/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

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>>40246040

>still not edited out

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEe

>>40246040

Blueshoes is my favorite part.

>>40246096
hi

>>40246040
>the faded images of marcel and ssb in the stars
O I am laffin, etc

>tfw had to take a shit during my sheiko workout

Was trying to finish bench press but I just had to go. At least I work out at home. Does this happen to anyone else all the time?

>>40246293
probably just your caffeine kicking in.

>>40246359
Yeah it just sucks since it interrupts my flow. I always feel much better afterwards though

>>40246423
>>40246473

Cool, but you won't be lacking. 6 minutes of sun exposure will yield 1000 IU, baring the winter, in which case Milk, and oily fish should do the trick.

>>40246194

What's good viking dude

>>40246537
going to quebec in march, friend. also i might host a comp in chilliwack in december. I'll be meet director. Wanna come out for that :^)

also does your sister have an instagram? I think i follow her. she's hot.

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>>40246526

You're missing the point. I'm just using Anon's stupid mentality against himself so that he fucks off.

And btw, 6min of sun exposure isn't exactly correct. There are a lot of "if"s there - for instance, you can't shower within an hour or two. Also, it depends on a lot of factors (see how the numbers change when you change a few things here: https://fastrt.nilu.no/VitD-ez_quartMED.html)

But I'm from the side that doesn't believe most people need to supplement vitamin D. I actually agree that 400-600 is enough for regular people and 800-1000 is fine for athletes.

>>40246548

Say hello to Quebec. Eat lots of good food. Chilliwack is forever away from me, lad. I'm planning on hitting up Provincials in 2018 tho.

I won't rule it out, might be off the island by that time; we'll see.

>>40246617

Yeah, I get you, but don't go sayin shit like this:

>>40246233

He's being an idiot, I get it, but no need to hyperbolize.

>>40246644

But what I said there isn't wrong.
It's all a matter of perspective.

If you ask me if I agree with what I said, I'll say no. But if you ask a russian olympic coach, he might just say yes.

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>>40246548
>going to quebec
Enjoy being spat and pissed on lmao. Quebecois are some of the most insufferable people to be around. Bunch of entitled French shits

17th for sheiko is a meme routine for wankers

hashtag #MemeRoutine4Wankers

>>40246790

gtfo here anon from WhatCulture

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>Tfw I will never be a car collecting farmer/actor

>>40246040
I did sheiko before it was cool

I wanna move from Sheiko beginner to int medium load, how do I run a deload inbetween?

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>>40247001

prep 1 of int med load starts lighter and slowly increases intensity over time.

You don't really need a deload unless you want one.

>>40246956

Don't let your dreams be memes.

nn ladsnlasses

>>40247008
Was planning on only running prep 1 then first week of comp, I'd really like one because I've ran beginner twice back to back now.

>>40247001
do the full comp cycle

>>40247024

Then you can do week two and three of the comp cycle. Should be plenty of rest.

>>40247025
>>40247034
Coming off beginner then?

Might skip it if that's the case Tbh

>>40247024
>>40247034
do the full comp cycle
Jesus look at the volume at the end its so boring

>>40247048
>not testing potential pr's
>not frothing at the mouth after you got anally raped by a russian man via google sheets to test them so you can make it harder
youre not ready for sheiko int load

>>40247059
But I'm testing PRs on the skills test

>>40247072
oh, right.

What I meant was, its very light towards the end

>>40247087
Yeah, for sure, I just don't want to spend an additional three weeks before moving on.

Guess I'll just start it up after and see how I feel.

>>40247094
do you understand those three weeks would be a deload

sheiko says do the program to the end and then you will be able to do another

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>>40246657

>>40246965
It's never been cool except on the Internet

>>40247130
I do understand, I just don't know if it's necessary. I'm not that strong.

>>40246657
You're the squirmiest weasle I've ever seen on this site.

Have you ever outright admitted you were wrong without some sort of way to save face?

>>40247191
Naw, that would mean that everything else he said was wrong too. This dude taught weasels how to weasel.

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>>40247191

Yes.
In fact, I do so almost everyday here in /plg/.
I admit I'm wrong without people even pointing out that I'm wrong.

To me, admitting a mistake is accepting new knowledge. And only sucking a dick is more satisfying than learning something new. :)

>>40247224
No, we're talking about when you get called out on your obvious bullshit. Fucking weasel. You ain't sheiko bro.

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>>40247242

Yes, if I'm saying something that's wrong and someone points out, I have no fear in apologising for my mistake.
In fact, I think it's the mature thing to do, and it makes me feel good.

Not to be confused, however, with situations in which I'm not wrong. I don't think anyone should apologise for not being wrong, and instead should explain and try to pass on the knowledge if the other person is willing, by using logic, staying away from fallacies, and providing sources as necessary.

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>>40247283

>>40247283
This has never happened though. I've only ever seen you correct your own mistakes because the only one who can is yourself.

No ego.

>>40247283
So... you and the guy who's been lifting for close to a decade - Lotus - get along then?

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>>40247316

>this has never happened though

It has, though. You can use the archive and search for key words or sentences, using my username and tripcode as filter.

Here's a quick example, in pic related. The part on adductors that's patched over was a correction by an anon.
Though with the knowledge I have now, I'd rewrite that entire portion. It really doesn't tell even half the story. But that's besides the point for now...

