/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

>>40235258
did his shirt rip

>>40235102

4th for foam rolling lower back for 30 minutes because of intense fatigue from squats and deadlifts

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I have an(other) important correction to make on my biomechanical analysis of pullups and chinups. This time is something small, though, but important.

I've addressed that widegrip pullups/chinups have more traps/rhomboids activation due to the need of performing the same range of motion but in a faster speed to keep up with the Scapulohumeral rhythm.
Well, after spending a couple of minutes thinking about this I finally, months later, realized I was utterly wrong.

In fact, closegrip pullups/chinups have a much higher range of motion for the scapular muscles (and thus are a much better exercise for the traps and rhomboids).

This is due to two things.
1: The initial 30 degrees of elevation being mostly glenohumeral only due to supraspinatus work (if you preserve the distance between the scapula and humerus here, the supraspinatus would literally be an useless muscle as it wouldn't be able to abduct the arm with the scapula rotating together).
2*: At full 180 degrees of arm elevation, you have 130 degrees of humeral angle displacement and 50 degrees of scapular angle displacement. At 120 degrees of arm elevation, you have 90 degrees of glenohumeral angle displacement and 30 degrees of scapular angle displacement.

This means that a closegrip pullup/chinup (180 degrees arm elevation) has almost TWICE the range of motion for the traps and specially the rhomboids compared to a widegrip pullup (120 degrees of arm elevation).

So, tl;dr: closegrip is better than widegrip for your traps and rhomboids.

>pic related is the outdated version of the article that needs correcting

*: The angles are approximations.

>>40235301
sorry beanies retain heat (energy) that would otherwise be expended without it so wearing one even in training constitutes a lifetime ban

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>>40235306

just ate 2000cals of pasta, PRs soon I hope

>>40235459
ye
get big

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FETTI ON FETTI ON FETTI
I CAN'T GO IN I AIN'T READY

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Seems like I'm arriving in new territory when it comes to bench press and rotator cuff pain.

I'll probably have new recommendations regarding training routine for those with rotator cuff tears and inflammation, and bench technique in general (pretty major).

I feel this is actually pretty big. So this is why I'm not saying much right now, I need to spend more time on this to make sure when I say it I can defend it accurately and explain all the details needed.

I wish I had a way of contacting the coach of the japanese national team because I'm pretty sure this is something they already know, just from watching the way the japanese lifters set up on the bench.

I'm already sending some emails to a few coaches to hear their opinion. Hopefully they respond.

>inb4 insults

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>>40235477
Is she too THICC?

>>40235488
no such thing

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>>40235484

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The 8th pair of holes on my inzer forever belt feel like I can't brace against them properly, but the 9th pair feel like it's too tight and cannot fully brace. What do I do? There is no setting in between.

>>40235519
Eat more or wear thicker clothing.

>>40235533
why is getting fatter always the first solution thrown out in plg?

>>40235533
I usually drink a lot of water during my workouts, but last time I was squatting, I felt I wasn't tight and was almost falling forward. I guess i'm losing weight, which is good, but it fucks my belt.
Should I endure the tightness?

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>>40235546

It just works ¯\_(ツ)_/¯

>>40235547

Just wrap a shirt around where you tighten the belt. That will make it thicker enough for the next hole.

>>40235552
I like being pseudo-lean

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Btw, slightly delayed but~ happy birthday to haack :)

>>40235546
>>40235546
Mass moves mass you fucking retard. Encouraging each other to be bigger and stronger is the whole point of this sport.

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>>40235552
So just wear a sweatshirt? I'm going to look so stupid.

>>40235573

Wrap it as if the shirt was another belt, then close the belt on top of it.

>>40235552
Shut up please you don't even compete. Let the real powerlifters answer questions for once.

>>40235583
That sounds even more embarrassing. Should I have the shirt tight or just wrapped?

>>40235573
You take that back you fucking faggot I wear hoodies all the time.

>>40235573
Not as stupid as trying to wrap a shirt around you under your belt. Don't listen to the mentally ill faggot that doesn't compete.

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>>40235594
During my college football workouts, the gym is at least 90 degrees, the air is hard to breathe, and the humidity almost forms condensation.

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>>40235585

But I do compete~
In fact, there's one coming up soon!

>>40235593

Doesn't matter much if the belt is going over it. Just wrap it tight enough not to fall but still comfortable.

>>40235601
So wear the sweatshirt?

>>40235594
It's ok bro we all do.

>>40235613

If the gym isn't too hot, then sure.

>>40235613
Yeah, or even a tank/cutoff and a tshirt.

>>40235607
>>40235621
Sir would you please shut the fuck up. Thank you.

