/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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>>40284525
I have personally had sheiko coaching me for a long time

trappy and I argued that someone who has lifted, especially to an advanced level, will be better than someone who just reads and has never done it to a novice level (only a few times)/

So I actually emailed Boris asking him
"I have a colleague that claims you have never lifted, or that touching a barbell is not required to teach, what do you have to say about that?"

then I gave him several paragraphs explaining how I regard him as the best and to not be upset because I asked and cried myself to sleep after sendign the email

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>>40284505

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>>40284727

File: Yuki Fukushima 190kg Bench warmup.webm (2MB, 800x450px) Image search: [Google]

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>>40284733

>took time off benching (10 months) to focus on pressing
>Did it with crap programming
>tried again yesterday
>can still do 120kg 1RM
Was without a meme arch as well. Lol at you cuties.

What is the superior type of notebook for recording lifts?

Larger A5 with week to page or a small flip A6 reporters notebook with a day on each page?

I'm automatically trying to decide

>>40284909
Autistically*

>>40284909
just scribble shit in the margins of your sheiko sheet and shove it in a duo-tang you've decorated with glitter glue.

>>40284909
I use A4 planners, 4 days (one week) per page with margins in which I scribble shit down such as minor injuries, form cues I learn, explanations for poor lifts etc

But I have a home gym so I can pen this shit down without looking like I'm an author trying to fit in gym time

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>>40284909

>not using the mobile phone

>>40284495
post your feet

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is c6w even good for deadlifts? I feel like mine doesn't go up the whole 6 weeks, squat is doing fine though

>almost failed last set of first round of squats
Rip

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https://www.youtube.com/watch?v=KMZcZS2UhPg

https://www.youtube.com/watch?v=9nRiY-aSJsE

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>>40285165

I feel like it works great for me but I divided it for more sets same reps

eg. 3x6 is 6x3 for me

>>40285461
You aren't a benchlet, you are a totalet

>>40284491
>powerlifting
>sport

when will this meme end

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>>40285974
>>40285974

You are a roidlet

>>40284495
I ran Sheiko for 3 cycles and made no gains :(

Ran Candito for 5 weeks and made gains on everything hitting life time PR.

>>40284491
Fantastic, a new plg with every retarded thing trappy likes about powerlifting. Retarded programs, coaches that don't powerlift, and Japanese twinks as the pinnacle of bench press technique.

>>40284561

am I wrong or is that only 27.5kg? either way he;'s right you're in no position to be giving advice like you're a respected authority. Reading powerlifting and bodybuilding forums isn't going to give you a grasp of how the nuances work. you're saying you're giving a neutral pov but from everythingyou post you just give your opinions, whether they're opinions backed up by "sources" or not is irrelevant because which source you're using is still your opinion only. Why post your opinion based on someone else's opinion instead of just letting someone give their first-hand experience?

Not to be too personal but let's get serious here, you're a NEET who's really not in top mental condition right now. It's nice you want to help others but maybe you need to help yourself first, and making yourself feel important by helping anonymous novice weight lifters on the internet isn't going to improve your life. 5 years from now you'll realise this yourself anyway.

>lmao @ your life, why do you even come back here
I agree but don't you see the irony here?

also I'm not the anon who brought up your early ops but it's pretty clear others see what I'm talking about

>I'm only doing it to strictly avoid dog/I'm depressed/elliott smith threads and keep the OP about powerlifting
If you set a simple template for OP most people will follow your lead, this again goes back to what I was saying earlier. This funnily enough sounds like that anon greentexting your "attention whoring" earlier, you really are like 0 that just read over what you just posted.

I'm honestly trying to help you earlier you're putting too much value in the internet.


Either way your posts here are very useful for newbies, not saying your help isn't appreciated.

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>>40286250

Oh bby, you're so new.
Seems like you have a cute little fanfic of me in your head, about who this trappy character is and what she does.

Please tell me more about it, I'd love to hear it.

>>40284491

Will you stop making new threads 20 posts early just to satisfy your sheiko-autism?

>>40286548
I really hope you find a new source of happiness because this won't last

>>40286548
She doesn't lift weights, we know that

>>40286548
His post was spot on, brah

nice butthurt tho

>>40286548
>implying anyone needs to know you to know you're fucked in the head


>is a trans
>posts on 4chan all day helping people to feel important

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>>40286584

No butthurt, I'm genuinely interested in his story.
It's just really funny and interesting to me to hear what people seem to imagine about trappy.

>>40286570

Don't worry I don't get my happiness fix from 4chan.

>>40286589
>pretends to be trans
>is really a Brazilian slumrat

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Trap, você é brasileiro (a) correto? Aonde posso praticar esse esporte na locomotiva?

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>>40286624

>na locomotiva

What? Are you using google translate or something?

>>40286710
That's how retarded channers call São Paulo.

>>40286064
which program did you run? the linear one?

also is Candito kill?
I miss the midged

>>40286804

He's just trolling.

