/plg/ - powerlifting general

First for me.

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Couple posts early but that's okay!

Fuck the mentally ill tranny who LITERALLY DOESN'T EVEN LIFT WEIGHT AND PROVIDES NO PROOF OF HIS QUALIFICATION CLAIMS

i always thought benchie was a good lad Tbh

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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

Fifth for trappy is a slut

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>>40308444
Filter him and relax, I give your order to relax and be happy friend.

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best dogs coming through

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>>40308444

she actually helped few pepole to improve their totals

seems okay for me


serious question

is TEXAS METHOD happening for me?

I would

137.5 5x5 on monday

110 2x5 next working day

build up to 1RM which would be 182.5kg for me

>>40308471

>him

>when you unrack your third attempt and immediately know you aren't making it but you also ain't a little bitch
Relatable feels am i right lads

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>>40308479
They're definitely on my list of good boys

>>40308482
>is TEXAS METHOD happening for me?
Yes

>>40308509

Earlier today. 80% AMRAP testing for bench and squat on project momentum. Haven't moved more than 10ft at a time since I got home.

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>>40308494
60% of the time I get that rep every time.

>run C6W on a hard bulk, increase squat realistically 30lbs, deadlift none (but I didn't put as much emphasis on it as I should've)
>run Sheiko prep cycle on a hard cut, increase squat 10lbs, deadlift maybe 30-40

Trying to think of which I should use to peak for my meet... Hmm

>>40308523
Wow. Memed

>>40308535
Which Sheiko did you run? Did you run it exactly as it was in the sheet?

>>40308523
Jesus fuck lad, almost 4 plates for ten?
Britty gud

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>>40308022

Reminder of one of the trannys disorders (besides the dick part).

>>40308535
Trip on trappy

>>40308549
Adv large load prep cycle 1, I ran it almost exactly as it was on the sheet but I skipped the last two days and added in a few extra sets and heavy singles towards the end. Progress was really good imo, 40-50lbs on my total while dropping 18lbs was nice. Idk whether candito would be better though, since it has the whole purpose of actually trying to peak

>>40308547

Trying hard isn't a meme George :^)

>>40308552

But only 7 on 240 bench ;_;

>>40308564
That doesn't make any sense

>>40308482
>she actually helped few pepole to improve their totals

Yes, by telling them something that literally anybody else in this general could have told. He just happens to be monitoring the thread 24/7, so that he can be the first one to state something really obvious and then claim he 'coached' that person and is responsible for all of the gains.

Ps. Trip on tranny

>>40308592
Project MEMEntum in full swing whotcha

>>40308533
I did not get that rep

>>40308592
Better than my 240 for 1...

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>>40308463
Same. There are some good lads here, not all, but many.

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This shit is eating a hole into my wallet

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>>40308615
I usually fail reps I doubt myself on.
When the weight gets heavy, those are the reps I really DON'T DOUBT MYSELF on.

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So many anon orbiters rn.

I'm gonna go lift and will be back later~

>>40308653
drink oil

>>40308611

Branch out a little, you mind find something that works well for you.

>>40308620

That was me like 11 months ago lad.

>>40308671
Not until you rim me

>>40308653
Make a friend in the military, get commissary prices.
>4000-6000 calories per day for $40/week
Feels good

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>>40308667

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>>40308482
>>40308512

I would sq and bench 3x a week

problem for me is 1dl x week (1x5 only) enough? What for exchange power cleans since I cannot into yet and prefer not to damage myself

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>>40308683

>>40308683
>>40308469
I don't like this

>>40308694
1x5/week is enough, but you can replace power cleans with high-rep DL variants (snatch grip/RDL)

>>40308685
w0t

>>40308467
Goddamn it

I strained my abs laying in bed
At first they didn't hurt
Then they really hurt
Then they hurt a lot less
Now its almost gone but not quite

I think there's an alien in mine belly

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>>40308701
what would you have done to teenage me?

>>40308758
How old?
>tfw bigger

>>40308767
17

>>40308744
What

>>40308791

wat

>>40308758
Tfw not George

>>40308773
Look similar to me but I am fat
Maybe I will cut actually

>>40308826
I look similiar to young me and I am fat :/

>>40308821
if you were you could seduce brazillian trappy and english gypos :^)

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>>40308821
Feels good.

>>40308851
C-can I just have the aesthetic b-back

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>>40308872

Do more pulling.

>>40308865

>iktfb

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>>40308758

i ii i er i i wwwwwwwwwwwwwwwwwwwwwww

>tfw your magic bench set up comes back to you
Feels good man

>>40308914
Ok, I'll switch to advanced medium load then :^)

>>40308482

Are we talking about squats here?

Then yeah, TM isn't a bad option. TM is probably the single best squat periodization for people who aren't so strong they can't get two very taxing squat workouts in per week. You are definitely not that strong.

>>40308694

I do 3x3 speed deadlifts on volume day. Pulling volume, heavier than power cleans, not heavy enough to fuck with intensity day, and no having to flex your knees to catch the weight like in a power clean, which, in addition to squatting 450 lbs 5x5, was killing my knees.

I also only do 3 heavy singles for deadlift on intensity day. The speed deadlifts this week were 320 lbs, the intensity deadlifts will be 490 lbs

>>40308758

Offer advice that you not grow up into an equipped, IPF babby weeny.

>>40308926

Or just like add rows and chinups on the reg.

>>40308494

>try harder intensifies

>>40308291
>I'd also argue that Sheiko has high specificity despite being low intensity

Not possible. The higher the specificity, the closer you are to the competition of that sport. Our sport is maximal intensity.

Let's focus back on where this started: when you misunderstood anon and for some reason described "hyper-specificity" as muscle recruitment. I'm just trying to help you understand "specificity" in the context of Powerlifting programming, which is to say

Specificity = closeness to competition
Specificity in PL = High Intensity, Single rep, Squat, Bench, or Deadlift

>>40308338
>Unreal gains though, i will say that. Like literally unfathomable muscle gainage.

This pleases me.

>>40308341
>Thoughts that I will use to increase my knowledge, and that I'm sure will also be used by other readers.

This is the goal.

