/plg/ - powerlifting general

>>40305350
Yesterday, I shat myself while squatting. Should I invest in a squat plug?

>>40305365
You should kill yourself

>>40305365
Ask trappy. He has anal leakage from misusing his anus.

/thread

>>40305375
Trappy doesn't squat though. Just wear a diaper.

How much cardio before squats to warmup? 10mins with medium effort and how can you do cardio at the end without effecting lifts? Low intensity?

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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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>>40305398

Third sheiko in a row and I'm already feeling #ded

Reeeeeeee

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Plateaued and now lifting sux :-[

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Tfw frog is one of the only people with potential here

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>>40305416
Just 10 more after this and you'll be Britain's best 105kg

>>40305376
>>40305304
>>40304797

Time to leave Lith.

>Officially last post i ever make regarding trappy. If I make another one feel free to refer to this post and I'll leave plg for X days

>>40305416

Can you please tell Lith to stop being an obsessed orbiter?

>>40305416
#sheiko got me worn out bruh lmao fo real doh

>>40305416
BURNOUT
U
R
N
O
U
T

>>40305431
Bodorio dead lifted 300kg his first day at the gym

>>40305450
Implying hes here anymore

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>>40305416

N O S T O P P I N G
O

S
T
O
P
P
I
N
G

>>40305416
How do you not want to kill yourself after that? I can only deal with the monotony of sheiko once every few months

>>40305455
Legend is he will return to slay the evil trappy dragon

>>40305350

I do 4x8 chin ups and triceps extension every training day while on sheiko for assistance?
Are these too much? Should i be doing rows/seated/standing press/dips instead?
I want big arms but dont wanna curl

>>40305462
How do you manage to spend your whole day somewhere 90% of the people despise you
Like fuck me your actual life must be unbearable if being in a place with so much hate is better
Maybe you should work on that instead of posting on here 24/7
Fucking shit head

>>40305431
How come this underage lil shit hasnt been banned yet?

>>40305491
She lives in a shit hole 3rd world country

>>40305434
I really really hope Isley confirms the Fil hypothesis

>>40305493
Implying he hasn't been
>hes mad a underage poster is stronger than him

>>40305462
>N O S T O P P I N G
Easy to say when you've never run that dreadful program.

>>40305497
>Does sheiko
>Gets sent to (equipped)(bench) worlds
He already has

>>40305520
Im running it now and its great (and im cutting)
Just stop being a dead end and youll be a-ok

>>40305536
But he's not the best 105 in England, if he runs thirteen (13) sheikos then becomes the best 105 in his nation, he has confirmed the hypothesis.

>>40305539
>Im running it now and its great (and im cutting)
New.
>Just stop being a dead end and youll be a-ok
Weak.

Lol. I've run it 3 times. It's excellent for meet prep. Shit for sanity. It's not the only way to train.

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>>40305514
>implying i'm not even more underage than froggy

>>40305450
fake news

>>40305556
Im not meming and its not new ive been saying this for awhile
Gotta get down to 74

>>40305434
If I beat Dean bowring who is a former ipf world champ.

Btw this is three sheikos in three days.

>>40305462
trappy what's the best way to squat?

>>40305551
https://www.britishpowerlifting.org/documents/290_2017_british_bench_press_results.pdf
But he is the best british -105 equipped bench presser in the open class(out of one).

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>>40305434
>>40305497
>>40305551

13 cycles is actua... uh, you know what, forget I said anything.

>>40305491

Ah you think shitposting is your ally?
You merely adopted the shitposting.
I was born in it, molded by it.

>>40305520

>dreadful

I didn't know autocorrect changes beautiful to dreadful lol that's weird.

>>40305582

What do you mean? Bar positioning? Cues?

>>40305594
What about thirteen sheiko cycles?

That said this is my fourth cycle of sheiko

>>40305594
Like how do you squat? Do you have pics of you squatting?

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>>40305609
To think, only 27 months until we have a second world champ here on plg.

Don't forget your friends like Bullyoreo did

>>40305493
Frogs banned

Shame the fit mods ban the only one who's actually strong on this entire board

Why not ban trappy or blueshoes

>>40305633
Hey don't you talk shit about blueshoes
He's our god

>>40305633
Kek. Don't listen to trappy with his trip off, we support your anti trappu crusade.

>>40305627
I prefer 20 week cycles to 12 week cycles.

>>40305594
>Ah you think shitposting is your ally?
>You merely adopted the shitposting.
>I was born in it, molded by it.

GENTLE REMINDER

>>40305664
<memes about shitposting from
>captain I only approve of banter that does not perpetuate the intersectional framework of privilege that orchestrates society along pyramidal lines with my ethno-sexual group at the top

>>40305664
FUCK OFF YOU ARE THE BIGGEST FUCKING KEKOLD DUDE
I SWEAR. GUESS YOU GET IT FROM YOUR COUNTRY THOUGH THE LOT OF YOU ARE FILTHY KEKS. Man up

>>40305633
>hating on our INSANE BEAST GOD blushoe
kys

Reminder that trappy hates the objectively best program for long term gains; 5/3/1.

All he sees is short term gains, because he has never lifted himself.

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>>40305662
Oh I thought you were natural

>>40305683
It can't be just the country, I mean blueshoes is Canadian and he's literally the single most based poster in /fit/ history

>>40305689
Are 20 week sheikos no longer ipf approved?

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>>40305681
>ethno-sexual group

u cheeky cunt u dont even no wat my ethno sexual preference is maybe i like dickin asian girls sometimes maybe i like busty brunettes i dunno thats my private preference and i will not be force d 2 share it u little bugger

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>>40305700
Oh they're approved alright, SPF approved .

>>40305481
No.
You do enough pressing as is on sheiko.
Do tricep isos instead

>>40305707
Why do you think,
You and your 3pl8 deadlift is worthy enough to trip on /fit/?

>>40305745
Don't you know that /plg/ is in dire need of people with very basic knowledge of strength training with not very impressive results who sees it as their life mission to make people on 4chan stop using the word "faggot"?

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>When she's kitted out by Titan

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Just got myself a Bacon clubhouse double beef Burger

What is PLG bulking on today?

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blueshoes is gettig lean

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>>40305688

"I wouldn't call 5/3/1 a good powerlifting program. I wouldn't call it a powerlifting program at all."

"Small load is still Sheiko, so compared to joke programs like 5/3/1 its high volume."

