/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

>>40129460
Please tell me that's a 1RM and not for sets.

>>40129460

Erig Spodo meme is brought to you by Alex(R)

This meme is protected under USA copyright laws by the FBI, and stealing it can lead to jail time and fine.

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New thread

>>40129523

>>40129523

>>40129523

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>>40129540

Always proactive, that's why I like you Anonymous!

>>40129616

>posting a filthy oly in a plg thread

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>>40129628

Klokov is a crosslifter(tm) not a weightlifter! (or crossfitter)

>>40129647

O rly?

https://www.youtube.com/watch?v=7AtornpgRL8

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>>40129663

>2013

Please update your information, Klokov is now a Crosslifter(tm)

>>40129684


Shush Human, Klokov died March 2015

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>tfw first day of sheiko tomorrow
>tfw you know getting sheiko-dick won't even matter because no one but you uses your genitals anyway

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>>40129461

Yeah, I got a StrengthShop singlet for $40.

Eleiko knee sleeves for another $40 (had to have them send me a second pair after the stitching on the first pair popped).

And a BestBelt for $110.

The StrengthShop singlet is plain, the Eleiko sleeves have an Eleiko logo on them, but I was told both were okay for local and state level meets. I don't know why the fuck they'd be legal for meets one can use to qualify for nationals, but not legal for nationals, but them specifically saying state and local meets instead of just completely legal like any sane league might causes me to think I might need other shit for a national meet if I get there.

The BestBelt that I ordered on December was not on the Approved List released in fucking January, though the 2016 the BestBelt was actually ON explicitly said it was valid through 2018. I was told this belt was also okay for state and local meets.

How a belt goes from the approved list to NOT on the approved list for the SAME FUCKING BELT for any reason having to do with the integrity of competition or anything like that is beyond me. It's clearly just the fact that the IPF is run by Jew hacks. I'm going to qualify for national meets, do exactly one of them just to say I did, and then fuck off to less retarded waters for the rest of my life.

Maybe train as a pro wrestler and cripple myself in bingo halls for $100 a night. One giant fucking leap up from powerlifting, for goddamn sure.

>>40129700
Ah, right you are, thank you.
Both are Good Boys, however.
Tell me about your dog, anon.
>>40129825
Volume-dick is a meme.
I HAVE gotten stim-dick from a PWO with some questionably legal substances tho. Best workout ever and then my first ever experience with ED like 2 hours later. Was interesting.

>>40129874

$100 is probably overstating things, unless you're towards the top of the card.

Do people actually unironically do sheiko or is it just a meme

>>40129893
Not a meme. If I push the leg lifts too hard I'm not interested at all.

Comes back double the next dsy though

>sport

>>40129934
"Not interested" is not the same thing as "unable"

>>40129964
>>40129934

You heard it here first, folks: pushing legs too hard makes you gay.

>>40130004
Explains some things, dunnit

>>40129964
I can imagine being "unable" but frankly I can make myself hard under pretty much any circumstance.

Have you even jacked off for 12+ hours straight? I have. Dont doubt my dick. He may not be a monster in size but he just keeps.on going until the job is done.

>>40130051
>Have you even jacked off for 12+ hours straight?

Ever since I started PL the callouses on my hands have pretty much prevented this kind of behavior.

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does anyone know where I can buy microplates from that aren't expensive? I'd like to take them into the gym with me along with my blueberries muffins and other various gym snacks

>>40130051
Only when I was a degenerate meth head. Used to have a few puffs with the boys and then tell them I was going to the loo and lock myself in my room with my laptop

>>40130287

Canada, or USA, or OTHER?

>>40130287
>microplates
>not using multiple clamps

baka

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>>40130297
AUS

>>40130297

OTHER

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OW mine bar

>>40130297

USA

>>40130304
the gym i go to only has plastic clamps and i don't ever use them. I could use clamps but they need to be less than 2.5kg each.

I'm looking to progress in 1kg jumps for the bench

>>40130287
>falling for the microplate meme
Get some washers or loops of chain or something if you insist on such silliness.

>>40130297
USA

>>40130317
since you have bumper plates why do you squat in the rack instead of just dumping it

>>40130317

Just sell the bar to some local planet fitness :^)

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>>40130317
oy vey

>>40130297

Canada

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so kinobody sells 1.25lb plates on his site lol

https://store.kinobody.com/products/kinobody-micro-plates

>>40130375
Kino pls go

>>40130308

Jesus everything is so expensive in AUS

Just buy fishing weights and tape them on m8

>>40130381
theyre the cheapest i could find

>>40130384
yes, i hope that trans pacific deal Trump didn't sign on doesn't affect us too much

>>40130311

B.E. more specific

>>40130328

You don't need microplates you silly bugger, you're doing Sheiko

>>40130357

ER Canada

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>>40130404

Please kys.

Thank you.

Cheers.

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>>40129460
Squat onto my face trappy chan I love you!

>>40130317
Why do you type like blueshoes?

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lol look at the fucking shipping on these kinobody plates

>>40130384
>>40130297
>>40130287

Does no one read the goddamn sticky?

http://madcow.hostzi.com/Topics/Microloading.htm

Read the homebrew chains bit and then go to whatever you call Home Depot down there.

