/plg/ - powerlifting general

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Since OP is a useless fuck,

Here's the website:

http://powerliftinggeneral.com/

There are programs, videos, and a lot of extra stuff there.

>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

>>40098801
>I don't put them on Sheiko before they've done SS and TM.
You have said in the past that you've used Sheiko Beginner as a TM replacement though.

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>>40098827
>nerd and bully within the first 60 seconds

This is why nobody likes you

>>40098843
Ok donnie

>>40098827
This is spam and doesn't belong in the OP
Put it in a pastebin you stupid fuck

>>40098849
this isn't trip-less esme?

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>>40098801
>Until they're experienced enough they will know what to do next.
Lol. They've been running Sheiko since early intermediate. They won't know shit.

>Also, you can pretty much run Sheiko indefinitely, really. Bodorio is still doing it and still having good results.
Bodorio is the top .01% of genetics in this general, and even within his own country. His experience does not apply.

Also note his injury (which isn't necessarily related to Sheiko, but considering that Sheiko overreaches on volume, it's likely, but necessary).

>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.
It takes an autists mindset (or someone with daily coaching) to run such a boring program. The mental aspect of training IS important.

>>40098856
Esmeralda is getting deep throated by Isley as we speak

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>>40098831

For IRL trainees that I was coaching every workout.

I'm flattered that you remember so many small details about my life though.

>>40098843

It's not hard to put the website in the OP and make it powerlifting related instead of spamming shitty memes and being rude to people.

>>40098855

Shoo shoo gains goblin

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1 week out from the meet now.

Good choice for squat opener? Also is my squat finally slightly less ugly?

Making mad fucking FREAKY gains on yologramming right now.

1 month into and dl is up 10kg, squat 12,5kg bench 5kg

t. not very strong

>>40098864
>implying has enough enough length to be deep-throated

>>40098876
Looks like a good opener. Your form is less shitty than previous.

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>>40098862

>They won't know shit.

Citation needed.

>Also note his injury (which isn't necessarily related to Sheiko, but considering that Sheiko overreaches on volume, it's likely, but necessary).

Sheiko is well known for being a good program to avoid injuries, specifically for not programming failure and every set being designed for the trainee to be able to manage it with perfect technique.

>It takes an autists mindset (or someone with daily coaching) to run such a boring program. The mental aspect of training IS important.

Boring in your opinion.
A lot of people enjoy Sheiko. Stop acting like you know everything about everyone and can't be wrong.

>>40098876
Maybe a tad lighter? Seemed slower than your deadlift opener.

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>>40098869
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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>>40098869
>called me a stupid fuck
>says I'm rude

Its not hard to make shitty posts without adding a picture of sexualised underage boys.

All this sheiko spam has become borderline autistic.
Sheiko shilling is spam.

>>40098897

Feel any numbness or tingling or pins and needles?

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Hey trappy. I'm currently doing cookie cutter Texas method and I'm failing my intensity day quite miserably.

Apart from gaining weight (because I'm already 225lbs) is there any tweaks I can make to program to squeeze out a bit more? I'm basically still early intermediate with 4 weeks training on TM. I put 20kg on my deadlift and 10kg on my 5RM squat

>>40098897
Can you draw how the bar is sitting in your hand? I have a feeling you're putting it too low.

>>40098903

tiny bit of numbness in the pinky finger and area near, maybe a bit of pins and needles as well

i use wrist wraps btw, medium size from rogue

>>40098891
>Citation needed.
See: your orbiters.
If they don't know how to pick a program, they shouldn't be on Sheiko.

>Boring in your opinion.
>A lot of people enjoy Sheiko.
I know. I said "autists" (or advanced athletes with a long term mindset).

>Stop acting like you know everything about everyone and can't be wrong.
This is projection.

The difference between you and I (besides correct gender orientation) is that I am willing to compromise in the face of evidence or reasonable anecdote.

You are not.

>>40098906
Add another set to VD or make VD an 8x3 with higher weight. Or just hop off TM since it's boring af and subpar unless you're a talentchad

>>40098876
Nice good morning

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>>40098903
>>40098911

fuck, wrong pic

this is correct, i get pain here

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>>40098906

Which lifts are you failing?
Increase the number of sets for those.
Lower the weight and go for 7-9 sets instead of 5.
Add a couple more sets to light day as well.

Cycle the rep range. If you're failing 1x5, move on to 2x3 or 3x2.

If none of that works, just move on to another program like Sheiko, or try another early intermediate program like BLEST or Nuckols.

>>40098917

Maybe you're inclining your hand too much, and the bar is sitting in the part of the wrist where there's no meat to cushion it.
Try inclining the hand a little bit less so it sits on the two muscle cushions right above your wrist.
Should fix the issue, hopefully.

>>40098920

Projection: the post.

>>40098941
Can you do pushups?

If you're a complete noob, quit benching and build up to a fuckton of pushups for a couple weeks if it doesn't cause pain.

Then start benching again.

