/plg/ - powerlifting general

MEOW MEOW MOTHERFUCKER

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Sheiko Programs:

Beginner (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/edit?usp=sharing

Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing

Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/edit?usp=sharing

Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/edit?usp=sharing

Advanced 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

>>40092518
>>40092517
OMG I said no traps and cats

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>>40092490

Also fuck your shitty OP with no link to the website and stupid unrelated memes.

>>40092530
Nice try kid

Nobody wants to read your boring ass threads and gender insecurities every day

Hello guys anyone wanna do some calculus and programming and wear glasses with me?

Afterwards we can play dungeons and dragons

>>40092518
how do i know which program is right for me

you should probably put some guidelines in that post

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>>40092540

>being this insecure

GET KEKED KIDDO

>>40092549

>D&D

I'll be the cleric!

>>40092555
Nice try kid........

>>40092555
I don't actually know anything about D&D I just know that nerds like it and I wanted to meme at OP

>>40092566
>>40092555
Tranny checked and wrecked

>>40092555
What's your deal with calling people who disagree with you "insecure"?

>>40092518
trappy, how to alleviate SI joint pain? i've tried just resting and not stressing it, but it's not gotten any better. It doesn't hurt during work-outs, except when arching for bench, but I know it's not right.

any specific exercises, stretches, anti-inflammatory medicine?

>>40092588
I'm not wrecking trappy she's a nice lady

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>>40092590

Sleep on a stiff mattress or on the floor.

Stretch QL, hamstrings, glutes, hip flexors, buttlerfly stretches, lying hip rotation.

Reverse hypers, planks, bird-dog, supermans with added opening and closing legs while holding the position.

>>40092518
Why does klokov have big hams and no quads? Is this what sheiko does to you?

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>>40092697
>no quads

lmfao try again kiddo

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>>40092697

>no quads

>>40092707
>>40092711
Well maybe hes off cycle here? Cant see shit

>>40092518

>>40092741

The sitting position lengthens your quads...

>>40092741
I guess you're just like a Westworld host, you can't see anything that would hurt you.

I guess knowing Sheiko gives you quads is too mentally damaging for you.

>>40092758
Well your posts lengthen my pole if you know what I mean

>>40092762
Cant you not guess for a sec?

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>>40092765
I don't know what you mean at all.

>>40092773
Fine, I'm 100% sure you can't handle the knowledge that Sheiko will build quads

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>"Sheiko, in my opinion, is sub-optimal. The volume is too high for some populations, the intensity is a bit too low for my tastes, there’s a slight lack of variation, and, most importantly, there is zero autoregulation. Without autoregulation, I don’t believe a program can be optimal for the late stage intermediate or advanced athlete."

http://www.powerliftingtowin.com/sheiko/

what did he mean by this?

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>>40092834

Just his opinion. It's valid, it's a lot of volume, low intensity, and very repetitive/focused on the 3 lifts.

>>40092818
holy fucking shit that's awesome

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>>40092941
Strongman used to be waaaay cooler than it is currently. It's still pretty awesome, but I would love to see it go back to what it started out as - a cluster fuck of strength events chosen completely at random, not really allowing any specificity in at all

Plg is so boring
Discord is boring
My life is boring

Ahhhhhhh

owie my wist huwts

I've done a poopy in my diaper :((((

>>40092658
trappy my rotator is hurting a lot. like even laying down flat to sleep is painful. wut do.

>>40092657
Sheiko intermediate medium load

>>40093101
how fat r u and what r ur current PRs?

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*gnars furiously*

>>40092794
where did you post without your trip

Pajeets on suicide watch
https://www.youtube.com/watch?v=6CTwdYCW9zk

>>40092818
Hey norsie are you done with your novice program or are you still doing it

>>40093355
He finished it

>>40093366
I can finally rest in pieces

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>>40093087

Pendulum exercises 3-6x per day, circular motions are what I prefer.

Use anti inflammatories to chill the tendons out.

Then strengthen your rotator cuff. Do external rotation exercises with dumbbells or cables.

Pendulum + external rotation exercises + antiinflammatories as needed

Just give it time and you should be back at it before you notice.

>>40093447
why u post that picture?

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>>40093460

No reason in particular, I just kinda like it. It's cute.

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good evening plg

can i get a program rate?
I'm thinking of running this when i finish up my current program. It's based off of 5/3/1 for powerlifting, and i threw in jokers and boring but big 5x5 and 5x3 variations
Week 1 - 70%, 80%, 90% 100%, Jokers - 3,3,3+,1,Singles
- 80%, 80%, 80%, 80%, 80% - 5,5,5,5,5
Week 2 - 65%, 75%, 85%, Jokers - 5,5,5+,Triples
- 80%, 80%, 80%, 80%, 80% - 5,5,5,5,5
Week 3 - 75%, 85%, 95%, 100%, Jokers - 5,5,5,3,1+,1,Singles
- 80%, 80%, 80%, 80%, 80% - 5,5,5,5,5
Week 4 - 70%, 80%, 90% 100%, Jokers - 3,3,3+,1,Singles
- 90%, 90%, 90%, 90%, 90% - 3,3,3,3,3
Week 5 - 65%, 75%, 85%, Jokers - 5,5,5+,Triples
- 90%, 90%, 90%, 90%, 90% - 3,3,3,3,3
Week 6 - 75%, 85%, 95%, 100%, Jokers - 5,5,5,3,1+,1,Singles
- 90%, 90%, 90%, 90%, 90% - 3,3,3,3,3
Week 7 - 40%, 50%, 60% - 5,5,5 DELOAD
still going for a rep PR every workout, still going for higher weight with jokers, and the BBB sets would be the opposite of the main movement for higher frequency, ie. 5/3/1 bench with BBB the press
Realistically I'd couple this with a bit of aux work, some rows, dips, pull ups, stuff like that to help develop the rest of the body, with core work on lower body days
does it seem ok? too much volume? I think this should be more than doable, as long as recovery is good.