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>>40286843

how many eggs you eaten today lads? 8 here

i did 120kilo deadlifts today! Hooray for me =)

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>>40287047

whot the fug

i dont believe you

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>>40287022
>tfw no eggs since last night's night egg

>>40287047
trip on lith

>>40286804
Candito 6 week strength program

http://www.canditotraininghq.com/free-programs/

>>40286843
>>40286843
Lol no im not, lifts have gone up great because you actually push yourself every workout and the volume+weight builds up each week to prep for the max reps in week 5.

Benched my previous 1 for 3 reps today, during Sheiko i never really improved just handled the volume which never even felt hard since its like 80% for 3 reps.

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With RDLs should I go until I feel a stretch, or until my back angle is nearly parallel to the floor? Because if I do the former my range of motion is pathetic, whereas if I do the latter I lose tension in my hamstrings.

>>40288250
As far down as you can without losing the arch in your back is what i always thought was correct.

>>40288403
Without unlocking or just slightly unlocking your knees of course. Otherwise you could go all the way down and i'd just be a deadlift.

https://www.youtube.com/watch?v=dLm5_kjuBmY

ooh im making a very dense and strong odor fecal waste dump right now

>>40284610
>allcapping in a formal email
wew lad

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>>40288783

autismo has no bounds.

>>40287928

Sure, sure.

>>40288798
unblock me (:

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Would you have given white or red lights to this lift?

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Repostan

what do you guys wear when deadlifting to prevent it turning 'callused' over time? my legs arent bleeding or anything but i just want nice smooth legs, should i just wear pants or buy some long socks, will any socks do or just i just buy into deadlift socks?

And when the fuck should one use a belt and knee wraps? no one ever seems to give a solid answer.

>>40288864
reds

t. american

>>40288864

Reds. Freeze at 0:06

>>40288870

Belt is to be used whenever. Wraps are to be used when you want to do equipped, sleeves are for whenever.

If you pull sumo, your shins gon get fucked, nothing you can do. If you pull conventional you should be less likely to do that with socks on. Mark Bell is also coming out with some specific shin guards for deadlifting: https://www.howmuchyabench.net/shop/cuffssleeves/shin-savers/

>>40288913
>completely against sbd
>loves mark bells shit

>>40288864
White. Why is there something that would justify a red light? I am a noob.

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>>40288858

Fine, fine.
Don't do it again.

>>40288877

Well yeah, for us it's pretty clearly off the bench.

But if it's so clear... why didn't the refs red light it? I mean, they aren't blind.

It's probably still touching the bench from their angle of viewing.

>>40288934

Your butt can't come off the bench.

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>>40288870
Are you not wearing long socks or long trousers while deadlifting? You dirty bastard.

"We don't want your DNA on the barbell." - Mark Rippetoe

I wear long football (soccer) socks and still cut my shins up btw, but they help a little nonetheless.

Has trappy finally lost it?

>>40288941
I know that but you can't really see in the vid if his butt touches the bench.

>>40288941
Would give it a red from the perspective given but no way to know for sure

>>40288913
>>40288913
Wraps are not "equipped". And sumo doesn't fuck your shins anymore than conventional. Trips need to stop answering questions, just post your videos and talk amongst yourselves.

>>40288989
Knee wraps are most definitly equipped. Sumo fucks shins up more because you pull the knurling along the shins and not the smooth part of the bar like in conventional. Both statements are true and you're a faggot.

>>40288989
>Wraps are not "equipped"
well they sure as fuck arent classic

>>40288932

Yeah. I know, I'm a hypocrite, but I just love my slanger so much.

>>40288941
>But if it's so clear... why didn't the refs red light it? I mean, they aren't blind.

Yeah, the angle isn't ideal. This is also why we DON'T CHALK OUR BUTT at meets, lads. The refs see that white, and they just assume yer butt's up.

>>40288989
>Wraps are not "equipped". And sumo doesn't fuck your shins anymore than conventional.

Knee wraps are equipped in the IPF, and that is the perspective from which I'm answering. Sumo scrapes your shins because you will have the knurling running up your shins, and not the smooth of the bar, as in conventional.

I appreciate that you're trying to incte some responses tho.

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>>40288941
trappy, help me fill out this program plz, currently have DB lunges and hip bridges on heavy lower bod day. Also looking at this webm do you guys do the valsalva maneuver every rep on your bench or just bench quickly with no hesitation?

>>40289018
You think that kid is using a deadlift bar, or anybody else around here? What if he has a sumo deadlift bar? Classic raw is classic raw, faggot, but you've never competed right??

>>40289026
>but I just love my slanger so much.
yeah ive nothing against mark bell and have a slingshot myself, just never got your shit talking sbd so much

>>40289023
>>40289026
And fuck the ipf. You guys need to stop assuming that anyone in America follows that bs.

