/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

THE BEST THE BEST THE BEST THE BEST THE BEST THE BEST THE BEST THE BEST THE BEST

>>40228852

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>>40228867

This one >>40228831 was made first, and the OP is related to powerlifting and not just porn.

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>>40228902
>>40228804

He has done daily maxing, smolov, trained weightlifting for a few months, stopped training cause of a quad injury for a few months, etc.

>>40228831
tfw ywn bench like that

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>>40228852

The only person who hasn't done progress on Sheiko was Norsie, and it has been ran by dozens of people here in /plg/ already.

You can make huge gains in a month, specially on the bench press.

>>40228941

April 8th

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>>40228976

Proof?

>>40228960
which one you suggest for me? im training for 3 years straight now,intermediate medium load would be a good choice? i train for hypertrophy mainly but i want gain some strenght too,ty for the response!

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>>40228985

What's your bodyweight and lifts?

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>>40229045

Knock yourself out then ¯\_(ツ)_/¯

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>>40229071

I don't post children.
And I don't post anime pics in the OP, since I try to keep the OP neutral, relevant, and welcoming to everyone.

In your posts you can do whatever you want (within the rules obviously), I'm just talking about the OP.

>>40228838
this is a reminder that if you are not roiding you have no business doing sheiko

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>>40229120

Tell that to all the people adding over 20kg to their total within a single month.

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Would you have given white or red lights to vid related?

Why?

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>>40229130

Nah, I don't get mad at people posting female butts. I don't mind them, serves as inspiration for me ;)

I'm just talking about the OP.

>>40229126

This is very immature. Most normal people just delete the thread that was made later so everybody is happy and things are simple.

You? You have to had a strop.

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>>40229181

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>>40229279

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>>40229294

>>40229183

wtf was he trying to do?

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>>40229402

Front squats. But the bar was too pushed against his neck, blocking the blood flow of the carotid arteries and leading to him passing out.

He was fine after though, no injuries. Just gotta learn to position the bar better, on your shoulders and upper chest, not on your neck.

>>40229294
>>40229304
Cheers, much appreciated.

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I edited the table for anterior knee pain in order to make it more user friendly.

Hope it's helpful~

>>40229453
Yeah, one of those is why i cannot squat anymore.

Fucking genetics.

>>40228913
HAHAHAHA, that's what you got for cheating with sumo deadlifts

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>>40229482

Which one? Osgood-Schlatter?

>>40229488

Vid related
RIP

>>40229515
>Which one

Looking at it it's not really in there.
Entire family just has bad knees right from the start - naturally high pressure on the patellar.

Even those that do not lift experience pain when they sit with bent knees for a too long time.

I experienced it too. Took my squat to 4 pl8 and then couldn't even squat bodyweight without feeling the shitty pain anymore. The simple act of flexing my quads when my knee is bent would trigger it.

I stretched shit out and stuff, but no, there is absolutely no way to counter this with stretching. I just cant squat.

>>40229515
Trappy, me recomenda um bom cinturão para comprar aqui no Brasil. Uma vez você já me recomendou de uma loja na internet, mas já tentei falar com eles no facebook e pelo site e nunca me responderam...
PS: você é linda

>>40229515
Why did he even keep on pulling?

He must have clearly felt the downward movement himself.

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>>40229556

Sounds a bit like Quads Tendinopathy, but it's usually an overuse injury, not exactly just genetics...

Feeling of "pressure" could be bursitis, or hoffa's if the range of motion is limited... Osteoarthritis is what we'd consider "genetic", Gout if there's swelling...

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>>40229556

>>40229600
Why the fuck wouldn't you? Even if it gets redlighted you still pulled fucking 306.

>>40229707
Well, whatever it is definitely trigger retro patellar arthrosis.
That's the pain I am feeling when i actually use my knees.

The fucking patellar grinding itself into nothingness.

>>40228993
>>40228993
>>40228993
72 kg bench 80kg squat 115kg deadlift 150kg

>really love powerlifting
>thinking about my fitness inspirations
>realize they are all Olympic lifters
fugggg why didn't I think about this before. any programs that blend the two?

Trappy, my front squat is only 5kilos behind my back squat, how is this possible?

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>>40229572

Vixe gatinho, nem manjo mt de cinturão. Os q conheço daqui são os da HPower.
Mas pergunta na comunidade Powerlifting Brasil no face, pessoal de lá sabe recomendar bem essas coisas, e tem mais experiência com equipamento assim do que eu.

