/plg/ - powerlifting general

Just a reminder that the person that receives your (you)s is a real, living, breathing person with emotions and a history.

>>40294979
Boris Sheiko had his programs translated incorrectly to purposefully sabotage English speaking lifters.

>overhear gym convo
>"I can't squat because I hurt my knee so I stick to heavy leg press"

>>40295018
>Doing dirty commie programming
As soon as I'm done with my Anderson deadlift with chains I'll laugh at the poor fools who trusted the red menace.

>>40294979
Alternatives to squats/deads for herniated disc injury?

I HOPE EVERYBODY IS HAVING A GOOD DAY

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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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>beginner program
https://docs.google.com/document/d/10gSl7pGOS2sQ8hUW7660Pdk6rAKrpHuBy2SRHRzT2lE/pub

>intermediate program
https://docs.google.com/document/d/10gSl7pGOS2sQ8hUW7660Pdk6rAKrpHuBy2SRHRzT2lE/pub

>advanced program
https://docs.google.com/document/d/10gSl7pGOS2sQ8hUW7660Pdk6rAKrpHuBy2SRHRzT2lE/pub

>guide to running above programs
https://www.youtube.com/watch?v=RZiYpIlUZY0

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>>40295093

>>40295093

hey trappy, what accessories should I do while running SS?
(no t-rex mode pls)

>>40295049
High rep deads can be beneficial, along with hypers and reverse hypers to get some blood flow to that area. Inversion therapy after your workout, also. But you should probably see a real doctor and pt.

>>40295093
Put it in a pastebin? What is your problem?

>>40295129
Trappy doesn't know. You probably want some arm and chest work. Asgard has videos for accessories on YouTube, for arms and bench, etc.

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>>40295129

>>40295165
thanks senpai <3

Norsey you look handsome with your new hairdo it goes well with your beard :)

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>>40295125

kekkkk

>>40295165
>main problem with base ss program is lack of upper body pull
>what accessories should I do
>more shit for ur shoulders lmao

It's time to stop posting

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>>40295279

>lack of upperbody pull

Sigh... here the memes come.

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>>40295240
woah, never seen that version of that poster. Here is the original.

>>40295310
Explain yourself

>>40295337
is that supposed to be badmouthing Americas lack of European culture or homogeneity?

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>>40295310
>lack of upperbody pull

>Sigh... here the memes come.

Just because YOU avoid a big back so guys will still fuck you, does NOT mean that Powerlifters don't benefit from a back built on multiple pulling planes.

So kindly fuck yourself, you closed minded, arrogant faggot.

>>40295351
It accurately depicts the Americas as the disgusting, shambling incoherent consumerist trash culture behemoth it is, yes.

>>40295375
we wouldn't be so bad if lincoln hadn't been shot.

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>>40295375

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>>40295310

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>>40295375

>>40294979
difference between

powerlifting
stronglifting
weightlifting

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>>40295402
It's not just USA, it's the new world as a whole, good book on the subject, I also like Baudrillard's "Amérique"
>>40295408
Not an argument

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>>40295346
>>40295279
>>40295355

(counting only the back and elbow flexion muscles to make it simpler)

Day 1:
OHP: Lower traps, middle traps, serratus, delts, rotator cuff
Deadlift: Spinal erectors, Lats, upper traps, middle traps, rhomboids
Dips: Lower traps, middle traps, serratus, delts, rotator cuff
DB curls: Elbow flexors
Squat: Spinal erectors

Day 2:
Chinups: Lats, lower traps, middle traps, upper traps, rear delts, rhomboids, rotator cuff, elbow flexors
Deadlift/Clean: Spinal erectors, Lats, upper traps, middle traps, rhomboids
Lateral Raises: delts, lower traps, middle traps, serratus, rotator cuff
DB curls: Elbow flexors
Squat: Spinal erectors

What else do you want?

>>40295436
>stronglifting

Back in your confinement board

>>40295436
Weightlifting is technically difficult, not enjoyable, won't make you jacked.
Powerlifting is easy, fun, and makes you huge.
Strongman uses elements from both, is fun if you're already huge, but will snap your shit.

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What lifts can I do to impress my niece? Haven't seen her for an entire year lads.

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>>40295436

>powerlifting

Competes with Squats, Bench press, and Deadlift.

>weightlifting

Competes with Snatch and Clean & Jerk.

>stronglifting

Isn't a thing.

Vid related is both a weightlifter and a powerlifter.

>>40295473

Deadlift and snatch are the most "impressive" lifts tbqh.

>>40295459
I engage my glutes when I ohp, does this mean they'll give me a massive thicc strong ass without any squats or deads?

None of the big four are prime movers for most of the back, with the exception of upper traps during ohp. Your argument is retarded.

>>40295472
longebois are so ugly theyre cute.
>>40295473
OHP your niece.

>>40295489
Yeah you should try doing some of that

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>>40295484
>>40295495
OHP it is.
>>40295489
She isn't long enough for deadlifts and snatches.

I wanted a nephew desu but my sister hates having kids lmao

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>>40295459
So the fuck what? A Jumping-jack uses almost all the muscles in the body, but there is not enough resistance to make it useful at developing those muscles for strength.

Quit being so dogmatic and stuck the fuck up.

You are (literally) a weak faggot, so tread a little lighter.

>>40295518
How about you put your seed inside a woman and get yourself a son.

You do have a girlfriend right?