>>40130505

Cool. Thanks mate for this stuff.

>>40130436
he's a close friend of mine

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What a fucking day

>>40130666
very good post thanks for posting it

here is a (You) for your contributions

ps. sumo deadlifts are cheating

>>40130786

>being this desperate for trappy's attention

>>40130666
Bad im assuming from the sad pic

>>40130812
I just think he is so brave for posting here.

>>40130436
stare too long into the abyss

>>40129616

jerking with a kid on top of your head

baka these russians

>>40130308
Me to. Tfw everything you want to buy online takes months and incurs outrageous shipping costs. Americans don't know how lucky they are.

You can buy heavy washers aka microplates at plumbing supply or hardware stores

>>40130666
>not your personal blog

Although the way you carry on you'd be forgiven for thinking otherwise.

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Does power lifting turn you gay?

>>40130666

All right, Satan, tell Anon what the problem is so that he can make fun of you and your many, many insecurities.

would it be okay to only use one pair of 0.5 kg plates and then use 1.25 kg standard plates and above?

what this means is that say you add 1kg (2x0.5kg) one workout, then next workout you'd add 1.5 kg more, using the 1.25 kg plates (2.5kg total)

every other weight increase would be slightly bigger, don't know if it matters that much

>>40131133

If you need to microload in the first place, it's probably just easiest to try to microload with every jump.

Like, use the 0.5 kg plates, and the next time replace them with the 1.25 kg plates.

>>40130666
trannies confirmed for hellspawn shoo shoo pls go

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I lost my favourite doggo picture and now I'm so sad

>>40131145

that's what i meant

so lets say i start with 20 kg
first jump would be 21 kg
next jump would be 22.5 kg

which makes every other jump a tiny bit more

Decide what I'm training tomorrow.
I have to give bench and dead lifts a huge rest

>>40131207

Oh.

Well, if that's the best you can do and you can't just do up 2 kgs like a goddamn man, sure.

>>40131224

Dubs for bench and deadlift

>>40131230
I bet you feel really silly now

Tfw when you're finally able to out bench Phil's raw in equipment

>>40131235

Yeah, but no one will ever know it's me because I'm anonymous.

Now, for real, >>40131224
Dubs for bench and deadlift

>>40131227

"like a man" rofl

it's mainly for ohp, adding 2.5 kg 1-2 times per week when nearing 1pl8 seems impossible

>>40131244
How much of equipped is skill and how much is whoever has the better more expensive equipment

>>40131255
Well once you've bought the best bits of kit (Titan super cent, titan low cut skat and titan velocity or a tighter super cent) you've bought the best and everyone is using it. Knee wraps are mostly just who can tie them the tightest.

>>40131255

Dubs for realizing equipped lifting isn't about strength

>>40131305
It's about skill and equipment and bodyweight and... mainly strength.

Like I'm not going to bench 300kg in any kit.

>>40131472

why the fuck would you disable embedding

>>40131224
curls supersetted with curls

>>40131472
Whats up quasimodo

>>40131492
>>40131518
Nice work idiots, you bullied him to privatize his video.

>>40131538

>why the fuck would you disable embedding
how is this bullying

it looked fine btw

What angle do I need to record my sumo from for someone to form check?

As a lanklet is it better to pull using the technique that Koklyaev/Bolton use or is it just a drugaroo meme? They keep talking about hips high, shins close to the bar, pushing with heels and not flexing your upper back. Seems pretty different to what Rippletits teaches.

Also, is it alright to run the first month of intermediate large as a 110kg guy?

>>40131896

rip teaches hips high
rip teaches shins touching the bar
rip teaches pushing through the floor
rip teaches flexing your upper back (or a big chest as he puts it) because it helps keeping a neutral lumbar spine

>>40132172
O-okay, sorry. I thought Rip says to keep the bar an inch or so away from the shins during setups but those guys prefer the shins to be right next to the bar.

Does benching on a softer vs harder bench make any difference?

>>40131896
Yes

>>40132190

maybe i misunderstood your shin part

but during the setup you keep the bar over midfoot, and when you bend your knees your shins touch the bar

>>40132213
Thanks. I've been meaning to ask, do you know any decent coaches on the Birmingham area?
>>40132224
Yeah, those guys prefer to keep the shins perpendicular. Apparently there's less resistance that way? I'll see how it feels like tomorrow.

4^10 + 4^10 + 4^10 + 4^10 = 4^x

How can shorten the left equation?
and how do I solve x?

>>40132345
Divide both sides by ^

>>40132359
i dont follow
what do you mean is ^?
10?

>>40132345
4^10 + 4^10 + 4^10 + 4^10 = 4^x
4*(4^10) = 4^x
4^11 = 4^x
(powers must equal =>)
x=11

Tfw bench is on point 165kg single, 160kg single and 155kg x 2 pauses

3 Bench sessions within 4 days.

https://www.instagram.com/p/BPez9NDF22O/?taken-by=kbooey

https://www.instagram.com/p/BPkNTzvlhW9/?taken-by=kbooey

https://www.instagram.com/p/BPpSlT3FVg6/?taken-by=kbooey

>>40132413
how exactly do you go from 4(4^10) to 4^11?