>>40093479
howdy

>>40093479
*blocks your path*

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>>40092552
>how do i know which program is right for me
>you should probably put some guidelines in that post
No.

If you can't figure out sheiko, THEN YOU ARE NOT A GOOD CANDIDATE FOR SHEIKO.

>>40092490
Haven't been to the gym since Sunday and won't make it back in until this coming Sunday lads. Want to kms.

>>40093138
>How fat
Very

>PRs
370/270x6/420x5

>>40092818
Does anyome have the webm of the two gorillaz fighting at the zoo? This kinda looks like that.

>>40093551
Reformat.

>>40093641
Why is your squat so bad

>>40093641
>420x5
heh, nice B)

>>40093666
Because I cannot into squat

>>40093660
what does that even mean

>>40093699
I don't want to look through your ugly block of text to find meaning it it

>>40093677
Others like islet and poutine can't either yet have respectively squats?

>>40093734
The squat eludes me far more than it does either of them, plus they've been training longer.

>>40093731
fair enough give me a bit

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I come back and they are still worshiping the boy playing dress up

>>40093742
How long have your workouts been lasting?

>>40093778
~2 hours, including accessory work.

>>40093766
And yet the tranny is still less annoying than some benchless manlet skinhead playing tough guy on the internet

>>40093635
ree, cookie cutter intermediate large it is

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>>40093786
you will apologize in the next post you respond to me or there will be consequences

>>40093794
boy, you'd think there were ten of me

>>40093786
>>40093797

Don't waste your time responding to Panzer. All he wants is (you)s, he doesn't even care about what he's saying.

>>40093794
Go pound a supple female balloon knot you fag.

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Fucking hell you guys, how do i get my squats to accelerate with such FORCE!

>Dat slow velocity tho
>But dat snapping at the top
>And dat ass

https://www.instagram.com/p/BO78wezl7Ga/?taken-by=chaselindley&hl=en

Is he just snapping his knees or what?

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How to low bar? I feel like pain un my bones when i try it
Is a bar position related o i m just a twink dyel skinny ass nigga?

Tomorrow's schedule
>deadlift+bench in the morning
>have cute nurse suck my hog midday
>go hang out with now-single ex gf and probably fuck her silly too in the evening

Who Chad here?

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>>40093797
>>40093809

3 words

under

your

bed

4:30am

>>40093828
>tfw sleeping on the floor tonight

>>40093811
>https://www.instagram.com/p/BO78wezl7Ga/?taken-by=chaselindley&hl=en

literally all he's doing is snapping his knees into place

you do the same thing in a clean to adjust your hands in 1 motion

>>40093811
As long as you really maintain a straight bar path, you should pretty much always be able to move pretty quick through the lockout of a squat

>>40093828
my

bed

has

smelly

hockey

equipment

under

it

FUCK

FUCKING FUCK

FUCK ME FUCK SQUATS

FUCK POWERLIFTING

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

>there are still people memeing with low bar when they are actually totally incapable of executing a decent looking high bar squat

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>>40094063

spooky 2nd rep

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I don't actually work out but this is my kitten

>>40094106
kys little boy

>>40094077
>unironically sticking to one variation

You lose by default

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I looked up Obama's old inauguration speech in 2008 and boy did it pale in comparison to Trumps

What a time to be alive

MAGA

>>40094077
THIS

>>40094152
I don't do that at all. I squat, paused squat, front squat, and safety bar squat pretty much year-round.

If I haven't really done dips at all in like a year and a half would they be worth throwing in maybe? I already do close/medium grip bench as an accessory and my normal grip is ring between index and middle.

>>40094159
Too bad the crowd at Trump's paled in comparison to 2008

>>40093478
The fuck is wrong with you? Your dad didn't hug you enough?

>>40094169
take it easy mr 60kg power snatch

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>>40094264
democratic crowds are always bigger historically, probably because republicans have jobs to be doing

>>40094288
62 thank you very much

>>40094305
dam congrats on the PR

>>40094300
Cute meme grandma. Look at a map of medicaid recipients.

>>40094106

At least I know it's because I'm getting weaker, but my technique isn't shit anymore.

Just moderately bad

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>>40094312
"I wonder why there are poor people in places with minimal urban development and hence no widespread secondary or tertiary economic activity"

are you this retarded?

@40094350
Great job refuting your own argument.

>>40094063
#raceto500

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>>40094357
"what is a primary sector of the economy"

>>40094366
A group of people who would be take care of if we moved into the 21st century.

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>>40094403
I actually cant even comprehend what you are saying that was so incoherent

stop drinking and stop trying to bait me

>>40092818
Yea there's no way in hell any MMA fighter lighter than this guy would win him in any sort of fight. Except a gunfight maybe

>>40094106
trappy stop posting in /pol/ I know that's you

Alright boys,

Which 5/3/1 do I run?

I don't want to squat after deadlift, and I want to do OHP after bench but only as an assistance.

recommendations?

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>>40094430

Why would I waste my time there?