Crooked spin can't come to rest
I'm damaged bad at best
She'll decide what she wants
I'll probably be the last to know
No one says it 'til it shows

5 lines
29 words
110 characters

Have never meant so much to me

I feel bad for anyone who isn't impacted by the beauty of this verse

>>40289071
>in America
in that case you would need to stop assuming everyone is from america
bit hypocritical for someone that wants people to stop assuming

>Crooked spin can't come to rest
I imagine he is referring to his childhood and how he was abused by his step dad and how he can never get over it / come to terms with it
>I'm damaged, bad at best
I imagine this is the realisation of his problems, his mental health, he knows it's bad, but what can he do? He has to live with it. It is him who is damaged.
>She'll decide what she wants
I imagine this is the attitude he adopted after being absused and manipulated. He no longer fights his oppressors, he accepts them.
>I'll probably be the last to know
I imagine this is a reflection on his neglect, isolation, depression and solitude. He feels left out, doesn't fit in, like a missing piece of a jig saw.
>No one says it 'til it shows
I imagine this a commentary on how nobody comes to his help until it's too late, until the damage is done and help is obviously needed.
Like an ambulance arriving to the scene of a dead body. It's too late to save him.

Fuck his music is amazing.

>>40288942
Will Mike ever be relevant again?

>>40289119
No, that's what Americans do.

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What sheiko program should I do if my maxes are around 2.5/4/5?

Also flies hurt the shit out of my shoulder, what do for "chest muscles"

>>40289210
He never was. Raw lifters burn out so fast.

>>40289226
and thats what ipfers do
deal with it

>>40289210
Fuck no lol he was neve that good to begin with fucking faggot not to mention he's stupid and a meme
>>40289235
pushups

I'm a 210lbs man but I've decided I want to look like trappy

How do I reverse years of lifting

>>40289251
I don't have to deal with anything. I lift unlimited. I lift free.

>>40289265
Move to Brazil. They accommodate that sort of thing.

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>>40289235

>What sheiko program should I do if my maxes are around 2.5/4/5?

What's your bodyweight?

And you can do whatever. Have you tried cable crossovers?

>>40289265

cypro/spiro

>>40289041

It's recommended to get a new breath for every rep, but if you know what you're doing you can hold the same breath for multiple reps if you want.

As for the program, just chose whatever accessories you like doing. If you don't know which you like, then try all of them before settling for a fixed routine.

>>40289026

>DON'T CHALK OUR BUTT at meets, lads

Good tip.

>>40289308
>What's your bodyweight?
fat, 200 lbs

>>40288913
do you guys just use belts all the time on working sets? seems like you are too dependent on it then right?

>>40289308
STOP

>>40289332
Belt cues your setup and depth.

>>40289308
How to bulldog grip? Ive seen the pictures but im to smart too understand...

Do I turn my hand in, like internal rotation?

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>>40289327

Is that like 90kg? Then go with the intermediate medium load.
If you wanna train 4 days per week, then add the fourth day of the advanced large load to the intermediate medium load spreadsheet.

>>40289343

Pic.
And yes your shoulder should be internally rotated.

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>>40289327

And btw, if you're not competing, you don't need to do the comp cycle. Just test new maxes after finishing the prep cycle, doing a mock meet where you do 3 attempts on s/b/d.

You can do a mock meet after one, two, or three prep cycles - whichever you prefer.

>>40289054

Ehh, mark bell doesn't sell a $110 singlet. Not a fan of how expensive the Gangsta wraps are. Buying some Titan wraps next anyway.

>>40289071

>America

You need to stop assuming everyone is from America.

>>40289308
>Good tip.

One of the better tips I have ever been given. TY Randy Yee.

>>40289332

I use my belt of topsets of Deadlift, all sets of squat, and all bench sets (although I don't really think it benefits bench too much, just more of a comfy thing). I prefer to use my belt on all squat sets and squat variations, because a weakness of mine is "filling the belt". Remember that using a belt is in and of itself a difficult skill.

>>40289308

>Marcel

It hurts too much

>>40289343

I setup by making a triangle salute to my illuminati overlords, then rotating my hands out until it sits where I need it.

>>40289352
>>40289388
Ree give me clear instructions I swear I don't have autism

You can rotate your hand 2 ways, the first way is rotating out, making a thumbs up and "hooking" your thumb against the bar. Bulldog grip is rotating it the opposite way, right?

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>>40289375
>mark bell doesn't sell a $110 singlet
not now that he wont get it approved, next time around tho i would say its likely

also
sbd sleeves cheaper
sbd wraps cheaper
strong belt only slightly cheaper for just being a standard prong belt

>>40289443

Literally look at the pic >>40289352

>>40289468
Is there a video
I have a learning disabuliry

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>>40289486

https://www.youtube.com/watch?v=CnBmiBqp-AI
He teaches in the video at 1:53

>>40289468
Ok so its like turning a doorknob clockwise with your left hand and countercockwise with you're right??

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>>40289523

Yes, good job senpai :3

>>40289448

No shit in Britain it's cheaper ya dummy.

Over here on the Continent is another story.

(I am being a hypocrite tho I won't argue that. You are passing fair judgement.)

>>40289443

Here you go lad, I got you. Sorry I can't describe it better: https://www.youtube.com/watch?v=lsnQb9I5Idc

Anyone ever watch Bryce krawczechoslovakias bench tutorial? It's pretty good

>>40289550

Bryce Krawczyk is a national treasure.

>>40289523

Yeah, now you're getting it, lad. And don't be worried if your thumb doesn't wrap around the bar, it probably shouldn't. Good luck figuring it out.