>>40247324

Sure, I think Lotus is a pretty cool dude.

>>40247338
That's a lot of writing for somebody who doesn't deadlift or coach deadlifting.

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Making little to no progress while cuttins is a-ok because i wasnt making any progress while bulking either

ha ha ha

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"IPF rules, hardest rules. Can't lift head, can't lift hips, full feet on the floor. Choose these rules, because there are a lot of different styles of benching, but if you train with the hardest style, every other style is going to be much easier for you.
Don't look for easy ways, look for hard ways. And the hardest way to bench press in powerlifting is the IPF rules."

- Mikhail Koklyaev, teaching how to bench press on a seminar

>>40247567
and niggas like weasley and the japs are still trying to cheat

wew

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>>40247575

>implying that's not the most technically difficult way to bench

>>40247575

That's how rules work. If the competition is to bench as much as possible within the rules, people are going to take whatever legal advantage they can use.

Doesn't matter what the sport is.

No one ever answered me which is too bad. Does your gym have a successful powerlifter? If yes how often do you see them.

I have a soccer player at my gym and he lifts about 10 sessions per week.

>>40247660

Current one? No.

Former one? Probably two or three national level competitors. Plus about three more national-level Strongman competitors.

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Reminder

>>40247586
How would you know?

>>40247660

haven't been to a gym with a competitive powerlifter in a while, used to go Auckland Uni gym though and that had a couple girls with good numbers, both asian chicks

>>40247905
>Auckland Uni

>>40247931

it was a top 50 school when I went :(
then Key's National government cut funding and ratings went down the shitter

still though, I enjoyed it

>>40247936
I'm not clowning the uni

>>40247945

I don't really understand the greentext then

>>40246293
>>40246293
drink your coffee earlier, shit before your workout

ugh artorias is so fucking hard, I can't even get in more than 2-3 hits before he pancakes me repeatedly and I die

How does anyone listen to this and not just want to end their fucking life
https://youtu.be/HeMNu65kJF8

Will hook grip destroy my thumbs?

>>40248240
yes, or they will get stronger. 50/50

>>40248207

ok, getting him down to within about 3 hits worth of health now. Just need to stop him from doing that charge up

>>40248279
Nice one cool friend
https://youtu.be/L8cCPH1qnYI

>>40248279
i love u dad.

>18Y/O
>OHP 60kg 1rep :/
>bench 100kg 3reps :/
>squat 160kg 1rep :/
>Diddly 170kg 1rep :/
>BW 85kg
>184cm/6'0

Will I make it fit?

>>40248285
>>40248207

ok, killed him

thank you based full havels

Alan came out with new video saying low bar squats are better than high bar in everything. Thoughts?

>>40248365
so he changed his mind. He said before high bar in general is better since it engages quads more.

>>40248418
Why would a squat be better just because it engages quads more? By that logic I could say low bar is better because it engages the entire posterior chain, or I could say front squats are superior because they work the quads more.

>>40248440
hey dont shoot the messenger:

https://www.youtube.com/watch?v=yQuCi2h_kNI

>tfw 65 kg OHP and 95 kg squat

wtf is wrong with my legs, squatting aint for me

>>40248471
>180kg sumo, 50 OHP
well it could be worse.

I just had the best session, did lots of max grip full arch bench, then some low bar squats, then some sumo deadlifts. Then I went home and watched my wife take big loads from these guys who come around every few nights while I cried in the corner. Just a typical Thursday night for me

>>40248240
If you grip properly and build it up over time it wont

I DL 230kg with hookgrip no problems, it just hurts the skin on my thumb a little but you gotta stop being a bitch

>>40248440

I don't know who you're talking about and I didn't watch the video, but squats are a quad-centric lift, and you can't do nearly as much volume with front squats. I don't necessarily agree with the message, but I see the logic.

>>40248440
Because the quads are used in everything and the positioning of the torso is more natural

Highbar has more carryover to sports

>inb4 why not front squat then
Front squats barely engage the quads more and you are more limitated in other areas(like upperback gives out quick)

>>40248207
Just started The Crippled God.

Now I know what you're thinking, and I need to just say that I took a short break from the main series to catch up on ICE's books.

I'm a bit reluctant to read as well, because I don't want it to end.

anyone has experience with norvegian volume program?

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>>40248609
expect bicep gains

Broke babby's first proper milestone today lads

500 total at 83

Thankyou for reading my blog please subscribe

>>40248471
>tfw 120kg bench 135kg squat
I dropped sheiko only because I was worried I'm gonna bench more than I squat soon. Benching 3 times a week is amazing, but don't forget about your legs lads

>>40248777
Why sandbag your bench gains for that dumb reason.

Just go for it lad.

>>40248780
Well I was also feeling really burned out, whenever I was about to bench I wanted to kill myself, so decided to take a break.

>>40248777
jeff?

>>40248802
No its me Jason

>>40248818
love the videos
keep it up

>>40248838
Send me the link to the video you liked the most

>2nd day of caloric deficit
>strain my pec

just fucking kill me will ya

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You haven't truly made it in PL if you aren't sponsored by monster.

>>40248608

I actually hated most of ICE's bar Stonewielder, which I thought was the only one that didn't feel like Erikson-lite.

