/plg/ - powerlifting general

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Sheiko Programs:

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

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

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

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

>Advanced 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

>>40112198
Nice spam you entitled bitch

Boris Sheiko is an obese, senile old man who shouldnt be coaching anymore.

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>bitches instead of bulges edition, plz

i got the smell of a local man

i started rolling my front delts with a lacrosse ball yesterday, and today i'm really sore in that area, did i fuck up

wait how are there so few calories in stir fry i thougt i was eating more

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>>40112211

Why not both?

>>40112206

>Kirill continues to progress and doesn't get injured

Hmmm

>>40112219

You'll be fine. Just open up your skull

>>40112198
Could you not spam the thread just because you didn't get to make the OP?

And if you're going to post programs, post more than just the ones that break peoples dicks worse than yours?

Thanks, dude.

Anyone else miss being 12 and going to school?
.........

I wish I didn't used to be the fat kid

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>>40112252
>>40112202

I gave you no permission to address me directly.

>>40112256

you only remember the good times desu

that's why nostalgia even exists

life is rarely as good as the memories of it

>>40112280
>I gave you no permission to address me directly.
What's the point of keeping Sean away if you just narcissistically fill the same void?

Your giant shill block of text is super annoying. Put that shit somewhere else and just post a link.

You'd save a lot more questions than you create if you posted more than just one Programming type as well. This isn't your personal blog, so quit advertising.

>>40112280

anon here who posted pics of his wrist and described wrist pain in the thumb area when benching

what do i do the first workout back? go really light for a lot of reps or continue with my program?

>>40112285
Actually I remember being in the shed with one of my friends behind a girls house, while his friend and two girls played spin the bottled and I sat and watched.

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>>40112349

If you press on that area on your thumb, does it hurt?

>>40112379
Why do you ignore criticism unless it's easily disputed?

>>40112256
this hurts

>>40112366

of course you have bad memories

but i'm talking about the feel good nostalgia, the sense of "things were better in the past" which is mostly just your brain ignoring all the bad things and focusing on the good things, but if you start to think about it you'll obviously realize that things were probably not that great. most people don't do that though, they just hold on to the shallowness, because it's easier that way.

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>>40112382

I just ignore baits or entitled shitposts. :3c
Ain't nobody got time for that.

I'm all ears for actual criticism of an opinion I have or suggestion I've given or text I've written. Just make sure you actually have your sources and know what you're arguing about, because I do.

>>40112379

at the moment? slightly, it gets better every day though. i'm talking more about when i have no pain outside of the gym, how should i approach my first bench session?

i'm doing sheiko beginner prep and got the injury at the end of week 1, so i skipped benching for week 2, week 3 starts tomorrow. bench progress is probably fucked either way this cycle but maybe i can make some small gains anyway, by lowering max maybe? no idea

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>>40112417
>Just make sure you actually have your sources and know what you're arguing about, because I do.


AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

side of my middle back fucking hurts

it started after doing snatchgrip DL for the first time

what the heck, you fucks memed me with these weird exercises

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>>40112417
>I just ignore legit criticism or posts that prove me wrong. :3

>Ain't nobody got time for that.

>I'll throw a tantrum if I hear actual criticism of an opinion I have or
suggestion I've given or text I've written. Just make sure you actually have your sources and know what you're arguing about, because I will ignore them.

FTFY

>>40112460
Oh hey SGDL is my meme.

I'm guessing erector soreness, do some cat came and cobral stretches, drink plenty of water and check your form.

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>>40112475
>do some cat came and cobral stretches, drink plenty of water and check your form.
ok, thanks friend

Where in the hand should the bar lie when benching?

Also, when squating Riptoe says that the thumbs should go over the bar but in the webms posted here the thumb always goes under the bar
What is the correct?

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>>40112438

When the neural irritation is passed, you can go back but first you have to find a position to hold the bar where it doesn't irritate your radial nerve anymore.

But if pressing the area still triggers pain or tingling sensation, I'd say to wait a bit more before going back to the bench as your nerve is probably still irritated.

Keep in mind you should wear wrist wraps (not too tight where it cuts off blood, but tight enough to support your wrist), and if needed you can also use medical tape around your thumb with a small piece of foam under it.

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>>40112502

>Where in the hand should the bar lie when benching?

Personal preference, but we tend to recommend jap grip (first three on this pic) as it is the easiest on your wrist and often don't require wrist wraps.

>Also, when squating Riptoe says that the thumbs should go over the bar but in the webms posted here the thumb always goes under the bar
>What is the correct?

There is no correct.
But if you're squatting lowbar, it is recommended to go thumbs-over than wrapped around, as it eases the strain on your wrists and can prevent biceps inflamation. But if you have wrist wraps, you can hold it wrapped around just fine.

Vid related does thumbs-over and doesn't even need wrist wraps despite squatting very heavy weights.

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>>40112502

Here's the bench pic

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>>40112502
>>40112541

Here's kinda how you set it up.
Grab the bar with the bottom of your hand, instead of centre of it. Then rotate your shoulders in order to tilt your hands in.

If it's uncomfortable, try tilting a bit less or finding a better position.

>>40112532
>Personal preference, but we tend to recommend jap grip
"We". Lol.

A) you don't bench
B) don't speak for the general

>But if you're squatting lowbar, it is recommended to go thumbs-over than wrapped around, as it eases the strain on your wrists and can prevent biceps inflamation.

It's not bicep inflammation. It's commonly referred rotator cuff pain felt in the bicep area.

This chick unironically claims natty..
https://www.instagram.com/p/BPkEj88hThk/?taken-by=xjohanna
Do you believe her?

>>40112603
nej

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>>40112592

You're not included in the "we", I was only mentioning the people who know what they're talking about and give good advise.

