/plg/ - powerlifting general

>>40259425
nice, it is an abpu as well. west midlands has just no ipf meets at all this year. planning on memeing it up and getting some 75kg records for a laugh

>>40259354
you doing stoke?

anyone ever run destroy the opposition squat intermediaire program?

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

>>40259477
records for ABPU 75kg are
Squat 200
Bench 135
Deadlift 235
Total 557.5

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>>40259501
look at the 18-19 records
>100kg bench

>>40259560
>ABPU is a year old
>barely any competitors yet

>>40259354
elliot smith changed his name from steve to elliot because he thought steve was too much of a jock name

>>40259575
I guess thats actually fair enough. I'll still act smug when I beat it though :^)

I'll be probably competing at the competition they're doing at the bodypower expo in the nec, its like 10 minutes on the train from where I am

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Hello

first time poster here. Ive currently done Stronglifts 5x5 now for 5 weeks. Boring as fuck, any recommended programs that has more variations in terms of sets/reps and support exercises?

Currents stats tho: Weight/height 70kg/180cm
Deadlift: 170kg (Up from 145 after 5 weeks)
Bench: 100kg
Squat: 110kg (hoping to hit 120kg ish, maxing out on monday)

my goal is a 400kg total!

I keep coming down with colds and the last year was shit and I had more colds than in my entire life.

>>40259501
Wow, druggos are weak. Maybe if they got some discipline and trained smarter instead of relying on the drugs to do everything for them they would be stronger.

>>40259606
desu the culture in the BPU is no one really cares about the records, all that anyone pays attention to is the neilside list, its the best lifts across all the feds

Bodypower is a push pull, if youre going to do a push pull then tattooed and strong is the only one worth doing, Bodypower is for skinny topless boys wearing skinny fit tracksuit bottoms, the area given to the powerlifting isnt great, warm up area is tiny, loads of people complained last year

>>40259624
>ABPU
>tested
>BPU
>untested


pls learn to read

>>40259641
everything other than GBPF is drugfeds

>>40259645
haha ok pal

ABPU test more than the GBPF, i can go and do a comp at isleys gym and not be tested, he fucking told me they dont bother testing

>>40259654
Why would they bother testing a 150 kg bench?

>>40259666
>150

im repping 160 on the floor press and have done a 180 bench like 6 months ago

>>40259676
But you're obese.

>>40259680
if you say so m8

>>40259676
Have you pressed that at a meet?

>>40259691
i havent done one in over a year

>>40259630
tbf my squat is 10kg from my bench so I really won't mind not doing that

but if it really is that shitty I might not bother then. bodypower would definitely be packed with fuckboys anyway.

I don't like squatting and I wish it was forgotten.

>>40259889
i am currently warming up for a 3rm SSB Squat

>>40259898
Squatting never felt right to me, not even when I PR. Could be because I have flat feet, my feet collapse when I squat.

>>40259912
get orthotics for your shoes

How do I get my OHP up fast? Weekly maxing does not work lmao

Its 70kg and I want 90kg ASAP

Just failed 72.5kg but did 60kg 3x5 immediately after

>>40259898
What brand of SSB did you buy?

I see cheapish ones on amazon for like half of the price of a Rogue or elitefts bar, but wouldn't want to buy them to have them shit out on me.

>>40259941
i got a bodypower one, it bent a bit when i put 300 on it but its pretty solid

>>40259937
do ohp every day

>>40259958
I can do it 4x a week

How do you suggest I program that? I need something with a lot of auto regulation.

