/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

Trappy is a man

Trying hard - not a meme

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Kermi squat test

Previous PR 227kg

1st attempt: 230kg RPE 7 (ATG)
2nd attempt: 238kg RPE 8 (ATG)

3rd attempt: 249.5kg

Will he get it?

>>40262994
why not 250? dont blame ameripooo plates

>>40263006

lbs plates :P

>>40262994
doubtful
but wish him the best

>>40263010
i told you not toooo reeeeee

>>40262994
>>40263006
>>40263010
550=250 thats what im dking

>>40262912
That judge is hoog

>>40263044
550 pounds =
249.475804 kilograms

sorry froggo

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Reminder that Isley isn't natty

>>40263044
>>40263056
so close

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>>40263059

Didnt get 550 but was close maybe next time 525 was my goal today anyway

>>40263113
could you have gotten say 540?

>>40263119
Yea i was so close to getting 550 but i just got stuck half way and gave up too soon

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>>40263119

Yes, it was REALLY close. He was almost out of the sticking point when he failed.

If he hadn't gone ATG he would've gotten it easily, in my opinion.

In any case, it means at least 245kg is certain.

does anyone have renaissance training template?

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Here's a snap of the 249.5kg attempt. Last frame is where he failed, after grinding for a bit.

Pushing the hips forward here would've passed the sticking point.

>>40262994

>>40263220
>Pushing the hips forward here would've passed the sticking point.
you make it seem so easy
yeah why didnt he just do that

>>40263239

I didn't say it's easy, but sometimes a small cue is all the lifter needs to get past a very nearly-beaten sticking point.

Shoveling snow really fucks up my bicep tendinitis

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>>40263321
>it's been snowing nonstop for the past 2 days
Its not much better here in the west.

i read about some nootropic here and i've forgotten the name
it had the double effect of being a nootropic and reducing anxiety. I think it was maybe in green tea or something?

Frog post skwat

>>40263220
how the fk is he so strong

>>40263408
Being an orphan adds +50 to str

>>40263400
Will after im done with all my lifts

>>40263408
Dedicating the best years of your life to powerlifting

I hope all of you die

>>40263355
>Its not much better here in the west.

I'm actually living in B.C. lad.

>>40263477
>lives in BC
>calls himself Captain Poutine
You should change your name to Captain Weed

>>40263477
BC is warm as fuck though. I went there a couple weeks ago and was in shorts and shirts for the most part.

I bet it's still warm there even with the snow

>>40263220
How the Fuuuuuuuck is he even attempting that

>>40263419
>>40263431
his squat is exceptional he may set some records if he keeps at it

>>40263388
nvm, found it. L theanine

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>>40263510

Question: If you beat the equipped record in a raw comp, can you claim the record for equipped as well?

>>40263498

We've been getting shit on this year. Almost a foot here, which for us BC lads is p much apocalyptic.

>>40263492

But I love poutine, not weed.

>>40263527
Trip on tranny

>>40263536

You have to have competed in the equipped category, which you are allowed to do completely raw.

I missed my 230 squat today. The gym I was at was shit. It was either unrack on my toes, or squat it out, and then re-squat.

Oh well, better luck next time.

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>"""""""""""record""""""""" (sub junior)

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>age classes

>>40263536
In gbpf, you can. So probably in usapl too

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>being alive

What do normal people with depression do

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>>40263592

The open record is 255 :3c

>>40263603

kekkkk
cool

Basically got around 18kg progress on the squat in two prep cycles.

He's going on the bench now. We'll see how he does there~

>young
>good genetics
>wastes his potential on this instead of a real sport
WTF
Powerlifting is for washed-up athletes and GDEs

You will regret this frog

>>40263659
i would play rugby but i can't catch
so powerlifting it is

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>>40263668
Do wrestling.

>>40263668
practice.
or become a fat smelly prop

I want to die

>>40263709
kys

>>40263716
Ok

>>40263734
thanks

>>40263659
I hate sports so powerlifting is good for me
>>40263682
Did 2 years of wrestling before i lifted didnt like it but i wasnt that bad at it

>>40262912
just bring youre tendo

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Kermi bench test (comp commands)

Previous PR 116kg

1st attempt: 125kg
2nd attempt: 127kg
3rd attempt 131.5kg Fail

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>>40263744
Let's have a wrestling match in 6 months frog. I'll bring lube.

>>40263744
>Hate sports
Good lad

>>40263744
>>40263767
>hate sports

lol, be more of a numale will you

Thoroughly enjoying offseason Sheiko lads.

>>40263790
if you play football from your lazy boy you can shut the fuck about 'numales'

>>40263767
What were your stats before cutting of 5/3/1 last year?