I have more interesting places to visit and better things to do.

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>>40094466
like pretend you don't have a dissociative disorder and putting off the eventual suicide associated with an untreated disorder of such caliber

>>40094433
5/3/1 is a method of programming the main lifts.
Accessories and assistance work is both wholly optional, and entirely up to the user.

>>40093731
>>40093762
>>40093551
revised for easier reading
Week 1/4
5/3/1 Sets - 1x3@70%, 1x3@80%, 1x3+@90% 1x1@100%, Joker Sets for singles@105%+

Week 2/5
5/3/1 Sets - 1x5@65%, 1x5@75%, 1x5+@85%, Joker Sets for triples

Week 3/6
5/3/1 Sets - 3x5@75%, 1x3@85%, 1x1+@95%, 1x1@100%, Joker Sets for singles at 105%+

Week 1-3
BBB Sets 5x5@80%

Week 4-6
BBB Sets 5x3@90%

Percentages based off of a training max, TM=90% of tested 1RM
Each day would be one of the 4 main movements for 5/3/1, with the opposite exercise being the boring but big sets, ie. 5/3/1 bench with BBB the press
is this too much volume? will the weight be too high? I like that the frequency for each lift is twice a week as opposed to the normal 5/3/1, and beyond that adding in the singles sets as well as joker sets allows for plenty of intensity work, singles required but jokers being auto-regulated.
For auxiliary i wouldn't really be able to push that too much, maybe just some ab work on lower body days, and then some rows of some sort, curls, maybe some shrugs and then maybe some tricep. Thinking like variations of curls, dips, pull ups, t-bar and kroks.
I'm really thinking about running this at the end of my current cycle, I'd just like some feedback.

>>40094433
>I don't want to squat after deadlift
Do it anyway.

>and I want to do OHP after bench but only as an assistance.
Do this. Do a second bench day. Do some heavy assistance and bodybuild.

Joker sets are okay but don't overreach. Hammer FSL for a few sets. 5/3/1 is literally fine, don't get memed out of it.

>>40094490
>do it anyway

eh...I dont mind deadliftign after squatting, but the other way around worries me. I'm not scared of it because it's "hard," more just because I dont wanna get hurt since it has happened before.

Do you think it could be ok to just do the deadlifting after the 5x10 squatting? because I know I can do that.

>Do this. Do a second bench day. Do some heavy assistance and bodybuild.

THat was my plan. Just repeat the bench day and maybe some extra assistance.

>>40094483
I wouldn't keep reaching that high week in and week out. You don't need to go over 90% of your real max very often, and you're looking at doing it two thirds of your training days.

>>40094433
run 5/3/1 with joker sets and first set last. switch your first set last sets on upper days, keep them the same on lower
example
Bench day
5/3/1 sets - Bench 155,185,205
FSL sets - OHP 5x8 at 95

Press day
5/3/1 sets - OHP 95,115,130
FSL sets - Bench 5x8 at 155

Deads day
5/3/1 sets - Deads 225,275,315
FSL sets - Deads 5x8 at 225

Squat day
5/3/1 sets - squat 205,245,285
FSL sets - squat 5x8 at 205
make sense my man?

>>40094514
i know, however thats 90% of 90%, because of the training max, which works out to be an effective 81% of my real 1RM

>>40094510
You'd be a little fatigued but honestly I wouldn't say it's the worst idea. You'd probably only drop like one rep for your + sets. If you feel like you're going to get hurt if you do some easy squats after you pull, you should probably put more time into taking care of your back and hips.

>>40094363

Why do you have to hurt me like this?

>>40094433

Basic 5/3/1 and then I decide which memes I wanna do after. It makes you fucking WEAKER tho.

>>40094510

In all seriousness, I don't think mixing movements is good for 5/3/1. The advantage of having an entire day devoted to one movement is the focus and clarity it can provide. Remember that Frequency does not equal Volume.

>>40094559
>Remember that Frequency does not equal Volume.
Yeah but it helps. And seems to have an effect of its own anyway. I actually like 5/3/1 as a base but you definitely need to up the volume and increasing frequency isn't that hard to do, you're never going very heavy for the second lift.

>>40094527
Hm, ok
>back and hips
the one body part im afraid of hurting and the other body part ive already hurt (but is getting better).

>>40094515
n-not really desu. I don't really get 5/3/1 which is why im so stupid i need to use the black iron beast calculator.

>>40094559
Hm, desu I don't think I'd be ok with doing a program where I'm not squatting and benching at least 2x per week. I could only consider doing 5/31 if I were doing the BBB with the

>5/3/1 bench, 5x10 ohp
>531 squat, assistance dl
>531 ohp, 5x10 bench
>531 deadlift, assistance squat (or do assistance squat, then 531 deadlift)

>>40094611
>I don't think I'd be ok with doing a program where I'm not squatting and benching at least 2x per week


The weekly volume will not change if you

5/3/1 Bench+Bench accessory
5/3/1 Squat+Squat variation
5/3/1 Deadlift+ Deadlift variation

Which gives you a fourth day to do more benching.

>>40094611
You couuuld drop the OHP day and do a second SQ/BP day, while training the lifts on their own three other days.

>>40094647
People frequently do better switching the assistance days so that they squat and DL twice per week, keeps the groove fresher so that you don't fumble around for the first few sets.

>>40094659

True point

>>40094647
It's not the volume I'm afraid of "losing", it's the training frequency and movement patterns.

