/plg/

Second for op is correct

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Threads are slowly becoming great again

God bless

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First meet today lads wish me luck!

>>40338026
tranny gets banned and plg is comfy again

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>>40338026

tfw when 105kg category and faggots like op webm can happend only in lower ones

>>40338026
Bench is obviously the worst lift and should be replaced by overhead press.

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>>40338081

I can agree on push press since you can lift more that way

>>40338081
it was in oly lifting but dropped as too hard to judge

>>40338081

Oh fuck no.

If you think the judging is bad now, just wait till people are pressing in competition.

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>>40338081
Agreed

Did a week of OHP and Push press, came back to bench and I injured my wrist and shoulder first day back.

Also bench is grindy and sucks :(

the funniest part?

trappy said it there would be no different if she didn't post

she said everyone would still shitpost

really makes you think

>>40338166
Chances are he will come back eventually and say something like hurr durr but the threads were slower, oblivious to the fact that's better for a general on 4chan, and how PLG has been since the beginning.

Enjoy it while it lasts, friend.

>>40338166
i just ignore

ive been lifting for over half a decade and ive learned a lot but you come to realise you still know hardly anything, im still learning everyday, every session, every conversation with someone stronger/smarter/more experienced

listen to people who know what theyre tallking about, and if you cant find that, listen to the most experienced not necessarily the strongest, take isley, not the best total or lifts in the grand scheme of things but he has a huge amount of time under the bar and around tons of other lifters, you cant replicate that

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>>40338187

>actually smart opinion on something

but seriously now everyone can ask for program advise and It wont be sheiko if your squat is around 2pl8

>>40338187
Agreed, but I think its more simple as to just pick and chose what advice you take, you don't have to take it all.
I think its more important to put aside time to testing what works best for you.

>>40338097
Has anyone actually ever been injured on record doing that huge lean?

Also is doing Good Mornings going to help my squat and deadlift go up?

>>40338204
Yes and yes.

Barbell vood mornings spook me though. If I had to do it I'd do it with a SSB or chains.

>>40338197
to be honest, programming questions will always be a grey area here, no one really knows how to put something decent together, people either follow cookie cutter programming without tailoring them to their own specific weaknesses, or have had some form of coaching

dogs rule ez

>>40338187
Thats not fair
trappy has coached hundreds of lifters on 4chan
and she said she worked at pl gym and coached many lifters there aswell

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>>40338214

>>40338212

well I know that my chest is my weakest area and I base my upper hypertrophy around it

>>40338216
I know you're joking but trappy actually believes this

>>40338225
youre better off putting more time into shoulders and triceps to increase your bench

>>40338216
>trappy has coached hundreds of lifters on 4chan

giving them a cookie cutter routine with a swapped exercise or two is not coaching

>and she said she worked at pl gym and coached many lifters there aswell

no proof of her lifting or coaching in real life, just a shopped ipf picture

i know ur trolling but ye :)

>>40338244

I can already push press more than I bench, arm work is getting done too but my physique is literally broad shoulders and no pecs at all

>>40338248

in fact, there's nothing that connects her to any kind of strength related real life activity

NOTHING. there's a gym pic but you can go to the gym and run on a treadmill, doesn't prove shit.

>>40338254
if you can push press more than you bench you dont need chest work you need to learn how to bench

>>40338259

this is what im working on right now thats why I 3x beg bench nucklos and now Im dropping my max by 10kg to learn how to do it without struggling with weights

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whats the consensus on nsuns 531 lp as an SS alternative?

pic related

its a big reddit meme

>>40338265
Never be afraid to deload and work on your form. Make sure you find a good width for your hands too, that was one of my biggest issues.

I'd also recommend ending every workout you work on your bench, with pushups. Not too much, but enough to make sure you're pecs are being hit.

>>40338187
Gbro,what routine would you suggest that has low-ish intesity but enough volume?
I recently began squatting/dl again due to back pain (I still have it,I just need to stretch for like 30minutes before lifting) and I'm pretty much lost.
I also got diagnosed with Spondy l5-s1 although it's asymptomatic for now.