>It's not bicep inflammation. It's commonly referred rotator cuff pain felt in the bicep area.

You don't even know how to diagnose either of those issues and separate them from other common shoulder issues.

Why are you even trying to tell me, an actual professional and actual student of medicine, what things are or aren't without ANY citation?

You're talking out of your arse, and you know it.
Don't bother responding to me anymore without any citations.

>>40112603
i wonder how it is to fuck a girl like her

>>40112603
>>40112624

when in doubt, the answer is 9/10 roids

>>40112633
>an actual professional and actual student of medicine
speaking of things requiring citation

>>40112656

Lurk moar newfriendo.

>>40112633
Advize*

>>40112662
post less newfriend

>>40112633
You're a medical student in Brazil. A chiropractor in a first world country would be a better doctor than you people.

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>>40112667
**Ahdvyse

>>40112662
lurk more is a boring response

>>40112676
This.

There is a huge difference between the quality of healthcare and medical education comparing brasil and a real country.

Trappy would be sweeping toilets in northern europe

How the fuck did the universe come into existstance?

What the fuck is conciousness?

Lads I'm really fucking scared

>>40112718

https://www.youtube.com/watch?v=mMRrCYPxD0I

>>40112718
>>40112756

"you are something the whole universe is doing in the same way that a wave is something the whole ocean is doing"

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Well gym owner at bethnal green coached my squat.

>Push back against bar with traps
>Widen grip and push elbows forward
>Be stricter maintaining upright position

Squat mornings will be kill soon.

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>>40112699

To a boring bait. I try to keep it short and not waste too much of my time.

>>40112676

Stop paying a fortune to import our doctors then.
We kind of need them here but your countries keep buying them out.
The universities here are free so the government is actually spending a lot of money to graduate these doctors so they work for our society, and not to be offered jobs all over the US, Europe and Asia. It's literally throwing the short amount of money our gov has to invest into new doctors in the trash.

Please stick to your muslims and shit and stop bothering us for help.

>>40112667

I'll agree that English is pretty retarded now that it's not standardised any longer.

>>40112718

>How the fuck did the universe come into existstance?

The big bang theory is the most accepted model.

>What the fuck is conciousness?

A mixture of electronic and chemical signals inside your encephalon and body.

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>>40112756
Goose bumps

>>40112807
I didn't give you permission to directly respond to me.

Delete your post immediately, or I will be forced to take action.

>>40112807
>>40112676

>please stick to your muslims and shit
at least you can go to a doctor for that burn

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>>40112767
>upright position

>>40112807
I miss you so much in the routine threads, you helped me so much.

On a sidenote, I'm trying to polish my squat form, what could I do to gain mobility besides stretching. Also, thinking about what I'll do after SS, any downsides to PHAT?

>>40112869
Looks like joe if he want a GDE

>>40112874
do sheiko

>>40112869
I did good and he did squat drills with me until it was fix and I was hitting depth as well. Deload is a kick in the boob but it'll be worth it.

Livia Cavalcanti is smart and funny

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yoyoyoyoyo motherfathers, wassup brehs, I'm gaining too much weight lads, halppp

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>>40112874

Depends on your goals. If you want to be a powerlifter, PHAT isn't the best way to go. It barely has a progression plan, so what usually happens is that people just get stuck on a deload-forever cycle.
It's useful for bodybuilding to some extent, but that's it. If your plan is PL, an actual intermediate program with added accessories for bodybuilding is a better choice.

As for mobility, if you squat highbar and front squat the best thing you can do is purchase weightlifting shoes. The heels make a huge difference - that's why even weightlifting champions with their amazing flexibility and mobility still wear the heeled shoes.

For lowbar, heels aren't as necessary (personal preference), while hip joint mobility is of much higher demand. So things like butterfly stretches, flexor stretches, abductor stretches, etc.

But to gain mobility, you stretch a lot and have patience.
I recommend 3x per day (not before lifting) to improve mobility, 6x per day if it's something urgent and related to pain or injury. But really, there are many stretches you can do while sitting on the office chair. You can just keep stretching all the time.

Dynamic-resistant stretches are also very good, maybe even better than static stretches. Things like RDLs (focusing on stretching your hamstrings), or stifflegged sled drags (or prowler), are excellent to improve hamstring flexibility.
For the chest, dumbbell or cable flys - focus on light weight and stretching at the bottom.
That sort of stuff.

>>40112807
>Stop paying a fortune to import our doctors then.
Random outsider of this conversation, but do you have a citation for this? To my knowledge, based on a friend from China who now practices here, the US is a pain in the ass to come to. Some places even make you redo your residency, and there's paperwork and tests that can take more than a year or two to get through.
Most people come here because of the technology we have, and the amount of money you can make compared to other countries, to my knowledge. Sure there are people who job hunt outside the US, because they get a portion of that individuals salary as their own pay if you work for x years (which most people would like to), but other than that is there any real incentive from the US to get doctors, specifically from South America?

reee

>>40112958
On the one hand I don't have that face, on the other hand I don't have that body...

>>40112958
Meno pasta, piu'
>>>>>>>>cardio

>>40113000
DELETE THIS POST

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this is what's awating me next week, have some heavy-ish doubles tomorrow, will see how my back behaves

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Was watching this video and I saw the most attractive woman I've ever seen in my life

>inb4 the only women I've seen are my mom and sister

>>40112958
are u wealthier then sean?

>>40112173
how do i webm? want to post some squat form checks

>>40113050
webm for retards

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B r e h h

>>40113041

what video

>>40113068
https://youtu.be/hujZqUdVGSg

I'm not a manlet btw

I'm 5ft and 9 inches

Those are two separate measurements

>>40113040

In not spaghetti language pls

Daily reminder that Sheiko is a shit routine for wankers and that Texas Method is how you get stronk.