>>40263827
I play tennis and ice hockey weekly.

I've been Sleeping on the floor and my back pain has gotten worse

Thanks teappy

>>40263709
haha same lol

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.blue shoes.

cold blooded MUSCLE killer

watch out. watch your mouth. watch yourself.

>>40263851
>plays tennis
>call others numales
okkkkkkk

Lmao. Sean so mad that kermit gets all of livia's attention

And that he doesn't share his gay handegg fandom

>>40263853
I want to die more than you

>>40263866
Im an upper middle class white male.
Of course I play tennis, and there is nothing numale about it.

>>40263858

shouldn't you have gyno with all that estrogen

>>40263744
Any popular sport is infinitely more complex, multi-faceted, and skillful (and thus, in my opinion, more rewarding) than powerlifting. High school is pretty much the last time to learn team sports competitively. You can autistically perform repetitive moments to impress a Brazilian tranny and her friends at any point in your life. I hope in a couple years that you can look back and still be happy with your decision.

>>40263767
Why?
Stop being a close-minded nerd

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jesus

how do into house mode

>knees start burning from doing fucking sumo deadlifts

I am begging to get really mad at these shitty fucking joints, fuck my life why do i have to be born with this shit.
1200mg ibuprofen every day i dont even care, i will deadlift 300kg in my life or i will kms

>>40263882
are you an upper middle class white male or a desk jockey
posting on 4chan but also playing tennis "cuz im white" sounds p numale to me
>>40263894
ill just give you a special injection of my patented THICCC juice

>>40263892
>Stop being a close-minded nerd

yeah why are you so close minded disliking something that the majority of people enjoy in some form, either participating or watching

stop having your own opinions dude, you're so close minded. you have to think like me

>>40263872
lets do it together <3

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>sport of powerlifting

>>40263911
I dont play tennis because im white.
But because of my priviliged uppringing i was taught tennis at a young age(and hockey) and grew to love it.

Im more man than youll ever be and ill kick your hiney in every sport you can name.

dum squat pig

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>>40263892
Imagine being so much of a brainlet that you'd consider sports complex.
>doesn't know what infinitely means
>mfw

>>40263833
295x5/250 3x5/365x5

>>40263892
>Close minded
I've given most things a try. Just not a fan, whatsoever

>>40263682
im in the uk m8, nowhere to train it, though it'd be ideal

>>40263915
OK when do you plan on killing yourself

>>40263941
powerlifting
strongman
wrestling
brazilian jiu jitsu

i'm shaking in my boots at ur ability to hit dog toys out of the air because of your massive priviledge

>>40263892
>close minded
Ive tryed sports and i dont like them being close minded would mean i never did or will try them

>impress others
I only do this for me lmao you know ivr been lifting way before i knew trappy

I dont get you fags why i cant i just do what I enjoy why would i play a sport i hate

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>he doesnt follow sports for the social aspect
the banter is the most fun part

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>>40263941

Holy fuck how can you sound more of a faggot than me?

>>40263892

How about you stop being jealous and closeminded, and just let Kermi do what he wants to do.

>>40263964
>doesn't have fun banter with his gym bros
missing the best part desu

>>40263914
yeah id say generalizing all sports under one umbrella and saying you hate them all just because youre on 4chan and sports are for le normies is pretty close-minded! glad you agree with me

>>40263945
>tfw to smart to understand hyperbole

>they hate powerlifting
>BUT STILL POST IN PLG

HAHAHAHA just fucking leave Nigga

>>40263897
>1200mg ibuprofen every day
Stop this.

>>40263958
Literally none of those are sports, frig off

>>40263966
shut your piehole, mister.
just because you are jealous of my status, doesnt mean you can reply to me.

>>40263991
This. Take the equivalent in Tramadol instead.

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I WANT DICK DICK DICK DICK DICK
D
I
CK
>>40263992

Goddamn it no matter how much I try you're still beating me in faggotry.

I give up... Please teach me your secrets. Is it daily cum drinking?

>>40263991
Why? I heard people are on 2.4k for years and only then start having issues.

I will not accept having some retarded knee condition that doesnt allow me to outlift girls.

>>40263220

>Pushing his hips forward

Would have failed the rep harder. You're a retard, stop coaching.

>>40264011
>faggot
stop that.

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Wow did you guys hear that?

Sounded like a retarded donkey spilling out stupid shit. lmao

>>40264015

Oh nevermind it's just anon. ofc

>>40263976
>yeah id say generalizing all sports under one umbrella and saying you hate them all just because youre on 4chan and sports are for le normies is pretty close-minded

????