I have been running J&T2.0 for bench for a couple of cycles and I really like it, bench is consistently going up.
I tried to add sq/dl to it but I think I overestimated my maxes and I'm definetly paying the consequences.
I had 142,5kg as TM but managed a 2RM of 130kg @ 9RPE on squats yesterday.
Should I run it again with lower maxes or try something that is a bit easier?
My training history goes: SS->TM->C6W(Injury)->Gnuckols->Rest->LP SS for sq/dl -> J&T2.0

>>40338295

this is how I planned my upper body (3x a week)

Bench - 3x beg bench Nucklos
Pull ups - total of 24 reps
OHP - 3x 8-12 range RPE 9
pendaly row - 3x beg bench Nucklos (I use same formula)
dumbell flies/press - 3x 10-15 range
arm work - 3x 10-15 range

am I doint it right?

>>40338026
his fucking arms

whyd the tranny get banned

>>40338300
i know someone that has that, he squats 400kg in multiply so please dont think you cant lift heavy again

im not a great one for programming if im honest

what i will say is do a ton of hypers, if you have access to a reverse hyper then thats good, every session

google 'mcgill big 3' and do them every day plus cat/camel, if you can, get a heavy band and choke it round a rack and do https://www.youtube.com/watch?v=1Mkhj0P3Nsw&t=2s

and i like to lay on a foam roller and put 3 20kg plates on top of me and sit with it in the lumbar/mid back/thoracic for about 60 seconds each, puts everything where it should be

they should just remove all lifting from the sport entirely and have contestants push against a force plate at various joint angles. Thats the only way to be truly objective.

train with the big 3, then test against an isometric and isokinetic dynamometers.

There, fixed your stupid sport

What is the general consensus on inflating sheiko maxes?

Im in week 2 and its piss easy so far, does it even get hard?

>>40338325
posting porn

>>40338332
hah really?

>>40338293
What is upper body pull

>>40338342

Monday & Thursday, where it says "Back"

>>40338081
this
powerlifting should be just squats and deadlifts
Bench is really fucking retarded

>>40338328
>>40338300
>i know someone that has that, he squats 400kg in multiply so please dont think you cant lift heavy again
That's really reassuring,thanks

>google 'mcgill big 3' and do them every day plus cat/camel, if you can, get a heavy band and choke it round a rack
I can't do that thing with the bands but I'm already doing mcgill big 3 and other stuff for my back.

Right now I think the pain has something to do with my APT and tight hip flexors/glutes.
Pain has been decreasing over the last couple of months and some days it's just mild discomfort.

Thanks for all the help,have a good weekend :)

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Sheiko beginner prep & comp done

trappys version is officially not "internet exclusive" (who even says that)

WHAT WILL TRAPPY DO

>>40338365
Looks good anon,please use MROUND for KG support

>>40338365

I hope this is girl

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>the SPORT OF POWERLIFTING

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Doing the 8 hour arm workout

Done part A and im DEAD already
Got 15 more to go...

>WHAT ARE WE TRAINING

time for repetition upper

Bench 100kg AMRAP
Chin 4x8-12
Bradford Press 3x15
Dips 3-4x5-10
Curl 3x8-10

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I just want Phil to be back

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The pump is too much

This isn't possible

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>>40338484

just max out next deadlift GODAMNNIT WHATEVER IT TAKES

>>40338426
Squats
Pull ups
Rows
accessories for delts and bis

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>>40338490
Just have to do this 14 more times.

Already down to curling the 30kg FML

>>40338426
Tennis x 1 hour
Yoga x 1 hour

beer to failure

>>40338507
Dude he says to start LIGHT

also take the 30 minute breaks bud

>>40338026
what the fuck is going on with this mike wazowski looking motherfucker?

>>40338522
There's a British flag behind him, so probably inbreeding

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>>40338521
I am going lighter yeah, can't take 30 min breaks though, gym shuts at 4.

The burning has stopped, its slightly easier now.