>>40289565
Just found his youtube channel and although I hate you syrup sippers its pretty entertaining

>>40289545
>No shit in Britain
Now what did we tell our friend about assuming
Lol

You can get them even cheaper at meets too
Its like when people say about just getting a cheap titan belt but they cost like £120-130 here i think

>>40289591

Bryce Krawczyk is great because he's not an SBD shill, Kelly Branton is great cause he's strong as fuck, and then the real hidden gem is Stephen Cascioli, who has a fucking 500+ wilks.

>>40289522
>>40289535
>>40289545
>>40289584
o-ok thanks senpais

>>40289615

Sorry "U.K."

I'm happy with Inzer and Titan's prices and pedigree.

>>40289616
youre forgetting kid canada himself josh hancott

>>40289616
I like branton too so actually that's too Cacucks ill give ya. Never heard of Cascioli though I'll look him up

>>40289634

Sorry I was talking about Powerlifters only

How do I accept myself when I've fucked up so many things in the past couple of months and, despite the future looking bright, the present is a living nightmare of stress, anxiety and worry about the outcome that the stupid shit I did in the past produced.

>>40289633
>Sorry "U.K."
Lol
I was talking about not being north american but your actually right

I need to get to bed, im wonder why its hard getting up for work

>>40289657
Just go to the fucking party and have a good time

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>the tranny will not respond to my points that leaving dissociative disorders untreated is a horrible crime and trannys are diseased fucks who need help

>Panzer still shitposts in this general despite no longer powerlifting and thinking he's too good to be considered a powerlifter

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Wew the tripfagging in this thread is out of controll

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Diablo 1 - Tristram Village
https://www.youtube.com/watch?v=AnMR6SOBa9k

Fug so many memories

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>>40289782
I will always be in your mind

whether you want me to or not

I own your subconsciousness

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>he cant even face the fact that I'm right

>>40289782
My advice confirmed worthy

>>40289841
Not a tripfag or conversing with tripfags now, are you? Stay true.

https://www.youtube.com/watch?v=TX0Rk0Rl6CM

>>40290020
>d00d I love anonymoose! EXPECT US! XDDD UNACCOUNTABLE SHITPOSTING D00D

>>40290101
Hey panzer...meet me in the "anoncave" we have to "discuss" the "future" of "/plg/" ;)

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

>>40288864

I can't see his butt at 0:06, but damn if he doesn't look off the bench. He must have an IG fit-bitch ass for the refs not to call that.

https://www.youtube.com/watch?v=9mvGoplOT-A

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>>40290136
this sounds like an invitation to sodomite activity as it is a post-ironic adaptation of a phrase used by me in a petty attempt to mock me and in response I will use utmost violent force to end your existence and erase your memory from this plane of existence

>>40290157

>All those CPU athletes that I've met

comfy feels

>>40290185

https://www.instagram.com/p/BHTZcohhVr_/?taken-by=erikwillis&hl=en

https://www.instagram.com/p/BMM20gihCQa/?taken-by=jackson_spencer&hl=en


https://www.instagram.com/p/BFnEKxiNYYQ/?taken-by=pushpullking&hl=en

CPU doodz who went to my school :^)

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>>40290308

>Comfy Powerlifting Union

>>40290185
I'll give you a hint, I wasnt a cPU athlete but I have met you before knowingly and on purpose, you just didnt know it

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>>40290380
lol, do Canadians revere the queen?

>>40290486

She's technically our head of state, but most of us don't feel much connection.

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>hit new deadlift PR
>found out I actually deadlifted more than Frog
>mfw

Is it possible to drive the speed limit while listening to takyon?

>>40290775

R E S P E C T
T H E
L A W

>>40290775

Not in the Jag, at least not if the speed limit is 40 or above - no way you can get that boat going that fast.

>>40290775
Yes but you have to watch out for Cherenkov radiation

I tried lowbar squatting for the first time and got up to lmao3pl8. But the bar feels really insecure, like it could roll off at any time. How do i fix this.

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>>40290894

https://www.youtube.com/watch?v=g2tyOLvArw0

>>40290894

You're probably not used to getting the back as tight as you need to. Also keep in mind that there will be a little bit of forward lean when the bar is in low bar rack position - don't try to stand up perfectly straight.

>>40290919
Thanks mom

>>40290931
Can you describe the back tightness? I'm not really sure how to engage it correctly

>>40290932
Dad

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>>40290941

Valsava, extend your spine, contract your lats, tighten the abs (you can either breathe into your belly and tighten it or push against belt, or just breath into your chest and flex as if you were going to get punched in the stomach)

Just make sure you know how to do every movement first separately, and then just put it all together when lifting.

>>40290941

Specifically in regards to rack position, think about pinching a pencil between your shoulder blades.

>>40291124

All of this is correct too, but a more general thing.

Started sheiko this week; why do deadlifts from boxes feel significantly harder than regular deadlifts despite the reduced ROM? Kinda feels like I can't properly engage leg drive it's all back.

>>40286620
Trappy is really a fat gay dude that doesn't lift, pretending to be a skinny gay dude that doesn't, pretending to be a skinny girl that doesn't lift. It's like a higher order catfish scheme.