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finding it hard to reach my 5k calories without eating a bunch of sugar tbqh familia

>>40295543
drink oil

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>>40295492

Your glutes aren't a primary mover on the OHP.
The muscles I mentioned are all primary movers.

>exception of upper traps

Your upper traps don't do much at all during OHP.

>>40295521

Except all the exercises I mentioned have full resistance to all muscles mentioned. Except maybe the rotator cuff, which doesn't really deals with full resistance in barbell lifts.

But these aren't random muscles being engaged cause reasons.
They are primary movers necessary to actually be able to move the bar.

>>40295280
>>40295280

MASS MIGRATION TO TRAPPY-FREE LAND

>>40295280
>>40295280

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>>40295532
>girl
Lol

>>40295550
What is your problem?

>>40295550
>posting a thread as anon because you hate dogs that much

youve got issues trappy

>>40295548
No. You would rather be wrong and feel right than be right and feel wrong.

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>>40295582

>trappy-free land

Uh, you might wanna re-read that post.

>>40295598

Tell me where I'm wrong and I'll prove you otherwise with scientific citations.

>>40295548
The lats are not a prime mover in the deadlift. They're a stabiliser. Prime movers actually contract through the range of motion.

Plus, who the fuck gets sore lats from deadlifting? Glutes and spinal erectors will always give out first, this is something you would know if you lifted.

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>>40295632

>The lats are not a prime mover in the deadlift

Wrong. They perform shoulder extension, pic related.

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When i bench press.
Do i rotate my elbows in to engage the lats before or after i unrack?

>inb4 mods ban

>>40295625
>Tell me where I'm wrong and I'll prove you otherwise with scientific citations.
Tell me how a smattering of lightly loaded vertical pulls and presses can possibly strengthen the entire back like a barbell row can.

>>40295636

Where did you find that post about Dietmar's TDEE calculation?

>>40295644
Help pls

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>>40295654

>Tell me how (...) can possibly strengthen the entire back

Simple: >>40295459

>lightly loaded

We're talking about SS here. If they're lightly loaded you're not doing SS.

>>40295669

http://revolutionfitness.ie/lessons-ipf-international-coaches-license-day-2-part-1

>>40295625
thanks for the video trappy,goes in my justin folder,got any more?

>>40295647
>tfw no doggo to teach high fives to

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>>40295694

Oh yeah, many more.~

>>40295625
>Uh, you might wanna re-read that post.
its the classic double bluff

>>40295686
>when you sneak in items to your mums shopping cart

>>40295636
>referencing yourself
lmao

And that picture says it all, it's a stabiliser. A full range of motion is something like a row or pullup, where the elbow goes from far from the body to next to it under resistance. In a deadlift, the elbows start close to the body (ie NOT a full range of motion) and they don't pull back, they don't pull the torso into the bar, the torso gets driven up and out into them by the hips.

Bending forward over the bar and then pulling it into yourself is dumb. Sitting back further means more torque from the hip, and you're not dragging the bar into your legs.

>>40295688
So would you say that in your professional opinion, that horizontal rowing has no place in powerlifting training?

>>40295712
i have no idea what you are talking about

>>40295701
holy shit,mind if I ask for more?

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>>40295701
Justin is a fucking slut desu and I love it

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>>40295762

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>>40295721
>>40295704

I thought you were discussing lifting, nevermind.
Only realised you were just shitposting after.

>>40295715

>And that picture says it all, it's a stabiliser

The picture literally explains piece by piece how the lats perform dynamic movement of pulling the bar into your centre of gravity.

>A full range of motion is something like a row or pullup, where the elbow goes from far from the body

Your lats aren't attached to your elbow.
Why are you even talking about elbow here?

>they don't pull back

They do. Look at the picture, it explains everything as if you were a 5 years old.
Watch vid related and you can clearly see how he uses his lats to pull the bar into position throughout the lift.

>they don't pull the torso into the bar

They pull the bar into your centre of gravity, aka pull it closer to your hips.

Please look at the image before asking more questions.

>>40295719

There's nothing wrong with horizontal rows (besides having less range of motion than vertical rows, but it's not really a big deal).
They're fine accessories.

But they are not NECESSARY. They're just accessories. Just like chinups, or dips, or ohp.

How do you even came to the conclusion you're asking me about, I have no idea.

>>40295777
>>40295762
You forgot to put your trip back on trappy
Don't worry, we know you are a samefag

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>>40295777
>this guy slaps your ass between Sheiko DL sets
>what do you do?

I have started wearing a sleeve for my lower body days for last 3 weeks, and since wearing it i have had zero pain in my knees after a leg workout.

I used to come home with very tender and painful knees after a workout, and have suffered with it for 2 years. Is there any downside if i continue to wear the sleeves they feel great and im finally pain free.

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>instead of adding weight to my sheiko bench workouts (my bench is stalling bad and I feel the sheiko style training isn’t the best solution for it) I’m adding an extra rep to every prescribed set instead of adding weight. The total volume resulting will be SUBSTANTIALLY higher (like 270kg in 2 sets today versus 10kg if adding an additional 2.5kg) and should drive gains

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>>40295743

>>40295762

ikr

>>40295792
>Only realised you were just shitposting after
its ok no need to apologise

>>40295825
thank you

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What did it say on trappys party picture?

Partu? pariu?

>>40295825
you're really trying to please everyone,thank you

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>>40295821

Reminder that the formula for volume calculations is
V = SF ∧ (XR + YW) - 7 <= 0 → F = 0 ∧ ¬((XR + YW) - 7 <= 0) → F = 1

Aka number of sets over +-RPE 7

aka increasing reps won't increase volume.