>>40308984
I'm bout to do the 80% am raps for PM, did you base it off your e1rm or 1rm. Cuz my skills test ended with @9s for squat and dead

>>40308988
>This pleases me.
Spoilers: 9 pounds of muscle (and like 15 pounds of fat PFFF) in 6 weeks
Using calipers not dexa, so there's some human error involved, but my measurements along the way were all pretty consistent

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>>40309057

>~25 lbs gained in 6 weeks

>>40308984
I do rows and chins already, only 1x freq at the moment for each because my back is already pretty fried from Sheiko. Even when I had them so I was doing some sort of back work 3x a week, didn't really do too much for me.

>>40308758
Laugh at your bench

>>40309037

Mike T says go off of your tested max, that's what I did.

>>40309084

Do them better.

>>40309124
Gotcha, thanks

>>40309124
>Do them better
Form is pretty solid senpai

>>40309139

Good luck anon!

>>40309141

Go heavier, try to progress with them. Treat it like a main lift for two months and get back to us.

>>40308953

you sound like my man to talk to

I'm also a total benchlet so I should not do other thing than bench, what with accesories?

4/1/4 (90kg bench)

I've been sick for the past 2 weeks with a bad flu and just recently got back to the gym.

I lost around 12.5kg on all of my lifts. WHAT THE FUCK
How do I gain back my lost strength quickly?

>>40309192
just do the previous 2 weeks of workouts at the same previous weights

>>40309069
Do you know how much you have to eat to recover from 3x5 DL@90%?????????????

>bench 90kg
>next week do 92.5
>next week do 95
>next week do 97.5
>fail 100kg
> over a month and a half later and haven't been able to go above 90kg

Wtf

>>40309192

It's just a lack of perspective lad, and you probably lost a bit of weight. You'll be back to it in no time.

>>40309213

It must have been beautiful.

>>40309213
i'm doing 4x3 at 80% and my lats feel like mashed potato all week

>>40309160
>Treat like a main lift
Not like I built up chins from +5 for 3x5 to +90 for 5x1 or anything lmao. Also LPing rows at the moment. 2 pl8 pendlay soon

>>40309301

Sounds like you just need to try harder and eat more :^)

>>40309254
Sample day:
Brekkies: oatmeal with PB and pumpkin, 6 eggs
Lunch: huge bowl of homemade mac & cheese with spinach and half a pound of beef
Post workout: 2 protein shakes
Dinner: 2 burritos made up of a half pound of beef, 6 eggs, and avocado
Snack: like 4 tbsp of PB and a glass of milk
Right before bed: 2 double cheeseburgers with mayo and bbq sauce

I actually made the burgers every single night for all 6 weeks. I got so good at making burgers, dude.

Frigging love cheeseburgers.

>>40309310
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>40309230
I actually gained 2 pounds while being sick because I force fed myself.

And I'm still sore from lifting baby weight. Man this is depressing

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>>40308988

>Not possible. The higher the specificity, the closer you are to the competition of that sport. Our sport is maximal intensity.

Sure, but as CWS says himself in the video, specificity isn't a yes or no switch. It's a spectrum with various sides to it.

Sure, Sheiko is low specificity when it comes to intensity.
But it checks the box of high specificity for pretty much everything else.

- built with a competition in mind
- competitive exercise selection
- focus on perfecting technique
- most of the work is done exactly like in competition
- low rep ranges (1-3 are the vast majority)
- high volume
- 90-100% of the recovery goes to making you stronger at the competition lifts
- long workouts with plenty of rest
- very few accessories
- training sessions are divided in "three main lifts", with few exceptions

The only "nonspecific" part of it is that it stays around 80-85% for most of the stuff and you don't go 100% often.
Other than that, the program is ridiculously specific.

It's pretty much the secret formula to specific training that will bring results in growth, strength, and technique, and not get you injured.

Again, it's not the MOST SPECIFIC it could be. The intensity is relatively low, you don't max out often.
But saying it's not high specificity to PL is a massive understatement. It's so specific to PL that it's not even recommended for people who are not specifically looking for a PL program.
It's not the type of program that you put someone who just wants to get strong or look good in. In fact we actively advise people against doing Sheiko if their goal is not specifically Powerlifting (there are much better programs for them, like Jugg).

>>40309326
>being sick
>actually believing in germs
L-lol?

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just squatted the bar so im going to start tripping now since im at the natty limit

>>40309427
>there are much better programs for them, like Jugg
So you'd recommend Jugg then?
Always seemed so slow to me, isn't it like 4 months in between adjusting maxes?

>all these cute doggos

truly the best general on 4chin

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>>40309427
I wonder what would happen if someone listened to your advice to the letter, for all of their training life.

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>>40309477
i just read starting strength and practical programming.

I have no experience under the bar but i've read about it!

I will now give lifting advice and recommend routines for all!

>>40309312
>I got so good at making burgers, dude.
>Frigging love cheeseburgers.

Best gift Wendler ever gave.

>>40309326

Just from not being used to the weight, mate. It'll be fine.

>>40309427
>- built with a competition in mind
Not pertinent
>- competitive exercise selection
Pertinent
>- focus on perfecting technique
Not pertinent
>- most of the work is done exactly like in competition
Pertinent
>- low rep ranges (1-3 are the vast majority)
Pertinent
>- high volume
And this is why Sheiko is Low on the speicificity
>- 90-100% of the recovery goes to making you stronger at the competition lifts
Not pertinent
>- long workouts with plenty of rest
Not pertinent
>- very few accessories
Pertinent
>- training sessions are divided in "three main lifts", with few exceptions
Not pertinent

Specificity is indeed a sliding scale, and as long as Sheiko has volume that high, and percentages that low, Sheiko will be relatively low on the scale.

Being specific to something and degree of SPECIFICITY are two DIFFERENT MEASURES. This is where you are getting confused. A program written for powerlifters and no one else could be called a "Powerlifting Specific program" but could be built with low relative specificity until maybe meet prep phases. Sheiko is a perfect example of this, as are most accumulation phases of block style programming.

Remember that high specificity != good programming. The highest specificity would be 3x1 squat, 3x1 bench, 3x1 deadlift and none of us would progress on that.

I have forearm pain when benching and flexing my tricep.
Pain is especially high when I release tension from the bar at the end of a set.
Wat do?

>>40309551
nice sounds good

cant wait to see your next post

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if I start tripping will people like me

>>40309477

>>40309565
fuck off you long nose cunt

>>40309584
Hooray! Friends!

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>>40309561
i recommend doing 50 sets of 5 chinups. the idea is to aggrevate your elbow so much that it has no option but to create a super effect to overcompensate.

i guarantee no elbow pain anymore!