>>40259965
do seated pressed/push presses as main lifts

bradford press and floor press as secondary lifts, build the delts and triceps

also, eat

https://www.t-nation.com/training/are-heavy-kettlebell-swings-better-than-deadlifts

time to do swings bros

>>40259965
take a page from sheiko

ohp responds the best to frequency(since low weight), you should do 5 times a week

>>40259990
Can't do that sos

>>40259981
Will do this, thank you :]

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First training week for memementum is here

>>40260017
awful

>>40260030
It's a testing week

>>40259981
Why is my push press so weak? I can't push press more than my military press max

>>40260042
Shit form

>>40260049
At the gym now, explain how to push press pls

>>40260054
set up as normal, but bend the knees and dip down, then forcefully extend the knee as you initiate the press, if you practice it without trying to press the bar should bounce up a bit, you want to catch it just before it hits the top of this bounce when you start pressing

>>40260054
Im not an Olyboo I don't ever push Press. I'm just saying if you're push pressing less than your strict press it's more than likely bad form. Just look a video up on youtube

>>40260042
MOMENTUM
O
M
E
N
T
U
M

>>40260063
Cheers, read a t nation article on it too and i kinda did it

Went up easier at lesst

Recommend me a bicep curl variation that actually works

I've been stuck at 16" biceps for 3 months now. I curl 3-4x a week ffs

>>40260150
Chinups

>>40260150
Eat more

Has anyone used goblet squats to help correct their squat pattern etc?

My squat is shit not even 3pl8, I'm eating enough but my pattern is just fucked.

I've read it supposed to be really good but not sure how to implement it and what weight/reps/tempo. Everyday?

Pls help I'm struggling to squat 2pl8 for a 5rm on SS but benching 80kg.

>>40260150
>works

people have been doing 21s forever?

i think curls are best for supplementing heavy rows and chins

>>40260150
Eat less

>>40260165
I eat 8000 calories a day though

>>40260175
Recommend me some heavy row variants. I can't seem to do barbell rows properly, I always get to 90kg then end up cheating and I can't get past that number with pendlay rows

>>40260185
>eats 8kcal
are you a breatharian

>>40259912
Had the same. Eventually started getting serious anterior hip pain.

Turns out I have hip impingement once I hit close to parallel. So chasing a stretch reflex and depth in general was fucking me over so bad. Gave up on regular squats and subbed in box squats and haven't looked back since.

Now my hips and legs actually feel strong and balanced instead of achey and weird all the time.

>>40260185
Dude I said eat more, not get shredded.

>>40260196
why are you doing pendlay rows?

if you cheat then you cheat, the body doesnt switch off

if you really wana be strict do t bar or v grip rows

>>40260199
No im obese

>>40260042
Your bracing in general is shit and you transfer all the momentum from your legs into your arms instead of the bar.

>>40260210
How did you figure this out?

I also have flat feet feel like I have no power. My legs are always stiff and achey.

Pls respond.

How to fix my squat pattern and bracing with goblet squats?

>>40260245
Fuck off Dino you queer faggot

>>40260150
Just run the BBBR

>>40260236
Quadruped hip test.

Had my brother help me test passive ROM too. I impinge about a half inch above parallel.

I have flat feet as well, it's not a big deal. They only bother me when standing for long periods or running. For lifting they're not a problem.

How is your mobility and GPP?

>>40259817
Is that a maki

>>40260245
Holy fuck Google it and you'll get dozens of articles far more well written than any response you'll get here.

>>40259695
Your lolfed circus backyard smackdown gettogether and lift "mad" weight does not constitute as a meet

>>40260271

No GPP.
My mobility is okay aside from adductors/keeping knees out I guess, I can get very deep but sometimes I don't feel stable, my ankles or knees don't. I'm not sure if there are drills for this, it's like I lose the 'pop' out of the hole.

>>40259623
Lol notice something two hours later? No one gives a fuck, fuck off and die Dino, this isn't your blog queer faggot bitch

>>40260288
muh illusory sense of superiority

>>40260299
>illusory

Don't think you know what that word means

>>40260298
thanks for appointing yourself as thread content curator and optimizing thread quality even though nobody asked you to

>>40260316
>nobody asked you to

Lol buddy do you any fucking idea who the fuck I am? Do you know who you're talking to? I'm gonna let you off with a warning since you're probably new here but dont make that mistake again you fucking piece of shit cocksucking bitch

>>40260303
exercise for sean: look up illusory and see if you can see if it makes in the context i used it

>>40260293
Seriously work on gpp if you have no athletic background. Do sled drags, prowler, loaded carries, whatever you want. Just do it though, because starting a bunch of heavy ass low rep barbell movements when your body in general doesn't move well will fuck you up.

