/plg/ Powerlifting General

>>40079842
Would he look good if he lost weight?

>>40079842
Should have told his orbiters to keep themselves away too.

wow isley looks painfully natty

>>40079872
Of course he would, don't ask stupid questions.
He probably looks better than you as he is right now, too.

>>40079872

He'd look good if he did roids.

This is the realistic result of progressive loading natty.

>>40079894
>>40079872
but he already looks good

>>40079921

Indeed he does but I'm assuming the the guy asking that question was wondering why he doesn't look like a roid monkey.

Looking like Isley should be any natty lifters goal granted he could drop 10-20 pounds and look a little better but I'm sure that would fuck with his prs

hey blueshoes you here?

>>40079842

looks like fucking shit

powerlifters are pathetic

>>40079872
>Would he look good if he lost weight?
He'd look pretty yoked with some cardio and some assistance work.

Unfortunately that would be at the expense of his strength. He would also lose a significant chunk of muscle by losing the body fat as a natural athlete.

It varies from person to person a bit, but natural athletes have to carry a significant chunk of body fat for their body to hold onto significant chunks of muscle. Muscle is too metabolically costly to maintain without body fat. Unless you're on drugs.

>>40080202
>looks like fucking shit

>powerlifters are pathetic
Most powerlifters can cut and end up looking really good.

Most of the guys in the current body threads are too afraid to lose their abs , which is why they stay 145 pounds for their entire life with shitty lifts.

File: kbooey.png (404KB, 525x573px) Image search: [Google]

404KB, 525x573px

How can this retard keep deadlifting heavy every god damn session several times a week with seemingly no deload weeks and fucked up form?

>>40080239
Dedication, hard work

File: meme arror wears hoodie meme arrow uses dl bar meme arrow shouts broicceee.webm (2MB, 732x570px) Image search: [Google]

2MB, 732x570px

Aware me on volume PBs. Should I be happy about them?

File: Humble Water filter salesman.jpg (151KB, 1972x312px) Image search: [Google]

151KB, 1972x312px

You watching this, lads?
https://www.youtube.com/watch?v=BqA5wr12tn0

>>40080301
well you arent going to be sad about them ffs lad

File: 3ee483888ebea295e14622.jpg (305KB, 600x839px) Image search: [Google]

305KB, 600x839px

>>40079842

>NOT WELCOME: The man known as "Trappy-chan"

>man known as "Trappy-chan"

>man

Oh I guess I'm good then, phew.
For a second I thought OP was afraid of me or something haha.
I guess someone else must've been using my name to impersonate me or something. I agree, gotta keep those men away.

How's it going everyone? ;3

>>40080366
Seriously. Leave

File: comfy.jpg (16KB, 480x360px) Image search: [Google]

16KB, 480x360px

>>40080332
very comfy desu

Post butt

File: Boardshorts 227kg Paused Deadlift.webm (3MB, 1280x720px) Image search: [Google]

3MB, 1280x720px

>>40080404

File: loan1.jpg (156KB, 646x350px) Image search: [Google]

156KB, 646x350px

Stay on track... stay on track

>>40080448

It was derailed from the very OP.

>>40080297
dedication and hard work keeps you from frying your cns and slipping discs?

>>40080366
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?

>>40080239

Lots and lots of sterons

>>40080481

A strong back keeps you from slipping discs and not being a little bitch and giving up when deadlifts are too heavy is how you keep your cns from frying.

>>40079885
Haha he looks like shit compared to when he was lean. Wtf is wrong with powerlifters they are so righteous

>>40079941
>be any natty lifters goal
>goal
Isley is still intermediate Tbh, not meant as an insult or anything, but there's plenty more gains to be made.

>>40080366

One of the sleeves I ordered popped a seam the first fucking time I used it and I blame you because "Eleiko" and "Sheiko" rhyme.

>>40080546
shoulda went sbd

>>40080537
Not really.

It's easy to say that someone is intermediate when you're sitting on your couch typing on your keyboard.

George is around a 400 Wilks and he's been training for years and a very specific way. For his genetics he's an advanced lifter.

I'd bet that 90% of the lifters on this board never reach a 400 Wilks.

There are guys like Alex that hit 400 Wilks in a single year or two years, but then you see those guys stall really hard.

>>40080366
Ily

t. Not so secret admirer

>>40080669
I bet that's even easier to say when you're a keyboard warrior that's never stepped foot inside a PL club and has never competed.

Trust me, I know what I'm talking about. Isley is not close to advanced yet.

>>40080669
I'm also unlikely to get 50 wilks better ever

It could take me three years to get 420

>>40080366
Your post was completely unnecessary, you arrogant self-absorbed cunt.

The fact that you respond to this shit only encourages your orbiters

I can't blame them because you're clearly not normal. This is a fact. You are abnormal. Because of your mental state and sexual preference.

What I can blame is your steadfastness in responding to the shitposters and your inability to not have the last word anytime somebody calls you out on something fucking stupid that you said.

On a lifting related note, I had another great cardio session today. I love lifting but cardio makes me feel a hell of a lot healthier. So I do both powerlifting specificity be damned.

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

>>40080692

Because those guys are all natty.

What up brehs? Been killin it recently, I'm pretty much back to 100%, although I'm a little bit heavier than normal (around 96kg, even tho I don't look/feel any fatter). I'm aiming for 270/180/285 this march at yuro classic

>>40080725
I'm Norwegian, I have very little reason to suspect they're not.

anyone screenshot the long ass post trappy made a few weeks ago about his boyfriend teaching him how to deepthroat?

>>40080732
Would you fuck trappy Chan? She's so cute!
She really admires your lifting!

>>40080214
just eat enough protein u idiot, the fat is energyy not muscles

File: eq-deadlift-285kg-2x2-1st.webm (1MB, 800x450px) Image search: [Google]

1MB, 800x450px

I had a good day in the suit. I actually managed to lock out my sets!