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>>40235629

Why are you calling me a sir, I'm not a knightess or anything

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>>40235637
>tfw no qt trap femboi bf

>>40235305
ok so ive heard you're not supposed to roll out your lower back if it hurts but it feels good when i do and i feel better afterwards every time, especially if i follow up with the lacrosse ball
so whats the fuckin deal?

Trappy, watched those klokov videos and worked on snatch today after my squats ohp and deads. My shoulders were not ready for this exercise. I'm fucking beat. I did talk to a cute oly chick though, told her I had no idea what I was doing and asked if I could watch her form. Then we chatted in between sets for about 30-40 minutes.

>>40235648

Roll with a ball, not a foam roll.

>tfw all the things that I could hurt myself on during sheiko, I end up hurting myself during incline bench

Ive had some pain and tightness for the past week on my upper back traps. Anything else to do outside of it rolling and stretching it

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>>40235637

>>40235651
ok, thats what ive been doing lately so I'll stick with it. doing 5x10 sets of deads and squats after my work sets has been brutal for my lower back

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>>40235662

>>40235648
Roll that shit. Twice a day if you need it.

>>40235670
>>40235651
with a ball? like trap said? or with the roller? or both? what do i just dont want to feel like dying 24/7

>>40235655
How's your warmup routine? Did you have a spotter?

>>40235682
He doesn't lift or foam roll. Do whatever makes it feel better.

>>40235682

BALL

No one who knows their shit will tell you to use a big foam roller on your spine.

>>40235697
>>40235714
ball it is, as it feels better and seems to be safer

5x4 2 inch deficit deads at 70%

After squats

I think I've made a mistake

>>40235684
I mostly do jump ropes and that one stretch where you bring a towel or some kind of bar over your head and behind your back. I didn't have a spotter at the time and it was my first time doing incline bench in awhile. I guess I didn't know where my numbers would be and started a little too high

>>40235733
Did you snap your shit?

>>40235743
oh its called shoulder dislocators. was thinking they were called arm breakers or something

>>40235745
Nah it's just hard as fuck

>>40235650
fugg I only squat 60lbs more than her. WHy do I have to be such a dyel at 22.

>>40235743
>>40235743
Experienced spotter is key for heavy inclines. Don't be shy to wrap and wear sleeves/belt once it gets heavy. I like to do some laterals or Arnold press beforehand to get some blood in there if it's your first pressing motion.

>>40235714
what's the reasoning for not using a foam roller on your lower back?

keep in mind i've never taken any sort of anatomy class before

>>40235751
Stretch and get some sleep, you'll be ok.

>>40235778
wasn't even that heavy of an incline. i think it was 60% of my BP one rep for 5 sets. I just made the mistake of going right into it after warming up with the bar. I'll have to ramp up a little bit it seems.

>>40235797
You went straight to your work weight?

>>40235607
Post meet vid pls when it happens!

>>40235488
the artist is p fat so she draws a lot of stuff like that

>>40235808
>>40235808
Haha good one!
>post meet vid
Classic

>>40235802
yeah idk why i was being retarded. i think I got cocky since I've done the weight a lot before and was thinking i could just jump back into it. lesson learned though

>>40235797
Yeah ill live

I'm trying out making my own program and miscalculated a little I think

Ended up with 4 4 4 3 3

I hit 1/2/3/4 recently on 5/3/1 BBB I'm 6'2 220 pounds. Which sheiko would you guys recommend?

>>40235594
>tfw want to wear a hoodie and sweatpants to be the le 1337 mysterious powerlifting man but hate feeling hot, sweaty, and restricted

>>40235818
What? W-why are you laughing at me?

>>40235840
>Not wearing shorts so everyone can see your huge legs

>>40235828
Keep track of stuff like that and you'll do better each time. Lots of guys don't write down their jumps, just work weight and it fucks them later.
>>40235829
Dude there are a lot of other programs that are actually written in English for guys who don't have a coach and aren't on juice.

>>40235851
>>40235851
Because he doesn't lift, or compete.

>>40235852
Don't forget juicy glutes

>>40235867
Ah jeez is Sheiko just a meme?

What alternatives can I use to replace good mornings on Sheiko?

Maxed out on trap bar block pulls today after maxing on conventional block pulls, felt gr8

Thanks Eric

>>40235881
Sheiko writes individual programs for his athletes. Afaik he hasn't written a general "template" that novices can just plug and play. That shit you see posted here could have been written by anybody. But I'm not a sheiko expert.

>>40235897
Thanks anon I think I'll just modify 5/3/1 for more powerlifting elements.