>>40295828

>anon makes a "trappy-free thread"
>but it's actually me samefagging

Please explain how you arrived at that conclusion.

>>40295796

hanke =/= trappy

>>40295837

Always here for you senpai ;3

>>40295845
partiu

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>>40295792
I hope you realize how unhelpful you are.

Advanced lifters know that you're full of shit. For all the technical jargon that you like to spam, how much of it is actually practical and applicable? You've done nothing but over-complicate what lifters with anecdotal evidence have known for over half a century.

You talk over the head of novice lifters, so I think you know what you're talking about. You're nothing more than a cross-dressing man with a medical textbook.

I feel sorry for the people that you claim to coach. It must be miserable having such a dogmatic, third rate, narcissistic human being taking credit for cookie cutter accomplishments

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>>40295861
hehe thanks

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>>40295862

>I hope you realize how unhelpful you are.


Stopped reading here.

>>40295858
>Please explain how you arrived at that conclusion.
that was anon not me
stop shitposting

>>40295792
The elbow is the furthest part of the humerus, the bit that the lat attaches to. You would have heard the expression 'row with your elbow' if you had ever set foot inside a gym before.

Have you ever fucking deadlifted before? You start with the the centre of gravity, you and the bar, vertically over the foot. It moves straight up, it doesn't fucking change. It does very little work, and goes through a tiny range of motion. Your centre of gravity is irrelevant, seeing as you and the bar should be considered as one object.

The lats are not a prime mover. If I went through the same range of motion for a squat you'd tell me I wasn't working anything.

>>40295879

Last I checked you're anon.

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>>40295858
>aka increasing reps won't increase volume.

>>40295858
>Reminder that the formula for volume calculations is
>V = SF ∧ (XR + YW) - 7 <= 0 → F = 0 ∧ ¬((XR + YW) - 7 <= 0) → F = 1
>Aka number of sets over +-RPE 7
>aka increasing reps won't increase volume.

This is a clear example of you being a faggot on purpose. Adding a rep per set increases the difficulty of the set which could make it more effective for training stimulus.

It is true that the more challenging sets you do, the better. However posting your dorky little useless formula does nothing to actually help the lifters that you are targeting here.

Most people here use volume and tonnage interchangeably, which is fine for 99% of the lifters here.

You don't need to run around telling everyone how wrong they are just to make yourself feel right.

>>40295895
>>40295001

>>40295895
Last I checked ur a qt3.14

since oly is dead. Can someone tell me what happened to jon north or donny shingle?

>>40295908
nice,leave your man for this guy trappy I bet he is bigger

>>40295915
huge squat off accident

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>>40295899
If you can't understand one simple (albeit shittily written) predicate logic formula you shouldn't be powerlifting desu.
All powerlifters here have at least an IQ of 140.

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>>40295892

>The elbow is the furthest part of the humerus, the bit that the lat attaches to

Lats do not attach to elbow.

>You would have heard the expression 'row with your elbow'

Rows involve elbow flexion, performed by your elbow flexors muscles.
Nothing to do with your lats.

>Have you ever fucking deadlifted before?

Yes.

>You start with the the centre of gravity, you and the bar, vertically over the foot. It moves straight up, it doesn't fucking change

This is where you're wrong.
The bar isn't hanging from your arms in your centre of gravity because of gravity pulling it down. The bar is actually ANGLED and BEHIND your shoulders.
Meaning your lats need to PULL IT CONSTANTLY so that it stays over your centre of gravity.

This is explained as if you were a 5 years old on the picture that you still have refused to look at >>40295636

>It does very little work

Yeah it's very little work to keep pulling 300kg into position against gravity.

>and goes through a tiny range of motion

It's a range of motion almost as long as a row.
In fact, in the picture you refuse to look at, I have demonstrated the full range of motion at the bottom.

>Your centre of gravity is irrelevant

lol
Have you ever deadlifted before?

>seeing as you and the bar should be considered as one object

lol?

>The lats are not a prime mover

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

>If I went through the same range of motion for a squat

Your lats aren't moving the bar during squats, merely helping stabilize your torso and spine.
This is because the bar is FIXED on top of your back.

On a deadlift, the bar is FREE in front of you. What keeps it in position is your lats

>>40295896

# of sets

>>40295899

>Adding a rep per set increases the difficulty of the set

Yes, adding a rep increases the intensity (RPE) of a set.

But it doesn't increase volume.

>which could make it more effective for training stimulus.

Not the same type of stimulus.

>>40295908

:3c

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>>40295954
>All powerlifters here have at least an IQ of 140.
yes helo

me iq is 78.6

>>40295973
Janoy is that you?

>>40295954
You're doing a lot of assumption there.

Strength training is a simple sport. Pretending that you're the smartest person on an anime powerlifting forum shouldn't be something that you feel the need to boast about.

I'd tell you to take your brilliance out in the public and grace the world with your Genius, but I've seen on the news that Brazil is basically a lawless third world country currently. Something tells me that your cunty attitude wouldn't last very long on the street. Thinking of you :/

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>>40295981
pls liek and subescribe

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>>40296003
Reminder that I'm not Trappy.
Also not being able to detect such obvious sarcasm is a symptom of autism. You might want to take a break from 4chan and have some of your mummy's milkies.

>>40295858
>Aka number of sets over +-RPE 7

This is what madman Mike suggests too.

>>40295972
But in the deadlift the bar is in a stable position. The lats just connect arms to hips.