Did 80% 2x3 (raw), 85% 2x2 (eq) and 90% 2x1 failing the first set because I messed my setup.

Legitimately crying watching the inauguration concert.
THE ERA OF WHITE MEN IS BACK

Should I, or should I not start squatting with a belt? I'm closing in on 4pl8 at 165lbs bw and everybody seems to have a different opinion about this.

>>40080756
https://desuarchive.org/fit/thread/39789731/#39793852

>>40080773
>just eat enough protein u idiot, the fat is energyy not muscles
Eating a surplus of protein during a cut will reduce muscle loss , but there is going to be a muscle loss and strength loss regardless especially as an advanced lifter.

If your lifts were remotely impressive you would already know this. So I assume they are not.

>>40080732
Hey do you think you'd ever consider swapping some nudes with trappy some time? You have a really nice body.

>>40080816

That's impressive.

That said I'd wear a belt especially at your body weight because you must be a skeleton.

>>40080732
You should Post more often if you can. This place is in need of quality Trips, especially after Filip went away again.

File: donaldtrumpfamily.jpg (139KB, 1817x975px) Image search: [Google]

139KB, 1817x975px

Look at this glorious family

>>40080732
Are you still a junior?

>>40080732
>270/180/285
wew lad
good luck

>>40080863
Why are Americans so gross

Melania Trump is literally the only one that looks like an actual human

>>40080870
Pls kys

>>40080881
Off yourself

>>40080866
yep breh
>>40080855
I'd like to, but I'm busy as fuck right now, have a shitload of exams I must take for uni :(
>>40080873
It may be a little bit too optimistic, but errytime I aimed high I surprised myself, I hope this is the case too
>>40080770
>>40080832
I want nothing to do with someone who posts animu, damn japs and their degenerate cartoons

>>40080941
Based

>>40080783
>I actually managed to lock out my sets!
Wasn't this issue more caused by you being lazy? :^)
>>40080732
Are you getting RTS coaching? Do you have some supr sikrit microcycle stuff? :^)))

>>40080783
Hi isley, are there Videos from your recent competition?

>>40079941
to get lean he would have to lose 30

>>40080975
Hes not even that fat desu. Or maybe this general is fucking with my perception

File: 3ee483888ebea295e14728.jpg (194KB, 500x1017px) Image search: [Google]

194KB, 500x1017px

>>40080494

What program are you doing?
If it's anything like Sheiko, it already has a "ramp up" period from the start, so there wouldn't be much of a need to do another ramp up week beforehand. Just lower the % a bit until the weights feel comfortable.

>>40080546

Damn Eleiko btfo
At least they should send you new ones or something, right?

>>40080783

Looked pretty easy!

With deadlift from boxes, it's like 1-2 inches below the knee, right?

>>40080998
>Hes not even that fat desu.
Hahahahahahahahahaha
He's not that hideous like some people here make him out to be, but he's pretty fucking fat.

>>40080998
I meant to get to like 10% bf. I don't know what's "lean" in powerlifting terms. I'm assuming he's 6'0 and weighs 220-230. At 190-200 he should be around 10%bf

>>40080783
Solid form m8, mirin hard

>>40081018
5cm

>>40081043
Right below the knee, right.
>>40081043
There is literally no reason to be lower than 12-18% (15% is probably ideal) in any sport except marathon running or something (aka. race outta auschwitz), especially in a power or strength sport it would be a waste of time to get that lean.

File: 1439469455091.jpg (34KB, 402x366px) Image search: [Google]

34KB, 402x366px

>>40080832
>>40080770
>>40080870

I must admit, even I am angry about this trappy-chan after reading these posts.

Good strategy.

You should consider being less obsessed and angry about me though. Seems weird that the current focus of your days is to keep shitposting on /plg/... Though I guess Sean did the same thing.
I'll tell you what though, if you're anything like Sean you have some serious deep-down issues that you should start to address. I highly suggest you do like he did and leave 4chan and try to fix your life, if that's the case.

>>40081051
Ok, 2 inches, thanks senpai.

>>40079842

What's his end game?

>>40080970
hey! Currently I'm being coached by an italian team. Doing a 5-day sheiko-esque program, I must keep in check form to prevent reinjuring myself which would force me out of the competition, so RTS is out of the question for now

>>40080366
Wheres the sheiko links bb

File: 1484834853462.jpg (59KB, 525x700px) Image search: [Google]

59KB, 525x700px

Starting my own homegym after 1yr of solid lifting.
Problem is, I've only trained with proper power racks but can only afford the safety-less picrelated frame.

How do I not die?
Thought about hiring a welder to add safeties to the piece o' crap.

>>40081085
To become the ultimate loser

>>40081093

Are you benching all 5 days?

>>40081097

I have a surprise ;)

>>40081060
tell that to weightlifters who want to cut into specific weight category

>>40080974
The bench only one? Yeah but they aren't worth watching.

>>40081083
No, 5 cm (centimetres).
>>40081093
I see.
What about giving a layout of the program (something more detailed than sheiko-esque)?

>>40081101
just
don't
fail

File: spaghettisheiko.jpg (114KB, 720x960px) Image search: [Google]

114KB, 720x960px

>>40081119

File: strongterrone.webm (3MB, 640x640px) Image search: [Google]

3MB, 640x640px

>>40081093
DAAAAAJJJEEEEE ROCCO

File: beatyouboy.png (839KB, 1095x1077px) Image search: [Google]

839KB, 1095x1077px

>>40079941
is this true. everyone says you can't cut fat without losing strength as a natty.

i think you could do it if you kept the volume low and did some LISS

File: 3ee483888ebea295e14643.jpg (171KB, 800x682px) Image search: [Google]

171KB, 800x682px

>>40081159

>everyone says you can't cut fat without losing strength as a natty.