>>40338293
Meh, I'd rather have someone do the Beginner's stuff Wendler writes about in Beyond 5/3/1.
>>40338328
>and i like to lay on a foam roller and put 3 20kg plates on top of me and sit with it in the lumbar/mid back/thoracic for about 60 seconds each, puts everything where it should be
whut
>>40338522
Fused vertebrae.

Just started the TSA 9 week Intermediate, anyone else have any experience with it? Hella bench and rowing volume.

>>40338578

really?

progression 2.5 kg for upper and 5 kg for lower?

because that's still what you're doing in his beginner version

only difference is taht you're doing full body, fsl, 3 days a week etc

progress is still painfully slow

maybe if it add quicker progression based on amrap it would be better

>>40338614
I think Alex did it and starting failing reps a few weeks in.

>>40338426
EQUIPPED Squattos 3 singles at 275kg
Easy bench 115kg 4x4
Some good mornings and db press for insignificant weights and reps

>>40338633
Its not even that slow
2,5 kilos for upper and 5kg for lower every 3 weeks is propa fast my man.

deload week when you feel like, he says every 2nd cycle, but beginner probably doesnt need it.

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Can't feel my arms anymore.
6 more cycles left

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>>40338693

YOU GONNA DIE TOMORROW

OVERTRAINED BEACUSE OF ARMS WORKOUT

>>40338700
Gym owner is giving me the strangest looks lmao

>>40338578
https://www.youtube.com/watch?v=kQM5-Uwui0o

i dont have a 130lbs piece of steel to lay on me so i have to do it the other way round

>>40338655
i just did close grip 100kgx18

is compsci hard? do i need to actually have some kind of mathematic talent or interest in computers to succeed?

>>40338633
What I meant was the 5s Progression, https://www.pdf-archive.com/2015/09/16/beyond-531-jim-wendler/beyond-531-jim-wendler.pdf page 50.

If the lifter outgains that progression, there's no reason to not adjust the max to reflect that.
>>40338844
Ah, now I see.

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>>40338715

>>40338855
hes been doing it to hundreds of athletes and american football teams from high school upto the nfl have been utilising it all to good effect, tightness doesnt tend to hold up under such weight

>>40338426
Pause Squats 80kg 5x5
45˚ CG Incline Bench Press 100x5x10
Some back work

>>40338869
Might give it a go next time I'm feeling fucked after deadlifts/squats.

>>40338896
you do it before training

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Half way through

Already drank my 8 scoops

>>40338898
Oh, right, gotcha.

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>it's another episode of "Anon is an Absolute Madman"

IN ON EPIC EDITION OF /PLG/
>>40338949
I hope you're going to do before/after pics,absolute madman

>>40338855

yeah, i was talking about that as well. but i thought you were supposed to increase the same way

"The same 5-10 pound increments apply."

i guess its hard without rules to follow, i feel like i might overdo/underdo it then

how and when should i increase max more than the specified amount then?

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>>40338949

Gotta say, plg is max comfy right now

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>>40339111
Nice.

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>3 cycles left
>so close
>elbow pain

>>40338426
Benching working up to 220 (lbs obv) for a few sets of 8, with the last being an AMRAP to @8.5-9
>>40338578
Everything still going well laddo?

>>40339164
Forgot trip

>>40339168
Didn't you do CLutz?

>>40339111

>lifting with Joe and Twink right now

I'll say.

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>>40338026

>tfw failed on the second set of 175 kg squats

>>40339179
A couple times yeah

>>40338844
I can just about do that, super wide grip

>>40339193
I just finished week 1 and every set I did felt below RPE6. Is that the way it's supposed to be? I'm using actual maxes.

>>40339210
Yeah the first couple weeks were pretty damn easy from what I remember. Wait till you get to weeks 4-6.
I don't remember the lifts themselves getting THAT difficult, but you definitely start to feel the effects of the fatigue.

>>40338055
Good luck. Where is it?

>>40339232
Alright so I shouldn't do anything stupid like inflate my maxes?