>>40094648
So, you're talking regular 5/3/1, not the 5/3/1 with the "other" upper or lower lift on the same day as 5x10

>>40094659
thats my thinking as well

>>40094678
Once a week DL frequency is honestly enough, and if you do a second squat and bench day you can really hit each lift hard on its own day then just get some extra frequency and volume.

>>40094688
Yeah, I agree. 1x per week deadlift is probably fine; I of course like doing some other kind of pulling (competition or assistance) but its not a make or break for me.

Sumolads, what are your top variant/assistance lifts?

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Did I hernia myself?

Relative noob, started going heavy (for me) on the bench press, followed it up with (assisted) pull-ups. 3 sets of 5.

By the end of the second set of pull-ups I felt a pain in my upper left abdomen so I stopped with the weights and went on to do some cardio.

By the end of the cardio it didn't hurt much. Just had dinner and stuff and what I think is the same area may be sore?

Did I hernia myself? How can I tell? I definitely get some internal pressure going when I do the upper-body lifts, sometimes it feels like I'm going to get a nosebleed.

The pain is on the upper left part of my abdomen, it's very mild now. It doesn't really feel like a pulled muscle, nor do I know how I would have pulled such a muscle.

Help, I'm scared and confused.

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>>40094466
trappy you promised to upload those clean and jerk videos....hespect your promise.

>>40094559
>Why do you have to hurt me like this?
Because I want you to achieve your goals, not just get smothered in an internet hugbox.

>>40094791

Thanks lad.

I'll fuckin get there. I think once I start my recomp phase I'l be back at getting those numbers up.

>>40094773

If you blew a hernia, you'd know, lad. You probably just tweaked an abdominal muscle.

>>40094951
Really? I heard they can be subtle

>>40094773
Yea you'd know if it was a hernia, your intestines pop out of your stomach muscles,(abs, or sometimes your taint/nether regions)

>>40094960
Phew. I'm already on 1/2 duty due to knee ouchies, don't want to lose all muh gains.

Is it bad though that I feel like I'm going to get a nosebleed? Besides that feeling I like pushing my limits.

Gabe has passed away; 2017 takes its first victim.

Bork tight pupper

>>40094983
Well, maybe but it's probably nothing, when you use your muscles more blood goes to them, and that nosebleed feeling is all the blood from your lower body rushing to your upper body.

>>40092598
am i missing something or klokov just essentially OHP 162kg

also someone find me a white wife

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>>40094777

They're uploaded, it's on the channel :3c
I just haven't organised them in the playlists yet

>>40095186

Not essentially, that's literally a 162kg ohp

>>40095115

Wait, which Gabe?! O:

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>>40095193
>Wait, which Gabe?! O:

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>>40095203


ç_ç
All my heroes are dying

>>40095193
>Not essentially, that's literally a 162kg ohp
baseed klokov, that's so far and beyond comprehensible as a lift I could possibly achieve in my lifetime

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>>40095257

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>>40095263

File: Klokov 190kg pool thruster.webm (2MB, 881x522px) Image search: [Google]

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>>40095277

File: Klokov 125kgx4 Snatch Press.webm (2MB, 1280x720px) Image search: [Google]

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>>40095287

>>40095263
>>40095277
>>40095287
>>40095292

NONE OF THIS IS POWERLIFTING

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

Also, wouldn't rubber plates be considerably lighter in water?

>>40095312
>NONE OF THIS IS POWERLIFTING

GABE IS DEAD. WHO CARES. NOTHING MATTERS.

>>40095312
They're still metal inside
I doubt whatever rubber is on there is buoyant enough to make a noticeable difference

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>>40095312

I dunno all I thought was real is only but shadows

>>40095330
I want Klokov to BTN snatch press me.

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>>40095467

iktf

>>40095501
stop orbiting Klokov

>>40095327

I only took AP Physics, didn't do super good in it, and that was about a fucking decade ago.

How does buoyancy work? I'm pretty sure it has something to do with density of the material in question. So a 25kg plate that's half rubber would be more buoyant than a 25 kg plate that's entirely depleted uranium, right?

Of course, there's also a LOT more drag and shit preventing the plates from building up as much momentum when underwater than when in just air. So they might actually be moving slower off his shoulders than they would if he did this on dry land. And the extra size and surface area of the bumper plates instead of iron plates would make it even worse.

Someone much smarter than me figure this shit out mathematically.

>>40095670
heavy is heavy

>>40092818
I wish they still did this shit in the competition.

>>40095670
I think maybe he's trying to train explosiveness? Same movement in water is going to be much faster out of water.

>>40095893

I honestly wish sumo wrestling would become a more worldwide sport. It's fun to watch.

But sumo deadlifts have killed the sumo prefix for good and all.

>>40095922

I'm 99% sure this is post-Olympic career and some silly CrossFit bullshit.

>>40095942
>But sumo deadlifts have killed the sumo prefix for good and all.
I dont think thats true at all.
Maybe in your powerlifting circles, but I doubt normal people know what a sumo deadlift even is.
I never see normies doing it.

>>40095959
I've seen some girls do it and normie guys think it's exercise for ass so they're scared of doing it.

Ramping up volume my friends.

8 sets of 10 squats with 205 on Wednesday
5 sets of 10 squats with 225 today
Planned 5-10 sets of 10 with 225 again on Sunday

>Wish that was kg so bad

Legs feel fucking great. I was scared of high volume for so long, but it's seriously getting me strong.

How is everyone elses training going?