Do it before or after your workout. Do it on days off. Do it ass naked walking down the sidewalk. Who fucking cares, just get your GPP work in.

If your legs are always stiff and achey that's either: shit mobility and stability, or shit recovery. GPP work helps recovery and stability. I'm sure you can puzzle out mobility.

>>40260328
big guy im going to let you off with a warning but next tome its a ban

>>40260335
>if it makes

were you dropped on the head as a babby and subsequently smashed in the head repeatedly with a sledgehammer?

>>40260288
well the BPU has 2 full sets of brand new equipment so as to be capable of running 2 platforms at every competition

the GBPF does not own a set of equipment to transport around the country, so the lifters are subjected to different bars and benches in various conditions and ages at every comp

i dont understand how this is possible seeing as the GBPF has over double the members and charges more?

i know what id rather use

>>40260245
This is a simple hobby. If you can't figure it out with goblet squats, then hire a coach.

Or take up rock collecting.

>>40260347
How did you know I was big?

>>40260345
>Seriously work on gpp if you have no athletic background
Why would gay penis poofing help with mobility?

>>40260353
did you ever lean how to communicate with people in a way that didnt involve autistic screeching

>>40260354
GBPF and BPU are both lolfeds

>>40260381
Yeah it's called a knuckle sandwich, wanna test me?

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>>40260250
Ok sean

>>40260399
What was the purpose of screencapping that post

>>40260381
http://vocaroo.com/i/s152Fad7NsGY

https://docs.google.com/document/d/1JQrFm9mEmmQjVc1yTruMpnfpd7Qv0lr2ZPZxm9cKBrs/edit

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>>40260474

Slow first week.

>>40260495
Is that a MAki

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>>40260495

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>>40260495
Me on the left

>>40260345

Thanks man, I'll have to see what I can do. Not much option for some of it.

It's definitely a stability thing I think but I'm not sure how to address this, goblet squats or something?

I'd doubt its mobility because when I'm warm, I'm pretty mobile and my flexibility is very good, splits etc which leads me to stability.

>>40260402
No (you)

Just weighed in at 94kg, 6'0.
Thinking of getting a giant pupper
Maybe a malamute

Should I lads? Should I actually do it?
I love puppers so much but I am worried about room cause i currently live at home.

>>40260495
hank, paul, me (jeff)

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>>40260562
This. Only real men are invited.

WHERES MY PROMISED TRAPPY BENCH PRESS MANUAL GUIDE?

i didn't pay $59.99 to have it delayed by 2 days

>>40260593
Do overhead presses instead

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Quick reminders:

- Don't tuck or retract your scapulae during OHPs. They should be free to rotate up.

- Don't tuck or retract your scapulae before doing a pullup/chinup (don't shrug either). They should start neutral, and be free to rotate down alongside your humerus during the actual movement, not before.

- Don't tuck or retract your scapulae during lateral raises. They should be free to rotate up.

Scapulohumeral rhythm is not only important for strength, but also to prevent rotator cuff tears. If you force an unnatural scapular movement pattern during lifts like those three, you put your supraspinatus tendon in an actual impingement position.

Scapulohumeral rhythm:
- First 30 degrees of abduction are mainly humeral. This is where the supraspinatus is the strongest, as it can pull the humerus without being lengthened by scapular movement.
- For the rest of arm elevation, the scapula rotates at a 1:2 ratio with the glenohumeral joint. So for 180 degrees of elevation, you'll have 130 degrees of glenohumeral displacement and 50 degrees of scapular displacement.

>>40260562

>paul is a small blonde girl

I always knew he was a faggot on the inside.

>>40260510

No.

>>40260515

Cute trophy.

I was gonna cut in March but as I approach 100kg I kinda don't wanna

What's the health downside to being super morbidly obese on the BMI scale

>>40260601
>- Don't tuck or retract your scapulae during OHPs. They should be free to rotate up.

really? i thought most ppl taught the lfit this way, including rippetoe?

or did is it wrong to assume "chest big" or "chest to the ceiling" always implies retracting scapulae?