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>>40291168

Because you can't engage leg drive (quads)... It IS pretty much all your back (actually, hip extensors, but people consider that part of your back for whatever reason)

>>40291184

Occam's razor

>>40290775
It's impossible, basically for all of Exmillitary desu

>>40291168
You doing them from the proper height? But they definitely will be more back dominant overall.

>>40291264
>Occam's razor

So you're a literal Catfish?

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>>40291184
>>40291264

Considering where we are, I'm not sure which explanation Occam's razor would suggest

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>>40291301
>>40291300

This, yes.

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>>40291300
>>40291301

I'm sure the explanation that makes the least assumptions is I'm not lying about who I am.

For me to be a catfish you'd have to make up a huge amount of assumptions to define who I am and explain everything that I've posted that relates to my identity.

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>>40291375

gentle reminder

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>>40291375
Wtf is Sheiko-dick?

>>40291406

Erectile dysfunction caused by training.

4x4 82.5% spoto press at rpe8 followed by 9 reps at 82.5%

I think it's safe to say my max has increased these past few weeks

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>>40291394

I mean, how would I even be able to type? you think my hahahahaha barbels would be able to produce enough pressure on the keyboard keys to actually be able to type out a full sentence? hahahahaha would I be using what a red switch with 30g springs? hahaha I'm totally not a catfish guys that's silly hahaha stop

>>40291406

Supposedly it's ED caused by excessive training volume.
What actually happens sometimes is that the long training sessions and high volume can lead to reduced sex drive in some people due to hormonal changes or CNS tiredness from training. This may lead to ED, but usually it's just reduced sex drive. And doesn't really affect everyone.

>>40291264
Well they feel weaker as a result of no leg drive and I can't understand how I'm meant to do more weight than regular deadlifts.

>>40291289
Pretty sure it's right height, they're boxes designed specifically for the lift; they're maybe like 4-6 inches off the ground. I can understand why it's more back dominant but it feels weaker as a result.

>>40291514

It tends to be something you pick up with practice (also depends on the exact box height and the person). Took me about three weeks or so for my block pulls to get easier than a full deadlift at the same weight.

>>40291523
Are you the same position you normally would be in at that point when pulling from the floor? I didn't really struggle with deadlifts from boxes though, they felt so easy I inflated deadlifts by 15 lbs and I honestly could have managed another 10+. Might just be because I'm pulling sumo though

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>>40291464
Your bf probably wouldn't get that anyway since he doesn't lift lol

>>40291545

It almost certainly is, unless you've got a super high box. There's a reason that sumo pullers generally don't use block pulls.

>>40291168
>harder
fuck
guess i've got weak quads

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>>40291514

It's likely your technique for the second phase and positioning that needs adjusting. And remember to have the bar over the middle of your feet.

>>40291587

kekkkk

>>40291687
mommy mommy me want milkies

didnt wanna make a thread for this so i'll just ask here:

i wanna lose some weight and heard you should do some lifting and other exercises so you don't look all flabby after you've lost weight, so two days ago i started doing some basic shit with dumbells, just beginner stuff. i made sure i had proper form and i didnt do anything to exhaustion. the day after i couldnt stretch out my left arm except very slowly and with a lot of pain, and today i still can't do it

did i fucking ruin my arm or is this shit gonna sort itself out?

Lower back and glute doms
this is a new one for me

>>40292047
You'll be right

Why of all the threads post this here though?

>>40292047

Ok, first of all, this is not the right place to be asking.

Secondly, please read the sticky at the top of the first page of /fit/. Read it in full; it contains a wealth of knowledge.

You have injured yourself in some way; you haven't "ruined" your arm. The human body is pretty hardy stuff, mate. Now, you're gonna rest that bad boy, for a few days. You can take some painkillers if you'd like, but you don't have to. Try icing it for five minutes at a time, no longer. Give R.I.C.E. a read: https://en.wikipedia.org/wiki/RICE_(medicine)

tl;dr fuck off, read the sticky, your arm is gonna be fine, good luck losing weight lad, stick with it I believe in you!

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>>40292047
Dude you're gonna fucking die.
Not from the DOMS but from your severe retardation seeing as how you think it's a good idea to ask this dumbass question in plg.

>>40292047
You have to figure out if it is DOMS (delayed onset muscle soreness) or an injury.
Do a lot of googling.

DOMS is very common in beginners. You get it every time you shock your system. ie starting to lift.

>>40292081
>this is not the right place to be asking.
IDK, hurting yourself with babyweight is pretty typical for plg. I can see why he asked here.

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>>40292106
>IDK, hurting yourself with babyweight is pretty typical for plg.

>>40292077
>>40292081
>>40292084
>>40292093

thanks for the responses, i'll look into it
sorry for asking in here, didnt wanna make a thread for it and this was the first thread related to lifting in some way that i found

>>40292118
>this was the first thread related to lifting in some way that i found

BOOOOOOM

REST OF /fit/ ON SUICIDE WATCH

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>>40292047

What's your height and current weight?
What are your maxes? (you're doing SS, right?)

Start stretching your back everyday. Pic related, do the stretch on the right (using a wall) until you can do it without the wall (on the left).
That will give you a better arch on the bench.

For the deadlifts, learn how to pull with your lats and thrust your hips during the second phase.

