/plg/ - powerlifting general

first for first meet hype

First for no trappy

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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

>>40228842

>>40228874
Put it in a paste bin

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

>>40228831

>>40228831

>>40228831

Anyone know what frogman was doing before he was doing sheiko?

>>40228842
>BBBBBBBBBRRRRRRRRFFFFFFFFPPPPPPPPP

>>40228895
Ass is the heart of plg

Take the strongest trips Norsefat and Chadlex as an example

Please don't spam your thread its really annoying

>>40228842
hoo fuck she's hot

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>>40228895
delet yours

>>40228852
pls respond

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>>40228902

>>40228928

>>40228922

Alright. I don't mind, I'm in both anyways.

>>40228932

Mine was made first :) OP here should've checked the catalog.

>>40228895
When frog compete?

I'm amazed at how this mentally ill person was able to completely change his gender. You know I don't detect ANY male at all!

Almost as if he cut his own balls off

>>40228940
When I was making it there was no new thread. I took my time picking the right ass lol.

>>40228960
I didn't add a single lbs on my total after 3 months of sheiko

Not saying it doesn't work? I didn't gain from it though.

>>40228842
who is this?

help

>>40228984
? I ran it a year ago, used the maxes 160/90/170 and ended with bad back pain from dead lift to knees

So I was sad

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>>40228962

On the interest of not making a mess every time a new thread is made, check the catalog before posting or just delete the later threads in favour of the earlier one.

It's also favourable to use a powerlifting-related picture or video on the OP, as the OP should be a neutral post. Dogs, sexy photos of women/men unrelated to powerlifting, or memes that are not directly related to /plg/ or powerlifting in general should be avoided in favour of a more elegant choice of OP.

Just my opinion on it, though. You can obviously do whatever you want.

>>40229024
>Just my opinion on it, though. You can obviously do whatever you want.

Yeah I will

>>40229045
Lol yeah I was like, why the fuck write the wall of text then?

What is wrong with this guy? Seriously

>>40229024
Maybe you should take this advice with all of the images of transsexual children you post

christ which plg is the real plg
>>40228644
How do you plan to add more frequency?
I'm starting the full program this week but I've already been running it for 2 months for OHP. I'm a fan.

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>>40229045

>>40229070

>>40229071

>>40229097

>>40228842
Who his this mucus marauder?

>>40228842
http://m.imgur.com/EwMvwJC,vdRZTKG,XQS6fOF,Efcj8sF,7wPHjzT,Diw3n2Q,mUSFmzO,LkRR4jY,Kq91IgF,K8scFNx,iPCVCWd,viwGbnA,kcuS2NR,BEjeCPu,AfZT5V8,KUvcmKh

>>40229106
This is very immature. Most normal people just delete the lesser popular thread so everybody is happy and things are simple.

You? You have to had a strop.

>>40229106
You get pissed when people say don't post Trans children with bulges yet here you are getting mad at someone posting some quality female ass.
Surely you aren't jealous yes?

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Thought I'd ask here. So I'm thinking about getting the iron mind sew easy straps just for rows and amrap deadlifts and rdl's(I use hook grip and doh for warmup and working sets) and wanted to know if anyone had an opinion on them. Been training for close to 5 years now. Lifts are 2/3.5/4.5/5.5 all x 5. Reason I am getting these specifically is because my hands are a bit bigger than most and I want easy transitioning.

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Why does trappy all these webms and images of people saved on his computer? Not only that but all the anime shit too. That's really fucking creepy

>>40229139
Eric Bugenhagen has them and he says they are very sharp and uncomfortable and that cotton straps work just as well and feel better to him.
Plus cotton straps are cheaper.

I'd just get some normal cotton straps desu, up to you though.

>>40229106
pls post jpeg on how to grip on bench correctly ty

>>40229106
post your fucking girl-cock and butt-pussy you faggot bitch.

>>40229162
Red because she lifts more than me

>>40229086
Month 2 I'm gonna add a second squat and bench day of some variation. Haven't worked out the volume yet (which I should probably do considering month 2 starts Saturday)
Month 3 I'll bump it up to 3X bench and squat and add a deadlift variation on another day.
Month 4 I'll bring it back down to @x bench and squat and 1x DL

Again, still have no idea about the volumes on months 3 or 4 either

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>>40229126
>>40229130

>>40229183

>>40229182

Why would I? The quality of the threads in /plg/ is more important to me than the attention I can get from posting my lewds.

>>40229156
I was trying to look for cotton oly strap and couldn't find any. My buddy used to have the old school elitefts ones but for some reason you have to pay more for shipping than you do the actual straps so that's going to be a hard no.

>>40229139
I made similar from just loading straps from a regular store.
Works well enough, tho I don't have any straps to compare with.
>>40229192
>>40229204

>>40229218

shut up this is ass general now, do it faggot.

>>40229249
Good to hear. As far as the imbalance it's hard to tell. Could be a number of things. Like you said, I doubt it's anything to fuss over too much but I'd definitely keep working on the suitcase carries and it may even out a bit hopefully.
May be something as simple as a coordination issue because you're using your non-dominant hand and you aren't used to carrying things that way, or it may be something more complicated. Not much way to tell without consulting a pro irl, and it's not enough of an issue to worry about doing that imo.

