40078146
>FS = V
U wot

>>40078255
I've been cooking recipes off the following youtube channels lately:
CookingInRussia
Gordon Ramsay
Jamie Oliver
Gennaro Contaldo
...and Tasty

Maximum plebeian, I know, but I'm still new to cooking anything beyond basic meat/veggies/starchs each in their own pan. So I need the "babies first cooking" stuff. Although some of CookingInRussia's recipes are pretty difficult or at least complex.

Reminder trappy doesn't actually identify as a girl but as a man dressing up as a girl
We know this because he uses the trip 'trappychan' instead of something a girl would use

>>40078398
Like girlychan?

>>40078477
Anything other than "trap"
Trap means a boy dressed as a girl to fool people.

>>40078494

Trap is how 4chan culture used to call trannies before the whole PC thing happened. Somik-chan was a trap, Bailey Jay (aka Linetrap) was a trap, Sarina was a trap, Kalindra-chan etc.

>>40078533
Okay trappy.

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>literally progressing maxing deadlift twice a week
>almost at 5pl8 deadlift after a year

This triggers the GDEs

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>>40078359
that's great. i basically just cook meat with vegetables and rice/potatoes/lentils. sometimes i do crazy stuff like eggs with spinach and salmon in some sort of roll.

cooking tuna with onions paprika and tomatoes right now

thanks for the feedback

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>>40078647
i felt terrible today becaue i couldnt deadlift. would have maxed too, but i snapped a nerve or disk or something

>>40078398
fuck that mentaly ill faggot
if he wants attention by whoring out his degeneracy he should just go to reddit
And Im aware that by making this reply Im just giving it more attention
hell my lifts are average but I'll consider being a tripfag since there are even weaker tripfags spweing out advice
Whats the minimum requierement for being a tripfag anyway? other than being an attention whore

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Lads, how stupid would it be of me to do Monday's bench volume today since I skipped it in favor of Cuckols instead of incline, and also not taking a rest day and lifting tomorrow as well?

HEY EVERYONE

There are only 12 days left to vote for Ray Williams to win the 'IWGA Athlete of the Year Award'. Ray is currently in 2nd place.

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 twelve times over the next thirteen days

>>40078688
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf
Do a bunch of snatch grip deadlifts and back extensions when your back feels better.
And I mean a fucking BUNCH.

>>40078846
i already have snatch grip deadlifts in my routine

i need some kind of apparatus to do the back extensions. mybe my gymnastic ball will do. and somewhere i can place my feet under. maybe the radiator or the windows ill

>>40078846
thanks for the portable document file, will look through it

>>40078811
fuck off you shill

>>40078722
Do it. We need more anti-faggot tripfags. Most of the current ones are beta orbiters.

>>40078794
>he fell for the sheiko meme
>not training based on RPE

>>40078722
Don't do it. We dont need more tripfags. Most of the current ones are already too much.

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V = SF ∧ (XR + YW) - 7 <= 0 → F = 0 ∧ ¬((XR + YW) - 7 <= 0) → F = 1

It's getting there I guess.
Thought it would be possible to use Signum functions but I don't think I can just define a natural signum function when I might have real numbers as a result from the input equation.

>>40078146

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>>40078948
lad...

>>40078948
kekked desu

>>40078948
Wow you must be very smart

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>>40078948
hey trappy-chan. before i sleep a night on my carpet: do you really think it will be beneficial for my lower back?

>>40078945
My RPE scale is almost never accurate, especially for squats, which is why I haven't considered it.

>>40078937
>being an orbiter not to an attractive woman, not even to an ugly woman, but to a mentally ill attention whoring faggot

wew lad, these guys are the ultimate cucks.

>>40078794
look at his lifts. why is he even tripping? I'd assume it's to ask for advice, and so others know that he is progressing, right?

The only old trip I'd respect for his lifts is Isley

im going to bed now and i will not sleep on my carpet. i will throw away the pillow though. just me the mattress and the covers

>>40078999
He is trolling you like he is with those math things.