For the squats, stretch your legs and hip musculature 5x per day every day for 2 weeks, then at least 2x per day for 2 more weeks.
If squatting highbar, stretch your ankles.
If squatting lowbar, stretch your shoulder muscles.

Post vids of yours lifts when you can.

>>40292154
He said he's fucking around with dumbells. What at all makes you think he's doing ss

>>40292154
R u ok

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>>40292208
>>40292397

woosh

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tfw when gde

Need program ideas. Only have two goals at the moment:

> Fucking enormous squat
>Look jacked

Did Bulgarian + bodybuilding for a while and loved it but I feel like I need to build my base some before I try that again.

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>>40292433
Iktf that feel bro

daily reminder to stay comfy
>https://www.youtube.com/watch?v=u8rZdkmKDRk

Guys, I just got an email saying I'm invited to the USAPL equipped nationals. With a link to registration and everything.

Seems weird, considering I'm not a bitchmade equipped lifter, and I have never been in a USAPL meet before.

Are the IPF and its affiliates THIS goddamn amateur hour?

>>40292586
they sent that to everyone

because nobody ever turns up to equipped events

>>40284491

That's Daiki Kodama in the middle. I lift at his gym. Stand-up fellow.

Decided I'm going to to an hour 8 arm workout
So I'm gonna hit some PL PRs just before.

What you niggas lifting today?

>>40292788
Doing cardio today.

In Nuckols 1x Deadlift beginner, you work up to a set "slowly" and I assume your relative 1rm increases each weak too.

How slow is slowly and where do you start from?

>>40292902
60kg is minimum, unless you have the large 10kg plates then you can try 40kg (because you need at least 60kg to do the lift correctly) then add the minimum amount of weight each time i.e the smallest plates in your gym, usually will be 1.25kg/2.5lbs

>>40293022
really u should know what is heavy for you before u begin the programme, try doing a 10 rep deadlift the on the saturday before you start the programme on the monday

shouldn't fatigue you that bad since it's high reps

>>40292788
Finna hit my first squat session with my new Powerlifts, looking forward to see how they feel vs Chucks

>>40293022
>>40293049
Yeah thanks I'm pulling 130kg for 5 right now so maybe 115 for 10?

>>40292596
They invited everyone? jfc

>>40292617
Tell me about kodama! Why does he wear the shirt?

>>40285031
how much does boardshorts weigh and how much does he bench

I can dip more than him just trying to get a reference because my bench is shit

So lads om on sheiko day 3 but I woke up sick. All my joints hurt, my back hurts and I feel lightheaded

Just popped some paracetomol pills and I feel better now, should I still train today? I dont like missing training days

Stretching hip flexors 5 times a day for a couple mins. Frequency gains when?

>>40293361
Do you have a fever?

>>40293446
Nope, just the things listed but less now I took those pills

>>40293453
Im just about the same. TooK a day of yesterday and feeling abit better today. I'm in the gym now but lowering the weights abit so it doesn't feel like rpe 9/10. Would say take a day off and go tomorrow if you feel better

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>>40292617

Are you Franklin? :P No need to answer btw.

Can you ask Daiki something for me? (for reals)

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who else like a robot here??

>Just follow the program
>Just follow the program
>Just follow the program
>Just follow the program
>Just follow the program

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>>40293348

Vid related was back in 2015, @109kg bw

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What program should I do while on roids guys

Test and deca

>>40293553
How long did you sleep tonight ?

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>>40293583

4h
I usually sleep 4-6h, guess it's just cause I'm small or something. I do wish I had slept 8h+ tho.

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>>40293602
Thought I had to wait until tonight for a quick form check. 167X2 last set of 2x5

>>40293581
Sheiko makes his programs for roidaroos.

>>40293621

high or low bar?

>>40293621
you have one fucking weird body

>>40293640
High

>>40293652
With the belt it looks really wonky. Makes all my fat really visible since I push out

>>40293636
>take steroids
>only train 3 days a week

lmao

221st for eating sardines straight out of the can.

>>40293621
nice hgh gut

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>>40293656

I think you can work on improving your ankle flebility. Seems to be limiting how close your hips stay from your ankles.

There are some good details here, your lower legs and knees seem pretty stable throughout the lift, feet doesn't collapse inward.

Hard to see much from your back here, but I think it just looks rounded cause of clothing/angle/thickness.

But I'd suggest trying to sit back less, and getting more hamstring tension by extending the lumbar spine a bit more.
But it's not a bad squat.

Do you have a vid of you front squatting?

>>40293700
Roiding for this.
It's just a bad diet

>>40293729
Thanks. Wanted to show the last set to really expose any weakness. I have a front squat at home Il upload i a few min

Going to start doing hundreds of pushups daily to see if I can finally start progressing on bench again.
It worked for me previously, I just need to not be a lazy fuck.

>>40293692
Born sinner, the opposite of a winner
Remember when I used to eat sardines for dinner

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>>40293729
here is the front squat, think this is second set of 3x3

>>40293828
they are juicy as fug

believe me sweety

>>40293836
Yeah, this album is dedicated to all the teachers that told me
I'd never amount to nothin', to all the people that lived above the
buildings that I was hustlin' in front of that called the police on
me when I was just tryin' to make some money to feed my daughter,
and all the niggas in the struggle, you know what I'm sayin'?

