/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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>>40278710
THICC EDITION

T O M M Y
O
U
C
H
D
O
W
N

>>40278710
>>40278787
>>40278787


Brandon and winnipeg are kinda ok. everywhere else is native infested shithole

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I claim this post and all following posts for my dear sweet and sick friend Twink Alex. His squats are just as bad in person as on video.

>>40278924
I want to believe he'll hit depth one day. At least he's well on his way to breaking the good morning wr.

>>40278935

His depth on his squats were all really good on Saturday. At least 60% were ugly as can be though.

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>that fuggin comeback

HAHAHHAHAHHAHHHAHAHHAHAHAHHAHHAHAHA

FALCON NIGGERS GET SHAT ON

GREATEST CHOKE IN ALL OF US HISTORY

>>40279108

>greatest choke
>anything but 18-1

>>40279096
SHEEEEeeeEEEiiiIIIIItttt

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>mfw the bants at work tomorrow

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>>40279133
HAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHAHAHAHHA

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>>40278710
>mfw squatting 3x5 109kg felt lighter than 107kg did on friday
>mfw paused benching 66kg was light as fuck compared to 60kg almost killing me a week and a half ago becasue i hadn't trained paused bench in 6 months
>mfw dead-lifting 3 plates for 2 sets of 5 conventional
>doing OHP 5x5 as an accesory for 47kg after all that was lifht

Why did i ever stop powerlifting? i forgot how good this shit feels, and how juicy my quads look!

>>40279133
>tfw live in new england

The circlejerk is going to be absolutely out of control

>>40279159

Nobody cares about your weak lifts right now, Rasputin.

>>40279178
I do

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CANT BELIEVE RUSSIA HACKED THE SUPERBOWL ATLANTA WON THE POPULAR VOTE THIS WASN'T SUPPOSED TO HAPPEN

#NOTMYSUPERBOWL
#RESIST

>>40279185

Okay, Dino.

>>40279178
My point is that i'm using more weight, and it feels lighter. I'm coming back rapidly, and this time i'm going to stick with it

>>40279194
7/10 made me giggle

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>>40279217
>>40279159

It's not much, but progress is progress :)
Happy to hear you're motivated about training.

>>40279217

You better. Come back when you can deadlift 405.

>>40279239

https://www.youtube.com/watch?time_continue=30&v=t_KEM4dpanM

>>40279258
im not leaving in the mean time

>>40279253

Fuck, I love this style of sumo

>>40279300

>look at this style of being a girl
>I love it so much

:^)

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>>40279380

Don't you have a septum piercing?

>>40279391

No, that's sabre. I'm tattoo and piercing free.

Pic related is the last photo of my face I will ever post in /plg/.

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>>40279418

morrisseydoesgomad.jpg

How could you guys program a 2 days dup for squat and deadlift?

Looking for ideas to compare to mine

Having trouble hitting depth on the squat.

I notice that I can go deeper if I open up my foot angle quite a bit and narrow my stance. However, my knees seem to track very far outwards when I do that, and I'm not sure if that is safe.

Also the reason I can't hit depth with a wider, less open stance is because it causes sharp pain in my hip sockets, possibly impingement?

>>40279534

Been eating at a surplus for 11 months now kek, gone from ~195 -> 221. Getting chubby.

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>friends cancelled sushi date because their brother's car was stuck in snow
I FUCKING hate the snow season

Abs guy here

Just woke up at 4:30am and can't fall back asleep
Abs feel like they are under so much pressure
Actually beginning to get kinda painful
Full of anxiety and worry

:(

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>>40279635

>reposting my rares so quickly

C'mon lad at least wait a day.

>>40279649
that was saved onto my comp for literal eons

if you posted that recently that was you devaluing them

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>>40279632

I just realised, if it was a tendon tear you should have a big purple area around your abs.

So yeah I don't think this is the case.

This is really weird.
Can you describe more about it?

>>40279655
>Created: Saturday, September 10, 2016, 9:33:28 PM

yeah this was you devaluing them

>>40279655

I don't remember posting that one before but you're probably right.

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>>40279664
fuck you, you stupid fucking little boy I'm going to crush your skull if you so much as even post anime one more time

>>40279688

Correct me if I'm wrong but didn't you used to invite trappy to the "Panzer cave"?

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>>40279688
Off your meds again cuck?

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>>40279688

nice b8, m8.

Is being able to dumbell bench (combined) your own body weight for 5 reps considered strong?

For example if you weight 160lbs, benching two 80lb dumbells for 5 reps.

