/plg/ Powerlifting General

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>>40198903
>sport

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SHEIKO & DIETMAR PROGRAMS

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

Dietmar Programs (translated by c’’,)):

>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/edit#gid=2115891291

>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/edit#gid=1699236555

>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>Haugen Volume program:
https://docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/edit#gid=76659924

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true

For Sheiko deadlift from boxes, can I just do rack pulls except stand on top of a stacked plate or two so that the bar rests near my shin exactly where it would be if I actually had boxes?

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>>40198903
>>40198803

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>>40198944

Yes. Just don't drop the bar too hard on the safeties, it can bend permanently.

>>40198972
Thanks. Also, my deadlift 1rm is only around 375. Should I still run Sheiko or just pull once a week or just try to run a more beginner focused deadlift program.

It's very weak and I'm not sure if I need all the deadlift variants just yet and can instead just use a different program for it to progress quicker.

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>sport

>>40198998
What are your other lifts?

>>40199012
Squat is 350 and bench is 235

>>40198998

What's your bodyweight and deadlift 1RM in kg?

>>40199021
Not advanced enough for Sheiko DESU

>>40198944
No. Rack pull will fuck your back hard if you deadlift anywhere over 2x bodyweight due to fixed pins/bar positioning.

>>40199030
Fucking brutal lmao

>>40198921
Why don't you have the 3 day Dietmar volume? You didn't get it translated?

Also, please don't do these without supervision Tbh

>>40199022
87kg bw and 170kg

>>40198921
Can i do sheiko for cutting?
Im not exactly on a huge caloric deficit but i have other activities such as biking (from home to campus and inbetween classes) and judo twice a week.
Would my fat loss benefit from the reduced intensity?

>>40199049
What

>>40199073
I would say yes just don't go too hard on testing maxes

also see how you feel every day, 5x3 at 80% on squats can be too taxing for a hard cut

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>>40199063

Do the intermediate medium load as is.
If you want a bit more frequency, you can rest only 1 day per week instead of 2, meaning the frequency of the program will be 3.5 days per week (4-3-4-3)

Test new maxes after prep 1, using the first week of the comp cycle of the intermediate large load program (all three lifts in one day).

After the test, if you added less than 6kg to your deadlift (I doubt it btw), then do prep 2 but change the deadlift programming to a program like Nuckol's or TM.
But I'm pretty sure you can add over 10kg in 3-4 weeks with the program as is.

If you don't wanna do good mornings, do RDLs or TNG DLs at RPE 7.5-8 in the squat days.

You'll get great results.

>>40199073

Yes. And still get great results.
However, keep in mind that Sheiko is high volume. While it's fine to do it while cutting, it might be very exhausting.
Favour the small load or beginner programs, as their volume is more manageable.

>>40199073

Oh, and if you feel you're getting out of energy, skip some or all of the accessories.

>>40199114
Can I bulk on sheiko?

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>>40199061

It's here https://docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/edit

I just missed it, thanks for catching that.

>>40199186

Do I like dick?

>>40198184
>>40198196
>>40198202
is having the bar more on your lower traps how youre supposed to squat high-bar? should I keep squatting that way? "mid-bar" and "hybrid squats" are memes right?

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>>40199210

Highbar = vid related = bar over the middle traps

>>40199196
sorry you just keep hitting ground singles off softball questions.

>>40199196
Ok good, I could have translated it if faceguy hadn't.

Please also add a disclaimer that these probably shouldn't be done unsupervised.

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>>40199237

Isn't that talked about in the guidance files?

>>40199229

What? Sorry I don't understand the sentence.

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>>40199254
OHP/shoulder exercises for sheiko int large load? I use my shoulders for my bench and its suffering for lack of shoulder work. Also cause OHP is so much fun.

>>40199254
>Isn't that talked about in the guidance files?
Maybe, I haven't read them in a while.

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>>40199278

Just do them as accessory on as many workouts as you want.

You can OHP/Push Press on the chest/triceps/delts accessories.

>>40199221
hmm ok that looks more like where the bar was on my easy set. Will see how squats feel in 2 days

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>>40199303
>tfw will never have a lifting bro to help me clean and jerk

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>>40199313

Highbar = the place where it feels best on your back that's not on the rear delts shelf or lower.