>>40263958

he even said he tried some. you're just assuming things

are you the type of person that calls someone hipster just because he/she doesnt listens to mainstream music?

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>>40264021

A-am I not allowed to be a faggot?

>>40264013
Daily use to mask pain isn't smart. You already know this.

>>40263951
>>40263961
Ok well if you're certain you dont enjoy them thats fair enough. Im just saying theyre fun

>>40264048

did you stop with the bulge pictures after the recent drama?

not bashing, just genuinely curious

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>Did you hear that, he said he doesn't like sports.
>Powerlifting? What's that? I've never seen that in the Olympics.
>Oh, you mean like crossfit.. I got to go see you around

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>>40264073

What recent drama?

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>>40264013
Poor Sean. That shit doesn't mix with alcohol. Your liver. Breh.

>>40264048
Please stay on topic. If not, then >>>/kys/

>>40264048
>faggot
Stop that.

>>40264030

Well, he squats 240 kg. You squat dick. Therefore I squat more than both of you combined. Therefore, stop coaching.

>>40264086

BAITED
A
I
T
E
D

>>40264074

Except it actually goes:

>Oh wow, anon, you must be strong!
>How much can you bench press?
>I have no idea how much that is but it's more than me so it must be a lot!
>Can you carry me to your apartment and fuck me now?

>>40264074
Are you ok?

>>40264114
Yea im sure your powerlifting physique gets her panties wet instantly

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>>40264104

What you squat into 240 dicks? Mirin

>>40264123

Lol nobody gives a fuck about physique when you're wearing clothes. Have fun looking like an emaciated 15 year old boy while you strive for aesthetics, meanwhile I'll enjoy actually filling out the chest, shoulders and arms of large shirts.

>PLcucks THIS triggered by REAL sports
ahahahahhahahahahahahhahahahahaha

>>40264114
>>40264074
Mentioning powerlifting to a woman is fucking retarded. Keep it to yourself, autist.

>>40264058
So what do you want me to do? Give up upon everyone but benching?
Benching is the only thing i have no issues with.

My entire lower body however is bottlenecked by knees.

>>40264091
Sean is probably better at pl than i am.

>>40264130

For a double.

>>40264093
>>40264021

>telling a black person to stop saying nigga

>>40264134
Im probably as fat as you but at least im not delusional about it.

>>40264144
>noriseontinder.jpg

my right shoulder is aching
i haven't gone to the gym in like two weeks because of personal reasons

what is happening to me?

(it started today)

I have been depressed for so looooooong

Wtf help meeeee

>>40264134
yeah twink if you need me ill be filling out the chest shoulders and arms of large t-shirts

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>>40264130
Please stop shitposting.

Did you have any good lifts today, or did you validate yourself through the little russian orphan boy?

>>40264178
You're finally part of the injury train! Congratulations! All you need now is a 400 wilks and you're an official powerlifter.

>>40264198
but it wasn't aching until today

and as i said i didn't go to the gym in the past two weeks

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>>40264183

Lmfao who the hell you think you are?

And no I'm not lifting, I'm busy working and sucking dick.
You should also try one of those.

i a m s o s a d

>>40264207
it means nothing, maybe just stiff shoulder

>>40264207

Did you sleep on your shoulder/arm?

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>>40264251
I have a career. I'm not some faggot wanna be physio who can't even understand the basics of the human genitalia.

>>40264290
i don't know

i don't really remember how i sleep once i'm off the bed

I really don't like rows. I haven't found a single row variation I like.

Right now one armed lat pull downs are quite nice to do.
Dumbbell rows are also good, but when you go heavy they are the worst fucking thing.
Barbell rows BLOW
Pendlay rows are hard not to cheat

Don't know how to get big lats :(

>>40264309
Weighted chinups/pullups.

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>>40264294

>I can't even understand the basics of the human genitalia

lmao that's exactly what my professor said to my friend last time we were helping in a gynaecological surgery.

>career

Oh yeah, sorry. I highly value cleaning professionals, it's a tough job.
Keep it up!

>>40264356
Don't mind them but........... I used to be able to do 12 chins....... 10kg ago

Now I can do like 5 max, so I don't like training them anymore.

>>40263623
Could you kill yourself? Ok thanks in advance.

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>>40264309
If you can't barbell row, then you shouldn't powerlift. Seriously.

>>40264357
>that's exactly what my professor said to my friend last time we were helping in a street murder and corpse mutilation cuz brazil
FTFY

>short femurs (42cm at 191cm)
>legs in total only ~100cm
>wing span is only 182-83cm
>best lift is deadlift
I don't understand

>>40264377
That's dumb

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>>40264309

Deadlifts
Pullups/chinups

Rows aren't necessary at all.