I'll be happy to start Dancer's Lament though, apparently he's trying his own thing.

First on my shelf is the next book in Miles' Cameron's Red Knight series, it's good shit

>>40248966
I thought there was no money in PL

>>40248619
>>40248619
id let her ski all over me

>>40249049
imagine a tuggie from her

wow

>>40249042
monster isnt currency
and the money is in social media, powerlifting or not

>>40249098
What are some PL's who get payed well because of PL

>>40249159
world champs dont get paid well, so no one gets payed well for actual powerlifting itself

>>40249176
Nah I meant like what are some pl's who get paid well through sponsors and sheet

Talentchad here looking to get payed once I bust these records in my irrelevant country

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>tfw want to buy a house so i can convert it into a lifting, eating and sleeping dungeon.

but i'm poor

>>40249185
Mark Bell got filthy rich off lifting related things. He recently gave away a car (read: almost a fucking tank) that must've cost several hundreds of thousands of dollars.

>>40249209
How did he do it

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>>40249216
sponsors yo, or like. you know. sell out

>>40249185
>looking to get payed once I bust these records in my irrelevant country
dont count on it
you get sponsors and paid well depending on your social media followers and how well you can get your followers to buy shit, which you can do without every powerlifting

like i said the best in the world at powerlifting are not making bank

>>40249209
he isnt sponsored tho
pardon the meme but he became an entrepreneur

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>>40249202
wow i used the word dungeon thinking it would sound cool but it came off like a rape dungeon.

>tfw just want my own space

>>40249236
>>40249240
The best are not making shit because they dont know how to cater the products

Right now pl is a way for me to make money while doing something I enjoy

I need to get good first though. Also need some friends to get the social media started off

>>40249258
>>40249258
>Right now pl is a way for me to make money
>I need to get good first though
>right now
you sound shill as fuck and i doubt anyone would fall for it
easy to see through when you do things for the wrong reasons

Guys like Omar Isuf and Silent Mike are prime examples of making money through lifting things without being great at lifting weights. Both are strong, but neither excell at lifting. They just provide internet content, coach people, sell apparel and get sponsors.

>>40249299
so not based on how good of a powerlifter you are and more about how much of a following you can get, they would be in the same position if they never stepped on a platform, which is why people say there is no money in powerlifting

atleast those guys try to help others, the guy in this thread wants something for nothing

>>40249291
tb h I wanted to get good in the first place but right now I need to make money without doing much so I thought maybe thats a viable option

I just wanna train eat and sleep bros nothing else

>>40249373
>just wanna train, eat and sleep
don't we all
stupid real life why you gotta be like this

>>40249373
>without doing much
not how it works buddy

>>40249395
there has to be a way

>>40249399
let us know when you find it

>>40249399
Gay4pay
Being some Arab oil prince's little bitch ,(isn't there some bodybuilder living off of this?)
Inheriting a ton of money

>>40249454
>Gay4pay
>Being some Arab oil prince's little bitch ,(isn't there some bodybuilder living off of this?)
Read: ''without doing much''

Those are 100% not worth it I rather be a wagecuck

>>40248680
Nice!

>>40249471
how did your skill test go?

>woke up multiple times at night again
PLEASE DONT BE BORIS INDUCED INSOMNIA REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

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>>40249574
>PLEASE DONT BE BORIS INDUCED INSOMNIA

Haven't you only been doing Sheiko for like 3 weeks

>>40246040
lads this past week I've developed a weird wrist pain while squatting

it's not as apparent during the actual set but as soon as I stop it comes back and is quite painful, to the point that it makes getting tight more difficult

any idea if it's a form or mobility issue?

>>40249589
Y-yeah

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>>40249603
Probably just had too many sips, a day or two or lower caffeine sorts me out.

>>40249622
I don't drink anything caffeinated

>>40249574
>>woke up multiple times at night again
Is that even real insomnia? I have been having that for the last month

It occurs every year for several months and it always wrecks me

This this it has been mild though not sure why

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>>40249632
It also takes me forever to fall asleep, despite how tired I feel

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>>40246040

Well guys, thanks.

This is 4 months of powerlifting progress in between pics.

I am getting heavier and stronger, so I know that I am gaining lean muscle mass, not simply making neurological strength gains with no correlation to the levels of dexa scannable lean mass on my body

As we all know, size = strength.

Diet has been the same as most of you here, hamburgers and gallons of milk, much as I can stuff down my aesthetic throat

Weight has gone from 170--->193, this bulk went great!