>>40113040
>taco deficit
>pancreas
Really makes you think

>>40113092
stacco = deadlift
al ginocchio = to the knee
panca = bench
addome = abs
trazioni = pull ups
squat = squat

everything else is either obvious or put there to avoid making it obvious that they're just ripping of sheiko

>>40112173
Hey brodudes, related to what someone posted earlier about Sheiko with limited time - what do you think of this brilliant IQ 180+ idea I came up with: do main lifts only following Sheiko, then just add a Mike T abs/lats/cardio day on the weekend.

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>>40113124
>al ginocchio

lmao what a language

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>>40112982

I wasn't actually joking, we're having kind of a big crysis in the medical field. Our gov is losing the doctors it graduates (with gov money), so we're starting to have to import doctors from the cheapest places to work in the poor, distant cities, as no brazilian doctor is available or wants to go to those places
Not only that, but the gov has projects to FORCE our doctors to work here at least for a while. If you want to get into a residency, you almost always will need to do some time working for the government in random places

Everyone is unhappy with the current situation. Universities are getting less and less money as the government is spending part of it on importing from outside (the investment into graduating our own doctors isn't paying off for the gov because a lot just emigrate or stay concentrated in the main cities of the country for better work conditions and quality of life), new doctors now have to accept the cheap prices from the immigrant competition that the government is buying if they want to work here for the public sector (which is in dire need), students and graduates are having to go to places in the end of world for years, to work with no access to equipment or medication, just to be able to get their specialisation after medschool

We have protests and strikes all the time because of new laws they try to pass to fix this issue, but that only makes things worse for everyone

It also doesn't help that for like 4 or so years our country had deals with universities from all over the world (Germany, UK, USA, AUS, France, Norway, Sweden, Japan, South Korea, etc) where our government would pay for our students (literally pay for everything, including a salary to the student) to spend a year/year and half studying in international universities. When those doctors graduate, they will have diplomas from those international universities as well. Everyone knows they're leaving as soon as they graduate or finish their specialisation

>>40113155

>Government micromanagement of everything

I think I know where it all went wrong.

>>40112460
It does require a little mobility and some spatial/body awareness. If you do them right, with a strong hinge and a tight tight tight back, they're fun and productive.

I have never read a single trappy post in full.

Go spend all day, every day, writing thousands upon thousands of words in response to people, day after day after day after day...

How anybody without some sort of fucking mental disorder could possibly do this...


Jesus.

>>40112756
>AW

my mothafuckin nigga

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>>40113132

Yeah that's fine.

>>40113096

Implying there's much of an overlap between the level of advancement of trainees on Sheiko and on TM.

>>40113195

You get used to reading and writing a lot when your school actually teaches you from a young age that books are actually nice to read and not a waste of time, and incentives its students to think critically and come up with new ideas and their own opinions on issues of science, philosophy, history, and sociological/economical/political.

>>40113232
>You get used to reading and writing a lot when your school actually teaches you from a young age that books are actually nice to read and not a waste of time, and incentives its students to think critically and come up with new ideas and their own opinions on issues of science, philosophy, history, and sociological/economical/political.

Yes yes this is all good and that, if ONLY you spent your time somewhere more productive than an infamous child pornography forum

Hey senpaitachi. I've been doing Sheik for awhile, but I just got stuck in a situation where there are 9 weeks until my next meet and I just finished a peaking cycle, so I can't do the regular program progressions. What would you recommend I do? I have the app so I have access to all the programs

is it possible to learn to sing?

and i don't mean hold a few tones, i mean actually sing really good with enough practice, or do you need a good genetic base to start from

also

>WAWLT?

>>40112767
https://youtu.be/t1r6BmNJX6Y

>>40113260
Yes you can learn to sing, like you cans learn to do anything.
Genetics may hold you back from being the best, but not from getting good.

>>40113155
I get that, but none of that has anything to do where you claimed that our government was paying a fortune to import your doctors.

From your posts it sounds like it's mostly your governments fault, going so far as to even send your students to our schools, which seems weird to me when your country needs their doctors so badly. I assume your mention of forcing them is something like if we pay for your school you have to work where we tell you for x amount of money for x years? If so that seems fair, there are corporations here who did that for Pharmacy (Wegman's) back when Pharmacists were in high demand.

I'm sorry to hear it either way though, it sounds like the government really needs to find a way to make the facilities better in the area to have any chance to get people to actually want to stay...

>>40113260
Voice training can do a lot, starting late and not having genetic talent are gonna put your cap pretty low, but you can suck a little bit less every day

>>40112471
The standard trappy response to criticism is either

>"6/10"

or

>"projection"

or sometimes

>"ur insecure"

Pay attention, or just look through some of the previous threads. It's pretty awful.

>>40113092
spaghetti language > english fyi

>>40113284
People get paid more in denmark than in Brazil. There's not much the government can do about it apart from tying scholarships to x years working in the country. It's the reason that America has a fuckton of indian engineers and code monkeys

>>40112280
you know what manga is this from trap-lord?

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>>40113244

I'm literally reading a book while posting here.
This one, if you wanna give it a read as well: http://gen.lib.rus.ec/book/index.php?md5=90D4B21C3D44A3F7FD30979358018AF2

>>40113260

Yes but usually requires a good teacher/coach. Or a lot of dedication.

>>40113256

9 weeks = 1 prep cycle and 1 comp cycle

I don't understand what the issue you're having here is. Elaborate a bit more?