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>>40260601
>girl

Hey christmas of 2015 I offered to buy a guy rouge bands but he never gave me his address, did you change your mind?

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Near - the weight I'm deadlifting
Far - the weight Joe is deadlifting

>>40260601
But I'm not blonde you mongoloid...

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Here's a quick visual representation of what happens with your supraspinatus tendon when your humerus elevates without any scapular movement. >>40260601

And keep in mind, you'll also need to go against the weight resistance to move your scapula, as it is directly connected to the shoulder complex (clavicle, humerus, scapula).
This means your traps (and/or rhomboids) can be limiting your OHPing (or rowing/pullup) strength.

>>40260627

Chest to the ceiling means extending your back to point your chest up.
Your scapula shouldn't be tucked down or retracted back. They should be free to rotate upwards (and protract) during the movement.

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Pic related is what happens if you do lateral raises without using your traps.

>>40260650
>>40260601

>>40260664
>lateral raises
this is a powerlifting thread
stop dragging this shit out
no one gives a fuck
they only kept it up because they wanted to argue with you, not that people actually cared about lateral raises

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>>40260664

Uh... sorry, it was supposed to be this image :P

>>40260664
My mom says I have a syndrome :|]

>>40260691
its called being a fucking faggot dino

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>>40260684

What are you talking about?
I'm just giving important health tips to my powerlifting friends. Don't want to mess that supraspinatus up and have to stop bench pressing.

And I started to cry

Which started the whole world laughing

Oh if I'd only seen

That the joke

Was on me

i just stalled on SS for third time after 6.5 months. should i keep going or should i switch to another program? if so which one would be the best to do after SS if my goal is powerlifting?

current stats if it matters 145 squat, 170 deadlift, 90 bench, 70 ohp

>>40259501
Thatd be funny to bat all those

>>40260684
youre right this is the i wanna look like a refrigrator and set myself up for injury by needlessly creating muscle imbalances thread

>>40260727
first month?

I just train for a strong overhead press and a strong deadlift

What sport is best for me

>>40260755
Special olympics

>>40260664
>>40260686
would you recommend lu raises instead I do those a lot after bench

>>40260727
Doing a lot of accessories make you more prone to imbalances

Is 2 workouts a day ok if one is at 8 am and the other is around 11 pm.

>>40260724
Please be kg?

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>>40260774

Both lu raises and lateral raises are fine, just make sure you are allowing your scapulae to rotate with your humerus and feeling the traps working as well.

>>40260786

Sure, if your program is good.

>>40260793
Thanks senpai just low on time rn.

>>40260788
yes

>>40260793
yeah but do lu raises cause impingement dont thinkso since the shoulder is externally rotated if you do it right

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>>40260770

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>>40260806

If your scapulae rotate upwards during the movement, as it should, your tendons cannot physically be impinged.

>good day
>nice pump from lifting
>feeling okay
>come home
>put on some music
>Elliot smith
>20 minutes later and I want to kill myself

What would be considered an "impressive" squat for a 5'6 19 y/o?

>>40260847
How about you listen to real depressing music like matt elliott

>>40260530
>Not much option for some of it
Grab 2-3 45s hug them and walk around with them in your arms. Wow so hard to figure out gpp.

>Goblet squats to figure out stability
Uhhhhh ok. Can't hurt. I think breathing squats work a lot better. Or at least do loads of different squat variations.

>>40260865
How about you don't encourage me

>>40260874
You got the wrong door buddy leather club is two blocks down

>>40260851
Depends on bodyweight and femur length and chad genes

500lbs is probably amazing because you'd be so light at 5 6

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Saw the cutest girl walking her pupper
Despite the multi coloured hair she was a 10/10
Looked the same age as me
Had a good pump as I was walking home from the gym

But I didn't say anything fml

>>40260885
It only depends on bw having short femurs and good genetics doesn't negate the amount you squat

>>40260922
too late now dino
best not to think about it

>>40260724
anybody? weight is in kg

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>>40260885

I'm 200lbs. I used a 1RM Calc and it said 470 but my the most I'd ever done was 435. I put on 455 and ripped it twice, but this was with wraps.

