/PLG/

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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

reminder high bar squats are for real niggas only and sumo deadlifts are for fags

>>40116084
I'm a fag and I deadlift sumo but I'm switching to highbar soon so I can be a real nigga

>>40116092
ok good

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Reminder that the formula for volume calculations is
V = SF ∧ (XR + YW) - 7 <= 0 → F = 0 ∧ ¬((XR + YW) - 7 <= 0) → F = 1

Aka number of sets over +-RPE 7

alright for all the shilling for sheiko that goes on here I'm kind of curious.
Why sheiko? What's the benefit? what kind of progress can you expect to make? Can you cut on sheiko or do you have to bulk?
just red pill me on the whole thing

>>40116104
sucking le coach gods meme dick

>>40116084
I'm not a fag but I'm also not a real ass nigga. Sorry friend

>>40116103
We saw your joke.

Unfortunately, women aren't funny. And men pretending to be women are ESPECIALLY not funny. Except for Eddie Izzard.

But you are not him.

>>40116116
how the hell can you comfortable put the bar that low on your back?

>>40116104
Sheiko is a program with lots of volume at 70-80% and you can do monthlong cycle or 3-5month long cycles depending on your level of advancement

You don't have to bulk but you will make more gains if you do as with any program

You can cut but don't cut too drastically or you will die

You can expect to make 5% increases on all your lifts if you're earlier intermediate but that will slow down as you get more advanced

The rate at which you get less and less gains is determined by your GDE-ness

>>40116128
Trial and error. It took me a week to find the sweet spot and once I found it I never looked back.

God Master Rippetoe would smite me.

>>40116103
According to whom? Are you shitting around or are those equations actually something?

new thread already blows thanks to the nigger

>>40116155

>>40116155

>>40116155

>>40116155
>>40116155
>>40116155

new one where trappy not allowed

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>>40116117

What joke?

That is the actual formula, it's not a joke.

>>40116104

Cause it's good.
Benefit is you get stronger improve technique and don't get injured or burned out.
A lot of progress. People here have increased their wilks by as much as 40 points in one or two months.
Yes, we have had people successfully cut on Sheiko and still make ridiculous gains (as in adding 14kg to their bench press in 30 days while losing 6-8kg of bodyweight).

>>40116157

I'm not joking, that formula literally means "number of sets over RPE 7".
As for the sources on why volume works like that? Nuckols has a big metaanalysis on his website. Just google "strengtheory.com volume".

>>40116170
Nobody post in that thread trappy chan is a valuable friend and member of Plg and she is allowed here so this is the good thread

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>>40116080

Currently I do BP:85kg , OHP:57.5kg, SQ:120kg , DL:140kg all for 5 reps @ 85kg bodyweight that I achieved using the program on the pic. Though I felt like shit and overworked after I reached these numbers . Now I took a break of 1 month and feel better but want to change programs. Was thinking to start 5/3/1 with the bodybuilding template. My main goal is to do 100kg BP,140kg SQ and 160kg DL for 5 reps as soon as possible. Which 4 day program would you recommend from you imgur ones ? Also I'm starting to bulk a bit too so
maybe things will go better with your 4 day tm style ? I really don't know. Thanks in advance,you are the best.

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>>40116080
i had a look at all these spreadsheets and I don't see a single one that incorporates the OHP as one of the main lifts.

are you trolling me now?

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>>40116177
>What joke?
>That is the actual formula, it's not a joke.

Since we're making shit up:

>Trappy =/= woman.

What's really funny, is that my equation is factually true, and backed my billions of data points.

Someone tell me why i shouldn't do smolov

>>40116144
>>40116177
I'll have to take a look at all this then.
How do you go about picking one of the programs? like what determines which one to do?
also, are those gains permanent or more of a peaking kind of thing? can you expect to maintain the gains?

>>40116177
>strengtheory.com volume
What do the variables mean?

>>40116225
you'll want to kill yourself everyday for 13 weeks

Hoping that some of the old trips (or at least someone who actually lifts weights) is lurking.

How do you guys address torn callouses? I did a rack pull with lmao6pl8 today and ripped a small chunk out of my hand, and I still want to be able to train while it heals.

>ironlyfe

Do I just use straps for deadlifts and stuff?

>>40116225
Because you're natty and weak.

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>>40116198

Honestly, at the point you're in, my suggestion is either the beginner or intermediate medium/large load programs from here >>40116080

Do a prep cycle and then the first week of the comp cycle (where you test new maxes), then repeat.

You'll make insane progress.

>>40116204

They only incorporate OHP as accessory.
They are powerlifting programs. OHP isn't a competition lift.

>>40116211

I love how you use the pic made by bauer and alex, both close friends of mine, thinking it's gonna offend me. kekkkk

>>40116225

Injuries and feeling like shit.
If you wanna do high volume, do sheiko

>>40116250
why would i want to do your meme program

>>40116247
yes, and to prevent it happening again file down your fucking calluses

>>40116247
not old trip, do actually lift things
I actually found a solution to this years ago in drum corp with blisters, but it works for callouses too. Just patch the hole up with superglue, put one of the super strength or heavy duty fabric bandaids over it, then pull it out when you're done training.
it sounds crazy and it hurts a bit but it works like gangbusters. superglue was originally designed to be used to close smaller wounds in Vietnam, so its also got antibiotic/antiseptic properties

>>40116250
>thinking it's gonna offend me. kekkkk
I don't need to offend you to feel good.