False.
I just recently had someone cut 6kg in 1 month while increasing their wilks 30 points (maintained squat and deadlift max, gained 14kg on the bench).

>>40081192
>one month
>14kg bench
Please tell me how to do this

File: 1461031799694.jpg (175KB, 990x778px) Image search: [Google]

175KB, 990x778px

>>40081192
yeah but what was her program like brah?

File: Sheiko IPF.jpg (47KB, 480x480px) Image search: [Google]

47KB, 480x480px

>>40081205
>>40081207

Prep 1 of intermediate large load

File: Down-Syndrome.jpg (27KB, 600x600px) Image search: [Google]

27KB, 600x600px

>>40081217
hmmm interdesting..

>>40081192
Please put that in context of their progression as a lifter and their body weight.

Just calling something false and then acting like a contrarian makes you sound like a cunt.

Just helping you out bro.

>>40081217
oh wait can you post the programs again pls?

>>40081217
So this person was an intermediate with quite a bit of lifting experience and gained 14kg in one month while losing 6kg bw

THINGS THAT MAKE ME SAY HMMMMM

>>40081117
I want to See it anyways

>>40081192
>6kg in 1 month
Thats quite a fucking lot? What was the diet?

>>40081135
>all that stacco
Tell me your hip and back secrets please.

It's like a Dietmar/Sheiko hybrid imho. Looks deliciously horrible.
How do you like it?

File: 3ee483888ebea295e14693.png (321KB, 611x750px) Image search: [Google]

321KB, 611x750px

>>40081229

Intermediate lifter, was doing bulg method before. Got decent squat gains out of it.

Actually, correction on the numbers:
Went from 94kg to 88kg.
150/84/150
Wilks 314->335 (so 21 not 30)

I appreciate bro.

>>40081245

And a woman!
You'd think losing weight and being a girl would mean awful bench results.

>>40081240

Alright alright

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

>>40081307
I'm gonna go make a fool of myself at a college powerlifting comp. Should I learn to do lowbar/sumo if I don't plan (yet) on seriously competing, just putting up some numbers whenever I get the chance?

>>40081307

Do all these work with kgs too ?

>>40081307
>Wilks 314->335 (so 21 not 30)
Awesome, tell haino congrats

File: Haack 298kg Squat (WR).webm (1MB, 635x540px) Image search: [Google]

1MB, 635x540px

>>40081366

Yes they are made for kg but also work with lbs, since it's all % based.

>>40081372

Colombiangirl ;)

>>40081361

Well, while lowbar almost always means a increase in max, sumo vs conventional is mostly preference. You can just do conventional if you're used to it, or try sumo out and see how it goes.

But you can also just do highbar. Many excellent powerlifters squat highbar, like vid related.

>>40081393
Thanks for the quick reply. Another few questions: if the comp is march first, when would be a good time to test my maxes? I'm doing madcow so I do 3s currently. Should I stop training a certain amount of days before the comp? And is there a good way to test maxes?

>>40081393
which memeko program do you recommend for me trappy?

200lbs bw
140kg 1x5 squat
100kg 1x5 bench
160kg 1x5 dead

5months training, want to get down to 85kg

File: 84023427302754518.jpg (60KB, 486x287px) Image search: [Google]

60KB, 486x287px

https://youtu.be/4E5L32imvsM


lisdten hear


I"m sick of all of it

trappy you'r not an anime you asshole(ur butt? stink LOL)

alll of you loli people? ur gay not real lolis fag?
and most of all


im so big


https://youtu.be/4E5L32imvsM


niw thats and good segweigh into mine next tompic


bench? a small muslce,train often. Squat? a big msucle, train less often
mine muslces? all big, train less often, once a week every other week train mime big muscled, very athelteic very recovered

File: 1482688644497.jpg (100KB, 533x654px) Image search: [Google]

100KB, 533x654px

just did 2x1 with what my bench max was 2 months ago pretty easy sheiko inflation feeling good

File: aegrs.png (26KB, 943x224px) Image search: [Google]

26KB, 943x224px

is this meme OK?

>>40081510
get out of your dads car

Thoughts so far, squat is @8.5-9, bench is @7.5, deadlift is @6.5

>>40081119
There is literally a 0.08 cm difference between the two

>>40081540
your no't mine daddy

>>40081510
genius

I honestly believe that blueshoes might be able to save plg

>>40081572
he's the hero we deserve, he's the hero we need

File: 3ee483888ebea295e14712.png (797KB, 960x925px) Image search: [Google]

797KB, 960x925px

>>40081448

If you're doing madcow you probably don't need a long peaking period.

So let's say you have:
week 1 -> week 2 -> week 3 (comp on wednesday)

Test new 1RM on friday on week 1.
Week 2 do the normal madcow program, but on friday repeat the monday workout.

On week 3, monday you do:
1x5 50%
1x4 60%
1x3 70%
2x2 80%
1x1 90%

For all three lifts, then go home.
Compete on wednesday.

>>40081485

Can you train 4 days?
Advanced large load

Can you train only 3 days?
Intermediate medium load

Remember you only need to do the full comp cycle if you're competing.
If not, do just the first week of the comp cycle, where you test new maxes.
You can also test after you finish the first or second prep cycle, instead of waiting to finish all the prep cycles to test.

>>40081590
i love uuuu

>>40081525
>curls every day

perfect desu lad

>>40081590
that seems like a lot of volume desu. i'm on TM right now and I can't eat below maintenance at all or i'll stall out on intensity day

File: 3ee483888ebea295e14684.jpg (562KB, 1275x1996px) Image search: [Google]

562KB, 1275x1996px

>>40081711

The volume is what's gonna make you progress with more ease.