So I'm thinking like 540-550 would be decent?

Currently on 750mg of Test a week, gonna throw in some Dbol soon so I'm thinking if I can keep this progress up I'll be low to mid 500's before I start cutting in April.

Gonna see if I can hit 215lbs

>>40260922
There's always next time ;')

>>40260931
OK Dino

>tfw u start SS after lurking without any sport background with not as bad stats as u though

hope I can become a Chad desu

squat 70kg
bench 70kg
deadlift 120kg
OHP 50kg

>>40260684

stfu fucking nigger

Trappy is teaching us useful things about musculoskeletal mechanics and proper form. It's like you want weak-ass fucked-up shoulders.

>>40260937

I am doing GOMAD and eating a pound of beef a day BTW

For some reason even with this ridiculous intake my weight has stalled just over 200lbs

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>>40260940
>>40260931
It was in the seedier part of town so I'll pretend I dodged a bullet anyway

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>>40260953
>120kg
>tfw started at 120lbs

>>40260495
>>40260601
>>40260650
>>40260664
>>40260686
>>40260702
>>40260793
>>40260826
>>40260960
>Trappy is teaching us useful things about musculoskeletal mechanics and proper form
you haven't seen his pics and doxx, have you?

>taking lifting advice from a skinnyfat dyel mentally ill faggot on an anonymous cartoon porn imageboard
fucking lmao

>>40260978
My first lifts were
30kg squat
30kg bench
50kg dead

>>40260960
you sound like you total fuck all Tbh

>>40260851
>>40260937

Bump for more input

>>40260981

>you haven't seen his pics and doxx, have you?
>implying

It's good info regardless of the source imo

>>40260988

Wilks 387, it's alright.

>>40261002
>It's good info regardless of the source imo
>giving tranny attentionwhore tripfags attention
the only reason to do this is to goad them into an heroing like those 2 /lgbt/ fags that jumped off a bridge and hanged himself

>>40261002
>Wilks 387
and you need to be 'taught' the proper form of a lateral raise in a powerlifting thread to get you to 400?
i would have thought you would be past that point

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Reminder to stop responding to newfags being retards.

http://www.strawpoll.me/12267369

http://www.strawpoll.me/12267369

http://www.strawpoll.me/12267369

>>40261035
>newfags
you mean tripfag attentionwhores?

>>40261035
take your own advice more often

>>40261035

Answer pls

>>40260992

>>40260937
>roiding for 550 at 200bw

>>40260937
>he roids for that squat
lmao the 77kg twink here already squats more than that and he doesnt even know what a steroid is

>>40260937
I'm the same weight as you but natty and at 5'9 and I have a better body than you LOL

>>40261053

300kg

>>40261059

>Because everyone wants to powerlift exclusively and nobody wants to be a THICC bodybilt with decent strength

I'm not trying to set records here m8, I have shit joint health and average strength genetics

Bench PR was 345 at 18, 182lbs
Squat PR is 455x2 at 19, 200lbs

I'm not going anywhere with numbers like that kek

>>40261087

Wrong thread then, this is the powerlifting general. Bodybuilding is on >>>/fraud/

>>40261087
>Because everyone wants to powerlift exclusively
kind of what this thread is for Tbh

>>40261079

WUT, the junior record for my weight class is like 310kg

Are you trolling me or is really nothing but a new national record considered "impressive"?

>>40261087
Those numbers arent decent if youre on steroids

Plenty of natties stronger than you

I can't help you when you're sad

That's a constant source of pain to me

Because I want to really bad

Even though you make it seem like nothing

>>40261053
>taking lifting advice from a skinnyfat dyel mentally ill faggot on an anonymous cartoon porn imageboard

>>40261065

Post physique.

>>40261103

Half of fraud doesn't even squat I'm not going to ask them

>>40261116

Which circles back to my original question

What is a decent squat for someone who is 19 and 5'6

Roids don't make you that much stronger beeteedubs senpai

http://www.strongerbyscience.com/steroids-and-strength-differences/

>>40261146
>http://www.strongerbyscience.com/steroids-and-strength-differences/
Wow nice source there bud

Steroids fucking work man you would be nothing without them believe me. You just have shit genetics and determination

>>40261146
>Post physique.
So you can jerk off to it >? haha no thank you

Reminder: HonestPT is the new king of plg
Reminder2: trappy thinks people do lateral raises to target their pecs and serratus

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How long should I run Smolov? Because I don't want to stop desu

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>>40261114

To be impressive? Yeah.