>>40309562
cuuuuteeee :D

>>40309565
YES!

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>>40309588

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>>40309493
I try mine best

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going to bulk to 150 soon

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>>40309565
Im just an anonymous poster but ummmmm you're really cool

>>40309604
>>40309561
Then I wouldn't be able to train at all since I have also been struggling with a back injury for the last 10 months or so.

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>>40309527
>I wonder what would happen if someone listened to your advice to the letter, for all of their training life.
They would get very strong very quick and I'm sure they'd have a successful two to three years of powerlifting before they decided to quit or were forced to quit due to injury.

Before the transsexual argues otherwise, I challenge him to name an uninjured powerlifter, that has run more than two years of sheiko, that has more than a 350 Wilks, that isn't directly coached by Boris.

> I'll wait patiently.

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>>40309634
Back injury?

just train through it!

EVEN BORIS SAYS SO!

remember! no pain! no gain!

teeeheee heeee

alright i'm finished making fun of trappy. back to anonymous i goooooo

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Recently when I deadlift&squat I've been getting blood red eye lids after my workouts. Like my eyelids get very pink and look like they're leaking blood.

Following day they seem to heal up a little but still skin looks discolored as fuck. I do have some mild facial acne too. This is a recent phenomenon.

Anybody have this issue? I feel bad cause among loving strength training g I do like to look decent in public, been looking like a walking zombie lately.

>>40309631
how dare an anonymous poster speak to a trip like that!?

>>40309565
No, I hate you

Are there even any good trips left now that Mark Rippetoe JR left?

>>40309707
i heard he benched 200kg his first day at the gym

amazing.

>>40309658
>>40309634
>>40309604
>just train thorugh it!
I actually am,I've taken time off but it almost makes it worse.
Lately pain is decreasing,I just have to warmup a lot to lift pain free until my back locks up again.

>>40309664
mild acne or tiny pinpricks of blood?

when you strain real hard on a rep you can get that around your cheeks and eyes

>>40309664
Maybe you should ask some people who actually lift.

Or see a doctor.

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>>40309565

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>>40309478

For late intermediate and advanced lifters, yes.
early-Intermediate lifters have better options.

>>40309527

Their own gravity would make them implode.

>>40309560

>- built with a competition in mind
>Not pertinent

I'd argue it's very pertinent, since the whole objective of Powerlifting is to score your total in a comp.
A program built with a powerlifting competition at the end of it in mind is gonna be a lot more specific for a powerlifter than for a cyclist or weightlifter - simply because of how its periodized.

>- focus on perfecting technique
>Not pertinent

I'd beg to differ. Specificity includes neuromotor patterns. A program that focuses on improving your competition technique (and exclusively your competition technique) is pretty sport-specific.

>- high volume
>Low specificity

Oh don't get me wrong, volume = sets. And volume is needed to get strong and bigger.
If you argue volume isn't specific, then no powerlifting program will be specific outside of their comp cycle.

>- 90-100% of the recovery goes to making you stronger at the competition lifts
>Not pertinent

If this isn't pertinent, then why is specific training pertinent. Training produces very little imediate results, most of it come from recovery.
A program which distributes your recovery through bodybuilding, cardio, and powerlifting, is a lot less specific than a program that focuses your recovery on the s/b/d.

>- long workouts with plenty of rest
>Not pertinent

Competitions are long and with plenty of rest. A program that works that way would be more specific here than a program that is short (1h) and you only rest 1min per set.
It's something minor, but it's something.

>>40309649

Filip Lindström

>>40309658

Cmon, if you wanna make a satire you have to make it somewhat accurate.
I literally just told someone 20min ago to skip training because of back uncomfyness/pain.
Saying "back doms? SKIP THE GYM GO SLEEP ON THE FLOOR" would be funnier.

>>40309751
>Filip Lindström
he doesnt fit the bill Th
bh

>>40309631
thanks man

you're not bad either

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>>40309751
>SKIP THE GYM GO SLEEP ON THE FLOOR" would be funnier.

funny that, i slept on the floor once and i kept getting woken up from cockroaches crawling up my legs

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>>40309765

>uninjured powerlifter

Check.

>that has run more than two years of sheiko

Check.

>that has more than a 350 Wilks

Check.

>that isn't directly coached by Boris

Check.

How does that not fit?

>>40309772

>cockroaches

ewwww take care of your home

>>40309565

But I already like you :3

Why don't you OHP for PL?
>strength carries over delt strength in bench
>strength carries over to bench lockout
>teaches you proper bracing and how to contract glutes to protect the spine

Reasons against doing it
>you're too lazy to bench 4x a week and do light OHP on top of it

>>40308556
>penis
>woman

>>40309824
i do

mon
bench 5x5

wed
press 5x3

fri
bench 2x3

on TM

it's good.

>>40309751
>I'd argue it's very pertinent, since the whole objective of Powerlifting is to score your total in a comp.
>A program built with a powerlifting competition at the end of it in mind is gonna be a lot more specific for a powerlifter than for a cyclist or weightlifter - simply because of how its periodized.

A program built with a goal for powerlifters to compete would be a Program Built for powerlifters, or with a goal for competition but that does not mean it will have high specificity, which is simply nearness to actual competition.

>>40309751
>Oh don't get me wrong, volume = sets. And volume is needed to get strong and bigger.
>If you argue volume isn't specific, then no powerlifting program will be specific outside of their comp cycle.

The greatest specificity in volume is 3x1, as that is what we do on the platform.

You are again and again misinterpreting what specificity is, either that or you really are hellbent on not admitting you didn't fully grasp what specificity is.

Again

High specificity is complete nearness to competition. High specificity training for a Hockey player would be a scrimmage, high specificity for a Cyclist would be cycling their desired distance of competition, the HIGHEST possible specificity for a PL is a MOCK MEET. Not because it hits specific muscles, but because it is as near to a true competition as possible.

In other words, as specificity in powerlifting programs increase, so too does intensity; while volume and variation diminishes significantly. No other factors are pertinent. A program of such high volume and low intensity as Sheiko (yes, kids, anything below %90 is not high intensity) cannot be said to be a high specificity program.

I feel I cannot make this any more clear, so I will probably be dropping this debate now.

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>>40309876
those are all good points, but how do you feel about me calling people faggots on 4chan?

1. Have I, or some other trip here, online coach a novice for free
2. have trappy coach 1 for free
3. increase size of study within reason
4.????
5. Profit

take the challenge, trappy.