Thanks everyone, I know once I cut, I will look great, obviously, there is a ton of muscle on my body, since I lift a lot of weight off the floor , and this in no way is neurological

>>40249651
>It also takes me forever to fall asleep, despite how tired I feel
Yeah me too has been like that my entire life

Takes me like an hour or so but on occasion like 15-30min

>>40249651
>tfw have had insomnia since the age of 10
If I imagine the things I couldve achieved if this sleep disorder wasnt limiting my potential, makes me a bit angry tb h

>>40249664
I'm usually out in 5 minutes

>>40249523
Really well. 230/155/305 for pbs across the board except bench

Why is bench so hard

What's the scientific reason

>>40249654

haha, epic meme friend

have a (You) on the house

>>40249744

it's the hardest technical lift, at least for me

there's too much to focus one

squeezing bar
squeezing shoulder blades
depressing shoulders
tucking and flaring the correct amount and at the correct time
pushing your feet
squeezing your glutes
spreading your legs
pushing chest up

and a few more things depending on the person

the brain can on average hold 5-7 "items" in the working memory, but one item can be almost infinitely big. once you get better at a skill, the brain will group more and more things into a single item. this is why you when you're really good at something you don't really have to focus to perform the task, and you can think about other things in the meantime, because it occupies less "space" in your working memory

Reccomend me a 3 day full body routine, one that has a low rep and high rep day, don't need to squat 3 times a week anymore, need more bench back and arm work for strength related to my job

Everyone hates me after a while and I don't know what I do wrong

This is a fucking curse

>>40249882

put gal in google translate, english to swedish, listen to pronounciation

put girl in google translate, english to swedish, listen to pronounciation

>>40249921
-grabs by the throat-

Back the fuck off!?

>>40249921

fuck i have autism... i meant


put gal in google translate, english to swedish, listen to pronounciation

put cow in google translate, english to swedish, listen to pronounciation

>>40248997
I kinda see what you mean. I find them a much heavier read.
Dancer and Rope trilogy seems quite interesting, if only for the story. Will definitely read them some time.

I think I'm doing Kingkiller after Malaz, Boardie has recommended it some times.

>>40246679
Thats just montrealites imo

At least the chicks are hot

>>40249574
What do you do to help sleepiness?

WHERE'S THE TRAPPY ADVANCED BENCH TECHNIQUE SERIES™ THAT WAS PROMISED !?!?!?

ANSWER MEEEE!!!!!!!!!

>>40249995
You mean to get sleepy at night? I have blue light filters on my electronics, I try to not look at screens 30 minutes before I go to bed, I take out my contacts like 2+ hours before I go to bed, and I don't drink anything caffeinated throughout the day. I always feel really tired before going to bed, I just haven't been able to go to sleep easily or sleep uninterrupted for the past week.

Hi guys. Is Madcow a meme?

I found that madcow doesn't work at all because the total volume is way too low. If one lifts heavier, it's because of the easier ramped sets, but it doesn't work to make you stronger.

>>40250053
made me stronger and sheiko didnt

https://www.youtube.com/watch?v=9FkMmNb4ZjU

did you guys see big lennys house

what in the fuckety fuck

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>>40250000

I literally could not sleep yesterday because I couldn't stop thinking about this.

The problem is that one conclusion leads to other hypothesis which I'm having trouble reverse engineering on my own.

We'll see, hopefully at the end of the today I have the answers I need.

>>40248365

Let me see...

>>40250077

no worries

can someone explain what a powerlifting high bar means, compared to a oly high bar

can someone explain what a low bar position means, compared to a rippetoe extreme position

pref with pics or videos :) thanks :)

>>40250000
waste of quads ţbh ƒam

>>40250090
Bar position doesnr matter that much try to get it where you feel strongest. That will likely be a lower position but it varies depending on the person

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>>40250090

lowbar = bar on the rear delts shelf
highbar = bar on the middle traps

Looking from the front, a highbar squat looks as if it's right above the middle delts (pic related).

No such thing as "powerlifting" and "oly" high bar. It's the same thing.
There's nothing extreme about Rip's position, it's a regular lowbar.

However, some lifters try to get the bar even lower than the rear delts shelf in competition, to try and be able to squat even more weight.
But that is not safe and can lead to accidents.

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>>40250090

Looking from the front, a lowbar is clearly BEHIND the delts.

>>40250037
Temperature in the room? Dark room? Noise?

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>>40250090

Highbar (right above the middle delts when seeing from the front)

>>40250151
Room is fairly warm, although if it's too warm I'll open a window and let it get a fair bit colder. If a room is pretty warm or pretty cold I'll be able to fall asleep fairly easily regardless, usually. Room is very dark, no noise.

>>40250135

i've seen discussions of people doing high bar a bit lower than the "normal" high bar position

and people doing low bar a bit higher than the normal position. i think sheiko recommended this in a seminar somewhere

he said rip version was too low or something, can't remember though

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>>40250090

Lowbar (bar is behind the delts)

>>40250068
I think Sheiko is a meme too. Squats should be 3x a week. And we don't need good morning. It only promotes good morning squats.

>>40250168
>i've seen discussions of people doing high bar a bit lower than the "normal" high bar position
Wut I cant even imagine how you would do that

Anything different from the regular position would just hurt. Its either on the neck or beneath the little platform the scapula create

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I could take you on any day

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>>40250168

People think the "normal highbar position" is over the upper traps. For example, in Lu's case >>40250135 people would think a highbar should be highbar on his neck.
But this is a misconception.
Highbar has the bar positioned on the middle traps shelf.

Pic related is how it looks from the back.

>>40250162
Eat anything before bed?

>>40250177
>And we don't need good morning. It only promotes good morning squats.
Nope.

>>40250175
Is it normal that I cant do low bar because holding the bar in such low position feels unnatural and painful?

>>40250216
Really an aesthetic squat

lowbar looks so fkin ugly I could never squat that way

>>40250216
It is higher. The weight is compressing his little manlet traps

>she

>>40250249
I'm sure your squat looks like garbage no matter what.