>>40095115
Wat. No more half life 3? :(((((

>>40095959
I see more sumo deadlift than regular deadlifts in my gym, all weak as fuck too. Heaviest sumo Ive seen was 405, but Ive seen a 550 and a 495x6 conventional.

>>40096045
>405 deadlift
>weak af for normies
I've never seen anyone deadlifting more than 100kg at my gym. Everyone thinks I'm some fucking beast because I deadlift 170kg ayyyyyyyyyyyyy

I have a bad back. Is sumo easier for the back?

>>40096078
Same but i live in a shithole So yeah

>>40096081
Short answer yes

>>40096045
Sumo isn't inherently stronger either

>>40096078
I've never seen more than around low 600s at my gym. Nothing crazy.

>>40096102
MAGA nigger lover

>>40096102
Ok how do i transition from conventional to sumo

>>40096126
Start with putting your hands inside your legs

>>40096129
Well I do that every night

>>40096119
MAGA my dude. Happy belated day 0.

>>40096126
Srs though just watch powerlifters deadlift, not just the good deadlifters because they'll have proportions that you don't, look at all of them, the Russians, Ben Rice, Garrett blevins, everyone you can think of. Watch the next powerlifting live stream. Then film yourself and see if you are doing what looks like other people are doing

>>40095501
but you have no snatch for klokov to press

>>40096150
Other guy, how do I into low bar. I'm too used to high every time I try to switch I just can't

>>40096162
Rekt

>>40096102
I never said it was. Just that all the strong deadlifters at my gym do conventional.

Strongest lift I've seen at my gym was 735-ish squat for 3. Only saw the guy once when I went in the early afternoon, wonder what he deadlifts...

>>40096163
Get me before I'm in bed and I'll be happy to talk. Also film it

>>40095257
What do you OHP now?

>>40096163
Practice? Do you really expect there to be That One Trick™?

It's just the bar moved down an inch or two.

>>40096078
I'm lucky in that my gym has a good spread. There's enough people that train strength so that you get a feeling of competition, but not so many that the equipment is always occupied.

Current goal is to deadlift and ohp more than this manlet that's always at the gym the same time as me. I'm definitely catching up.

>>40096215
I really struggle with squats and deadlifts. No matter what strength program i'm on (SS / texas method..) i always stall on them too soon. Bench and OHP on the other hand are different, my progress is fast on them and i always feel like i can just push and push no matter what (doesn't happen with squats or DL's, i just become so weak that i can't push).

I wonder if it's because when i was younger, i did lots of bro training in home for upper body (pull ups, bench, ohp, skullcrushers, bicep curls..) and literally no legs.

When i started strength programs my stats were
> 5x80kg bench
>5x70kg squat
>5x100kg DL

now after a year my stats are
>5x125kg bench
>5x125kg squat
>5x145kg DL

I feel like my squat and DL should be better. I wonder if i should do more hypertrophy stuff for my lower body, because obviously i'm eating enough (upper body is growing and getting stronger)? My form has been viewed by some powerlifters and they said its good.

>>40096286
And i also forgot to mention that now i've been stalling for 2 months straight on lower body

>>40096286
If you are stalling, adding volume is the first thing to do.

Maybe switch to another program. Maybe the candito one. People have gotten amazing lower body gains from that.

Lads,why is my squat so weak? I even bench more than I squat.deadlift is bretty good too. could it be neglecting my abs for years? I really don't think my legs are weak.what could cause that? I squat 3 plate for 5 very slow reps,any help would be welcomed

>>40096430
Try divebombing. It really fixed my form

https://www.instagram.com/p/BPhAiS7g3BK/

What's his problem, /plg/?

>>40096454
He loves bad bitches, that's his fuckin' problem.

>>40096448
Surely you jest,right lad?

>>40096286
That's a nice bench my man, miron.

I mean, yeah you have plenty room to improve but there's no reason to think something you're doing is wrong unless you're stalling.

And yeah hypertrophy work is almost always a good thing. No reason not to add it in.

If you don't have a good morning squat I'd just do more squats in higher rep and set ranges for a while. Work on building volume for a few weeks/months, then transition into a strength block.

If you do have a good morning squat, still add more volume on squats but also figure out what works yoyr quads the best. I like hack squat machine, leg press, and those things in the smith machine norsefst goes on about. Basically a squat but with the most leg flexion possible, calves in full contact with hamstrings. I use a 3-4" block to go all the way down because I have long ass femurs and shit ankle mobility.

>>40096430
If your deadlift is good but Squat is shit there's two possible causes

>You're shit at bracing for the squat
Look up "greg Nuckols breathing squats"

>Your quads are weak
Signs of this are goodmorning fault on squats, and having trouble breaking the bar off the floor on Deadlift. The fix is quad hypertrophy. Get on that leg press/hack squat machine son

How much does /fit/ consider to be 1pl8?

60kg including the bar, or 70?

>>40096514
Ask clarence. It (((((WORKED)))) for him

>>40096620
>leg press
Good thing my medical insurance covers knee problems.

>>40096657
1pl8 is adding two 20kg plates to the bar, hence ONE PLATE

>>40096657
2 45lbs so +90lbs.

>>40092490
Starting training at 17, could my lil bro be somewhat competitive as a junior with optimal training?

His 1rms are a few kg shy of 3/2/4 after half a year of training.

>>40096679
I think you are thinking of leg extensions.

I wish to end my life through suicide.

>>40096949
neato

>>40096949

If you don't live stream it, you're a bitch.