>>40132452

are you real?

4^10 = 4 * 4 * 4 * 4 * 4 * 4 * 4 * 4 * 4 * 4

4(4^10) = 4(4 * 4 * 4 * 4 * 4 * 4 * 4 * 4 * 4 * 4) = 4 * 4 * 4 * 4 * 4 * 4 * 4 * 4 * 4 * 4 * 4 = 4^11

>>40132452
4^10 is just 10 4's times each other:
4*4*4*4*4*4*4*4*4*4
Multipling by one more 4 gives:
4*4*4*4*4*4*4*4*4*4*4 (11 4's)
Which is 4^11

>>40132345
FUCK OFF ALREADY

and everyone stop answering to blueshoes

>>40132500
>>40132482
thx

The only whey i have is Casein , should i get some WPI as well? the web says Casein is better to take before bed, and you should take WPI after a workout instead

>>40130666

Hey Trappy,
I've been doing Texas Method for a quite some time now, wanted to change it up with something with more volume like Sheiko.
My only concern is the lack of intensity with Sheiko, what do?

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>>40132785
>My only concern is the lack of intensity

jump on the #SubMax hype already senpai

My hips shoot up when I deadlift and squat (LB) heavy. What gives?

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I've said it before and I'll say it again

>Trappy isn't posting
>/plg/ is suddenly dead

>>40132258
No

>>40132415
>3 bench sessions in 4 days
You know this short termism is really stupid right

>>40132415
>making83sworry
LMAO m8,BROOOOYCE is the best 83kg in Aus and you know it.

>>40132926
Doesn't matter for guys on roids

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>>40132921

( ￣ー￣)

To be fair, it's probably cause this is the time most people in the US are asleep as well.

>>40132785

That's not an issue at all.
Besides, once you start training with high volume you'll realise you'd rather not do higher intensities with the program.

>>40131255

Every competitor has the "best" equipment.
So it's a level playfield that goes back to strength and skill (and genetics).

>>40132997
Trappy the front of my shoulder hurts during benching and it pisses me off. OHP is ok but benching, wider grip pull ups and rippetoe tricep extension hurt.

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>>40132992

>inb4 tendons snapping

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>>40132921
Quality over quantity. The thread might be active when trappy is here, but is it really a good thing when 90% of the posts are shit advice from a dyel gay faggot and arguing whether trannies are mentally ill or not?

Trappy made /plg/ to be a QTDDTOT

good jobö.

>>40132997
>That's not an issue at all.
>Besides, once you start training with high volume you'll realise you'd rather not do higher intensities with the program.

True, but shouldn't I insert some kind of auto-regulation? I feel like having barely any >90% lifts is pretty weird, plus the fact I can still gain quite some kg's on my current 1RM's during the program.

>>40131255
You have to have the right equipment for your body. When you see a guy breaking a world record, that gear was likely made for his body, and he has to keep his weight exactly the same for it to work properly. So custom multiply gear is obviously expensive, but stock single ply isn't.

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My gym doesn't have boxes, so what can I do in place of deadlifting from boxes?

>>40133064
Has this question become a meme? It's asked so frequently.

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>>40133007

You unrack alone, right? Move the bar closer to your chest for the unrack, as close as you as long as it doesn't hit the rack when you're pressing up.

And remember not to touch too high (closer to the neck) when benching. Get a good arch and touch lower on your ribcage.

Next time if you feel this pain, do a few supinating curls. Start hammer, supinate halfway up, then at the end press the dumbbells up with the supinated grip until your elbows reach shoulder height (a small partial press).

If those curls make your shoulder feel better, you're having issues with biceps tendon inflammation. Add those curls to every workout until your biceps are stronger and the tendon healthier.

If the curls don't help, it's rotator cuff inflammation. In this case, let it rest for a few days, and do pendulum exercises plus external rotation exercises to strengthen your rotator cuff and help the tendon heal. Only go back to benching once it's 100% again.

If you feel any sort of numbness, pins and needles, burning, or tingling sensation, then it's nerve entrapment. Then it's a more complicated diagnose.

If you also feel elbow or forearm pain, it's probably your wrists.

In any case, stretch your upper muscles 3-6x per day. Your pecs, arms, neck muscles, and upper back.

>>40133043

Read pic.

But remember that, when the program says 80%, you're not supposed to increase the difficulty to 90% levels. Just increase it in case it is feeling 70% instead of 80%.

And don't worry about it, you'll make huge gains from the volume.
Just test for new maxes after every month initially.

>>40133064

Stack plates or use EVA steps as boxes

If that's not available, you can lower the % and do RDLs or TNGDLs instead (and optionally make the reps partial, only lowering until it passes the knees).

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>>40133139

I honestly think I should add a "FAQ" page to the sheiko spreadsheets lol I have to repeat the same things multiple times per day.

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>>40133142
>Just test for new maxes after every month initially.