>>40235892
Fucking sheiko. Um, maybe rdl or ghr?

>>40235892
Why not just do good mornings anon?

>>40235892
romanian dl, stiff legged dls, glute ham raise, or those leg curl things where you pull with your hams

>>40235897
he seems to have made a general template on his forum

http://sheiko-program.ru/forum/index.php?topic=15.0

>>40235903
Isn't there a powerlifting specific 5/3/1 now?

>>40235897

You are wrong. The programs posted by trappy here were made by Sheiko and are available on his own website and official mobile app.

>>40235903

Don't waste your time, do sheiko and join the gains train.

>>40235867
True that

I was progressing my squat and dead volume/alternate day at 5kg a week and I think I started too high

I've got one week left before I test or deload and reset

I'll probably increase by 5k again again but drop to doubles and drop the squat volume too. I think I tend to lean towards trying too hard than doing too little and looking at the likes of c6w which I like his voluse drops right off towards the end so I should do the same

>>40235878
You can see glutes through pants easier


People have commented on my jucay glutes through my suit pants

>>40235917
>>40235927
Trappy pls go.

>>40235943
b-but im a newfag to these threads :(

Does anyone find squatting with a smoother bar way harder than you thought

Either they're shit as or I'm having an off day

>>40235953
lol no. I knew they were shit.

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>people telling others to not do Sheiko

And /plg/ starts sabotaging itself once again.

Why is there always someone who wants to keep others from making good progress?

>>40235945

Follow these links >>40235261
Don't listen to Anonymous. Take advise from the well known trips, as they're accountable for anything they say - while Anons can literally tell you to drink acid with no consequences to themselves.

>>40235945
Yeah well I have a hard time advocating a program written and promoted around here by non-powerlifters. I'm also an American, and nobody I've met in training or meets run sheiko, especially if they're equipped.

God forbid people don't participate in the sheiko echo chamber

>>40235968
>listen to non powerlifting trips about powerlifting

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>>40235922
There's a couple but I'm honestly not sure which one to do

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>>40235945

People running or who just finished running Sheiko:

Isley
Bodorio
PRutuS
Fat Retard
FrogDoesLifting
Alex
Boardshorts
Colombiangirl
Bauer
Sean
Virtus (custom version from the italian team)
Many others...

>>40235976

It's one thing to say "try dietmar, it's pretty good"

It's another thing to say "don't do sheiko it's shit it's for roiders huehuehue"

The second sentence is participating in the antisheiko echo chamber of ANONS who don't want other people to make progress.

Also lol 5/3/1

>>40236009
All I've learned from /plg/ is that every program is a meme.

>>40236009
wait why are you quoting me

also are sumo romanians a thing? I tried them and I felt like I was just putting too much pressure on my back

>>40236009
>lol 5/3/1
>5/3/1 BBB takes me from 245 to 335 squat in 3 months
solid program, solid results, getting stronger every session, yeah its definitely a joke

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>>40236027

What about your bench?
What about your deadlift?
What about your bodyweight and wilks?

Also, post videos.

>>40236009
This isn't your personal board. You don't run shit around here and Anonymous will continue to offer alternatives to your sheikobias.

>>40236019
Exactly. Nothing replaces experienced coaching and personal trial and error.

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>>40235940
>not squatting in short shorts without underwear so everybody can see your junk

step it up famalam

>>40236033
Not that anon but all my lifts have gone up steadily. In 6 months I've gone from 155 to 265 on bench 205 to 355 on squat and 365 to 545 on diddles.

>>40236047
Just so you know, I saved your dick.

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People running Sheiko:

>tripfags so they're accountable for anything they say
>they post videos so everyone knows and can see their actual results
>they compete in actual competitions and rank as national champions and medal at the IPF world's

People telling others that Sheiko is shit:

>Anonymous so they're not accountable for anything they say
>no videos or identity, they can claim they made absurd progress on whatever program they want and they will never be accountable for that
>they literally do not care if their advise is shit, since they're not accountable

>>40236036

Oh, the alternatives I always offer? Like BLEST, Dietmar, Project Momentum, RTS, c6w, nuckols, spotoshot?

>inb4 5/3/1

>>40236053

Videos?