>>40264304

Where is the pain?
>inb4 shoulder
I mean where in the shoulder kek

Also, describe it. Is it constant or with movement? What type of pain? Do you feel numbness anywhere? One or both shoulders? Do you feel a burning sensation? Do you have any spinal-postural issues?

>>40264373

Nah I'm good.

>>40264377

wow you got me amazing comeback

btw don't forget to take the used batteries as well when you leave.

>>40264400
You are not funny.
Sorry for being blunt, but I think you need to hear it.

>>40264400
Rows are necessary cause I want a big back

>>40264400
>Rows aren't necessary at all.
Wrong.

>>40264400
>btw don't forget to take the used batteries as well when you leave.
Awfully cunty for someone that doesn't have a uterus.

>>40264357
>Oh yeah, sorry. I highly value cleaning professionals, it's a tough job.
>>40264400
>btw don't forget to take the used batteries as well when you leave.


>hating on cleaners
can you be any more elitist cunt

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Tfw such a disgusting bottom position

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>>40264416

Rows are the worst to build your back.
Short range of motion and missing some of the most important movements for your back.

>>40264417

>Wrong.

Citation needed.

>Awfully cunty for someone that doesn't have a uterus.

Thank fuck, who the hell would want one of those.

>>40264411

Cool, because I'm not trying to be funny.

>>40264426

I literally said I highly value cleaning professionals.
The hospital and uni would be a radioactive mess without them.
I do wish society would respect them more!

>>40264417
>>40264416
https://www.youtube.com/watch?v=t1KzPr7DKEo
>rows are necessary
haha yeah...

>>40264184
looool

>>40264446
They hit what I want them to hit tho

>>40264452
https://www.youtube.com/watch?v=cnBylPLfVYI
wrong video

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>>40264455

So do Chinups/Pullups, and in fact hit them MORE and through a longer ROM.

>>40264452
Rows are more specific to powerlifting. Tension in the DL starting position, and it's the same plane as benching.

>>40264446
>Citation needed.
>brazilian boy
>claims to be a girl
>has penis and testes
Citation needed. I you have the same amount of proof as I do for rows.

>>40264452
>>40264459
>I still trained my back I did seated rows, bent over rows e.t.c
Ok

>>40264470
I've never seen anyone just do chin-ups and no rows so I don't believe you

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>>40264470
>So do Chinups/Pullups, and in fact hit them MORE and through a longer ROM.

I refuse to listen to a non-powerlifter that avoids upper body lifting because it could potentially reduce the amount of dicks that enters said poster's ass.

>>40264573
This is a great post. Best one all week.

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>>40264573
>that webm
ALHAMDULILLAH! ALLAH JALLA JALALAH!

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>>40264487

Ohohoh, you're picking an argument on biomechanics and training with the wrong person my dude. ;)

>Rows are more specific to powerlifting

Meaningless statement. Rows aren't necessary in powerlifting, and merely an accessory.

>tension in the DL starting position

You get the same thing in bigger amounts with vertical pulls and, guess what, deadlifts.

>the same plane as benching

Which is a downside, since it doesn't use your back muscles as completely as the vertical pull.

Rows movement: Shoulder extension (short ROM), Shoulder adduction (short ROM), Shoulder horizontal extension (short ROM; trains rear delts, which also has the primary function of shoulder extension, and thus are also trained through a longer ROM on vertical pulls), Scapular retraction, elbow flexion (short ROM), grip strength short/long TUT)

Vertical pulls movement: Shoulder extension (long ROM), Shoulder adduction (long ROM), Scapular downward rotation (long ROM and completely missing in rows - primary movement for rhomboids and pec minor), Scapular retraction, Scapular depression, elbow flexion (long ROM), grip strength (long TUT)

>Citation needed

Burden of proof is with you my dude.

And stop thinking about my girldick, we're talking about lifting here.

>>40264499

Then enjoy your rows boyo. :3c

>>40264573

Stay small!

>>40264616
Ok you too

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>>40264626

dw I will ;3

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>>40264637

>>40264637
You look like my cleaning lady.

>>40264637
you look like a tranny

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>>40264645
wew

>>40264459
Second picture at 0:23 indeed shows a much more defined back but wouldn't that be due to losing 15lbs?

>>40264658
>implying that there's much of a difference between Diogenes and Big Lenny

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>>40264616
>Ohohoh, you're picking an argument on biomechanics and training with the wrong person my dude. ;)
Where are your sources for Rows being inferior for use in Powerlifting?

There are no sources.

So take your non-anecdotal self-validation and go talk to your shrink about some activities that are more appropriate to your "condition".