Notice how the bar isn't high on his upper traps here, but look as if they're almost on top of the middle delts.

Don't worry too much about it, really.

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>>40199329
>not in that order

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By popular demand

I just fucked a barely legal 18 year old stick figure thin twink up the butt so hard he came and then had to run to the bathroom

how was your day?

>>40199650
not as good as yours

>>40199650
Combination of loneliness and procrastination, thanks for asking

>>40199658
huehuehue

he was 5'9" and sooooo skinny, it was really good. I love being irresistible to so many cute guys here!

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>>40199650
Story?
>>40199665
Sorry to hear that Bobby, maybe I could be your gf tonight?

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Best choice I made in years.

>>40199650
well at least I'm not a faggot

>>40199687
what?

A guy contacted me on Jack3D, he's 18 (barely) skinny and cute.

we met after i went to the gym, we had some burger king, and then we went back to my place and i fucked him and gave him a reach around. we had to go slow becasue my dick is so big

>>40199695

That's ok, that's mostly why i trip, like 10% of people really really hate me to the point that whole friendship groups have imploded from it

>>40199703

At least I get laid

>>40199467
fuck you.

>>40199735
>"what?"
>then proceeds to write the least interesting fuck story ever written
>this autistic
Time to filter

>>40199687
Hank p-pls

>>40199739

>unironically acting like having sex is something special

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>>40199758
do you think there is some kind of amazing story?

I went to the gym
i met a cute guy from a dating app
we had food
we fucked

that's the benefit of being gay, relationships are easy and free of bullshit.

>>40199766
it is when you can't get it

It kind of shows that i'm not as big of a fuck up as i used to be.

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>>40199763

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>>40199650
>>40199735

I'm happy that you're having fun in Korea :)

>>40199782
faggot sex isn't real sex, retard

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>>40198921
trappy and others:
I'm doing sheiko advanced medium load, with small modifications (I do OHP, weighted pullups and dips every week once). I just finished prep cycle 1, but this low intensity is killing me. I'm thinking about one additional day every week, when I will do relatively small volume, but high intensity. What do you think? Pic related (me)

>>40199933
are you on vitamins? be honest

>>40199650

please fuck me senpai

>>40199954
No, but doing sports since young age. Did gymnastics for 9 years.

>>40199933

Read pic related >>40199114

>>40199834
was this lift approved? it looked like to me even though he got the signal to return his feet came off the ground before the bar was in the rack. unless you're allowed to do that. i know nothing about the rules.

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>>40200003

It was approved, and it's not a big deal. That is at most a warning (if even), not a red light.

>>40199804
Source?

>>40199982
Sure, thanks. But better add more weight, and keep the rep-set range about the same, or just add an additional day of quite high intensity?

>>40199782
>i'm not a fuckup
>is a raging faggot

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>>40200026

Inflating the weight and following it as is is the safe choice.

>>40200020
Thanks for the response. It still looked dangerous to me though, especially with that much weight.

>>40200040
Ok, will try that, thanks.

Holy shit plg is even more terrible than it was a few months ago.

This is freaky levels of autism.

>>40200059
sorry, i think that's me ;_;

anybody else have weird dreams when they take ZMA?

>>40200069
Ironically it isn't. It's trappy and the other freaks who try and get his attention

>>40200109

Trappy is doing nothing besides contributing to the thread with good information. Fuck off.

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>>40200109
>when i enter a group and reduce the average autism levels

mother of god...

>>40200116
"Good information"

K

>>40200161
I don't know if you're more insufferable now or when you were a virgin

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>>40199919
kys?

>>40200162
>>40200109

kys

>>40200090
I have weird dreams no matter what. I don't think I've had a single dream that has ever made sense.
Doubt they're supposed to anyways

Guys who share the gym with successful lifters, do they really do 4-5 workouts or do they have crazy frequency 10+ per week?

>>40200186
they don't suit your face imo

>>40200186
you look weird af

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>>40200186

Goddamn you're a CUTE!

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Would you give this lift white or red lights?