>>40236033
>wilks
What about glossbrenner
What about reshel
Not everyone follows your goddamn ideology

>>40236060
I gym alone :'(

>>40236033
bench - 145-210
deads - 250ish-335
bodyweight - 145-180
wilks - 224 to 274
im happy with my progress, dont have videos on my laptop and im away from home, but if you really want to push the dick fight then i guess we can play it that way. I dont get anything from lying, and my progress is pretty typical of others I've seen run 5/3/1. I don't see what the issue is

>>40236060
You are just as unaccountable as any anon.
>claim you are a coach at a PL gym
>have provided zero evidence of that
inb4 muh privacy

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>>40236053
>>40236027
>>40236073

Oh nevermind, I realised those numbers are not in kg.

kekkkkkkkk

>>40236069

blossbrenner and reshel are not used in powerlifting aka in the IPF.

>>40236060
>Demands videos
>none of his own
Fuck you Mr. Accountable Trip

>>40236084
>kg
Now that's the real meme.

>>40236070
You can just put your phone down on a stool or on top of your bag and record. That's what I do. The angles aren't pretty but you CAN do it.

>>40236060
>accountable for everything they say
>implying this is better for an anonymous website
who cares if anons give bad advice, if anything that's just going to promote discussion, god forbid that happens

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>>40236081

I haven't coached in a gym in months m8.
I coach on the internet exclusively now. At least for now.

>inb4 no evidence

>>40236090

I'm not doing Sheiko. Why do you want videos of me, to jerk off?

>>40236094

It's the unit used in powerlifting aka the IPF.

>>40236097

>discussion

Yeah, arguing that everything is a meme is very productive.

Listen, nothing against Anonymous posters. I'm just making people aware that Anons are notorious for giving bad advise and are not accountable for anything they say.

The people reading these things (which are true, no lies) can make their own decision on who to listen to.

>>40236055
No you didn't ;')

Can we stop giving him (you)s?

He clearly doesn't have much of a life and won't stop being an autist unless you stop

>>40236084
Keep marching to the IPFs tune like a good cuck.

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>>40236116

Welcome to /plg/. Do you need me to introduce you to the common jokes and memes?

>>40236113

I agree. He knows he can't defend his opinion so he's probably just gonna start to shitpost ad homines and baits.

>>40236107
I'm assuming you mean your coaching includes more than advice on plg and frog. If so feel free to provide screencaps or a link to your website/social media page for your coaching services.

>>40236084
I wish I had a 565 kg deadlift :(

>>40236107
>internet coach
>I don't lift, so how can I do sheiko
>no vids so I'll just be rude
Got it.

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>>40236126

>. If so feel free to provide screencaps

Private things involving other people.
But I can show you an archive that spans almost an entire year and involves hundreds of people.

>link to your website

fitsticky.com
It's been down since july, though, which is when I stopped voluntarily coaching people on /fit/.

>social media page for your coaching services

You can't hire me unless I offer you personally.

>>40236135

Nice ad hominem.

And btw, there are videos of me lifting. But only very few people have seen them.
If you think I'm lying, you can ask Norsefat.

>>40236152
>I'm an Internet coach with no way to coach people on the Internet and you can't hire me
Holy shit I can't believe that you don't have a thriving powerlifting team under your experienced tutelage :o

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Going to bed, tomorrow I'll probably bring some interesting new things on bench pressing and specially rotator cuff injuries. >>40235484

Ok seriously this is getting really annoying. If you don't like trappy, I feel like you've got to have something more productive in your life then constantly complain on 4chan. Either you believe she is helping others, or you don't. If you don't, why do you care enough to post? Stop shitting up /plg/. also trappy you really should stop replying, you're half the problem.

>>40236168

>a thriving powerlifting team

;)

>>40236180

Sorry

>>40236170
Save it. Go to the gym and try benching yourself.

wheres coolrun

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thinking about doing mondays Texas method once a week to perverse muscle while i cut about 15kg

i figured strength loss is inevitable so i may as well just suck it up and do it now

I'm looking forward to trappy's bench insights

>>40236228
You're only going to lift once a week? Why? You can definitely lift a bit more on a cut.

How strong are you anyways, if you're a weakshit like me you can probably still make some progress.

I like to hang-choke trappy with my flaccid dick

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>>40236238
300 wilks at 200lbs

i figured i could keep progressing on the volume days since it's only once a week.

honestly i don't know how else to do it...i'd like to keep my lifts the same while i cut fat

>>40236251
220bs*

>>40236251
I'm cutting 15lbs right now and running Sheiko Intermediate Medium Load with Advanced Large Load deadlifts subbed in.

No clue if I'll survive with the cut and all that fucking deadlifting, but I'm hopeful that I can still make gains. I'm not very knowledgeable but I still believe you should lift more than once a week, get on a decent program and maybe you can make some gains.

I heard of people adding to their total by doing some slow and steady 5/3/1 while cutting like 30lbs. Maybe try that? Or join the Sheiko meme train with me.