Sleep in your bed

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>>40078945
>he fell for the sheiko is a meme meme
>he fell for the dyel RPE system of training

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forgot to post an anime picture. (it shows powerlifting general going to bed)

night

>>40079088
okay. checked

>>40078948
man your so smart.....................................................................................................................................................................wow

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>>40079093
>he posts anime

>>40078948
>look at me, I'm very smart ^_^

this has nothing to do with lifting and everything to do with attention whoring. It's impractical bullshit aimed to impressionable noobs, akin to crossfit BS

if you're so smart why don't you go write a book, fag

>ywn look as muscular as Jen Thompson when benching
Feels bad man
https://www.instagram.com/p/BPdA8VjBqap/

Are butt implants IPF approved?
asking for a friend

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>>40078980
>>40079116
>>40079099

>smart

It took me over an hour to translate a small equation from english to crude logical math notation...

lol

>>40078999

https://www.youtube.com/watch?v=BMNgSDEwp24

>>40079168
You actually spend an hour on that garbage?

You need other hobbies.

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>>40079110
yes

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>>40079183

There's a purpose for that, and it will make mine and maybe other people's jobs easier.

>>40079168
I don't believe you should be giving any advice regarding spinal injury.

If you do, please preface your advice with "I'm not at all qualified to give this advice, so speak with your doctor first."

Telling someone to take pain pills and sleep on the floor is NOT okay as a non medical professional.

You are not a coach. You are a fuckface retard that caters to those too gay or inexperienced to know better.

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I currently squat 4x/ week. Either Front squat, high bar or SSB squat. I haven't deadlifted properly in over a year because I fucked up my lower back.

Tried trap bar deadlift for the first time today and managed to do a very easy and controlled 200kg*5. That was the first time in over a year that I've picked something up off the floor that weighed more than 200kg. My old PR on deadlift was 200kg*10 but that was way harder. The most I've been able to deadlift conventionally recently is 180kg x3 but I can't control the descent and my lower back just gives up after that.
I know trap bar deadlifts are easier.
The best solution would probably be to fix my back and deadlift but I've been trying for a long time.

Would it be good to add in some trap bar deads or to replace 1 squat session with them?
I have no plans to compete, I just want to be as strong, jacked and athletic as possible.

>>40079229

I don't believe you should be telling me what to do regarding helping other people.

If you do, please preface your post with "I'm not at all qualified to tell you what to do, so listen to the ethical boundaries taught to you at university instead".

Telling someone what they should say or not is NOT okay as someone not professional in medical ethics.

You are not a doctor. You are a fuckface retard that caters to those too insecure or closeted to think instead of shitposting.

>>40075764
>>40077052
Why not?
I mean,I have been running these program for 12 weeks and I'm accostumed to the volume.
I would just replace squats and deadlift with sheiko

I usually deadlift with "normal" grip until I can't anymore (usually 3 reps in the working sets) and finish my sets with mixed grip

Is there anything wrong in doing this?

>>40079071
implying you must be super strong to trip

>>40079320

No.

>>40079266
Probably a decent fix for now, sure.

>>40079266
there is no way that kid is lifting all that weight, no way

>>40079197
You're just so damn SMART like God damn all these GROUNDBREAKING lifting technologies you're developing through your extensive experience in your one year career God damn I wish I was as SMART as you are.
How are you just so much smarter than every single other coach?

>>40079380
He's not

>>40079380
Whoa really? You don't say?

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>Tfw you will never be as much of a genius as trappy

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>>40079437
>>40079439
Yea, I just had to post because in the picture filename it says: "little kid LIFTING trap bar deadlift" when he obviously isnt.

>>40079511
t. autist

I haven't lifted for like 5 months but I'm about to start again.

I'd really just like a massive squat, I can lift any days really. It's all I've wanted as a long femur gde for so long.

What would you recommend in order of routine progression if I care about my squat the most?

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>>40079511

I like your sense of humour.

>>40079551
>I like your sense of humour.
Did you like the "little kid" part?
Of course.

>>40079610
I think she liked the 'trap' part

>>40079335
Should I keep doing this or change to all mixed grip in the working sets?

>>40079538
SS

>>40073656
now do it on a real bar.

New thread lads
>>40079842

>>40079842

>>40079842

>>40079325
exactly my point
why would you trip other than offer solid avice?
you have these beginner guys tripping asking for advice, for what purpose?