/plg/ Powerlifting General

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SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

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

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

>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/

>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

>Advanced Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/

>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/

>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/

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

>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

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

>Volume program:
https://docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/

>Volume program: (by Haugen)
https://docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/

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

File: Daiki Kodama 212,5kg Bench.webm (2MB, 697x560px) Image search: [Google]

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>>40221356

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Remember to check out our thread dedicated to the competitive lifters of /plg/!
It has historical webms of success and struggle :)

>>40220058
>>40220058
>>40220058
>>40220058

>>40221434
They fucked right?

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>>40221329
>>Guide for competitive programs:
I kind of see the one anon's point about including that these shouldn't be run without supervision now that I look at the guidance. As it was written by NSF it did, however, give the impression that one could run the program out of the box with minor adjustments based on knowledge about one's own strengths and weaknesses, and the added notes below the authors' signatures were meant to help in the individualization respect.

So while NSF themselves wants to get all lifters into a club for hands-on coaching, I still think that the programs can be run without supervision if the lifter is careful about self-supervision. In other words, if anyone decides to run the programs: don't be an idiot.

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https://www.youtube.com/watch?v=g35PD6FurAM&feature=youtu.be

training today
was great and didnt feel shit like the last week of workouts that ive done everything moved faster then i ever expected

bench is deff on the up and up

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>deadlifts
>dead tired

>>40221471

Do you think Isley licked his bumhole

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>>40221532

>tfw no gigantic, mellow pet monitor lizard

>>40221581
Def Isley loves to give rimjobs brah

>>40221329
Are those two guys natural?

Summoning Trappy

come on it's not like you can hold down a job, i know you're here

>>40221891
I am dong the Powerlifting 2 Win Advanced Novice program, I do the competition lifts on monday and friday,

do paused bench and squat on wednesday (and ohp and machine curls because i'm already at the gym so why not)

and on tuesday and saturday i do accessories

Am i better off doing say 5x5-8 chin ups as my bicep work in one work out and 5x5-8 curls next workout
or
3x5-8 curls and 3x5-8 curls later on in the same workout
it's not just the slightly extra volume, it's more about hitting the muscle from multiple angles and for fun, and allowing the muscle to recover between the different exercises

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>>40221974

>hitting a muscle from multiple angles

Lmao just do 5 sets of chinups and then 5 curls.

Don't be a pussy.

>>40221532
Moniter

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>>40221891

I'm working rn but sure.

>>40221974

Do whatever you find more fun with the accessories.
They are just that, accessories. As long as you're doing them you'll be fine.

>>40222089
>I'm working rn
As what?

>>40222089
>Do whatever you find more fun with the accessories.
>They are just that, accessories. As long as you're doing them you'll be fine.
ok, that's kind of what i thought, i'll change them in future if my weak points change

>>40222089
So is trappychan a tranny or just role playing?

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>>40222106

I'm reworking the programs of two trainees.

>>40222129
>""""trainees""""

>>40222127
Trappy is a fat gay dude that doesn't lift pretending to be a skinny gay dude that doesn't lift, further pretending to be a skinny girl that doesn't lift. It's really the ultimate catfish scheme.

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>>40222127

Occam's razor

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:^)

>>40222199
post your girl-cock and butt-pussy you fucking faggot.

>>40222409
I get it, you're a massive newfag

I remember when almost everybody had a trip ;_;

Sheiko seems to have a high pull:squat ratio

>>40222544
About 1:2 based on int large, doesn't seem high to me

>>40222627
I don't see what data types have to do with this but ok

best videos to learn the correct way to bench press or how to set it up

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>>40222747


Skip to 7m26s: https://www.youtube.com/watch?v=4T9UQ4FBVXI&t=7m26s

https://www.youtube.com/watch?v=HK4z_Z4O0-s

https://www.youtube.com/watch?v=MQvrLy5MUGc

>>40222785
looks like I'm reracking with soft elbows then lmao

>>40222542
Remember coolrun?

>>40222785
But the bar path for the bench press is curved, not a diagonal line. I don't know of any strength coach that recommends arching you lower back "as much as you can" either, unless you are on the platform at a meet. Even then, that advice shouldn't be given universally.

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>>40223043

>but the bar path

Note the *

> I don't know of any strength coach that recommends arching you lower back "as much as you can" either

You're not in strength training general, this is powerlifting general.

Arching is of massive importance for powerlifting, and you want your technique in training to be as close as possible to the technique in a competition.
If you're not working on your arch and trying to get it better every time and be more stable and higher, you're wasting potential.
Take example from the japanese bench pressers.

>>40223137
Virtus was not born with diabetes.

>>40223137
Nobody should be trying to emulate a bar path in the bench press that is a diagonal line. It shouldn't be straight up or down, but it's not a diagonal line either. Whether you're a novice or elite lifter.

>>40223137
You're also not a powerlifter and have never done a heavy bench press in your life. Nobody arches their lower back "as much as they can" for all of their reps. You may use a large arch, but it's not ball-to-the-wall every rep, every set. It feels like shit if you try to do this, and that's why real powerlifters don't go 100% every rep.