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>>40279701
we had to discuss the future of the plg

but the little boy chose to say no

so now hes going to be just another victim of the big grinding gears of my existence eating up all in my path

we could have worked together

we could have made a real future

but now I must consume him

>>40279702
mommy had me tested when I was little and they said I was fine

>>40279703
check under your bed at exactly 4:19 AM this night

if you fucking dare

>>40279649

>I didn't see his face

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>>40279718
Try getting 4chanX

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>>40279724
STOP

YOU

ARE

CRASHING

THE

MARKET

THERE

WILL

BE

CONSEQUENCES

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>>40279724
SEVERE

CONSEQUENCES

WILL

BE

BROUGHT

UPON

YOU

NONE

SHALL

SEE

REDEMPTION

>>40279724

>Saving the thumbnail

Good lad :^)

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sigh

>>40279688

Good job baiting everyone. Not that the baits were good or anything but I guess it takes a special kind of autismo to be able to do it every day even with the shittiest baits and still get everyone to respond.

>>40279707

We have very high standards for what we call strong, so you're asking the wrong people.

E S M E R A L D A ?
S
M
E
?

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>>40279743
I did it on purpose lad. Can't depreciate the value of rares too much can I?

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>>40279724
ET

UNIVERSA

DOMUS

TUA

IN

VOS

MORTEM

INDUXERO

DILIGUNT


PROXIMOS

VI

GENERATIONES

>>40279573
also, I feel the same pain when I do this stretch: https://www.youtube.com/watch?v=FxGqzbuaMjU

essentially can't move when I get into this position

>>40279733
>>40279737
>>40279753
All me

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>>40279744
>it takes a special kind of autismo to be able to do it every day even with the shittiest baits and still get everyone to respond.

its the effect of my persona

none can resist me

also you posted anime

now prepare for the consequences

look underneath your bed at exactly 3:17AM this morning if you even begin fucking dare to see if I will be there waiting for you

>>40279750

I figured that was the intention. I appreciate it. Panzer probably does less so.

>>40279771

Jesus hell you are annoying

>>40279664
Sorry, tried to go back to sleep

I just managed to do a sit up in bed, but I had to brace my core and it hurt quite a bit.
Its as if my abs are swollen? As in they feel like they are being squeezed / under pressure.

They've started to hurt when I touch them, and do sit-ups, like a strain. So I'm guessing it's just the weirdest strain ever?

I can feel them as I toss and turn in bed, as if they are swollen, they are uncomfortable, feel almost in the way.

Its definitely painful at this point to sit or lay in certain positions. Not extreme pain by any means, discomforting pain.

>>40279784

He's like your cousin's child who's been diagnosed with ADHD. Hate him all you want, you will never be rid of him.

>>40279784
t. literally who tripfag

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>>40279784
cant stay away can you

cant resist the temptation to respond to me

cant have me filtered for long

thats because I am inside you

inside your mind

my presence has manifested a permanent place in the crevices of your consciousness

in your dreams

I am there

when you doze off in class into a day dream

I am there

when you absent mindedly respond to me

I am there

and I always will be

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>>40279813

>thats because I am inside you

l-lewd

>>40279837

Now, just don't be like Joffrey and keep responding to him. That's how he wins.

powercleans fucked me pretty hard today.
>terrible wrist mobility
>powercleans turn into a normal clean
>bar not touching thighs
RIPPETOE HELP MEEEEE!

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>>40279837
you and I both know you cant keep this charade up for long

I have already worked my way into your psyche

I will be with you for the rest of your life whether you want me to floating inside of your subconscious

waiting for you to remember me

maybe you see a frog and it reminds you of me

maybe a well crafted post to upset you and tug on your emotional strings

whatever it may be

I will be there

waiting

and forever occupying your psyche

>>40279850
doing powercleans is for fucking nerds and serves no purpose

>bar not touching thighs

literally what

>>terrible wrist mobility

stretch them you shite

>>40279847

Mate, I'm proud of myself for figuring out HOW to filter him, I don't think I could turn it off if I tried

#oldmanthings

>>40279869

Learn something new every day.

Nn /plg/ I'll see you all tomorrow!

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I must ask

how does it feel

knowing I have absolute power over every single last one of you

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>>40279850

https://www.youtube.com/playlist?list=PLGYKQZg-b1FYhl4P8OnCd_C2v2tjOC55X

https://www.youtube.com/playlist?list=PLGYKQZg-b1FaJbNrQrwYXkP0BVDKdTpPy

>>40279868
then what do u recommend lord banzer

>>40279909
Don't replay to the resident autist newfag.