God did a WAY better job than I could ever have dreamed.

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>>40116250
>They are powerlifting programs. OHP isn't a competition lift
>OHP isn't a competition lift
>OHP isn't a competition lift
>OHP isn't a competition lift
>OHP isn't a competition lift
>OHP isn't a competition lift

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>>40116255

I appreciate the compliment, but the author of those is Boris Sheiko. :)

>>40116247

Superglue and tape over it.

>>40116236

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

The formula for the RPE is still a WIP. No one seems to have put it into an actual equation yet.

>>40116232

Permanent.

If you're under 105kg pick either medium or large load.

If you're over 105kg pick any of the three loads.

If you want less volume, pick small load.
If you want mostest volume, pick large load.

>>40116281

>god

*tip*

>>40116292

Don't meme me about clean & press, you know I'm talking about powerlifting aka IPF competitions.

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>>40116263
>file down your fucking calluses
Yeah. I forgot my pumice stone at home when I came back after break, so my maintenance has been less-than-stellar. I've been pulling for volume rather than weight (sets of 10ish), so it hasn't mattered much until today.

>>40116275
Cool, I might try that.

Thanks, guys.

>>40116299
>>god
>*tip*

Think if it this way, if it was God, then you can blame God.

If not, then you are just a huge genetic mistake.

I mean c'mon, you won't even procreate.

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>>40116299
>powerlifting aka IPF competitions.
>IPF competitions
>IPF
>IPF
>IPF
>IPF
>IPF

>>40116299


Interesting I take a look at the beginner spreadsheet and looks cool. The thing is , without wanting to sound like a whiny bitch, is there a possibility of making it 4 day or should I suck it up ? Even if I could add a 4th day after the 3 standard ones that I would do more accesory work like dumbell chest/shoulder presses,lat work,more back work with cables etc . Is it a bad idea ?

You guys are fags

>>40116322
fuck you

>>40116322
>You guys are fags
You're looking for
>>40116299
>trappy-chan !!VHnwMVjcWZi

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>>40116313

>4 day

Just copy the 4day from the advanced large load spreadsheet, or do the 4th day of accessories like you want.

>>40116308

>you won't even procreate

I can if I want to.
Haven't really decided it yet, too young and busy for worrying about having children.

>then you are just a huge genetic mistake

Haven't they taught you how evolution actually works in school?
There's no such thing as a genetic mistake. Only genetic mutations.

>>40116299
How can F be anything but zero when the formula is 0^whatever?

>>40116263
>>40116275
Oh, also: I'll be in need of lifting straps soon. It seems like something that's relatively "disposable". Is it worth going for something nice, or should I just buy the cheapest ones I can find?

>>40116342
>you won't even procreate
>I can if I want to.

Just like you can go to the olympics if you choose?

Some things are NOT meant to be.

>>40116144
>>40116299
does it matter which prep program you pick? or no?
how do you cycle this?
this is a lot of damn configuring and planning just to lift heavy things and put them down again

Noob who is done with lp. Lifts at intermediate. Got second meet coming up. Texas method last couple months. Why switch to Sheiko?

my back recently healed so now i can deadlift and i got on canditos 6 weeks with a 345 squat and a 380 deadlift

can i expect a 405 dl by the end? currently just finished week 2

>>40116342
does sean really takes steroids? He looks natty
And do we have any face pics?

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>>40116346

F is zero if RPE is under 7. Meaning the sets won't count towards the volume.

If RPE is over 7, then F is 1, which gets multiplied by the number of sets.

>>40116349

The difference between the straps is not in the brands, but the material and the shape of the strap.
Some people prefer cotton, some people prefer "seatbelt fabric".
Some people prefer the teardrop, some people prefer the unsewn, some people prefer the loop.

No way of knowing which you prefer without trying them out.

Cotton grips the bar like a motherfucker, but doesn't last as long cause the knurling slowly destroys the fabric.
Seatbelt fabric doesn't provide a grip as tight as cotton, but lasts forever.

Unsewn is prefered by weightlifters, as you can quickly let go of it.
The loop is the most common choice, and it's easy to wrap it and use it.
The teardrop is the choice of some strongmen and powerlifters. It is the strap used by Eddie Hall on his 500kg pull, for example.

>>40116377

prep 1 starts gently and slowly ramps you into the full volume.
prep 2 starts full throttle and doesn't wait for you.

you can do
prep 1 and test
prep 2 and test
prep 3 and test
or prep 1 then prep 2 and test
or prep 1 then prep 2 then prep 3 and test

Also, read pic related.

>>40116358

No, for the olympics I'd have to qualify and compete.

To procreate you just need cash.

Are wrist wraps for bench a total meme or what?