>>40250265
nah bro I dont squat lowbar

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Vid related for those that want to see the difference between high and low bar positions.

>>40248365

He doesn't say anything we don't already know, really.

Yes, there are benefits to lowbar squatting.
There are also benefits to highbar squatting.

There's no better or worse.

Highbar: involves more thoracic spinal erectors, no shoulder pain, requires more ankle flexibility, easier to learn and teach, doesn't require much shoulder flexibility

Lowbar: involves more lumbar spinal erectors and hamstrings/glutes, can cause or exacerbate shoulder pain, requires less ankle flexibility, slightly less easy to learn and teach, requires some ok shoulder flexibility

>>40250246

Lowbar requires some decent shoulder flexibility, so yes.

>>40250272

so high bar would be better if someone had previous lower back injuries, paired with shoulder and wrist issues?

i feel the back could round easier doing high bar though since its more sitting down, rather than sitting back

dont wanna fuck up my disc bulge even further

>>40250272
that front squat looked like shit

>>40250268
>I don't really squat at all
got it

>>40250272
Is high bar squat what most recreational lifters normally do then?

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>>40250294

>so high bar would be better if someone had previous lower back injuries

No. Either squat is fine if done correctly, and both squats are bad if done incorrectly.

>paired with shoulder and wrist issues

Yes, highbar is easier on your shoulders/wrists.
It's a bit harder for some people to get the lowbar in a position that doesn't hurt their wrist/shoulder.

>>40250294
If your back angle changes during highbar, you will visit snap city.

>>40250319
>goodmornings make you visit snapcity

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>>40250319

Wrong. That's a myth.
Vid related.

Highbar is not as upright as a front squat.

>>40250317

Yes, it's easier to learn.

>>40250317
Yup. Shitty gym bars, more comfy bar position for light weights, and no coach.

>>40250325
They do.

Louie Simmons being the best example

>>40250334
Bent spine with weights on your back make you visit snapcity

>>40250328
>wrong
Shut up please. People who lift are talking.

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so i'm starting sheiko on monday.

hoping to drop around 8kg of bodyweight in 2 months. wish me luck all

>>40250177
Speak for yourself lmao

>>40250360
you ever do goodmornings?

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new clarnece video

https://www.youtube.com/watch?v=o7PchT3UYOM

listen to those knees!

>>40250379
I watch his videos everytime before I jerk and clean.

>>40250373
Used to but my squats are nothing like a good morning

Why is /plg/ promoting sheiko? Is it the most used program by competitive powerlifters?

>>40250501
No, its just the delusions of one tranny with no life.

>>40250224
Sometimes yes sometimes no, depends on how much or little I ate throughout the day

>>40250294
I had a disc bulge and low bar doesn't aggravate it whatsoever

>>40250501
It's easily accessible and many people who've run the programs have experienced gains. I don't think it's the most used but it's a decent alternative to personalised coaching.

>>40246040
Can i modify sheiko to turn it into a more oly lifts oriented program?

As in power cleans from blocks instead of deadlifts from blocks. OHP instead of bench etc

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>>40250501

Sheiko programs are recommended because they are good, tried-and-tested programs for intermediate/advanced lifters and are available for free.

>most used by competitive powerlifters

Competitive powerlifters don't use cookie cutter programs. They get their programs personalised by coaches or by themselves.
But when they do use a free program, it is commonly Sheiko spreadsheets.

>>40250501
It provides gains consistently, arguably the best cookie cutter program out there. You work within a range of intensity and reps that leave your form with low variability, allowing you to perfect your technique. You rarely ever miss a rep in training, making you psychologically prepared when you step on the platform.

>>40250593
Just do a oly program.

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>>40250593

It's probably not the best idea.
You can use it for training the strength training portion of weightlifting (aka squats), but for the classics you're better off with an actual weightlifting program.

How do I make sure my ohp doesnt go to shit while on sheiko

>>40250617

You have to choose your priorities.

>>40250617
4 days/wk 4th day ohp & light deadlift I'd assume but IANAT

>>40250603
>>40250614

Recommend me an olympic program for someone who cant into snatch/full power clean form then

>>40250625
No. Fuck off back to /owg/, they'll be of more help to you.

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>>40250625

Any strength program while practising the classics every day until you can do the full lifts.

No point in worrying about programming when you can't even do the lifts properly.

Also, check these links:

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

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first for Texas Method being the best cookie cutter program.

At least there's a book on the method

>>40250090
High bar is for athletes, sprinters, fighters, grapplers, swimmers. Anyone who wants to increase the power and strength in their legs and increase athletic abilities

Low bar is for powerfatties looking to move more weight

>>40250651
it works for squats

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>>40250661
okay, yeah and for deadlift too but it's shit for BENCH LMAO fuck you rippetoe

>>40250501
He got tired of shilling SS so he has to cling onto something else to claim relevance

>>40250651

Starting Strength is much better than TM.

>>40250682
t. never ran either of them

fuck you

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>>40250682
yeah but we're all intermediate/advanced here

>>40250651
I've been having a ton of fun on Garrett Blevins' late novice cookie cutter.

>>40250690
literally who?

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>>40250685

That's the point.
You comparing TM with Sheiko is like me comparing TM with SS.

They're programs for different levels and different purposes.