Thanks!
Hope the volume shock (almost double from TM) won't be too bad

>>40133142
Thanks for the answer If i go heavy i let my buddy help me and i also look that i have to move the bar as little towards my feet as possible when unracking.
I bench with a very tight upperback and touch pretty much at the end of my sternum but i found out that the pain is less when i touch more towards my nips.
I have no symptoms that could speak for nerve entrapment.
But i actually have elbow pain on the same arm but i imagined that came from doing 5x5 chins twice a week with around 20 kg added to my bodyweight and progressing linearly.
When i was benching heavier where the pain started i used wrist wraps.

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Currently doing sheiko CMS with front squats into week 4 now, feel pretty good after never ending soreness of week 1. I have gained about 2kg from the shit in volume + Calories

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I have my first meet on Sunday. Considering how this 142kg moved on squat what do you think my third attempt should be? My PB is 150kg (@8.5/9). Should I chip it (152kg) or go for more? Previous PBs this training cycle have been the following if they are of any help

135kg x 4
120kg x 5 x 4
115kg x 7 x 3

and I'm doing 125kg x 4 x 3 today

https://www.youtube.com/watch?v=5HEkVlA5Cts

cc trappy >>40133153 if you're any good at this stuff

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Saw so many panties through tights today. Can't contain myself much longer.
>tfw high test alpha male

W E W

what do you guys think of benching with legs raised as an accessory? is there any difference between benching this way and doing floor press?

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>>40133249
I'd imagine there would be more benefit in a floor press as all benching with your feet up would do is increase your range of motion, while a floor press will overload your bench, lockout and probably strength off the chest to a degree. Will definitely build up your triceps far more than feet up bench.

Overall they're really different movements and I'd favour the one that isn't basically just bench with a larger ROM lol

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>>40133245
If its your first meet then play it safe and go for 150 and just sink it a little more so you don't get called on depth and have a secured 3rd attempt.

>>40133289
interesting
is benching with a greater ROM necessarily a bad thing though? couldnt you view them as doing what deficit deadlifts do for your pulls off the floor?

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>>40133142
>Stack plates or use EVA steps as boxes
I guess I'll be stacking plates

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>>40133313
Of course its not a bad thing at all, however you can take your chest through a greater range of motion with something like dumbbell bench and benefit from isolating the pecs (primary mover) a lot more.

Although I'm under the impression that a larger range of motion only benefits novice lifters more than intermediate lifters.

Feel free to correct me if I'm wrong ¯\_ (ツ) _/¯

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>>40132860
guys pls

sorry bout the shitty angle btw

>>40133332
not here to correct anyone, just eager to learn
whats your reasoning for thinking larger ROM doesnt benefit intermediate lifters as much?

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>>40132860
>>40133352
Your back doesn't go into flexion or round or anything extreme so I wouldn't worry.
You simply start with your hips too low.

>>40133353
It was just something I've been told in the past. I can't prove it so take it with a pinch of salt.

>>40133352
they shoot up because your hips are too low in the beginning, so your hip shoots up to the correct starting position

>>40133364
>>40133393
Thanks. I'll keep that in mind next time.

I'm not gay but sometimes when jacking off I like to shove pens up my ass
Is my butthole going to get loose?

Gonna be doing my first meet about 4 months from now.

Current stats
75kg bw
165/110/180 (all beltless)

You guys reckon I can get to around 500 total by then? I ordered a belt yesterday and it should be delivered soon so I'm curious as to how it can affect my squat and deadlift.

>>40133499
Turds bigger than a pen come out of it don't they?

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Round up so that you're 50kg off goal total.
4 months time -> 12.5kg/month across 3 lifts to reach 500kg
12.5kg/3 ~= 4kg -> 4kg gain required per month on each lift to reach 500kg in 4 months

doable
maybe
idk depends on your current state of progression.


Get sleeves too.

>>40133684
Currently running madcow, gonna reset my squat and see how far I can get on bench and deadlift before I stall. Probably move on to Sheiko after that.

Been struggling with putting weight on the bar for too long due to lack of consistency, shitty diet and poor sleep so I think I can get some decent gains if I apply myself from here on out.

>>40133331
sensible_chuckle.jif

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Dead thread dead sport

>>40130297
OTHER as in BRAZIL

Why do i always get sick when i push my body a little?

- hard training
- cold ass fuck weather
- only 5-6 hours sleep
- some contact to sick people

BAM i get sick. It's fucked up. I hate it.

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>>40133907
Hard training is okay, but increase your time spent sleeping and decrease your time spent interacting with sick people.
>contact with sick people
>surprised he is sick
??????

>>40133950
I get sick very rarely, even if i have contact with sick people.

Usually a solid immune system should be able to keep one from getting sick.
Just cant believe that a few nights of little sleep, some cold and some hard training make it so hard to stay healthy lol.

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>>40133970
Play with fire, expect to get burnt.

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Decide what I'm lifting tomorrow.

Already planned
>OHP
>seated DB press
>lying tricep extensions
>rows of some sort
>lat pull downs

Recommend me something fun to finish with
Resting squat, bench and dead lift

>>40133907
hol up, you get sick multiple/consecutive times? how are you not building an immunity after you get sick? i only get sick (cold) once a year (if that) and even after coming in contact with other sickos after that im still good. i thought this was normal

>>40133970
Intense training really deals a blow to your immune system. Bad sleep and being cold will only exacerbate that so it's no surprise you got sick.