File: Yuki Fukushima warmup Bench.webm (2MB, 800x450px) Image search: [Google]

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>>40223153

I realised what I said was stupid after I wrote it, but I was in a hurry to finish it all in time. I should've rewritten that.
I apologise if that was offensive.

In any case, his diabetes is type 1 right? That is pretty much an autoimmune condition that comes from the genetics. You're born susceptible to it, and it just happens, even if you live a healthy lifestyle.

Unlike type 2, that's related to bodyweight and diet and exercise etc etc.

>>40223186

Please note the *
The straight line is merely a way of simplifying it for novices. It's straight out of the SS book.

>inb4 you know better than rippetoe how to teach novices

>>40223211

>nobody

Daiki Kodama.
Fukushima.
Yusuke.
The entire japanese bench team.

Not only them, every big bencher does it, unless they're being lazy.

I'm sure you know a lot more than them, though.

>>40223137
>japanese bench pressers
Japs do a lot of things well, but benchin ain't it.

>>40223283
Pls u don't even lift u don't know shit
If you did that on every rep ur back would fucking spasm out of existence laaaaawd what did we do to deserve this thing in our general
Can we get Sean back please?

>>40222785
>>40223283

I should rewrite that, though. I just noticed that the "without taking your butt off the bench" is stupid. You always take your butt off the bench to set up lol.

>>40221404
why is this posted in every thread

which tripfag is this with their fingers up their bumhole

>>40223283
Have any of those lifters said anywhere that they use their absolute maximum arch every time they bench?

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>>40223323

Yeah and if you press too hard with your chest, it's gonna spasm out of existence...

Fucking kek...

Sigh, why do I always have to deal with autistic people like you? Why can't I just once have decent non-retarded criticism? It always has to be the Anonymous that knows everything and goes on to be pedantic about stupid shit. "omg don't tell people to arch their backs as much as they can they're gonna try to arch their back so hard that their spinal ligaments will tear" sigh...

>>40223378

Where in the guide are the words "ABSOLUTE MAXIMUM" and "EVERY TIME"?

>>40223317

Wew lad, you've seen nothing yet. Japs dominate certain weightclasses on the bench.

>>40223323
I arch as much as I possibly can every set of bench and my back is fine

>>40223405
>certain weight classes
Would those classes happen to be twinkmode?

>>40223405
Do you know if there are shoes areound $50-80 dollars?
All I'm seeing are adidas Powerlift 3. at 100 euros.

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>>40223442

Some of them.
But they have heavyweight benchers that are absurdly strong as well.

>>40223452

All of the shoes described below are great, including the cheapest options.
Heel height is personal preference.

Remember to look for sales. They're very common.

<- : trappy picks

Cheap but Great:
Adidas Powerlift 1/2/3 (1.5cm heel) <-
Wei-Rui Warrior (2cm heel) <-
Wei-Rui VX3 (2cm heel)
VS Athletics (3.3cm heel)** <-
VS Athletics 2 (3.5cm heel)**
Do-Win Gong-Lu 2 (2.5cm heel)
Sabo Gym (1.5cm heel)
Do-Win Gong-Lu 3 (2cm heel)
Sabo Deadlift (flat heel)
Wrestling shoes (flat heel) (multiple brands) <-

Mid-tier:
Adidas PowerPerfect 2 (2.1cm heel) <-
Adidas Drehkraft (2.1cm heel)
Risto Tiburon 2 (2.2cm heel) <-
Risto Deadlift (flat heel)
Sabo Powerlift/Weightlift (2cm heel)
Reebok CrossFit Lifter Plus 2.0 (2cm heel) <-
Inov-8 Fastlift (1.7cm heel)
Do-Win Pendlay (2cm heel)

Expensive tier:
Adidas Adipower (2cm heel) <-
Adidas Crazypower (2cm heel)*
Nike Romaleos 2/3 (2cm heel) <-
Risto Olimpico (2.2cm heel) <-
Reebok Legacy Lifter (2cm heel)*
Anta Chinese Weightlifting (2cm heel)*
Adidas Leistung 2 (2.5cm heel)

Collectors tier:
Asics 727 Tiger (2cm heel)* <-
Adidas Adistar 2008 (2cm heel)* <-
Adidas Ironwork 3 (2cm heel)* <-
Rogue Rippetoe Powerlifting (1.3cm heel)
Do-Win Rogue (1.3cm or 2cm heel)

* precise measurement unknown
** probably not the effective heel height. Adipowers have 3.3cm heel height, but effective heel height is 2cm.

>>40223460
What's the absolute heaviest bench by a jap? Raw and equipped please.

>>40223405
"As much as you can" means the maximum of your ability. I realize English isn't your first language, but that's what the phrase means.

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>>40223480

"As much as you can" doesn't imply "ABSOLUTE MAXIMUM".

I realise your autismo is too deep for you to leave this stupid argument you created, so you're now filtered.

>>40223472

What, you wanna compare them with Kirill?

>inb4 there are no weightclasses in the jungle

>>40223494
But it literally does. If you bench press as much as you can, that is your 1 rep max. It is your absolute maximum bench press. "As much as you can" literally means your absolute maximum.

What the fuck else you propose it means? 95%?

This is the kind of shit you say every time somebody disagrees with you, and it's why most people have grown to resent you.