- a friend

>>40305609

>cycle

kek

>>40305626

I do almost every variation of squats. My favourite is lowbar simply because it relies more on my "strong" muscles (aka legs and butt) and less on my weak upperbody.

I usually go very deep, even with lowbar squats. Since I don't compete in powerlifting (I'm a weightlifter), I have no reason to cut depth at below parallel, and going deep helps improve mobility over time.

(old) Pic related is how my lowbar squat looks like at the bottom. It's not easy to go this deep, but I have short femurs and good ankle mobility.

I also do front squats often, overhead squats when snatching, highbar squats, pistol squats, split squats, steinborn squats, and other meme stuff.

>>40305808
I'm not

I'm in a holding pattern around 103kg

>>40305808

Just ate a double serving of Kodiak cakes. Not bulkin, just maintaining.

>>40305816
>"I wouldn't call 5/3/1 a good powerlifting program. I wouldn't call it a powerlifting program at all."

I'm not going to deny this. 5/3/1 is not a fantastic powerlifting program (I'm actually thinking of adapting my 5/3/1 redux towards a Juggernaut-esq block periodization)

>>40305688
>objectively best
>for long term progress
>four AMRAPS a week

Ahahahhahahahahaha

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>>40305827
Ew. I'm going to 100kg for my second year lifting.
Is that dumb?

>>40305837
No not really. Are you tall?

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>>40305841
I'm 6'0, weighed in at 94kg the other day. I was gonna cut in march but I'm tempted to get to 100kg first.

I'm fat, but not uncomfortably fat, so I don't know what I want to do.

>>40305831
P nice anyway

>>40305834
You are supposed to leave couple in the tank, fuccboi

>>40305831
>I'm not going to deny this. 5/3/1 is not a fantastic powerlifting program (I'm actually thinking of adapting my 5/3/1 redux towards a Juggernaut-esq block periodization)

>>40305816
>"I wouldn't call 5/3/1 a good powerlifting program. I wouldn't call it a powerlifting program at all."

>"Small load is still Sheiko, so compared to joke programs
>like 5/3/1 its high volume."


531 was never marketed to be a powerlifting program, despite having a powerlifting variant. The goal of 5-3-1 is to provide consistent strength increases over a very long period of time, and the flexibility for different types of athletic goals.

Therefore, 5-3-1 can be an excellent programming tool to use in different parts of a lifters career.

Powerlifting specific programs are meant for somebody that wants get very close to their squat bench deadlift potential within a couple of years. However, powerlifting specific programming isn't necessarily sustainable 24/7 if an athlete wants to continue heavy strength training for any significant amount of time.

>>40305861

Look, 5/3/1 is fun, built well for keeping lifting life long, really well suited to customization, built well to allow for a life outside of training, built really well for cardiovascular training, and a nice simple program.

But 5/3/1 cannot compete with Sheiko for a competitive powerlifter who will put everything else aside for powerlifting.

>>40305911
>531 was never marketed to be a powerlifting program, despite having a powerlifting variant. The goal of 5-3-1 is to provide consistent strength increases over a very long period of time, and the flexibility for different types of athletic goals.
>Therefore, 5-3-1 can be an excellent programming tool to use in different parts of a lifters career.
>Powerlifting specific programs are meant for somebody that wants get very close to their squat bench deadlift potential within a couple of years. However, powerlifting specific programming isn't necessarily sustainable 24/7 if an athlete wants to continue heavy strength training for any significant amount of time.

I agree with every point that you have made.

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>>40305911

>However, powerlifting specific programming isn't necessarily sustainable 24/7 if an athlete wants to continue heavy strength training for any significant amount of time.

That's one of my favourite memes.

>>40305926
>>40305911
this tbqh

>>40305935
ur a meme

>>40305935
Why does it hurt when I squat without a thumbless grip? What mobility is lacking?

>>40305926
>But 5/3/1 cannot compete with Sheiko for a competitive powerlifter who will put everything else aside for powerlifting.
I dont disagree.

But im disagreeing with trappy recommending sheiko and texas method for intermediates asking for a routine here. without even mentioning 5/3/1.
Those people who are asking are definitely not powerlifters.

I really don't like bench. I don't like it so MUCH.

>>40305935
>That's one of my favourite memes.

It's not a meme. It's why "Juniour burnout" is such a real problem.

It's really fuckin easy to hop on Sheiko when you have a few 101 level courses , but after you graduate, and you have a 50 hr a week job, a house to maintain, a doggo to walk, a girlfriend to hang out with, friends to see, a car to maintain, and groceries to buy, a full time training program is not sustainable.

>>40305935
It's not a meme

t. multiple graduate level professors and ACTUAL strength coaches that I've discussed this with

>>40305949

Where does it hurt, friendo?

>>40305952

5/3/1 hasn't been vogue for a while now, and I think it's a great programming framework.

>>40305957

Stop that. Stop pretending you don't like it just because you aren't good at it. Double down on your weaknesses, lad. If you want to be a good lifter don't let your training become a hugbox.

>>40305935
it literally isn't, maintaining full time jobs easily gets in the way of training.

>>40305986
I don't like how it feels, it feels awful and it just hurt my shoulder because its AWFUL.

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>>40305943

>ur a meme

de-delete this

>>40305949

Lowbar?
Cause wrapping your thumbs around require you to hold the bar higher on your palm. This puts your hand in a position where it's pushed back by the bar and your wrist gets reckt.

>>40305965

Sheiko isn't the only option for powerlifting training tbqh.

>>40305972

Citation needed.

>>40305935
>However, powerlifting specific programming isn't necessarily sustainable 24/7 if an athlete wants to continue heavy strength training for any significant amount of time.

>That's one of my favourite memes.
I would cite sources, but I find it unnecessary to cite something so fundamental to strength training.

High specificity, at high loads, with little attention paid to conditioning or variation is a recipe for overuse and injury. And if injury does not occur, the greater concern would be mental burnout.

This is common knowledge and exercise physiology. So even if you haven't experienced the effects of hyper specific programming yourself, you should at least find this in your literature.

I say this with the most rational and positive intent possible, so please don't act like a cunt.

>>40306000
>Sheiko isn't the only option for powerlifting training tbqh.

And 5/3/1 isn't a bad example of one of the other options I guess is what anon is saying.

>>40306000
>doesn't understand one of the basic tenets of strength training in having an off-season
>brushes off any argument for the opposite

>>40306034
*for an opposing opinion

>>40305965
Lolllll what the fuck

It's fine. And no one needs to do a 50 hour a week job. But yeas that would make it impossible

>>40306053
>And no one needs to do a 50 hour a week job.