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Miss misery

>>40295972
Your centre of gravity is irrelevant. The only centre of gravity that is relevant is you and the bar together. One object.

>yeah it's very little work to keep pulling 300kg into position against gravity.

Post your heaviest deadlift lmao

Plus, holding it there takes a lot less effort than actually moving it off the ground with your prime movers

Ie the glutes and hamstrings

You will never get big strong lats without upper body pull because lats are never the first thing to wear out during deadlifts.

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>>40295972

Im currently C6W (Lower) + 3x Nucklos

but I would like to squat more often than 2x a week, currently 4pl8 squat

Can I into more frequent squating and what rotuine should I go for?

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>>40296066
I agree with this

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

let father MIKE teach you about lats.

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>>40296079
Did I give you permission to post cute puppers?

Have I gotten you confused? I swear you only squatted like 110-120

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>>40296056

It isn't.
That's why the bar can twist around or drift forwards during the lift - the action of the gravity is pulling the bar away from YOUR centre of gravity (the bar is in front of your shoulders, so if you draw a straight line to the floor at 90 degrees it would be way ahead of your feet.)

How to test this yourself: Deadlift the bar a few cm off the floor, then just let your arms hang freely. See where the bar stays at.

>>40296066

>The only centre of gravity that is relevant is you and the bar together. One object.

This only happens if your lats pull the bar into your centre of gravity.

How to test this yourself: Deadlift the bar a few cm off the floor, then just let your arms hang freely. See where the bar stays at.

>because lats are never the first thing to wear out during deadlifts

Yeah, it never happens that the bar drifts forward on heavy lifts, or twists around. Certainly never happens.

>>40295896
P sure they just made up an equation and decided that reps don't matter because of the made up equation.

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>>40296099

yea no hands maybe

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

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https://youtu.be/5oEYMGL0ZtA

>>40296085
I never denied that the lats get used. Do you just see a (you) and instantly reply without reading it with a bunch of technical bullshit? My point was that they get used but are never remotely near overloaded, and so neglecting upper body pull will eventually catch up when you need them for bench.

And are you seriously giving advice to someone who pulls probably more than 3 times what you do?

>>40296165
Meant for
>>40296113

Sorry anon
Cute pupper

>>40296165
>And are you seriously giving advice to someone who pulls probably more than 3 times what you do?

doesnt jp cauchi bench like 100kg

he still gives gr8 bench advice to beg binchers like gibbs

>>40296197
Trappy =/= coach

>>40296197
100kg bench is a lot better than not lifting desu

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Trappy?

>>40296079

>>40296197
>doesnt jp cauchi bench like 100kg
isnt jp cauchi a world level athlete

>>40296197
>doesnt jp cauchi bench like 100kg

It isn't JP's fault he was born as a 50kg stick insect with arms down to his ankles, he can still learn a lot about benching, even if we will NEVER bench well.

Need help picking weightlifting shoes, need something cheap but good quality all i own is cheap running shoes.

Wait, is trappy seriously playing retarded here just so he doesn't have to admit he's wrong?

Everytime someone brings up the lats and elbows he's acting like he is just at a complete loss as to what they could be talking about.

Absolutely hilarious

COLLECTIVE CORES RESONATING OUT
FEEL THE FORCE AND THEN WE COME ALIVE
THESE LOSING BATTLES NEVER FAVOR MINE
BUT ALL THESE WAVES ARE BY YOUR SIDE

>be good anon, be better than me

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>>40296165

>My point was that they get used but are never remotely near overloaded

Citation needed.

>And are you seriously giving advice to someone who pulls probably more than 3 times what you do?

You think Isley doesn't contract his lats when deadlifting?
He said it himself, one of the only 3 cues Wilks gives to deadlift is to tighten the lats back.

Discussing something =/= giving advise

>>40296244
>>40296079

Dietmar or just customise one of the sheiko spreadsheets and squat as accessory on the deadlift days.

>>40296273

All of the shoes described below are great, including the cheapest options.
Heel height is personal preference.

Remember to look for sales. They're very common.

<- : trappy picks

Cheap but Great:
Adidas Powerlift 1/2/3 (1.5cm heel) <-
Wei-Rui Warrior (2cm heel) <-
Wei-Rui VX3 (2cm heel)
VS Athletics (3.3cm heel)** <-
VS Athletics 2 (3.5cm heel)**
Do-Win Gong-Lu 2 (2.5cm heel)
Sabo Gym (1.5cm heel)
Do-Win Gong-Lu 3 (2cm heel)
Sabo Deadlift (flat heel)
Wrestling shoes (flat heel) (multiple brands) <-

Mid-tier:
Adidas PowerPerfect 2 (2.1cm heel) <-
Adidas Drehkraft (2.1cm heel)
Risto Tiburon 2 (2.2cm heel) <-
Risto Deadlift (flat heel)
Sabo Powerlift/Weightlift (2cm heel)
Reebok CrossFit Lifter Plus 2.0 (2cm heel) <-
Inov-8 Fastlift (1.7cm heel)
Do-Win Pendlay (2cm heel)

Expensive tier:
Adidas Adipower (2cm heel) <-
Adidas Crazypower (2cm heel)*
Nike Romaleos 2/3 (2cm heel) <-
Risto Olimpico (2.2cm heel) <-
Reebok Legacy Lifter (2.2cm heel)
Anta Chinese Weightlifting (2cm heel)*
Adidas Leistung 2 (2.5cm heel)

Collectors tier:
Asics 727 Tiger (2cm heel)* <-
Adidas Adistar 2008 (2cm heel)* <-
Adidas Ironwork 3 (2cm heel)* <-
Rogue Rippetoe Powerlifting (1.3cm heel)
Do-Win Rogue (1.3cm or 2cm heel)

* precise measurement unknown
** probably not the effective heel height. Adipowers have 3.3cm heel height, but effective heel height is 2cm.