>>40279909
Full cleans are literally fine

What was the other shit you were complaining about

>>40276507
>Don't tuck or retract your scapulae during OHPs.

oh shit

someone told me to retract your scapula in every major lift but I guess OHP is to the major lifts like "i" is to vowels

how much have i fucked my shoulder

>had 1 hours sleep
>can't fall back asleep
>just laying in bed thinking of sex for hours
This is the sexiest kind of hell

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>>40280090

If you don't have supraspinatus inflammation/tear now, you're fine.
Stop doing it though. Let your scapulae rotate :p that's what your serratus and traps are there for.

vid related

>>40280090

That someone is an idiot.

There's a lot of lifts where you want some level of shoulder retraction but probably a majority where its either undesirable or impossible.

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>>40280115
>tfw no sex since september 2015

>>40280138
>tfw sex soon
Probably

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>>40280154
ree Tbh

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>>40280138
>tfw the anniversary of my dry spell is coming up
>3 years and counting
>it's almost Valentine's

>>40280171
When I say probably I mean probably, as in there is a probability.

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>>40280180
>>40280175
One can only hope

>>40279805
Go to a doctor, you idiot.

What can I lift tomorrow that doesn't require abs?
Mine are broken obviously

I'm thinking seated press? Maybe could get away with curls...

>>40280289

Light seated pressing, maybe. Trying to go hard on it is likely to be about as fun as benching would.

>>40280300
>Trying to go hard on it is likely to be about as fun as benching would.
You. I like you.

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Just bought the shirt in pic related today. How much can I expect to put on my sbd with it?

>>40280335
disgusting and unfaithful. I only like pure 2D girls.

Tfw no sex for 2 days now

Might have to slap around the gf desu

Just sneezed with my ab cancer and it felt like my abs just ripped in two

Holy sht

>that trappy attention-whoring making thread about herself
your autism wasn't satisfied having your own personal general now you need all of fit to pay attention to you

Please get a job/hobby. I know, how about you take up POWER LIFTING. This is why I don't post here and can't stand this place. Some light fun here and there like blue shoes is nice but making it all about one big joke circlejerk is really repetitive.

>>40280638

>implying

I'm the one who made the thread

>>40279753
>VI
My friend, you copied page number with your quotation.

>>40280335

Well, Trappy has, like, seven of those shirt, and >she can total almost 500 lbs.

>>40279194

Kek

>>40279771
>its the effect of my persona
>none can resist me
Or maybe people are kind, they like to assume poster's good will and to leave no post unaswered.

>>40279847
>Now, just don't be like Joffrey and keep responding to him. That's how he wins.
No, that's how he loses. Nothing is bait for a freethinker.

Panzer is my little bitch

Panzer, get back in the cage.

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>>40280792
i thought weasels are the ones in cages xDDDDDDDDDDDDD

>>40280354
>disgusting and unfaithful. I only like pure 2D girls.
but pure girls are faithful to semen. virgins are disgusting.

>>40280812
I only fuck virgins

As is life of a Chad

How do I prepare for powerlifting without any equipment?

I have a pull-up bar.

>>40280837
bw work: push ups and bw squats.
But the only way to 'prepare' for powerlifting is to start lifting. numbnuts.

>>40280828
>I only fuck virgins
so you fuck yourself?

>>40280881
No but I fucked your mom

Now GET OUT IF MY HEAD I know I made you up

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>>40280138
>tfw had sex twice yesterday, and am going to get it everyday

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How do you guys feel about above parallel paused squats as accessory?

>>40280837

ss+gomad

>>40280809

>ywn be panzer
why even live...

>>40280638

I only saw it cause they shared on discord lol

honestly if I was a janitor I'd delete those on sight.

zzzzzzzzzzzzz

>>40281004
legit question... do you even powerlift?
what sense does that make as a trap?

You posted one thread about deadlifts with old info and you have been on plg 24/7 ever sense.

>>40281004

If they're missing slightly above that point, it would probably be useful. Same principal as work for any sticking point - take away momentum and make em start slightly below where they actually fail.

>>40281004
When are you coming back to bobby's discord.
On the run from the fun police still?