When do you guys expect to have fucked up shoulders?
Do you think you will make into through your 30s before benching takes it toll?

>>40098947
>Try inclining the hand a little bit less so it sits on the two muscle cushions right above your wrist.

Can you draw this? I've seen this explanation from multiple people but I don't get it.

The cushions are straight below the pinky and along the thumb? Or what?

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>>40098941
If the pic before was how you are holding the bar, I'd suggest turning your hands in a little bit, so the bar rests like shown in the blue.

>>40098950

my 1rm is 2pl8s

i just did a few pushups and got slight pain when i was done, probably not a good idea

>>40098966
>When do you guys expect to have fucked up shoulders?
Hopefully not for a long time.

I bench fairly narrow, balance pushing with pulling, and I do occasional ""bodybuilding"" for back, chest, shoulders, and arms instead of just max-legal high intensity benching all the time.

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>>40098966

Just do prehab and get help from a coach or doctor as soon as any pain flares up.

The secret is fixing things before they become actual injuries.

>>40098973

Pic

Barbell curls & barbell reverse curls eliminated my wrist pain

>>40098986
>>40098998

Yeah it's definitely like the blue line, or even higher, it's not "crushing" the thumb area at all.

it's more like upper right but with fingers around the bar.

Just benched 150kg for a single. 82kg bw. Very happy :)

>>40098947
So deadlift still goes up every week on Mondays, but I keep failing squats on Fridays.

You think more volume on Mondays? But what would that even look like? 7-9 sets across?

Idk if I can recover from that lol

>>40098996
>>40098998
Form helps delaying it, so does balancing muscle groups aka prehabing.

But the simple fact that you/we are abusing our shoulders for unnatural movements with ridiculous weights simply takes it toll no matter what.
The shoulders are extremely fragile and using them in the manner of benching heavy will fuck them up incredibly fast, no matter what.

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>>40099011

this is how i "aim" the bar, i rotate enough and aim for the spot right under my index finger, just like in the video

>>40099022
I disagree that they'll be "fucked" no matter what.

Trading quick progress for sensible breaks in training is a recipe for a quick retirement.

Progress slowly, take breaks from super-heavy barbell training, and use rediculous ROM reducing grip widths just to put a couple pounds on the bar.

>>40099070
>and *DONT use ridiculous ROM reducing grip widths just to put a couple pounds on the bar.

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I have never loved another person as much as I love this.

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https://www.youtube.com/watch?v=yaiwBqjakHc wtf has clarence hopped on the juice? He looks fucking massive

>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. Need to bulk so badly though, feels bad still being DYEL.

>>40099207
anon, there's something you should know...

>>40099207
b8

>>40099025

i figured out how to reproduce the pain

if i press down on the red area in this pic >>40098897 i get sharp pain as soon as i let go

>>40099207
Are you mentally challenged?
Literally everyone knows that he roids since ages.

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>>40099022

It's not an unnatural movement.

It doesn't cause injuries if done correctly, not overtrained, and small inflammations and signs of bigger issues are taken care of as soon as they flare up.

>>40099013

Good job senpai, that's pretty good :)

>>40099020

No, do like this:
5x5 squat 80% of 5RM
other stuff
3x3 squat 75% of 5RM

On light day do
3x3 paused squat 75% of 5RM
other stuff
3x2 squat 70% of 5RM

>>40099025
>>40099011

Well, your symptoms and location indicate radial nerve irritation.
It's probably not radial tunnel entrapment since there's no elbow pain.

radial nerve entrapments are pretty rare when compared to ulnar or median.

My guess is you're positioning the bar in a way that's pressing right on top of the radial nerve, or pushing down on your thumb in a way that's compressing the nerve when it runs under it.

I think you just have to try out different positions until you find one that's comfortable.

>>40099256
See >>40099229

So taking time off won't fix it? Should I just go and experiment instead?

Stop talking about """it""" unless what you're about to post is related to powerlifting

Nobody likes me and every day is so hard to get through

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>>40099229

Yep, sounds about right. The bar is pressing your radial nerve that runs inside your thumb.

Use regular grip with wrist wraps, let your nerve recover from the inflammation.
You'll be fine, don't worry

>>40099302

What's """it"""?

>>40099315

I like you <3

>>40099315

The first step to getting people to like you is liking yourself.

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>>40099256
Hmm that looks a bit like sheiko there trappy...

Alright I'll try it

Pic unrelated

>>40099322
Shit, can't I just keep playing pretend?

>>40099256
>it is not an unnatural movement.
It is. The shoulder position, the wrist position and especially the amount of force.

>it will not cause injury
Any doc, any PT, anyone that has medical exercise and works with shoulders their entire life heavily disagrees.
Using your shoulder makes it give out faster.
It is so with ANY joint in the body. Using them artificially kills their life span.


It's not a complex theory at all. Everyone knows that.

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>>40099315
>girl says she loves you
>starts to ignore you few days after and conversations become dry and slow despite your best efforts

>>40099342
could you define artificial movement for me?