TM becomes hard to progress because 5x5 isn't much volume, specially for the bench.

If you're worried about volume, you can do the Beginner cycle first. It's 1 month long.

>>40081765

fucking keekkk
10/10

>>40081602

s2

FOURTEEN SINGLES

IS HIGHER VOLUME THAN A 5x5

YOU RETARD
t. trappy

File: IMG_1297.jpg (25KB, 360x360px) Image search: [Google]

25KB, 360x360px

Hnnnnng

File: 1475025983303.png (189KB, 540x392px) Image search: [Google]

189KB, 540x392px

>>40082017

File: IMG_1298.jpg (26KB, 370x197px) Image search: [Google]

26KB, 370x197px

Hnnnnnnng!

File: 1484874584517.webm (1013KB, 640x360px) Image search: [Google]

1013KB, 640x360px

>>40079842
what this exercise

File: IMG_1299.png (2MB, 1100x515px) Image search: [Google]

2MB, 1100x515px

Oh god, I wish they had chipotle here in Australia

>>40082060

Cable kickbacks!

>>40082073
my legs are too long to do them my life is pain

>>40082094

Try reverse hypers :3c

>>40082109
thank you

File: A_B_Sandwich.jpg (134KB, 322x263px) Image search: [Google]

134KB, 322x263px

>>40082038

Idk whether it's just me but these deads from blocks felt like @5, god damn. May inflate by 10 lbs.

File: 1479829011733.gif (395KB, 600x800px) Image search: [Google]

395KB, 600x800px

>>40082121

File: IMG_1300.jpg (40KB, 470x313px) Image search: [Google]

40KB, 470x313px

>>40082121
Yuck lol

File: 1482126241517.jpg (172KB, 1024x597px) Image search: [Google]

172KB, 1024x597px

>>40082141
that syrup dripping makes my dick feel weird

completely srs

Why do I like putting pens up my ass when masturbating

File: 3142352351251153.gif (983KB, 500x281px) Image search: [Google]

983KB, 500x281px

>>40082162
i thought i was the only one

File: Irish-Soda-Bread5.jpg (140KB, 600x900px) Image search: [Google]

140KB, 600x900px

>>40082158
low test

>>40082164
trip on trappy bbycakes

File: 1410622929131.png (609KB, 977x1195px) Image search: [Google]

609KB, 977x1195px

>>40082191

>pens

Cmon every girl my age has actual dildos.

File: IMG_1301.jpg (45KB, 470x313px) Image search: [Google]

45KB, 470x313px

>>40082191
That's all carbs

>>40082221
https://www.youtube.com/watch?v=zkB17vGAgm0&feature=youtu.be

your not an girl

File: 3ee483888ebea295e14743.jpg (109KB, 600x689px) Image search: [Google]

109KB, 600x689px

>>40082141
>>40082234

#confusedboners

File: IXcAQDS.gif (927KB, 500x281px) Image search: [Google]

927KB, 500x281px

>>40082246

>>40082221
>>40082191
I'm not gay just to let you know

>>40082221
Oh, I thought you were trying to relive your toothbrush era but only had a pen on hand

>>40082228
Who cares we're fucking freaks lmao. Rissoles are my favorite treat to get when I go down to Portuguese food mart.

>>40082285
if you like things up your ass you are at least bi

File: 1466564755904.jpg (48KB, 540x656px) Image search: [Google]

48KB, 540x656px

>>40082285
Neither am I

File: 1484876211682.jpg (20KB, 600x400px) Image search: [Google]

20KB, 600x400px

what is the name of this exercise?

File: 1442252402030.gif (942KB, 480x360px) Image search: [Google]

942KB, 480x360px

The surprise is taking longer than I expected... ( - _ - )

>>40082285

Is it gay to jerk off your own dick?
Why would it be gay to jerk off your own butt?

Gay is attraction to men.
You don't need to like men to like jerking yourself off.

>>40082317
That's an item called Lucky Foot which gives your character a permanent increase of +1.00 luck

>>40082325
>Why would it be gay to jerk off your own butt?
if you are jerking off onto a male butt as a male im pretty sure that is gay.

>>40082338

Not if he says no homo!

File: 541625783.gif (419KB, 500x667px) Image search: [Google]

419KB, 500x667px

>>40082358
hmmmm, you have a point

>>40082358
You forgot the second part of the equation to ensure boolean gay = false, which is the dicks not touching during intercourse

File: IMG_1191.jpg (24KB, 470x313px) Image search: [Google]

24KB, 470x313px

>>40082301
Tfw no qt3.14 trap bf to go to the markets with

File: kGxbw1i.jpg (264KB, 850x782px) Image search: [Google]

264KB, 850x782px

>>40082389
iktf

File: 1484522454347.jpg (53KB, 440x440px) Image search: [Google]

53KB, 440x440px

>>40082407
all i want is somebody t sleep next to and hold. god im pathetic

File: peanut-butter-cup-pancake-breakfast_thumb-l.jpg (124KB, 820x530px) Image search: [Google]

124KB, 820x530px

>>40082370
>tfw I get this whenever I go to Dennys with a chocolate milkshake.

It was the best bulk meal bruh. Like $10 for almost 3k calories. Too bad I'm cutting down to 185 now.

File: 696c6f76657365616e.jpg (179KB, 500x375px) Image search: [Google]

179KB, 500x375px

I took 4 and 1/2 hours from the start of DarkSouls3 to beat the first boss, but I beat the first boss without dying.

Suppose I train a compound movement using 3 sets of 5 and linearly add weight every weekly training session. When I plateau, would switching to 5 sets of 3 and continuing to linearly increase weekly be an increase of volume over the 3x5?