>>40281004
theyre better because you keep tension instead of resting

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>>40281020

I'm a weightliftshh
and I coach powerliftshh
bleh blum


>>40281047

I'm a wanted girl
public enemy number one
understand?

nah I'd rather not join public chats anymore. and not get involved with people who love drama or have issues with ego. bleeeh

even if people would apologise, im comfy as is and I'd rather stay this way. I already have enough bullshit to deal with on 4chan, not looking for more of it.

and also i dont wanna talk about outside drama here anyways this isnt the place for tgese tgingsm kets just be friendos anon 9hug time* (is best time(

>>40281026

yeee idk

at first I was thinking it's great but now I'm in two minds about it.

I'm thinking a full squat with pause at the sticking point might be better... or maybe both? hmmmm hmmmm still closed... hmmm
idk im halfawake im not even sure what im saying anymore
but i value your opinion anon thanks so much you're the best <3 please continue being awesume and making this a better community
alsooo uh
im not being ironic tho youre cool kewl pew pew

maybe [ojm pin squats....~~~ maybe hmm tsss jumpong squats no thats rip kness kek
mayne like just idk probably just like volume paused with like 75=80% for 2 reps then maybe pin squats with pause off the safeties withhhh 85 1 rep maybe box above paralelelll with pause but not resting like 90%? maybe 2 reps here idk. definte;y 95-,maybe even 100% for 1 rep tho mauybe good for stuff abd stronger . maybe only at the start no after like the tchh 2nd likek end of 2nd week? maybe 3rd mid... maybe ;lowed the deadlioft maybe i ride maybe u walk maybe i drive tp get off bbyy ;;;;;;;;;;

is it even ..a IMean boris had some 90%s tuff here that I removed to place emphasis on amgne snd soj0;ll stest for kmermij aftr the ksfi met
arllr
larrrrr
rrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr
m
fug
do lik,e overmax 95 instead i 0putj back but [artil osntead

ds i have to reviee oiel thes vench ]ercrenttages tio my dude

>>40281147
Time to sleep,you're getting blueshoes'd

>>40281147
Nice. I respect that you're part of the #no-discord-crew

Discord is for LOSERS

I slept 1 fucking hour
Have to get up in 45 minutes

Rip lifting
Rip social interactions
Rip My will to live

>>40281147

n forgoot neeeds more 70 5 reops i might do actually a 7055% ladder 5--3-7-2-6-4-v fuc can it even be done with two twetnty faives
not reg suqats i needs somethgin like

jus i dont remebmer

andmove fingres out don't forgetc bencj nononnm more ofs pink rings
if thoracic soutlte triggsser apgain also have tl ask about triceps fi f if it's still throbging thpkkell,m llllnnp''''''''''''''''''''''

>>40281004
>ss+gomad
not possiburu

>>40280851
T-thanks

>>40281205

good jbo anpn im prood pf uyo hug

please let mem knowa iaf roooltator cuffffo;;ls

>>40281212
' owe
pewpwe squats like pistolll or sgrimp anddddddd dddddddddddddddddddo chinuops pullpjos ad glluet aham raises


dont forget ddips

>anon is killing plg

>>40281223
7r5% orrprobalby 4 resps

ty f0r everyhhthig anon hugg

a0non isnt a bad 0poerson]

he hgas a gooid heart

>>40281223
>>40281234
Can you type legibly? please?

>>40281245
I'm sure you havea good herat, too, but this is th einternet and could you try to be civil?

Couple questions about SS.

Is it better to not to alternate the weeks so that it's always ABA which means I'll be benching and pulling every Monday and Friday?

Is it possible to squat in off days as technique work or would the load be too small?

Was I actually the problem
Or have I got that idea in my head from thinking about it too much

Why do I literally never have the bigger picture reee

>>40278710
Damn he looks dyel af

>>40281471
He looks natural
As god intended

Was trappy drunk?

>>40281490
Being violently molested by Felipe actually

>>40281482
Nah he looks like a dyel natty
But thats what you get when you do only strength training i guess

>>40278713
Where should my lifts be roughly before starting sheiko?

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>>40281609
its all dependant on training history and weight class. ideally you should start beginner sheiko after texas method/madcow or any other intermediate program.

>>40281635
Training for roughly a year. Lifts are above or around 1/2/3/4
183cm 85-86kg (started at 70kg)

>>40281690
Reps or 1rm?

>>40281816
1RMs
Only been deadlifting for 6 months though.

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I want to bench again today but being benchlet (90kg bench while 170kg+ squat and 190kg+ deadlift) I need to get things right.

Give me instructions like for total newbie and I will hit bar only until I get form correct

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>gf squeezes my butt whenever we do it missionary

thanks plg

>>40281840
Push harder.

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>>40281866

please no jokes of me

>>40281234
Blueshoes?