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give me bugenhagen tier bench press motivation videos

I've dropped bench for the remainder of this month, instead I'm doing 12 sets of 10-12 reps of dumbbell bench a week and maybe some flies here and there.

I'm also focusing hugely on OHP and will be doing lots of seated presses and push presses.

In a months time, will my bench be stronger or weaker?

What effects will my retard plan have?

I'm doing this because I got triggered by my bench plateau

It's a beta orbiters orbiting trappy episode

>>40264690
benching less will not cause you to bench more
what you should be doing is not being a pussy afraid of bench pressing, and add in even more bench

>>40264696
I'm doing dumbbell bench and a shit ton of tricep work to help my OHP.

I can only imagine all these muscle gains can only help r-right?

I'm not talented like frog. I need big muscles to lift more.

>>40264710
Why would you leave out bench alltogehter you goober.

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>>40264680
>Diogenes is said to have eaten in the marketplace,[45] urinated on some people who insulted him,[46] defecated in the theatre,[47] and masturbated in public
confirmed non cookie cutter

>>40264723
Bench hurt me only like a woman could

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>>40264686

>Where are your sources for Rows being inferior for use in Powerlifting?

Original meta-analysis through biomechanic studies and training theory.

Can you disprove it? Do you have any arguments? Or are we done? ;)

>>40264690

> I got triggered by my bench plateau

What program were you doing?

>>40264178
Fuck off, my knees hurt when i deadlift, you shoulder hurts because you haven't addressed muscle imbalances by not training.

Gym owner told me to look up John Cuk and I had to hold back the laughter

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>>40264439
You'll always been a bottom position when you're with me Isley

>>40264400
it's in the right shoulder
kind of right in the junction with the arm
it's constant but it stopped a little when i laid down in my bed, hugging a pillow
no burning sensation, i guess
and no spinal-postural issues that i'm aware of

>>40264769
Nobody likes you Hank

How do I Isley intimidating look?

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>>40264786
Fuck are you serious? Guess it's time to kms myself

>>40264744
>Original meta-analysis through biomechanic studies and training theory.
Translation: Sheiko doesn't advocate the barbell row in his cookie cutter programs, which you blatantly shill.

>Can you disprove it? Do you have any arguments? Or are we done? ;)
Ignoring an entire plane of upper body pulling is about as ignorant as the doctoral program in brazil.

>>40264814
no I'm sorry pls don't

Maybe I'll never die
I'll just keep growing younger
And you'll keep growing younger too
I know it sounds too good to be true

But the best things always do

>look over song playlist
>1 happy song
>literally only 1
>out of 60 songs
>not even that happy
>actually makes me kinda sad

maybe its no mystery I'm depressed

Post happy music before I kms

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>>40264815

>Translation: Sheiko doesn't advocate the barbell row in his cookie cutter programs, which you blatantly shill.

He does.
"Lat muscles" can be any back exercise you want. He doesn't specify either pullup or barbell row, he only specifies cable rows and pulldowns for beginners.

>Ignoring an entire plane of upper body pulling is about as ignorant as the doctoral program in brazil.

Ok tell me which lifts are you doing in the torso transverse plane, and why they are important for powerlifting.

If you can't, your argument about plane of upper body pulling is meaningless.

>inb4 he has to google transverse plane
kek

>>40264853
https://www.youtube.com/watch?v=dpaQP4aFAbg

>>40264853
https://www.youtube.com/watch?v=Ve6Rd0G4TK0

>>40264853
https://www.youtube.com/watch?v=xat1GVnl8-k

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>>40264853
https://www.youtube.com/watch?v=esEKafh1tsU

>>40264944
Whats the message of the video
I don't understand Japanese

Why did they drown?

>Competitions are too far away
>Some are overseas
What's the point lads?

>>40265035
gym e pop

>>40264863
>Ok tell me which lifts are you doing in the torso transverse plane
During squats and deadlifts you're resisting torque in that plane to get a stable core.

>>40265053
Wat

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>>40265051
>competing ever

>>40265035
message is to never try

if you somehow happen to get something good in your life, it will be taken away from you one way or another

>>40265051
how far is too far for you?
>some are overseas
where you from?

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>>40265093
>if you somehow happen to get something good in your life, it will be taken away from you one way or another

So heckin true

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>>40265069

Oh, so it's not about actual lifts and movements?
That's easy then: During pullups/chinups you're also resisting torque in the sagittal, frontal, transverse, plane.

So by doing chinups/pullups you're not ignoring any plane of motion, thus your only argument is meaningless.

Good job BTFO your own argument lol

>>40265103
Bongland

>>40265126
I'm hosting one at my house but you have to bring your sister

>>40265126
meets are not too far here in the uk
suck it up
also no regional meets are overseas so shouldnt matter if thats a big deal for you

what part of uk?