>>40133982
>>40133970

scared of a bunch of water, then get out the rain
order a rapper for lunch and spit out the chain

>>40134014
I get sick when i exhaust myself in multiple ways and then expose myself to other sick people.

>>40134014
>>40134052

i tend to have a weaker immune system

>>40134059
i tend to have a weaker immunue system when i do higher intensities*

fuck, fat fingered the mouse

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Don't forget to vote Ray Williams for IWGA world games athlete of the year. You can do one vote every day.

http://www.theworldgames.org/the-iwga/athlete-of-the-month/36-athlete-of-the-year-2016?mc_cid=c3a34f167b&mc_eid=f791555a24

Hey lads first time tried low bar. Tried going for some decent weight, but anything above ~80kgs started to slip from my back. Here's 70kg for few reps any tips and what I'm doing wrong? https://www.youtube.com/watch?v=6rk25f2FAtU

>>40133499
Livia pls

First few weeks back to the gym able to lift properly after a back injury, and i have losrt about 30% of my strength on all my lifts, i have also gained about 10lb of fat.

Bench from 120kg to 105kg
Sqaut from 185kg to 150kg
Diddy from 245kg to 200kg (not been able to try with chalk or straps)

What is my best option, do i try and cut down to get back into shape or just eat at maintenance?

>>40130317
>tfw will never get a Candito shirt

: (

>>40134076
Is he natural?

>>40134272
Yes.

>>40134272
Look at that belly

>>40134272
He's American so probably not.

>>40134252
y not

I just love the shape of girls
Hnnggggg

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>>40133245

>what do you think my third attempt should be?

Whatever is needed to win.

If you have no chance of winning and are just going for fun, then there's no point in playing safe on the third attempt.

If you need a qualifying total, play safe and secure the total on the first and second attempts.

If 150 was @9, you can probably do 157,5. If @8.5, 160.

>>40133198

But do you feel the elbow pain when benching?

>>40133331

Ethylene-vinyl acetate
kek

>>40133499

No.

>>40134171

>me
>a pen

>>40134395
He doesnt sell them on his website anymore

>>40134474
I'm not gay but how do I make sticking things up my butt more pleasurable

>>40134486
Get a girl to do it

>>40134524
Get her to put her benis up my butt?

Anyone tried the Romaleo 3s yet?

They look pretty aesthetic

>>40134614

Can confirm - they are sexy as fuck

http://www.roguecanada.ca/nike-romaleos-3-weightlifting-shoe-mens-black-white?gclid=Cj0KEQiAk5zEBRD9lfno2dek0tsBEiQAWVKyuLTNb8iEvNw5LsztfjdBqz06XhwpSJ9OvtYSF6xMo_QaAtzu8P8HAQ

>>40134629

BUT.

So do the new PL 3's. I mean fuck, look at these motherfuckers, and they even brought back the Original colour scheme:

http://www.adidas.ca/en/mens-powerlift.3-shoes/AQ3330.html

what does your physique look like faggots?

are you guys all chest and back, no arms and shoulders?

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I've been making some interesting observations when it comes to training methods.

McGill, the famous spine biomechanist, says the spine shouldn't be trained dynamically, and instead strengthened with isometric work (as in a straight-back Deadlift). He explains that the muscles involved have a different design from muscles like your quads, and that going to flexion actually makes their contraction weaker (other muscles get stronger as they stretch). For him, this is such a big deal that he recommends powerlifters to NOT sit with their back rounded while resting or waiting before a heavy deadlift, as that will weaken their erectors during the lift.

Chinese weightlifters are known for including dynamic spine work in their programs. Snatch deadlifts from a high deficit, so that your spine actually goes through its entire dynamic range of motion during the deadlift. They focus on using lighter weights, of course, and focus on using the spinal erectors to perform the movement through their range of motion, instead of just lifting the bar with their hips and legs.
For example: https://www.youtube.com/watch?v=oU5xg3uCVnc

>>40134486

Stop thinking about "in-and-out". Think about applying rhythmic pressure to your spots.
If you don't know where your spots are, play around and find out what feels good and what doesn't.

It will also feel more pleasurable if you can do this by using your hips, instead of moving it with your hand.
You can do this in a few ways:
- Sit backwards on a seat, then use the edge of the seat to push the toy with the movement of your hips - kinda like a reverse see-saw.
- Find a way to fixate the toy on the floor or bed, then experiment squatting on it in different ways. You can do this by holding the toy with your hand to keep it in place while you move your hips, or depending on your flexibility and the size of the toy, using your toes to hold it beneath you while you move your hips.

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>>40134650

All gut; no arms, shoulders, legs, or glutes to speak of

>>40134657
Is this actually you? what happened bro

>>40134654
Muh dick
You're gonna turn me gay you fag

>>40134645
>http://www.adidas.ca/en/mens-powerlift.3-shoes/AQ3330.html

Don't those have a lower heel, though?

>>40134666

Powerlifting happened. Don't do it ever, you won't get stronger at all you'll just get a beer gut and feel the urge to go around harassing Ricky, Julian, and Bubbles.