Isley, Isley, Isley

When will you work?

>>40306053
Isley how do you earn money atm? Freelancing?

>>40305350

daily reminder:

I never, ever, come here.

So please, do not autiscally shit up the /cbt/ screaming about how many plates you can lift while stuffing yourselves with mcdonalds

that is all

>>40306098

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>>40306003

>high loads

Most famous PL programs are notorious for being low-moderate intensity.

>high specificity

Why would that be a bad thing?
And how are you being "super specific" when you're working with general compounds like the squat and deadlift, strengthening almost your entire body?

Hyperspecific training is stuff people like gymnasts or sprinters or jumpers or archers or cyclists (etc) do. There's no hyperspecificity in powerlifting because it requires full body strength.

>with little attention paid to conditioning

This is unrelated to the program. It's something everyone should pay attention to and depends on the lifter.

>variation

Do you have any source for this one?
Besides, advanced programs have plenty of variation. Never seen westside, for example?
Heck, even Sheiko nowadays is full of variations.

>this is common knowledge

Common knowledge is often misguided.

>exercise physiology

I'd love to read the physiology books that address this, because the many I've read don't hold this type of opinion.

>>40306034

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

>>40306026

I don't see how that would mean that PL-specific training is bad for you in the long term.

>>40305965
>>It's really fuckin easy to hop on Sheiko when you have a few 101 level courses , but after you graduate, and you have a 50 hr a week job, a house to maintain, a doggo to walk, a girlfriend to hang out with, friends to see, a car to maintain, and groceries to buy, a full time training program is not sustainable.
But you're just assuming that every program that you don't like is a "full-time program". Almost every powerlifter has a full-time job, you can't live on powerlifting.

>>40306109

No one cares, bugger off.

>>40306100
g4p

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Reminder that pic related worked 3 jobs and was in college while training for powerlifting and becoming world champion multiple times. For YEARS.

She was even in a career-ending car accident and managed to overcome it and become world champion again, starting over from literally zero if not under that due to the injuries.

http://goodlift.info/lifter.php?lid=5936
http://saltoalto.blogosfera.uol.com.br/2014/05/26/ela-e-campea-mundial-de-levantamento-de-peso-mas-faz-faxina-para-competir/
http://jornaldesantacatarina.clicrbs.com.br/sc/geral/noticia/2015/01/atleta-de-blumenau-sofre-acidente-em-garopaba-4691047.html

Meanwhile people here are worried they're gonna die if they train for powerlifting for too long.

>>40306111
>There's no hyperspecificity in powerlifting because it requires full body strength.

Uh? No. Specificity is very easy for us - we reach 100% specificity when we train our 1rm in Squat, Bench, or Deadlift.

>>40306111
>I don't see how that would mean that PL-specific training is bad for you in the long term.

Yeah, I don't know if "bad for you" is the correct phrase. Mentally it can be quite difficult for people to handle that kind of requirement from a program when they have so much else going on - Norse is great anecdotal evidence of this, Filip is a great counter-example. I think we should be more cognizant in the future however, that Sheiko asks a lot from the athlete and not everyone will be able to fulfill that 'ask'. Having alternative programming options such as Texas method, or 5/3/1 for people who are already under heavy stress load is probably a good thing.

>>40306117
>But you're just assuming that every program that you don't like is a "full-time program".

Full disclosure, I don't dislike Sheiko, and am very impressed by what it has done for a lot of /plg/ athletes. I'm sorry if I gave that impression, I didn't intend to. I just don't think it's a very good catch-all program - that kind of commitment is just not possible for everyone. I have a much more adaptive view of programming: I think the best program is the one that keeps you happy and training.

>>40306207
Nobody cares about powerlifters of the inferior gender from third world shitholes

You would understand how training affects other parts of your life if you actually trained or did anything with your life aside from shitpost

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>The Sport of Powerlifting

>>40306207

Ok, that's anecdotal evidence at best. She is an incredibly driven athlete and probably a statistical abnormality. No-one said we were gonna "die" if we tried Sheiko ontop of our life, I'm warning people about burnout; I want to make it to Masters III.

>>40306053
>It's fine. And no one needs to do a 50 hour a week job. But yeas that would make it impossible

Fucking millenials I swear. Piss me OFF

I just took a picture of myself in a bra and realised my chest isn't actually all that big.

I'm only an A cup...

No wonder my bench sucks

>don't go on plg for a while
>lifts go up
What could it mean?

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>>40306245

I:
>train
>coach
>work
>study
>spend time with friends
>spend time with bf
>still have time to shitpost

Kek, seems like YOU need some time management classes.

>>40306234

I'm talking about "hyperspecificity".
My point is that powerlifting specificity isn't very specific, it requires full body strength.

>Having alternative programming options such as Texas method

TM would be the worst option for someone looking for an alternative to Sheiko.
It would get you nowhere and only make you frustrated. Besides, there are long training days and higher chance of injury.

There are many good alternatives, but most aren't free for advanced lifters.

>>40305416
What are Islets lifts like these days?

>>40306352
Mindlessly regurgitating starting strength on an aboriginal tapestry collective is not coaching.

>accidentally forgot to take my trip off in /pol/
>kind of worried now

>>40306379
pretty good. hit 300 deadlift raw in comp. 225 squat I think?

Trip teir list

pls come back
>Scooby
>Supermang

top teir
>Poutine
>Trappy

Shit tier
>boardshorts
>fat retard

Have you considered rock collecting?
>Rasputin
>Blueshoes

Have you considered suicide?
>Isley

>>40306352
>I'm talking about "hyperspecificity".

You cannot get more specific than doing the thing you train for.

>many good alternatives

And 5/3/1 is one of them, as is TM (your assertion is presumptive; someone could be looking for a 3 day week DUP), GKnucks, Can6Week, Madcow, there are so so many. But the debate here is that 5/3/1 is a good programming framework, and a good alternative to Sheiko for someone who needs a less stressful program.

>>40306423
Did isley ever learn?

as in, learn how to benchpress?