>>40082430
>cutting

for what purpose

>>40082430
same, im cutting down from 280 to 180. im 8 months in and am down to 193. just a couple weeks m8 and ill be able to eat.

>>40082358
Why do you prefer felipe over Paul?

File: 4iHA6Zg.jpg (33KB, 516x420px) Image search: [Google]

33KB, 516x420px

>>40082413
I have reoccuring dreams of sleeping with this same brunette qt every week or so, and it's been like this for the past 2 months. It always makes me feel like shit when I awake because I was whisked out of a world where I actually had somebody that cares for me, which I so desperately crave.

Thankfully I don't let it consume me like a lot of other people and just keep on going.

>>40082440
Air Force requires me to get down to 185 before I can ship to boot and pick my job.

>>40082430

Mah nigga

The four dollar sausage biscuits meal on the value menu is highly underrated and goes well with a couple of pancakes. My last Denny's outing I got six eggs, two orders of hashbrowns, two biscuits with sausage gravy, two sausages, and a black coffee.

>>40082432
Same volume, higher intensity, so you'd use a heavier weight

But that's silly anyway, periodize

File: 1442194985133.jpg (75KB, 507x564px) Image search: [Google]

75KB, 507x564px

>>40082432

Yes, though the first couple of workouts would be a small deload as you're going from doing X for 5 to X+2 for 3.

>>40082464
i spend most of my time in my bed pretending im with someone. when i wasn't in college a couple of months back i would lay in my bed at least 20 hours a day in my fantasy land where people cared about me. lifting away the loneliness only works half of the time desu

>>40082466

If I adapt to linearly adding weight, then why should I periodize?

>>40082467

I thought so, since repping three would be relatively easier for a bit.

File: 640.png (101KB, 581x399px) Image search: [Google]

101KB, 581x399px

also frog

File: princepaul.jpg (1020KB, 1080x1696px) Image search: [Google]

1020KB, 1080x1696px

>>40082457
Good, I don't want that harpy stealing my husbando away

>>40082560
what is wrong with his face?

File: 1476842498828.gif (3MB, 456x288px) Image search: [Google]

3MB, 456x288px

>>40082465
Don't they also got a $4 all you can eat pancake deal going on nowadays too? I aughta' go check it out tom-... oh wait nevermind I forgot I can only eat 1600 cals and need to run 3 miles 4x a week ;')

>>40082501
I used to do that and it left me feeling like a zombie. I still feel like a zombie but at least I've taken HUGE leaps into changing my life and making those daydream fantasies a reality.

>>40082430
Denny's is honestly AAA-tier midnight munchies satisfaction.
And there's not a local one near me, I only get to indulge when I'm out of town.
;_;

>>40082574
That's me. It's called being ugly and acne.

Trip on jeffrey btw

>>40082584
ive been trying ot socialize more but talking to people irl is hard and kinda annoying.
>>40082594
no insult intended, i was trying to get a rise out of the guy that posted it

>>40082617
Yeah, I usually end up loathing a lot of the people I meet or just wishing I was home slouching about on the sofa.

These days I don't even try and just hang out with my close buds and I'm content enough.

File: 1476247218366.png (12KB, 187x187px) Image search: [Google]

12KB, 187x187px

>>40082645
yeah, close buds...i have those

>>40082587
It's great. All diners are comfy at midnight though. I'm lucky enough to have a Denny's and Perkins a 10 minute drive down the highway from me.

>>40082661
We literally just go to my friend's house, buy $30 worth of fried chicken and down that shit while watching movies or playing dota/csgo together.

I lucked out going to a nerdy private IT high school full of other autists. Made friends for life.

>>40081307
Ok cool now KYS degenerate filth :)

>>40080366
trappy let me take you out on a date

File: 1483228264936.png (123KB, 500x516px) Image search: [Google]

123KB, 500x516px

>>40082687
the last time i had friends was in 5th grade m8

File: Snapchat-234481606.jpg (621KB, 1080x1920px) Image search: [Google]

621KB, 1080x1920px

>>40082689
Speak to m'lady like that again and you'll have to deal with ME

>>40082738
lmao you almost made me spit out my drink

well played

File: Deadlift_420x1_1.webm (3MB, 368x656px) Image search: [Google]

3MB, 368x656px

Good speed for an opener?

File: Aphex-Twin-Face.jpg (48KB, 1200x630px) Image search: [Google]

48KB, 1200x630px

>>40082738

>>40082788
what are those shin wraps for m8?

>>40082816
>stanford
>doesn't know what socks look like

>>40082464
Are you going to fly out to Brazil to fuck trappy before you go to boot camp?

>>40082867
why the fuck do your socks go up to your knees?

>>40082883
So the bar doesn't scrape up your shins while deadlifting.

File: 1484518001082.jpg (129KB, 550x550px) Image search: [Google]

129KB, 550x550px

>>40082931
good answer

>>40082788

As a rule of thumb, open with something you can triple. But yes, your speed looks good to me.

>>40082945
It's my first time going over 90% in 2 months so I have no idea if I could triple it. It felt like I could have done 3-4 reps for sure though. Idk though.

>>40082738
>unironically being in love with a filthy stubborn tranny

>>40082984
I LOVE LIVEEEUH CáAVAááVAVLCIíNTí AND I DON'T CARE WHO NOSE!!!!!11

anyone of you tried this ? or their protein?https://www.originsupps.com/supplements/origin-pre/

>>40083017
The more you post the more I like you. I do not jest. Keep it up.

File: 3ee483888ebea295e14708.png (1MB, 800x1592px) Image search: [Google]

1MB, 800x1592px

IT'S DONE!

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>40082811
>>40082738

Paul is RDJ's retarded cousin

>>40082788

Yes, looks like a good opener.
But that's an ugly lockout. It almost seems like you're not using your glutes until the very last part.
Gotta work on that technique when you're back from comp :p
Think about thrusting your hips forward as the bar reaches your knees, instead of simply thinking about pulling the bar up.