>>40113284

>none of that has anything to do where you claimed that our government was paying a fortune to import your doctors

Why do you think so many of our doctors are just emigrating? You think they're jumping the fences to get in your country and work in a banana stand?

>going so far as to even send your students to our schools, which seems weird to me when your country needs their doctors so badly

It's mostly because the government wants to graduate excellent professionals, so they spent the money to make our students even more proficient and prepared, while also giving our doctors easy international networking (medicine is probably the field where networking is the biggest deal).

>>40113307

I actually don't, sorry kek

>>40113338
>I'm literally reading a book while posting here.

right, so you can't sit down and read a book for a couple hours without shit posting in your phone?

Jesus

>>40113338
What United States government program pays money to Brazilian doctors to get them to come to the US and practice?

>>40112971
At the moment not focusing exclusively on PL, nevertheless it's still my main focus before bodybuilding. Will check out Texas method and Madcow and start stretching 3x per day. Thank you so much.

>>40113338
>You think they're jumping the fences to get in your country and work in a banana stand?
Obviously not, but your initial statement was that we were "paying a fortune to import your doctors," which I don't think is true.
I don't think we pay doctors from South America more than we do those from other countries, or our own. Infact it's likely less, and there are also more hoops you have to jump through to get here.
It's kind of a moot point now though, so for the sake of posting again I would like to know one thing. As of now, where do you intend to practice post graduation? Obviously subject to change.

>>40113338
>>40113286
>>40113273

could it done on your own without a teacher

if so, how would one do it? are there any good books with fundamental theory and exercises

i don't believe the snake oil singing programs like singing success or whatever

>>40113232

>Implying there's much of an overlap between the level of advancement of trainees on Sheiko and on TM.

So we can agree that Sheiko is for advanced trainees that can't do the weekly programming of Texas Method?

Jingles. 95% of the chumps in /plg/ are not that advanced.

>>40113427
Idk but if you ever find out please come back and let me know

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>>40113358

Computer*
I'm used to studying while doing another activity. Keeps me focused I guess.

I usually only go to the veranda or a park to chill and read if I'm reading a novel or fiction book.

>>40113400

Check these out http://imgur.com/a/l54a1

>>40113414

I have no idea.
I haven't even figured out which field I want to specialise in yet.

I'll probably get my PHD or maybe even do the residency outside. I'd only really think of emigrating if I'm in a serious relationship with a guy from somewhere else, or if later down my career I get a big offer from outside. But I don't know, I don't give many thoughts to these things yet.

>>40113429

SS -> TM -> Sheiko is literally what I've always recommended since 2015. You're arguing this with the wrong person.

>>40113371
>>40113480

>>40113497

How the hell would I know, I'd rather work in literal hell than in the USA.

>>40113338
>
9 weeks = 1 prep cycle and 1 comp cycle

I don't understand what the issue you're having here is. Elaborate a bit more?

So what, like the 4 week (4 day) small load preparation 3 and then the 5 week small load competition?

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YOU JUST STOOD THERE SCREAMING
FEARING NO ONE WOULD LISTEN TO YOU
THEY SAY EMPTY CAN RATTLES THE MOST
THE SOUND OF YOUR OWN VOICE MUST SOOTHE YOU
HEARING ONLY WHAT YOU WANT TO HEAR
AND KNOWING ONLY WHAT YOU'VE HEARD
YOU, YOU'RE SMOTHERED IN TRAGEDY
AND YOU'RE OUT TO SAVE THE WORLD

MISERAAAAAAYYYYYYYYY

>>40113520
Why so anti USA? :(

>>40113520
It sounds like you made something up.

>>40113480

>SS -> TM -> Sheiko is literally what I've always recommended since 2015.

Is that why you keep posting a Sheiko beginner routine?

>>40113561
That is the most incomprehensible and useless routine i've ever read desu

>>40113547

Did you get Hardwired... To Self Destruct yet?

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>>40113561

Sheiko and Dietmar's definitions of a "beginner powerlifter" isn't what you think it is.

>>40113552

dw about it bby

>>40113539

Any of the programs, doesn't have to be the small load. But yeah, run a prep cycle then a comp cycle and it will end right next or right at your comp.

If you need to add a week, just add a week from any prep cycle you want. If you have to remove a week, remove the initial weeks from the start of the comp cycle.

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>>40113602
oh

did i

love the whole album but I especially love:
Hardwired to self destruct
Atlas rise
now that we're dead my dear
confusion
here comes revenge

how you feel about BLEST novice as an alternative to SS?

>>40113480
Thanks again!

>>40113687
The early novice is pretty much TM. So Id do SS for as long as I could then do Blest.

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guys

red velvet halo top

is fucking amazing

>>40113744
What do you feel about the current state of plg?

Also, enjoy this
https://youtu.be/qqK1FrO3BdM

>>40113744
...norselean?

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>>40113791
unfortunately, never going to happen

>>40113782
its whatever i guess

pretty shit but its not like it hasn't been that way for a while.

>>40113833
norse youve always been my favorite poster
I believe in norselean

>>40113833
If trappy left it would allow plg to finally start over.

I fucking hate him more than anyone.

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>>40113855
maybe some day

if I won the lottery it would happen

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Bodorio would have liked this

*tears ups*

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going through the other folder I have of women and I have so many NSFW ones I want to share with my friends here in plg :(

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>>40113970
>>40113863

You were the one destroying the general.
Me and the guys just kept hoping you'd leave but you never did, so they left in favour of communities where you are not (discord/facebook).

But you'll never accept it because that means having to deal with the consequences of your actions. And you aren't mature enough for that.

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>>40114035
kys

>>40114035
>Me and the guys
kek

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>>40114034

People are too sensitive about pictures nowadays

>>40114080
plz stop posting illegal young boy dick

I just realised how weird parks are.