What ever happened to that plg meet that everyone gave their stats for??????

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https://www.youtube.com/watch?v=Izx2G3mTFqg&feature=youtu.be

well here you go guys didnt do as well as i wanted on bench but like i said yesterday my goal was 525-300-525 so i got 2 of my wanted (also i realize that i didnt take thumbs out of wrist wraps but its a mock meet made one mistake doubt it helped any)

>>40265168
West midlands my dude

>>40265214
Near me. Let's fuck.

>>40265214
well i wont be much good to you
but youll find a way to a meet if you want it bad enough

>>40265211
>good mock meet and very nice attempts

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>>40265211

>also i realize that i didnt take thumbs out of wrist wraps

kekkkkkk I was just joking about that, yeah it's IPF illegal but I doubt anyone would complain about it without being a joke.

good job kermi, that was excellent.

good job to nick as well for actually not messing up the commands that much :P

>>40265278
trappy what gym do you go to?

>>40265220
Are you a homegym or did you recently have a shoulder injury that prevents you from pressing? Just curious.

>>40265295
no and no

what do to substitute leg press? I don't trust those things

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>>40264773

Hm... is it like a lateral pain or a frontal pain?
How deep do you feel it is?

>>40265291

None atm, just training at home.

>>40265308

Back squat
Belt squat
Split squat
Hack squat
etc etc

>>40265308
front squat
lunge
split squat

>>40265328
specifically on sheiko int medium

maybe hex bar deadlifts?

>>40265341

If you want. It's not exactly the same as a leg press but it's fine. Most people don't even do the accessories at all kek.

>>40265350
Why would you not do the accessories? Do you not want gains?

>>40263592
I'll allow you posting my pepe as it was an appropriate reaction

>>40265214
West Mids checking in

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>>40265367

The volume of the main lifts is pretty high, and I'd say most people aren't used to it. So they tend to skip the "extra stuff" out of exhaustion.

It's not that big of a deal if you're new to Sheiko programs. But the ideal is not skipping them.

>>40265328
more lateral
i feel like it's kind of near the ~surface~

>>40265403
XY

>>40265401
G R E A T B A R R
R
E
A
T

B
A
R
R

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>>40265406

Weird... My first consideration on lateral shoulder pain would be impingement, but you were resting at home...

Do some lateral raises eccentric-only, lowering them slowly. Thumbs pointing higher than pinky. You can use a sack of rice or whatever you have as weight.

And also, ice.

>>40264637
nice feet

>>40265463
Impingement often happens because of muscular disbalance.

It's very well possible that not training his cuff and rear delts favoured an ongoing impingement.

That actually is the case for me. If i don't train for a while my shoulder begins to feel worse and worse.

Tight pecs etc. is also part of it, for sure.

>>40265463
ok

thanks, Trappy!

>>40265474
I was waiting for someone to expose themselves as a degenerate.

>>40265448
W E S T B R O M W I C H
E
S
T

B
R
O
M
W
I
C
H

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>>40265474

ty that's very nice of you~

>>40265495

>Impingement often happens because of muscular disbalance.

Uh... that doesn't make much sense.
Impingement is something physical due to movement, it's your tendon getting caught around the bone structures (easy way to get impinged supraspinatus: do lateral raises while holding your scapula retracted and depressed).

Even if your pressing muscles are much stronger than your pulling muscles, you shouldn't be having impingement unless you're actively doing a movement which puts your tendons in bad positions.

This is unlike tendinitis. You can get tendinitis from both overuse and muscle imbalance.

>Tight pecs etc. is also part of it, for sure.

Yes, definitely, specially a tight pec minor (which pulls the scapula against upward rotation).

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>proper NC style pork barbecue with vinegar pepper sauce
>house made mac and cheese
>fresh fries
>fresh hushpuppies
>cornstick

new favorite restaurant

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>>40265651
What's that? Cuckstick? No wonder you love that restaurant you little BBC-loving cuck lmao

>>40265668
I will tell you for the last time

I deal bulls

why would I get high off my own supply

How do I accept loss

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>>40265708

Time.

>>40265708
try again but win this time

>>40265708
Keep yourself busy.

IN GREG NUCKOLS 3X INT MED IT SAYS TO INCREASE YOUR MAX IF U GET x AMOUNT OF REPS

IS THAT THE WEEK YOU JUST COMPLETED'S MAX OR THE NEXT WEEK?????

>>40265755

Next week, but it doesn't really matter much if you want to increase for the rest of the sets on this week either.

Can someone give me the webm of the kid in the flash shirt deadlifting.