>>40083043
It's distasteful to call your friend retarded you faggot

>>40083043
Thanks, senpai. Do you think I should do some specific glute exercises later to work on it? I've always been really slow at lockout.

Does it look okay other than lockout?

>>40083043
Please stop posting sexualized images of children on this board. Stick to lifting gifs/webms. Thanks.

File: 3ee483888ebea295e14749.jpg (68KB, 424x640px) Image search: [Google]

68KB, 424x640px

Well, now for the already expected "surprise"...

Ladies and gentlemen, for the FIRST TIME on the internet!

=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=
=,=,=,=,=,= Sheiko Advanced Small Load =,=,=,=,=,=,
=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=,=

Now available to the /plg/ community free of cost!

https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/edit?usp=sharing

Remember to download the spreadsheet in order to edit it. ;3c

Hope you all enjoy it!

Now for the full list of ALL 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 Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/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

>>40082788
Increase your hip position awareness my dude

>>40082945
Dank meme Bill aka Joff

8 peso shots with a $80 lobster dinner lads

I fucking love Mexico
>>40083121
Fucken

>>40083135
Literally starting this when I get home

>>40083153
Lemme guess, Cancun?

>>40083153
>Increase your hip position awareness

How and what do you mean? I agree I could start with my hips a little higher.

>>40083175
No I mean that you need to push your hips back to pre tension your hamstrings. Like you're about to take a dicc

>>40083172
Cabo

Fucking crazy here I could live here

>>40083193
I-I don't know how to position my hips when I'm about to take a dick. I can try though.

>>40083135
Thanks trappy. I appreciate it!

>>40083206
Okay, like you're going to shit in the dick behind you

File: 3ee483888ebea295e14746.png (154KB, 771x381px) Image search: [Google]

154KB, 771x381px

>>40083153

Just a heads up! The skill test is on the final week of prep 2. There is another test on comp but it's only to 100%.

So basically, if you're not competing, just running prep 1 and 2 back to back is all you need.

But prep 3 has the highest number of lifts of the prep cycles, so if you want to run all 3 of them, you can change the 4th week of the prep 2 with the prep 3 - meaning you'll do the skill test at the end of prep 3.

Alternatively, you can run prep 3 -> prep 2 back to back. All you're gonna miss is the initial ramping up from prep 1, that prepares you for the training with lighter loads. The other cycles start assuming you're ready to go.

>>40083089

I think it's not a matter of glute strength, simply technique.
When Frog managed to do the hip thrusting technique, he said the deadlifts felt 10kg lighter on the lockout instantly. Just by changing the technique.

Yeah, other than the lockout and a bit of lumbar rounding, it looks good. Very fast, you're not gonna have issues with that weight in comp.

I think you can improve the starting position by reworking it from the ground up. Extend your spine more, pull your lats back HARD, push your hips back and raise them "up" as if you were a girl taking a butt picture. With valsava, this should feel like a very tight position, almost so tight it's uncomfortable.
From there, crush the floor with your feet, and when the bar reaches your knees, think as if you had to fuck a girl with the explosion of a thousand upside down lions. Shove your hips forward as if your life depends on that. The bar will raise on its own.

>>40083127

What children?

>>40083206
I can help you with that?!

File: Sheiko programming.png (2MB, 1502x1322px) Image search: [Google]

2MB, 1502x1322px

For those wondering, here's what sheiko recommends.

Small load -> Heavyweight athletes
Medium load -> Mediumweight athletes
Large load -> Lightweight athletes

Approximating that for numbers, and using IPF weight classes:

Large Load (under 80kg):
-59, -66, -74

Medium Load (over 80kg):
-83, -93, -105

Small Load (120kg):
-105, -120, +120

These are just basic recommendations of course, there's nothing bad about doing large load as a 105kg athlete, for example (Bodorio does adv large load as -105).

>>40083135

>>40083206

I'll be there in 7 hours to teach you how. Get the lube ready.

>>40083256
Trappy, what do if I ever see you in public ?

File: 1442194985346.jpg (212KB, 850x1203px) Image search: [Google]

212KB, 850x1203px

>>40083300

Do not approach me or call my attention, and pretend you haven't seen me!

>>40083256
>push your hips back and raise them "up" as if you were a girl taking a butt picture
Can you elaborate on this?

File: W6ERs8y.jpg (184KB, 1000x1500px) Image search: [Google]

184KB, 1000x1500px

>>40083310
trappy can you reupload this pls

https://www.youtube.com/playlist?list=PLGYKQZg-b1FaJbNrQrwYXkP0BVDKdTpPy

File: IMG_1279.jpg (28KB, 453x272px) Image search: [Google]

28KB, 453x272px

>>40083310
O-o-ok. ;-;

>>40083256
>think as if you had to fuck a girl with the explosion of a thousand upside down lions

Thanks for putting it in terms I can understand.

I might not try to change too much for my comp, but I'll really focus on technique afterwards. 500 lbs deadlift 2017 pls.

File: Justin Lascek RDL.webm (3MB, 631x720px) Image search: [Google]

3MB, 631x720px

>>40083357

Just for you!~

>>40083331

Vid related!

>>40083402

Anon, listen to me. You don't love me. You've never met me. You love some idealised version of myself that you created in your own head.

You need to go out more, and meet people.
Idolising internet personae and telling yourself that you're in love with them isn't healthy and it's just gonna make you more antisocial.

>>40083135
Typically how long should one be on beginner before moving onto Intermediate Small Load? I know you'll likely say it depends on the person, but to judge do you usually go based on weight they're moving now vs bodyweight, or after the 4 weeks if you feel you have established good form on the basics feel free to try and see how it goes?
Lastly any tips for someone who just got a ganglion cyst on the wrist? I can move my wrist without much pain now, but would straps help to avoid it going back into oh fuck i can't move mode?