>>40250708
Natty powerlifter, strong as fuck.

https://www.youtube.com/watch?v=UbLcezuwp5s

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>>40250724
>They're programs for different levels and different purposes.

sheiko is for intermediate/advanced
TM is for intermediate/advanced

hmmmm..

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>>40250766

Except it's not, by Rippetoe's own definition.

>>40250758

>460kg bench

Fake as fuck?

>>40250778
>Fake as fuck?
Not fake hes just wearing 2 benchshirts

>>40246040
Why are power lifters so autistic and hate the OHP?

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>>40250778
sure thing.

you fucking hermaphrodite.

What do you guys think of Greg Nuckols' 28 free programs? I do his 3x a week squat and bench program. Havent tried sheiko, but it works better than TM for bench.

>>40250778
>460kg bench
Really now

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>>40250802

Why are you implying every powerlifter hates the OHP?

>>40250795

Fucking equipped reeeeeeee

>>40250807

Read Practical Programming for Strength Training.
Seems like you need to.

Also, I'm not a hermaphrodite though I'll admit that would be fucking awesome.

>>40250812

They're ok. Some are meh.

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Saw a doggo bigger than me, but it completely ignored me when I petted it. :[

How can I OHP my bodyweight asap? I'm 20kg away.

>>40250812
Its too hard

my body got fucked up doing them.

>>40250812

His 3x week int bench is the real gains train.

>>40250832
Which of the 28 free programs do you refer as too hard?

>>40250816
>Read Practical Programming for Strength Training.
>Seems like you need to.
>Also, I'm not a hermaphrodite though I'll admit that would be fucking awesome.

"TM will take you to 405 x 5 in a year at a bodyweight of 225"

this is literally advanced.

are you implying TM won't get you to advanced?

are you implying sheiko isn't for intermediates?

are your parent's ashamed of you?

>>40250853

>this is literally advanced

HAHAHAHAHAHAHA

Please read the book, fucking kek

>>40250708
>doesnt know blessings
OUT

ツ psttt hey

post OHP tips

>>40250873

OHP more. Do lat raises.

>>40250877
No matter what I do lateral raises just hit my traps

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>>40250863
>Please read the book, fucking kek
i have it. right here.

you still didn't answer my question.

are your parent's ashamed of you?

>>40250863
Don't see you benching half of that dude

>>40250853
>TM will take you
its
>might take you
just like all programs

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>>40250886

Then read it. Rippetoe clearly explains what intermediate and advanced is in the book.

Do you want me to give you a page number as well? Or do you have at least 80 IQ and can do that on your own?

>are your parent's ashamed of you?

No they are proud of me, and we're good friends.

>>40250887

Wtf are you talking about.

>>40250884
Bend over and do a cross raise with your elbows bent. Like the middle ground with a fromt raise and a lat raise. It seems to target them pretty good

Or do a klokov press

File: Klokov 162kg Power Clean & Press.webm (2MB, 523x579px) Image search: [Google]

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>>40250884

Just means you have weak af traps.
And you also need traps to OHP, so keep doing what you're doing.

>>40250904

asking seriously to an insulting rhetorical question is a sign of weakness

>>40250873
slow negatives

>>40250904
That you can't bench half that weight guy.

But if you broaden it, most of the people in here can't bench 405 either. Are they also not advanced?

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>>40250921
It really does not mean that

>>40250923
What are those?

>>40250909
Waz a klokov press?

>>40250873

board OHP's helped me to go from 1pl8 to 2pl8 OHP in like 2-3 months

>>40250900
those are rips words, not mine

>>40250904
yeah i know what you're saying
"the level of advancement a lifter is doesn't depend on his strength level. it depends on his ability to progress"

so why are you implying TM won't get you advanced and why are you implying sheiko isn't for intermediates to advanced?

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>>40250926

Rippetoe isn't talking about 405 bench, he's talking about 405 squat.

>>40250922

>asking seriously
>insulting rhetorical question

What the fuck are you talking about.

>>40250853
>405x5 is adv for 225 bw
Pls be bait

>>40250939

Klokov press is behind the neck snatch press.

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>>40250940
What's this? I'd kill for a 90kg OHP and I'm at 70kg now.

>>40250942

i mean answering

>>40250954
I thought that was called a Stotz press?

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>>40250954
Cool thanks :] I have done these before, not easy at all.

>>40250939
>What are those?
When I do lateral raises, I do the eccentric part slow and it fuckjing kills my shoulders

try it

I dont know if itll get you stronger on OHP, but at least youd be using your shoulders more and not traps

>>40250966
>>40250954
Sots*

Is touch and go deadlift cheating?

>>40250921
This is terrible advice. If the lat raises are becoming too trappy, then you're using them too much ass opposed to the actual muscle you're targetting. And lat raises are terrible to hit traps, and his side delts are weak, it doesn't mean his traps are also weak. If you want to hit traps, do power shrugs or farmers walks.

You should probably lower the weight and try and find the exact technique required to hit just your side delts and repeat that and ingrain it in memory.

Also this

>>40250909

File: Klokov 125kgx4 Snatch Press.webm (2MB, 1280x720px) Image search: [Google]

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>>40250941

If you look in the book, you'll clearly see that by Rippetoe's definition, SS is for beginners, TM is for intermediates, Sheiko is for advanced.