>>40229737

Well, sounds like Osteoarthritis then :(
But there's treatment for it (and it's not just stretching). Steroidal/Hyaluronic acid injections, wearing knee braces for exercising, fish/krill oil and glucosamine supplements... maybe even surgery if it's the case.

Have you ever been to a doctor to see what's up with yours?

>>40229783

Go with the intermediate large load, it's the one recommended for lifters under 80kg.
Just run the prep cycle 1 and then test new maxes before running prep 2 (for testing just do squat->bench->deadlift, warming up to 90% and then doing 3 attempts at new PRs)

>>40229849
Strong back, weak quads probably

>>40229939
If anything the opposite.

How much of a deficit do I need for deficit deads on Sheiko?

>>40229976
Tbh front squats are more of a back exercise
>>40229984
I just stand on two 20kg plates, if your gym has iron plates use two and I think that should be good.

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>>40229849

Unusually strong thoracic spinal erectors? Unusually weak hip extensors?

Or maybe you just don't train the back squat as often.

>>40229797

Training for PL will make you stronger at WL, really. And vice versa. That's why there are so many WLers who also compete in PL, and PLers who later on decide to go full on WLing.

If you want to start learning WL, just start practising the lifts with light weights after your regular training sessions.
Here's some good tutorials:

https://www.youtube.com/playlist?list=PLGYKQZg-b1FYhl4P8OnCd_C2v2tjOC55X

https://www.youtube.com/playlist?list=PLGYKQZg-b1FaJbNrQrwYXkP0BVDKdTpPy

https://www.youtube.com/channel/UCPTWOs5ItY1Ouz-HoVkS34w/videos

>>40230001
I pull sumo and we have these weird rubber coated metal ones that are like puzzle pieces. Not sure how I feel about taking 4 plates just to deadlift on them

>>40230064
Depends how thin they are Tbh

That's how I do though, I just use one per foot because they're pretty thick plates.

>>40230075
Whoops, misread, thought you meant 2 per foot lmao. Thanks senpai, hopefully there will be enough spare plates where I don't seem like a cunt

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>>40230095
I was thinking if your gym has plates that are like the thickness of competition discs or whatever, then you're gonna need two per foot.

And I mean, who cares if you look like an asshole, whatever it takes, right babe?

>>40230001
>Tbh front squats are more of a back exercise
are you fucking retarded?

>>40230129
I could see how it's more taxing on your upper back if you do them wrong but I'm pretty sure the point is to keep the torso as upright as possible. : ^ )

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>>40230129

They are, really.

>>40230162

The more upright, the more taxing it is on your upper back.

Also the bar positioning means a big lever arm between the weight and your upper back.

>>40230004
thanks you, you've been really helpful. always answering my questions within minutes of me posting. with good useful info to.

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>>40230254

Np, if you need anything else you know where to find me :3

>>40230004
>PLers who later on decide to go full on WLing.

Are there any successful ones? I'd imagine strictly PLing would make you stiff as fuck.

>>40230295
Pls provide advice and material on reducing ATP pls
Mine is severe and I cannot get my glutes to activate on deadlifts.

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>>40230302
>I'd imagine strictly PLing would make you stiff as fuck.
wut

>>40229515
Literally the lift that broke him mentally and physically

>>40230334
>lift heavy ass shit in limited ranges of motion
>not becoming turbo stiff

Trappy, is there a best way to deal with hip impingement/FAI during squats?

>>40230358
Yeah damn, look at this stiff as a board poorly coordinated retard, shouldn't have fallen for the powerlifting meme!

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

Can you make any progress and lose weight with strength training? I am to scared to lower my calories any more than 2300 but i am not losing much weight, need to drop 10lb im to heavy for my strength level at the moment carrying to much excess fat.

I feel like im a few weeks of benching 265lb and squatting 405lb but im fat.

>>40230358
>move
>become stiff
wut

>>40230391
if you dont overdoo with the volume is fine , in a short period i think you wont lose strenght

>>40230373
Now post a video of him WLing at a decent level.

>>40230391
I would add cardio and eat at maintenance instead, that's what I've been doing and I've been leaning down while getting stronger.

Also definitely look at your diet, just caring about macros and shit like that is a meme.

>>40230419
He doesn't do weightlifting, but he's neither stiff nor poorly coordinated like you people like to claim all powerlifters are.

>>40230435
I never claimed PLers were poorly coordinated. But they tend to most definitely be too stiff for proper WL.

>>40230459
Says who? Nowadays, everyone is doing tons of mobility work and even train quite similarly to weightlifters anyway.

>>40230004
thankyou for these links

>>40230493
>everyone
Have you ever been to a powerlifting gym?