>>40309900
I'd take your coaching sure

>>40309751
>Filip Lindström

Injured his back recently if I recall correctly. Not trying to say that any program will be free from injury especially at the level that he trains at. But just humor me for a moment.

So let's call him not applicable to my original Criterion.

If Sheiko is so effective and something that you can run year-round year after year as you claim, then where are all the lifters that meet the criteria that I listed before. They shouldn't be that hard to find.

Run sheiko for 2 years or more

Be uninjured

Have over 350 Wilks

And not be directly coached by Boris

We should be knee-deep in them according to your logic.

>>40309876
What do you and Trappy define as specificity?


Im curous to see both.

I have like 3 hours and Im eating.

>>40309717
Tiny pinpricks of blood around eyelids , it's real bad and takes few days to heal, by that time program has me lifting heavy again. 495 deads for 5x3 last set amrap.

Do I need to somehow relax my face more during lift? Maybe breathe more?

>>40309801
>uninjured
he is/was injured

> more than two years of sheiko
less than 2 years of sheiko

im not even they person that was asking you to name someone ... just miss phil

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Has blueshoes gone slav?

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Can somebody do something about all this snow?

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>>40309876

In understand what you're saying, but I still disagree.
We aren't talking about HIGHEST specificity. I've said so myself and will repeat, Sheiko isn't the most specific possible.

>In other words, as specificity in powerlifting programs increase, so too does intensity; while volume and variation diminishes significantly. No other factors are pertinent. A program of such high volume and low intensity as Sheiko (yes, kids, anything below %90 is not high intensity) cannot be said to be a high specificity program.

That's why prep cycles and comp cycles are different.
No prep cycle is gonna be 100% specific, cause that would just make a bad prep cycle.

This is, again, another difference between powerlifting and other sports training.

>>40309900

I'm coaching like... 6 people right now? 7 actually, but the 7th is mostly just programming.

That's a boring challenge for me, since I'm already gonna win by default.

When you're free, let's do a session of Q&A with each other. I have some things that I'm just 100% sure you're gonna get wrong (with citation, all).
So it's gonna be fun.

>>40309914
>>40309935

He did 2 years of Sheiko and only injury was his wrist, which was unrelated to the program as he was not meant to front squat on that workout.
He back may be injured now, but that's just how it goes with every sport - specially powerlifting. Athletes get injured, get treated, and come back.

Stephen Pritchard is another one who used Sheiko's spreadsheets to success for years. He only started getting actual coaching from Sheiko after multiple years of success with the spreadsheets.

>>40309988

He fucked up his SI joint while running Sheiko.

Ooh my butt is making a dirty poo poo right now

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From a JTS article about getting better at squats

> Jumps of all kinds (box jumps, squat jumps, jump for distance, depth jumps) will all help improve your Rate of Force Development so make sure you are jumping at least once per week.

Is this true? I'm GDE so I need to cover al my bases.

>>40309988
it was still less than 2 years tho

>>40309988
Cool, I have over 30 for coaching only and maybe another 20 that train 1x a month, and about 35 others at 2-4x a month on top of a handfull of people at 8-12x+ a month.

For 7 years.

a Q&A is a google off and you, for the --th time, fail to realize there are things debated on within the field.
Research fails sometimes, you have to figure out why or find another way.

Loser of this coach off has to do the recent study where powerlifters did 100% 1rm for 35 days in a row, did 85% for 1 day and then did 103%-112% day 37 (I.E. Hell)

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>The SPORT OF POWERLIFTING

>>40309988
350 Wilks is below average according to what you said the past.

I'm disappointed that you can't even come up with two lifters that have followed Boris is programming without a real life coach that have become even moderately successful without injury and only a couple of years. Two years is very short in any sport. It doesn't seem like many athletes can run that kind of programming for years on end without some type of respite or offseason to recuperate.

I don't understand why you choose to hold on to a talking point that is critically flawed. I have never met a coach that would advicate boris's programming to a non coached athlete for any more than a singular meet prep at a time

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>>40310064
Reminder

Im still squishing out a dirty shit in case you're wondering

>>40310031
http://journals.lww.com/nsca-jscr/Abstract/1992/02000/The_Effect_of_Six_Weeks_of_Squat,_Plyometric_and.6.aspx

http://journals.lww.com/nsca-jscr/Abstract/2003/02000/Acute_Effects_of_Plyometric_Exercise_on_Maximum.11.aspx

https://www.researchgate.net/profile/Prue_Cormie/publication/6290448_Power_versus_strength-power_jump_squat_training_Influence_on_the_load-power_relationship/links/09e4150d1544227c79000000.pdf


tl;dr

if you train to hit a ball with a bat and not follow through, that is like practicing a squat without the intent of making the bar fly off your back

I can pull some other studies talking about how squat jump, or jumps with a barbell on your back on a fixed vector or free weight, improves jump and squat performance (what specificity actually means...)

theres another study I dont have saved, but it was demonstrating how box jumps done before or after improves peformance, but it wasnt on 1rm it was just power production

>>40309914
Me in 9 months

>>40310038
you know what, youre unemployed, you could do this

make a guide on how to SELF EDIT YOUR ROUTINES

how to ASSES WHERE WEAKNESSES ARE

and how to eventually ditch your trainer or coach if you want to

>>40309914
I have a 400 wilks, ran sheiko for a little over two years with no injury, but the first few months sheiko coached me and helped me understand how to edit his routine.

>>40310149
then how do you edit the program

>>40310149
You
HAVE A WILKS OF 0
you badly hurt your shoulder
and you never talked to sheiko

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how does the tranny have such a non-human voice?

http://vocaroo.com/i/s12QDFKTMW2A

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>>40310011

So what? People fuck up their SI Joints all the time.
Boardshorts had his SI Joint fucked for the longest time (was doing c6w and dietmar during), and it started to get better now that he's running Sheiko adv. small load.

Any sample size we have is gonna be too small for this to be any meaningful.

>>40310036

You might wanna recheck your timeline.

>>40310038

Cool, I didn't ask and I don't care. Any PT can claim they "coach" hundreds of people but we all know what you actually do in the gym.
I'm only coaching through internet now, and only a select few people. I was working with plenty back when I was in the gym (as an actual coach, not a PT. note the difference. PT and coach are different jobs).

And why so afraid of a Q&A? You can use google as well.