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>>40116428

>when trappy gives the best advice to the person that was specifically avoiding trappy's advice

>>40116468
meme

>>40116426
sean = trappy

>>40116428

Your replies are always so well thought out and typed.

You can dumb it down every now and then pls.

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>>40116474
>best

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>>40116468

You mean WRAPS or STRAPS?

Straps would be a meme.

Wraps are useful to keep your wrist healthy under heavy weights.

>>40116417

Can you still make fast progress with TM?
If yes, do TM
If no, do Sheiko

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>>40116491

>including any text in the sapporo post

Ruined the meme.

>>40116488

I'm too autistic and ESL to write in english like a normal person. :(

>>40116103
Could you write those down with a formula editor. I am a mechanical engineer and those make no sense to me at all.

>>40116517
I love how u write its very cute even when the subject is serious :3

>>40116342
Can you have a babby with yours and Felipe's DNA?

>>40116421
my niggas?

i wasnt able to diddle consistently for a long time

>>40116563

Probably. Expect the most gains on those two lifts.

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>>40116536

∧ = logical conjunction
→ = logical conditional
¬ = logical negation

Makes more sense now? :P

>>40116559

I have no idea.

>>40116542

t-thanks y-you too

>>40116591
Yeah im doing some extra things on bench because ive heard that his program. isnt very good for it

>>40116606

It's notoriously bad for bench, but the two times I ran it I did have bench gains, but I think they were more from form.

>>40116630
ive noticed some improvement on bench so far but im mainly concerned with the diddle

>>40116644

Oh yeah you shouldn't have a problem with your deadlift. Pulled within 5lbs of my >estimated 1rm for a triple the first time I did it.

>>40116275
Who'd you march for?

>>40116656
nice

i think ill have good success cause of how little ive been able to do it in the last while the only thing that might be an issue is grip

>>40116666
>>40116656
oh what lower body accessories did you do?

ive been doing snatch grip dl and pause dl but im never sure how much weight to use

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https://youtu.be/0F33dOEstZA

Yesterdays training
Finally figured out that high bar is really the only way anyone should squat desu

>>40116688

Those were what I did for the deadlift variations. I mainly stuck to ab work and hyperextensions or leg press for the lower body accessories. For the deadlift variations I used about 60-70% of my entered max depending on how I felt.

>>40116715
How does coach trappy feel about that?

Did you ask his permission before you started squatting that way?

>>40116715

kys and trappy too please

>>40116731

Telling a 17 year old orphan to kys is bad and should make you feel bad.

>>40116719
leg extensions and curls are what i mainly do after the squats and DLs

i guess ive been unknowinly sticking to 60% of my entered deadlift and its been working

>>40116738

ok

>>40116715

please kill trappy then kys in your 18th birthday

>>40116594
does sean really takes steroids? He looks natty
And do we have any face pics?

>>40116723
>>40116731
Trappy did not tell me to do this
Its just the most logical way to squat if you dont have baby tier quads and baby stability

>>40116752

Looks like coach trappy will be spanking a little bad trainee tonight

>>40113661

Atlas, Rise! is my squatting song.

Hardwired, Now That We're Dead, Sweet Revenge, and Confusion were all right, but I prefer Moth Into Flame, Spit Out the Bone, and Dream No More.

The one song I almost always skip is goddamn Halo On Fire.

>>40116752
>Trappy did not tell me to do this
"Coach" Trappy, please. I don't want you to get fired as a client/athlete.

You better be careful. I'm sure Coach Trappy would not be happy if you two missed out on those records that he wants.

>>40116715
God your squats are so beautiful

>>40116468
not a total meme
not totally necessarily though

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i-i i don't feel so good lads.....

>move
>get sick
>stop taking supplements
>cut and lose 5kg
>lose a lot of strength
>do meme programs that get me nowhere

so i'm back to SL 5x5 with slow progression, what got me strongest, and holy shit dead-lifting after 5x5 squats just totally sucks. I couldn't even do 140kg for five reps, i was doing so much more when i was dead-lifting without squatting first.

so my plan

3 months of slow progression SL5x5 3 times a week with some upper body accessories, then reassess.

I might go from SL5x5 to the powerlifting to win novice program, it's what got me the strongest before i had to move. Basically i'm going to stop doing meme shit and do what i know actually works.

>>40116994
thas a nice meme

y not

>>40117002
my new program has me squatting and then deadlifting and it sucks dick i wish it broke up the days

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>>40117005
low mood
headache
light head feeling
tired
weak
not hungry

>>40117025
Do you oversleep at all? Like 10+ hours?

>>40117025
You might have low testosterone

Or maybe you're depressed

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>>40116994

Eat more.

>>40117002

Just eat more.

>>40117024

I have advice for you too, it's eat more.

>>40117025

Have you tried eating more?

>>40117051
wow thanks no ones ever told me taht before

even after i tell them i get at least 3400 a day and im only 5'7 185lbs

>>40117042
yer sometimes. but mostly i don't get enough. usually around 6-8

volume day is really killing me

>>40117059

I don't know who you are, but you should eat more.