>>40236270
>15lbs
enjoy cutting for atleast 3 years

>>40236270
fuck. it is tempting. but i'd hate to disappoint rip.

you know, i remember hearing trappy saying something about her lifters cutting 7kg and adding 15(?)kg to her bench.

eh fugg it i'll do it on monday.

TM is great and all but you've really gotta eat!

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Does anyone else not want to run sheiko for this reason.

I bench better on a full stomach and I squat/DL better after not eating, I don't want to bench and squat on the same day.

:)

>>40236305
What do you do in comp?

>>40236305
>I don't want to bench and squat on the same day.
Then Bench on 11:45, finish before 12:00 then start squatting when its past 12:00. Simple

>>40236305
I dont wanna run sheiko because I like my erections.

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>>40236285
It's been going well, Started to cut running because I fucked up my right knee running too much. Plus the ECA stack I'm starting soon will surely help.

>>40236293
I think you mean Columbiagirl. Yeah, iirc she added that much to her bench despite the 15lb cut. I'm hoping for similar results.

>>40236393
It won't fuck with your erections unless you are already stressed out and anxious. It's really just a force multiplier if things are already not going well for you mentally.

>>40236404
>already stressed out and anxious
what do you think bud

>>40236404
Did you make that yourself? Hearty kek

>>40236313
I dont

surprisingly i actually agree with your statement about who should/shouldn't run sheiko

>>40236407
Just saying. I most definitely am and it takes all my focus and concentration to bussanut nowadays.

>>40235258
Guys what you think bout n_suns 5/3/1?

>>40236425
Probably good for an early intermediate. Good for a bro who is stalling on his 5-day split.

Not good for a novice.

>>40236478
Its a cool program also is Very pratical for accessories lift

Might be going for a squat PR on saturday. New diet starts monday, pretty stoked. Going back from 103kg to 92kg, time to get lean.

>>40236563
Gl m8,have fun shredding down

>>40236590
Thanks man, if I drop the weight and add 25kg on my total, I'll finally break 400 wilks!

haven't squatted in about a month and change due to injury

ready to get back into it now

i'm thinking of hopping on sheiko with a 30lbs reduced squat max, think that'll work or is it stupid and will maim me

>>40236672
Have you even squatted since you got injured? I'd imagine it'd be best if you just did a workout or two of messing around at different weights trying to gauge your strength before hopping headstrong into Sheiko, even with the reduced max.

>>40236563
Good luck anon. What are you hoping to hit for your squat PR?

>wake up after 3 hours of sleep
>go back to sleep, wake up after 2 more
>somehow started to vomit and some went up my nose
>feel exhausted but I still can't fall back asleep
JUST

>>40236710
i messed around with 80% and it felt heavy so i figure i've definitely lost about 30lbs or so

not sure how quick it will come back

>>40236754
If you're trying to go to sleep but you're body won't allow it, maybe it's best to brew a nice mug of coffee and go about the day instead of fighting your body?

>>40236767
But it's 6 am and I've been getting lmao no sleep for the past 3 days now :(

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>>40236758
If you're really leaning towards Sheiko and don't think all the volume will re-fuck your shit up, you could always run the first week and gauge from there. Of course, the first week is meant to be much much easier than the weeks following but it'll give you an idea.

Further down the line you can tinker with your maxes if you feel it's too heavy/light. I went back into Sheiko after taking a month off lifting and losing like 25-30lbs off my squat max and got most of my strength back by just running IML with the same max I used beforehand minus 10lbs and then started to bump up my max as I felt stronger.

>>40236776
>but it's 6am
Gym opens in 1 hour ;')

I know that feeling though. You feel exhausted and want to sleep but you simply can't. Takes like 2 hours just to fucking check out. Listen to some ambient sounds like a rainstorm with thunder in the background and try to just focus on not thinking. Kinda like meditating but with your eyes closed while lying down.

>>40236404
>ECA
>not clen
kek

>>40236803
>clen
>not dnp
kek

>>40236721
230 kg

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>>40236813
>>40236803
>not all 3

Fucking humans OUTTA MY WAY

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>>40236816

>>40236816
Despite you being a complete weakshit, I think you're my favorite new trip from 2016

>>40236813
clen has anti catabolic properties + a mild anabolic effect for a while.

>>40236861
But ECA has anti-anabolic properties so

>>40236878
eca raises your metabolism by 2-3%. clen is 10% and dnp is 30%.