If reds, why?

>>40200262

REDLIGHTS

-Sumo
-That thing on his left wrist
-Let a woman judge him
-It's more than I can deadlifts

Fuck outta here with that weak shit

>>40200262
I see literally nothing wrong here.

>>40200186
EMILY YOU DON'T HAVE TO PLAY
YOU ARE NOT HER
AND HE IS NOT ME

I find breaking the floor the hardest part when pulling conventional. What does my body mean by this?

>>40200262
>>40200280
Idk, I feel like his knees get unlocked again after they lock

>>40200262
wtf are on his socks

>>40200304
I can't see it Tbh

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>>40200314
The last couple inches of the lift just look weird to me

>>40200335
Still nothing lad, can't see why that would get reds

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>>40200302
AND WHAT I SAID ABOUT CHRISTMAS TREES

MADE ME BELIEVE THERE WERE TWO OF ME

>>40200303
means ur normal

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Tfw slowly...becoming....employed....

Pls help me protect my dream of becoming a competitive powerlifter /plg/

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>>40200414

She worked 3 jobs while finishing college and still managed all these titles http://goodlift.info/lifter.php?lid=5936

>>40200262
That's whites for me

Judges must be cockgoblers or maybe they just have a better angle

did Sparrow get more qt or is it just because my standards have dropped

instagram.com/pissenin

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>>40200429
That gives me hope trappy...ughuh I mean coach. Trappy

>>40200429

I swear you typed that exact comment a week ago. Fuck that was a nasty case of deja-vu

>>40200262
Completely white, why would that possibly be red?

>>40200262

>hands resting on legs
>shoulders not pulled back

red for me

Hello, can I be the next infamous plg tripfag? I have a 230 wilks and several months of intensive training under the bar!

>>40200414
You can do both...?

Gotta pay for the food somehow

>>40200548
Hey welcome to the club!

Ignore Isley when he tells you to give up, he's just bitter becasue dispute his advantages he was beaten by an impoverished and inbred New Zealander

Most people here are friendly to beginners, what are your lifting stats and what is your program?

>>40200374
I thought sumo was harder off the ground and conventional was harder to lock out?

>>40200335
the bar looks like it is resting on his thighs because of his knees.

I wouldnt give it a white light desu. But I had to watch it once or twice before i was sure

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Oh wait, it's a 275 wilks lol

>>40200591
TM and then probably memeko. I only read posts from trappy t b h, and the Russian frogman is an inspiration to me

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>>40200440

Where there's hope, there's a way. :)

>>40200450

I was chatting with another anon about her yesterday kek

>>40200458
>>40200452
>>40200430
>>40200312
>>40200280
>>40200274
>>40200599

Spoilers: He got two reds lights, one red and one blue card.

Red: Not locking the knees straight at the completion of the lift, or not standing erect with shoulders back.

Blue: Either supporting the bar on the thighs, or downwards movement of the bar.

>>40200450
wasn't just a week ago, she also said the same thing last thread...

>>40200436
hey guys any 2nd opinions

>>40200598
deadlifts should always be harder at the bottom (with proper form)

usually conventional is harder to lockout because people round their backs to make it easier off the floor but then they're in a shitty position to lockout

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There are more gay people in plg than I first thought desu.
What does this mean?

>>40200677
that you secretly love the cock

>>40200225

Pls respond

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>>40200679
>secretly
Are you offering?

>>40200695
I've had sex with two people this long weekend, i get enough as it is

>>40200618

fuark i'm
>>40200458 (You)

Where do i get my memepff judge card?

>>40200262
>sumo
Crimson

>>40200707
Don't get pozzed mate

>>40200734
i'm always safe, and don't have sex with skeevy people

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ok so tomorrow is accessory day

I'm thinking of doing ohp or incline bench on my accessory days, maybe only on Saturday. Tomorrow the only major lift is going to be weighted chin ups, and i'd really like to fit in more than one OHP a week for shoulder gains and somehow some incline bench because i enjoy it (and it's kind of like benching without having to pause)

>>40198921
what program do you recommend for someone who's been lifting for 3 years on a brosplit. I've been thinking about trying out a strength program but I'm not sure which.
I weigh 150
Bench 1rm is 255
Deadlift 1rm is 385
Squat is N/A due to being born with a club foot and having a short Achilles in my right foot

>>40200618

Whoever said there was any illegal downward movement of the bar should be banned from ever judging again. Literally any retard on the street couldn't possibly make a worse call anyway.