There's a bunch of play equipment out in fields scattered all over the country for people to play on.

Like... How did that become a standard thing

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>>40114094

?
You seem to be mistaking me with someone else.

IMPORTANT
http://www.strawpoll.me/12175043

http://www.strawpoll.me/12175043

http://www.strawpoll.me/12175043

>>40114080
Do women have an advantage pulling sumo relative to their conventional?

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Any reason I shouldnt kill myself?

>>40114149
No. End it

>>40114155
You're a piece of shit, I guess you do take after your father LOL

>>40114136
not trappy answer
women often have stronger legs than upper bodies and the upper back strength required of starting in a more horizontal back position in conventional deadlifts makes sumo more favorable to the average woman's strengths

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>>40114149
>sheiko without the prep cycle

??!?!?!??!

Did you just run the comp cycle

>>40114149
try harder

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>>40114122

Holy fucking shit those are some thiccc ankles o_o

>>40114149

>sheiko without prep cycle

W-what?

>>40114136

I'd say they have a bit more advantage than men, considering women's legs are much stronger than their upperbody. Since sumo has your back on a more vertical angle, it uses more of your quads and less of your back muscles.

>>40114179
Well you test new maxes at the beginning of the prep cycle, so I went back to a prep cycle after that to accommodate my meet schedule

>>40114193
>meet schedule
>under 300 wilks

>>40114179
>>sheiko without prep cycle
>>40114179

I meant without comp cycle, sorry

>>40114149
Same wilks, 3 years. Granted I ran a year of SS without knowing you were supposed to increase the weight. (I literally didn't increase the weight for months at a time because I am genuinely retarded)

>>40114213
>Granted I ran a year of SS without knowing you were supposed to increase the weight
So you didn't even come close to running SS
and this is why people say its a meme

have you read the sticky? maybe your wilks would go up if you didn't do really dumb shit

>>40114189
So you're better at sumo than conventional?

>>40114233
That was over 2 years ago and I have since read the sticky lol

>>40114213
>>40114233

every time you see SS not working is when people aren't doing it correctly

really makes you think

>>40114262
>pushing a narrative even though I never said SS didn't work

>>40114243
good luck
the good news is it's not like you don't have a million more ways to improve the rate at which you make progress, you mostly just don't know shit

>>40114274
I went from 260 to 280 walks since December so I'm on the road to recovery. My stats are over 1/2/3/4, but I also bulked those entire 3 years so my body weight has ruined my wilks.

https://www.youtube.com/watch?v=2DLf3CWwgg4
does this remind anyone else of norse?

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>>40114239

Yeah, but I don't train much of either since I focus on WL.

>>40114155

SOOO

HOW DID IT GO

YESTERDAY?

>>40114311
It a lot of fun

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Who here /hype for this week/?

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>>40114367
wtf sheiko??
who is this and what happened to fat retard
>thursday is heavy deadlifts
:)

The three worst trips are here ew

>>40114311
>I don't train or compete
Got it

Gonna be starting sheiko for the first time this tuesday. Am I stupid for thinking that it won't be that bad? I have shit endurance but for some reason I think I'll be able to pump through the workout.

>>40114380
Still fat retard, wanting some gud lower programming since C6W was getting too exhausting, figured I might as well do the upper programming of Sheiko too. So here we are, and hopefully my squat will get fixed.

>>40114399
I have shit endurance usually and I got through the first week with no issues. Isn't supposed to be challenging until week 3 for intermediate medium load though.

Fuuuaaark

Upright status achieved, spinal erectors still screaming in pain.

May have to switch to highbar for a spell, I'm not sure what's agitating them other than the inherent shear involved in lowbar, but i thought i got over that like 2 years ago.

>>40114449
>>40114399
Sheiko isn't hard. You just get bored then shit out PRs on the skills test.

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Just a loving reminder to everybody to train your spinal erectors for a healthy, happy spine.

As well as light barbell curls for high reps while slowly increasing the weight over a prolonged period of time help strengthen ligaments and musculature that support the wrists.

:)

>>40114519
how to train erectors

>>40114533
Snatch grip deadlifts are my all time favourite.
Back extensions are my second favourite.

Those two are good enough for me, but you may not enjoy them, or be able to fit them into your programming so I recommend you experiment as there is many ways you can train them, directly and indirectly.

>>40114546
back extensions?
is ghr close enough?

>>40113480
>I usually only go to the veranda or a park to chill and read if I'm reading a novel or fiction book.
Tell me when you go to Ibira so I can meet you there ;D

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>>40114392

But I do both things?

>>40114533

Deadlifts, squats, goodmornings/hyperextensions and variations.

>>40114325

stop being a bitch REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>40114583

http://vocaroo.com/i/s12QDFKTMW2A

>>40114560
While beneficial in their own right, I don't think they are similar enough, however, I don't know for certain.

Off the top of my head these are good lifts for spinal erectors
>good mornings
>Romanian deadlifts
>reverse hypers
>rack pulls

>>40114594
I know you like it there and I'd like some company too

I'm always alone when I go...

>>40114519
Thank you for not responding to me directly as to not come across as condescending.
Will implement snatch grip dls Soon(tm)

>>40114596

Add heavy front squats, remove reverse hypers.

>>40113414
>moot
literally who?

>>40114594
Ok post a total from a sanctioned pl meet. Or even a wl meet. Or your gym total.
What I'm getting at is you can't legally compete because you're a tranny.

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>>40114613

Stop it I'm not trying not to fap.

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>>40114609
Funny enough I was going to but just didn't.

>>40114608
New favourite trip

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>>40114622

I have done 63/75 @48 class in comp

>What I'm getting at is you can't legally compete because you're a tranny.