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>get to mystery anon's gym
>pay for guest pass
>guy at counter says "have a good workout"
>say "you too"

>>40338334
We had an unauthorized plg going and baited him into posting pics.

>>40338412
Godspeed. Gotta get big cmon.

>>40338026
Is that isley?

>>40339255
I'd give the rest of the cycle a go as is personally.
It's only 7 weeks and I highly doubt your bench is gonna get worse from it. If you finish it and find the results lackluster it might be worth trying it again with higher maxes.
But I remember thinking that most of the sets were concerning in their ease and then I benched 20lbs more than I ever had before when I tested.

>>40338426
>rest day
What's Bradford press?

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>>40339276
it is a herd laif to be a froks

regards, froks

>>40339309
Ok thanks.

>>40338655
>equipped

not gonna make it

>>40339336
Delete this

can someone write down some of the best assistance exercises for each muscle group that are a good for powerlifting carryover?

already doing
>incline chest flys
>incline db chest press
>weighted dips
>weighted chinups
>rear delt flys
>hanging leg raises
>back extensions

are there any other good exercises that i should be doing?

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Yeeeeeeee

>>40339374
miring that form

on the guy behind you

>>40339374
>only slight valgus
What's happened to you George? Is it possible you're learning?

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Also yeee from wednesday, very comfy

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ONE

MORE

CYCLE

LEFT

GOD

DAMNIT

>>40339392
Idk it's just something I'm better at in equipment. My raw squattos are dogshit. Especially now with my idiopathic quad pain

>>40339374
Seems like equipped was the right move for you. Youremember equipped squats are infinitely better looking than raw

>>40339395
I need to see two picures before and after of arms and the disgusting shit you take after16 scoops of protons

>>40339374
>>40339393
>that face and eyes

always makes me laugh. and i don't mean it in a demeaning way

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>>40339416
I know :)

I lose my contact lenses every equipped squat sessions

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>>40339410
I've got the before pic, I'll take an after in a few days.

You're not seeing my 300g protein shit tho big man

>>40339424
holy shit, i thought that sweat or something
pls stay safe georgie boy

>>40339437
Theres not gonna be any difference in a pic that late

take it with pump

>>40339484
My pump went away 2 hours ago
My arms have been just numb

Are Forza benches made to IPF specs?

>>40339491
bring us back a good story from the party dino
you fucking madman

>>40339524
Ree don't call me dinemo

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LOL

>>40339544
Didn't get fired, wasn't 9 months ago, have an interview on Tuesday

>>40339544
no one cares, keep that garbage in discord

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Just finished rich pianas 8 hour arm workout

Please give me (you)s

>>40339552
Yes you did
It was 7-8 months ago then (LOL)
You're still unemployed

LOL

>>40339561
newfag detected, laughing at isleys pathetic life has been around before discord was invented you dumb fucking cuckold lurk more

>>40339374

Isley, Isley, Isley...

>>40339589
ok sean

>>40339589
And you literally only just got a job and were NEET for years.

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>>40339564

WHATEVER IT TAKES RIGHT BABY?

>>40339391
he's on his toes

>>40339613
I've been working since I graduated years ago you dumb little cuckold (see literally all the screenshots ive posted from an office tower in downtown toronto countless times for YEARS)

I also have millions of dollars and you live in a roach infested apartment crammed with a bunch of pajeets in it LOL

>>40339632
Nope

and nope

No roaches and no pajeets (although topkek lives like <20 minutes walk from mine)

>>40339641
You cant just close your eyes and ears and shout NO NO NO!!!

it's a shit argument because well you're just denying objective facts

what a sad, miserable and pathetic NEET life you live

kek

>>40339641
How are you going to make yourself stand out in a job market saturated with experienced professionals with post graduate qualifications?

>>40339632
Could you please talk about lifting?

Being buttmad about your faggot tranny boyfriend getting banned is no reason to go full-sean.