And when you say raw, do you actually mean raw or "isley raw", by which i mean equipped

>>40306427
kys

>>40306423
>accidentally forgot to take my trip off in /pol/

Better have been making fun of fascists

how would you rate this program? it's from greg nuckols. i'm about to try it with some assistance exercises thrown in.

it can be found here http://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/

Week 1
Day 1 – 75% 4×3 (four sets of 3 reps)
Day 2 – 80% 3×2
Day 3 – 70% 4×4
Day 4 – 85% 3×1
Day 5 – 65% 5×5

Week 2
Add one set to each day (so Day 1 becomes 75% 5×3)

Week 3
Add one rep to each set (so Day 1 becomes 75% 5×4)

On day 4, instead of doing 85% 4×2, do one set of as many as possible with 85%. If you get 6 or 7 reps, add 5lbs/2.5kg to your training max. If you get 8 or 9 reps, add 10lbs/5kg to your training max. If you get 10 or more reps, add 15lbs/7.5kg to your training max. Start back over at week 1 with your new training max.

If you can only train 4 days per week, you can just drop the 65% day. If you can only train 3 days per week, you can drop the 70% day as well.

>>40306423
What did you post in /pol/?

>>40306427
Tier*

>>40306472
I'm very pro Trump, so yeah, I guess.

>>40306457
basically, yeah. I think his is around 150?

Is C6W a meme?

May run it for sq/DL very soon (3.5 pl8 squat, 4pl8 deadlift, GDE)

>>40306500
nothing at all of consequence

>>40306505
was fantastic for my squat, fun, hard, etc. Would totally recommend the lower portion of the program.

>>40306352
>train
Lol
>coach
What you do is not coaching
>work
I'll buy this one, but it must only be a couple hours a week
>study
Ok sure
>spend time with friends
Ok
>spend time with bf
Ok
>still have time to shitpost
this is the real answer. Like 12-15 hours a day

>>40306501
Do you and the fiancee do kinky border patrol roleplay?

Asking for a friend

>>40306493

Such frequency. Much ask.

>>40306501
>I'm very pro Trump, so yeah, I guess.

k

>>40306505

Naw dog, it's a p well respected program.

>>40306534

woops forgot to turn my trip on

>>40306074
40 hours a week. Maybe less.

>>40306100
Ye. Freelance web dev

>>40306288
No

>>40306505
I really enjoyed it, got a lot out of the first cycle on my lower body.

>>40306519
Probably will be fine then

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>>40305858
Best Instagram account.

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>>40306429

>You cannot get more specific than doing the thing you train for.

You can. If the thing you train for is very specific.

For example, the training of a gymnast or cyclist can be considered hyperspecific - because they neglect training many parts of the body.

Powerlifting training can be specific in the sense that the athlete is focusing on the big 3. But you can't really say it's hyperspecific like the training of a cyclist, since the big 3 involve full body strength.

>>40306423

You can email the guys on archives to get your post removed from the archives, if it's a big deal. :3

>>40306527

>What you do is not coaching

You're right, it's coaching with added sports' medicine knowledge. So basically I do the work of 2-3 professionals on my own.
Makes things simpler for me, so I'm not complaining.

>>40306534
>Simply practicing the lifts with low efficiency scores frequently will lead to rapid strength improvements for most people, until the lifts are up to where they “should” be based on your current muscle mass. Note that this may not work if you have a really uneven distribution of muscle (i.e. if you’re trained upper body your whole life, but didn’t start squatting until last month), but assuming you have actually be training your whole body, your muscle mass is probably distributed evenly enough for this to be effective.

i have no idea if i'm at that level yet or not so that's why i'm willing to give it a shot to see how it goes. what's a few months to experiment with it?

are there any other programs you would suggest?

>>40306556
>Ye. Freelance web dev

NEEEEEEEEEEEEEEEEEEERD

>>40306519
>>40306534
>>40306587
Okay, will start it in a week

>>40306501
>isley can bench

...
did Trappy get mental help?
did Fat retard lose weight?
did rasputin actually get to 1/2/3/4?
did the cubs win a world series?
did Australia actually keep a prime minister for a whole term?
did europe go a week without a terror attack?

>>40306556
>Ye. Freelance web dev
your dad supports you financially you liar

>>40306607
>You can. If the thing you train for is very specific.
>For example, the training of a gymnast or cyclist can be considered hyperspecific - because they neglect training many parts of the body.
>Powerlifting training can be specific in the sense that the athlete is focusing on the big 3. But you can't really say it's hyperspecific like the training of a cyclist, since the big 3 involve full body strength.

You have misinterpreted the term "specificity" in regards to programming. "Specificity" does not refer to muscular recruitment. Here is some viewing for you: https://www.youtube.com/watch?v=k7_kCLHOl_0

>>40306607
>So basically I do the work of 2-3 professionals on my own. Makes things simpler for me, so I'm not complaining.

Post a timestamped picture of one of your 'sports medicine' qualifications.

Alternatively, post a webm of you moving any weight above novice. Not that picture of you sitting under a bar that's resting on the pins.

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Squat PR 4pl8 today 20kg PR

147.5kg x3
https://www.youtube.com/watch?v=imtyeDklFOM

152.5kg x2
https://www.youtube.com/watch?v=S7S01dDoILA

160kg x1
https://www.youtube.com/watch?v=8o90pKPGOo8&feature=youtu.be

170kg x1
https://www.youtube.com/watch?v=s7hjiUIvngQ

180kg x1
https://www.youtube.com/watch?v=5q5s44fF24Y

182.5kg no go
https://www.youtube.com/watch?v=EdWGqvC0xSE

>>40306649
>>>40306501 (You)
>>isley can bench
>...
>did Trappy get mental help?
that's a little axiomatic innit?
>did Fat retard lose weight?
afaik he's getting fitter, haven't been on that much desu
>did rasputin actually get to 1/2/3/4?
I'd be surprised
>did the cubs win a world series?
the seal cubs?
The seal cub clubbing club?
>did Australia actually keep a prime minister for a whole term?
Australia will never be un cucked
>did europe go a week without a terror attack?
Uh, no a swedish man just got shot by an immigrant

>>40306607
>2-3 professionals
You aren't even one "professional". What you do on this forum is not real. This is not real life.

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>when the guy who made your program lifts like this

>>40306670
Thank you for being a voice of reason on running high intensity training year round.
Sooo many young guys drop out completely because they burn out from running high all the time. Eg hancott.
People need to understand.

>>40306720

Hancott is a great example of burnout

So are you Joebro :(

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>>40306670

Don't worry, I know what you mean by specificity in terms of programming.
That's why I used both the term specificity (programming) and hyperspecificity (sport-dependant).