>>40117024
It's just, my legs are already fucking killing me and then i'm deadlifting, i hope it gets easier as i get used to the program.

I HATE squatting. it's the only lift that makes me think "why the fuck am i doing this?"

>>40117051
>4,200 calories a day
>eat more bro

k brah

>>40117051
>eat more

OK, time for a shake in addition to my chicken

>>40117071
squatting isnt that bad but its hard on my hips

by the time im starting to deadlift i already feel like ive had an entire workout

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>>40117073

There's still more for you to eat.

>>40117082

That's the spirit!

>>40117073
this kek

why is everyone retards go to advice just to 'eat more'

>>40117089
SHUT THE FUCK UP!
H
U
T

U
P

Was close to 4 plate deadlift in 6 months of training but due to a prolonged cutting period and not training my deadlift it has gone down to a 2 plate deadlift. If i can deadlift 2-3 times a week are there any good programs you can recommend for this or will a simple 5x5 suffice to get to 4 plate, i have 3 and 1/2 months

>>40117112
what the hell

how does your deadlift go from almost 4 to 2 did you not eat any protein

>>40117024
Then separate them, you fool

>>40117119
b-but the program says

>>40117117
i was fat as fuck it was fake strength

>>40117124
did you just lean back and use your bodyweight to get it up

>>40117089
Maybe you should read more, because you're an idiot

>>40117112
>a prolonged cutting period and not training my deadlift it has gone down to a 2 plate deadlift
You're lying.

Unless you are dying of cancer, and you're a 10 year old girl.

A "man" shouldn't have the right to own property unless he can pick up 225 lbs. That shit is basic.

>>40117128
idk possibly i was just overall stronger, but it seems now since im about 14% bf its the hardest lift for me strength wise

>>40117139
youre wrong about something
you either starved yourself to death or are beyond retarded somehow

>>40117123
Fuck the program if it's making you miserable. Going in with that kind of mentality will cause your lifts to suffer, and you'll burn out
Do what works for you, not what some arbitrary program says

>>40117134
not lying literally didnt deadlift for 6 months, im sure i can easily go to 295 in a few weeks but after that its hard as fuck

>>40117085
it's my inner legs that hurt me

>>40117089
i've already eating a whole load of chicken, and had my daa+metamucil drink. i'm feeling full

I really hope i don't get sick, i have work soon ;_;

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>they don't understand I'm only memeing them

I luv u /plg/

>>40117147
its not making me miserable i just usually have to foam roll between when i finish squats and start deadlifts

>>40117152
yeah that too

>>40117156
i know ur meming u fucker

>>40117156
Haha guess what fagger

I only ate like 1800 calories today

Whatcha gonna do bout it

>>40117161
Then do whatever you want. Personally, I never do them on the same day, because one is always weakened by having done the other

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>>40117175

>willingly becoming a twink

Laugh at you. And tell you to eat more.

>>40117183
>willingly becoming a twink

never ever. always laughing at twinks when they cut

>>40117183
I'll compete in 66 if I wanna, SHW FATTIE

best deadlift set and rep scheme for strength gains go

>>40117206
6x3 twice a week followed by 5x5 stiff legged as an accessory

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>>40117187

Same here. Twinks shouldn't twinkify themselves even more.

>>40117193

But anon, I'm only between 93 and 105 right now.

>>40117206

Smolov for deadlifts.

>>40117230
>right now

>>40117242

I'm making my way to 105 for the future, was 93 for my last meet.

>>40117089

That vagina bulge is offending me!!!!

>>40117251
Ah nice. I'm gonna have to be 66 for the rest of the year and then I'm gonna speed bulk and indulge in my wildest fantasies to get to 74. After that I'm gonna slowly make my way to the 83s

>>40117225
wouldnt the 5x5 after be overkill?

>>40117290
Well Boris Sheiko has you do 5x3 deads then 5x4 to the knees then 5x5 goodmornings (which I substitute for stiff legged) twice a week

Works pretty gud, not overkill at all

>>40117265

Godspeed and good luck anon. I've been trying to make it slow to avoid gaining too much fat. I'm sitting at somewhere from 15-18% now at 220lbs. Was 203 when I started mid August,

>>40117322
I got a tip for you. Instead of just eatin n eatin whatever you want, and accidentally overloading on junk food, just eat your normal food and then pick one junk food to eat for the day - like one pint of ice cream or half a medium pizza or whatever

That way you don't just randomly shove food down your throat

>>40117347

I've got a pretty good system going. I eat 4 meals a day, each at about 1000calories and have a big glass of milk either when I wake up or before bed, and then on days I train I eat an extra smaller meal of 500-800 calories. It's kept the weight gain under control. Of course if I decide to make myself a pizza I know about 2000 calories are in that and combine two meals into 1.

>>40117419
Oh god damn I'm so fucking hungry

You're makin it worse REEEEEE

Today I had 2-3 eggs, two pancakes with butter, a few fries, a protein shake, and moderately small amount spaghetti and meatballs, plus tea here and there

This is terrible

>>40117525

So either eat more if you're not twinkifying or drink some water and go to bed if you are. Staying up for no reason won't help.