>>40261172

Oh, I don't think, I KNOW.
Pic on >>40260601
and pic related.

Now swerve, I'm out of patience for your orbiting.

>>40261184
Only stop once you become smolov himself

Will Sheiko give decent size gains? It is a lot of volume so i would assume it would help pack on some mass to hit more numbers.

Do many of you lot look good and are at sub 15% bf?

>>40261152

>You would be nothing without them

My lifts natty at 17 would have set state records.

I've been lifting since 14.

You are literally so fucking mad right now over someone else's inconsequential life choices. You're like the faggot vegan of the lifting world.

I asked a simple question in a respectful manner.

You even made assumptions about me based off nothing other than the fact that I am taking Testosterone.

Sweet Jesus this place is full of angry DYEL's.

>>40260937
CHEM?

Either way I wouldn't bother asking here they're all retards who think in one pin you'll double all your maxes and look like Arnold. But oh no they'd never roid anyway because muh morality. Not because they're scared little POS who are too afraid to make real sacrifices for gains.

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>>40261205

>sub 15% bf

lol

>>40261218

Yeh I sort of gathered that by now.

This general is worse than what /fraud/ has become

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>>40261193
Das it mane

>>40261218
>real sacrifices
lmao
tell me these sacrifices youve done for something you do because you enjoy it please

>>40261214
>>40261218
When will they learn

>>40261192
>>40261222
>taking lifting advice from a skinnyfat dyel mentally ill faggot on an anonymous cartoon porn imageboard

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>mfw OHP pr

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Just a happy pup

>>40261214
>inconsequential life choices
Considering the circumstances of your post, I don't think that first word means what you think it means.

>>40261304

How is me pinning test of consequence to him, exactly?

>>40261214
>lifts natty would have set records
Well looking at your lifts now 100% doubt

>>40261214
Don't even bother dude, this place has gone to shit.

The only people left are a bunch of dyel lardasses.

>>40261329
wut
You said your choice of pinning is inconsequential to your life, didn't you?
>someone else's inconsequential life choices

>>40261350
Being about 77kg rn i doubt im a lard ass

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>>40261361
I bet you are 65cm tall at 73%bf.

>>40260927
in the real world it only depends on femur length

>>40261222
im srs tho :(

Im like average strength but i want to pack on more size and gains, and i think a lack of mass is limiting my strength.

Current lifts are

Bench 100kg x5
Squat 140kg x5 (Not tested past this point and it was pretty ez just)
DL 200kg x5
Bw is 90kg

>>40261335

17, 163lbs

265lb paused competition bench
405lb squat
405lb deadlift

These would have set records in the Teen II division of my state for squat, bench, and overall total

>>40261351

Ah I see your interpretation. I meant inconsequential to others, through the phrasing is a bit ambiguous.

>>40261027

I'm operating under the assumption that some newfags might be lurking here. I'd rather have some mentally ill tripfag teaching them proper form on accessory lifts than this faggot >>40261017 being permamad that some fucking tranny has a tripcode.

>>40261459
>I'd rather have some mentally ill tripfag teaching them proper form on accessory lifts
please provide a video of the tranny executing a squat with proper form

oh wait you can't because he's a faggot LARPer who doesn't lift and you're listening to his lifting advice

>>40261417
In what fed lmao the records are way more then that im a 163 thats dont 500-260-505
Your lifts are nothing (cant judge bench) i did 405 on squat and dl in the first 3-4 months of lifting

My floor pull is weak as fuck when pulling above 95%. I'm completely replacing deadlifts with deficit deadlifts.

>>40260937
Your squat is very good, dont listen to the autistic weaaboo underage Frogfaggot.

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>>40261560
>435
>good

>>40261571
I'm a massive normie and proud of it.
Go eat some chicken mc nuggets or whatever the fuck you NEET maggots eat.