>>40265787
but that's the last day of the week
12 reps on W1, it says add 10lbs to a max
do i add it to W2 max?

>>40265720
>>40265751
very true but it is very hard

>>40265749
I'd do a lot for that second chance

>>40265808
Find a new hobby and start doing uppers. You'll forget about your loss in no time.

>>40265794
No shit you add it to week 2. What else would you do?

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>>40265794

The spreadsheet is poorly done in that sense.

You have one max. It's the same for everyweek. You increase it by x if you get a certain amount of reps. That means next week you do max+x.

It shows, for example, 300 on week 1, 305 on week 2, because it's assuming you got the reps enough to increase it by 5, not that you should increase it by 5 regardless of the results of week 1. In case you fail on week 1, you keep week 2 as 300 not 305.

>>40265808

It's life. Hard things happen (and they often aren't cocks), and we just have to deal with them.
That sucks big time, but it's just how it is.
It is ridiculously unfair, but it's just how it is.

But time ends everything, including our wounds.

>>40265817
Uppers?

>>40265857
Add it to week one for the next time you run it ala the 3x beginnner
>>40265864
Thank you
>>40265888
drugs bro
>>40265892
>obsessed with his fetish
>calling other people generates

>>40265121
>Good job BTFO your own argument lol
I'm not the guy you were originally replying to.
lol

>>40265917

Well you're both Anonymous so how could I've known. :p
Sorry~

>>40265930
Can you recommend me a good gym around Butantã pls

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>>40265936

I don't know any :/ try asking in the Powerlifting Brasil facebook community, they're pretty helpful there.

>>40265930
>all anons look alike to me.
go back to /pol/ you bigot.

>>40265974
pls i'm a real dyel
i don't feel ok asking in non-anonymous online communities

I hope the guy who just took all my money on 8ball pool dies

>>40265579
What? Your shoulder head can physically move up even if you do not actually move your shoulder.

And if that happens you will experience impingement every time you move your shoulder around.

And that happens or can happen because of muscular imbalances in the shoulder.

>>40264573
THIS

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Me right now

>>40266261
bottle it up ffs

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Does anyone have any issues with setting up with lowbar? I have to do almost an hour of prehab and stretching to get proper mobility and awkwardly shove my elbows forward while setting up to set my lats in proper positioning and even then it's still a complete shot in the dark if my tendonitis will flare up or not.

Elbow tendonitis has gotten to the point where even high bar squats will cause searing and unbearable pain.

>>40266269
You're back???

>>40266268
If I give you my address will you come force me bottle it up ;)

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>>40266275
For now.

>>40266290
Wanna argue with a Brazilian tranny for 3 hours?

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>>40266210

>And that happens or can happen because of muscular imbalances in the shoulder.

I wouldn't call it imbalance. That would be a bigger issue than simply not having strong rear delts compared to chest. I mean, look at Kirill for example. His muscles are completely imbalanced, his chest is massively, ridiculously strong. His bench is almost as heavy as his damn squat.

That doesn't mean he has issues with shoulder dislocating though.

Shoulders dislocating is more related to muscles that don't actually fire properly when they should (which is a known issue with the traps in relation to overhead presses in some people, in this case leading to impingement, but it can also affect rotator cuff muscles and etc), or structural/condroid issues. At least from what I know.

>>40266061

Sorry, I actually don't know any :s

Anyone know how drunk I can get before It affects my skills test tomorrow? It's my buddies 21st and I wanna get drunk with him but I still want to hit prs

>>40266269

Do you wear wrist wraps?

Do you feel any numbness or tingling around your forearm or hand?

Deadlift stalled at 555 for almost a year, switched to sumo. Sumo now stalling at 455. I hate my life.

>>40266338
Why would you switch to sumo if it's so much weaker?

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>>40266338
https://docs.google.com/document/d/1JQrFm9mEmmQjVc1yTruMpnfpd7Qv0lr2ZPZxm9cKBrs/edit

>>40266299
yes

>>40266320
It's different for everyone. I know people who have perfect training days full blown hungover. I personally will not go over 2 beers if I know i'm training the next day.

>>40266325
nah no wrist wraps. I hold the bar very low in my hand and don't have a full thumb grasp. and generally no extra tingling or numbing.

My wrists are pretty fucked up from work anyway. I can feel major carpal tunneling going on and consistent tingling/numbness throughout my day is normal.

I started benching with wrist wraps. I have Iron Z wraps and i crank those on as tight as I can, which also might not be helping my wrist health.