>>40296323
Thankyou senpai, i think a low heel is preferably i prefer to squat as flat as i can.

>>40296323
Tip: Don't use Isley as a source when he literally just disagreed with what you're saying, and you disagreed with him

And no one in the thread said the lats aren't used in the dead. They're just not on board with the lats being a prime mover in the dead. You should learn how to figure out what the argument actually is because more often than not it's different than what you think

>trappy reported the dog posting

What a fucking bitch

>>40296323
My citation is that I actually fucking lift. Only once or twice have I ever had the bar drift forward, and that's not because my lats were tired, it's because I was forgetting to engage them. Not once during an amrap set have I stopped because my lats were done or the bar was falling away, and this is the case for the vast majority of people who ACTUALLY FUCKING COMPETE IN THE SPORT OF POWERLIFTING.

And back to my original point - it's time for you to stop posting.

Been gone a long time.
Is this the real Trappy?
Is Trappy really Livia?

Did he man up and come back?

>>40296382
unbelieavable

fuck him
i bet he kills street dogs for fun

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Crooked spin can't come to rest

I'm damaged bad at best

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>>40296334

Adidas powerlifts are pretty great.

>>40296360

>Don't use Isley as a source when he literally just disagreed with what you're saying, and you disagreed with him

Uh, are you retarded or something?

Isley disagreeing with the function of the lats doesn't mean Isley doesn't use his lats to deadlift.
Have you ever SEEN his deadlift? Vid related, you can clearly see him contracting his lats before pulling the bar.

>And no one in the thread said the lats aren't used in the dead. They're just not on board with the lats being a prime mover in the dead

I've explained everything and even taught you a way of testing for yourself.
Read the image I posted above, test for yourself, then read the image again.

>>40296382

Uh... I didn't report anything on this thread.

>>40296387

>My citation is that I actually fucking lift

So you have no citations.

Cool.

>>40296428
>Uh, are you retarded or something?
lol

you are such an entertaining poster tranny

>>40295644
Cmon you trans loving degenerates help

>>40296428
>lied about being called Luna
>lied about being livia cavalcanti
>lied about being Haino
>lied about talking to himself over Facebook
>expects me to believe him when he says he reported nothing

Lying bitch

>>40296360
Isley is a bulging eye beta faggot

>>40296428
Give me a citation that shows conclusively that lats are often the first thing to fail during a deadlift, and one of the main sticking points for people who actually compete. I can guarantee you that pretty much everyone in this thread will back me up when I say that the lats are almost never the first thing to go. I don't have a citation, because I'm speaking from experience, something you don't have.

I'm going to bed, I'll be waiting for your expert article. Bonus points if you reference yourself again.

>>40296428

why dietmar program has so low intensity in comparision with C6W?

I mean I didnt squat less than 135kg on C6W

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>>40296455

I don't mind dog posting, I just dislike when the OP isn't related to powerlifting.
But no, I didn't report your doggos.

>>40296469

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

>>40296472

Low intensity high volume is the secret to success for more advanced lifters.

>>40296472
because wolfgang puck isn't a stupid american kid that talent out the ass.

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>>40296500

So Im not advanced enough to touch it yet than. 4pl8 is not enough on squattos.

Gonna stick to C6W/Nucklos meme until muh better lifts or fall to bulgarian method squat if I want to do it more

>>40296428
Did you just say that I said Isley doesn't use his lats while quoting a post the very next line that said nobody disagreed with the lats being used in the dead?

The point is Isley disagrees with your argument here. You can't use Isley as a source to back up your argument when he literally disagrees with the function of the lats here. It looks like severe cherrypicking.

How are you this simple? I hope it's just because english isn't your first language but that doesn't explain... everything else.

>>40296517
>>40296517


well I dont know about the stupid part but im not american and I make good progres on C6W

>>40296530
Try deadlifting
A 4pl8 deadlift is harder than a 4pl8 squat

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>>40296543

Hey I dl more than I squat

Im only a benchlet

>>40296500
please get around to hanging yourself soon!

>>40296539
how does lifting culture look in poland?

also, why do you post so many finnish(?) memes?

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>>40296535

>You can't use Isley as a source to back up your argument

Where did I do that, exactly?

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wow i just felt really dizzy and started sweating all of a sudden

>mfw these are symptoms of diabetes

>>40296543
WRONG

I was watching this movie where the protagonist cuts his wrists and sits down in the bathroom until he bleeds out to death.

Is this an painful way to kill yourself?
People cut all the time, surely its not that painful?

And blood loss must be a nice way to go cause you'd just get dizzy until you pass out.

Thoughts?

>>40296577
adrenaline rush

>>40296577
Looks like it's time to cut

>>40296539
C6W is great, making more gains on it than Sheiko or 5/3/1.

What reason have you for changing now?

>>40296605
just do the car exhaust way if u want a painless suicide

my friends dad drove his car out into a field and did that when we were kids

>>40296576


>And are you seriously giving advice to someone who pulls probably more than 3 times what you do?

You think Isley doesn't contract his lats when deadlifting?
He said it himself, one of the only 3 cues Wilks gives to deadlift is to tighten the lats back.