You know I can get all the way to the olympics if I wanted to, right?

>>40114613
>>40114625
Can yall please stop? I've already fapped 3 times today, last time being 20 minutes ago and my benis hurts.

>>40114645
>You know I can get all the way to the olympics if I wanted to, right?
nah

>>40114645
>if I wanted to
lol

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I'm afraid I can't let you do that starfox

>>40114645
That's actually pretty good...

>>40114645
I asked in the other thread if I can do Sheiko in 90 mins or less and you said to keep the weights low to rest shorter between sets. Is this going to make the program less effective If I have to keep the weight low?

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>>40114657

Yes, trans athletes have been allowed in the olympics for 14 years already.


>>40114659

You get what I meant :P

>>40114676

It's okish but I only outtotal crossfit casuls. Always get reckt by the girls who actually do WL.
Sometimes I get reckt by crossfit casuls too tho.

>>40114645
>You know I can get all the way to the olympics if I wanted to, right?
You are a LITERAL GDE.

You didn't lift when you were sane (non cross dressing).

Your lifts are shit now.

At least you won't bear children.

That bloodline needs to end, lol.

I hope you don't have siblings.

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>>40114646

You need some self control, anon. Let me help.

>>40114645
Those numbers aren't good for a male. Anyway, do you have proof?

>>40114505
I think it's pretty fun, especially the bench and deadlift stuff. Of course, only one week in, so I'll probably get bored soon.

>>40114673
>>40114689
FUARK

>>40114689
REEE

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>>40114684

I don't mean you should deflate 10% or anything like that. Use your actual maxes and just adjusts slightly up or down if needed.

>>40114702

Yeah but I'm female.

Post your all time PR song

https://m.youtube.com/watch?v=vHdV2wa86BI

>>40114725
Women don't have a FAT FUCKING DICK

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>>40114719
>>40114714

You boys just need some self control.

>>40114726

I would but I'd just be made fun of for my taste in PR music. Again.

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>>40114732
Neither do I

>>40114738
1. You're not anon
2. We all know what you look like, it's not a mystery
3. Just post it

I don't know why 1 and 2 annoy me all of a sudden

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>>40114726

https://www.youtube.com/watch?v=G6hImLDDcps

>>40114732

Implying I do lol

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>>40114738
oh my god

>>40114758
You need to lift first to have a pr song

Why can't sheiko into rounding formulas on the spreadsheets? REEEEE

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>>40114781
just round down yourself nigga it ain't hard

>>40114781

Cause it was made for kg

>>40114789
>round down
>down

>>40114791
oh yeah lol There should at least be an option for increments of 5 though.

>>40114789
Send this your irl buddies
https://youtu.be/YfF7HqZm_vA

They're pretty cool

>>40114807
moo come back

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>>40114805
just round up yourself nigga it ain't hard

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>>40114805

Hm, yeah I guess I should add that to the spreadsheets I link here.

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>>40114753

You're right I should change my name.

This is probably one of my favorite PR songs right now. These guys were awesome live.
https://youtu.be/Bq6IuZIJhuI

>>40114760

I have too many.

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>>40114807
roger that moopy poo

= music q Allah akbar ear rape

1

= music play

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Why do all the chinese oly lifters not do a split jerk?

>>40114823
trappy i have three questions.
What book to read on programming? I know as much as i need about form but nothing about programming.

What can i do to get my back stronger when i was bulking i was at a 170 kg highbar squat but i only was at a 176 kg deadlift. Wtf? My back always rounds

And the last question. In my opinion there are two ways to squat. The one is getting the stretchreflex from the hammies like a lowbar powerlifter and the other one is smashing your hammies into your calves like an olympic lifter. Is the way olympic lifters do it bad for your knees in your opinion?

>>40114876
* hugs *

>>40114879
>i know as much as i need about form
>asks 2 form questions in one post

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>>40114876

Only the consistent ones do split jerk.

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>>40114876

>>40114911
THAT

FUCKING

FACE

holy fuck lmao

>>40114922
Is there a reason you ignored my post. I hope you know that I'm hurt.

>>40114902
The second one isn't really a form question as i know how to get tight and how to keep my back straight. The problem is my erectors are too weak.
And while the last one is a form question it's one that hasn't a real answer yet. It's still being discussed and i'd just like to know what trappy thinks.

>>40113928
*tears up*

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>>40114879

If you wanna read on programming, there's:

Practical Programming for Strength Training by Rippetoe and Baker
Science and Practice of Strength Training by Zatsiorsky and Kraemer
Supertraining by Verkhoshansky and Siff
Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Everett
Weightlifting Programming by Takano

These are the major ones that are available in english (Sheiko has very good books but they're all Russian-only for now).
Then there's of course the specialised books, stuff like Lascek's Texas Method books or 5/3/1 books, among many others.

>i was at a 170 kg highbar squat but i only was at a 176 kg deadlift. Wtf?

I'd wager your problem with deadlifts is not your back.
You're just not engaging your erectors, lats, core, and hamstrings well enough - or your glutes and hams are weak - or your lockout technique isn't good enough.

>Is the way olympic lifters do it bad for your knees in your opinion?

No.
But remember, even water in excess can kill you.

>>40114966
>But remember, even water in excess can kill you.
Not if you space out the consumption of water to consume and excrete an optimum amount.

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>>40114899
Lemme get in that

>>40114976

trip on bauer

Almost 1am on a Monday and I'm laying in bed listening to Anime tunes

Who else here a /failure/

>>40114976
>Not if you space out the consumption of water to consume and excrete an optimum amount.
Then it wouldn't be in excess

>>40115007
An optimum amount of water will make your urine pale yellow, so when your urine is transperent you are technically drinking in excess, which doesn't kill you.