>>40223494
Nobody can hang with kirill
But it looks like the best number I can find is still less than 800lbs equipped. And less than 500 raw. That's not good.

>>40223537

I'm like really really really busy trying to finish this program for tomorrow.
Just search harder~

>>40223562
It's from the IPF Asia site. Just admit they suck.

>>40223576

>kirill isn't japanese that means japanese suck

lol

https://www.youtube.com/watch?v=VUG6PwyeCtI

>>40223562
>this program

For what? Don't you just spam Sheiko?

>>40223576
Trappy never "admits" anything. He plays innocent saying shit like "I'm always willing to change my opinion in the face of evidence to the contrary". Then he'll argue to the point of saying "as much as you can" doesn't you mean your maximum, and act surprised and confused when people hate him for being an insufferable cunt.

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>>40223620

The work of a (good) coach is way more complicated and time consuming than you'd think.

>>40223613
I'm actually looking up ipf records because usually that's all you tripfucks care about.
Japan has no heavyweight benchers. Why can't you ever admit defeat instead of moving the goalposts?

>>40223676
Because he's a cunt. Think about this: have you ever seen trappy have a debate over the course of a few posts, then admit he's wrong? I haven't. And it's not because trappy is never wrong.

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>>40223676

>Japan has no heavyweight benchers

I literally just linked you a heavyweight world record https://www.youtube.com/watch?v=VUG6PwyeCtI

And this is me playing your stupid game under your rules of "there are no weightclasses". Which I could just dismiss instead of wasting my time.

>>40223718
http://www.powerlifting-ipf.com/championships/records.html

I don't see him on the list.

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>>40223767

Don't you see him on the platform? Don't you see the monitors showing the weight? Don't you hear the commentator announcing a world record?
https://www.youtube.com/watch?v=VUG6PwyeCtI

>>40223790
He doesn't have it anymore. And the best bencher in their country does less than 800lbs equipped??

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>>40223801

Nice, keep moving the goal posts

>>40223790
Why do you keep posting cute anime girls?

>>40223767
http://www.powerlifting-ipf.com/fileadmin/ipf/data/results/2016/Benchpress/scoresheet_m.htm]
i found it

>>40223809
Hey, I tried to find a decent all time ipf record from somebody who weighed more than 100kg. I hope the guy gets his record back. But there's no way Japan can hang with Europe and US heavyweight benchers, especially outside of the ipf. And you're still a smug little cunt you doesn't compete so fuck you.

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>>40223812
>girls

>>40223858
Is she ok?

>>40223767
>>40223817
>>40223790
while I'm looking, here's the lift that replaced Ueda
https://www.youtube.com/watch?v=8XsKsn4vxZA
like cmon senpai don't call it a WR when it's not a WR anymore

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>>40223817

hahahahaha reckt

>>40223850

See ya next time!

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>>40223864
>she

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>>40223881
>he

>>40223881
This girl looks distressed. Is she alright?

>>40223868
>rekt
Ok. Bring that jap twink shit to America. Where we take roids and bench in unlimited shirts.

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>>40223898
>>40223864

She's fine, just having fun~

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>>40223896

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>>40223913

no honoru!

>>40223916
that looks like kira

>>40223867
Thanks boss. How many months later was that?

>>40223915
I've never seen anyone make that kind of face when they were having fun. It seems unnatural.

>>40223928
Not eveything's jojo you fucking fag baka

>>40223896
Name?

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>>40223933
It's as natural as having a thick juicy cock rubbing on your prostate

>>40221434
Why is isley in such a chronic lack of muscle mass? He looks like bambi on ice or a breakdancer doing a knee move when squatting. How tall is the man?

>>40223923
Yeah, like lying about having a program to write.

>still making progress running sheiko for 2 years straight
>kinda want to run dietmar but havent done it in 3 years
HMMMMMMMMM

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$65 + $30 extra for the shipping to Mexico holy shit

>>40223945
Where do I meet a cute girl who has a prostate?

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>>40223933

Ohohoh, you have to give them A LOT of fun!

>>40223946

I guess it's just a bad pic

>>40223948

I wish, you have no idea how much I hate the cumbersomeness of Excel.

>>40223959

Pretty good shoes.

>>40223964
Thailand

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>>40223974

>>40223964
On plg

>>40223986
Did you ever fantasize about his dick?

>>40223964

Brazil

>>40223986
>>40223974
God dammnit i take that back, thicc. How tall is he though?

>>40223974
I like Excel a lot :(

Also damn I frequently beef with you on here trappy and disagree non stop, but those anons were being dumb as fuck
It says in the corner of that image advanced bench pressers change angles during the lift and push back then up is a helpful/necessary skill

And bullshit you can't arch as hard as possible (while still being able to bench press, why are you autists completely ignoring the context)
Hurr durr you shouldn't brace as hard as possible in a squat because you still need to use your legs and you'd give yourself a hernia and pass out

>>40223936
https://imgur.com/a/JNuLr

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>>40223986
When I look at George all I can hear is Wilks saying "disappointing"

>>40224022
Well the reason you can arch extremely hard in the bench without issues is because there should be no movement in that plane putting force on the disks.

>>40224032
Yes

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>>40224022
>I like Excel a lot

Please keep posting images of cute anime girls.