You can't win a "coach off" against me since I'd already win by default.

>>40310078

I literally gave you two lifters. Filip and Stephen. Stephen increased his total by 100kg in 18 months, on his own, just him and the spreadsheets.
Want another one?

>>40310138

I'm not unemployed, I'm on vacation.
And I had already made such a guide once. Didn't get to finish, but it existed for almost half a year. I get asked to put it back online frequently, but this is besides the point.

>>40310173
O I have a vocaroo for you

>>40310149
>few months
lad thats nothing
sheiko expert (vlad) was coached for years and best mates with sheiko

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>>40310149
>I have a 400 wilks
>has never posted vids of him at comps
Lmao the delusion runs deep

how likely is it that i've broken my collarbone?
it's noticeably swollen compared to my other collarbone, and hurts to touch.
it's not sore when i move my arm around or do any body movements, just to touch
thinking it's just bruised but it's really fat and swollen

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>>40310185

And he was still wrong about sheiko programming when he tried to argue with me.
;)

>>40310170
uh huh

>>40310168
depends on the problem

>>40310179
you just claimed to coach 7 and threw numbers. I didnt ask or care so I thought Id just slam you with how Ive done this larger and longer than you bby.

>against me since I'd already win by default.
uh huh... right.

>>40310208
Do you have that pic of isley boasting about his inflated maxes then posting a few hours later about how he got injured?

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isley pls buy me these and bring them with you next time you come to Australia

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>>40310207

Where in the collarbone?

>>40310213

>I didnt ask or care so I thought Id just slam you with how Ive done this larger and longer than you bby.

You did, you invited me to coach people here but I already do so.

>larger

Post your strongest lifter. No need to be an internet coached one.

>>40310220

Got you senpai.

>>40310185
>>40310208
>>40310206
the same faggery and defensive attitudes...is really interesting to see.

Who did I offend besides trappy, who I was only trying to help?

I think hes saying something about this lateral raise thing I have no clue existed.

>>40310213

Post some meet vids pls, would love to see your lifts.

Not even meming, I just really don't want you to actually be Sean.

>>40310233
Is English your second language?

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>>40310236
Maybe people are just sick of you attention-whoring without actually contributing shit, and solely attaining what little infinitesimal fame you have by riding on Trappy's coat-tails.
Reminder that you're a failure both on and off the internet. Even more pathetic than Panzer.

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>>40310236

>the same faggery

Delusional.

>I think hes saying something about this lateral raise thing I have no clue existed.

Literally the first argument we had, where you came in talking stupid shit about experience, was about lateral raises (and I was right in the end, and had over 10 citations).

Might wanna check with a doctor, you seem to be losing memory quickly.

>>40310252

Third language, to be specific.

I can go to the gym

Week A
Tuesday
Wednesday
Thursday
Saturday

Week B
Monday
Wednesday
Thursday
Saturday

Weeks alternate AxBxAxB e.t.c

Sometimes I have to miss days for reasons

What program can I run

>>40310233
strongest in numbers or strongest in wilks?

female 150lbs
270/140/340

male 200lb
485/315/575

these people dont compete and have kids, lol.

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>>40310260
take that back

or

else

>>40310263
Great, that explains the reading comprehension problems you have.

I think you were arguing with someone else where I just told you how you misued a logical fallacy.

I think I also repeated myself saying I never spoke about it over and over again.

You have a schizophrenics autobiographical narrative.


>>40310260
trip on

what coattails

what fame?

I dont care. I just like trolling you and enjoy watching you copy paste google.

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>>40310294
Let me think about that and get back to you at precisely 5:06am tomorrow.

>>40310294

How long have you been lurking here you cheeky fuck and why weren't you under my bed at 3:14 am last night like you said you would be? Are you sure you have the right place?

>>40310294
i'm stealing all of this guys pepes

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>>40310233
right where the bone ends by the sternum
thinking it should be pretty sturdy there but collarbones are pretty weak, especially to forces coming down from a vertical position (fucked up a heavy power clean)

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>>40310179
>You might wanna recheck your timeline.
why do you always have to state everything as fact until you get 'evidence' that you are wrong and then change your mind
just say you dont know, there is no shame in it
you dont need to be right all the time

learn humility and recheck your time line

https://desuarchive.org/fit/thread/32698179/#q32703520

>hepburn squat till march 2015
>hepburn-ish here and there (meaning later than march 2015)
>still less than 2 years even if we count it up to today after him hurting his back which i would say he wasnt running the program in this time

The only thing we disagreed on
(someone who does something well for years will have an advantage over someone who has not)

was conceded to be true by trappy

what we are witnessing is someones ego and insecure authority on knowledge turned into outlash.

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i'm bored. rate my TM

Mon
Squat 5x5
Bench 5x5
Dead 4x3

Wed
Squat 3x3 paused 80% of Mon
Press 5x3
Back-ext 5x10
Chins 3xF

Fri
Squat 5RM
Bench 3x2
Powerclean 5x3 or Powershrug 5x3

Never done leg press b4
Squat max is 180kg

Is 180kg 4x6 a normal squat to leg press ratio? I could probably have done 190 / 200kg 4x6 but didnt want to go too heavy

>>40310309
sublixation/dislocation is a probability but the symptoms would be similar.

if it was a hairline...it would be not that much

if it broke enough to get entirely through the bone... the bone would probably not be straight and it would be very noticeable.
do a Sternoclavicular stress test, google it

>>40310355
Most people could do a comfy 5x5 with their squat max desu

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>>40310307
now you and I both know you are lying

you didn't stay up till 3:14 to wait for me

because

you

are

fucking

scared

>>40310355
I cna go full autism on this

depends on the machine, how the weight is lifted and the angle in which you push against the leg press

vector plans a shit yo
>>40310371
also the bone breaking there... is not liekly

>>40310399

Second time in a row you didn't show up.

Also I didn't wake up, I just never went to bed. Just be a man and admit you have the wrong coordinates.

>>40310371
yeah i guess
wouldn't it be more painful though?
at the moment it is just sensitive to touch.
friends have said that it is usually sore even when resting, but they had proper clean breaks.
it seems to feel mostly the same shape as the other collarbone, just a bit larger
thanks for the reply though i'll google it
this only happened today, about 10 hours ago, and it was sore for a little while right after it happened but i could finish the workout fine and forgot about it until i touched it and it was sensitive and swollen just now

>train @ a crossfit gym for a month
>great equipment - eleiko bars and weight
>around 6 squat racks
>2 benches
>both of the benches are fucking terrible
>keep hitting the rack
>cant go heavy since I'm unable to do a proper barpath - will hit the rack

How the fuck do they have such great equipment but fuck up their benches?