>>40250939

>It really does not mean that

It does.
You refusing the truth doesn't make it not truth.

>Waz a klokov press?

It's what normies call a Snatch Press.
Vid related.

>>40250954

Every snatch press is behind the neck. :p

>>40250959

I'm sorry your IQ is too low to be able to maintain a normal conversation.

Is there anything I can do for you?

>>40250986

Is deadlift from boxes cheating?

>>40250966
>>40250982

Google it, they're probably actually the same thing. There's like a billion different overhead variations though.

Why are strength training books so much larger (height, width, text size) than other books? I feel discriminated against.

>>40250996
I mean doing regular deadlifts touch and go

>>40250966
Scots press is pressing from bottom of front squat so not behind neck and with clean grip not snatch

>>40250940
No you didn't

>>40250996

>IQ
>2017

now you really made a fool of yourself

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>>40250977
Sound. I'll give it a go :]

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>>40250996
>SS is for beginners, TM is for intermediates, Sheiko is for advanced.

so why did you compare TM to SS if SS is for beginners and TM is for intermediates?

you clearly said
>>40250682
>"Starting Strength is much better than TM."

do you not remember? or is your 80 IQ giving you problems again?

must be all that fucking estrogen you're taking

>>40251014

mad cus you don't about this secret legendary ohp variation

>>40251010
It's not recommended, especially if you pull conventional

>>40251015
brainlet detected

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>>40250989

>If the lat raises are becoming too trappy, then you're using them too much ass opposed to the actual muscle you're targetting

What the fuck?
Lateral raises are supposed to target the deltoids and traps.
You literally cannot take the traps out of the equation unless you're doing something stupid, since it's a movement that involves the scapulohumeral rhythm (abduction).

>>40251010

You mean substituting deadlifts for TNG deadlifts?

That's like substituting deadlifts for deadlifts from boxes.

>>40251012
>Front squat
>Clean grip
https://youtu.be/uXFGWyNEOuU

>>40251027

>so why did you compare TM to SS if SS is for beginners and TM is for intermediates?

It's called sarcasm.
https://en.wikipedia.org/wiki/Sarcasm

>>40250941
>those are rips words, not mine
yeah its his product
he wants to give people confidence that they can do it
doesnt change the fact that it is a
>might

>>40251027
>>"Starting Strength is much better than TM."
nothing wrong with this statement. it doesn't imply they are for the level of training advancement. if I made a fantastic advanced program and a terrible novice routine then it would make perfect sense to say my advanced program is better than my novice routine. the statement was that TM is the best cookie cutter routine, and SS and TM are both cookie cutter routines

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>>40251041
>it's called sarcasm

sounds like you've got mental problems.

oh wait. you think you're a different gender. LMAO

>>40251040
Look up victor sots the rus who made the up movement not fucking klokov lmao

>5cm of snow overnight

Better saddle up the moose so I can get to the gym today.

>>40251060
Wew that seems horrid

>>40251052
yes, but by trappys logic you can't compare the two

because
>hur dur, read practical programming

>>40251029
Why?

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what are some ways I can progress deadlifts once a week?

Looking for interesting suggestions.

>>40251031
I never said it didn't hit traps. I said you're using them too much. If you're only feeling it in your traps then you're doing something wrong. Don't fucking advocate the guy to keep on doing them like that, that's terrible advice.

People don't go into lat raises thinking they'll also hit the traps, they go into them for delts. That is the target. It'd be like someone doing pullups and only feeling it in their biceps. Yes, it also hits them, but that is not the target and you are obviously doing something wrong.

Do you need anything else explained in my post?

>>40251094
do you only want to do deadlifts once a week or what?

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>>40251052

Yes but you are comparing apples with oranges.

You can still say "this is a good apple, and this is a bad orange. Thus, this apple is better than this orange" but that's because you are comparing apples with apples, oranges with oranges, getting the results from that and inputting it into another comparison (good fruits).

If you have no orange vs orange comparison, you can't make an apple vs orange comparison.

>>40251096

How the fuck are you using the traps too much?

That's like saying you're using your biceps too much to curl. Or using your chest too much to bench.

lol

>People don't go into lat raises thinking they'll also hit the traps

What the fuck?
It's literally an exercise for traps and delts.

Like...
Literally.

>>40251117
i think trappy is a bad orange

okay, all this side lat raise talk

how do you do them? i've never seen two people do this exercise the same way, but i could never found a comfy way to do them

i do them like this currently: https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=5m20s

i feel it a lot in my traps and neck, and of course the shoulders, but they fatigue extremely quickly and i had to drop the weight by a few kilos

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>>40251114
Preferably once yeah

>>40251060
The sots press is used for snatches, hence the snatch stance.

Klokov took the snatch stance out of the equation. They're similar, but different. It's like comparing the Z Press to the standing OHP.

>>40251129
1x5 once a week and add 5lbs.

honestly if you want more interesting programming you're gonna have to do more volume or more variation like dynamic effort

God fucking hell does it look shit to be 25%+ BF.

Literally no one could see that i even lift and i have tits.
Worst idea ever, i need cutting foods in my fridge right now.

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>>40251128

Yes that's pretty much the best way to do it. Internally rotating the shoulders to do lateral raises is kind of dumb.