>>40236788
i fucked my shit up on sheiko, but not because of the volume

i was cutting and refused to lower my max when i probably should have and ow my knee

0-4 start cutting now
5-9 after this month

dubbels: kill myself becaues ill always be a fucking weak faggot

>>40237199
Bye

>>40237206
it was merely a test.
i wanted to see how i felt about the roll
now i realize i want to start cutting immediately

>>40237069
I fear this is me. I'm cutting hard and I've a history of tendinitis in my right knee. If it starts acting up again I'm definetly lowering maxes.

Definetly investing in knee sleeves ASAP too

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i had a failed date today. she told me she can't make it and decided to replan for next week. i'm pretty sure she has a date with Chad and would rather spend time with him.

i don't care. i'm gaining so much weight, i don't care about Emily.

Daily reminder to sleep on your back.

If you are sleeping on your stomach or side you are fucking your shit up nigga

>>40237329
I sleep on my side all the time with no problems. Note that im not sleeping on my shoulder but on the edge of my back

If i sleep on my stomach immediately my back hurts the next day

>>40237329
I can't fall asleep on my back and SNORING.
But I do feel loads better if I wake up on my back.

>>40237302
>Emily
True wife material name

>>40237302
Godspeed anon,the iron will always be there for you

Do you ever take a full week off from lifting alltogether?
If so, how often?

>>40237329
http://www.jtsstrength.com/articles/2017/01/04/sleeping-positions-disucussion-pros-cons/

>>40235258
Has anyone here dealt with hip impingement, and how did you end up dealing with it?

>>40237837
Opened up my legs when I squat

>>40236033
I feel more powerful squatting with a narrow stance like this, where I bottom-out when my hamstrings touch my calves. Having legs more forward feels like it puts me in the best position to grind the weight up.

Yet for most people they say wider stance and shoving the knees out is easier. That just feels like I'm losing power everywhere and hurts my hips. My knees want to cave in anyway to initiate the grind.

What fit joggers are best for squatting and diddy?

My old pair are ruined got holes all over them, i bought a new pair slim fit large but they are way to tight on my legs and pull down every time i squat exposing my glutes.

>>40237848
I'm all about that already, but maybe my flexibility isn't good enough. What angle are your legs at the bottom of the squat?

>>40237837

Play around with stance width, toe angle, depth, leaning over less/more etc until you find something that doesn't hurt. Usually going wider and/or pointing toes out more helps, but failing that just play around with everything.

It's a bony anatomy problem, so if doing something in a certain position hurts because of impingement, no amount of foam rolling or stretching will make that position not hurt and you have to find a different one.

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>>40238054
you got her jacob. just seal da deal

>>40238031
Ok I'll try that, thanks. I've got pain persisting after the exercise, so should I treat it as an injury and let it rest, or will finding the right form help enough?

>everything i eat will manifest itself into my physical form

>already february
>he isnt cutting

mate what are you doing?
Dont you want to look good for the slags at the beach?

>>40238104
b-but i need to get stronk first

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back off

>>40238150
Natural?

>>40238150
BACK OFF??!!?

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>>40238150
the human form is so unaesthetic

>>40238150
Very nice hourglass shape.
Tons of woman would kill for your body.

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blueshoe is steroids

>>40238150
Stop cutting yourself.

>>40238180
>blue shoes
>human

REEEEEEEEE

some fucking normie walked in front of me to do lateral raises or some shit while i was deadlifting

I need to see myself from the mirror !!! FUCK YOU NORMIES

>>40238224
>I need to see myself from the mirror
Kill yourself

>>40238224
Why would you need to see yourself in the mirror while diddyling?

>>40238260
>>40238251
because i like watching me who cares?!!

I dont wanna see his ass and breathe on his back

also this was on a deadlifting platform

>>40238074

Finding a form that doesn't hurt should stop pain pretty much straight away. There might still be a little bit of pain if the soft tissue is inflamed from being impinged, but it should hurt significantly less.

>>40238275
>wanting to look at yourself lift while lifting
And you call others normies

>>40238074
Also look at jts video about hip structure and squat form. Allan Thrall also posted an ok video about mobility work for hip impingement.
Often times hyperextension of the back plays a role, I recommend the breathing drill on jp cauchis channel, it worked wonders for me.

Skills test in two(2) hours.

>>40238327
Just because you are ugly doesnt mean the rest of us cant get off to ourselves.

Fuck off, troll.

>>40238197
bluey is literally me when i was 15

>>40238335
smesh it lad

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>>40238335
Raw?

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>>40236009
>lol 5/3/1

i have to cut around 20 lbs. for how much lbs/week should i aim for so i don't lose muscle? also how much protein should i eat?

>>40238424
200-250grams

3 high carbs (training days)
2 low carb
2 medium carb

>>40238435
200-250g of protein why?