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>>40134650

TWINKS OUT

>>40134690

Yep, which depending on individual mobility, individual morphology, and individual squat style can be a good thing. Big ol' heels can make lowbar pretty wacky for some.

>>40134486
Hello Isaac

>>40134692
Frig off Randy you cheeseburger eating motherfucker

>>40134686

O-oh
Sorry for putting your off

>>40134759
I'm kidding lol thanks for the advice

Its important everyone reading this know that I am not gay btw

>>40134757

Frig off Barbara

>>40134786
im not gay either i just like having stuff up my ass.
my gf allways fingers me while sucking me off to finish, feels amazing

>>40134786

I think she was memeing that traps aren't gay?

>>40134786
>not being gay
What are you, gay?

>>40129874
Best belt master race . I love mine now that it's finally worn in.

Over the past few days my facial hair and pubic hair has grown really rapidly and I've been horny 24/7, constantly thinking about coming inside different girls I see throughout the day.
I've also been adding weight to the bar like crazy, everything is going up.

I just jacked off and I'm horny.

How can I take advantage of this

>>40134904

I've alerted WADA

>>40134904
What have you done differently, please tell us

>>40134904
it's puberty

>>40134936
Keked
>>40134940
Been taking ZMA for a while now, been eating quite a lot of fat recently, also increased my protein intake. Been doing a bit of bodybuilding style training.
That's what I've done recently.

>>40134956
How long does puberty last / what's the oldest you get it?

I'm under the impression you can go through puberty as young as 11 or as old as 19?
Am I wrong?

>>40134696
Is Oreo natty?

got a hamstring injury from frequently squatting at high RPE xD

>>40134483
http://www.canditotraininghq.com/merchandise/

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>>40134696

>>40135085
Noice

Fuck, how do I get stronger while cutting?

>>40135242
You don't unless it's your first year of training

>>40135258
Fuck cutting, why can't I get obese and be strong?

>>40135287
You can

>>40135242


You get stronger when cutting by keeping your 1rm where they are and getting your bw down so your wilks coefficient goes up. That is all you can pray for.

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>>40135310
No one will like me though.
>>40135320
How though?Working in the 3 reps range?

>>40135366

Trying hard. Trying very very hard. I've had great success with my 5/3/1 bastardization so anecdotally I would say rep range is less important than training sub-maximally

>>40135366
>>40135400
I had a lot of success with Bulgarian while on a very harsh cut.

>>40135422
Bulgarian food?

>>40135400
>>40135422

I actually made gains on sheiko while on a decent cut

>>40135422

Sounds like hell senpai. I have a hard enough time playing with my TM let alone my True Max.

>>40135400
What 5/3/1 variants/templates have you gone through during your years?
I'm looking at Spinal Tap atm and it looks fun and brutal as fuck.

>>40134474
Nah while benching the elbow doesn't hurt. I feel it when curling and with chinups.

>>40135495

BBB, Triumvitae (or whatever), and then whatever the fuck it is I've built.

I prefer to stick with classic 5/3/1, as I find the Joker sets and first set last shit is all fluff.

Off to deadlift lads. Hopefully hit 500 for a triple, but we'll see if the cutting gods allow.

>>40134654
Do you masturbate solely by anal stimulation or does the penor still play a role?

>>40134654
I'll trust mcgill. The guy knows so much about the spine it is hard to argue him. Also i can say that it kinda makes sense what you wrote. I feel when i really focus to straighten out my back the deadlift becomes easier compared to when i slightly round my back even though the round back would produce a better moment arm. Also his ab training is superior to normal situps even though they move the rectus abdominus through it's range of motion.

>>40135700

he has very interesting ideas that hasn't reached the mainstream yet, like
https://www.youtube.com/watch?v=EdveLFrh9U8
https://www.youtube.com/watch?v=yU45dy1hH0k
https://www.youtube.com/watch?v=ANyKxTcVKWQ

i wish he'd write more about non lower back things. he's not afraid of going against everything conventional

i cringe everytime i see people doing crunches or anything similar now

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>he's not afraid of going against anything conventional
As it should be

Conventional cucks >>>/out/

Is Sean still here?

>>40134654
I think the Chinese have the more pragmatic approach likely based on experience*, tho less substantiated by scientific research, if at all.
Many will say that general strength training is "healthier" than specific training. A reason is that specificity (say, doing only isometric spine training) does not build the body (or, the spine in this case) in a way that makes it more resilient to general movement (say, snow shoveling with twisting and flexion), but rather makes it less resilient. So I suppose it's a way to increase health and longevity, even if it somewhat contradicts their assertion that their squatting technique is not for longevity. I suppose McGill's Cat Camel could be a means to the same end, even if it is not strictly speaking training of the muscles/spine.

For getting better at powerlifting only, tho, I would say McGill's approach is the better, considering the specificity of isometric training's effects.

*The Chinese are rather unique in that they try a lot of things, throw away what they find to be waste, and keep what they find works. So it's probably safe to say that not all Chinese train flexion if certain lifters have bad experience with it.