>>40099322
>Liking yourself
What a meme

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>>40099332

Don't tell Boris or Rip ;)

>>40099342

Not using it also kills it.

It's about balance and doing it intelligently.

>>40099322
lmao

>tfw have to shit post for other human interaction

>>40099388
join the club

>>40099359
Anything beyond what is needed.
Don't get me wrong, your shoulders will likely be fucked up even if you don't bench.
Chances are just better that this happens.

>>40099366
A good balance is important, yes.
Guess what?
Benching absurd weights is not a good balance.
It's a pretty fucking horrible balance.

Look, i am not even here to tell you guys that lifting is unhealthy.
I thought everyone knows that by now.

I was just wondering what people plan to do once lifting takes it toll.
Will they try coping with it as good as possible or will they stop and do something else?

>>40099412
The this happens later*

>>40099412
I could use a motorized wheelchair to get around everywhere, would complete disuse of my joints be the most healthy thing?

>>40099388

just imagine yourself peacocking, but instead of spreading your beautiful wings you drop the most disgusting turds the world has seen or smelled, in the form of a post on a vietnamese chewed popcorn collection image board

it's all about standing out

>>40099316

so >>40099284? it even hurts a bit when doing pushups, not sure if normal grips is a good idea

but i dont wanna sit on my ass if i can bench without pain

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>>40099412

>Benching absurd weights is not a good balance.

You don't get to absurd weights without having good training balance. At least not in one piece (see: spoto)

>I was just wondering what people plan to do once lifting takes it toll.

Fix issues as soon as they show up and not have to deal with any tolls.

>>40099477

The nerve is inflamed, so time off is necessary.
Use ice in the area of pain as well.

You'll be good in a couple of days.

>>40099426
Probably not.

But most certainly benching is not.

>>40099498
The entire world of medicine that has any right to talk about such things disagrees with you.
But hey, you probably know better.

>>40099521

>The entire world of medicine that has any right to talk about such things disagrees with you.

Citation needed

>>40099316
>What's """it"""?

I'll give you one last (You) that's not related to fitness

It's you. I don't want to say he or she because you'll get >he or >she shitposts.

If you want better quality posts; stop giving (You)s to trappy or anyone talking about trappy unless it's related to fitness.

>>40099533
what if it's about fitness this dicc >her ass?

>>40099528
Try it yourself.
Ask anyone that has expertise in shoulder anatomy and try discussing it with him.
You will lose.

I know 13 docs personally, most of them in my family, and every single one of them agrees completely.

>make easy and consistent 2.5kg jumps
>approach my long term goal
>decide to make a 5kg jump instead of waiting an extra week
>very obviously fail the attempt
>set myself back further than if I had just waited an extra week
>tfw I keep doing this

>tfw I want to quit lifting every time it happens
>set m

Just saw an u 66kg 19 year old bench more than Isley LMAO

>>40099543
This is the mental capasity of an average trappy orbiter

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>>40099549

>13 docs

I know at least 3 times that.
So what?

Everything is bad for you. Living is bad for you.
It's about balance.

>>40099533

What about me? :3c

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>>40099551

I've done the exact same thing anon, but replace 5kg with 10kg.

>>40099564
But isley is fucking esmeralda in the ass, so who is the real winner?

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>>40099579

>isley is fucking esmeralda in the ass

Except he isn't

>>40099601
>trappy is in denial

>>40099571
When I say docs I don't mean your average PT retard by the way.
I am talking about people that have studied and have commited their lives to excelling in their job - people that have kept acquiring knowledge through decades of working with their clients.

Do me a favor and ask one of your 39 docs, write down what he has to say about the topic and then write it down here.

Is there an app I can download on my phone to live stream my suicide

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>>40099646

I'm in medschool bby. There are doctors everywhere I look.

And lmao if you think I'm wasting my time like that to respond to obvious bait.

>>40099613

Nah, Isley is a little bitch.
He won't escape tonight tho hehe

>>40099655
this isn't /b/, gtfo nigger

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HELP

what do they mean when they say that the expression is a perfect square?

how does
4x^2 + 4x + 1
become
(2x)^2 + 2(2x)(1) + (1)^2

???

>>40099704
A perfect square is usually used to refer to a number that is the square of a whole number (25, 36, 49, etc) but here is being used in the context of polynomials. If a polynomial factors into another polynomial squared, then you can say it's a perfect square.

>how does 4x^2 + 4x + 1 become (2x)^2 + 2*(2x)*(1) + (1)^2

Because they're equivalent.. Do you not know how to factor things?

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>>40099729

Fucking mathchads I swear.

You on right.

>>40099729
I do with some numbers but I don't understand how I can get 4x^2 + 4x + 1 to become (2x+1)^2

>>40099686
Why exactly do you think that random ass doctors in your shitty med school know anything about shoulder injuries?

The fact is that you have never talked to anyone with medical expertise about the discussed topic and know literally nothing about it.
Just like you know literally nothing about anything else that you are talking about.
From what I see you don't even lift yourself and everything that you talk about you have copy pasted from licking Sheikos asshole.