>>40306687

Since when did you become the gatekeeping authority here, and why would I even care about sharing those things with >you

>>40306706

>on this forum

Oh you think I was talking about what I do here?
kek

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Friendly reminder Joffrey has shit mobility.

>>40306745
>That's why I used both the term specificity (programming) and hyperspecificity (sport-dependant).

I find that hard to believe, as you were responding to >>40306003
who was clearly talking about high specificity PL programs. Please watch the video through.

>>40306745
>pretends to be an expert
>has zero evidence to back any of his claims up
Lmao

>>40306745
I mean, yeah. Do you own a gym, or training facility?

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>>40306738
>So are you Joebro
I'm trying to get back

>>40306649
>>40306702
>Lose weight
Lmao I did, last summer. Gained most of it back now, if not all of it. A lot stronger than I was though.

>>40306649
No but she doesn't need it
Yes
No he gave up on lifting to fuck Korean twinkbois
Whut
Kek
Ofc not

>>40306801
So that's why you're posting on plg again

>>40306824
>she

So I tried 1" heels and it really throws my center of balance forward anyone else tried these? Feels super hard, does it really make that much difference? Might just go back to 0.75 and accept a more hip dominant squat.

>>40306833

He lifted with me last weekend and he's coming again this weekend. Truly a comeback story.

>>40306824
>No he gave up on lifting to fuck Korean twinkbois
he started again like 2 weeks ago and posts constantly about it, he'll probably hit 1/2/3/4 in like 3 months. 1/2/3/4 isn't that hard to do, a regular noob should hit it 6-12 months from their first training session.

I think he had some kind of workplace injury or something as an excuse why he was so weak but he was probably just so weak from being a NEET it took him a year to get to "average non lifter" strength. If he can't get a 1000lb total this year he should just seriously give up

>>40306801

yessssss

Change your trip to ComebackBro

>>40306847

Yeah, depending on morphology you may not need as much of a heel.

>>40306801
Can you give me an example of a bench session for you when you were in your peak?
I'm curious as to what high volume looks like in practise.

Also do you wanna play me in 8ball pool?

>>40306877
He was working in a school.

>>40306876
I wish I could lift with Joe

>>40306892
>He was working in a school.
I think that's a new thing, he worked at woolworths or coles i think

>>40306892

It was a good time, Twink Alex was there too. Joe and I did deadlifts, OHP, and facepulls together while the Twink benched and squatted(good morning'd). It was a good time filled with memes and silently laughing at people squatting high and one man who had on a flannel shirt, and made a base camp at an incline bench with like 6 Gatorade bottles and his jacket.

>>40306880
>high volume
AHAHAHAHAHAHA
https://youtu.be/wA3IAKhkpDs

>>40306937
Sounds fun.

Tfw Ywn lift with the Midwest gang

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>>40306774

He said "high specificity... is a recipe for overuse and injury".
Which is why I mentioned "hyperspecificity" and started to compare with other sports.

High specificity in itself is not cause of overuse or injury.

>Please watch the video through

Don't worry, I have watched that and most of the content CWS has ever done on programming and training.

>>40306782

Well, I have a homegym, but I don't think that counts.

I have worked at a powerlifting gym though, for some time.
At the moment I'm only coaching through the internet, though.
We'll see how 2017 shapes up for me once the summer break is over in the next couple of weeks. I'll think about the coaching work after the most important things are settled first, aka studies and actual internship.

>>40306720

>high intensity year round

No one here advocates that, though.

>>40306955
Why can you never just admit you're wrong on something? You don't always have to be right.

>>40306973
excuse me
that is my line

>>40306955

>High specificity, at high loads, with little attention paid to conditioning or variation is a recipe for overuse and injury. And if injury does not occur, the greater concern would be mental burnout.

That's the original quote. I know English isn't your first language, so I'll cut you some slack, but he is clearly referring to POWERLIFTING programs with high specificity (high intensity, low volume, low memes)

In the future, when people talk about specificity here, assume we are referring to the thing that actually applies to /plg/

>>40306955

>well, I have a homegym, but I don't think that counts.

>I have worked at a powerlifting gym though, for some time. At the moment I'm only coaching through the internet, though.

So you've worked as a cleaner at a gym and shitpost on plg

Sports medicine professional over here boys

Does the job of 2-3 of them at the same time

>>40306951

June 3rd is the next Midwest meet, don't know if everyone will be there though. Surely you have enough time and disposable income to fly out with your freelance web developer job. :^)

>>40306694

Good job senpai

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Just posting this, don't mind me.

>>40306996
Lol

I want to sneak steroids into Rasputin's food and get him lifting more than Isley as a joke

he only has to add like, 140 to his deadlift, 100 to his squat and 70 to his bench...

Isley, could you just stop training for about 5 years so rasputin can catch up to you? it'd make my prank a lot easier

>>40306996
I don't want STINKY euros in MY state

>>40307025
Come on, like a 6 month hiatus would be enough.

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>>40307016
Fucking perfect lmao

>>40307036
>STINKY euros
is there any other kind?

I mean really, why do germans and french smell so bad?

>>40307037
Rasputin has shitty genetics, and those are kilograms

>>40307005

Pertinent! And actually I like this, I'll probably drop all accessories save Spoto Presses on my last mesocycle before my next meet.

>>40307037
>>40307025
Kekkk'd irl

>>40306878
Yeah I think this is the case. My thinking was that a bigger heel = upright squat. Instead, it just throws me off balance, stops me from driving out fast and a slight pinch at my hip.

>>40307080

Naw, just means more room for forward knee tracking, which may not actually benefit your squat.

>rasputin out-benches Isley
>rasputin almost out totals isley
>Rasputin's family receives death threats until he leaves fit and youtube

the cycle continues

of course the idea of Rasputin lifting more than 1200lbs as his total ever is a joke, seriously he's no blueshoes but he clearly does not have good genetics, even for powerlifters.

>>40307113
bigger than i thought

>>40307113
>even blueshoe's dick hangs lower than his balls

>>40307113

Would have been funnier if BS was missing the bowl

>>40306944
:(
I max bench 4x a week and I've been making no gains recently :(
It worked well at first...

>>40307113
Isn't this literally child porn?

>>40307113
is that trappychan?

>>40307158
what about the image is sexual?

>>40307171
idk maybe the benus?

>>40306955
Do you train clients at your home gym? Internet advice is not coaching.