>>40083454
My starting position has my hips a lot higher than his, but I get the idea, 'preciate it.

Coach trapp does weed make you weaker

I was so blazed today and Sheiko felt hard

Hey lads watch my dick while I bench

https://www.instagram.com/p/BPeK3jNAtCw/?taken-by=poutineandtheipf

>>40083512

I'm alerting WADA

>>40083433

How in the fuck are you catching up to my DL so fast? No way are you near 500 stop that.

>>40083542
But wada is performance enhancing drugs

We'd didn't performance enhance me

>>40083028
Isn't that Bradley Martyn's brand? Quick guess is overpriced and lacking

>>40083028
Actually just tried yesterday. It's good stuff. If you've tried Cannibal Ferox, same amount of focus/intensity, but better pumps. 8g of citrulline is pretty crazy.

File: trappy tutorial deadlift position hamstring tension.png (768KB, 772x1003px) Image search: [Google]

768KB, 772x1003px

>>40083331

Here's trappy showing the proper technique.

>>40083542
My deadlift progress has been shit this year desu. I think it's because of bad technique, but I pulled 440 sumo back in mid september then switched back to conventional later.

>>40083454
Pretty sloppy rdls tho let's be real

>>40083193
>>40083256
Also I really appreciate the tip for my deadlift form. Gonna try that out later sticking my butt back more. Just standing here doing it I feel a ton more tension in my hamstrings.

>>40083640

biggest cue Ive had is don't raise the bar, FUCK the bar

This is now a faggots getting rekt thread. I'll start.
>Be me, wanting to start flatting for college
>I'm a poor fuck and can't afford most places
>Enter Donovan, friend I've known since middle school
>He offers me a great deal for flatting with him, I move in
>It's pretty chill, we smoke weed and play games together.
>I try to encourage Donny to meet some ladies, he's even worse at it than me
>he's a real shy efemininate guy, long brown hair, hazel eyes, skinny fuck
>had a really soft voice too, managed to fill in for a chick back in our high school music class
>get to one day when we're playing on his xBox
>notice he seems nervous and a bit off, he keeps glancing at me and shit.
>i give him a reassuring smile, idk what the fuck is going on with him
>He moves from the beanbag to sit beside me, starts talking about how I'm a great guy and everyone bullies him
>wtf, I'm just trying to play xBox
>He tries to hold my hand, I pull it away and yell at him
>he looks shocked and says he thought I was into him
>faggot actually tries to give me a hug
>push him over, about to beat him as you should, then get an idea
>tell him if he sucks my dick he can stay
>he actually tries to do it, starts grabbing at my jeans
>filled with righteous anger, give him a slap
>tell him if he's gonna act like a horny dog I'm gonna treat him like one
>say he has to sleep outside
>he does it despite the flat being his kek
I have more greentexts with him, he basically became my personal slut for a week before I dropped him

>>40083454
show me your butt-pussy and girl-cock you fucking faggot slut.

File: IMG_1111.jpg (40KB, 480x480px) Image search: [Google]

40KB, 480x480px

>>40083618
>Tfw when you've came to this pic before

>>40080692
nope
not intermediate

>>40083559

No way man, a substance doesn't need to be performance enhancing to be banned I just took a course I know!

>>40083739
>>>/elsewhere/
Fuck off

>>40083640
I have the same problem. It's all about keeping the hamstrings tight at first and keeping the bar close

>>40080366
I would fuck you then never call back so i wouldnt feel gay

Sorry bro

File: 1437525344719.jpg (75KB, 506x489px) Image search: [Google]

75KB, 506x489px

>>40083815

>>40081307
what sheiko should a 200+lb girl with a 175lb bench run

>>40083849
A calorie deficit.

>>40083873
it's not me

File: 3HFLspc.jpg (422KB, 976x1000px) Image search: [Google]

422KB, 976x1000px

>>40083849

Large load. I'd recommend large load for everything under 105, and medium load otherwise.

Unless you specifically want less volume, then just choose whichever program you think will work best for you.

>>40083625

Why do you feel so?

>>40083512

Yes.

>>40083881
intermediate or advanced?

>>40083881
>>40083849

By everything I mean every girl*

>>40083878
>it ain't me

>>40083897
>jealous of natural born girls
>calls them things out of spite

File: Rebeka Koha 90kg Snatch.webm (3MB, 960x540px) Image search: [Google]

3MB, 960x540px

>>40083891

Intermediate if intermediate or early-intermediate.

If advanced or late intermediate:
can only train 3 days - intermediate
prefer to train 4 days - advanced

>>40083914

;; it was an accident senpai

>>40083933
When you have sex with your bf does he play with your feminine benis or does he act likes its not there ?

>>40083815
Okay

You're the captain now

>>40083933
looking for a program to recommend to a friend so i just gave stats. i'd probably consider her advanced probs cuz she comparatively stronger than me
ill base on 3 or 4 days
>>40083911
ok

>>40084035

I've always been the Captain, motherfucker.

Seriously though, WADA bans a substance because it ticks two of the following boxes:

They hurt you
They make you better
They contravene the spirit of sport

File: Mike Tuchscherer 332,5kg Squat.webm (1004KB, 550x550px) Image search: [Google]

1004KB, 550x550px

Does anyone has the equation for RPE calculation?

>>40084175

I love how the third box is basically "whatever reason we want".

>>40084175
I will not smoke before my competitin

>>40084230
>I love how the third box is basically "whatever reason we want".

It's pretty much how they got weed, although earlier their logic was that it enhanced performance by reducing anxiety and aiding recovery - which just proved that no-one in WADA has smoked weed in the last five years.