Look kid, water is pretty fucking safe, the snooty would have worked better if she said
>even bathing in lava can kill you

That I wouldn't disagree with

>>40114966
Thanks for the suggestions.

I'm pretty sure it's my back. I have a few reasons to believe that. I am weak of the floor. Once i am at the knees i'll lock it out no problem. Generally you could say that might be quads but the fact that my highbar squat is decent i doubt that.
The next reason is that my highbar squat is way better than my lowbar squat and the highbar gets better the more upright i am. I'm pretty flexible and wear weightlifting shoes so i can get very upright.
And the last reason is that my back rounds when i fail or weight gets heavy.

>>40115021
Uhm no the analogy was pretty spot on. There actually is water poisoning if you drink way too much you can shit the bed.

>>40115041
False equivalence, your body loses all its water after you die, so you ever truly have an excess.

Do Sheiko sheets work if you plug your maxes in as pounds?

>>40115021

http://www.nbcnews.com/id/16614865/ns/us_news-life/t/woman-dies-after-water-drinking-contest/

http://www.mirror.co.uk/news/uk-news/woman-nearly-dies-after-overdosing-9377317

http://www.cbc.ca/news/canada/manitoba/winnipeg-mom-mdma-daughter-death-1.3811874

>>40115074

Yes

>>40115074
What a retarded question, Dino. Kys

>>40115078
If drinking too much water could kill you, you'd already be dead because you've been drinking thousands of gallons of water since you were born you fucking idiot.

>>40115078

Fuck off. Nobody is randomly going to drink 6 litres of water by accident.

>>40115081
Has Sean finally fucking come back? Where have you been? Find out your father died in a back alley somewhere?

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>>40115026

Hm, I guess you have weak lumbar erectors then. Weird, not common for people to have weak backs when they squat highbar.

I'd recommend switching to lowbar for a while and subbing deadlifts for deficit DLs and snatch DLs. And DL 2-3x per week.

Or maybe you just aren't engaging your muscles well enough to get you tight enough to get the bar off the floor, so you lose a lot of tension and strength right at the start.

>>40115098
>>40115089

Sigh, the shit I have to put up with sometimes...

>>40115089

Go drink 6 liters of water in 15 minutes and get back to me about how you can't die by drinking too much water.

>>40115105
I'm not him, but I wish Sean was back :(

>>40115115
You physically can't because your body rejects it

Don't defend the tranny or you'll pay for it, cock sucker.

>>40115118
Ok Dino

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>>40115105

If sean came back here without asking for my permission, I'd tie him to the ceiling fan by his balls, then cover his face with a wet towel and slowly empty a bucket of milk over him while he spins around - until his fat desperate shaking and squealing body ripped his scrotum off.

He knows better than to mess around with me.

>>40115113
Why do you specifically say it's unusual for people who high bar squat to have a weak back? Going by what i know i'd say the highbarsquat puts less strain on the erectors than the lowbar and therefore i'd be more surprised if a lowbar squatter had a weak back.
I thought about upping the deadlift frequency but i am slow cutting right now how much volume would you recommend.
I doubt that i don't get tight enough as i get really tight. I let my friends record me some times and my back is always flat when i pull the slack out and i specifically focus on tight back, flexing lats and getting stiff all around my core.

>>40115124

I agree that you're not going to drink enough water to kill yourself unless you actually try, but that doesn't mean you can't get some negative side effects from drinking too much water.

>>40115179
You call Sean fat, but haruh-chan or whatever his name is called Sean ripped and lean???

How best to integrate OHP in Advanced Large Load? I like shoulders and don't want to give them up as I go into the PL niche.

>>40115188
Sean is at least 150kg, emotionally.

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>>40115182

Highbar puts more strain on your thoracic erectors, and lowbar on your lumbars.

The volume recommendation will depend on where you are atm. But you can just take the amount of sets you currently do, and just increase it with more worksets or extra backoff sets after the worksets. +2-4 initially, then more later if you feel it's needed.
Keep in mind you should focus on doing volume instead of intensity, so don't try to max out your DL for 8 sets - drop the weight to 75-80% of your 1RM for 3reps, 70-75% for 5 reps - and then do a bunch of sets.

>>40115188

His photos have been posted here before, he's a chubby 18% bodyfat who wishes he was 10%.
He has abs from the steroid use though.

>>40115195

Do them instead of incline bench on the fourth day.

>>40115179
This perfectly describes my fetish

>>40115228
Repost them please

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>>40115237

Started doing shrugs once a week and my back and neck actually feel better.

>>40115228
Why are your spreadsheets different from the programs in the app?

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>>40115296

They aren't, only the intermediate small load is slightly different (changed a board press for regular bench press).

>>40115228
Ok maybe i should have mentioned that my lumbar spine rounds and not just say the back in general.
I train three day per week and pretty much do mad cow at the moment. So you would recommend just adding more sets on wednesday and not add deadlifts (or a variation) on the other days?
A backoff set is a lighter, higher rep set after the low rep set if i understand correctly? Like in madcow the 8 rep set after the three rep set

>>40115275

>Current photo on left

>>40115303
Why didn't you post it you stupid fucking bitch

>>40115303
In the app Intermediate medium load has incline bench on day 2 week 1, your sheets dont

>>40115195
I unironically shoulder press and BTN press/push press once each a week on the three day med load. Just for ~25 reps over three or four sets.

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>>40115310

I'd recommend deadlifting 2-3x per week and doing a better program than madcow tbqh aka TM

>>40115323

Shoo

>>40115340

The intermediate medium load sheet is straight from his own forum. All I did was add colours to the intro sheet.
If the sheet is different from the app, that means he updated his program in the app (the sheet is older).