>>40099704
Not sure on the perfect square thing, but if you multiply out (2x)^2 you get 4x^2, then obviously 2(2x) = 4x and so on.

>>40099754
When you have (ax + b)^2 it is equal to a^2*x^2 + 2(abx) + b^2.

You know FOIL from intro algebra?

>>40099752
>explaining basic algebra from middle school
>mathchad

>>40099777
how can you add numbers to letters

>>40099777
>middle school
this is my university math in sweden

>>40099754

FOIL my dear anon.

(2x+1)^2 can be expanded to (2x+1)(2x+1)

You multiple each term of what's in the parenthesis. First, (2x)(2x), inner (1)(2x), outer(2x)(1), last(1)(1). That gives you 4x^2 + 2x + 2x + 1. Combining like terms gives you 4x^2 + 4x + 1.

My rating of how fun every muscle group is to train

Traps:
9/10

Lats:
3/10

Spinal erectors:
7/10

Tricep:
5/10

Biceps:
7/10

Forearms:
7/10

Delts:
6, maybe 7/10

Chest
7/10

Core:
0/10

Quads:
5/10

Hamstrings
7/10

Calves
3/10

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>>40099800
>europe makes fun of america for its lack of education
>this is uni level math there

>>40099801
Yes, this. And for a square the inner and outer will always be the same, so you can just do 2 times whatever it is.

thoughts on playing guitar with voodoo floss band put on lightly?

am i retarded or would this help anything

>>40099801
Didn't know what FOIL is(we don't use that word in my country) but I understand the mechanism and we've done it many times. I understand how I can do what you wrote, but doing it backwards is confusing me.

>>40099827
a-atleast it's free

>>40099827
>sweden
>all of europe

americans are dum as HECK, just because sweden is ruined doesnt mean rest of us are like them

>>40099800

well, most ppl take this in high school buddy

skål

>>40099854
skojade bara till det går egentligen på komvux o pluggar upp matte 2b men säg inget till honom

>>40099845
>doing it backwards is confusing me
It comes with practice. You could also do it with the variables as coefficients to get a general answer for how to factor:

e.g. if you have: A*x^2 + B*x + C

(D*x + E)*(F*x + G) = D*F*x^2 + (E*F + G*D)*x + E*G

So A = D*F, B = (E*F+G*D), and C = E*G

(where A through G are all constant numbers)

So basically whenever you have a general expression Ax^2 + Bx + C it will factor into (Dx + E)*(Fx + G) where the constants satisfy these constraints:
A = D*F, B = (E*F+G*D), and C = E*G

what is this carbitch, just use a calculator

>>40099813
>Traps:
5/10
>Lats:
10/10
>Spinal erectors:
8/10
>Tricep:
6/10
>Bicep:
3/10
>Forearms:
5/10
>Delts:
10/10
>Chest:
6/10
>Core:
3/10
>Quads:
5/10
>Hamstrings
5/10
>Calves:
-10/10
>Back as a whole
12/10

>>40099888
>>40099845
Also if you know it has to factor into a squared expression you get the additional constraints that D = F and E = G. This simplifies it a lot.

>>40099813
>Traps:
6
>Lats:
2
>Spinal erectors:
5
>Tricep:
7
>Biceps:
4
>Forearms:
4
>Delts:
5
>Chest
9
>Core:
1
>Quads:
4
>Hamstrings
7
>Calves
3

>>40099845

I can't remember the exact method but basically here's what you do.

You look at the first coefficient, and figure out what numbers when multiplied together can equal that coefficient. In this case it's 4, so it can either 4 and 1 or 2 and 2. This is a^2.

You look at the third coefficient. You do the same thing you did for the first term, so the only thing that can form a product of 1 is 1, so 1 is your only option. b = 1. If it is being added, then either both of the last terms are positive or both are negative. If it's being subtracted, one is positive, one is negative. In this case it's being added so both are either positive or negative. This is b^2.

You look at the second term. The second term is the sum of the products of a and b. If it is being added, and b^2 is being added, b is positive. If it is being subtracted, b is negative.

From there you take your options for a and your options for b, put them in and figure it out.

>>40098827
you broke the thread rules. no bullying.

>>40099207
If they're in Ireland why does their gym have a Confederate battle flag on the wall? Gyms in America can't even get away with that.

>>40100000
I guess people there don't get as triggered over a cool looking flag.

>when you realise the consequences of your actions the next day

>>40100096

What did you do anon.

>>40100111
your mom

>>40099813
>Traps
5/10
>Lats
8/10
>Spinal Erectors
5/10
>Triceps
7/10
>Biceps
3/10 lmao
>Forearms
7/10
>Delts
8/10
>Chest
8/10 higher volume 5/10 lower volume
>Core
3/10
>Quads
9/10
>Hamstrings
7/10
>Calves
2/10

also you forgot glutes retard.
Glutes
8/10

and combining glute, ham, and quad training for that whole lower body experience is FUKKEN 10 OUTTA 10 WHOOOOOOA

>>40100117

My mom is my dad, faggot. I have two dads now.