My stress and anxiety levels are through the fucking roof right now and Sheiko is just making it worse. I don't think I can finish the program since every day I sink deeper and deeper into depression.

I don't even enjoy lifting anymore, I loathe everyday I get up and have to do a Sheiko workout. What's a good program BESIDES sheiko that is more 'FUN' in your opinion and does not take a huge toll on the body? Preferably one that I can run while eating around maintenance.

>>40310412
he never showed for me either after multiple promises
i think we all need to chip in and buy the lad a sat nav
hes not very good with a map

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>>40310321
i, somewhat reluctantly, approve of this post

>>40310401
>also the bone breaking there... is not liekly
yeah i thought so too, i just wanted a second opinion
should i rest it tonight? see how it feels tomorrow and if it's the same or worse i'll get someone to do the SC test?

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>>40310278

>these people dont compete

So you don't actually coach anyone?

Damn, even your strongest "athlete" (he doesn't compete so he's not an athlete) can't even break 400 wilks?

lmao

As I said, it's a waste of time as I'd win by default.

>>40310302

>misued a logical fallacy

Yes it took like a whole day for you to understand how fallacies work and to realise you were wrong from the start.

>trip on

I don't think you know how 4chan works. That is someone else, not me.

>>40310314

Hm, I thought it was january 2015 when he started. Rechecked the catalog and he was already talking about sheiko earlier than that.

Guess I was wrong then, it would be only 23 months of sheiko.
Sorry about that.

>>40310321

>was conceded to be true by trappy

You mean proven to be wrong.

I proved you wrong so thoroughly that you had to attempt moving the goal posts AND appealing to authority.

lmfao

>>40310309
>>40310422

Sublixation would mean intense pain when it happened, and loss of mobility.
How's your mobility?
Dislocation would be visible, usually, with the naked eye.

What you described is pretty much just a simple inflammation.

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>tfw Boris spoils you on deadlifts today but they were still 10 lbs less than 5 rm after being inflated by 15 lbs and not that much of a struggle

>>40310422
I had a clean break, and it hurt every time I took a breath in

get an x ray to be sure

what was the MOI

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>just drank 1,000 calories worth of hot chocolate

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>>40310179
still hadnt started sheiko by june 2015 either btw
although im sure you wont respond as this is what you do with 'evidence'

>>40310515
>using libs instead of kilos

almost fooled me

>>40310494
did you actually get someone from squat with a PVC pipe to where they are at, or did you get them as they were already trained?

Id fucking love to train someone here because theres so much shit I dont need to teach

>Yes it took like a whole day for you to understand how fallacies work and to realise you were wrong from the start.
lol

>Dislocation would be visible, usually, with the naked eye.

list the differences and liklihoods of subluxation versus dislocation of the sternoclavicular joint

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>>40310515
Ditch Sheiko and do Smolov with me Bobby

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>>40310554
Tfw frog self coached and has higher wilks then your athletes and now with trappys coaching he's unstoppable

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>>40310534

Nah, you're probably right.
I wasn't as thorough with the checking as I usually am.
Sorry if I acted rude when telling you to recheck.

And I just remembered he had done 13 cycles when he won the nationals, and the comp was back in june/july.

>>40310494
>How's your mobility?
>Dislocation would be visible, usually, with the naked eye.
>>40310554
mobility is good, same as my other arm
yeah, it is noticeably slightly swollen to the naked eye, but as i said it doesn't hurt to move in any direction
if it's worse tomorrow i'll make a post
thanks for the help trappy-chan and HonestPT, now stop bickering

>>40309649
me :)

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>>40310554

>did you actually get someone from squat with a PVC pipe to where they are at, or did you get them as they were already trained?

Yes, many.

>Id fucking love to train someone here because theres so much shit I dont need to teach

That's where you're wrong. It's much more difficult to teach proper competition technique and requires a lot of patience to correct advanced details. It's much easier doing it live in the gym.

I'm sure you have an idea, even though you aren't an actual coach.

>list the differences and liklihoods of subluxation versus dislocation of the sternoclavicular joint

Use google, I have better things to occupy my time with.
I don't need to prove basic shit like that, people know my formation.

>>40310600

Swollen just means inflammation. All symptoms are from inflammation. Put some ice and rest.

If your mobility is fine, it's probably just an inflammation.

>>40310600
do the test which Im 100% sure is positive

you just stressed the joint out or at most some subluxation

what is the MOI

mechanism of injury

what did you do to hurt it?

hi senpai

i just hit 5pl8 on the deadlift for a 65lb pr since last April :)

i haven't felt this good since i hit 3pl8 for the first time

>>40310627
>Id love to do a Q and A
> I have better things to occupy my time with.
I don't need to prove basic shit like that, people know my formation.

>Ive trained 7 people on 4chan, hold up

good for you I hope they succeed and do well

you realize we can dock our penises and help each other and share knowledge, but you are hell bent on being the biggest authority.

the fact that I have done this for money and longer than you triggers you, why?

>>40310582
Frog has higher wilks than boardie and Isley too.

Guy's a freak and for whatever reason is letting trappy take all the credit.

>>40310672
He still hasnt out wilked bordie idl about isley tho

>>40310644
also I've been running sheiko for 3 years. only been injured twice, and the longer i stick to sheiko without wasting a few weeks here and there on c6w, the more weight i put on my total per year

so far it's been a consistent 200lbs per year on the ol total, even though that's only about 20lbs per year on the bench :/

Give me (YYYYYYOOOOOOOOOOOOOOOOOOOUUUUUUUSSSS)

>>40310629
from what i saw, you need another person to do the test
it's late here and my flatmate went to bed already so i can't do it right now
will that fix itself in time?
messed up when catching a power clean

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>>40310686

>>40310672
I hope froggie squats at worlds

I mean this genuinely

I just want the world to squat low and have a nice ass

and for the record, both of my strongets clients
>have children
>are in their 30s-40s
>have a day job 40+ hr/week
>I have rehabilitated them from surgery upon meeting them

the closest Ive had to training people who are into strength training, dont take it as seriously as people on this board seem to be

key word seem to be

>>40310566
With my squat form I will snap my shit up so fast

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>>40310703
Do i squat low enough for you