Though bending over or not is personal preference.

>i feel it a lot in my traps and neck, and of course the shoulders, but they fatigue extremely quickly and i had to drop the weight by a few kilos

That just means your traps are much weaker than your shoulders, thus they can't keep up.
Keep training and they will get stronger.

>>40251117
You probably never have done lateral raises.

Shut the fuck up and go to the gym.

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>>40251094

High volume (plenty of sets), low-moderate intensity (that means 2-3 reps for sets of 80-85%).

>>40251152

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

>>40251170
https://en.wikipedia.org/wiki/fuck_you

>signed up for a seminar with Aleksey torokhtiy for funsies to work on olympic lifting

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>>40251143
any other ways? It's really hard to do that?

I was maxing once a week, got to 210kg and now maxing doesn't seem to work anymore :c

>>40251170
Back off sets count as volume right?
What would be better (random examples) 3x3 or a top set of 3, a back off set of 6 and a back off set of 9 (at lighter weights ovb)

>>40251092
It's not specific to powerlifting.

It's more difficult to maintain proper form.

You're eliminating the off-the-floor portion of the deadlift which is usually the most difficult portion of a conventional deadlift. You want to emphasize weakpoints, not avoid them. TnG deadlifts can be used as a variant and should be thought of as an middle+upper partial of the deadlift.

>>40251145
Qwark

>>40251189
>I was maxing once a week, got to 210kg and now maxing doesn't seem to work anymore :c

try sheiko

>>40251148

thanks, but i'm not sure i'm doing them correctly

from the video it seems there's two possible way to interpret the instructions

first way is to do a sort of standing dumbbell fly, which feels like ur pulling something apart almost

other way is to do them straight up and down along your sides, sort of imagining jerking off two giant dicks on each side

which one is correct

>>40251145
What possible reason would drive you to being that fat?

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>>40251198
Up or down?

>>40251202
Don't have enough hours at the gym or schedule that let's me lift AxAxAxAxx

Unfortunately :{

>>40251213
you can go 3x a week

i think they recommend inflating your maxes or something(?)

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>>40251189

>What would be better (random examples) 3x3 or a top set of 3, a back off set of 6 and a back off set of 9 (at lighter weights ovb)

Depends on which %s you are using and what the objective of the workout is.

Assuming the objective is to get stronger, and 3x3 is at 90%, and the other option is 1x3 90% 1x6 1x9 at whatever %,

both options are equally bad.
You need more sets to progress senpai.

>>40251205

I assume by lateral raises you want to train shoulder abduction.
Thus, the movement should be shoulder abduction. Aka moving the weight away from your body in the sagittal plane.

>>40251222

yeh just a few kg on bench primarily

>>40251117
I'm not using traps too much. I'm saying it happens. They use too much weight with bad form and it becomes more similar to a shrug than a lat raise.
And you literally just advocated someone keep using too much traps in their lat raises so don't start questioning how it's done now.

It doesn't hit the traps very hard though. Not nearly enough. Hence why you wouldn't do lat raises to TARGET traps. You're mincing words and assuming a use excludes all other muscle groups. I also didn't include forearms either, you want to go for that too?

Let me explain again slower.

If you are doing lat raises, your intended muscle group to be worked is your lateral deltoids. Your target group is the delts. That does not mean you won't also hit your traps, it just means the whole purpose you are doing lat raises is for delts. Because they are the best thing for them and a very minor one for traps.

Do you understand now? People don't go into lat raises thinking they're going to get a good trap workout, you go into it to hit your lateral delts hard. Ie, you target your delts.

And by telling someone to keep doing them when he's only getting his traps hit is not helping him get the intended results.

Do you understand now?

>>40251170
ad hom is usually an attack at character.

If you have never squatted before and use the objectively best information to teach a squat, someone who has squatted more than you will still have an advantage.

Stop misusing fallacies faggot.


Doug Walton, Canadian academic and author, has argued that ad hominem reasoning is not always fallacious, and that in some instances, questions of personal conduct, character, motives, etc., are legitimate and relevant to the issue,[8] as when it directly involves hypocrisy, or actions contradicting the subject's words.

The philosopher Charles Taylor has argued that ad hominem reasoning (discussing facts about the speaker or author relative to the value of his statements) is essential to understanding certain moral issues due to the connection between individual persons and morality (or moral claims), and contrasts this sort of reasoning with the apodictic reasoning (involving facts beyond dispute or clearly established) of philosophical naturalism.[9]


>Person A
Professional race car drivers have taken this turn at 75 mph.
>Person B
When I was driving it, if I went over 50, I would fear going off the course.
I also followed the same linear path the professional used/same braking/accelleration
>Person A
But I have proof that someone has done it, therefore you should be able to, although I have not actually ever driven a car and instead shitpost and dress up like a girl for popularity so people can take my advice which builds a pseudo platform of authority when I really just read SS, watched a few youtube videos and then gave advice out of my ass relying on the previous actions

File: 1461700812808.png (76KB, 289x303px) Image search: [Google]

76KB, 289x303px

>>40251236
SLIPPER AUTISTS BTFO

>>40251229
>shoulder abduction

so essentially, start with the dumbbells along your sides, externally rotate and then just lift up and down?

okay i'll get to jerking off then