They're divorced :(

>>40100141
Whatever kid my life is worse than yours

>>40100153

Okay Dino.

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Are vans ok to lift in?

>>40100177
Sean???

>>40100189
Yes, if you lift baby weight. Heel will compress unevenly and if you're under a heavy load this may increase the chance for bad form that'll injure you.

>>40100189
just lift in your socks lad

>>40100199

Of course it's me you alcocuck.

>>40100229
Where have you beeeen

>>40100236

Neck deep in opium and Thai ladyboys.

>>40100246
Ok dino

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what is your preferred preworkout of choice

sheiko

>>40100276
cawfe

>>40100276
Hard work and determination.

Or coffee / iced coffee

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>>40100189
I lift in vans, but they are at this point so worn down they're pretty much deadlift slippers

>>40100276

Getting enough sleep the night before.

>>40100222

People recommend Chuck Taylors though, are they much different.

>>40100295
The new ones have the same sole issue, get classic low top chucks if you do.

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>>40100291
the correct answer right here

>>40100285
>>40100282
I used to use cofffe quite a bit, but I've recently re-discovered just how gr8 preworkout can be

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>>40100276
Coffee
Sippy

>>40100295
No Chucks are just a meme shoe from a time back when people didn't have access to proper gear.
If you don't want to buy proper pl/wl shoes then wrestling shoes, deadlift slippers, or socks are the next best thing. Avoid socks on platforms because you will slip.

>>40100322
>socks are better than chucks
This opinion is incorrect and harmful

>>40100313
Lmao the black guy was tweaking his shoulder. I would've done the same thing.

Barrel roll out of there

>>40100340
Why?
Whats wrong with socks.

>>40100313
goldilocks over there really shit the bed

>>40100359
They supply zero arch or ankle support, unlike shoes.
Squatting heavy barefooted can collapse the arch.

>>40100276
Cannibal Ferox or Origin Pre.

Ok what shoes/slippers should I buy for deadlifts?

>>40100476
Do it barefoot.

>>40100395
>arch support
>ankle support
really bro? u think the cavemen had adipowers? the you need shoes to squat meme needs to die

>>40100512
Ummmmmm there's a reason the cave men went extinct

>>40100486

What if I slip and snap my shit up

>>40100557
You should work on your foot grip then.

Why are songs by men always about women breaking their hearts but sings about women are always about sex and being a hoe?

>>40100530
cave men evolved into us modern humans reatard

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>>40100571

>cherry picking

>>40100572
Ummmm no

Cave men were wiped out 2000 years ago

>>40100587
I'm not cherry picking
Here are two random songs

Woman song
https://www.youtube.com/watch?v=LDZX4ooRsWs

Man song
https://youtu.be/yBOQgL731Ac

Oh look it proved my point

>>40100588
Explain the entire continent of Africa then.

>>40100617
Isn't that where Chernobyl happened?

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>>40100609

>cherry picking
>anecdotal evidence

Silly virgin lol

>>>/b/
>>>/r9k/

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IIIIIIIMMMMMM
TEARING AWAYYYYYY

PIECES ARE FALLING
CAN'T SEEM TO MAKE THEM STAAAAYYYYYY

>>40100656
List me 1000 songs that prove me wrong and then I'll change my mind

>>40100673
yfw this wouldn't even be that hard to do it would just take a bunch of time

>>40100000
>gyms in america can't even get away with that
kek

le urban elite detected

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>>40100702
>>40100673
https://m.youtube.com/watch?v=qGEubdH8m0s

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https://youtu.be/_bQGRRolrg0

Whew did you lads see how big blueshoes got?
His last insgram post

>>40100673
>>40100702
Another good example
https://youtu.be/WWB01IuMvzA

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So for hypertrophy...

High sets low reps?


Im just using my old routine buy with different setxrep .__.

>>40100276
coffee
caffeine pill if I don't feel like perking a carafe
sometimes a little bit of fruit

>>40100913
high sets, high reps

>>40100661
>slamming the weights
what a barbarian. act like an adult

Powerlifting RPG

You have 30 credits to be evenly split between your
>strength
>speed
>work capacity
>recovery

How do you spend them?

You also have 20 credits to spend between your
>squat
>bench
>deadlift

How do you spend them?

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>>40100913
>>40100929

Rep range doesn't matter. What matters is frequency and a high number of difficult sets over different throughout the week. Ideally across different rep ranges.

>>40100956
So you're telling me that 1 rep an hour for 12 hours has the same effect as 12 reps in 30 seconds?

>>40100753
link pls

>>40100967

If the 1 rep is difficult, and the 12 reps are difficult and both are the only set you do that day, they'll have basically the same result for hypertrophy.

>>40100951
30 Recovery
10 squat 10 bench

>>40100995
So why aren't more peopled jacked from moving objects throughout the day?