>>40307175
you ever been in a locker room at a pool or a big gym?

flaccid dicks really aren't sexual

>>40307113
This kid has problems.
Pretty sure I saw a picture of his wrists and they are full of cut marks.

Some of you discord fags should have a talk with him.

>>40307191
For you. I think about dicks sexually all the time.

>>40306986
>I know English isn't your first language, so I'll cut you some slack

Lmao, The Cap'n is an absolute madman

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>>40306993

No, I've worked as a coach.

>>40306986

Sure, I get it now. Sorry for the confusion.

So please explain why did people move the subject to that? We were talking about high volume low intensity programs like Sheiko.

Or is Sheiko not a powerlifting-specific program?

That's pretty much the only reason why I was in another context when it comes to specificity - because otherwise, none of the things argued with me from the beginning make sense to me.

What % is a 10rm?

I can't even pull 2pl8 for 10 but I can do like 110 for 5 what the fuck

>>40307258
Sheiko does not have very high specificity.
Are you sure you know what specificity means in Powerlifting programs?

>>40307260
Didn't realise AMRAP squats would have such a big effect on my pull

>>40307258

>So please explain why did people move the subject to that? We were talking about high volume low intensity programs like Sheiko.

Yeah, no, I was confused by that too. People also misuse "intensity" when talking about Sheiko. Like, I get it, it's "intense" but in programming jargon it isn't high intensity at all - it is however very taxing, which is what I believe they were getting at?

I dunno, I just don't think that anon really gets the MO of Sheiko.

>>40307260

Somewhere between 70 and 75 percent.

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I decided that every trip is going to have to pay tribute to me now:

This starts with the tranny

you must post on voocaroo "panzer is my daddy"

For Isley you must do the same

For CaptainPoutine, you must write me a strongly worded letter about why I am your favorite trip and how all of my posts are the best in the thread consistently

Mystery Anon may sing me a song of his choosing and put it onto voocaroo

Fatretard is exempt

Boardshorts must write me a letter saying why his girlfriend deserves to be deported and how he will never squat double bodyweight to IPF depth

Lith must write me a letter describing why his economic views are shit

Joe must give me written permission to inseminate amber

Frog must write me a letter telling me that I am the superior talent chad


You all have 2 weeks to accomplish these listed demands or punishment will occur

>>40307313
You sound like a Islamic fundamentalist demanding tribute from Christians, you know that right?

>>40307313
I demand you write me a paper on the history of equestria or you are not allowed back in my TeamSpeak.

>>40307260
>>40307300

80% for squats for me :^)

Wanted to die though.

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>>40307332
that essay was actually on how equestria is an allegory to Platos "the republic"

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>>40307327
>really now

>frogposting

did i accidently open facebook

Reminder that Panzer couldn't find the underside of his wussy faggot balls if he had a mirror taped to a stick.

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>>40307267

>Sheiko does not have very high specificity.

That's not what I asked.

>Are you sure you know what specificity means in Powerlifting programs?

Sorry, seems like you've missed my conversation with Poutine.
Go back a few posts and re-read it.

>>40307300

>Yeah, no, I was confused by that too

Hm. I'm sorry then, seems like we were debating different things and I didn't realise it.

>People also misuse "intensity" when talking about Sheiko

Agreed.

>>40307016

fucking kekkkkkkkk
my sides are out of orbit

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>>40307367
His friends from a browser game kicked him out of their TeamSpeak because of his screeching.
And he actually wrote a paper about my little pony to be let in

>>40307395
Im very proud of that paper it was pretty in depth

Im also fully convinced now that equestria is a perfect parallel to The Republic

how much cod liver oil should i take per day?

>>40307427
However much you need to get 1800mg of EPA + DHA total daily. Should tell you on the bottle or whatever.

1800mg a day is the minimum you need to take IMO.

>>40306234
>that kind of commitment is just not possible for everyone
woooow

you train FOUR (4) times a WEEK for sometimes THREE (3) hours?!?!? You're CRAZY committed!
>I think the best program is the one that keeps you happy and training.
This is why you're a weak cuckold

>>40307500
t. NEET

>>40307494
bottle i have says cod liver oil 1000mg but on the back it says "EPA&DHA 187mg", so i'm thinking i should get a different brand. any recommendations? or should i just take 10 capsules a day and OD on whatever else they put in the caps?

lads, is there a way to reduce pressure in my head/face when lifting?

Sometimes I get very slight headaches after 80%+ sets and small red dots (probably popped capillaries) appear around my eyes and on my face generally.

I don't even get isleylevel red and my eyes look completely human during the lift, yet I am worried about somehow fucking my shit up.

Thx for help <3

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HELLO TRANNY I AM WAITING ON MY VOOCAROO

>>40307514
How do you explain Norwegian powerlifters that lift 6 times a week while working full time jobs?

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Give me some ideas on what to train when bored of the main lifts.

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Reminder that a 17 year old twink outsquats isley in 2 years

>>40307567
Passion.
If you want it enough you can make it work.

>>40307583
what a waste of genetics

>>40307582
Overhead press 4x a week CMON

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>>40307583
Sleeves touching socks, no lift

I was weak before I had an injury (100kgx10 squat) and stopped lifting for a few months but now I want to kill myself.

I can squat 60kg for an uncomfortable/alien feeling 10 whilst benching 55kg for 10. What happened? I dread squatting not because it's heavy but it just feels awful.

>>40307369
>Hm. I'm sorry then, seems like we were debating different things and I didn't realise it.

Not really debating with you, just telling you that in sport programming "hyper-specificity" is not a thing, and was not at all what that anon was talking about.

>>40307545

You might be cranking your jaw a little too hard lad. Mouth-guard?

>>40307582

MEMES - Paused deads, Slingshot Benchpress, Spoto Press, Banded chained buffalo bar benchpress, front squats, Zercher squats, SSB squats (if you're willing to turn your back on the Jedi)

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>>40307260

>>40307611

Also thumb loops on wraps. Frogposter confirmed for 0/0/0 total.

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>>40307601
Funny enough that's exactly what I did this week but I went tooooooo heavy and stalled.
I'll try again lighter.

>>40307624
Those are some good memes worth looking into

>>40307618
Someone end my mysery I'm going to fatfuck myself to numbers

>>40307583
where's the youtube video? can't find it

>>40307624
Seconding memes.
https://m.youtube.com/watch?v=Y1du_JlITw0

I want to deadlift hook grip but I don't want to permanently fuck up my thumbs

What do

>>40307651
https://m.youtube.com/watch?v=LFb6GWjW4Ew

>>40307658
tape your thumbs then shove the rest of the roll up you ass like the prissy little faggot you are

>>40307658
that is not a reasonable concern

How do you start using a belt for deadlifts?