>>40339653
You can keep your >projections

>>40339657
By networking and with my github

>>40339657
he was making near minimum wage doing pajeet work until he was fired for being so fucking stupid

why do you think hes been searching for a job for over a year now kek this sad little fuck focused on his irrelevant hobbies too much in school and is now paying for it hard KEK

>>40339668
>You can keep your >projections
Projections? How so? it is a fact you are unemployed and it is a fact that I received multiple job offers before I graduated and once I graduated a few years ago have been working steadily since

maybe try india for some code monkey work?

>>40339668
>networking
You really don't have the social skills to make that viable but goodluck.
>with my github
You have to be SAVAGELY good to get noticed at all that way.

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Anyone can share sheiko spreadsheets?

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>it is a fact you are unemployed

This is true

But I have the one thing you want hte most

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>>40339684
Your job isn't the only thing that defines you.

I agree with Isley. Find work that supports your lifestyle and hobbies.

If all you care about is your work success, then you will never have enough success to be happy...

Unless you're the God-Emperor, President Trump.

>>40339701
If you don't already have that info, then you don't need that info.

>>40339695
I do actually
and yeah the github is just to back up my application.

>actual anons
>braging about job

werent you supposed to like living without world of capitalism and being corpo bitch?

>>40339708
>I agree with Isley. Find work that supports your lifestyle and hobbies.
in isleys case that means being unemployed i guess LOL

>>40339702
you do realize trappy does that to literally everyone I Could post the same exact screenshots talking to me if I wanted to

>>40339736
>unemployed i guess
No. Gainful career with solid retirement plan in place. I will be sailing easy, retired with benefits at 53.

>I Could post the same exact screenshots talking to me if I wanted
Maybe get a new hobby besides working, lying about lifting, and flirting with men?

>>40339725
>werent you
>anon is one person with one ideology

fuck off anon

>>40338187
>i just ignore
>ive been lifting for over half a decade and ive learned a lot but you come to realise you still know hardly anything, im still learning everyday, every session, every conversation with someone stronger/smarter/more experienced
>listen to people who know what theyre tallking about, and if you cant find that, listen to the most experienced not necessarily the strongest, take isley, not the best total or lifts in the grand scheme of things but he has a huge amount of time under the bar and around tons of other lifters, you cant replicate that

I think this is worth reposting, even in the same thread.

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>>40339715
Thx dude, you so wise, i just lost them after reinstalling windows. I bet you really fun guy to have around and you have many friends.

>>40339724
How have you been going about networking?
I know you don't have much adult life experience so feel free to ask for some tips regarding networking.

>>40339784
Which one do you need?

>>40339784
If you're too lazy to find that info without a tranny showing you some bulge, then you're too lazy of a faggot to do Sheiko. :3

>>40339775
>I think this is worth reposting, even in the same thread.
Anyone that can't say "I don't know" shouldn't be posting advice. Good repost.

Should I watch Heavy Metal (1981) or Ordet (1955)?

>>40339424
>equipped squat sessions

Careful now, there are teenagers who get triggered when we talk about equipped who post here.

>>40339804
>faggot

S T O P
T
O
P

T H A T
H
A
T

>>40339811
Lmao

good rekking last night btw

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>Stop that.

>>40339766
>uess
>No. Gainful career with solid retirement plan in place. I will be sailing easy, retired with benefits at 53.
I was talking to and about Isley not sure why the fuck you're talking to me about yourself I do not care about a literal who anonymous internet man

>>40339832

He was being a little fucker. Hope he smartens up a bit, but the impression I got was that he wasn't really reading anything I wrote.

>>40339845

Just FYI I don't like Marley and my dragon dildo is pink

>>40339828
>faggot
>S T O P
Words are words. Quit making them magic hurt-spells. Grow up, Poutine.

>>40339873
>Quit making them magic hurt-spells

Quit pretending they're not

>Grow up, Poutine.

This is a 10/10 expert troll, but I rolled a nat20 on perception

>>40339856

point is equipped squat will never be as eye pleasing as normal

>>40339892
>equipped squat will never be as eye pleasing as normal
Have you considered watching more male bodybuilding and/or man porn?