>>40100997
You are able to lift, however all your reps are slow and inefficient and you can only ever hit 60% of your true max.

After a while your posterior chain is so weakened by lack of deadlifting you suffer several slipped discs and a severed spine from back squatting that you never walk again.

The end.

>>40101002

But anon, have you see third worlders and men who work physical labor jobs?

>>40101031
But they are doing a lot within the space of a working day.

>>40101047

It's also about frequency. Doing it one day isn't going to do much of anything. Moving heavy shit daily or 3-4 times per week is more.important than doing it all in one day.

>>40101030
Joke's on you BINCH my squat form and DL form is borderline identical

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>>40100571

Cause they aren't, you just don't know many songs.

Here's some cherrypicking:

Men songs
https://www.youtube.com/watch?v=jQvUBf5l7Vw
https://www.youtube.com/watch?v=3gOHvDP_vCs
https://www.youtube.com/watch?v=EfRgd9REzAs
https://www.youtube.com/watch?v=h3Yrhv33Zb8
https://www.youtube.com/watch?v=Fmfi3UbDPnQ
https://www.youtube.com/watch?v=SRcnnId15BA

Women's songs
https://www.youtube.com/watch?v=CbMeAOTPJzM
https://www.youtube.com/watch?v=3YxaaGgTQYM
https://www.youtube.com/watch?v=oaNstV12cl8
https://www.youtube.com/watch?v=2EIeUlvHAiM
https://www.youtube.com/watch?v=zpaqBXc5MTk
https://www.youtube.com/watch?v=AjI2J2SQ528


>>40100395
>>40100340
>>40100530
>>40100588

lmao

>>40100276

A good meal a couple of hours before

>>40101100

>a good meal a couple of hours before

I like this a lot too. And then something like an apple, banana, or orange 20 minutes prior.

>>40100571
All TayTay classic songs are aout men breaking her heart

I'm having a panic attack right now

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>>40100951

str 2
spd 15
wc 6
rcv 7

sq 13
bp 1
dl 6

>>40100951
>str
15
>spd
1
>wc
1
>recovery
15

Max out EVERY DAY

>sq
0
>bp
15
>dl
5

>>40098941
I get that if my wrist wraps are to tight. I'm not qualified to give advice but it sounds very similar. Try loosen them off.

Someone talk to me please

>>40101321
No.

>>40101332
>>40101311
Haven't seen you in ages Sean

i got from good source that sean is a crossdressing moosefucker

I bought Adidas Power Perfect II. did i fuck up?

>>40098827
>>40099368
>>40099752
>>40099827
Hi there!

You seem to have made a bit of a mistake in your post. Luckily, the users of 4chan are always willing to help you clear this problem right up! You appear to have used a tripcode when posting, but your identity has nothing at all to do with the conversation! Whoops! You should always remember to stop using your tripcode when the thread it was used for is gone, unless another one is started! Posting with a tripcode when it isn't necessary is poor form. You should always try to post anonymously, unless your identity is absolutely vital to the post that you're making!

Now, there's no need to thank me - I'm just doing my bit to help you get used to the anonymous image-board culture!

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>>40099210
nice job m8.

I'm gonna be doing 5/3/1 BBB soon. Does this look doable to you?

>pic related

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>>40100978
>>40100753
Wew he got fucking HUGE

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>>40101359

No? PP2s are excellent shoes.

>>40101418
ah, fucking awesome! Cheers trappy !

Feeling a lot better than yesterday, friends. Excited to have more time for training.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>40100276
Food 2-3 hours before I hit my working sets. Maybe a small caffeine pill in my water bottle if I need it.

I'm really scared

is my princea SEAN-CHAN finally back?!

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How do I train high pulls into my routine?

I want to do them 2xWeek

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>>40101738

Put them in two separate days.

>>40101679

No he's out with an escort today.

>>40101649

I'm really flared

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>>40100934
>not slamming the weights and screaming

what a pussy, act like a man

i have a disc bulge and i'm kind of afraid of deficit dl's and sldl

is it okay to overexaggerate the form so you're almost squatting it?

also, i've heard sldl are good replacements for goodmornings, would rdl work as well?

>>40101837
Trappy, have you ever done that to someone?

>>40101837
>No he's out with an escort today.

That's really neat that you're letting sean meet your mother.

>>40101837
lmao tranny rape comics

good post bud

NEW CLARENCE: https://www.youtube.com/watch?v=hHrysja5lYw

Can anyone recommend a good barbell for my home gym under $300. I'd mostly just be deadlifting with it. I already have a Rogue Ohio Power bar.

>>40102189
if you have rogue ohio why do you need another?

>>40102242
I don't feel like unloading the bar after I'm done squatting or benching to load up for deadlifts on the ground. I just want it to be set up all the time.

>>40102054
I think they're all similar enough that you can do them pretty much interchangeably. Just do whatever you're comforatble with.

>is it okay to overexaggerate the form so youre almost squatting it

Uh?