Should I just use it for some of my warm up sets so I can get used to it, or should I use it for my heavy sets straight away?

Someone tell me squatting gets easier as I go from 2pl8 to 3pl8

>>40307699
If you're just starting to use a belt I would belt up early so you cna learn to use it. Using a belt is a skill in and of itself. After you learn how to use it, you can go beltless til the 70-80%mark

>>40307699

I actually found it useful to use it on a few lighter sets to begin with to practice "filling the belt" and using it often also helps break it in.

>>40307535
Second this, any good brands?

>>40307730
If you want the actual effects from fish oil don't bother with the caps just by liquid cod liver oil in a jar. One teaspoon is something like 1500mg of dha and epa. Way better bang for your buck and you don't need to take 10 pills a day

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>>40307624

>just telling you that in sport programming "hyper-specificity" is not a thing

I am aware that the name I used isn't a technical description. It was merely to differentiate the characteristics that separate powerlifting from other types of sport that require more specialisation. This is because the specific strength and movements of powerlifting are also developed during "dominant strength" preparation phases.

But the specificity I was discussing isn't about programming, it's muscle/strength development.

>Specific strength training takes into account the characteristics of the sport, such as the ergogenesis (energy systems contributions), the planes of movement, the prime movers, the joints’ range of motion, and the muscles’ actions. As the term suggests, this type of strength is specific to each sport and requires a good deal of analysis. Therefore, it is invalid to compare the strength levels of athletes involved in different sports. Specific strength training should be incorporated progressively toward the end of the preparatory phase for all advanced athletes.

>The principle of specificity sprang from the idea that the optimal strength training program must be specific. Mathews and Fox (1976) developed this theory into a principle of training. According to this principle, an exercise or type of training that is specific to the skills of a sport results in faster adaptation and yields faster performance improvement. However, specificity should be applied only to advanced athletes during the competitive phase. These athletes devote a large portion of their annual strength training plan to train the dominant strength in their selected sport.

From Tudor Bompa - Periodization Training for Sports

>>40307769
>But the specificity I was discussing isn't about programming, it's muscle/strength development.

Then why did you bring it up when we were talking about programming?

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>>40307645

https://www.youtube.com/watch?v=Izx2G3mTFqg

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>>40307784
TRANNY WHERE IS MY VOOCAROO

>>40307783
I thought you were more tolerant towards LGBT than this.

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>>40307783

Because I was talking about Sheiko, high volume low intensity programs - and people started using the term specificity to debate with me.
The only way the term specificity makes sense in this context is if he meant strength/muscle development specificity.

>>40307783
>>40307769

Also, that quote supports the training protocol of specificity - When you do the thing closest to the sport you can while training, you have increased specificity. In PL, the "thing" is the squat, bench, and deadlift for one rep. When we do these things, we have reached our maximum specificity.

>>40307835
I'm not convinced you know what specificity is for Powerlifting programming.

>>40307843
Why are you bothering man?
You know she'll never ever admit she was wrong or didn't know something.

Project memementum 2k17 day 2 done. Got 10 for AMRAP squats at 395 and 7 for AMRAP competition bench at 240. Still light headed from the squats an hour and a half later.

>>40307624
>cranking your jaw
I've never noticed that or even thought about it, I'll see on friday, thx.

Still, to me it seems like some sort of a breathing problem.

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>>40307799
DUBS FOR THE TARP

>within a few kilos of the national records for my age and weight class in my fed
>have the entire year to gain those kg's and cement my technique to guarantee white lights
>still feel too nervous to compete and psyche myself out when I think about competing
How do you get over this plg? I just wanna compete and be stronk :'(

>>40307920

Have a mock meet with friends to judge and give commands or sign up for meet and treat it like a heavy training day to kill the butterflies.

>>40307920

Once you go to a meet and realise how chill and cool everyone is, you'll feel so silly.

>>40307920
>age classes

Testing new maxes today

Expect writeup of BUILDING
THE
MONOLITH
later.

>>40307980

So excite.

I can't believe you did it.

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>>40307835
http://www.selfgrowth.com/articles/narcissistic-personality-disorder-traits-no-accountability-0

>Let’s look at what some of the defences and tactics of this narcissistic personality disorder trait

• Excuses: Making up stories or reasons for the behaviour that are not genuine or valid excuses

• Accusations:Blaming someone else for the wrongdoing

• Confusion: Creating antics over trivial points in the conversation to shift and confuse the focus

• Projection: Stating ‘what you did wrong’ regarding the particular topic by using ammunition from the past that has nothing to do with the present incident

• Using Allies:Quoting people real or imagined to back their ‘story’ of excuses, or to discredit you

• Denial:Stating that it was incidents in your past, and your fears and insecurities which causes you to make these accusations

• Discrediting: Stating that you are such a negative person and always look for the ‘conspiracy theory’ in your conversations

• Threatening: Citing abandonment or punishment if you continue with the accusation

• Entitlement: Demanding that you recognise the positive things they have done for you, andthat its unfair for you to focus on the negatives

• Lying: Stating they did grant explanation, reassurance, or did do the credible thing when these actions were not forthcoming

• Condemnation: Continuing the story of “I did do the right thing” and then being incensed at you for calling them a liar

• Justification: Stating ‘I did it’ because of your behaviour and because you make me do these things

• Triggering: Using a maiming comment related or unrelated to incite you to anger and shift blame

• Competition: Stating all the things that they are not happy about with you, as a ‘tit for tat’ retaliation, rather than addressing the issue at hand

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>>40307843

>The key point, however, is that powerlifters train to maximize one biomotor ability— strength. In contrast, an athlete usually needs to train all biomotor abilities, and more precisely their subqualities, in a sport-specific combination. As a result, a sport coach usually cannot devote the same amount of time to strength training that powerlifters do in terms of both weekly frequency and workout duration. Furthermore, though the squat, bench press, and deadlift are the bread and butter exercises for general strength, an athlete needs to perform exercises that have a higher biomechanical correspondence to the specific motor skill, especially during the specific preparation and competitive phases, as well as convert his or her maximum strength into specific power—be it power, power endurance, or muscle endurance.