>>40281336
No and no

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>>40281336
you'll made gains either way

so this evening, do i:
a) go out for drinks with a pretty girl
b) do deadlifts in a hot room surrounded by sweaty, muscular men
unironically having trouble deciding

>>40282393
go out for drinks unless you're world clasz and about to break WRs

what are blueshoe's 1rms

>>40282288

Gentle reminder guys

>>40282401
60kg bench
120kg squat
160kg deadlift

>>40282400
>unless you're world clasz and about to break WR
wont be doing that but i might break a pr for triples

>>40282423
>tfw have the same lifts as blueshoes (apart from my bench is 40kg heavier) but i have much more muscle mass
it's not FAIR
it's like i never made noob gains, everything has been fucking hard work from the get go

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>>40282400
Shit i guess no drinks

Making gains and losing body fat, how long can i expect this to last.

Im eating at maintenance or below, losing like half quarter of a kilo a week and upped my bench by 5kg this cycle of canditos 6 week.

Is bulking a meme, have i finally got my nutrition right for a recomp.

>>40282554
Impossible to say, just keep going for as long as you can. This is the "ideal" state.

So I'm lifting again after a knee injury but should be okay now. I didn't have much strength before I stopped but even less now but I'm sure it won't take long to gain it back.

Current working sets for 5s:
60kg Squat
110kg DL
60kg Bench
50kg Press

What's the better choice without memeing me?

GSLP or Nuckols 28 Beginner?

I'm leaning towards Nuckols since I like the variation and also it's a little easier to perfect my technique with smaller loads but something like SS/GSLP would be faster for my squat? I can hope for 2.5-5kg/week on Nuckols.

Advice?

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>>40282658

do nucklos and squat 3x a week, dl 1-2x week, bench 3x week

>>40282639
Almost 500 wilks score isnt that like elite as fuck?

Over 700kg total

>>40282671
Thx that's what I wanted to hear

>>40282677

not if hes 95 pounds and that would explain why hes a virign

Why the fuck does hiroshima only hire porno addicted cuckolds to do it for free?

Guys I need to take a shit but I know I'm gonna be on the toilet wiping for 30 minutes because of hemorrhoids.

What should I do?

>>40282769
Are you at home or in the gym???

If at home wipe in the sink, squat over it and rinse till clean.

>>40282769
Just don't wipe

>>40282857
if at gym do this anyway

>>40282620
Hopefully it lasts, gonna hit a PR today if all goes well.

1 hours sleep
Shit long day
Half a can of monster sugar free

What's the chances I'll hit some.PRs?

>>40282921
#buildmomentum
#doyourjob
#touchdowntom
#undisputableGOAT

>>40282946
Just the motivation I needed
#teamorange
#takewhatsyours

>>40282957
#teamredwhiteandblue
#teamfiverings

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>>40282921
Take what's there, but remember strength doesn't care.

http://articles.reactivetrainingsystems.com/2015/11/30/strength-doesnt-care-by-mike-tuchscherer/

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>>40282921
#takewhatsthere

>>40282921
#strengthdoesntcare

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>ywn be a poet like Mike T

>>40282921
In situations like this what is the best option? Lift and be weak or lift another day?

Have similar problem, im working 12+ hour shifts and then a couple hours traveling, im so much weaker on days i lift because i go after work, and cant go before because gym isnt open.

I still go an lift as to my routine but i often miss a few reps, but when i go from rested i hit a new pr.

>>40281690
>>40281826
So should I start sheiko?

>>40283211
If you want to.

You could probably squeeze out a good amount of gains by doing some kind of weekly progression and HOLYSHITPLSEATMORE, but Sheiko could be better in the long term and in terms of developing technique etc.

i want to die

>>40283229
Is 16kg not a lot of body weight to gain in about a year? Thought it was pretty average gain.
I find it hard to squat more than twice a week without knee inflammation

>>40283248
Who is the you that wants to die

>>40283294
Sure, but you're a tiny tiny boy, considering you started from skeletor.
>I find it hard to squat more than twice a week without knee inflammation
This is solved by either/or a) fixing form, b) correcting imbalances or c) adding mobility work and stretching.

But yes, you can do Sheiko (beginner) if you want to, but you could also do something with weekly progression.

>>40283318
I only started getting knee problems when I started doing paused ATG squats.
Yeah I've been working on mobility every day for a while.
As for form I've been told it's solid, I can get into good positions and have good bar path but obviously form is a constant WIP for everyone

Thanks, I'll keep up the mobility work and obviously keep eating

If I do Nuckols beginner 3x bench, 3x squat and 1x DL. What accessories can I add and where/how?