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GUYS LOOK AT ME I'M A TRANNY

I POST PICTURES OF MYSELF

A L L

T H E

F U C K I N G

T I M E

NOTICE ME

did daddy never love you and now you need our attention and affection

honestly what is with the fucking attention whoring you do

>>40310585
>with the checking as I usually am.
>Sorry if I acted rude when telling you to recheck.
this isnt the first time Tbh

ultimately i dont give a fuck about the time he spent on sheiko
and i dont give a fuck if you dont know how long, its not about that
just say how you think things are on a subject and leave yourself open to a bit of doubt, instead of 'im right youre wrong,check it' without knowing yourself

i was quite sure i was right but you made me doubt myself and i checked, if i couldnt find it then i would have had no issues saying ' i dont think so but maybe you are right' instead of 'no you check it'

actually does piss me off Tbh

>>40310695
yeah Im going to wager sublux at most and just joint stress at least

ice and ibu if you want.

If you had a break, there would be some movements that would hurt

>>40310732
dig a hole in the ground so you can go lower

do you LB > HB?

>>40310753
Low bar is my main but i love high bar
(Like on light days or back offs on sheiko i do high bar)

>>40310763
I do HB until I cant every sheiko session which is usually 80% x1 or 75% x 3

closer to comp I only do comp squat

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>>40310670

>but you are hell bent on being the biggest authority

Me, being authority?
Last I checked my name isn't Coach Trappy M.D.

>the fact that I have done this for money

You made money as a PT, I made money as a coach.
I don't see why I would be triggered.

Reminder that YOU were the one shitposting about how you're here to "end trappy-chan" and ridiculous shit like that.

>>40310672

>take all the credit

Where have I ever taken any of his credit? lol

Reminder that only posts with my trip are me. I have nothing to do with what other people meme about.

>>40310695

Again, it's probably just sternoclavicular sprain. Just inflammation. It fixes itself.

If it was an actual sublux/dislocation, you'd be able to identify it when moving and abducting your arm, it would either hurt or you would at least notice they aren't moving in the same positions.

>>40310741

I apologise.
But this was an isolated case. I wasn't caring enough since the entire thing was pointless baiting.
The pointless baiting contributed to me acting rudely.

But when I talk about actual stuff that matters, in actual discussions, I only talk about it if I know what I'm saying and have citations (which is why people have the impression that "I'm never wrong", it's merely because I'm careful with what I say).

Regardless, hope I didn't ruin your night. As I said, I was just amidst shitposting and acted rudely to others as I can't identify who is who among Anonymous posters.

>>40310785
what type of pt are we talking here

>snow day tomorrow
>classes cancelled
>can actually take my time deadlifting

I'm losing 8 hours of work, but I'm excited friends

>>40310821
>>40310744
looking at it now under lighting it seems to be a little higher than my other collarbone
well shit
it's just odd that it doesn't hurt at all except when i touch the bruised area

>>40310785
I mean i could do my 80%s high bar because how upright i am but low bar feels smoother

>pharmacy students

>>40310821
>I made money as a coach.
Lmao. Any proofs at all that you have coached people?

>>40310821
>hope I didn't ruin your night
im not wreaking the house or anything lol

>acted rudely to others as I can't identify who is who among Anonymous posters.
so talk to all of us as friends, and if someone is posting pointless bait or clearly not someone you can talk to as a friend then dont respond
very useful tool and for the betterment of plg

>>40310884
>chemists

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Can I get a form check lads?

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>>40310854

Hm.
I recommend you get rest for now, and put some ice.
Tomorrow the inflammation should have settled down a bit, so it will be less swollen and you can give a better look at what actually happened.

>>40310900

What sort of proof do you even want? lol

>>40310904

I guess.
I try my best but sometimes, when you spend the entire day dealing with the same kind of poster...
it's difficult to not end up acting rude, specially since everyone has the same name.

I'll remember this next time and put more effort into not acting like a bitch.

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>>40310884
>>40310915
>stamp collecting

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>non-chemists

>>40310826
both senses of the term

well, three

physical therapist
personal trainer
penis toucher

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>>40310933

>>40310944
>What sort of proof do you even want? lol
Videos of your athletes? I just find it funny that you constantly talk about how you're a doctor, coach, etc to pass you off as an authority while you're never providing any proof.

Just hit 7 bench reps @9 and 7 squat reps @9 for my 80% PM AMRAPS fuck my cardio is shit I feel like I should have gotten 9-10 on squat

>>40310821
any ending of you meant your ego

you need to admit you dont know or if you are wrong

the entire crux of my argument always rested on me pushing you to push yourself to lift

>>40310821
>g-guys if I dont have a trip it isnt me

>asks me who I have coached and has criticised their performance
>where have I taken his credit

just stop dude.

you are still a male because of this neurotic insistance on being the best with nothing to show for it.

Humble your goddamn self.

>>40309183

I am also something of a benchlet. I mean, I can bench 315 lbs with a pause, but I'm 235 lbs and can squat 600 lbs.

Texas Method might honestly not be high enough volume for bench press. Because one is inherently bench pressing a lot lighter weight than they are squatting, 5x5 by itself might become inadequate for bench long before it does for squats.

I'm not changing up my program before a meet on April 1st, but even within Texas Method templates, I will probably start adding some heavy dips or some such to the end of volume day to build more volume.

I might also just start doing cycles of Smolov Jr for bench, while squatting Texas Method style. We'll see.

Just know that trappy doesn't have any better advice because >she doesn't even lift. And don't ever do sheiko. Even one workout on sheiko is enough to turn you into a 105 lbs >girl with a benis.

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>>40311026

>doctor

in formation*
the MD thing was a joke

And I don't care about proving any of that because I don't care about being an authority. Not just not caring, I don't want to be an authority. lol

People should judge the things I say by the things I say. Why does it matter who is telling you about, idk, traps work in the OHP - if what is being said is correct and has verifiable citations?

Really, strength training is a science. You can evaluate things critically.

>>40311039

>your ego

that projection

>you need to admit you don't know or if you are wrong

I always do. I'm probably the tripfag that has done that the most here on /fit/, to be honest.

>the entire crux of my argument always rested on me pushing you to push yourself to lift

What are you even talking about.