Discussing something =/= giving advise

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>>40296543
>A 4pl8 deadlift is harder than a 4pl8 squat

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>>40296428
But when doing deadlifts i can set up that my shoulders are over the bar and my arms are straight. If i then let go of the bar the bar stays over my middle foot. I can see how the bar would drift forward if you set up with your shoulders way in front of the bar but why would i do that?
I made a damn sexy picture to show my point

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>>40296612
tfw DIABETUS

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NORSE A CUTE

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How can I cope with having EXTREMELY small wrists?!

>>40296678
http://www.strongerbyscience.com/help-squat-catch-deadlift/

Hank destroyed

>>40296710
thought it was just another red head from the thumbnail

norsie looking groomed viking as fuck

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>>40296573

not so much wlers and powerlifters

most gym members are into fitness/bb meme and 120kg squat for them is stronk

roid 100kg+ bodybuilders show toilet squats 180kg that dont count for nothing

pretty much every other country


I love finnish memes

>>40296613

Probably not going to change if nothing similiar with more squatting frequency

only reason for changing for me I is when I end up one squat/dl session I have to wait few days for another and do boring upper body shit than

>>40296710
looks like a fag Tbh

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>>40296727
I'M DOING SMOLOV ALREADY LEAVE ME ALONE REEEEEEEE

>>40295402
. . . so late

>>40296769
Yeah a cute fag

Party is on Sunday

I am so excited :•)

>>40296901
Smesh it lad

>>40296946
I don't think I'll be setting any prs, probably just work on form.

>>40296472
Dietmar is for powerlifters who aren't stupid.

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>>40297089
so nobody then xd

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>>40297089

thats why you sheiko?

>>40297118
I do sheiko because it's a program for PED users, like myself

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>>40296759
kurwa :DDDDD

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>>40297179

Just be nice to me I just hit my 2 years mark andmy sq and dl is noice admit it

>>40297198

I've been in the watch2gether room for months and nobody has come online

Where has everyone gone

Where's the insta crew??

>>40297353
Cytube

I really like push presses but mine is incredibly weak.

My strict press is 70kg
My seated press is 80kg for reps
My push press is also 80kg
Its suppose to be 90kg to be intermediate at my BW

WHAT AM I DOING WRONG
its so hard

>>40297437

try doing it behind neck

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>>40297443

>>40297443
Ok I will

>>40297353
Insta crew represent

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>>40297459
>>40297459

it helped for me I felt more stable doing it

>>40296323
risto $175
>expensive

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>>40297481
Say goodbye to your rotators and hello to impingement lmao

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>>40297498
>impingement

stop it

>>40297476
I read that as IPL and thought, who the hell is IPL. I am retarded.

How you doing buddy? Last time we spoke we were watching that steroids video.

>>40297525
Haha eyy yea I remember that, the bostin Lloyd vid right?
I'm OK ty, how are you?

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>>40297511
You love it tho

>>40297541
So it is you. Wow, I thought you were gone?
I've been good man, made some Alex tier progression these past few months.

Weighed in at 94kg at 6'0 the other day, may even shoot for 100kg. What do you weigh?

Also, according to Sean you live in the UK right? Midlands? (Don't mean to be a stalker lol)

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>>40297561

I just drinked a lot of milk and have my mouth white and now im licking it off

ehhh I want to squat so badddddddddd

Is anyone else actually terrified of herniating a disc in their back?

>>40297567
Nah I still visit here a bit when there's not too much anime going on lmao
Nice job u finna compete? And I'm only 78kg I went full aesthetic mode cuz I'm a proper GDE. Even multiple sheiko cycles weren't getting me anywhere
And yea that's right I'm in the UK
Does Sean still come here? Every time I ask is just get ignored kek

Should I start Sheiko if I'm coming off a back injury?
My maxes would be very low but I want to do low intensity training because I found out I have Spondy l5-s1 even tho it's still asymptomatic.
I'm high bar squatting now and I ran the first 6 weeks of J&T2.0 but I don't like it that much for sq/dl.

>>40297624
Sean is livias boy toy

>>40297639
There is literally no reason to sheiko

>>40297624
Fair enough, I browse semi-often but hardly post anymore, plg is pretty damn different now.

I've had my interests in strongman, maybe maybe maybe one day I might enter a competition for a laugh, but it won't be in PL probably.

You're fucking huge for 78kg, at least from the images I've seen. I feel you, I took a break from high specificity PL programming and have been doing some high frequency maxing. The gains have been the best I've had in a long time, which is refreshing.
You're really damn big, got any pictures of you cut?

Didn't realise you're from the UK. If you're near midlands like Sean said, then we are fairly close.

Sean lives on discord, he very rarely comes here now. Supposedly he talks to trappy-chan every day and trappy seems to keep him on the discord primarily. Very weird situation, nobody seems to know all the facts.

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>>40297687
Oh nice strongman is bad ass. And yea plg went to shit now, none of the old trips even come here any more from what I've seen.
Yea non PL training really revitalised my gym experience too, I still do the big 3 and managed to maintain my lifts though
Yea I got a recent pic here
I live in the north west, where are you?
Loool no way that doesn't sound like Sean, i bet he left altogether. Oh and what about sparrow, where is she at?

>>40297728
I do.

I've been busy tho

>>40297728
>I live in the north west,

Which area?

>>40297728
Sean is still around.