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>>40283381
>I've been told

Record it and see for yourself, don't rely on others.

>>40283038
I think the best option is to adjust the weights according to how you're feeling. Check resting heart rate and grip strength, for instance. If it's normal you can train like normal, if they're off you can lower the weights a bit so that they more accurately describe your fitness that day.

>>40283429
Post your weekly layout.

>>40283595

M
Squat
Bench
Deadlift

W
Squat
Bench

F
Squat
Bench

Push press should be 90kg but it's 80kg
Strict press is 70kg

What am I doing so wrong

Been so depressed and things seem to get worse
>people treat me like shit
>failing classes
>get anxious and worry about things
>losing lots of sleep by worrying all night
>losing more and more motivation to keep trying
>tired
>let people walk over me because tired and can't don't care
>cycle repeats

Digging myself such a grave :[
I know none of you care but damn do I need to vent

>>40283840
>>>/r9k/

or talk to a healthcare professional

>>40283840
lol fag

>>40283661
I reckon you'll be pretty tired on M after the deadlifts, so here's a quick suggestion:
M
None

W
Dips
Any horizontal pull

F
OHP
Any vertical pull

Week 1: 2 sets of ~10 reps.
Week 2: 3 sets
Week 3: 4 sets
Week 4: 5 sets OR 2 sets with increased weight

If you're thinking about arms or core or whatever, follow the same loading protocol. Do them whenever you feel like it.

>>40283661
>squat and bench 3x a week
I would die of boredom. DIE.

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>>40283940
>not benching AT LEAST 3x a week
>making progress on bench

choose 1

>>40283661
Do chinups on the days you don't deadlift

>>40278710
>powerlifting
>sport

when will this meme end

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er... sorry about that ;;

here's a good song https://www.youtube.com/watch?v=fg2yeAQX38c

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>tfw not beating my 495 squat today

Whelp that means I won't be beating 525 deadlift. Just gonna use those to build momentum. Maybe I can beat 300 bench though.

>>40283970
I benched 4x a week and I made so little gains

Now OHPing 4x a week and having a blast

>>40284017
A song is not enough
Post your pussy

>finally proficient in all lifts according to symmetricstrenght.com

good feel, recently gains have been amazing
time to lose 10 kilos

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>>40284049

s-sorry }:

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>>40284017
this one is more comfy pleb

https://www.youtube.com/watch?v=dLHtV_S2HZw

>>40284040
No gains benching 4x a week? Strange, as soon as I bumped up my bench volume I saw a huge increase in my bench. Maybe you were overworking yourself?

OHP 4x a week sounds fun af though. The set is always easier when I clean the bar up as opposed to unracking for some reason. Most I did was 145 3x5, which wasn't exactly hard to clean. I'd imagine as you get stronger and stronger cleaning the bar up beforehand will get more and more taxing, unfortunately.

>>40284079
I want to see your VAGINA

>>40284085
I'm lazy, I use free standing squat racks to ohp lol

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>>40284105
I do that too when I'm not in the mood to clean it. Just saying, try 1pl8 OHP by unracking it from the squat rack and then do the next set by cleaning it from the floor and see if it feels easier.

I GUARANTEE that it will.

>>40284017
>drunk on a Sunday
degenerates >>>/out/

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>>40284088

m-me too

>>40284085

stop making that big face :T

>>40284124

i-i wasn't...

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holy hell. i just bought a pair of cycle shorts and they're the most comfortable thing i've ever worn.

feels like i'm wearing....nothin at all....nothin at all....

would recommend

>>40281004
>b-believe me guys I don't want attention!
>*posts pic of herself*
>I-I don't even want to namefag!
>*namefags outside of plg*
>h-honestly I don't know why people talk about me!

please just stop

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>>40280669
>implying you're not trappy
I honestly wouldn't be surprised if you'e not with how pathetic the attention whoring seems to have become

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>>40284224
just a reminder

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>>40284192
You mean this one?