Here he's explaining that the powerlifting training is specific (muscle/strength development) during all its phases, as it only needs to develop what he calls "strength" - while other sports have a broader spectrum of specificity.

Again, this is talking about specificity in a different context.
In the context you're debating about, Sheiko wouldn't be of high specificity for powerlifting.
In the context of the book, he specifically uses Sheiko as example of powerlifting specific training.

Pic related.

>>40308005
I called it off 2 days early if I'm honest with you. Did the deads in W5D2 and called it there. My biceps tendon was incredibly inflamed and my rear delts were beat to shit, the eccentric in my bench warm-ups were super painful.
Decided inflammation was easier to treat than injury and took a week off, now we're here.

>>40308023
>other sports

>>40308023

No. You are misinterpreting, he is simply saying that because Powerlifters are able to maintain a higher relative specificity while doing the S/B/D because that's our bread and butter, but that to any other athelete, those aren't specific to their sport, and thus can't spend as long on a strength building phase. Muscle development phases only tend to be more specific to powerlifting because the "bench press, and deadlift are the bread and butter exercises for general strength".

Sheiko is powerlifting specific because it is a program developed for powerlifters

Sheiko is a low specificity program, as it works with high reps, and low intensity. It is still however higher specificity than, say, Westside's Conjugate Method (until the meet prep blocks).

>>40307968
>age classes
Not my fault I'm with the BPU and am 19 :^)

>>40307942
It's not necessarily a problem with everyone not being chill, it's just me getting in my head that I'll just choke on the platform and fail

>>40307934
I might try that if I have time, the only meet I can qualify for is in April

>>40308037

Not going to lie, I had no fucking faith in the program.

Wendler has gone full mememaster

>>40308127
>that I'll just choke on the platform and fail
you likely will
who gives a fuck, just do it

>>40308127
>It's not necessarily a problem with everyone not being chill, it's just me getting in my head that I'll just choke on the platform and fail

So what if you do? No-one is gonna die. I get I'm oversimplifying performance anxiety, but I believe in you lad - and I won't lie once you get under that bar you don't notice anyone in that room but the head ref.

>>40308127
not in powerlifting, the thread you're looking for is >>>/fit/fraud

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>>40308114
I admire your patience poutine lad.

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What does high volume with adequate recovery look likes?

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>when this webm was posted I couldn't bench 70kg
>twink can barely bench 110 now and I just did 120 2x1


:^} your iq can't help you now, nerd

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>>40308180
Lmaoo, great gif.

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Stop arching.

>>40308193

Oh fucking shit man I forgot how funny that was. We fixed his bench significantly though and if I remember correctly he got 117.5 for his skills test at his last meet two weeks ago.

>>40308193
plz help me wit bench
>>40308219
y would i ever do that

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>>40308193
I love this webbum

>>40308114
>Sheiko is a low specificity program
Well I'd disagree but if the conclusion is 'one can sheiko all year round' I'm inclined to agree.

>>40308238
Great now isley cast his lot so trappy is going to fight to the fucking death on this.

Oh its another
>changing definitions of words
Episode

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>>40308114

In the context he was talking about the usage of powerlifting programs for other sports.

But whatever, that's irrelevant.

The point is that the contexts being discussed are different. As you point out yourself, "sheiko is powerlifting specific but low specificity".

I'd just point out that most of sheiko is low rep work, 2-3 reps. Still low intensity, though.
I'd also argue that Sheiko has high specificity despite being low intensity - it has high amount of sets with the competition movements, focuses on improving technique on the competition movements, most of the work done in each training day is the competition movements, most of the time the lifter is working with low reps, etc etc.
So while it's low intensity in general, it's still a program with high specificity. The highest specificity? No, of course. But that's besides the point.

Regardless, the discussion at the very start was about 5/3/1 and Sheiko.
And the argument that you can't do Sheiko for the whole year needs a good justification that it still doesn't have.

For some reason I've been struggling to come to terms with the fact women like dick??
I hate dick myself but I find nothing weird about a man liking dick.

But when a woman says she likes dick I get all grossed out??
WHAT IS WRONG WITH ME

>>40308291
You should just kill yourself, mr estrogen.

Think about the people that run sheiko year round.
Isley and Phil are both lifeless nerds that work part time and do nothing other than vidya and sleep.
They have plenty of time to do sheiko and recover fully. People with actual jobs and social lives do not enjoy these luxuries.

>>40308320

>Fil doesn't have a job or a social life

If only you knew what a Chad our once proud frog has become.

>>40308140
I feel like it's pretty reasonable if you follow the directions and use 85% of your true max.
But i used my true max for it and that is just incredibly unsustainable. Even for roidaroos, they'd just be tearing their joints up.

Unreal gains though, i will say that. Like literally unfathomable muscle gainage.

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>>40308262

No one is fighting. We're just having a conversation.

It's not about who's right or wrong, since we're talking about things in different context.
It's merely talking and sharing thoughts. Thoughts that I will use to increase my knowledge, and that I'm sure will also be used by other readers.

>>40308309

idk but dicks are great.

>>40308320
I still sheiko'd while working 45 hours weeks, nerd.

Is the Sheiko app a meme?

>>40308341
>idk but dicks are great.
Slut

>>40305810
>That Jerry plush wearing sunglasses

What's Blueshoes youtube again?

>>40308356
Beta orbiter

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>>40308345

Android yes. People say it's fine on the apple stuff.

But all the programs in the app are available here >>40305398

>>40308345
Free spreadsheet and free google sheets with unlimited customisation

or

$15 app

>>40308114
>Sheiko is a low specificity program, as it works with high reps, and low intensity.
Wut. It's almost exclusively sets of less than 5 reps and most sets are 80% or heavier(with some work in the 70-75% range).

>>40308341
Shouldn't you be 'coaching' your 'clients', 'coach'? Why do you hang out on a chinese rice farming board all day?

>>40308345
You get the programs, so no.

Of course you could just do what the tranny does and pirate them and actively spread them around on 4chan just to fool Boris on money.

New
>>40308411
>>40308411
>>40308411

>>40308372
>$15
defectors out

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>>40308356

i-i'm just appreciating the artistic characteristics of the m-male anatomy.

>>40308389

1: I have multiple monitors so I can hang out all day while still doing other stuff. For instance, earlier today I was posting while also working on kermit's program. Now I'm posting while having tea and studying.
2: They're lifting.

>>40308439
>kermit's program.
injury incoming.