>>40292902
>>40293266
Start at 60, add 20, 10, 5, or 2.5 as you close in on the top set. Like he says, it is fine making smaller increments and hitting a lower weight than you would with larger increments.

Vegetables and dip is saving my sanity this cut.

>>40293938
Which veggies and which dip?

>>40293948
cucumbers, carrots, rutabaga, just anything.
cucumbers are best tho.

for dip i get the premade mixes for chips and mix that with a type of yoghurt.

~300 calories and full stomach

Sled drags are fucking awesome.

Massive calf and quad pumps, and they just make your hips feel good. Best gpp/conditioning ever

>>40293663
Take it up with Boris, friend.

>>40293581
GZCL Jacked and Tan 2.0

>Autoregulated, so when your strength explodes you can take advantage
>Tons of volume on main lifts and accessories to take advantage of the hypertrophy

>>40294021
do you train at westside

>>40293902
An I assume that for example the first week is 10rm then second is 8rm that I just start adding weight from the 10rm since 8rm will obviously be more?

>>40294055
Nah but I recently listened to all of Louie's podcasts, and sled drsgs were one of the things he mentioned a ton so I had to try them. They feel really good too so I'm definitely gonna keep them in.

>Tfw gym doesn't have a reverse hyper or a place to band up your ohp and deads
Life is suffering.

>>40293729
stream it

>>40294096
https://www.youtube.com/watch?v=eXxwK7MYr30
skip to 16:12

What is the point of GPP serious? It seems like a meme.

How can you GPP with almost no equipment and no space ?

>>40294127
>What is the point of GPP serious?
recovery

>>40294068
I don't understand your question.

Each day is working up to the top set. First week you do 10 reps on every set up until that top set. Second week you do 8 reps on every set up until the top set. etc etc

Can you rephrase?

>>40294140
Oh I mean say for example and easy numbers I work up to 10 reps of 100kg.
E.g, 60,80,90,95,97.5,100

Next week, can i just warm up a little and start adding from 100kg since an 8rm is obviously heavier?
60,90,100,105,107.5..

>>40294109
I see the point he's trying to make.but I think fundamentally he's mistaken. First off it is extremely relevant to powerlifting because it's all hips that are generating force.

It's restorative because there's plenty of bloodflow through your extremities but very little force being exerted directly on the spine and joints.

And lastly what's the fucking point of GENERAL PP if you're gonna do more.barbell lifts. At the same joint angles and everything. That's something that will absolutely end up overworking you if you do lots of it, look up specificity and overtraining.

>>40294127
You know how construction workers can go into a gym and deadlift 315 their first time lifting? Similar concept. It's essentially building up work capacity for better recovery and overall physical health.

>>40294171
>thingken you know more than experts

>>40294182
>Siding with some uptight bodybuilder over Louie Simmons

>>40294193
>dr mike israetel
>some uptight bodybuilder
get a load of this guy

>>40294203
He's autistic as all hell. I bet you can smell the social anxiety on him in person.

But really, what claims to fame does he have? Fucking none.

>>40294203
Lmao he's right though. He is fully autistic with nothing to him outside of meme science. He just a glorified "gymbro".

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Does anybody else get incredible amounts of erector fatigue after deadlifting? I've deadlifted 6 days ago and my erectors are still fatigued, and I can feel it when I get up off my chair and while trying to get out of the hole on a squat.

Coincidentally, deadlifts are my ABSOLUTE worst lift. All I've been doing recently is smashing a lacrosse ball into my lower back but it still feels worn down. Really don't know what to do right now, this has been an on-going problem for the past 11 months.

>>40294127
Gpp doesnt have to mean pushing a sled it could mean anything outside of powerlifting. Going for a run or doing a bunch of abs and rows for time like Mike t prescribes

>>40294051
>>40293581
I second this,J&T2.0 is GOAT even as a natty

>>40294259
I used to, then I learned how to deadlift properly.

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For fucks sake can Trump just get on with it and activate the robo-death squads to kill all the niggers jews communists and race traitors

>>40294229
>>40294251
obvious samefag

>>40294168
I think I see what you're asking. No, you need to do 8 reps on all sets up until and including the top set.

Just, don't worry too much about the weight on the bar and how much you can lift for 8RM compared to 10RM and stuff. You know the number of reps, so you start with 60x8 and add weight until you get to your xRM. Maybe you have a shit day and hit your previous 10RM for an 8RM. Don't worry about it. You can have a goal of hitting a weight, but don't cut your other sets short just to make that goal.

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>be nigger commie jew
>doing whatever it is they do
>see this come at you

what do you do

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>>40294310

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>>40293833

Yep, pretty much what I expected. Your ankle flexibility is limiting your hip positioning and thus your back angle.

It's not that big of a deal, since you're not doing weightlifting. But work on improving your ankle mobility, stretch them plenty of times per day. Having better positioning will strengthen your squat.

>>40294259
Form video?