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>>40230547
Yes, quite a few.

>>40230563
>quite a few
Bullshit. Name one.

>>40230647
Oslo SK
Haugaland SK
Odin SK
Bergen SK
Ganddal AK
Stavanger SK

>>40229120
>>40228838

This is a reminder that Texas Method > Sheiko

>warming up for deficit deads and they're already whooping my ass
TFW quadlet

>>40230428
My diet is pretty good i think, i focus less on macros and more on eating good food.

I eat a lot of assortments of veg, fish, milk, beans, grains and pulses.

I only really track my protein intake, and aim for 180g per day.

I will introduce some cardio and try maintenance too, hopefully it gives me good results.

>>40230782
That's good. But I was thinking about people who eat a ton of crap their body has a problem with. This is fairly individual of course (personally I think ancestry plays a role in this) but important to be aware of.

>>40230743
How much can you deficit deadlift in comparison to conventional? I can deficit deadlift 225lbs for 9 reps with good form, but I can only conventionally pull 350lbs for 1 rep. It makes me wonder if my conventional form is shit compared to my deficit.

>>40230807
I don't pull conventional, so no clue

>bench day yesterday
>glute doms today
what to heck???

>>40230876
If you're squeezing your ass like crazy when you bench, which you should, then that's not surprising

>>40230806
Thanks senpai.

>>40228928
>minor knee valgus and back heel coming off every rep

>>40229162
the safety glints right on lock out just like my japanese animes

Another beltless squat day

Feeling better

>>40231066
>Beltless squats
Idk how you do it senpai

Finished my Candito 6 Week Cycle last week and am just doing whatever I feel like this week because of exams and other shit so I figured I will just go in and do whatever I want or try new stuff. And today I basically confirmed what I felt for a while now. My Conventional DL is better when I wear Oly Shoes (I only have Powerlifts so it is just a small heel). Any ideas why this is the case ?

>>40229162

>Sumo

REDLIGHTS

Why is there red tape on the bar?

Benching 455lbs at 240lbs how am I doing?
Great form, critiqued by a former coach.

>>40229453

Those are a lot of big words

My knee aches sometimes when I squat, right at the top of the knee at the end of the vastus medialis. It doesn't hurt to touch at all.

I'm thinking quadriceps tendon is beginning to complain from all the work. Sound about right?

>>40231216
eleiko branding

>>40230733
Norwegian Powerlifter detected,for sure.
fellow OSKer reporting in. heisann!:)

>super fatigued because lmao no sleep
>Need to bench 270 2x3, 285 2x2, 270 2x3
RIP

At least the first set felt ok

>>40231334
Heh

Nothing personnel kid

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>>40230358
>what is conditioning, stretching, rolling etc

>>40230358
Purdy sure this has been debunked, at least to some extent.

>first set of 285x2 was fine
Wew lad

>>40229142
>Tell that to all the people adding over 20kg to their total within a single month.

anyone adding 20kg in a month will only ever do that once in their lifetime, and that's only b/c they're as weak as a 100lb brazilian tranny

I want to replace incline and decline benching in sheiko beginner. how do I go about doing that?

>>40231505
with flat benching I mean

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>>40231249

Yep.

>>40231066

Can't wait for you to come back here with new PRs :3

>>40230742

That's like saying SS > Sheiko.
It's stupid.

>>40230365

Point your feet out, shove your knees open when descending.

If it's currently inflammed, let it rest for a few days.

Don't skimp on the warmup sets.

Stretch everything involving your hips and thighs 4x per day.

>>40230391

Yes. Just keep doing volume and getting good sleep, just pay attention not to overdo the training to the point where your vision starts to black out and you feel out of balance.

>>40230323

What do you mean by ATP?

Best way to make your glutes work on the deadlift is to focus on hip thrusting instead of lifting the bar.
Start the lift by pushing the floor with your feet. Once the bar is reaching knee level, forget about the bar and just think about shoving your hips forward as explosively as you can.
That should do it.

>>40230302

Yeah there's an american one, forgot his name.

But in any case, PL and WL training was all tied together in the old days. WL only started to separate itself from PL when PL actually became a competitive sport. They then grew animosity towards each other, and WL removed everything resembling PL from its training programs (and created many myths surrounding them).
Benching became a bad thing, deadlifts stopped being used, lowbar squats were vilified. They just didn't stop squatting altogether cause they couldn't, really.

But if you go back to the period before that, you'll see every weightlifter had a strong deadlift and bench, and many did lowbar squats.

>>40231458

Tell that to all the people who have been adding 20kg every month for multiple months in a row.