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>gym has 2 big rooms
>4 squat racks in one, 3 in the other
>be in the second room, squatting in rack, other racks being used as well
>finish a set, 2 more to go
>some guy shows up and asks how many sets I have left, say 2, he's like okay
>puts his shit down by my rack
>takes a few steps back and starts stretching & warming up
>I'm resting between sets and this guys just hanging around, warming up right near me and staring at me, just fucking waiting
>rest over, start squatting again
>set was complete ass
>can't focus, can't squat right, struggle
>while resting the guy is still there, still "warming up", still looking at me
>rest over, squat again, set is even worse
>immediately when I rack the bar he comes up and says he'll take the weights off
>go to other room to continue my workout
>none of the 4 racks in that room are being used
t-t-thanks

>>40284244
it's fucking disgusting but more annoying that she even found an excuse to share it

>h-haha it's not like I wanted to share it! ^_^

>>40284244
is that actually trappy?

holy shit whats his problem

I feel like I'm reaching out to nobody
Like I'm putting my hand out on a ledge that isn't there

Emotions are so fucking gay

>>40284272
kill yourself, no one cares

>>40284272
have you tried...not doing the thing??

guys there's no food in the house and i'm hungry asf, it's making me anxious and angry

>>40284281
I want you to kill yourself instead

>>40284247
People like that are the worst. They make the whole situation awkward and make you feel bad for resting.

If you're gonna wait at least go stand somewhere else or walk on a treadmill for a few minutes pretending to do something for christ sake.

>>40284286
All I do is lay in bed and things just seem to get worse

>>40284293
You guys have autism.

It's a human interaction. Get over it.

>>40284247
why didn't you just ask him if he wanted to work in? wtf?

try this:

"yeah bro, i'm just taking a break. go ahead. all yours"

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>295 was RPE 10

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>>40284306
Become a tranny.

That increases the chances that I won't have to see your whining anymore to 41 %.

>dyel?

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anyone else smell like feet?

>>40284321
That's still a good OHP

>>40284321
wow 295kg bench is pretty impressive

>>40284325
Nice. But I doubt most people get it.

>>40284331
>get it

kill yourself

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>>40284321

hey 295kg is a decent squat for your weight class :3

>>40284257

lmao I didn't even had a trip or name back when I posted those photos.

but when these things get posted once, anons will just share it back and forth forever. they've been around boards and websites that I have literally never visited.

just how it goes. it's always there to haunt me.
my own fault in the first place, I'll admit, but these being reposted have been out of my control for two calendars already.

>>40284246

>retarded RDJ cousin

>>40284224

Wow are you a time traveler from 2015 or something?
I haven't read a shitpost about that in years!

>>40284325
Yeah I lift quite a bit how about you

>>40284331
Haha suicide rate so obscure and funny oh haha

>>40284329
>>40284330

It was bench
In lbs
Reeeee
Still hit 300 last week

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>>40284306
>all i do is lay in bed all day
>i'm so depressed
>things just seem to get worse

hmmmm....

is he dumb?

>>40284346
I don't do anything and things just get worse

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>>40284306

>All I do is lay in bed

There's your problem

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>>40284346
Who gave you permission to save my snip...

Stop responding to the attention seeking retard

not talking about trappy btw, the other one. tho stop respondingt to trappy also

>>40284355
I'm laying on the floor currently
Surprised you'd object to that

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>>40284353

Yes that's how the universe works welcome.
https://en.wikipedia.org/wiki/Entropy

>>40284341
>Yeah I lift quite a bit how about you
What are some recent personal bests?

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>>40284353
>I don't do anything
>things just get worse

have you tried....doing something?

i know. crazy, right?

>>40284357
i did, thanks paul

>>40284365
what went wrong there?

Does anyone here do some kind of martial art?

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>>40284365
>Yes that's how the universe works welcome.
>https://en.wikipedia.org/wiki/Entropy

Try this one:
>https://en.Wikipedia.org/wiki/man

>>40284369
I haven't PRd in any time I'd call recent
.. I squatted 4pl8 once or something

>>40284374
>>40284365
>>40284355
Just because I'm depressed doesn't mean I can't jest

You are pretty sick people though

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>>40284382

Block the blood flow of one of these and you black out quickly.

He wasn't injured though, don't worry. Just gotta keep the bar on his shoulders/chest instead of neck.

>>40284393
>jest
your life is a fucking jest

>>40284365
Except for the last 14 billion years things have been becoming ever more complex and ordered.

>>40284398
I know yours is

Wow this is boring

>>40284400

wow einstein is that you?

>>40284396
heh, the more you know

>>40284402
stop, that's low quality

Someone tell me about trappy

what makes him/her/them an authority?

>>40284409
You're low quality

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>>40284409

Yes it's one of the reasons you have to be mindful when checking for pulse on the neck.

>>40284411

>authority
>me

lol?