>>40096962
>>40097006
I just said it for attention

For some reason, after being really sick and losing a lot of weight, my sumo is shit. Went down from 240 to 200, which moves relatively easy but anything more is just glued to the floor. I tried conventional and I pulled the same weight as sumo. Why is my body rejecting sumo?

>>40097189
>For some reason
>losing a lot of weight

hmm...

>>40097236
Guess I should have mentioned that I gained most of it back.

How wide do (You) grip the bar in snatch deadlifts?

>>40097310
Snatch grip of course. How wide is completely individual, has to do with power position and overhead position.

>>40097189
I hope thats kg.

>>40097331
doesnt really matter for a powerlifter doing them but the bar should rest around your hip crease

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AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA I fucking hate myself, hurt my back doing fucking rows. Not squat not deadlift but fucking rows with some shitty weight.

>>40097355
lmao

>>40097365
It's not fucking funny. Why the fuck some fags can deadlift lots of weight with fucking shitty form and be fine, but I as soon as I fuck up something even with 40kg I already suffer for next few weeks.

>>40097335
Y-yes...

>>40097385
its funny as heck

>>40097396
fuck you

>>40094725
Sumo block pulls and front squats are probably the best, but SGDL, SLDL and conventional are also good.

>>40097475
Also paused sumo.

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>>40097385
>It's not fucking funny. Why the fuck some fags can deadlift lots of weight with fucking shitty form and be fine, but I as soon as I fuck up something even with 40kg I already suffer for next few weeks.
40kg rows hurt you?

Lol, you were an injury waiting to happen then. It's a blessing, you weak backed fuck.

>>40097355
What type of row?

>>40097590
normal barbell row

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277.5kg 2x1 properly in

>>40097728
Yea but the guy on left touched the bar

How do I fix my feet position on the squat? They always have different positions and I tend to squat to the right.

>>40097778
Just uh, stop doin it.

>>40097782
I can't, I don't know what foot is in the wrong position

>>40097789
>>40097789
Whichever one isn't symmetrical with the other one.

>>40097789

both are wrong until you figure out your exact stance width

>>40097942
hes just trying to give you a
>im going to show him
mentality through bant

sounds like he is probably a good lad Tbh

>>40097975
ahhhhh idk

i just realy didnt need that

>>40097993
he knows there are no two words in the english language than good job

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/plg/ boring

Where's /fun/ general?

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>>40098059
Not enough tranny drama for you?

Fuck off, you kiwi FUCK

Just here to remind u that I am the greatest tripcode celery on fit op should say no meatballs if anything

Cheap,tasty and good macros food?
I need ideas

Barbell curl is absolutely flying

Gonna curl a plate by next month

>>40098166
Chicken arabbiata

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>>40092518
hi trappy-chan. i havent become a cripple. bought painkillers yesterday and stretched some.

im not sure if the stretching ( stretched like a motherfucker ) helped me not to become a cripple like last time ( ididnt stretch at all ) or if i just snapped something slightly different.

i also slept without a pillow

>>40098166
Im eating a block of brie right now.

200grams = 700calories, 34 grams of protein, 62 grams of fat

>>40098203
He said good macros. since when is eating a days worth of fat in one meal good macros?

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How is konstantin not starring as every bad guy ever in movies? He's the perfect pick

>huge
>russian
>tuba voice
>looks intimidating

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>>40098214
>60 grams of fat a day

>>40092518
Based

Just got back to training and my fucking arms got tired b4 my legs got tired during low bar squats. Is this normal? It felt as if the bar would fall off my back if i did 2 more reps, but my legs could handle it.

I've never had this problem before

>>40098255
>not eating the minimal amount of fat to stay healthy and fill in the rest of your calories with carbs

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New trip

Like trappy-chan but I spam dogs instead of little boys

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>>40098284
already the best trip.

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>>40098286
Thnx

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Uhhh

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>>40098284
Nice my dude

My doge for future spam fuel

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>>40098312
v habee pupper
Saved

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>>40098312
Very nice healthy looking teeth.
great pupper

>>40098274
You're probably pushing the bar up instead of squeezing your scaps back and against the bar

>>40097778
Walk out a light weight, align your feet the way that works for you, and have someone mark with chalk.

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>>40095922
>>40095948

They were having vacation in Thai and were just messing around in the pool for fun.

>>40096162

dw I'm great at clean and jerking~

>>40097310

As wide as necessary for the bar to finish at the hip joint line. But if it hits your cock in an uncomfy manner, shorten it a bit.

>>40098284

I've seen people do this exact same thing like 3 separate times in 2016.
They all got bored of it pretty quickly though.

>>40098274

https://www.youtube.com/watch?v=g2tyOLvArw0

>>40098187

Apply heat for relaxing.
Do planks, side planks, reverse hypers, bird-dogs.
Avoid sleeping on a soft bed.

>>40098330
Not rly I dont think. Using the same technique that i've always used, never had the problem. Maybe I am though and I just need some time to get back into the groove

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Made me v happy

>>40095670
>>40095922
Just for the record, the weights feel lighter by the same amount as the weight of the water they displace, because when you move them up the water moves down so there's that much energy you don't have to transfer to the weights to move them.

Water is viscous, so trying to move the weights in them causes a buttload of friction, which is a non-conservative force and applies any way you move them.

So they feel lighter but are harder to move.

Honestly I thought people into lifting would know this already since it's basic physics which is very relevant to lifting.

Is back soreness/feeling sort of uncomfortable hours after deadlifting alright? Felt great during the workout.