For deficit DLs, do you just mean keeping a really vertical torso / hyperextended spine?

and for SLDLs, do you just mean hyperextending your spine?

>>40102304
then buy another rogue ohio, imo it's the best bar you can get for <$300

>>40102312
That's what I figured was best. But I wanted something new and different. I guess I'll get the black zinc one this time.

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>>40102304

>I wanna lift things
>but I'm too lazy to lift things

Wait what

At least spend the money buying something different with more utility, like an actual deadlift bar or whatever.

>>40102122

Obviously not
I'm not strong enough to carry a grown man around

>>40102146

amazing joke my dude

>>40102154

You're reading too much into a single page~

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>>40100661

are you supposed to go to failure, or are you supposed to go to RPE 9 for joker sets?

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>>40098792
>moo gets btfo
>leaves the official /plg/ server
>kicks everyone from his safespace server
>mfw

>>40098869

The site gave me malware and sheiko is a meme program for wankers

Hashtag #MemeProgram4Wankers

>>40102332
I don't have much time to train after work so I'd like to be more efficient. Kys tranny

>>40102332
>I'm not strong enough to carry a grown man around

You should do strength training then

High bar is superior to low

Prove me wrong
Protip:you cant

>>40102385
Hyperlordosis/10

>>40102332
>You're reading too much into a single page~
But you only posted one single page.

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>>40099919
Just tell him to search up "complete the square"

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>>40102396
and thats ok

>>40102418
>nigger
Now that's not ok

>>40102403
what?

>tfw no gf

>>40102450
https://en.wikipedia.org/wiki/Gabriel's_Horn

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>>40102427
don't even pretend you wouldn't pay money to seed that

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>>40102358

I gave you an actual way to spend your money wisely, but seems like calling you a soft bitch as a joke really got to you.
Sorry for that, I was just being tongue in cheek. Didn't mean to hurt you.

>>40102362

I do, but the men I'm interested in aren't light weight twinks like you ;3

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>>40102482
Sorry dude the only nigger I'd fuck is Ainsley Harriott.

How do I into academic career and powerlifting?

Will I have timefor both of them?

>>40102571
no, pick one and one only

>>40102585
:((

What does everyone here do for living?

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>>40102571
Grad student in physics here. Lifting literally only takes 1 hour every day and physical exercise can actually clear your head so that you're more likely to be able to solve problems in research than just sitting around.
>>40102585
t. brainlet

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>>40102571

Vid related works 3 jobs, studies in uni, and has time to be the best in her weightclass by far.

>>40102485
Nobody asked for your opinion you mentally ill faggot.

>>40102631

I didn't give you permission to respond to my post.

Shoo

>>40102619
>only takes 1 hour every day
to me it usually takes around 2 hours

>>40102622
roiders do not count

>>40102650
You planning on competing? If so then better give up one or the other.

>>40102622
>living in brazil

thank fuck i was born in a rich country, AND A MAN.

im so thankful

>>40102644
> permission
I wish you actually lifted weights so we could at least have a chance of you dying under a misloaded barbell

>>40102311

sorry, i meant exaggerating on the deficit since it requires a lower starting position

clarification for the other things:

i don't wanna do good mornings, i heard sldl is the best replacement, but kind of scared to do them as well with my injury, so i wonder if rdl is good enough

>>40102657
I'm currently doing it for fun, but i was thinking of competing in the future when i get stronger

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>>40102650

http://goodlift.info/lifter.php?lid=5936

Stay mad

>>40102666

Either show your permit before addressing me, or swerve my dude.

>>40102660

Enjoy third world war and the nukes.

>tfw neutral country
>in a neutral continent
>far away from everyone else

Feels good.

>>40102702
>>in a neutral continent
>the US of A continent
>neutral

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>>40100951
>>40100951
30 strength
20 bench
anything else is gay

>>40102702
Id rather die a fast death from war than a slow painful rotten death in that shithole of a country called brasil

actually id rather die from mustard gas than live a day in brazil

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>>40102700
I also lift for fun. but that's also the reason why I'm able to juggle lifting and acdemia.
Look into how rigid schedules are for comp programs and compare with what you think you need for school. It's possible to pull if off if you're an undergrad but if you're actually doing research then I highly doubt it.

>>40102702
Satan swerves for no faggot.

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>>40102711

Don't even pretend we are in the same continent as burgers & friends.

>>40102725

We don't want your immigrant ass here, so don't even think about it when your country is under fire or radioactive clouds.

>>40102748

Satan is my little bitch.

>>40102686
First things first, do what you need to do to be safe; whether that means no lifting, or lifting differently is up to you and your doctor.

So when you say exaggerate on deficit, Im still not sure what you mean. Do you mean not using as much of a deficit, or do you mean hyperextending your spine and/or having a really low starting position?

>I dont wanna do good mornings
yeah they suck

RDL is fine; I personally really like SLDLs because I feel like I have a much better "mind muscle connection" with them versus RDLs but if you know how to do RDLs that's totally fine as far as I know. Its probably mostly preference.