If you feel like it's irritating your tendonitis a bit too much removing the trap bar and slightly increasing the volume of the BB squat (just an extra 5-10 reps overall or so) would be a decent option

>>40229330
I'll keep doing them then.
I don't think I need to do that yet. Will see next week when the weights are a tad higher again, and I'll keep that option in mind.

Also I've managed to keep a 3x/week frequency on deadlifts, doing sumo/snatch-grip/SLDL. Has worked out fine.

Heading off to the gym in a few.

>>40229386
Good shit man. Hope it keeps working for you.
Prob still won't be around much but I'll try to see how it's going sometime again in the next few weeks.

>>40229437
Also I went downhill skiing last week and didn't have any issues (except for lower back fuckery a couple of days after, but seemed to be tightness related).

See you around.

>>40229192
neat, if I see you around again I'll check with you about the volume you end up using.
I'm thinking I wanna add front squats somehow

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>>40229218
>quality of the thread
>attention I can get from posting my lewds
i dont think those are mutually exclusive, in fact, i believe those might go hand in hand

What are you training lads?

How to prepare mentaly for first meet , I'm going to compete in 2 months at GPC in Sarajevo

>>40229218
>The quality of the threads in /plg/ is more important to me than the attention I can get from posting my lewds
How can you type this and then attach that image?

Can someone be so kind to enlighten me why this obnoxious transvestite who fantasises about being a pre-teen manga transvestite and shitposts constantly hasn't been banned from this board?

>>40229760
SL for right now, but I just picked up a weight training class that consists of 3x10 full body, 2 days a week, my back hasn't been feeling right since I started

Basically my week goes 3x10, SL, 3x10, SL

Im probably overloading my back to hell, what do you think?

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Anyone ever use a stim or tens unit for recovery? I've seen them shilled for a lot and it seems worth it

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>>40229639

kek, you're such a little charmer <3

>>40229845

What's wrong with it?

>>40229827

http://www.usapowerlifting.com/lifters-corner/new-lifter-tips/
http://www.jtsstrength.com/articles/2014/01/22/tips-1st-powerlifting-meet/
http://www.supertraininggym.com/2011/09/your-first-powerlifting-meet/

>>40230020

If you want a safespace, you're in the wrong place. Try reddit or /pol/tumblr.

>>40230048
Yeah or you could hop on over to /lgbt/ or /b/ and everyone would be happier instead of me just hogging all the fun

Was having a good day but my depression came back :(

I want it to end

>>40230048

As OP said, ass is the heart of plg.
So post yours slut!

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>>40230096

>>40228842
BRAAAAAAAAP

>>40228842
BBBBBBBBBRRRRRRRRRRRAAAAAAAAAAAPPPPPPPPPPPPPPPPP

snnnnniiiiiiffffffffffff...oh yes my dear....sssnnnnnnnnnnnniiiiiiiiffffffff....quite pungent indeed...is that....dare I say....sssssssnniff...eggs I smell?......sniff sniff....hmmm...yes...quite so my darling....sniff....quite pungent eggs yes very much so .....ssssssssssssssnnnnnnnnnnnnnnniiiiiiiffffff....ah yes...and also....a hint of....sniff....cheese.....quite wet my dear....sniff...but of yes...this will do nicely....sniff.....please my dear....another if you please....nice a big now....

BBBBBBRRRRRRRAAAAAAAPPPPPPPFFFFFFFFLLLLLLLLLPPPPPPPPPFFFFFF

Oh yes...very good!....very sloppy and wet my dear....hmmmmm...is that a drop of nugget I see on the rim?...hmmmm.....let me.....let me just have a little taste before the sniff my darling.......hmmmmm....hmm..yes....that is a delicate bit of chocolate my dear....ah yes....let me guess...curry for dinner?....oh quite right I am....aren't I?....ok....time for sniff.....sssssnnnnnnniiiiiiiiffffffff.....hmmm...hhhmmmmm I see...yes....yes indeed as well curry......hmmm....that fragrance is quite noticeable....yes.....onion and garlic chutney I take it my dear?.....hmmmmm....yes quite.....

BBBBBBRRRRRRRRPPPPPPFFFFFFFFFFFFFFFFFFFFFTTTTTTTTTTT Oh I was not expecting that…that little gust my dear….you caught me off guard…yes…so gentle it was though…hmmmm…let me taste this little one…just one small sniff…..sniff…ah….ssssssnnnnnniiiiiffffffffffff…and yet…so strong…yes…the odor….sniff sniff…hmmm….is that….sniff….hmmm….I can almost taste it my dear…..yes….just…sniff….a little whiff more if you please…..ssssssnnnnnniiiiiffffffffff…ah yes I have it now….yes quite….hhhhmmmm…delectable my dear…..quite exquisite yes…..I dare say…sniff….the most pungent one yet my dear….ssssnnnnniiiifffffffffffffffffffffff….yes….

>>40230101
she's posted her ass plenty of times
>>40230161
>>40230170
are you guys deliberately trying to make trappy's point for her or are you doing it accidentally

>>40228842

BBBBBBRRRRRRRAAAAAAAPPPPPPPFFFFFFFFTTTTTTTTTT

lmao i got gyno ha ha ha ha ha ha

If I wanted to replace the incline and decline bench in sheiko beginer whats a good way to go about that?

>>40229113
thanks brah, but on my pc it just opens the first one. Gotta copy the rest of the URLs by hand