>>40266261
>long term relationship with current gf
>have dream about old gf who fucked me over and was a piece of shit
>in the dream she's being sweet and affectionate and is trying really hard to fuck me
>dream self has awareness of current gf but wants dream ex so badly, racked with dream guilt and real guilt upon awakening

These feels are awful.

>>40266350
My hope was that it would be a more advantageous setup and I would be able to pull more than 555. My squat and bench have progressed well but DL hasn't moved.

>>40266366
I know how you're feeling man, but you can't be hurt anymore. Forget about her and learn to love your current gf. Love is a process, like lifting, you can increase and decrease your love for someone through conscious effort.

>>40266358
What exactly is this?

>>40266269
Tendinitis is terribly difficult to get rid of even if you correct your form, I wouldn't rule out bar placement as a potential cause just because highbar hurt as well.

https://youtu.be/yV-jQmVUEWk

i swear the confidence you get on alcohol slightly transfers to your sober state

after years of alcoholism you're bound to get more confident sober

this is my drunk thoughts

maybe i should start doing amphetamines again to feel like normal human being

>>40262912
Hey guys. I just went for a new pr on bench for 330. I felt a very small pop or something in my shoulder blade towards the front right by my pec. It didnt hurt initially but i dropped weight to hit a cool down and i could def feel a bit of pain on each rep. Maybe something tore from the blade? Ive had similar things happen in the past but it wasnt in this spot. Thoughts going forward?

>>40266421

the thing with tendonitis and similar issues is that even when u fix ur form u can still have pain

it fucks with you as much mentally as physically, because you'll always think ur doing it wrong because the pain never goes away

t. tendonitis-er in both wrists from years of guitar, piano, heavy rts gaming, and of course lifting weights

help me

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>>40266420
A google doc of project momentum 2017, I'll be updating it weekly.

first week is a test week, as might be obvious. mock meet on monday and 80% amraps later in the week, I can only assume that the program is going to make use of amraps this year (or something)

>>40266405
I know brother, I do love my current gf. 8yr relationship vs 9mo, I have no feelings for my ex except a desire for her to want me and feel shit about the fact I've completely moved on and forgotten about her. Only my subconscious mind apparently hasn't.

>>40263659
you imply that his genetics are good for anything except powerlifting.

>>40266269
Do you do false grip? Might be worth giving it a go if you don't

>>40266473
>implying that performance in pl means nothing
also did pretty well in wrestling just didnt like it

i hurt myself today

to see if i still feel

i focus on the pain

the only thing that's real

>>40266509
https://m.youtube.com/watch?v=FuxAjkzD2pw

>>40266440
That pop was some of the tissue connecting your muscle to your bones tearing a bit. Not joking. I've had it happen in other places as well.

However it's not that hard to recover from if you start immediately and don't abuse it. Couple weeks and you'll be just fine, no pain. Ignore it and push through the pain and you're looking at a much more serious tear.

Generally this kind of injury is something that active recovery methods are best at, and sometimes even necessary period. Not sure the specific stuff you need to do for that particular location but you should really seek a physical therapist's advice. Guarantee that PT will give you a list of really dumb looking and totally easy stuff to do that you will think is useless, but I also guarantee it will work if you stick to it.

>>40266504
I know a kid who benched 2pl8 for reps and got leveled by a kid who repped 10ers(lbs).

it means your strong, which is definitely good, but it doesn't mean you have good genetics. Things like short legs, arms, insertions etc. are good for lifting but bad for most traditional sports.

>>40266467
Hopefully all of us are in different training groups so we end up with all the different PM 2k17 versions.

>>40266526
Also common misconception is that a good bench = strong punch. It does not carry over nearly as much as a lot of lifters would like to think.

I do 235 for reps now (3x5 paused) and quite frankly my punch is shit. I am practically a delicate flower.

>>40266526
A single performance is not indicative of potential. Also those exact body proportions would make you an excellent track and field thrower, hockey player, baseball player, wrestler, and others. Traditional sports means what exactly?

>>40266546

>235lbs 3x5

>good bench

Is this a joke or something?

>>40266525
Cool bro. Ill look into some physical therapy for the general area. If it becomes reccuring am i pretty much screwed. I assume ill have to work into pretty low even after a few weeks

>>40266522
>>40266509

not even kidding. i go through life in sort of a null, dumbed down, zombie state

i never feel happy, i never feel sad, i just exist as a blank human being

i can't show real emotions, i have to fake it to seem normal when interacting with other human beings

i know when a person makes a joke, i know that i have to fake a laugh

i know when a person gets emotional, i have to fake empathy

i am the fakest human being on this planet

New
>>40266556
>>40266556
>>40266556

>>40266565
Fakest human next to me asshole...

>>40266320
Prioritize your buddy imho. Postpone skills test a day or two.