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Texas Method is a meme.
>squat volume day was hard (5x5 325lbs)
>squat intensity day was ezpzLemonSqueezey (1x5 365lbs)
>bench volume day was piss easy (5x5 160lbs)
>fail bench intensity (only got three reps of 185lbs instead of 5)

Welp time to get 1RM maxes and do Sheiko. Realistically if my bench max is ~200 can I get 225 after 9 weeks of Sheiko?

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>>40098398

Muscles can get sore and tight. It's not a big deal if that's the case.

Just let it relax for now. Heat helps.

>>40098400

Can probably get it in 4 weeks.

Reminder that squats are dumb, fuck squats, I hate squats

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

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>>40098400
I was doing TM with around the same bench numbers as that and I wasn't making progress. Check out the 3x Beg Greg Nuckols program or pic related for alternatives to bench.

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>>40098328

cute pupper too bad about missing half of body and about to be cooked

would nibble 11/10

Have a belt pupper.

>>40098400

ya you can probably get it in one prep cycle if you inflate by 5-10 lbs

>>40098433
I was doing 3x Beg Greg Nuckols, but it got to the point where I could only do 3xN as in my I would fail my AMRAP sets and "need to repeat the weight"

>>40098462
How strong are your lats?

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Thnx

>>40097728
How do i make a face like yours?

it seems like a good way to intimidate other dudes at the gym

>>40098467
Weak, I within the past week have started doing lat pull downs and barbell rows.
I do 3xF on the pull downs then 1xF with rows.

>>40098462
Move to the medium volume intermediate then.

>>40098483
Surprise surprise, another babby bench correlated with a babby back.

Time to bodybuild that upper body. More upper volume, front and back.

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>>40098462
In that case I would have deloaded each of the days by like 20%, added another set before the amrap and build back up so instead it goes

Day 1 4x8+
Day 2 4x6+
Day 3 4x4+

Is that too much? idk but worth a go before Sheiko maybe.

>>40098498
It's my own fault I neglected my bench for a year, hopped on Nuckols to make rapid gains for about a month and now my lats are telling me to fuck off.
When you say front upper volume is that like OHP?

>>40098501
I'd rather go do Sheiko than have to do 4xN+ tbqhf

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Being honest here:

Don't waste time killing yourself in beginner programs trying to squeeze small gains out of it. They're not good for you anymore.

Just do Sheiko and see your bench numbers rocket jump out of orbit.

Do one prep cycle then test new maxes. You won't be disappointed.

>>40098520
Not necessarily. Overhead pressing can be beneficial, though.

>>40098462

that's why I don't like AMRAP sets. everyone assumes they're great for deloading and pushing some extra work, because "muh volume", but in reality, it's not really the case.

imagine you'd count RPE for all your sets, one single AMRAP set won't increase your overall RPE that much, compared to just another set with the same reps.

let's say you're doing cuckols bench 3x beginner, day 1. we imagine that the two sets are rpe8, last set rpe9.5 or something. you see how little that amrap set is contributing to your overall rpe? totals to 25.5

if we'd add another set, at say 9.5 (because of fatigue and such) and count the third set as 8.5 instead since we're not doing amrap, we'd get an overall rpe of 34

tl;dr reps are meme for volume, sets are not. but what do i know? people here seems to love cuckols

>>40098523
On the days where you do squat-bench-squat do you have to do it in that order or can i just do all the squatting first then bench?

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>>40098523
>Just do Sheiko
"""""""""""""""""""""""""Coaching""""""""""""""""""""""""

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>>40098532

>tl;dr reps are meme for volume, sets are not. but what do i know? people here seems to love cuckols

The weird thing is that Nuckols knows that. He's one of the main names if not the most important on metaanalysing the studies into this finding.

Go figure why he wrote his own programs the way he did, knowing what he does.

>>40098539

Implying I've ever said that suggesting Sheiko to people is coaching.

>>40098536

You should do them in order.

But you don't have to.
If you want to do all the squats, do the second part as a reverse pyramid (start with the last set right after finishing the first block, and work your way down).

>>40098536

it's like that for a reason.

you rest your lower body while you bench so you can handle more volume

but you can do whatever you want. personally, i found that my technique and overall rep quality greatly improved when i split up my workload

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>>40098556
Why do you post little boys

Has anyone done the Russian Squat Program for their bench or dl? How was the results?

sheiko

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>>40098577

You seem to be mistaking me with someone else.

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>>40098581
Yea its good

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>>40098556
>tl;dr reps are meme for volume
>The weird thing is that Nuckols knows that.
AMRAPs are mental toughness builders, and they motivate beginner/intermediate lifters (instead of waiting months to see progress).

Optimal? No. But appropriate for certain athletes that like those kind of progress markers and personal best opportunities? Yes.

>Implying I've ever said that suggesting Sheiko to people is coaching.
It's better than thinking or coming up with your own programming, clearly.

>>40098577

OHOHOHO HE FELL ASLEEP IN HIS FOOD THAT'S ADORABLE

>>40098556

I guess Greg uses them more as a means to measure how much you should progress, rather to drive more volume, even if that's a little part of it.

It's not that sustainable though I'd say, since AMRAP's always reduces to the same number as the last sets, and eventually even lower.

It's like running 5/3/1 and doing nothing else for your compounds, only the 5/3/1 sets and reps. I tried that once and it didn't even work at all. I stalled the second cycle, even with a 5 lbs increase. 5/3/1 only starts to shine when you add things like joker sets (a lot more volume because of more sets at 85%+) and FSL (also 3-5 extra sets). Therefore, the AMRAP in 5/3/1 is really not that necessary, other than to check your current strength level.