The red light also looks like patent bullshit, but it's harder to tell that from the front.

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>>40200806

>Squat is N/A due to being born with a club foot and having a short Achilles in my right foot

Have you tried shoes with high heels?
Like pic related, for example, has added heels on top of the shoes' original ones.

>what program do you recommend for someone who's been lifting for 3 years on a brosplit. I've been thinking about trying out a strength program but I'm not sure which.

Rule of thumb is start with SS.
If you think you have enough experience to skip SS, then go with TM.
Here are a few examples of TM routines: http://imgur.com/a/l54a1

>>40200816

It's either downward movement OR supporting the bar on the thighs.
In this case, the card was probably given due to the thighs.

>>40200719

Just $$$

>>40200816


Today we learn about the word "either" and "or"

>>40200186
Why does your bathroom look like a girls?

>>40200654
Good to know my form should be ok at least then

Any tips on getting better squat depth? I get spooked and barely go to parallel.

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cute!

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>>40200950

Paused squats with lighter weights.

>>40200958
Atg or parallel?

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>>40200962

4cm under competition depth (below parallel), or ATG. Whichever you prefer.

week 5 of candito starts today
>tfw testing 140/80/145
t-thanks rip

>>40200976
Thanks senpai

So tired
So fed up with living

If shit posting suddenly stops one day you'll know that I went through with it

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>>40201004
Do a flip faggot lmao

>>40201004
I get really depressed when I'm not eating enough. Are you feeding yourself anon?

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Since we're on the slow hours on /plg/, I'll dump something cool.

Here are some of the most recent competition footage from /plg/ posters :)

To start with, here's Filip aka Bodorio, becoming the national Champion of Sweden in the -105kg category.

Bodyweight 104.25kg
Wilks 472

>>40198903

>>40200979
How are some people so bad at deadlifting?

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>>40201074

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>>40201079

>>40201079
>that little trip at the beginning
CUTE
U
T
E

>>40200857
ya i bought some adidas powerlifts to see if it would help, however my right heel still comes up during my squat

>sleep is improving
>appetite is getting better
>last day of temp work
>new city centre job starts Wednesday with long term career prospects in an area I love
>right near my fucking gym
>lifts are finally making complete sense formwise
>mentally very healthy

Pieces are finally falling into place lads. Good gains to all this year

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>>40201085

Next we have George, aka Isley.

Bodyweight 103.3kg
Wilks 394

>>40201074
>>40201079
>>40201085
NEVER mention this man around here EVER again

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>>40201103

>>40201004
>>40201102
Lmaoing at the contrast between these two posts

>>40201102
Sounds good Ralda. If you've got some time come round and we could relax on my dyieck that I've recently been taking care of. I think you'll really like my dyieck.

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>>40201107

>>40201110
if you look back a few years in the archive you will notice my posting was very similar to his.

>we're all gunna make it if we work hard and don't be a pussy

>>40201112
Yeah mate I would love to relax and have some fun on your dyieck. I heard you had some holes that need filling? I'll be sure to bring along my black caulk

>>40201107
>tfw that thicc asian in the front will never yawn while you try to satisfy her with your 8(cm)x6(cm)

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>>40201113

Next we have Bryce, who became the national Champion of Australia in the -83kg category.

Bodyweight 82.25
Wilks 477

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>>40201136

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>>40201143

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>>40201150

And here we have Twink Alex, who just competed in the USAPL.

Bodyweight 86kg
Wilks 327

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>>40201168

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>>40201176

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>>40201183
>to infinity
>and beyond!!

>>40201103
Wilks 404 btw

This is a comfy thread

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>>40201202
So when do I get to rim you Isley?

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>>40201183

And of course, Alex!