>>40238435
how much weight loss per week are we talking about here?

>>40238347
Lol dont get too mad now
Just face reality

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>>40238444
you are over 200lbs aren't you anon?

>>40238445
go for 1-2lbs, after weightloss stops, increase calories for about a week and go again

>>40238281
>>40238328
thanks, m8, I appreciate the advice! I'll give it a go

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american KFC looks so different compared to Australian KFC

>>40238424
Lyle macdonald says 31 kcal times your fat

so 31x20 = 620 kcal deficit a day

>>40238485
is that fat in kilos? or how much fat you want to lose?

>>40238483
that ain't american kfc m8

>>40238494
its in pounds and its for your entire fat in your body. So if you have more dont use 20.

That rule is for maximum caloric deficit you should run on a cut.

>>40238456
205lb and i only eat 160-180g a day, what reason is there to eat stupidly high protein.

>>40237861
Sounds terrible. You might want to invest in squat briefs.

Anyone else constantly depressed

>>40238629
get more sun or vitamin d

Trappy or anyone else, what's the dangers of squatting on uneven ground where one foot is higher than the other?

What are the possible repercussions?

>>40237861
kinda sounds like you're just buttwinking super hard I had to guess

>>40238703
It's fine just load the bar heavier on the side where your foot is higher.

UNCLE POOPOO IS BACK U ALL BEIN GOOD?

https://www.instagram.com/p/BQA_5G-A4ge/?taken-by=poutineandtheipf

>>40238703

Do not do this.

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>>40238771

>>40238703
>>40238889
there are things called foot boards for people with one leg shorter than the other but i dont think that's what he meant

>>40238524
that's not a hard rule

lyle discusses the pros and cons of various deficits

for me 1000 cal deficit works best, i lose strength on any deficit about the same so it's best to just get it out of the way

>>40238703
That screams of fucked up SI joint.

feelin real demotivated bros

I had fun with 531. But apparently it's shit. The deadlift from pins/to knees in Sheiko doesn't appeal to me at all.

What other options do I have

>>40238914
>But apparently it's shit

It isn't.

>>40238914
5/3/1 is good

>>40238184
>>40238150
better body than trappy

Where do I cop a nice belt boys

Preferably online in aus and one that I can still fit into when I get fat

>>40238923
>>40238924
did I fall for a meme or am I falling for one now

>>40238884
bring your grip in you monkey armed mongoloid

>>40238937
why don't you do the program and make up your own mind?

don't just automatically listen to someone on the internet

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> start smolov
> get glute doms
Coincidence?

stopped taking creatine, omega-3 & multivitamin

one week later i get serious wrist pain while benching

coincidence? HMM

>>40238953
I'm making progress on 531, but allegedly it doesn't have enough volume. I wouldn't mind more volume, but I don't have the confidence to tailor my own routine. And Sheiko really isn't appealing to me. If no other advice is given I'll just stick to 531 and maybe jam in another of the barbell movements at lighter weight.

>>40236060
is it weird that i was mirin those beard gains of the dude top right with his daughter. Stronk beard.

>>40238976
why don't you do accessories at 5x10?

>>40238912
What's up?

>>40238975
Get some wraps.

>>40239031

yeah ive arlready tried that

actually went to the doctor and he told me not to lfit for a month while taking 500 mg ibuprofen 2 times daily

maybe its just overuse or whatever, but it happened just when i stopped taking the supplements

ive also heard omega3 helps with joints and such

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>>40238912
Have some motivation

>>40239055
>doctor told me not to lift
Find a new doctor

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Power cleans aren't allowed in my university gym. Is this SS modification optimal for maximum strength?
A:
Squat 3x5
OHP 3x5
Deadlift 1x5
Chin-up 3xF
B:
Squat 3x5
Bench 3x5
Deadlift 1x5
Chin-up 3xF

Is there anywhere I can find Wei Ruis that isn't sold out?

Size 13 btw

>>40239109
Switch deadlifts for rows on B and you're good to go

>>40239109

well thats more than one modification BUDDY

do light deadlifts instead of power cleans, at 3x5 or somthing

chinups are usually on powerclean day btw, not both days

but whatever

>>40239109
Stronglifts 5x5 is basically SS with no power cleans and it has a similar lift scheme

https://stronglifts.com/5x5/

You should be fine with what you have

"All modern day miss Universe's look like trannies" - Big Lenny

Y/N?

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>tfw going to do the t nation 3 month 531 BBB in a few months
can't wait t b h

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>>40239151
Big Lenny is a cookie cutter tranny chaser addict desu

>>40237861
I feel exactly the same. I tried squatting wide for a few weeks and my hips felt like shit. It almost felt like I dislocated my left hip.