>>40231505
>>40231516

Just copy the bench programming from another day and paste it there.
Doesn't matter which, just use common sense (don't put 90% workouts after other 90% workotus) and choose days that look fun and you'll be fine.

/r/ing the dietmar BMR/TDEE pic

>>40231535
What if I wanted to be smarter than just picking any other day?

>>40231535
Trappy please let me cum inside of you.

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>>40231545

Here senpai :3

>>40231552
>>40231558 But that's basically how you're supposed to do it.
Or do you want me to spoonfeed you specifically how to do it or something?
Just go with what looks enjoyable and worry less about it. The point is to simply do it instead of wasting time worrying whether you're doing it right and not doing anything in the end.

Trust me, any day you choose is gonna work well.

>>40230352
Hey guess what

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>>40231611

goddamn it you made me check candito's channel
reeeeeeeeeeeeeeeeeeeeeeeeeee

>>40231535
>Tell that to all the people who have been adding 20kg every month for multiple months in a row.

LOL, rubbish. they're either all newbies, 100lb AIDS-infested brazilian trannies, or straight up lying snake oil sellers like yourself...

>>40228960
what do you think about inflating sheiko for bench? i remember you saying ealier somewhere that it's almost recommended to inflate bench somewhat.

if so, how would you go about this? how much to inflate? would you also inflate if you're doing sheiko on a cut?

How do you talk to hot girls at parties?

Do you unlock this option at body weight OHP?

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What we sayin boys and girls

>>40231665
Inflate 5kg and go from there.

If you're on a cut you should be doing small load anyway so keeping it inflated shouldn't be an issue.

>>40231682
Should I buy even if I never plan on competing or wearing it

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I survived. Now for fun with block pulls

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>>40231674
just be confident bro

>>40231705
OK good thing I look like that

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>>40231659

Or maybe, just maybe, the program works.

Nah, can't be that can it?

>>40231665

Yes, most people inflate the bench.
This is because of how Sheiko programmed the cookie cutter spreadsheets.
90% of someone who benches 100kg is a lot less impactful than 90% of someone who benches 220kg. So Sheiko chose to make it safe and turn those to 85%, even though that makes it a bit too light for the people who don't bench heavy.

Start with 4-6kg inflation, try it out and see how it goes. Change the weight as needed.
Pretty much what he recommends in pic related.

>>40231682

Damn that looks gorgeous...
ughh if it wasn't so pricey, or at least had an option with a short skirt...

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>>40231714
And remember, just be yourself!

>>40231696

you can wear it to the gym and let everyone know you're better than them

>>40231682
I really like the blue and red ones the british powerlifting team wears. does anyone know where you can get them, or are they exclusive for the gb team

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>>40231734

Exclusive to the teams.
:( my dream is to get the blue/gold brazilian singlet

>>40230302
>>40231535
>Yeah there's an american one, forgot his name.
Shane Hamman.

Are overhead tricep extensions better than lying tricep extensions?

I much prefer them and want someone to justify my switch to them

Also, best OHP accessories?

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L-last week of
building
the

just spent nearly 4 hours in the gym

just two more sessions. I can make it.

>>40231752
I guess I just have to go to worlds then :^)

>>40231718
should i do the small load intermediate program when cutting, even though i'm above 80kg, or should i just do the medium load intermediate program when cutting?

>>40231807
...the momentum?

Don't tire yourself out for testing next week.

>>40231601
Dance. I figured tracking my macros through pm would be a good idea. Does "hard training individual" have any specific meaning?

>>40231703
Medium load has such weird dl workouts.

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>>40231725
don't forget to just say 'Hi', girls love that

>>40229162
White lights

No downward motion, no hitch, waited for down command, feet didn't move

>>40231835
Trying to see if I can get away with doing double overhand the whole session desu. Just have the sets with 410 and 440 to go. It was actually a pretty enjoyable day today

>>40231718
>Start with 4-6kg inflation, try it out and see how it goes. Change the weight as needed.
>Pretty much what he recommends in pic related.
That's not what he recommends at all, he literally says to up the weight if it feels light. He doesn't say to use an inflated max from the start.

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>>40231785
>best OHP accessories?

OHP 5x10 @ 60% 1RM

>>40231835
>Don't tire yourself out for testing next week.
I have been running on nothing but willpower and stimulants for two weeks now. I'm absolutely going to have to take a week or so off to recover before testing new maxes.

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>>40231825

Start with the medium load and see if you have enough energy for the workouts.
If not, switch to small load.
If yes, keep going with the medium load.