>>40134080
bumping my question, because I still can't lowbar

>>40134080

not sure, but it looks like u need to learn forward a bit more

>>40135909
>not doing conv dl
lumbar dyels OUT

Reasons why conventional deadlifts suck:
1. I know it
2. You know it
3. Everybody knows it

>>40136325
>>40135909
If you pull sumo below 585 you're a fucking retard DYEL.

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>>40136354
I pull Jefferson's not sumo ツ

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>>40136362
Is this why you were blasted the fuck out of the official server? That you're this fucking stupid?

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>>40136392
Kys ¯\_ (ツ) _/¯

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>>40136420
Cry me a river little pupper. Btw I stole all of your doggo pics so you can go fuck off and die for all I care lamo

>Normally go to gym with forza bench
>Go to different gym
>try to bench
>Can only bench 10% less than normal

what the fuck

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>>40136461
>stole all your doggo pics
Now listen here asshole.............,.....
I was lifting 2 more plates than you in my hayday

Now I'm just lifting for a toned belly

>>40136392
No he left after getting ass blasted by me.

>>40136325
hello manlet

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>>40136542
You're the one so butthurt I was texting Esmeralda a couple months before you lol

>>40136542
Why can't you blast my ass Isley? I sent you so many pics of it

is liquid chalk much worse than normal chalk ?

>>40136556
And who exactly is the one fucking her now?

>>40136575

It's the same shit.

>>40136575
>>40136586
Don't listen to this shillcuck liquid chalk is a fucking meme.

>>40136583
I'm about 5 years out her age range lmao

>>40136592

>shill

You can literally make it at home you retard.

>>40136564
Hank? You're not trappy

>>40136556
Yeah. So butthurt. Dude you know she swallows my cum and begs for more?

>>40136583
what did u do after the 4 week cycle of 3xintmed

i want to test a 1 rep max but i also want to deload so idk what to do

>>40136596
So what you're saying is that you never had a chance?

>>40136600
WEW

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>>40136600
>Hank? You're not trappy
What does trappy have that I don't wtf Isley

>>40136609
1 week deload where I ran week 1 again from the cycle I just finished, called the amrap at 1-2 reps in the tank, and then started the cycle again.

>>40136618
A non dad bod :^)

>>40136618
Okay i read the picture here >>40136392 and I've decided you're worth fucking for your personality. We'll need to inject my penis with viagra directly though.

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>>40136628
DELET
>>40136634
>mfw cucking ralda

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>>40136600
I'm sure that's a first

>>40136611
I never wanted to date Esmeralda, regardless of the fact she's some random tripfag on an Indonesian puppy breeding forum.

>I realise I'm being set up to insult Esmeralda

>>40136683
>I'm sure that's a first
Islet on suicide watch

I want to fap to some instagram fit chicks. Any recommendations?

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>>40136683
>I'm sure that's a first

400x5 double overhand today lads.
felt piss easy as well, not much more effort than with mixed or straps

>>40136800
EXCUSE ME HANK I HAVE A 0 WILKS

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>>40136827
>mfw thingken about Bobby's lovehandles

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>>40136800
Ayyyy hank on a mean streak

This boy wants some britcock!

>>40136683
>I-i didn't want her anyway

>>40136839
T-they're smaller than they were last year

>>40136857
Ikr, literally just sour grapes

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>>40136857
At least you tried
(Me on the left)

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>>40136857
Oh it doesn't have to be Brit boytoy
>>40136873
I forbid you from shrinking your lovehandles Bobbdy

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Why I left discord

>>40136939
Literally couldn't handle the bant

>>40136771
>tfw PR got no (yous)
come on, pulling 400x5 overhand is pretty daycent

>>40136873
Post shirtless pics, faggot.

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>>40136994
Yeah I don't like drawn out arguments and name calling. Who does.

I remember when you off all people used to advocate against hurtful bullying, but I see now you've reverted to your awful ways without the positive influence of Bodorio and BenchBro.

>>40137012
Its amazing, and I'm very impressed.

>>40137039
,,owo,, what might this b???

>last friday
>failed 35 squats hard, only for 4 then 1
>deload 10%
>today doing the first day of the deload
>it was a struggle
what the fuck is happening to me? i don't mind fucking up when i know what went wrong. strength training is infuriating when you can't figure out what it is you've done wrong

>>40137137
uh delet k thx

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>>40137196
I've been in this situation plenty of times, and from my own experience you're always immediately weaker after failing sets, or going to failure.

In this situation I usually take about 3-4 days off from the movement and try again with a lighter increase. When I take a week off from the movement I am always weaker and have to work back up, which is why I only go about 4 days, enough to rest and not begin to detrain partially.

I'm guessing you just deloaded and didn't take any significant time to rest. You're fatigued, which is why bitch weight is heavy.

Just rest for a short while and re try those sets 2.5kg lighter.

In my personal opinion. The best solution being knowing what works best for you, or following the protocol when stalling on your program.

>>40137268
cool. the initial failure was 4 days ago. i squat tuesdays and fridays. should I drop it further this friday or go for 2.5kg more? maybe i'm retarded but i didn;t interpret your post to be very clear. thank you for your answer

>>40137317
Its cool, I imagine it was my wording that was unclear.