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>>40261585
i think reddit is more your speed

>>40261533

TEEN DIVISION

>>40261649
Ive been here for too long to leave now.
When I joined i was a disgusting neet slob like you too.

>>40261664
>Ive been here for too long
this is the hallmark of the newfag.

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Mock meet lasagna prep.

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>>40261715

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Mock meet Lat Spread after lasagna prep

>>40261777
Nick send me ass spread

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What do you thinks is the best accesory for deadlift ?
Im having trubles is the gat off the floor part

>>40261777

those pecs

no wonder your bench SUCK

>>40261817
>big pecs make you bench a lot

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>tfw pulled 525 today after not being able to get 495 off the floor last month and Joe and Alex were there to see it

222nd for friendship lifting

>>40261817
U will see today bby

>>40261827

that and tri's and those are nonexistant as well

>>40261833

im just kidding baby

good luck

how is it possible you squatted 400 after 3-4 months? on what programming?

>>40261777
>those stretch mark on the shoulders

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>wrapped in my Hudsons Bay Blanket
>drinking locally roasted coffee
>listening to the CBC

>>40261848
Ss then canditos 6 week

>>40261832
Why you maxing deads today if the PM skills test is monday?

>>40261860
>canditos
why did he quit youtube?

>>40261849
Yea gaining 20kg in a couple months does that

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ATLAS


RIIIIIIIIIIISSSEEEEEEEEE

>>40261860

what weight did you start with?

you must've made 10 lbs jumps forever? most ppl stop with those jumps after 2-4 weeks

>>40261863

Mike T. said on the Facebook page it was okay to max today. I had also hit squat and bench for two RPE 9-9.5 singles this week. I'll probably just use those as my maxes.

>>40261897
https://m.youtube.com/watch?v=JKDo6g4CCeU

Here

>>40261897

I have alerted WADA

>>40261908

Excited for you lads.

>>40261908
OK gotcha what'd you get on squat and bench. Also, congrats on the pull

>>40261930
>>40261935

Thanks guys.

I squatted 495, which was my previous best at better but still borderline depth, and I benched 300, which was a 10lb PR.

>>40261902
First time i lifted i squatted 225x3 and and 185 dl for one

>>40261908
what does RPE stand for

something something exertion?

>>40261953

Good lord, I hope to catch up to you quick. This cut really fucked my day.

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Jazz for the soul

>>40261958
Thats actually pretty impressive for a newb, my first squat was like 60kg.

>>40261960

Rating of perceived exertion

>>40261978

28 free programs unironically desu

>>40261777
holy shit you look like absolute garbage
honestly blueshoes looks better than you

>>40262011
Lol

AHHHHHHHHHHGHHHHHHHHHHHHHHHHHHHH

>>40261985
miring that lack of biceps

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>>40262011

Shut up blueshoes

>>40262011
>>40262036
I swear to god if you talk shit to my future fuccboi ONE MORE TIME I'm going to doxx your ass and then come to your place of residence and shove my fist up your ass until it comes out your throat.

>>40262024
you need to do some bb my man your potential lies at a heavier weight

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>>40262048
Ive seen you, you arent getting a fuccboi anytime soon.

fuccboi.

>>40262036
>>40262045
>>40262048
>>40262060
>>40262063

http://vocaroo.com/i/s0ZPPoKnIXvi

Why is my dog making this noise

http://vocaroo.com/i/s00XYzuwmZPB

>>40262063
You just got yourself a spot on the list. Consider your ass mine, kiddo.

>>40261991
>28 free programs unironically desu

I don't have 5 days a week to do Sheiko.

>>40262104


how does one get lats

>>40262114

Lad I do 4 days a week.

Day 1- squat + bench
Day 2- deadlift + bench
Day 3- squat + bench
Day 4- deadlift + accessories (OHP and incline)

>>40262114
I thought Sheiko was 3 days, which version is 5?

>>40262143

Naw, when my 5/3/1 variation is published as the most successful PL program of all time you'll be sorry for suggesting the Russian Roidaroo special

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>>40262181

But Nuckols' 28 free programs isn't Sheiko.