>>40231785

Both are pretty much the same thing really.

>best OHP accessories

Push press, Snatch press, more OHP.

>>40231835

PM would definitely be 0.2-0.3. Anything high volume or high frequency is "hard training".
The only thing that wouldn't need much of it is low volume high intensity low frequency.

>>40231870

>He doesn't say to use an inflated max from the start

Sheiko is recommending in general to autoregulate the squat, bench, and deadlift. He's not addressing the bench inflation specifically, just giving guidance in general.

I'm recommending just to pre inflate the bench. It's common, if you check his forum you'll see most of the mods recommend inflating bench.

But obviously, use common sense. If it's too heavy, lower the weight. If it's too light, increase the weight.
Keep it at a reasonable level.

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>powerlifting
>sport

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>thinking of her

>>40231611
what?

>>40231943
You lost another bet

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>>40231841
smiling in their direction works too

>>40231908
I do not understand who sheiko beginner is aimed towards or what the point behind it is. Why do you continue to post it?

>lockout 440
>Bar immediately slips out of hand
God damn it, got luck with how it landed though, didn't bounce away from me or anything

Also what do you guys recommend for shoulder pain while lowbar squatting?
I do facepulls and dislocates between every set at someone's suggestion, but the effect seems uh, minimal.

>>40231980
Kilos? Not bad

>>40231985
Do you do band ywtl complexes and roll out your pecs, delts and t spine?

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Found a pic of the new sbd singlet in use.

>>40232038
that you?

>>40232046

Nah, I'm a girl. I found that one searching on google imgs.

>440 didn't want to budge for second set
Mixed grip it is then

>>40231674
Just act aloof and treat them like they're literally dogshit while displaying high levels of camaraderie and good natured banter to your male friends. Be handsome and jacked and the rest will happen for you.

>>40230931
Im not doing ethier of those things

>>40232012
I do not.
I should?

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>>40232081
>I'm a girl

>>40228960
I ran Sheiko and got some meager gains on deadlift, nothing on bench, nothing on squat

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Another pic

>>40232168

Post videos.

>>40232168
Im benching my original max for sets
90% of my old squat feels like 75% and
92% of my dl max i did for a easy 4x2

>>40232098
Thisisisis

>>40232098
I recognise that lexicon
Trip on fagit

>>40232193
you squat 500 something at age 17 at a light bw

we are not cut from the same cloth, i don't have a tenth of your talent

>>40232320
>>>>>>>>>>>>>>>>>>>talent

>>40232193
and how much weight did you gain during this time? if you did this at maintenance i quit lifting

>>40232356
He is cutting

>>40232356
Started at 180bw about 170 rn

>>40232395
hahahahahahaha

i quit

Not sure how to feel about good mornings, felt like my disc bulge was getting slightly aggravated from them and they felt weird overall

>>40232479
Yep, same here. Try some back extensions and snatch grip diddies. Can't shill them enough.

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>>40232408
Are you competing -74kg?

>>40232488
My back doesn't like back extensions either, get really bad pain an hour or so after doing them. Gonna try pin good mornings next week and see if they feel better

>>40232514
Yea i was only 180 because i was bulking

>>40232521
Why not try sgdl?

>>40232193
how are gains like this even possible

>>40232532
Because I dont think I will be able to properly recover from those and I already do a bunch of deadlifts on my second lifting day.

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have a doge
stay comfy

>>40232556
You don't need to go heavy, 2playt does the job.
I do a set of 20 every week and it doesn't interfere at all.

>>40232556

You might want to give snatch-grip RDLs a try. For some reason they seem really easy to recover from.

squat 350, bench 220, deadlift 510

what program should i run

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/fraud/ is a shitfest, who wants gear advice/questions answered?

>>40232592
First day of being 18, what small cycle I run that won't fuck me up long term and give me a good advantage.

>>40232552
Try hard and recover

>>40232602
>First day of being 18

What are your stats?

How long have you been lifting?

How intent are you on competing at a high level?

>>40232639
Average

A while

I just wanna look good bro

>>40232602
>>40232639
>doing roids to be competitive against nattys in a tested fed

Cheaters
>//OUT//

>>40232408
as soon as I have a calorie deficit my squat drops 20-30lbs

feels bad man, I haven't found a way to stop this from happening

>>40232663
>tested fed

Says who?

>>40232592
Advice for a small beginner's stack with minimum sides? I'm not looking to be a freak, but I'm getting older and would at least like to be able to continue progressing, strength-wise. Some size gains would be nice but very optional.

>>40232710
>I'm getting older

How old? TRT age?