>>40297728
That's so damn thicc for 78kg. Unreal. Mirin hard.
It really has, been in major decline since Buda announced his departure, (IMO) Bodorio stopped posting with his tripcode about 3 months ago and other trips have slowly posted less and less or disappeared completely.

Its a shame really, because these threads aren't bad now that Sean has also stopped posting. They are actually not bad at all. Its just that everyone has migrated to Discord, and anyone who hasn't, has left because of trappy-chan.
I don't think he is a bad person, but he brings a lot of crap, drama, spam e.t.c to this general and it really brings down the quality of each thread. He also has tantrums and responds to EVERY bait post.

I was still doing the core power lifts until recently, now I focus on OHP, push presses and deadlift / deadlift variations, (mostly snatch grip deadlifts). But yeah, shifting to low specificity training has been the break I've needed for a long time. I'm glad you're enjoying yourself too, results are great from your picture.

I'm pretty Midwest, around London.
Sparrow is gone completely, however she posts on her Instagram often. She has moved down a weight class and took a hiatus, so she is a fair bit weaker now unfortunately.

I've seen it with my own eyes unfortunately. He just talks to trappy on discord since you left him.

Now the dust has settled, did he really black mail you?

>>40297788
OK Dino
If he does, I've hardly noticed it.

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>>40296643

That's not backing up my argument...

>>40296693

>But when doing deadlifts i can set up that my shoulders are over the bar and my arms are straight

You can't do that with heavy weights. Your hips will rise and shoulders will move forwards.
Also, with lower hips your shins push the bar forward, moving it away from your centre of gravity.

>>40296710

Damn, he's looking hot O: kekkkkk

>>40297118

Sheiko is also low intensity high volume.

>>40297353

Most are on discord, a part are on cytube, a few left everything but facebook.

>>40297443
>>40297459
>>40297481
>>40297498
>>40297511

You'll be fine as long as your scapulae rotate properly, and you have decent mobility.

>>40297728
>>40297687

Sean is on discord, I'll tell him you were around when he shows up lated.

>>40297820
>>40297830
Trappy I love your posts in plg and I don't want you to listen to the haters that blame you for the "decline" I'm quality.

Plg was always shit, and it's partly my fault for building to treehouse and stealing as many of the trips away as I could so they no longer had a purpose in coming here.

>>40297860
That's not fair to say when he
>drunk posts
>posts gay anime traps
>argues with everyone
>literally spams

Most people don't like him

Stop beta orbiting him, you have a real girl you beta orbitered into bed lmak

>>40297860
Trappy and discord worked together on killing /plg/.

Discord is killing everything I love in this world.

IRC, /plg/.. list goes on

fuck discord

>>40297887
This. FUCK discord.

It was Sean's ultimate plan. Get everyone on discord and kill PLG.

>>40297874
If that was orbiting I must be Pluto

>>40297887
Yeah possibly

>>40297899
You are a beta orbiter and that's okay. It's important you accept it.

>>40297905
I want to keep my friend livia around

>>40297747
Of course you do you're never leaving George
>>40297820
Haha thanks for the kind words man. yea I always was really light for some reason, bitch bones I guess. That training sounds fun asfk, might start doing some overhead movements myself.
Yea trappy ruined plg for me desu, drove all the trips away with the shitstorm that comes with her existence
And nah Sean didn't blackmail me that's just a myth lmao

>>40297923
Of all the people you can't take into your secret club house god damn

Make him go away. You are plgs last hope...

>>40297929
I mean it man, always thought you looked thicc as fuck. The first picture I saw of you was the shopped one tho lmao.

It has been fun, I definitely find overhead presses a lot easier than bench, and my wing span is pretty short, (5'8-9 at 6'0) so I benefit from that with presses. Still suck balls at bench for whatever reason, my OHP has always been far stronger.

He has ruined it for me too. All we can do is wait it out I guess, hopefully he will get bored of shit posting every single day, 8 hours a day.

Glad that wasn't true. Sean did doxx Fat retard apparently, and Fat retard has been afraid to ban Sean from discord in case Sean releases his info.
I think that's old news now though.

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>>40297860

Don't worry about me ;3
I KNOW what has been actually happening to /plg/, and I know why the trips that have left did so (spoiler: not because of me).

And really, most of the people are still around. They just don't post often cause they're busy with their lives.

>>40297874

>drunk posts

I don't even drink...

>posts gay anime traps

Wait are you listing the positives or negatives?

>argues with everyone

I only respond to posts about lifting or people who aren't just baiting (like you).

>literally spams

I don't think you understand what spam is.

>Most people don't like him

Objectively incorrect.

>>40298000

Sean isn't releasing fat retard's info. I guarantee you this.

>>40298059
Then what's your explanation for those retard posts?

Can't be bothered to debate what has been proven true time and time again. Enjoy living in your bubble you faggot.

Hello lads, how's it going? Training's going well, squat and bench are feeling on point, I'll be gauging the diddly on thursday, where I'll do some 260kg singles.

>>40296003
tbf hank has an iq in the billions, 7 doctorates, and an intellect to rival even the greatest minds of wisconsin

>>40298059
Seriously, you can't be sober.

>>40298133
My squats were shit today

>>40298059
>Sean
Did you ever get his stats? And did he roid? Seemed like you implied that earlier one time.
>>40297728
Nice gyno
:^)

How can I look as lean as possible by Sunday?

Very important. Need help.

>>40298379
dehydrate yourself

>>40298401
Do you think anyone will notice if I draw abs on my powerlifting belly?