>>40115228
I can only OHP once per week? :,(

>maxed out rack pulls for giggles today
What did you guys do at the gym this weekend?

>WAWTT
>WAWET
>WAWLTT
>WAWFT

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>>40115368

You can OHP every workout if you want, really.

>>40115363
Would you recommend following what the app says vs the sheets?

>>40115363
How well would tm work on a cut? I think the 5x5 would kill me that's why i chose madcow. I am open to deadlift 2...3 times per week but how. A volume day with higher reps (6...10) and an intensity day with 3...5?

>do Sheiko on a cut
>bench is going fine and deadlifts going great
>squat feeling really shitty
>buy SBD sleeves
>go into squat today
>all sets feeling RPE 8
>add a couple extra sets and go for a couple extra reps here and there
>at the end of the workout go for a 90% single
>hit it at RPE 9

What the fug

SBD knee sleeves are magic

>>40115275
me on the left

>>40115379
I feel like you're just lying cause you'd gain some sadistic joy from watching me destroy my shoulders.

>>40115379
Hey trappy guess what

I'm doing Sheiko and during the 5x10 chest muscles accessory

I did the first 3 sets as OHP instead of dips or incline dumbbell bench

HAHAHAHA BORIS BTFO

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>>40115394

I don't think the difference is of any significance, really. Just do the one you think looks most fun or is more practical for you.

>>40115575

OHP will improve your shoulder health, not destroy it.
Just do as accessory instead of "deltoid" or "triceps" or "dips" or whatever you have on the day.

>>40115400

Well, if you don't have enough energy for 5x5 then sure.

Volume is about the number of sets, not the reps.

>>40115275
Steroids for that, fukken lel.

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>>40115642

I'd kill you in a fight dino

>>40114725
You can't compete as a female with a penis, at least not in the 1st world. But I don't believe you competed anyway.

>>40115660
Not dino.

I outlift you, outweigh you, and I cum in a pussy that I didn't have to find in the backpages you faggot leaf.

>>40115678
SEAN

B T F O
T
F
O

Get back on trappys cuck leash.

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>>40115671

>You can't compete as a female with a penis

Are you living under a rock or something?

Transgenders post-SRS were allowed in the olympics sports in 2003.
Transgenders non/pre-SRS were allowed in the olympics sports in 2015.

>>40115636

>only the first 3

>>40115702
Oh that's cuz I did dips for the last 2 sets

Lel

But still

Boris blown the fuck OWT

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>>40115702
>Are you living under a rock or something?
99.97% of the population does not know, and does not need to know who does and does not cut of their dick.

So shut the fuck up.

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>>40115712

He actually has a huge list on his forum with suggestions on alternative accessories for everything. And he always insists people training with his spreadsheets should adapt and change the programs.

>>40115732

That's not what I said. Has the cuckoldry eroded your brain cells or something?

>>40115702
Female to male you stupid fuck, because it isn't an advantage.

>>40115746
I know I'm just memeing you trappy

But for seriousness, I am this guy: >>40115404 and I'm wondering how knee sleeves could help so much

Also after I finish this prep cycle of Sheiko if I hit my goal of a 125 kilo bench I'm gonna run the next one for OHP instead, is that okay? I just want really juicy fuckin delts and upper chest

>>40115746
>He actually has a huge list on his forum with suggestions on alternative accessories for everything. And he always insists people training with his spreadsheets should adapt and change the programs.
Got a link?

>>40114899
i will save any version of this meme

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>>40115756

No, both mtf and ftm.
Why don't you spend 5 seconds on google you dummy? Why didn't ya think of that?

>>40115762

ik :)

> I'm gonna run the next one for OHP instead, is that okay?

You'll probably have to mess around with the intensity %s a lot. OHP is a lot more sensitive to changes in weight than s/b/d.
But yeah the volume will work for OHP just as well.

>>40115768

http://sheiko-program.ru/forum/index.php?topic=737.0

>>40115793
> both
Show me one male that has been allowed to compete against women in WEIGHTLIFTING, not fencing or some bullshit like that.

>>40115826

They only allow females to compete in the female category, you dummy.

Why do you guys argue with Trappy? You enjoy getting BTFO on a daily basis?

>>40115834
Goddamnit you know what I mean. "Male to female" against "genetic female".

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>>40115793

Wait, you showed your dick?

gross

this guy who was pooping the entire time i was taking post-workout-pump selfies in the gym's bathroom mirror just walked out without washing his hands

fucking animals, who raised these people

>i will never know what barbells he touched

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>>40115878

They are allowed to compete, they just can't succeed against cis women. (the IWF has it somewhere in their website, but you can just send them an email or tweet if you want).

Contrary to popular memeing, cis women aren't weak sacks of fat and trans women aren't strong like men.

>>40115855

How can we learn if we never discuss things?

>>40115900

What?

>>40115793
You now posting full face pics? I'd do you.

>>40115641
Isn't volume = sets x reps x weight?

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>>40115939

>he hasn't seen all the leaked trappy pics

She has pics with cat ears. Cat. Ears.

>>40115793

Can you post your other programs that you had at that badass site of yours ? You already have in the drive the sheiko programs so upload them there ! Please I know you get a lot of hate for whatever reason but you are pretty much invaluable to many people. Also you had a section on the site that would contain nutrition information and I was pretty eager for the content, at least give a bit of info what the section would contain. Thanks for your general help in many threads!

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>>40115925
It is in the caption of that pic you posted, familia.

>>40115939
You can everyone else in plg.

>>40115908
lick them all

>>40115962
I've even seen her penor. In panties but still. The face pics are new as far as i know.