Did you get all the reps? Was it just a higher RPE?
If you got all the reps this time then just eat and sleep more and increase the weight next time (if that's what your programs suggests you do), and just keep at it.

Could be partially a mental issue, fear of failing. Could be poor sleep. Could be that you're becoming fatigued and need a deload of recovery week or something.

>>40137364
i got all the reps, they just felt horrible. not so much heavy as just uncomfortable and clunky, as if my body were an un-oiled machine. my form was off as well and i was in a pissy mood after fucking up my lab book. i guess it was maybe a mindset thing and probably some cumulative fatigue as well.

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>>40137423
How was sleep? That could easily be to blame.
I think you should continue with your program until you miss reps again, then at that point take a deload week if you so wish.

Sleep for me always determines the quality and ease of my reps

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This thread needs my webms!

>>40137478
my sleep was ok ish but i have this job at the weekend that has me getting up at 4.30am and it always fucks with my sleep so bad. so my sleep has been slightly shittier than what it ought to be but its no different from usual.

>>40137500
>tfw Isley is a coalburner

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>>40137500
What are your competition plans this year?

>>40137528
No, Isley likes facefucking Japanese women.

>>40137516
I would wager sleep, but its early days. Sleep more, eat more, be confident and keep at it.

>>40137500
Why is it so slow at lockout

>>40137553
cheers.

>>40137500
me in the back

>>40137553
I sometimes lose my balance so I made the last bit of my squat more deliberate

>>40137548
Feb 26th - British Equipped
May 16th - GL Raw just get openers of 205/145/275 for the British Classic QT of 625
May 30th - All England Equipped
September - Commonwealth EQ PL Champs
November - British Classic

>>40137593
Do you lose balance due to the heels? I remember when you refused to even wear them, what caused you to change your mind?

>>40137614
I also made it as a style choice. I sometimes have soft knees at lockout in the suit.

I didn't wear them because wilks hates them. I used them again because DJ (a wilks coached guy who is p good at equipped (350 sq @ 105) uses them.

>>40137593
How do you plan to get a job this year?

>>40137633
Ever get red lighted for that soft lockout?
I guess I was asking if you prefer heels? If its for equipped, do you train in flats primarily for raw?

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tfw can't stop gaining weight at 225

>>40137661
No but I should have. I train in heels raw too for simplicity.

>>40137638
Easily

Holy kek I just looked at the results from 2000
1) some of these guys are still top tier today (Hsieh Tsung Ting and Jaroslaw Olech)
2) Check out the SHW division
http://www.powerlifting-ipf.com/fileadmin/ipf/data/results/2000/wormen00.htm

>>40137720
What job are you going to get
What do you plan on doing as your 30s approach you?

>>40137500
You can post the video of the face of this guy when he do squat?

>>40137800
New
>>40137800
Bread
>>40137800
Lads

Slightly early out the oven

FUCK.

https://www.instagram.com/p/BPqnHI2ARPf/?taken-by=poutineandtheipf

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http://goodlift.info/lifter.php?lid=1119

NEVER

LOST

Except that time he bombed

>>40137799
easy

>>40137816
poor poutine

>>40137720
why can't daddy get you a job? i'm sure he could find something for you to do

>>40137826
Thanks! xD
There was another one where you could see the front of the face, you can recover it?

>>40137854
>poor poutine

Thanks. Id and Ego too bruised by that, so the cut is over starting next mesocycle. We gon try a good old six month recomp. Next meet is Aug 6.

>>40138311
nice. how are you going to periodize your program during the recomp?

any special tricks you're thinking of doing?

>>40138348

I'm actually thinking of doing a meso cycle or two of 5/5/5 to start get that there """"""""volume""""""

>>40132345
4^10 + 4^10 + 4^10 + 4^10=1048576+1048576+1048576+1048576=4194304
4194304=4^x
therefore x=log(4194304)/log(4)=11
x=11

Opinions on modding TM for a cut? Maybe dropping the volume to 3x5 or something and keeping ID under 5 reps and going for tiny weight jumps if feeling strong, otherwise just going for the same weight all the time. Deficit would be 500cals for a maximum of 5 months.

>>40138772
*3 months

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Hey can you guys help me with this problem??

I want to start shieko? What are main differenes between intermediate medium and large load?

>>40138805
It says YOU should be able to solve it. Sorry m8.

>>40129476
I like the look of Sheiko but I just feel like ass if I'm only training 3 times a week

>>40137826
is he natural?

>>40138887
>I like the look of Sheiko but I just feel like ass if I'm only training 3 times a week
Sheiko is more than a weeks worth of training packed into 3 days. You use the off days to actively recover.

It's to much volume unless you need it.

3 days per week is plenty for powerlifting. Use the other days to do cardio and mobility you piece of shit.

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>>40138858

Slightly less volume, different accessories.

>>40138887

The advanced programs are 4 days per week.

>>40138772

If you drop the volume on VD you won't be able to progress very far.
Keep the volume.

Changing ID to 2x3 or 3x2 is fine though.

>>40137039

Disgusting tranny shoulders kys

>>40136739

https://www.instagram.com/klokovd/

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thoughts?