File: MikeT-RPE.png (29KB, 1165x274px) Image search: [Google]

29KB, 1165x274px

>>40084230
This?

>>40080239
try harder pussy

>>40080706
kys my man

>>40079168
good news: im not a cripple (yet). leaning forward is hard but not as hard as last time this happened.
also i was easily able to get out of bed. last time i spend like a minute getting out of it. also standing and walking hurt my breathing, which is not the case now.

i will buy painkillers today after work which helped me get through it last time too

>need a spot for bench
>175 bw, repping 285 for doubles
>ask this dude who looks easily 225 to spot me
>hes squatting about 335 for 100% hip flexion doubles
>says "nah dude, dont bother people bigger than you"
>went and found someone else to do it
>I held my anger but I wish I had not

>>40084520

I don't want to believe that this actually happened.

>>40084520
His suggestion is that you should find someone smaller (weaker) than you, to lift a weight in the event that you cannot lift it. Makes sense.

>>40084520
D E V I L I S H

>>40084344

no i meant the actual equation

>>40084683
Im going to aim for the same time of day so I can rep 405+ in front of him

I have been formally diagnosed with aspergers

>>40083881
Bar wanders away
Spine in a dynamic position. Not obviously flexed, but not obviously neutral
Babbyweight

>>40084817

You show him lad

how do i get a bum like the girls on mtv

@trappy_chan

>>40084957
The gravitational pull that keeps you in orbit should be enough if you decided to stop being a lazy neckbeard sack of shit

>>40084520
What do you squat? You could have made a backhanded reply. Your bench is pretty impressive even though you're a manlet

>>40084982
fuck u chad

you dont know me

i dont have a neckbeard

>>40083454
YOU SAYING THAT JUST MAKES ME LOVE YOU MORE

>>40085045
Fuck you anon you're shitting up MY general
You want Trappy to crave you? Build an ass on your own you fat sack of shit. Command respect

Fuck off bitchboii

File: 1461881112560.png (7KB, 759x551px) Image search: [Google]

7KB, 759x551px

>>40085062
i cant not shitpost

i cant stop

>>40085086
Yeah I know

You don't allow me to filter you.

You know you're invisible if you allow anyone to, you're invisible to them. But you don't allow me so here we are

>>40085120
you must be drunk because i couldnt make out what you are saying

I must go now, the morning shift shitposter should be here soon.

>>40085051

fuck
off

>>40083981
Felipe has attempted to deepthroat it.

t. a reliable source

>>40085120
We are Anonymous. We are Legion. We do not forgive. We do not forget. Expect us.

>>40085182

Don't pretend you're my friend. I don't even fucking know you.

All I want is you to
fucking
stop
and fuck off.

Seriously, why the fuck do you even think I like or would like you? You're everything I despise.

Leave
me
alone.

>>40085206

If you don't know him, how do you know he's everything you despise?

Also, is that your way of calling him a vagina?

File: 1469808003918.png (134KB, 740x546px) Image search: [Google]

134KB, 740x546px

post good tunes

https://www.fb.com/ocfreshstolenmemes2/videos/387998508216447/

>>40084175

>They feel they can look busy and important, ensuring their bullshit jobs, by declaring it important.

Fixed. Why the fuck else is over the counter allergy medication and whatever the fuck aspirin knock-off Maria Sharapova got screwed over are banned?

>>40085227
>him
Sup samefag
https://www.google.com.mx/amp/m.wikihow.com/Tie-a-Noose%3famp=1

>>40085227
don't worry m'lady is just being tsundere

>>40085206
I forgive you for your mean words (´・ω・｀)

>>40079842

who is this semen demon

>>40085248
>>40085227

kys

>>40085264
It's me bby let's get naked

>>40085300
(´・ω・｀) I'd do anything for you

>>40085359
Including suicide?

>>40085396
only if it was together(´・ω・｀)

>>40080783
YOU HAVE BEEN VISITED BY THE RED PRESSURIZED GOLEM OF BULGING EYES

>>40085441
So you mean
anything*

Box deadlift fucked up my back with my usual training weight. Fuck you trappy for ever including it in any program

>>40085313

it's truly golem tier

>>40085501
>dive bombing box squats
You really did deserve it

>>40085517
I know it's hard to swing by but I miss you fwiw

>>40085497
if that's a butthole then yes (´・ω・｀)

>>40085525

I've actually been here a lot more since the death of /owg/ even if the drama is kinda boring

>>40085536
You take the good with the bad. OP is isley.

I look even worse desu

>>40085525
Box dl you fuck

>>40085541

oh yeah I know it's Isley, I just couldn't quite believe that he has abandoned humanity to become one of the hot air balloon people

Thoughts on this belt?
I'm deciding whether to get this one or the single prong variant

http://www.fitness-seller.nl/iron-force-powerlift-riem-quick-release/

>>40085536

Revive /owg/

I want to tell them to do their deadlifts and squat lowbar.

>>40085561

that was already trappy's advice :^)

File: eq-squat-262.5kg-3x2-3rd.webm (1MB, 800x450px) Image search: [Google]

1MB, 800x450px

>>40085557
There's also the equipped non sense

File: IMG_20170120_154726.jpg (2MB, 3456x4608px) Image search: [Google]

2MB, 3456x4608px

>walk into friends garage

>>40085565

r00d

>>40085501

>fucking yourself with a partial

dude

another day with no gf...

....

>>40085579

serious question, now that you're doing elastic lifting instead of the real thing, are you following more westside methods or just same as before

>>40085579
I wish it was inside you somewhere to not be a political (anti Brexit) British fuccboii

I say this because I care.

>>40085557
Owg is cancer, at least now. Angsty no-joking shits.

>>40085555
Nothing wrong with box dl.