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mowed some lawns today. feel pretty tired. glad it's recovery day today.

anyone playing resident evil 7?

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>>40223974
>not just using sheiko app
shiggy my diggy

>>40223929
digging through the IPF shit
Ueda set his WR on APR 24 2016.
Jaeger matched it AUG 8 2016
Jaeger set his WR on SEP 09 2016

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>>40224160

>using the app for custom programs

Oh god please no

>>40224011

I think he's... 188cm? Maybe 185, idk

>>40224022

Yeah, it's really a big waste of time to argue with people like that.

I don't mind criticism or differing opinions, it's something necessary in order to keep improving. But when it's just shitposting like that... I really have to learn to dismiss those people faster.
Only reason I don't do it is cause I don't want people saying I can't take criticism or debate my opinions, but really, in those situations with that sort of poster it's just a waste of everyone's time to argue.

>>40224267
How much does he weigh though? A guy thats 6'2"-ish needs to be at least 225lbs

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>>40224276

He's 103.4kg in vid related, a few months ago.

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why is everyone doing sheiko nowadays?

Jump on the texas method bandwagon. it's the best program

>>40224276

Isley is not 6'2.

>>40224267
hey trappy, if I split one of the days on TM into a U/L day, keeping the other two days as fullbody as listed, would it be better to split the volume or the intensity day?
either
ULxFxFx
or
FxFxULx

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>>40224326

Split the volume, no doubt.
This allows you to put more volume for each lift, which is a big deal for the bench - and you need to practise doing the big three in the same day for intensity, since that's how competitions go.

>>40224287
>TM
>best program

I may be a GDE but I made next to no bench nor deadlift gains on TM despite altering VD, adding in accessory work on RD and eating like a truck.

ID made me wanna kms after a while because of how crazy hard each set was and I kept psyching myself out mentally.

https://www.youtube.com/watch?v=gCh4bm-lE2c

I want to strangle the girl yelling at Rip.

>>40224377

This seems to happen to a lot of people.

My personal theory is that TM and similar are much better for realising gains than they are for creating them from scratch (which might also be why so many people coming off SS crash and burn - they've already done the low volume high effort bit so there's less to eke out compared to someone coming off a more general lifting program).

>>40224468
Do you think Rip used to have a mentor that made him drink milk?

>>40224477
Happened to me. I was fresh off SS. Not even 3 weeks into TM did I begin to fail on ID so I swapped the rep ranges. Even after doing so, I continued failing.

Squat increased moderately okay but I barely put 15lbs onto my bench and almost nothing on my deadlift.

>>40224495
Who knows. Maybe he was raised on a cow farm in rural Texas?

>>40224377
cycle rep ranges on ID or alternative between dynamic effort.

it doesn't always have to be a grindfest

Trappy has literally quarter of all posts in all plgs
what the fuck is he doing with his life

>>40224753
he said he's in med school but who knows really

>>40224011
hes 183, 6' on the dot.

How can I increase my bench press speed? I can bench 130kg for 1 rep but even at 100kg I am slow to raise the bar.

is 28freeprogrammes shit for deadlift, all the programmes have "opposite stance" but I really don't want to do sumo, not just because of the memes but it's not suitable for my bodytype

>>40225136
do snatch grip deadlift

>>40225130

If you're reasonably explosive in general but just slow at bench you can drop down to a weight you can move fast and work away at it, moving up slowly and trying to maintain speed. If you're slow at everything, you might have to regress further to stuff where you can learn to be explosive.

>>40225156
That's also awkward and awful for me (im 6'7) I stick to conventional and block pulls. even deficit can put more stress than I want on my lower back

>>40225136
i'm doing the 2x adv right now, want to know this too

considering ditching the sumo for some lower rep deficit deadlifts
>>40224543
TM is a garbage program idk how anyone makes gains on it

>>40225181
>I didn't know how to program, i stopped cause i suck

ftfy

>>40225136
Since you're aware of sumo being bad for you, do another variant. Paused or block work since you can't handle sumo and deficits. Try to mix this secondary every month or so to see the difference it makes on your gains.

On sheiko, am I supposed to do all the accesory work listed aswell? Because it has a shitload of chest isolation and tb h dont want my chest to grow more

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>>40225223
>dont want my chest to grow more
what did he mean by this

>>40225223

no don't do any isolation ever you don't wanna risk having your bench go up. you should only do main lifts with 10% inflation and then complain at the end of the program that you had no progress.

>>40225157
As soon as I bench 90kg my explosiveness is there but I feel that benching 10+ reps at 90kg is not doing anything to increase my bench as its 40kg off of my max.

It is just strange that as soon as I hit 100kg I slow down so much... Any other excercise I can do to increase explosiveness in my pushing?

>>40225243
dynamic effort at 50-70%

10 sets, 1 minute rest between sets

>>40225231
>>40225242
my chest is already huge bro and I barely do any isolation if I would do every accesory listed I would look like I have tits

>>40225267
You probably just have bitch tits you fat fuck

>>40225274
I can do weighted dips with 60kg added go figure

ps. im not a twink

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>>40225267
up to you bro, i think a big chest looks awesome

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>>40225267
also doug young was known for his massive chest

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Is it just me or is powerlifting pretty popular nowadays especially among girls

>>40225370
Yeah its shit now
Girls just cheat, take drugs and ruin the sport

I fucking hate women

>>40225370
yes. they bench 40kg and call themselves powerlifters

>>40225370
yes

thats good

so for a small city meet what sort of numbers do you think people will be hitting in the 100kg category? I know i probably wont win in my first meet but i don't want to go there and get absolutely destroyed

Does it ever get easier...?