>>40117565
Yeah probably will just drink some more tea lel

I have to study for some shit so I gotta stay up, can't sleep anyway.

>>40117573

Don't stay up too late anon. A good nights sleep is one of the best things you can do for yourself.

>>40117587
You're right. I got to sleep a lot this weekend and I felt less depressed today than I have in weeks. Tomorrow night I'll go to bed early though. Got a big exam tomorrow that I needa not bomb though

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>>40117599

Good luck, and goodnight anon. Here's a bunny to help cheer you up.

Why do I never see people use half racks with the safety bars? I only see full cages. Is it really that much more dangerous?

>>40117619
Hehe it's got a little crown bunnies ain't kings of shit Lel

Thank you mysterious anon, goodnight

>>40117623
the thing i dont get about half racks is that thry always look like theyre. gonna fall over

>>40117637
youre killing plg with posts like these

>>40117630
Looks solid 2me
https://www.elitefts.com/eliteftstm-e-series-3x3-half-rack.html

>>40117650
thats pretty much a full rack

i mean like the ones clarence uses

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>>40117641

I'm just halfjoking ;)

Irony is probably my second favourite type of humour, only losing to double irony aka """"anticomedy"""" (only for cool nihilistic kids like me)

>>40117660
Oh a squat stand? Yeah fucking physics man. How does that shit not fall over?

>>40117670
the way they wobble makes me uneasy

https://www.youtube.com/shared?ci=IrFH5dySjWY

>>40117666

Trappy you're my favorite. Always so helpful. Always so cute!

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>>40117670
>>40117688

They can actually fall over if you treat them like a power cage.

Source: I've seen dozens falling over and I've fell them myself at least twice even with the babyweights I squat.

PS: Unless the stand is a single unit like the ones used in the IPF

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Neat!

I've been working on my OHP.


I'm moving my 10rep max from 130->175 over the course of the next 20 weeks and my 1repax from 170->233 shortly after that.


Here is where I'm recording progress.
https://www.instagram.com/p/BPmBV9UFEHC/


10 rep max is up 8lbs in 13 days.
And whoever was in that PLG thread a while back thay told me to read other Julius Evola books, I have them.

>>40117737
that stand has a huge base

If money is no object should I get a full cage and bench or a combo rack with safety rails?

>>40117761

ER racks are sexy as fuck

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>>40117761
I'd get a dedicated squat, deadlift, and bench station with 45plates for each. 35's and smaller would be shared.

Power cage is great for chins alone.

>>40117765
They are, but could I "die"

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>>40116211
>equation
But that's an inequality.

>>40117795

ER racks have safet ya nub

>>40117837
I know, but if I fall backwards I'm timber. I've never fallen backwards but the thought, man.

>>40117777
that poor hardwood

>>40117777
>Power cage is great for chins alone.

This is a really good point; you can't do chins on on ER rack.

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>>40117754

It is a competition stand, so it has to be able to hold over 500kg :P


Meme credit where meme credit is due >>40117825

>>40117745

Holy fuck I wasn't prepared for that THUMP noise

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>>40117862
I'm finally recognized for my hard work.

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I'm not a powerlifting guy (as you will soon notice) but I figured this was a good place to ask a squat question. I posted this in qtddtot but no response so far.

I've been lifting for almost two years and my progress has been slow to say the least. I got up to a 185lbs squat for reps (5x5, high bar) like a month ago but my form was whack and I ended up hurting my lower back. Now I've been deloading and deloading, working on form to the point where I'm only doing 145lbs for reps and I find it difficult ("ass 2 grass" style). I feel like my form has gotten better, but am I really progressing if my squat just went down 40lbs in a month? Were the numbers ever real? I feel like a weak faggot. Please respond.

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>>40118038

Do you wear weightlifting shoes?

>>40118038

Just keep at it mate.

>foot length is a 9
>foot width is a 10.5
FML will this message with the efficacy of squat shoes? I will definitely have a lot of room in the toe.

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>>40118090

Nike Romaleos and Weirui Warriors are wide fit.

>>40118090
As long as you don't do cleans or Olympic shit you'll be fine with extra room in the toes.

>>40118106
I wish they had more accurate sizing charts for the romaleos, because I can't find a width chart

>>40118061
I do not. I wear regular old air force ones. I would feel embarrassed lifting such a puny amount of weight in weightlifting shoes.

I'm also pretty poor. If I were to buy them though, what are some relatively inexpensive ones?

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>>40118106
>romaleos 3


wait srs?>

>>40118120
Don't be embarrassed. That's stupid. Be embarrassed if you go to the gym in full Gym Shark brand outfits with lmao 12" arms.

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>>40118120

Yep, I knew you didn't wear them as soon as I read your text.
It's a common issue really.

http://www.vsathletics.com/store/VS-Athletics-Weightlifting-Shoe.html

Check if they have your size, those are excellent shoes (vid related).