>>40284411
it trips, and trips are superior to anons

t. it

>>40284411
Shes a big girl :3

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>complaining about hitting rock bottom
>not just getting a pupper

Pic related
Your only true best Friend

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WAWTT famalam?

>>40284427
If you're not an authority, why is your advice worth anything?

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>>40284435
>tfw no irish wolfhound

>>40284269
this is the guy giving you tips on your routines anon

>I-I don't have to l-l-lift, I just do research and squat sometimes :)

>>40284336
>it's always there to haunt me
>p-pls believe me guys not only do I not want attention I hate it! *posts another tummy pic*

>>40284438
LISS
Yoga
12min each of back and abs
Sauna

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>>40284442

In what world do you live in that the only people who can say anything are authorities?

>>40284464

>posts another tummy pic

Yeah, back in 2015 before I started tripping.
Have you been in cryogenic sleep or something?

>>40284438
hows your erections

>>40284435

Are you the anon who was debating about getting the malamute the other day?

>>40284400
>I don't know what the sun is or how it works and I think I'm the universe

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"Those who have done something many times to a proficient level do not have an advantage over someone who has only done it once" - Trappy chan

>>40284438
I did
70kg strict OHP
80kg pathetic push press of patheticness)
80kg seated OHP
Incline dumbbell bench (was in lbs so dunno)
Dumbbell flies
>dumbbell rows (only back work lmao)
Barbell curls for 21s

Just training chest and arms cause I've got a party coming up and well......

>>40284489
Yeah, I will get one, but after doing some reading up on taking care of them I will get one when I am able to spend more time with it.
Busy schedule at the mo

>>40284479
Because someone who has knowledge + has tested it and realized the nuanced details need to be brushed for the individual, will be better than someone who googles it.

You realize you base all of your knowledge, every routine, form, assistance exercise...these are developed by people who have DONE it or saw a need for it when it did not exist?

New
>>40284448
>>40284448
>>40284448

Early!!!!!

Post when this thread reaches 300

>>40284500
lmao, trappy btfo

Keep posting bud, you are the autist we need to balance this shithole.

fight fire with fire, na mean. or autism with autism

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>>40284502
have you bought a nice t shirt yet

Nice fitting ones are like $5 at target or old navy

>>40284500
I'm sure there's a message here but it's kinda going over my head

Thread for powerlifting

>>40284491

>>40284491

>>40284491

>>40284491

>>40284491

>>40284518
>24 posts early

whats your issue, why do you want the OP so bad you do this?

>>40284528
ANOTHER early version

you idiots need help

>>40284522
Kek, you really didn't like my shirt? Its a shirt only party and I hate shirts.

>>40284534
Cause I knew trappy was about to do this
>>40284528
Second time he has done it :(

I was gonna wait but then he made a thread so idk

>>40279664
I am actually a license physical therapist

are you actually trying to diagnose and treat muscle tears via the internet?

I have a legal team if anyone wants to launch a lawsuit of this transvestite has ever caused harm to you indirectly

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>>40284500

>weightlifter
>not powerlifter

Seems like you were wrong AGAIN.

>being wrong about literally everything you say

lmao @ your life, why do you even come back here

Fun side note: Guess who here is also a weightlifter? ;)

>>40284516

>Because someone who has knowledge + has tested it and realized the nuanced details need to be brushed for the individual, will be better than someone who googles it.

Yep, that's why people usually value my opinion on things. I have the knowledge, testing, can cite sources, and actually address nuanced issues with a neutral point of view letting the reader form his own opinion (like the lats in the bench press issue).

>>40284534

I'm only doing it to strictly avoid dog/I'm depressed/elliott smith threads and keep the OP about powerlifting.

>trappy shit posts when drunk
>argues with trolls for an entire thread
>posts his face, boyfriend and dick

>gets mad when the OP has a picture of a dog

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>final week before skills test
>triples at 80% felt a lot heavier than I'd liked

>>40284561
why don't you post webms of your lifts?

>>40284411
nothing makes him an authority

he treats fucking giving advice on 4chan as his job

>>40284576
>face and dick
share please. PLEASE

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>>40284557
>tfw someone takes roleplaying on the internet so seriously you start worrying for their mental health

>>40284386
yes i do jiujitsu

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Anyone have a quick and dirty NOL and number of sets in all the different Sheikos?
[spoiler]I know I said I'd make it for the Dietmars last summer, but, you know...[/spoiler]

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>>40285420

I have this one https://docs.google.com/spreadsheets/d/1sYDtyz7wivCz12_g2o-YindKSlFYFRd_lDiyRwg5LDM/