>>40232684
>on plg
>not competing in ipf
>/OUT/

>>40232722
Probably not, but still having noticeably more trouble than when I was younger. 32.

>>40232488
If you're the guy who recommended them to me:
The spine thing is a bit on and off, so I can't really say SGDL has done anything. I've done it as one of three deadlift variants tho, so nothing light for the pump.

Will start trying back extensions in two weeks or so tho.

>>40232739
32 is getting up there, I would say get a panel done to see how your levels are. You could hop on 200mg of test e/u per week and go back to making gains with probably zero sides.

>>40231985
light sets of curls in between sets?>>40232101
mebbe
getting a peanut (i've gotten the most luck with kstarr's rogue shill peanut) and mobilizing your t-spine is rarely a bad idea.

>>40232750
I am actually. Funny enough I've just began experiencing on and off lower back discomfort from bench too, and only bench.

I imagine its a deeper issue than I originally thought.

>>40232488
is a back extension the same thing as a hyper?
i see them both used and idk if they're supposed to be different or if people just use diff terminology

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Fucking hell lads. I've been feeling amazing lately, full of energy, literally progress every week, libido through the roof. Dunno what happened in past month, but it feels amazing. Slept 4 hours today and still hit did my workout easily even tho 2 weeks ago it would've been impossible.

>>40232846
Basically same thing, different ways of doing it.
Reverse hypers will hurt previous spinal injuries less

>>40232863
My libido is through the fucking roof
So FUCKING HORNY all the time
Making good facial hair gains
Hitting lots of PRs

But damn am I always fucking tired

I've jacked off 6 times in the past few hours and I'm still horny

>>40228831
is this why youre all obese? to lessen the distance between the bar and your chestbefore you even do anything?

>>40232867
i meant back extensions and regular hyperextensions. considering the wording i assume an extension doesn't go beyond your back beint straight?

>>40232209
Who do you think I am?

I've been sleeping 5 hours a night and drinking 2 cans of monster a day to survive
Am I gonna die

>>40232886
What have you guys changed to make this happen?

>>40232898
Yes.
That's actually a major reason why they get obese as fuck. And sort of why Rip advises new strength trainers to get kinda fat as well.

>>40232916
Well its late in britbong so probably not who I originally thought

>>40228993
>half-bench
Why?

wuz ur fav recipe that usez protein powder

>>40232819
please not bone cancer please

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>>40232898
>all
Im pretty Auschwitz mode if you ask me

>>40232928
No fucking idea all I want is lift and fuck my gf. I don't even gain that much weight but I fucking progress like when I first started out.

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Can we smash 20 yous on this post lads?????

Don't forget to SMASH that post number!!!

>>40232951
doesn't make any sense to me how your relatively small muscles move the weight they do

you must have some incredible internal leverages or some freak nervous system or something

>>40233036
http://www.strongerbyscience.com/size-vs-strength/

>>40232585
Arm shortening program

>>40233055
when did greg change his domain name

and why

strengtheory was cooler

or did people keep typing in strengththeory instead

>>40232585
pls be in kgs

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>long femurs
>wears WL shoes
>squats are quite upright
>narrow-medium stance

am I fucking up

>>40233085
He says not many people get the pun and yes people kept on saying Strength Theory instead of Strentheory.

>>40233036
Don't forget, he's about the height of a frog as well.

>>40233097
yeah it's eddie, can't stand me can you cunt

>>40233113
5'8 is only manlet im not a turbo manlet

>>40233036
dont jerk him off so hard

>train bench 4x a week
>train OHP 1x a MONTH
>6 months past

>OHP IS 30kg BEHIND BENCH
>OHP IS RELATIVELY STRONGER

I HATE BENCH REEEEEE

>>40233185
at least your deadlift isn't 300lbs ahead of your bench

or is it?

>>40233203
I have short arms so even my deadlift is shit

>frozen chicken breasts for $5 a kilo

there are some benefits to living in Korea...

>>40233182
Yea I atleast want a bj

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>>40233213
short arms and a shit bench

damn

sorry

>>40233213
>not being gibbon-mode so that you're at a mechanical disadvantage in every lift
Get on my level

>>40233257
you should do a cycle
https://www.youtube.com/watch?v=gd4j7un40XQ

>>40233271
Thank you, I'm finally at peace with being a GDE

>>40233278
same desu, can't squat or bench worth shit

at least i have an ok deadlift

>>40233295
I have a strong squat, can't bench or deadlift for shit
I hate squats though

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>>40233312
@me

>>40233312
femurs longer than torso

squatting feels like i'm a lawnchair folding in half

are you doing enough bench volume and eating a lot?