If they don't, here's a list of cheap ones: (look for sales, they are common really)

Adidas Powerlift 1/2/3 (1.5cm heel) <-
Wei-Rui Warrior (2cm heel) <-
Wei-Rui VX3 (2cm heel)
VS Athletics (2.8cm heel) <-
VS Athletics 2 (3cm heel)
Do-Win Gong-Lu 2 (2.5cm heel)
Sabo Gym (1.5cm heel)
Do-Win Gong-Lu 3 (2cm heel)

(<- are my recommendations)

>>40118132

Yep.
Adidas also released the Leistung 2 and Reebok the Legacy Lifter.

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>>40118132

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>>40118196
>>40118146
well fuck me.

which ones do I buy

>>40117857
It's protected. Built in 1952.

>>40117862
Kek, forgot to remove sound from video.

Gotta work explosiveness for OHP gains.

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>>40118253

The VS athletics shoes apparently have very high heels (3+cm), which might actually help you quite a bit compared to the 2cm heels of most shoes.

They are also really cheap, and durable, so might wanna consider them~

Not as fashionable as the Romaleos 3, though.

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>>40118290
Yeah, the VS is for serious all functionality.

Maybe if I get back into WL then i'll snag a pair, but tbqh for squatting and general training i think the romaleo and/or leistung will be just fine.

remember, I barely squat any more any ways

>banded smith machine calf raises

I've seen everything now lads

Does anyone else have an Instagram?

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>>40118331
o ya.

>>40118322
I feel like I'm on the creative verge of making something real great up in the near future. Stay tuned.

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>>40118317

The Leistung looks better now, but still is kind of ugloo.

Romaleos 3 for sure look more interesting.

>>40118345
Keep us posted

I find absurd exercises fascinating

>>40118370

I have done reverse band smith machine deadlifts.

I regret nothing.

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>>40118346
My thoughts as well. I did fucking love my adipowers, so I'd believe the leistung could be a hella good shoe, but it would have to be a shit load better than the R3's to convince me to pick it over them i think

>>40118370
me too.

There's this pretty hot girl at my gym that looks like old avril lavigne and current taylor swift combined into one and became a fitness chick

any way, she was doing jefferson deadlifts, but she was doing them weird, so that it was basically a jefferson lunge. Barbel went forward and she basically extender her leg out in lunge for each rep, shit was weird.

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>>40118317

But if I were you, I'd totally grab one of the Risto meme oldschool russian lifting boots. That shit would look awesome with your rugged style hahaha.

Not the cheapest pair of shoes though :s

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>>40118391

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>>40118391
>>40118402
tbqh those are dope

i dig the old school vibe

>>40118038

We're going to need to see a video to have any idea about your squat form.

Also, your height and weight would be handy.

ALSO, do SS, you fool. Not 5x5.

>>40118402
Oh fuck those are sexy

How high is the heel and how much are they

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>>40118391

>elevated heel to help with ankle mobility
>high top design to limit ankle mobility

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>>40118422

I'm pretty sure they can make the heels of whatever height you want.

Their shoes aren't that expensive, but the price of the boots is pretty salty. I guess cause of all the expensive leather used and being handmade by nonslaves. kekkk

>>40118450

Yeah, go figure. But them boots were very popular in that era.

>>40118417

And it's actually based on the actual boots they used, and not just a modern design made to look oldschool. Vid related

>>40118516
Let her catch you checking out that booty. Then have a lil smirk when she notices

>>40118345
Post it, boi.

>>40118516

>crushing hard
>clicking over the phone

you're a fuckin idiot kid

Well boardshorts, my gf got me 2XU tights (she sprung for the $200 top of the line model)

all I can say is I'm never going back
now to find a gym where they won't look at me weird for wearing them without shorts over the top

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>>40118670

You can't just tease and not post pics senpai~

>>40118557
bruh, same name as here.

>>40118523
yeah, thats what I'm saying, shit's cool

>>40118740
Gotcha

>>40117134
Have you met a normie? I mean, I'd recommend that everybody lift, but 225 is a lot of weight if you've never trained.

And there are plenty of great men who don't train.

>>40118691
would you fug sean? his body is lascekesque
;)

>>40118855

>And there are plenty of great men who don't train.

Name one.

>>40118855
I never trained in my life before but can ohp for 225 fro reps

>>40119129
jet li

>>40119163

He's 5'6'', try again

>>40119187
oh so you're insecure, you couldve said so earlier

>>40116715
song at 0:26 ? seems like something I could use for deadlift sessions

Just found out my local warehouse gym is closing down because the landlord is a bastard.

Oh well. Back to the local 24/7. Gonna miss all the cool shit and the training partners.

>>40119199
how the fuck is not having a dad have to do with closing his gym? wat

>>40119214

Clearly he's taking his issues out on the leaseholders.

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>tfw not sure if male pattern baldness in family
>tfw gonna risk running creatine anyway
h-here I go

>>40119382
Same here, except im not taking the risk.
Not worth it.

>>40119428
Maybe you could help me analyse the data:
>Dad
>60
>not bald, exact same hairline as me
>His father
>went bald in late 70s
>his oldest brother, near 70, not bald¨
>his other brother, 60-something, bald
>mother's father, not bald
>one of mother's brothers receded hairline, but not bald
>other brother, not bald

I mean, there are more that are not bald, but there's still the presence of two baldies.