>>40311099

>if I don't have a trip it isn't me

It isn't.
People make memes about me and kermit all the time, but those people are not me.
Saying I take credit from kermit is literally blaming me for what other people meme about.

The only time I did take credit from him was when me and him were trolling as satire.

>asks me who I have coached and has criticised their performance

What does that has to do with anything?

And I didn't criticise anyone's performance. I just criticised you, so that maybe you realise you shouldn't have such large ego for no reason.

>>40311195

>I don't want to be an authority
>Gets a coaching certification from the IPF and puts the pictures online

I really just came in and don't know what this particular Trappyfit is all about, but this seems contradictory.

Crooked spin can't come to rest,
I'm damaged bad at best,
She'll decide, if she wants,
I'll probably be the last to know,
Noone says until it shows,
See how it is, they want you or they don't...
(Say yes)

>>40311195
>projection
goes on to prove him right
> I'm probably the tripfag that has done that the most here on /fit/

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>>40311219

That picture is a meme.
It's a joke.
I mentioned I wanted an IPF polo and anon photoshopped over this pic of me.
https://desuarchive.org/fit/thread/39910886/#39911251

I just repost it cause it's funny how people think it's serious.

>>40311251

Not ego, I was being serious. I've been in maaany discussions and debates (and arguments). I wasn't right in all of them.
No other trip is this autistic about debating random people.

>>40311195
>I'm probably the tripfag that has done that the most here on /fit/, to be honest


Kek vote for new meme

>>40311314
You have fucking autism

>>40311302
Well, I think the whole "Lith deadlifts girly weight" meme could use some more attention

>>40311302

Reminder
>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

>>40311333
You have fucking autism

>>40311324
>>40311338

You said leave plg, and not turn my trip off and continue to post in plg.

>>40311333
I left for like 2 weeks Kek, I ain't gonna follow that forever

>>40311352

>admits he can't stop orbiting livia-sama

I feel sorry for your life.

>>40311350
You have fucking autism

>>40311228

light
if you dare to believe it
floods in and washes all away

blood sweat and tears wont retreat it
you just have to wait to receive it
also, daily stay comfy reminder

>>40311362
You have fucking autism

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>he fell for the bulking meme
when did you realise 5/3/1 combined with PSMF was the TRUE redpill?

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>>40311302
Tbh I don't think somebody with a projected Wilks as pathetic as yours should be the one to say which is and isn't meme in plg. In fact I have trouble understanding why you're even here when you would've literally killed yourself if it weren't for your mentally disabled dumbass of a "girlfriend" defending you constantly in discord, attempting to slag off people who has raised legitimate complaints against your existence.
Someone as weak physically and mentally as you would be culled in any other non-nanny state tbf.

>>40311388
You have autism hank, your bully is middle school playground tier, literally a weak attempt at bullying as a pseudo intellectual.

>>40311195
before I go
1. being here 24.7 and serving as a basic google bot for people who can do what you do isnt that impressive

2. you claimed to have written entire biomechanics and physiology guides from scratch

you either
a. dont know that would imply you go ta grant to pioneer the research or
b. you learned it from a textbook and copied it over

its easy to pretend you are an encyclopedia but trappy, people use books and info on hand.

>>40311408
>l-look mum I said that word again!1!
Trip on, silly cuck. Besides, how pathetic do you have to be to block internet messages that they hurt you precious little fee-fees?

>>40311419
You literally have autism hank, I'm not cold hearted enough to make fun of a literal retard.

I'm check mated.

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>>40311416

If that's what you have to tell yourself to feel better, then sure.

>>40311388
This is never a good idea on 4chan when you don't know who's on the other side of the screen. Probably a great way to end up getting doxxed too but hey carry on being a bully.

>>40311426
Holy shit what pathetic damage control

>>40311386
>no volume
>no food
how to become actual Auschwitz
y

>>40311424
Delusional af. Can't take all the bantz and has to resort to "hurr m-muh autism".
You do realize that regurgitating/mumbling the same shit over and over to yourself is a sign of autism right? Lmao fucking retard just btfo'd himself; how fucking sad.

>>40311428
>literally threatening people on the internet
>I-I'm a hacker mum!1!!
Holy shit grow the fuck up idiot lmao. Also the only people I've disclosed a bit of my personal info is some dudes on /sci/, but since all of you fuckwits are so dense I'm 99.999...% confident that you're not one of them.
Just try, dumb cuck lmao.

Jheeze this place gets worst every time I come here. Peace out

>>40311447
Not a threat. Never said I'd do it. It's lame period. You get no more of my attention. You wouldn't say that to the local nigg in your gym but you bully kids with learning disabilities. You're worse than a child molester

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>>40311439
>>40311416

I think we're both through this.
I don't want to continue trading offences for no reason.

Listen, neither one of us is an authority here, and there's no reason to keep having a dick measuring contest that leads to nowhere.

Things will be better if we agree to bury the hatched here. There's no reason why we couldn't actually be good friends, considering we have such similar interests. Don't you think?

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>all these """""anon"""""" dyelcord shitters

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>>40311447

>>40311475
This. Discord is cancer.

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>>40311445
>no volume
i dont get this meme, am i thinking of the same 5/3/1 as the rest of you? there's plenty of volume, then you can add on other movements if you want
>pls dont make fun of me for being weak

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>>40311466
>You wouldn't say that to the local nigg in your gym
Because I don't live in the ghettos and the few niggers I've see don't act like fucking idiots lmao. Continue to project like the fucking dumbcunt that you are, senpai.

>>40311498
Hai gaiz I'm a rich kid who bullys kids with learning disabilities. Can I hang out with the cool kids... You're literally the cancer here

>>40311299
LOOK AT ME GUYS

TRANNY HERE

LOOK AT ME

PLS

LOOK AT ME

NOTICE ME

I M I M P O R T A N T

you are the most vapid person here, honestly I don't see the point why you post yourself everywhere

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>>40311518
So you chose to project like a dumbcunt. Good boy.
Now go eat shit like the pathetic reactionary monkey that you are.

>>40311475

Did you do your 80% AMRAP yet?

>>40311529
ok dino

>>40311492

5/3/1 BBB has plenty of volume.

>>40311518
wow bullies kids with learninf disabilites. uses autism as motherfreaking pejorative online. diguesting and worse than a moloster

>>40311533
Calls me monkey but I had a bar mitzvah
:)

Do you really think your actions don't have consequences. Sigh...it's too bad you had a choice but choose to be a bully.