>>40262181
>>40262200

and neither is 5

are u drunk boi

>>40262200

Oof, man I saw the number 28 and I was like "MUST BE SHEIKO"

I am the worst kind of program bigot

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>>40262222
very nice.

>>40262222
>>40262217

quads of humility

I am sorry senpai, I was ignorant.

how long are u supposed to do phase 2 of SS?

phase 1 lasts 2 weeks it says

phase 2 only says "for a short while" while the example in practical prgoramming uses it for like 8 weeks

phase 3 is when u start alternating deadlift with power clean, like yuo do with press and bench

>>40262222
>>40262239

Kek nice quads. You're an alright guy Poutine.

>>40262250
When you feel like you cant deadlift every workout anymore.

Not a big deal if you swap too early.

>>40262250

Not long. When you feel that Deadlifting is starting to hamper your recovery.

>>40262250

When you start stalling on your deadlift.

>when you get hyped as fuck but project momentum starts out boring as fuck

i went from having a gf and an active social life to having nothing, not even internet friends, in two months
posting this here makes me even more depressed because i have no one to talk to

>>40262293

It's been known the first two weeks are gonna be boring as fuck. Madman Mike T said it himself they were gonna be 1rm testing and 80% AMRAP testing in the video. Just get hype for the next two weeks.

>>40262305
If you are the same person who keeps whining here every fucking day
seriously kill yourself

if this is your first whiny post here, I hope it gets better for you bud

>>40262115
pull ups

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>>40262263
>>40262277
>>40262278

ok, so this sound good?

Phase 1
A
Squat
Press
Deadlift

B
Squat
Bench
Deadlift

for 2 weeks, doing 10 kg jumps on on dl, 5 kg on bench and squat, 2.5 kg on press

then phase 2 like pic related

doing 5 kg jumps on dl, 2.5 kg on bench/press (going down to 1 kg whenever i fail a rep on the last set) & 2.5 kg squat

then phase 3

start alternating light deadlift with heavy deadlift, and eventually start doing light squats on wed

i have yet found a good way to know when i should reduce my jumps, rather than feel. others recommend to lower when you start to miss since you can't really predict how easy the next workout will be when ur a novice, even when doing big jumps

so go by feel or do smaller jumps when i miss a rep or two?

>>40262315
its my first post
its funny how everything changed so fast, i cant even lift rn because i need surgery

>>40262336

Honestly sounds entirely accurate to me. Don't forget to do your chinups and back extensions when you sub out power cleans. If you don't feel comfortable doing power cleans you can also do high pulls or speed deadlifts. The accessories in Trappy's post are also good ones to do, but keep in mind you never need to do them.

>>40262336
I dont really see a point in overcomplicating shit.
I would just do the program in the pic you linked adding 2.5 kilos a workout.
2.5 kilos a workout is already really fast progress.

>>40262336

Go by feel. It's a skill you need to develop for more advanced training techniques anyway. Learn what is actually "very hard" and learn what actually just "feels hard".

Going by missed reps is a little too spotty, because it's more likely to be indicative of a poor sleep, poor eating habits, or just a bad day.

>>40262343

You'll be back on your feet lad. It's ok to feel like shit right now, but just know you'll be back ontop in no time with lots of hard work and determination.

Respond to this post if you are under 18

if tight lats are so important in bench, squat and deadlift, why doesn't rippetoe teach them? is it too advanced or what?

he doesn't seem to teach tight glutes in the squat either

or is he retarded?

>>40262511
He teaches "chest up" doesnt he.

same thing

I have skills test today in four hours

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Are the SBD elbow sleeves as stiff as the knee sleeves?

>>40262652
Just use Extra small knee sleeves as elbow sleeves

>>40262458

New
>>40262734
>>40262734
>>40262734

>>40262742

>10 posts early
>no /plg/ in the post or subject line

Off yourself

>>40262742
>>40262742
stupid fuckface, hope a barbell decapitate you

Thread with actual powerlifting

>>40262912

>>40262912

>>40262912

>>40262912

>>40262912