>>40225534
>i don't want to go there and
why
not really much difference in losing by 20 kg or 200 kg Tbh
it just depends on who shows up, dont worry about it

just go get a starting total to improve on

and also it 105kg category ;)

>>40225611
>not really much difference in losing by 20 kg or 200 kg Tbh
Big difference

Lets say you lost, someone asks you how much did you lift, you say 200kg for example

then they ask how much did the winner lift, you say 220kg

Then the'll think you were p close to winning

will my bench really imrpove on sheiko? Just looked at the program and you dont even go over 80% ever and if you do then you'll do like 2 sets of singles

>>40225676
>Then they'll think
stop thinking about other people,why does this matter, they probably dont even know what powerlifting is

but Tbh if you are totaling 200kg then dont even bother

what you are saying here is that you would rather be the only one in the class totalling 550kg just so you could tell people you won
compared to coming 4th with the winner totalling 750kg
what changed, you still got the same total and couldnt have done any better
you 'winning' with 550kg doesnt suddenly make you good because no one good showed up

>>40225739
he doesn't want to embarrass himself. everyone says it's just fun and games but some people are very competitive you know

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First meet is next weekend, what do?

Anyone have a good routine for warming up before my attempts?

>>40225816
>weak as fuck
>very competitive
no business thinking about powerlifting then Tbh
hes only doing it to try and impress others which never ends well

>>40225845
get on weight
know the rules
make sure you have everything you need
dont panic
enjoy yourself
talk to people youre competing with
just know everything is a meet pr

good luck lad

>>40225845
also just do what you normally do for warming up
and the Attempt Selection Aid, Updated Warmup here
http://thestrengthathlete.com/freebies/

might be of some use to you

>>40225938
>no business thinking about powerlifting then Tbh
thats what you fucking train for...

>>40225972
people that think like that end up never competeing because they arent strong enough yet

>>40225938
Thanks m8

>>40225951
That's handy, I'll use it come next Saturday!

>>40225985
well hopefully one day you'll think you're strong enough and you'll start competing

first meet, straight to nationals!

>>40225998
i do compete lad
also im not saying they arent strong enough
i should have said THEY think they arent strong enough yet

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>>40226016
yes well what i'm saying is there has to come a point where you start to think "okay, i think i'm strong enough now"

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>the SPORT OF POWERLIFTING
So it's on the same level as CrossFit now (i.e. a """"sport""" no one takes seriously except the participants?)

>>40226024
>okay, i think i'm strong enough now
i dont really thin we are on opposing sides here lad
although i think if you are taking an interest in competeing then you are already there
if you are waiting until you can beat everyone in your country then you are just fucking about and will likely never compete anyway

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>>40226060
>if you are waiting until you can beat everyone in your country
i'm training in my basement.

I WILL RISE LIKE A PHOENIX FROM THE ASHES!

>>40226075
ok frog

I haven't competed yet, but isn't it disrespectful to the loaders if you Show up to a meet and you Lift significantly less than all the others?

>>40226094
no
ive actually had a meet were there were girls in the same flight
so the bar had to be almost fully stripped at the start of 2nd and 3rd attempts

>>40226081
the frogman is an inspiration to me

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>>40226094

There is no such thing as "disrespectful to loaders" lol

>>40225684

Yes.
Just inflate your bench max by 4kg or so and you'll make ridiculous gains.

>>40225267
>>40225223

The bench volume is gonna make your chest grow regardless if you do accessories or not.
And a muscular chest doesn't look like tits. See: Klokov or Arnold.

>>40226075

>spends forever training in the basement
>never does any meet
>expects first meet to be a major success

Enjoy all the red lights for missing commands and not being sure what to do and when or what attempts to take.

>>40226024

300 wilks you should start doing meets. You can start before that, even. The earlier the better.

If you're waiting until you have 450 garage wilks to do your first meet, you'll find the lack of experience is gonna massively affect your performance there.

>>40224753
>>40224766

It's summer :3c

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>>40226081
>wakes up
>gets on plg
>already see someone mentions me
Kill me

>>40226231
youre welcome ;)

>>40226094
No

>>40223283
yoooo no worries, I've actually got it about a year and a half ago :(
Anyway imma get fucking rekt at these yuro classics
http://goodlift.info/onenomination.php?cid=395

>>40226225
>Just inflate your bench max by 4kg
what does that mean

>>40226375
Your bench max + 4kg

>>40226392
wut

did trappy mean that I should insert my bench max +4kg into the sheiko calc?

If yes does that mean that I should do that with all lifts?

>>40226400
Yes, just your bench max though.

>>40226405
Why not for everything

>>40226330
youll still be our favourite 93 lifter lad

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>>40226225
>300 wilks you should start doing meets. You can start before that, even.