Bodyweight 91.5kg
Wilks 411

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>>40201219

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>>40201222

>>40201202

Hey gimme your youtube channel, I can't find it anywhere ):

Stop fuckign spamming

>>40201236
Should be Isleynumber1

>>40201259
You mean Isleynumber2 since apparently Alex has a higher Wilks than you

>>40201265
Fil does too

I did 3x3 bench last time. Do I increase the weight and do 3x3 again.

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>>40201228

Next we have Rocco, aka Virtus, who became a national Champion of Italy in the -93kg Jr class.

Bodyweight 91.8kg
Wilks 440

File: Virtus 175kg Bench.webm (2MB, 640x360px) Image search: [Google]

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>>40201281

>>40201277
Do 3x5 if you can, my man

t. mark rippetoe

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>>40201284

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>>40201254
>stop posting powerlifters in the powerlifting thread
Could somebody inform me as to the intent as well as the rationale behind this gentleman's electronic telegraph?

>>40201310
>he turned his trip off just to say this
ok

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>>40201314
(You)

I've seen some people at competitions deadlifting with horrific form.

Does no one say anything to them at comps?

>>40201341
Comp is a bad time to tell people to change their technique

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>>40201293

Special mention to Garry, aka Captain Poutine, who got second place in his last meet in the -83kg class. No videos though.

Bodyweight 81kg

185/120/220

Wilks 356

>>40201341
It's none of your business

Ortho fucked up my braces when I was 17
Looking at 5 grand minimum of treatment cause my teeth are generically fucked up

Want to kms

Want to kms

Want to kms

>>40201357
mirin judge of Sikh gains

>>40201366
>your teeth are overcrowded
>better take them all out so we can put braces on and leave you with the jaw of a nord and the mouth of a mouse

iktfb.

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can we play a game plg?

>If you recognize this you lose

"It can even be doon with two twenty fahve. look at two twenty fahve on the borr"

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>>40201357

And let's not forget John Haack, who won the world title in the -83kg class at the IPF World Championship 2016.

Bodyweight 82.8kg
Wilks 543

>>40201360
>>40201353

It's not like a tiny bit of rounding when deadlifting. It's literally yanking the bar with no tightness and a cat back

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>>40201389

rip teaching how to drop the barbell after cleaning.
I had a gif of that somewhere...

>>40201391
his bench is STRONG

https://www.youtube.com/watch?v=vw5WQitM4tU

>>40201385
I wasn't born with a bunch of teeth for some reason

File: John Haack 200kg Bench.webm (3MB, 832x520px) Image search: [Google]

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>>40201391

File: John Haack 315kg Deadlift.webm (3MB, 735x540px) Image search: [Google]

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>>40201404

>mfw Trappy can't even pull 3 plate

>>40201424
Him and Felipe don't lift

>>40201399

this?

https://www.youtube.com/watch?v=_drttm5r66A

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If you participated in a meet in 2016-2017, and I forgot about you, please respond to this post with a link to the video of your meet or the webms so that I can add you to the collection of /plg/ Powerlifters :)

(or if you had another meet better than the one I posted here)

I plan on making a thread on /fit/ dedicated to our competitive athletes~

>>40201412

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should i just eat at the bodyweight I want to be instead of cutting my currently calories by 500?

i figured i'd eventually get to that bodyweight and i won't lose much strength since to maintain that weight is only 250 calories less

currently calories: 2,300
desired bodyweight: 2,200

>mfw frog can't even squat 7 plate
Trappy is such a shit coach

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>>40201451

Yes he can, pic related.

oops wrong pic

>>40201445
>our

this is not a powerlifting club
they are just individual people who browse a hentai website

how do I delete?

>mfw islet can't even pull 10 plate in a suit
Just stop lifting already

how to dealete a post on 4chan

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>>40201490

Google how to kill myself no Google Google no not on 4chan

I tried a program with reduced amounts of squat so i could do more deadlift. As i thought this would help my deadlift.
But the only thing i got was slower progress. Then when i raised the squat frequency and reduced DL frequency the DL progressed faster.

Have anyone else noticed similare results? Is squat better at increasing the deadlift than acutally deadlifting?