Maybe try sumo, or deadlift less frequently

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>>40294328
so little boy how goes the untreated dissociative disorder

>>40294320
>>40294168
And you don't need to do the exact same weight every week. So in your example, you don't need to do 8 reps on 95 and 97.5 unless it makes sense to do so when you're working up to the 8RM.

>>40294328
Not that guy, but what do when you never feel a calf stretch or ankle/Achilles stretch?

The only stretch I ever feel is that one with a straight leg off a step but never the wall ones.

My squat is so bad at the bottom that I lose stability and depth however I noticed that if I get into a squat from starting sitting on the floor, I can fee my hip flexor actively pulling and working to keep me upright? How do I drill this because I suspect that when I squat from top down hat my hip flexors aren't engaging and I'm passive in the hole even with baby weight.

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There are times when Panzer is funny, and there are times when I want to crush Panzer's trachea. This time is the latter.

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>>40294346

Do better stretches :p
Lunge or squat and lean on the ankles. Works and it's easy to do.
You can also use a barbell to stretch them like pic related, just be careful not to hurt your quads or knees.

>>40294337
I'm deadlifting later today, I'll take a video from the side and post it here. I tried sumo before but I felt much much weaker than with conventional, although that could just be a side effect of not having the form dialed in very well.

>>40294376
>An exercise I've never done before didn't feel as strong as one I've been practicing for ages
Huh, that's so strange.

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>>40294363
I see I have struck a nerve

so why are you a tranny worshipping nigger commie jew

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>>40294362

Do slower eccentric and paused squats, I guess?

>I can fee my hip flexor actively pulling and working to keep me upright

Hip flexion makes you less upright, not more.

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stop worshiping the tranny

>>40294366
I do both of what you mentioned and it hurt my knees before I even feel a stretch?

>>40294391

Straight leg lunge and then lean?

>>40294386
Probably best to do 3-4s eccentric I guess then, I mean it pulls me in more so my ass is closer to heels and I can stay more upright.

>>40294363
Stop giving him attention you dum frogposter

>>40294380
I could barely break 3pl8 sumo off the ground while I was able to do a 395 conventional at the time I tried it. That's why I never continued to practice it.

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>>40294405
GENETIC

DEAD

END

I'm dropping deadlifts from my routine for a while in order to focus on bringing up my squat. Are back extensions, rows and pull-ups enough to keep my back in good order in the meantime?

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Have to do this 16 times

What you lads training today?

>>40294553
is says 15

>>40294399
At what point do you consider a high bar squat perfect? When the body can stay perfectly upright? Or what is the goal you should be aiming for when stretching the ankles?

>>40294499
Just continue dead lifting at a lower frequency? This makes zero sense.

I dropped squats to pick my deadlift up a bit and I never picked them back up again. Hate them now.
Deadlift is good tho

>>40294634
There's a huge disparity between my deadlift and squat, and I plan to run a Smolov Jr cycle in order to rectify that. My squat max is 155kg and my DL max is 230kg so I'd like to get some time to just focus on squatting. This means letting my DL fall by the wayside.

Do you have any actual suggestions?

>>40294665
Just run madcow for squat and don't injure yourself you tard

My new gym only has hex plates. Can I still deadlift or do I need to find a new gym?

>>40294693
Yes

>>40293310

Everyone whose email they had, it seems.

Like I said, I have never been in a USAPL meet. Yet anyway. They have no idea if I can total 1000 lbs as a 235 lbs male.

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>tfw 110kg
>tfw still feel extremely small all the time

>>40294693

No.

>mfw a shit twink WLer dropped a meme near me

disgusting

1v1 stratis snipers only

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>set tinder to show guys for shits and giggles
>no homo
>get an absurd number of matches

wtf

>>40294822
It's almost like fags aren't wired to select for genetic quality in their partners or something....

>>40284800
The press is an accessory for bench though so of course you would maintain your bench strength...

>>40294757

you suffer from BDD

>>40294822
I'm going to try this too

>>40294845
The worst part is that I have somewhat of a gut and love handles which means I'm too fat

>>40294863
You are too alone

What do instead of back extensions? I think the fucking machine or whatever broke at my gym

Is it possible leg raises are the indirect cause of my knee pain? Could I have shortened one of my leg muscles from them leading to pain on patella?

>>40294902
Whoa how'd you guess? Very intuitive my friend :')

New
>>40294979
>>40294979
>>40294979

Mind the step

File: Klokov 250kg Paused Squat.webm (2MB, 674x560px) Image search: [Google]

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>>40294604

Your torso will never be perfectly upright, or shouldn't. Only when front squatting.

It's hard to explain how to identify ankles that aren't flexible enough... It's just something that you get used to identifying with experience by looking at knee travel, hip position at the bottom, back angle on eccentric vs concentric, etc. It's specially easy to identify with front squats though, so I usually ask for a front squat video to confirm.

But if you want a good way to gauge your progress, vid related. Note how his torso isn't completely upright on either descent or ascent. But look at the bottom position, the amount of knee travel and how close his hips are to his ankles.
Keep in mind not even klokov squats this deep unless he's doing paused.

panzer why did you leave for so long??

>>40291406
sauce?

>>40284800
>spend almost an entire year pressing
>made zero gains on bench
wow i am so impressed