Now I squat super narrow, but it feels much more comfy and stable

>>40239151
You'd be surprised how hard it is to distinguish a good drag queen to a pageant contestant. Make up+fake teeth/teeth whitening+ wigs/hair do's.

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>>40239151
>miss Universe
no?

>>40239151
Having actual feminine features is so overrated. Right trappy?

>>40238963
yeah that makes sense, smolov would be a massive shock to your system.

What are you doing with your bench and DL while doing smolov?

>>40239176
why is he so gross how did that happen

he looks like a tilting doll with toothpicks stuck into it

>>40239246
i bet trappy would spend thousands to get some actual feminine features

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>>40239251
Just what I usually do which is a modified PPL (without the L now obviously).

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What do you guys think?

>>40239473
BBBRRRRAAAAAPPPPPPT

>>40239473
looks good

>send girl dick pick
>she masturbates to it furiously

i feel used lads

Best lifts:
1. Overhead press
2. Deadlift
100032627273. Bench press

>>40235477
oldie but goodie

>>40239619
Same
good post
bench and squats are for idiots who cant appreciate the finer things in life

>>40236170
sounds amazin thanks coach

>>40239654
Kill yourself

>>40239619

Real objective big three POWER RANKINGS:

1. Squat
- power gap -
2. Bench
- power gap -
90001. Deadlift

>>40239690
REVERS THIS

>>40239619
do strongman

I gave bench a go I really did I thought having short arms would help me but it didn't so I thought having a big chest would help me but it didn't and eventually I realised what I was missing that's right you need a big toned belly to lift there is literally no world record bench press holder without a big toned belly unfortunately I am stuck with a small slim figure and super model frame

>>40239674
make me

>>40239715
but I'm not strong??????????.?

Post a song that reflects how you feel right now

https://youtu.be/514bsQ1k5OI

squatting is fucking gay lmao

bet you squat pigs imagine doing it on someones dong

lol

>>40239794
https://www.youtube.com/watch?v=H4jpZMnEOog

>>40239827
You caught us

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155 was a 5 on the Mohs scale

I'm 92.5kg, been bulking over a year straight at 6,0
Should I just YOLO bulk to 100kg then cut and be a lean 90kg???

My BMI would put me at morbidly obese at 95kg...

>>40235258
So some of that weight was actually being held by the tension in his shirt?

Isn't that kinda cheating?

>>40239966
Keked hard

>>40240088
Yes, equiped is cancer and should fade away as quickly as possible.

>>40240088
It's not cheating if everyone is using a shirt
there are divisions where those are not allowed

>>40239711
>>40239690
True
Fuck squat

>>40240081
Im in the same situation as you and starting my cut now.

You should cut bud

https://youtu.be/Osjn1LiCr7A

It's different for girls

Although some of them are demons they are all gods

Sometimes they act crazy

But that doesn't define them

>>40240101
Equipped is powerlifting. Classic and raw are the exception.

>>40240128

I bet u fookin' have long femurs.

On a side note I just got a 10lb bench PR, with a pause that might have gotten a press command. Old PR was 290 touch 'n go.

>>40239794
https://youtu.be/zojEIR_SGSk

>>40240211
Never claimed otherwise. I just wish it were different.

>>40235271
>webm name

Prutus listen to this

https://youtu.be/L8cCPH1qnYI

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Ehehehehe

230/155/305

>>40240333
Holy shit well done lmao

>>40240333
Hoping you get 235/157.5/310 after the peak!

>>40240333
>those fucking arms

kek

>>40240369
I'm competing equipped

>>40240333
Congratulations famalam. When's the meet?

>>40238898
wouldn't that still be weird, though? I mean the knees are still not at the same height, right?

>>40239109
> Power cleans aren't allowed in my university gym

bullshit. As long as you're not dropping them, which you shouldn't be doing, and just lowering them down, it's less noisy than deadlifts.

Despite pretending not to care

Things have just gotten worse

>>40240312
Very comfy song laddo. Nice.

>>40240482
I literally got yelled at and asked to leave the gym for overhead pressing at my university gym.

The funniest part was the girl told me to 'cleans aren't allowed' when I unracked the bar from a rack and OHP'ed it.

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>>40240333
looks like somebody mixed trappy with dennis from always sunny

>>40240514
:ant:

new
new

>>40240175

>>40240333
Good job lad. 700 soon.

>>40240445
3.5 weeks

REAL PLG

>>40240713

>>40240713

>>40240713

>>40240713

>>40240713

MEMES > PORN