Google where to buy a noose

>>40201468
SHENANIGANS

Error: You cannot delete a post this old.
>>40201499

It's not letting me delete? help fast pls
where can i call the mods?

>>40201520
yeah sometimes you can't delete your posts. They can't have everyone spamming and then just deleting their shit

IVE BEEN THINKING ABOUT DRINKING DRAINO
A NICE BIG GLASS TO MAKE ALL MY PAIN GO

Anyone here strong? No? Yeah me neither.

Is this even a thread that discusses related to topics to powerlifting?
or is this just a shitfest thread?

>>40201548
This general is for 3 things
1. Autistic jokes by mentally ill trannies
2. Rasputin's Asian gay boyfriends
3. Suicide threats

And I wouldn't want it any other way

>>40201548
Not since trappy came.

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>>40201548

No traveler, you can't handle my deepest discussions!

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r8 big Lenny from misfits (chocolate golem) when he was a powerlifter in 02:
https://www.youtube.com/watch?v=aOp2WnwrbXw

>>40201562
YOu picture is kinda wrong. yes it helps with gettingthe bar close. But the most important job is to pull your shoulders down towards your hips so you can reduce the leverage. It does shit all for keeping the spine straigth.

>>40201537
Hello. I've be programming a game

I miss that gym

I really regret giving up powerlifting for 5 months, i stopped training to move countries and i forgot how good it feels

whatever, can't change the past, i'm power lifting again now, and this time I won't stop.

I saw a HUGE white guy in the gym today, he had a hoodie on but he was built like a fucking brick house and his calves were as big as my quads.

So im thinking I should start using straps for box pulls AKA stack a bunch of plates and lift off of that.

Since I can obviously lift more weight for more reps like that but my grip probably wont ever be up to it, thoughts?

Also just curious why is Isleys bench so piss poor? He's got 20kg on bryce and his bench is worse ? was it just a bad bench day or wut

>>40201575

>the most important job is to pull your shoulders down towards your hips so you can reduce the leverage

Yes thanks for explaining me what I wrote and drew.

>>40201595
Interesting how he made the same point in one sentence, that took you 100 words and a picture

and he made it more clear

:think:

>>40201595
no, your picture talks about shoulder extension and spial extension. Not reducing the leverage between the hip and shoulders.

>>40201600

Except he's wrong about what he wrote regarding the lats and the spine.
So wrong I didn't even bother addressing the retardation.

>>40201604

Half the picture is literally talking about the importance of the lats doing shoulder extension to keep the bar over your centre of gravity. I even use ALL CAPS words with STRONGER DEADLIFT, WEAKEST DEADLIFT, WEAKER DEADLIFT, etc.

Are you really that ADHD that you can''t read and understand a small picture that barely has text in it?

>watching maxx chewning post him becoming a full time youtuber
>him and all his friends will buy shoes for $300 and literally only wear them in photos and then put them back on a display shelf
I can't stand this level of faggot shit

Full time youtubers are boring, they go from being a look into a regular person's life to a self obsessed person with nothing to talk about making videos just for the sake of making videos

>>40201612
shoulder extension means moving your a down and back. Its not the same as reducing the distance between shoulders and hips.

Maybe you havent had anatomy or kinesiology and used the terms wrong, but it doesnt look like your picture describes reduced leverage between those two points at all. It explains keeping the bar close, lat activisation and spinal extension.

>>40201622

wow you're fucking retarded

thank fuck im going to sleep and not spend the entire day teaching you basic shit.

have a nice day

>>40201622

sorry for being rude im sleepy

youre a dummy tho

>>40201622
>arguing with the queen tranny

ya never leern

>>40199049
you can set up the bar freely on rack pulls and they are less back-endagnering than deadlifts, one of the reasons is that you can barely round your back.

>>40201622
>shoulder extension means moving your arms down and back

a bit of mispelling there.
Your picture doesnt mention shoulder depression at all, so i dont know why you claim it does.

>>40201624
>>40201631
If youre a tripfag then you should at least be able to handle criticism. But why you make a picture like that which doesnt describe shoulder depression then claim it does is beyond me. shoulder extension=/= shoulder deression

>>40200186
Where the FUCK did you get that shirt m8?