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>>40298248
Ye I coached Stephen Hawking in powerlifting you know

>>40298463
should have told him to sleep on his floor

>>40297830
Nah the shins are at the same place i just sit back a bit more. Why would my hips rise with heavier weight? As long as i have strong enough quads i am stronger with a lower hip position. I believe george leeman teaches it that way too.

>>40298497
Do the opposite of whatever George leeman says unless a real powerlifter also said it.

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he he Sean here I didnt leave I was just temporarily immobilized for a few weeks ;o

Just pooped my diaper :O

I made a big stinky doo doo the the toilet!!

oooh fuck this fecal matter is squishy through my butthole and smearing everywhere

Mommyralda change my poopy diaper!!!

Ew my poop is dripping out of my diaper down my leg x(

theres stinky smelly diarrhea splatter leaking from my butthole

Oh fuck my poor little butthole I shouldn't have ate those spice curry sriracha tacos :|

>>40298059
i tug my dick at the thought of you dying you slag

>>40298059
i hope your favela roof crashes down on you and you're buried under ruble for weeks until you die of dehydration you ugly fucking man

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Sean you've fucked 83 women right?
How do I pick up girls at a party despite the fact I'm at the end of my bulk and need to cut?

>>40298538
george leeman is pretty strong. why u don't like him isley?

>>40298661
Cuz he is strong

>>40298641
I've fucked 85 women actually

party is very easy place to pick up girls just start talking to her and lead her to a quiet place

>>40298661

He doesn't compete in IPF so he isn't a real powerlifter or something

>>40298674
Lol nice, how'd I do that? Everyone's gonna be wasted and horny so it shouldn't be too hard.

>>40298687
Exactly

>>40298692
:o

>>40298699
hopefully ive answered your question?

Sean who do you hate more:
Felipe or Dino?

>>40298661
Drugs and not a real powerlifter

>>40298712
Probably, any advice you'd give I'd likely be too drunk to remember.

>>40298715
im gonna have to go with dino (discord username moo)

>>40298674
How many of those 85 women were paid for, and how many of those paid for women had penises?

>>40298734
Didn't Felipe take your princesesa away though?

>mfw sean hasn't had sex in a YEAR

>>40298730
well if you're unsure if the girl is down to fuck grab her ass and if she doesnt walk away (slapping your face but staying still means she wants to fuck)

so just remember, when in doubt, grab the butt

>>40298748
It went from 83 to 85 you idoot

>>40298734
dino is the one that going to sit in the corner of the party and wait for the girls to throw themselves on him btw

>>40298742
8 and 0
>>40298748
13 months now
Could be worse, I could have had sex with a hideous bridge troll like you

>on 3rd day of sheiko
>do squat with 75% 5x3
>suddenly on the last rep of the 4th set right knee starts hurting
>doesnt go away
I didnt even attempt the 5th set it hurts right below the kneecap when Im in the bottom position

I also woke up with some flu but still went training, you guys that could play a factor or have I been training wrong

>>40298756
No its been 85 for over a year now
>>40298760
No dino is the one staying at home asking esmeralda to play battleships with him

>>40298748
>mfw I haven't HAD sex

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>>40297830
>>40298538
But brett gibbs has straight arms

>>40298761
>THIS jealous

I triggered shit posting :^)

>>40298748
>Mfw it's getting close to a year for me too

>>40298772
Sex is overrated senpai

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>>40298778
So jealous mhmm yes look at this prime AAA meat

nigga you unironically have a fetish for the most ugliest women on this planet

>>40298771
>No dino is the one staying at home
its litterally dino who is asking about the party
they grow up so fast

>>40298796
Kek I'm glad you never saw abi

Massive (like maserati tier) boobs but pretty chunky.

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>>40298793
Get ready to change your mind Bobby

>>40298799
Why did I have to get stuck with the dino nickname fml

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>>40298799
are you unironically talking about yourself in third person

>>40298811
because you tripped as it then immediately regretted it

>>40298809
classic hank

Why don't you go back to smeshing twinks?

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>>40298772
>tfw

>>40298765
p-pls respond

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>>40298804
but i have, see pic related for example

>>40298820
Wait, maybe you aren't talking about me.

Nvm

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>>40298829
I need a big strong man to put me in my place once in a while.

>>40298835
fuck off you stupid fucking noob go to QTDDTOA and FUCK OFF

>>40298854
Jeez thought you guys had some experience with knee injuries

>>40298809
P-please Hank

>>40298850
>Me
>Big and strong
Pick one and only one

>>40298864
I do my knee hurts right now (:

who has the best body in PLG besides the cheater virtus

>>40298793
>sex is overrated
I know I don't actually give a fuck about stickin my dickin someone

I just want a bf or gf to love me ;-;

>>40298836
what lats

Trappy

>>40298883
Okay Dino

>>40298836
That's not abi lmao

>>40298884
thats styx

she's already in isleys harem though you're too late

>>40298875
Sean, unironically

At least from the pictures I've seen that are supposedly him

>>40298811
why do you identify with the dino name

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>>40298868
>Pick one and only one
Shh don't ruin the fantasy.

>>40298889
i thought abi was code for aboriginal in australian aka styx

are you talking about pepe girl

>>40298907
>>40298907
>>40298907

>>40298907
>>40298907
>>40298907
new thread

>>40298907
>>40298907
>>40298907

>>40298907
>>40298907
>>40298907

>>40298900
theyre not

>>40298875
Bryce

>>40298914
Styx isn't abbo. Or Australian. She just lives and works there.

>>40298928
she has abbo and chink in her