>>40119444
>you
>retarded
sounds about right

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>>40119503
rude

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>staying up all night to prep for night shift

this is garbage

>>40118691

I look like an obese lobster right now, I'm sunburned to fuck and gf is visiting so a cheat day turned into a cheat week

>>40119506
Creatine really isn't as great as you think it is m8

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>>40119701
This. If it isn't banned by WADA then it's not gonna make drastic changes to your performance.

>>40119720
Whats up clarence

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>>40119727
Delet this

Should i reattempt my 5kg deadlift PR that I got to knees two days ago, OR should I take 2.5kg off?

On the one hand I'll probably fail both now lol

>>40119776

Why would you max deads twice in two days?

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>>40119780
To fill the void

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Are powerlift 2s a meme?

>tfw bought an SBD belt and too embarrassed to use it since my deadlift is only 4 plate

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>>40119792
I think they're good

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How much do I need to OHP to get shoulders like this?

229th for eating candy as a preworkout.

>>40119792

I wear them, and will hopefully squat 600 lbs on Friday, with my previous best being 585 lbs.

I vaguely recall some guy winning a European championship or some such in weightlifting wearing Powerlifts with some heel added on to them. Anyone who says the heel compresses under heavy weights has not lifted heavy weights in Powerlifts, or probably ever.

Fittingly, given the name, they're probably a touch better for powerlifting than shoes with a 3/4 inch heel. It's obviously a bit of personal preference, but powerlifters tend to like less heel than Olyfags.

Though for deadlifts, some flat, hard soled (not goddamn Converses) shoes would be better for most.

>>40119792
>tfw can't cop powerlift 2s in Europe
>tfw have to settle for the ugly pl3s instead

trappy stop posting please you are a big lad now and need to act like one.

>>40120087
i bought pl2's and i live in europe lmao

are you in one of the brown mainland euro countries

>>40117745

so you widened like i told you a while back, good job, but you could probably go a bit wider

also stop walking and pressing, what the fuck

>>40120190
>emaciated 100lbs
>big lad

according to numerous calculators i should eat about 2800 to maintain and my current weight

i weigh 78.5 kg, 181 cm tall

would 3500 be overkill when doing SS? or too low even? i have no idea

i was thinking of adding 1/4th of a gallon of milk (amounts to about 420 kcal) everyday on top of what i normally eat, which is like:

2-4 eggs
250g quark
pb&j sandwich
protein drink
1-3 fruits (usually bananas)
two big meals, usually consisting of chicken, rice & veggies

i did SS a few years back (just got back to training) and i stalled a lot because i didn't eat or sleep enough. don't wanna make that mistake again.

>>40120466
go for 3500. especially if you're not sleeping well.
i think you're spot on with the milk idea, but go with a half gallon

>>40119809
This can only be achieved with DB press

>>40120466
id go for 3000 even.
im 10kilos heavier than you and gaining about a kilo per week on 3k kcals a day.

Unless you work a job where you move around all day, because im a lazy bum.

>>40120597
kilo a month*

>>40120430
Can't just press right there. Fan is in the way

>>40120237
where did you get em breh
i live in belgium

>>40117860
>you can't do chins on on ER rack.
Max height, place bar on rack, pull your legs together.

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Pulled something in my lower back moving an empty barbell.

It's actually ridiculous how bad it is. I can't roll from side to side in bed or stand up without wanting to scream.

What the fuck man this is such bullshit. Squats were feeling awesome this past week too and now everything is fucked.

>>40120678
lmao

>>40120678
>moving an empty barbell
lol

>>40120626

yeah but you start pressing while you're walking, instead of stopping first

you also move your feet between a few reps

do you not tighten your quads or glutes while you press? you probably won't lose balance if you do so

this is why rippetoe teaches the press with that hip movement to start the lift. you won't see much movement when the weights starts gettign heavy, but the tightness is still there.

>>40120678

did you twist your body or flex your lumbar excessively?

most people have to try pretty hard to get injured with just a barbell

>>40120678

You should go to the doctor. They'll at least prescribe you something to make the pain bearable.

What are you training today and why?

deadlifts - gotta get freaky strong
volume squat - ^
leg curls - hamstring volume
back extension - lower back pump feels great
cardio for 30 minutes - fat

I'm new to the lifting game and I have some questions:
1. Will squatting and overhead pressing stunt your growth?
2. Isn't overhead pressing bad for spine?
3.Any drawbacks from doing compounds?

>>40121015
Bench, press, and sprints up this big fuckin hill
Gonna suck

>>40121034
1. Yes I used to be 7feet tall I squatted once and now im a hobbit.
2. Yes we all just hate our spines and do it anyway I recommend bending back as much as possible while doing ohp to avoid any strain
3. Yes your dick gets smaller

>>40120854
I was moving it to put back into one of those sheaths for storing and while I had it vertical I knocked it against the rack and that somehow made me pull something.