>>40201585
Isley is strong, but there are athletes who are stronger

Look at chase lindley here. Just benched 315 for a set of 5

https://www.instagram.com/p/BP0bfr8l-QX/?hl=en

>>40201805

>Hips rising off bench

Shit

>>40201811
It's in training, who cares t b h Pham

I wish I was as cool as Massthetics.

>>40201905
He's a duche roidaroo

>>40201933
Do you think they steal their roids from the hospital?

also, i know they are probably awful to actually be around, like they are the edgy teenagers who love fight club who never grew up. But they are still cool, and i'd love to be them. Rich, successful ect

One day i'll do steroids, why the fuck not

>>40201961
When I'm 50 Il do test. The darkside is tempting me tho

>>40201971
You know, after one cycle of test you are permanently 30% stronger and build muscle easier forever?

I think i'll do it some time in the next few years, and record it as a documentary

So i'm looking at knee sleeves. I think i'll just get some generic ones for now, and in the future get SPDs for when i go for PRs or actually compete. I want to compete at least by next year

how do i judge sizes?

>>40201987
>SPD
Reeee
But seriusly, just get sbds now.
Go 1 size lower then the size chart says

>>40202059
>mfw i said SPD instead of SBD
>mfw i wasn't trolling i'm just a fucking moron

But i thought SBDs were already tight as fuck, and are they really ok to train squats all the time with?

I guess training with the equipment you intend to use is a good idea

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>>40201987
>spd

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>>40201987
>SPD

>>40201510
That's what SS and TM seem to imply. Sucks for me cause my deadlift is lagging but my legs are too big.

trappy, if i cant access a decline or incline bench, what can i substitute it with?
also, what triceps exersizes should i do as accessories from the sheiko sheet?
ty

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>>40202151
>my legs are too big

>>40202077
rasputin join the plg discord

its fun and seans left now

>>40202154
put a brick under the front leg or put a brick under the back leg, lel

>>40202077
When I watched your video of you maxing out with shit form I was weaker then you
Now I'm stronger :)

Not being mean, just something I was happy about cause I didn't like being weaker than you in that video

About to purchase some sips

https://youtu.be/dPgHD0bGgzU

Form check. Been seriously lifting for 6 months. Shit camera angle I know, was by myself at the time in the gym

>>40202171
I stopped training at all for almost two months and have only been doing light weight in the gym recently. last week i started lifting heavy again

what are your stats now?

>>40202164
ok, link pls

And what's the deal with sizing? i don't have any rulers, do i really need to find a soft ruler measure my knees?

>>40202189
blaha pls go

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that first sip of the day

Anyone else enjoying their sips?

>>40202196
Take a piece of string around your knee. Measure the string.

>>40202209
ebin meme

>>40202209
Only if it's poison.

>>40202196
whats your discord id? I'll pm it to you

>>40202209

only white monster is qualified for dat dere sip

>>40202189
Pathetic depth tbqh senpai.

>>40202227
>muh sekrit club

>>40202240
dino its your fault people have to do this now

>>40202227
Rasputin #2908

>>40202245
>/plg/ discord
>not advertized in /plg/

ok

>>40202236
Well that's the criticism I came here for. How to improve?

>>40202256
Go deeper

post better angles so we can see something besides your ass

OK, so my knees are 38cm, i measured three times and got 38, 38.5 and 38

So, I am right at the top of a size large standard fit, should i really size down?

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>tfw had to talk to normie girl on bus today
had almost nothing to talk about

felt aspergers as fuck

now to lie in bed and listen to drone metal before getting ready to lift

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>mowed the grass today
>nose won't stop running
>blocked sinus
>feel weak

god damnit

>>40202312
Medium tight fit is 35 to 38. So get medium.

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How do I look like this?

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>>40202455
I'm not 100% sure, i'm right on the high side of that, i'm technically in the tight fit of large as well

>>40202484
go into the bakery and eat powdered doughnuts until you are covered with powdered sugar

>>40202504
Im 36.5 and i Have small. It's hard to get on but it's worth it

>>40199073
No, I'm doing it cutting and losing strength on the big 3s

>>40202504
>>40202525

ehhhhhhhhhhhhhhhhhhhhhhh

I just don't want it to be too tight to train with.