>>40233275
he looks kind of strange, weird insertions and a bit of a bubble gut forming.

I'd rather look like Lou Ferrigno

Today was my last training day before project memes. The hype begins

>>40233549
Snap city begins

>>40233549
stack?

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>>40232552

I've seen non-talentchads make huge gains on Sheiko as well.
The volume just works.

>>40232585

Sheiko intermediate large or medium load
or Dietmar's volume program
or maybe BLEST early intermediate, but I have no experience with that one yet.
Maybe C6W with Sheiko's bench.

>>40232592

Wrong thread, this one is for powerlifting.

>>40232898

Yes, good job Sherlock.

>>40232936

Better question: Why not?

He's a bench only athlete, half the motivation to do those weird things is just to have some fun.

Seems a pretty interesting exercise, though.

>>40233036

>small muscles

You must be blind. Have you seen his back and legs? lol

>>40233107

>squats are quite upright

Nope, good job.

>>40232935
Oh you thought I was stone cold autist Isley, makes sense. It's actually easy to follow my advice if you have a long term gf like I do, you feel no pressure to pursue or reciprocate any flirtatious behaviour so you automatically become more attractive.

>>40233107
its because its a pretty shitty pun desu

>>40233615
Gotta risk it for the biscuit

>Tfw I have a double chin and I only just realised :(

I don't get it. I'm still a complete twink. Why the fuck is my body storing fat like this

>>40233664
?

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Blueshoes is now competiting as a professional bodybuilder. What can this kid NOT do?

>>40233819

Damn that DBOL is really working.

>>40233819
what can't blue shoes do. Blueshoes 2024?

>>40232592
ill shoot been on 500 mg of test for a 12 week.. took an off cycle and started up again.

this time my trainer wants me to do a 300 mg a week npp cycle for the last 6 weeks leading up to the meet(strongman not powerlifting).

I originally planned on only ever taking test but he is pushing me for the npp.
He is saying that the test will not give me very many results for my next cycle.

Is this true? is he gonna keep upping my doses every fucking meet?

>>40232922
yeah but so is everyone else

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>>40233996

>drinking canned energy drinks

No.

>>40234013
I meant everyone's gonna die, sweetie :^)

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>>40233819
Him and underscore look kind of similar.

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>>40234026

... Oh.

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You guys ready for some cringe?
Got stoned as hell and wrote an angry note to myself last night.

"You can't keep waiting for a convenient time to get your training/eating/shit together. There will NEVER (double underlined this one) be a convenient time. Learn to grow the FUCK (also double underlined) up and do what you KNOW (another double underline) you need to do. Fucking become who you could be, you little bitch.

Stop being a FUCKING (yep, again) pussy."

Do I win the iron warrior award?

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>>40234075

>these meme plebs don't know of smuk_frog, the work of smuk_anok the pony loving namefag from /hoc/

Lmfao

How are you all tonight, /plg/?

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>>40231908
>>40231601
>92 * 24 * (1.5 + 0.2) = 3750kcal

sheeeeeeeeit. I think I've been cutting on low 2000s. I'll probably ramp up to 3000kcal or so and see how I react lest I gain a fuck ton.

>>40234109
you don't make (lifting, life, money, etc) gains anon, you make a situation that allows gains to happen.

>>40234075
what

>>40234109
If you don't like training, go find something else to do. Lifting is a luxury.

>>40233953
>what can't blue shoes do
Hit puberty

>>40234109

https://www.youtube.com/watch?v=FK_LQtc0ALQ

>>40234177
I love training, I've just let myself get complacent about it and have just been going through the motions because I had other life shit going on and I think I'll feel a bit better about those other things if I at least have the hobby I love in order.
>>40234142
My situation is gonna change soon but for the next 3-4 months I'm kinda stuck where I am and I can't let myself fall into laziness.

>>40234109
kinda cringey i guess but makes sense to me. If you wanna be the man you gotta be the man.

>>40234206
Blah blah fag blah blah.

Get your shit together.

>>40234238
Yeah that's the point senpai

>>40234199
OMG, I love how ironic you are.

Seriously. Tron Lyfe, right?

Tranny non-competing "weightlifter/powerlifting coaches" are way more "powerlifter" than those american roidaroos, right?

You're my hero, trappy. You da man.

>>40234013
>not being more preworkout than man
u dun fucked up

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>>40234265

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>>40234376

>regularly consuming preworkout

Low test beta male detected. I bet you don't even enjoy this photo.