>>40120864
It's bearable just fucking awful that now I can't do anything fun for at least a week, probably longer. Guess I'll get my cardio and calisthenics on, my gpp is shit.

>>40119701
>>40119720
I don't eat any beef at all though, maybe it could have some effect.

Either way, I'm not out much money so it's at least worth trying and seeing.

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anybody feel silly taking supps on rest days?

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>>40119792

This >>40120056

The compression thing is a meme propagated by weightlifting shoes review websites.
They realised even the cheapest shoes didn't compress, meaning their job was nearly useless as reviews wouldn't be that necessary if all options are good.
So they made up this compression meme for the cheapest shoes, so it looks like their website is useful.

PL2s have been used in both PL and WL to win gold medals and break world records.

>>40121301
>massthetics

I feel a little sick but should test my new squat repmax @90%
Should I go or wait a few days ?

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>>40121321

>>40121326
Just test your 1rm preacher curl. Gotta confuse the body

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>>40121342

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>>40121356

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>>40121374
>>40119792

Also, the PL heels are made from the exact same materials as the PP2. PL1 and PP2 are basically literally the same shoes, just lower heels on the PL1.

>>40121356

I wish I had that first view while she clean and jerked me knowaimsayin?

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>>40121388

>>40121301
I only take vitamin D and that is only because i live above the arctic circle and we dont get sun.

waste of money

As a long limb lanklet, is it better to use technique like Koklyaev and Bolton use? Both of them prefer having shins next to bar, hips relatively high and relaxed upper back.

>>40121321
He failed

>>40121342
He can't train anymore because he's so fucked up

>>40121356
Of course they won't compress under that babby weight

>>40121388
He failed.

Conclusion: Buy real shoes.

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>>40121403

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>>40121431

>he failed

He won gold medal.

>He can't train anymore because he's so fucked up

That's because he's a retard, not the shoes' fault.

>>40121451
You're questioning layne phd norton. PHD. What the fuck did he do wrong? He has a fucking phd you know?

>>40121437
Damn cenas squats are pretty.

>>40119842
2nded
sour patch kids fer life

>>40121451
Here we go again...
I have both and prefer the powerperfects a lot more desu.

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>>40121451
>That's because he's a retard

Is that because of his squat form, excessive volume or both?

Doing more than 1 heavy set of deadlifts is fucking hard.
I think its because my upper back gets so tired and the bar path goes to hell.

>>40121469
might have been post knee surgery so he was going for perfect form light weight
that and oly highbar

>>40121496
but is it because the heel compresses on the powerlifts?

>>40121388
What happened here? It looks like he intentionally threw his leg out

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>>40121469

>trappy thinks she knows MORE than a PHD with a PHD diploma

This CUNT has NO LIMITS

>>40121565
Well, I kind of feel more stable with the PPs when going 4pl+ but it might just be placebo though.

>>40121575
>get a phd in dick sucking
>hurr im a doctor

>>40121575

i'll take my PrettyHardDick and shove it up his ass while he goodmornings his squat

fucking retard

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>>40121496

Because the Powerperfect's heels are 2.1cm while Powerlift's are 1.5cm.

The actual material of the soles are the same, Adidas themselves confirmed it.

Heck, the PL1 was literally the same shoes as the PP2.

>>40121575
Layne Norton's crippled, enhanced and talent chad body in ruins should really be the best advertisemebt for what he knows

>>40121580
I mean the body of the shoe may be better at least for you I don't know
But the sole doesn't compress and records have been set in them

>>40121635
And your bloated, flabby, sub-400 wilks body is a great advertisement for what you know

>>40121602
>bachelor's in biochemistry and PhD in nutrition
yeah probably knows what's he's talking about
>>40121616
Squats more than you
>>40121635
How is he enhanced

>>40121623

>>40121301 got me thinking

what's ur thoughts on supplements? are there some essentials? never seen you discuss it

i know multivitamin is full of conflicting studies
omega 3 is good if you don't eat fish
vitamin d is good if you don't get enough sun, but it's not as good as the real thing i think?
creatine is good

the rest is a meme unless ur deficient i think?

>>40121662
>How is he enhanced

it even says in his instagram u dumb fuck, not even joking, no one has noticed it yet which baffles me

>Layne Norton, PhD Dad. Powerlifter/bber. Scientist. BioLayne, Anavar Nutrition, & Carbon founder. 2x USAPL 93kg Nat Champ. 2015 IPF Silver Medalist
>Anavar Nutrition

>>40121662
>yeah probably knows what's he's talking about

You are right, I just can't help but laugh at faggots waving phds around.

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>>40121575
>>40121602
>>40121616
>>40121635

>judging the PHDLifter prematurely

>>40117051
>eat more
I hate this meme

>>40121769
Twink detected

>>40121673
the only people that arent vit D deficient are the people living near the equator and people with a rare condition

most people are deficient in vit d and b12

Do you guys go to the gym on foot or by car?

>>40121813
foot.

very good question thanks for posting.

New
>>40121870
>>40121870
>>40121870

>>40121497
who dis

>>40121857
Thanks my friend

It's really hot here, so i was thinking of going by car today