I probably will go with a medium, i mean the idea of my bone structure being a large is hard for me to deal with.

>>40202541
>complaining about having large bones
Is this opposite day?

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I'm supposed to add accessory exercises to this plan correct?

Anyone have tips for accessories and on which days to do certain muscles, if there is any difference.

Like if I do OHP and Chinups on day 1 should I also throw on accessories for arms to keep in theme?

My job has taken me to Bethnal Green today, isley doesnt train til later

>>40202556
no i mean, i do not have a good bone structure. my dick is thicker than my wrists ffs

>>40202607
Consider the fact that there's no separate sizes for women.

I'm currently at 110/180/220 (75 kg bw) and would like to switch my routine to something more advanced. Currently doing 531 with BBB. I would like to keep 4 workouts per week with quite a lot of deadlifting. I tried Candito Intermediate 6 week program for two cycles but didnt feel like it helped my squat or deadlift. It did increase bench by 7.5 though.

I feel like heavy singles/doubles work well for me. Any suggestions what I could look into?

>>40202616

Hello how new r u?

>>40202616
wut?

>>40202624
I just found it weird he was complaining about being "large", even though it really implies large for a woman.

>>40202629
I'm not, i'm saying it was strange that i am considered a large

Stopped lifting for a year. Now I've started SS to get my strength up again.

Feels like I'm not progressing more already at 90kg squat. I've increased the weight with 5kg for every session, should I start increasing by 2.5kg instead? Or should I drop weight and start SL instead? When I started lifting I used SL, made solid strenght gains back then.

>>40202600
just lurk around

>>40202638
what did you lift before?

>>40202638
you go up by about 5lbs, which is 2.5kg

>>40202634
Yes, but large is like the upper end of what a woman would wear, men's sizes start at XL

>>40202657
what size do you wear?

>>40202646
Bethnal green is a shithole, im finished for the day time to go home

>>40202657
actually, I saw Chris Jones's review, he wears a large purely due to his calves being huge, he's a size medium

Go bully somebody else Brad

>>40202664
XXL, and I would consider myself a small framed twink

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>>40202677
pic related?

>>40202647
in kg:

dl 140x5
squat 128.5x5
ohp 60x5
bench 80x5

I feel like I lost a lot of muscle in that year I didn't train at all though.

>>40202653
I'll try this, thanks.

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>>40202681
No, I said I was a twink, not even 120kg

>>40202665
it is a shithole, the gym is nice though.

>tfw commercial gym bars have disgusting knurling compared to Bethnal green bars

Deadlift dreams

>>40202700
>not even 120kg
you'd have to be 6'7" to not be obese

unless you are literally a bodybuilder you are a delusional fat fuck

>>40202723
I'm 191cm, whatever that is in USA units. I'm like 115kg and twink as fuck Tbh

Tiny frame too, my knees are only 43cm

>>40202704
I own a texas power bar, no knurl issues ever

volume day tonight lads. i feel like shit familia

4x3 for the deadlifts instead of 1x5 tonight i think

>>40202737
you think the gym manager will let me store it in his office?

>>40202735
So you are 6'3", 5" taller than the average man, and obese.

You are fucking retarded.

>>40202822
at least he isnt a gay(probably)

>>40202676
>Chris Jones
fairly sure he is a dwarf tho

>>40202822
>>40202735
In fact your stats are that you are taller than Arnold and heavier than him even in off season. you are a fat fuck.

>>40202833
Arnold was easily more than 115kg, even in contest shape.
You are high as hell mister.

>>40202833
>>40202822

>compete in a strength sport at a height where you're only way to be competitive is to fill out a larger weight class
>some twink can't handle this thought and proceeds to bully you for no reason

You literally cannot make this up.

>>40202833
Then why am I such a narrow small framed twink?!
>>40202831
Good observation, I am in fact normal and thus I automatically win the argument

>>40202600
>isley doesnt train til later
i hope you asked around for him, it will raise suspicions
D E V I L I S H

>>40202859
>getting fat for amateur powerlifting
>not worthy of bully