>>40098640
>AMRAP in 5/3/1 is really not that necessary
It can be skipped, when necessary.

It's meant to be a mental toughness builder, and an opportunity for personal best.

Base 5/3/1 wasn't built for competing powerlifters, so the AMRAPs are great for tracking improvement, and figuring out if a change in assistance is needed.

>>40098602
>AMRAPs are mental toughness builders, and they motivate beginner/intermediate lifters (instead of waiting months to see progress).

Yes, it's kind of setting a new max, but doing so with reps. It's just to check your progress and current strength levels, and to get a number to base the rest of your training on.

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>>40098602

>AMRAPs are mental toughness builders, and they motivate beginner/intermediate lifters (instead of waiting months to see progress).
>Optimal? No. But appropriate for certain athletes that like those kind of progress markers and personal best opportunities? Yes.

Of course, intensity is important for beginners.
That's why low volume programs like SS work so well, and why it's a good idea to do TM before going to periodized programs.

I'd expect Nuckols to nuance his programs a bit more, though.
But I guess I'm just not thinking from the same point of view from which he wrote the programs.

>It's better than thinking or coming up with your own programming, clearly.

I'm no doubt the person in /fit/'s history who has written the most custom programs, from scratch, to people. It's not even close.

You're criticising john lennon for writing songs about war instead of love.

>>40098640

>I guess Greg uses them more as a means to measure how much you should progress, rather to drive more volume, even if that's a little part of it.

Definitely.

>It's not that sustainable though I'd say, since AMRAP's always reduces to the same number as the last sets, and eventually even lower.

Definitely.

There's a point where trying to get AMRAP on every workout even though you're always getting the same number of reps or lower kills your motivation to train.

I prefer to program things in a way you expect the trainee to succeed (as in, TM or Sheiko, for example), instead of programming failure on every workout.

Failure still feels like failure, and over time it gets demoralising.

At least that's how I feel about it.

Im a weak fucking faggot who will never be strong.

ps looking for a female for humiliation fetish(northern europe)

>>40098676

Then what's the point of the AMRAP set in GSLP for instance, which you have made your own /fit/ version of?

The progression is always the same, so what purpose does the AMRAP serve following this logic?

It seems that, even when deloading, adding an extra set would be more beneficial, and maybe reducing the number of sets when you get back to the weight again, or maybe even keeping the sets? I don't know.

>>40098676
>You're criticising john lennon for writing songs about war instead of love.
No.

I'm criticizing an egotistical tranny for throwing a beginner/early intermediate on Sheiko when he could easily add volume to his recovery day without having to reset his programming to something unnecessarily complex and high volume.

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>>40098694

>Then what's the point of the AMRAP set in GSLP for instance, which you have made your own /fit/ version of?

I'm not the biggest fan of GSLP, really.
I made a version of it cause it's a popular choice, so I figured I might as well make something that's more decent than the meme-can Phrak's routine is.

>It seems that, even when deloading, adding an extra set would be more beneficial

Yes. That's why we add sets when cycling the rep range on TM (from 1x5 to 3x2, for example). Though I also instruct people to add more sets to volume or light days, as viable.

>>40098701

Better check with your doctor for hypertension, that amount of salt for a single person isn't healthy.

Also I know what I'm doing, and >every single person< I've motivated to try Sheiko has come back with great results and thanking me for suggesting Sheiko for them.

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>>40098718

trip on alex reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

>>40098739
nope

>>40098727
>I know what I'm doing, and >every single person< I've motivated to try Sheiko has come back with great results and thanking me for suggesting Sheiko for them.
First, see this post, it's great >>40098718

Next, what is your long term plan for beginners/early intermediates by putting them on Sheiko?

Just keep moving to the next spreadsheet until...?

I'd love to see statistics on how many "powerlifters" run Sheiko from Beginner through Advanced. The attrition rate must be staggering.

chadlex best trip because he doesnt trip

respek

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>>40098727

I get pain here when I bench, using the grip from SS book (as showcased in art of manliness ohp video)

i've stopped benching for a week almost but it's still there when i type and such. taking ibuprofen 400mg 3x a day

any advice what to do and what the issue is?

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>>40098757

>First, see this post, it's great >>40098718

Yes, it's a joke made by a close friend. It's not meant to be serious, just bants.

>Next, what is your long term plan for beginners/early intermediates by putting them on Sheiko?

I don't put them on Sheiko before they've done SS and TM.

>Just keep moving to the next spreadsheet until...?

Until they're experienced enough they will know what to do next.

Also, you can pretty much run Sheiko indefinitely, really. Bodorio is still doing it and still having good results.

>The attrition rate must be staggering.

Implying Sheiko isn't comfy training and will make you less crazy than going to failure and maxing every week.

>>40098753

trip on bauer

New
>>40098792

>>40098792

>>40098792

>>40098767

Feel any numbness or tingling or pins and needles?

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>>40098801
No this is where I disappear back into the shadows to shitpost

>>40098694
>The progression is always the same, so what purpose does the AMRAP serve following this logic?
A simple linear periodization model that delays stalling and unloading by using small weight increases.

>tfw cutting and lifts are still going up on 5/3/1 bbb

Gonna hit dat der 220kg/5 pl8 diddly in a few weeks at around 72kg. Can't wait.