Because I have a good physical sense of my body when I do SLDLs, I actually feel safer doing them than doing RDLs because I have a good understanding of the start position where my hamstring are loaded and my back is flat with lats pulled back. but thats just me.

>>40102754
>We don't want your immigrant ass here, so don't even think about it when your country is under fire or radioactive cloud.

If I wanted, i could move to brazil right now.
My genepool is the most sought after commodity in the entire world.
I would be treated as a king there by the government.

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>>40102783

Hahahahaha

you can't survive 3 days here

Come over, see how it goes for your bitch immigrant ass.

>he thinks his sperm will save him

fucking kek
if you think you're coming to the poor part of europe, then you're in for a nice surprise.

>>40102727
im at colledge getting my phd. what is time management even?

>>40102727
What area in physics do you intend on researching?

>>40102622
>by far

you know she won with like 1kg on the last pull which was a debatable soft lockout right?

that being said ielja strik is basically a man (and im even dutch)

>>40102754
>Don't even pretend we are in the same continent as burgers & friends.
Tell that to the Monroe Doctrine

>>40102815
Talking like a man today huh? Bet that gets you knocked the fuck out irl.

>>40102849

Check their bodyweight ;)

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I'm a bodybuilder, not a power lifter. I do love puppies though, so I came to look at puppies and share this cute puppy picture.
Also for interest, my bench is 305, squat is 395, DL is 455 and I DB shoulder press the 100 pound DBs for 8.

>>40102391
Most people know this.

They only deny it if their high bar is shitty.

I high bar all squats because it saves my shoulders.

>>40102879
whats your DB LTE tho

>>40102879
How long have you been running SS? Pretty impressive stats for a newb.

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>>40102854

That's why your country is so mad about Mercosul and BRICS.

>>40102856

If this is how a "man" talks like for you, then that explains why you're such a little bitch here in /plg/.

>>40102765

lifting is fine, it's just that i have to avoid lumbar flexion at all costs because thats how i got injured in the first place. i get zero pain if i lift correctly

when i say exaggerate i do mean a very low position, yes. it might not be optimal, because my hips will rise up, but at least i know my back is safe in that position

i have a very hard time feeling/sensing the position of my lower back in a stiff leg position, at least when lifting from a deadstop. rdl's have always been fine though.

>>40102905
>That's why your country is so mad about Mercosul and BRICS.
?????
I'm Argentinian

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>>40102945

Nevermind then you're cool

can anyone post undeniable before and after picture of women that has done squats?

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>>40103053

Hey Trappy, does FELIPE know about the D?

Does he suck it or masturbate it when you two fuck?

pls respond

>>40103041
You guys can bond over being fucked by Germans

>>40103067
damn.. How long did that take? Is that legit?

>>40103067
there is no way to tell that is the same person

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>>40103073

Eh, who cares. Germans are too busy hating themselves.

>>40103080
>>40103053

Don't remember the time frame but it's a girl here from /fit/.
Here's another one. But this one was just trying to "tone" back then.
She did say that she got tired of being twinky though, so she's probably thicc-powerlifter mode or roiding nowadays kekk

>>40103107
pls respond >>40103071
i need to know how to behave if i ever get a trap gf (there is a qt on my uni)

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>>40103053

>>40103137

This isn't an appropriate place to talk about these things

>>40103168
where can we talk?

>>40103202
>>40103202
>>40103202

>>40103184
perhaps there's someplace where deviants who have fallen in love with an internet persona

But it's definitely not here in powerlifting fucking general

>>40102815
Swiss masterrace here. Literally everywhere i go is the poor part.

>>40103184

idk, just gimme your discord id I guess

>>40103682
i don't have discord

>>40099813
My rating of how fun every muscle group is to train

Traps:
9/10

Lats:
8/10

Spinal erectors:
who/10

Tricep:
8/10

Biceps:
7/10

Forearms:
DNE/10

Delts:
7/10

Chest
10/10

Core:
8/10 the hurt is so good

Quads:
3/10

Hamstrings
2/10

Calves
DNE/10

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>>40102833
Sorry I was lifting. I'm doing theoretical hard condensed matter.

feel like kurt kobain is my kindred spirit tbf

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>>40104619

ye iktf used to be like that but then I turned 15.

>>40104769
mumm you don't understandd

>>40104619
Grunge kinda sucks t b h boyo. Literally whinier than emo punk.

>>40104619

If a genie offered me three wishes, the first would be to go back in time and place to right when Cobain was about to kill himself so that I could tackle him and take his shotgun.

The second would be to go back in time before Cobain got famous and shoot him with the fucking shotgun in order to save an entire generation of music from his shitty, whiny, proto-emo garbage.

The third would be for more wishes so that I could use my extra wishes to travel through every dimension that has a Kurt Cobain and kill every last fucking one of them

>>40104570

I have some hard condensed matter.

In my pants.

trappy is your site still ded?