I did the latter. Did my first meet last weekend and went 150/90/160 at -83 (actually weighed in at 77). Not sure what Wilks score that is but it's sub 300 I think. It was a good experience and it's motivated me to get back to training and work towards getting a decent total at whatever meet I do next.

Waiting until you're arbitrarily strong enough might not be best as meets over here fill up quickly and you have to work in around the federation's schedule rather than when it suits you.

>>40226408
You could if you want. It's just most people find bench on Sheiko super easy using normal maxes and tend to inflate

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>>40226408
I did it for everything just make sure you can recover

Okay, so what exactly and how often do I train grip strength?

Right now my idea is to just do static barbell holds until, pick a weight that I can hold for like 30 seconds.

But how often do I do it? How do I increase weight?

>>40226400
Just insert your real max for everything. If the first few weeks are super easy you can inflate your max by 5kg(or more, depending on how easy it is). You can also up the weight on singular sets(so if your doubles on 85% feels easy you can change one or two sets to 90% that day). Starting with a inflated max is a retarded idea.

>>40226419
>>40226434
But why 4kg specificly though why not 5kg


>>40226444
tb h it looks real easy maybe I should inflate it a little

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can we post some funny images pls?
>2pl8 deadlift
>screaming

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>>40226444
Its only retarded if you know the max you put in is a true one rm

I Unironiclly started with a 18.2kg inflation on deadlift, 6kg on bench and a 11.4kg inflation on squat and it all work out just fine (bench now is 18.2kg inflated)

>>40226451
thats like 2.5x bodyweight

decent

>>40226459
>18.2kg inflation on deadlift, 6kg on bench and a 11.4kg inflation on squat
dam why that much though

Why you guys telling me to do 4kg if you can make gains with that much

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julia will be my next gf

>>40226459
>Doing inflateko
Isley taught you well, kek

There's literally no point in competing in powerlifting if you aren't a manlet right? Because of weight classes?

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jesus

>>40226459
>Its only retarded if you know the max you put in is a true one rm
But why would you put in a lower number just so you can increase it immediatly?

>>40226451
that's a lot of weight for a skinny girl

The issue with that picture is the ninja turtles cosplay

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alright im off to the gym. i'm done being annoying

>>40226442
Need answer

>>40226504
Im saying such as you havent maxed in a long time or when you did max you knew you had more in you

If I don't exploit the linear progression until I am somewhat strong and hop on an intermediate program earlier, does that mean that I will plateau earlier (assuming I'm bulking and resting properly)?

>>40226593
You will probably plateau later.

>>40226615
And potentially waste time

>>40226637
definitely waste time
but its not a race
no rush

>>40226637
You'll get just as strong in the same time.
Stop worrying about platueing. Just lift you're a noob.

>>40226497
the lack of responses was enough of an answer I guess...

>>40226615
What do you mean? The question comes from the fact that according to strenght levels I'm intemediate on the upper body (200lbs x6-7 @160lbs) and literally the lowest of novices on the lower (due to lower back problems I could never squat/deadlift). So I'm currently doing alphadestiny hybrid program wich is a mix between his novice program and texas method.
What I want to know is if I will plateau earlir than what is to be expected.

>>40226497
>>40226671
>20 minutes
Don't be a little bitch.

Anyway, powerlifting meets aren't exclusively about winning your weight class. You're also going there to get into the community and have fun.
Unless you're a complete autist, in which case you don't know how to do those things.

>>40226682
If it's for the time, I really dont care. I have a decent body already. I just want the longest progress not the fastes.

>>40226697
>competition
>at a distinct disadvantage
sounds "fun"

>>40226682
If your bench is kind of good and your squat/dead is absolute beginner tier, then you will probably not be able to increase your bench max every session/week for as long as you can with squat and dead.

>>40226710
>Doing anything
>Isn't best
Sounds "fun"

>>40226710
dont do it then
no one is forcing you
simple as that

>>40226719
Makes sense. The thing is that in that program, he doesn't clarify if the lifts on the lower body should progress session to session or week to week. I guess I'll just do it when they feel easy.

>>40226442
Hello

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who else BULKING here?

pic related, let's see how fat i can get before i hate seeing my body in the mirror as much as i hate my face, voice and personality!

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What is the record total sheiko inflation on plg ? Idk what isleys is but i think im close with my 47.8kg

>>40226951
nice haircut gayboy

>>40226956
I inflated by 100kilos

I used year old maxes

>>40226958
Are you one of those faggots who spends $50 on a haircut every week and $300 on shoes you wear once a month for Instagram pictures and then puts on a display shelf?

>>40226971
Im one of those bald faggots who are jealous of hairpriviliged people

>>40226951

Stop posting photos of your soft, weak, chubby body. We don't want to see them.

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>>40227060
Liar

>>40227075

>you are weak
>you don't have a charismatic personality
>you don't look good

Why do you trip again?

>>40226225

Trappy can you help me with something please?!

>>40227088
8"x6" cock

What are we doing right now /plg/?

>>40227108

Nobody cares

>>40227125
Your mum cared last night lol

>>40227075
Post the uncensored version
Validate your claims>>40227108

>>40227133
My dick has been posted here so often, you must be a newfag

>>40227130

No she didn't, you're gay and too autistic to have sex with anything but Korean twinks.

>>40227143
I dont remember your penis.