>>40234265
that video is bad because if you're powerlifting to be cool you've got a very stupid idea of what cool is

>>40234401
i can't enjoy that picture because of her weird nordic opinions about steroids

>>40234422
That video is cringey, but not nearly as cringey as a mentally ill man from Brazil forcing his "coaching" on underage russian boys on a Japanese child porn forum while avataring with children's bulges.

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>>40234443

Well anon, if this one fails you, you should immediately hop on TRT.

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>>40234401

those asymmetric toe nails and winged scapulae tho

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Is there a point to women existing in the current year outside of a designated harem?

>>40234465
not that anon but her boobs look awful, would rather her have flat chest

SBDs are 60 great British pounds
but delivery is 40 pounds

what the fuck?

all up $166 australian

they would only cost $135 delivered if i was in australia ;_;

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Reminder

https://www.youtube.com/watch?v=nLVJTBZtiuw&

>>40234474

I think it's the way she's posing desu. Could be wrong.

>>40234485

Yes.

You just have to be not autistic to see it.

>>40234487

I don't understand you.

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>>40234509
they are:

>stupid
>weak
>emotional
>incompetent

I mean they literally don't do a single thing better than men

they belong in the harem

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>>40234507
Olympic weighlifters are better athletes than powerlifters.

Powerlifters are mostly chubby guys having fun being strong as fuck.

You are neither athletic, or strong.

So how does that make you feel?

El. Oh. El.

>>40234507
https://youtu.be/ITGYP1ttdeE
Reminder this is a pler

>>40234545
Fuck off, frog. Quit shilling your ugly orphan face.

>>40234545
he's a talent chad

he belongs in a real sport

not faggot shit PL which is a sport for plebs with no natural ability

>>40234555
Not frog just one of his fans

>>40234529

You're just autistic and can't carry a conversation without saying something that's extremely off-putting for a normal human being.

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>people still reply to panzer shitty baits

Gosh at least wait until he gets more creative.

>>40234495

>40 pounds

Lucky you, 50 pounds delivery here. :(

>>40234558
>he's a talent chad
Sure.

>he belongs in a real sport
He wouldn't make it in a "real" sport that included teamwork or aggression. He's a limp wristed tranny lover.

>not faggot shit PL which is a sport for plebs with no natural ability
No shit? PL is a hobby for washed up athletes or wannabe athletes.

You are a wannabe wannabe athlete. Literally double faggot if I've ever seen one.

>>40234570
ive contacted an Australian store that doesn't have international shipping, told them i have a quote of $166au and if they can beat it i'll but off them. that leaves about $43 for delivery after the actual unit price

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>>40234578
I smell anger over the fact that I am athletically superior to you in literally everyway and you choose to do the poormans sport

>>40234568
mad cause my logic is better than yours

>>40234578
Ive done wrestling and soccer but they just weren't fun i only do pl because i like it i dont care about being a athlete never did never will

>>40234597
Nah. I could brute force any of the shit lifts you practice at.

I was also a varsity athlete in high school. And a college athlete. And I've pounded a significant number of balloon knots.

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>>40234597

No, you're just short-sighted and apply your 4chan conceived misconceptions about people to everybody you meet. You make broad, general assumptions about people and that keeps you from forming true, lasting bonds.

That applies to most of this general too.

>>40234617
>I could just do nonathletic PLer stuff to do athletic movements

lol powerlifters everyone

>>40234621
>wah panzer stop raping my mind with your superior logic I cant handle it

k

>>40234664

Fite me nerd.

>>40234664
>I could just do nonathletic PLer stuff to do athletic movements
>lol powerlifters everyone

I can't wait until you are "that guy" that everyone avoids at the office.

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>>40234679
>office
I think you mean landfill

>setting up 3-4 months for having some one on one training at jugg fitness
>then 3-4 at BBBC
>then 3-4 at ST in sacramento

If I want to be the best I must learn from the best

and also spend thousands of dollars

ive decided to become an mma fighter insterad? i imagine my great strength and long arms will be useful. will they let me wear a helmet tho?

>>40235038
strength is one thing, but technique, speed and endurance are more important.

>>40235067
i dont ewant to get kncoked out though

can someone recommend me an ipf approved beanie please.

>>40234401
>
those nasty fake tits

>>40234401
>not getting high on borderline meth and fueling lifts with sexual energy and rage

>>40228831
that bench shouldnt count

>>40235231
too bad it follows the rules

>>40235234
never reply to me ever again

>>40235238
then dont post stupid comments

>>40235241
no

>>40235258

>>40235258

>>40235258

>>40235258

>>40235258