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>>40227145

They are better looking than any "woman" who would sleep with you

>>40227152

Keep telling yourself that. I'm not the one who was a virgin until his mid 20's.

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>>40227120
Listening to History of Rome podcast. On Episode 20. I never realized how much easier this podcast would be to listen to with Wikipedia open so I can view a map of the area's being discussed in the episodes.

https://en.wikipedia.org/wiki/First_Punic_War

Whenever I wear anything that shows off my gains I get 3 reactions
1. People eye rape me
2. People focus on me / pick at me more
3. Some people kiss up to me

Wtf I hate this

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>>40227152
>willingly giving away your wizardry for gay sex

>>40227195
Post pic of gaines

>>40227196
you don't lose your wizardry by having gay sex silly. it's only from vaginal sex. why do you think women can never be wizards and older gay men are always so successful?

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I have fallen in love lads

Her name is OHP <3

She's helping me through my break up with Bench

How tf do you dance at a party
I'm going to have to bop my knees and do reload animations aren't I

>>40227350
you move your body to the music

>>40227350
Just use my tried and true method:
Stand in the corner looking at your feet
Wait for a good time to leave

>>40227350
Get drunk first. However drunk you need to be. The trick is to get a little less drunk every time until you're about to dance unselfconsciously with just a little buzz or nothing at all. MDMA makes the progression MUCH faster and smoother. I like to make little jazzy airplane waves with my fingers.

Who else is hyped for project memementum?

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>>40227418
So the cheap protein arrived

it's not that good, doesn't mix well and doesn't taste great

the not mixing well means it's probably low quality and i'll only get 17g or so per serving not 25.

Next time i'll try either something a bit more expensive like the viking brand i was looking at, or splurge on some ON overpriced bullshit that tastes amazing

>>40227457

Have you ever considered just eating food instead of taking a fuckton of supplements that don't actually do anything that food doesn't?

>>40227482
Have you considered rock collecting?

Whey is food you retard

>>40227503
>>40227482
oh god i'm up too late and am getting rude

Whey powders are not supplements, they are literally food.

>>40227535
>Whey powders are not supplements, they are literally food.
hmm I wonder whos behind this post

>>40227075
kys ur by far the shittiest trip

>>40227503
>>40227535

>protein supplementation isn't supplements, it's food

You L I T E R A L L Y cannot make this shit up. You're an absolute DYEL retard.

My gym owner really hates me, tried to chew me out about how you should only deadlift once a fortnight and how your lower back needs 2 weeks to recover blah blah

I just ignored him this time and kept lifting and he got into a massive strop

>>40227535
You're weak and dumb. It's literally called a supplement because it supplements your diet along with real food

>>40227350
The key is to move your whole body to the music. Sway your hips to the music and have a drink to hold in one hand, means you don't have to think about what you're doing with your arms

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>>40227668
you're lucky, mine only gives attention to the girls and generally treats the guys like they aren't important

>>40227350
Oh and subtly bob your head too, just slightly and to the beag

>>40227784
>>40227772
>>40227418
>>40227393
>>40227373
Lol thanks

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i'm glad powerlifting only consists of 3 lifts. I really don't have any motivation for anything more

>>40227812
>tfw you never enjoy all 3 lifts at the same time

The even worser feeling being when you don't enjoy ANY of them for a while

>>40227821
I just went through a stint of that until yesterday when I hit a few @8 singles on sbd and realized how much stronger I got. Except for bench. Fuck bench with rasputins dick

>>40227843
Kek I can get behind that. Fuck bench.

Its just too technical. Not fun.

>>40227843
>>40227880
Bench is such an easy lift to get correct. Squats are the hardest lift to do correctly imo

>>40227893
I think squats are the most dangerous lift to do, but I think you can get away with very simple / relaxed form.

But bench, you can't. Your form needs to be perfect to lift any decent weight.

>>40227893
>Says the bench chad
Fixing my squat took a while but once I got it down its been smooth sailing. Bench literally won't move I hope project momentum will help me out cuz I fucking hate this meme lift

>>40227967
This so much. I get out of position even a little on bench and I can fail a 90% single. On squat and dead if I fuck up I can still retard strength my way up

>>40227967
I mean I retarded my way up to 250 for reps on SS, so I'd say it doesn't need to be perfect on bench, but having good form helps a lot.

>>40227983
Say what you will, there is no equivalent of valgus, butt wink, or squat mornings for bench, all of which can cause way bigger problems.

>>40227893
>squat form consistent, going through the movements effortlessly
>switch to heeled shoes
>3 weeks later back to consistent, effortless form
>flu + diarrhea over 2 weeks, miss 2 consecutive workouts
>form shit again, almost failing doubles at 75%

>>40228007
Yeah I guess that's true but the difference is that squat is a more natural movement pattern and people understand it a lot quicker. Bench is a completly unnatural position to be in

Who here
>skipping class to be a degenerate

>>40228026
I'd say most novices that just start lifting have equal trouble with them in terms of form, especially if they've been inactive their whole lives. However, everyone has the mobility to bench press, not everyone has the mobility to squat properly on their first (several) session (s).

>>40228047

>played baseball for 10 years
>was catcher for 9 of them
>squatting was second nature for me

Feels good to not have been a seditary child.

>>40228047
I can definitely agree on the mobility requirements being easier on squats but once those factors are taken care of i still think the bench is more difficult to master for most people. I think that shows in plg a lot of people have pretty good squats but most in this thread constantly complain about their poverty bench until eventually something clicks and they start hitting PRs. Isley is a good example of that, although he threw on gear I still think it fits

>>40228007
You're good at bench cause you have a really big belly

Most people can't get their belly that big

>>40228070
I wasn't exactly a sedentary kid either senpai

>>40228072
>Poverty benches
It's because most people here don't focus on their upper body nearly enough, and since the primary muscles involved in benching are much smaller than those involved in squatting, more mass needs to be added to make a similar strength gain. Also, there's a lot less overlap because while you can help build squats when you deadlift and visa versa, meanwhile there isn't much overlap for bench besides the back and core work, which act as stabilizers and not as primary movers.

>>40228094
Fuck that actually makes sense. I really just wanna blame my lack of bench progress on shitty bench form though

>>40228094
literally who does only bench as their upperbody exercise

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>>40228088
I was a twink overlord when I started lifting, 149 bw but 155 3x8 bench, pic related. Not amazing, but definitely above average for a rank novice

>>40228130
It certainly contributes, no doubt

>>40228163
What I'm saying is that overall upper body work is lower than overall lower body work

>>40228179
>149 bw but 155 3x8 bench
In other words, you have great internal leverages for bench, which most of us don't.

LITERALLY just genetics.

>>40228179
>this is the guy that won't stop fucking wifes

>>40228179
Holy Judaism batman

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>>40228179
>bodyweight bench for 8 first time lifting

REEEE FUCK YOU TALENTCHAD

>>40228225
Could be internal leverages, could be the fact that I used to get grounded a lot, literally had a period of like 3 years where I wasn't not grounded at any one time, and my punishments would involve 100s of push-ups, even had to do 1000 one time. My chest was pretty big for how little I weighed.

>>40228237
I'm way more than done with it senpai, pls don't remind me of that horror.

>>40228243
:^)

>>40228243
I also was able to do that at 85kgs, but my progress wasn't as impressive (132.5kg bench now but I got bigger/fatter, 97kgs)

>>40228269
Despite the fact that I had been doing calisthenics for like 6 months, I had a hard time benching 60kg at around 90kg body weight. It's all leverages.

>>40228300
I was benching barely 40 kilos when i started

>>40225194
How did the program end up treating you?
I know I haven't really been around at all to answer questions about it, but I think you know what you're doing enough to have modified it and managed it as necessary.

I really like OHP, I kinda wish OHP meets were more popular.

Then again its probably fun to me cause I hardly do it

>>40228465
There's something great about pressing weight over your head, similar to standing there holding a deadlift at the top

>>40228340
how's juggernaut?

>>40228530
Yeah I feel that too

>>40228179
You don't look fat anymore, change your trip.

>>40228549
I like it. First month of 10s beat the shit out of me but it's a good change of pace, plus I think it's helped me build my work capacity.
It's really easy to modify and adapt, which I like a lot. Changing it up and adding some more frequency in the next months.
I don't like dedicating a day to OHP but it's not a bad skill to have.

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That's the last time I listen to a homaphrodite from a Belgium wrestling forum

He added 7 more sets to my Texas method and I stalled out in a week

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>>40228644
Sabre!

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>>40228658

You're not supposed to add more sets unless you're already stalled.

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Gym owner just talked trash about cookie cutter programs.

Mfw people have dedicates decades of their lives to developing some of these methods

>>40228717
La la la I can't hear you la la la la la

>>40228752

lol

>>40224285
its like 2 years that i didnt see isleey,god dam what the fuck you eat

What was doing before memeko?

>>40228789
EVERYTHING

>>40228804
Ugh this phone

I meant what was frog doing before memeko?

>>40228814

And Esme's ass.

New
>>40228842
>>40228842
>>40228842

File: tfwdeadliftime.jpg (32KB, 368x394px) Image search: [Google]

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Guys did you make progress on sheiko programs?
what programs did you follow? (talking about strenght and size gains)
ty for the interest

>>40228831

>>40228831

>>40228831

>>40228831

>>40228831

File: rTST6.gif (2MB, 320x180px) Image search: [Google]

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>>40222785
>tfw took me 6 years of benching to learn how to retract scapula with scoliosis

>>40228658
>from Belgium
What? I thought the tranny was a favelanigger. If he's Belgian I need an address to go kick and/or rape him.

>>40228340
It's been good. Have had some time constraints when I've been at the gym, so I had to postpone two sessions, and I'm currently at w2d3 while on w3d3 with my RTS.
It does seem to tidy my squat up some tho. I've been doing LB on the one squat day and it hasn't sucked as bad as it used to.
The suitcase carries reveal something tho, but I'm not sure what. Probably just a core imbalance (which is rather common, at least for side-plank endurance). I'm not sure it's a problem. When holding with my left hand (I'm right-handed), my lower back feels like it is a little twisted and that I work a little differently to stabilize. Had something like it before?

The BB squat, trap-bar, and goblet squats are okay-ish on my tendonitis. It doesn't hurt, but I can feel it's there. Gets better towards the end.