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>>40339897

>implying im now watching enough of it right now

((((sean))))

>>40338026
>Deadlift
odd way to spell "squat" there m8
t. bitter man with fucked knees who can't squat

Knew I shouldn't have gotten a haircut 30 minutes before they close...

Fuck

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>>40339931

rate my squat m8

>>40339944
Need the video faggoli

>>40339929
Yes?

>>40339929
Yes?

>>40339015
Could answer "when it's too easy", but that's too ambiguous. I guess you could work up to a max at the end of every second/third/fourth cycle or something, after the 95%x5. Alternatively AMRAP the 95% and estimate a max using
>weight lifted * reps * 0,0333 + weight lifted
>>40339164
Yes. Next session is w3d3. Had to postpone a session again and I've been stressing out with uni. Just went for a shirt hike. Quad is feeling tight, but I didn't get the same pain as I used to, and w3d2 was without pain, so there's that.

>>40339944
looks like you're pushing more off your left

>>40339309
Sabre lad! Welcome back!
How those knees of yours

>>40339978
>>40339015
A third option is to work up to a 3RM after the 95%x5 and use your new 3RM as new training max.

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>>40340025

left leg is a bit longer than right

>>40339978
Good to hear man. Hope it keeps working for you. Sounds like it's not eliminating issues, but might be at least reducing severity.
>>40340038
Knees feel ok. The right is stiff and tight most of the time but hasn't been painful in a really, really long time thankfully. Haven't had to alter my training because of my knees any time this year yet so I'm thankful for that. Still pretty unbalanced with my entire right side being tighter than the left, so it probably won't go away totally till I take care of that, but I'm working on it. Gonna tell the message therapist to work on legs Monday.
Thanks for asking senpai.

>>40339374
looking much cleaner than it was raw
noice work m8

My lower abs are strained for no reason, been like this all week and my lower back hurts because my bracing is all fucked up.

So upset.

>>40340170
Rice protocol

>>40338522
>trying to figure out what mode this is
>read this

I'm fucking dying

post pictures of light weight powerlifter physiques, i want inspo

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Fucking happy and hyped af today, finally benched 100kg 3x6 for the first time.

https://youtu.be/y2OBZNqGd1E

Brett Gibbs recently started with RTS coaching?

>>40340081
It'll also help me squat better, I think.

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About an hour after my 8 hour arm workout.
My arms are actually smaller than when I started? :x

Anyway what's PLGs plans for Sunday?

Going to a party from 9pm til 2am :))

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>>40340327

>when Joe gets a chicken tendies sandwich after lifting

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>>40340366
>planning the end hours

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>>40340400
That's when the club kicks you out

>>40340394
Sounds like a lad

>>40338849
It's more about your problem solving skills, not so much about your math skills, however if you don't have an interest in computers, whether it be how things work at the binary level, how operating systems work, etc, you're gonna have a bad time.

>>40339320
You alternate pressing in front of you and behind your head for each rep in the set, iirc

>>40339374
>>40339393
Looking good George

I'm cutting but I pulled a deadlift rep PR today. Am I getting anything out of it? I'm not gaining muscle but am I technically getting stronger? Are my tendons and ligaments getting stronger still?

>>40340394
MADMAN

>>40338849
You need to have an autistic brain that thinks like a computer and not like a normal common sense person.

>>40340406
>>40340449

And Twink just ate the tomato slice and lettuce off of his burger before eating the whole thing.

>>40340446
Definitely not losing muscle if you are gaining strenght, very nice work my friend.

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>>40340482
That's just that 300+ IQ at work, I mean, if it's a huge burger, it kind of makes a mess if you just try to bite into the whole thing intact.

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>>40340482
>>40340394

>>40340350
Well that was the main goal overall so I hope it does. Good luck mayne.

>>40339807
pls respond

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>>40340526
>amn du stal denne i frå meg

>>40340545
watch the new harry potter movie

>>40339807
>>40340545
Ordet.

Heavy Metal if you're really drunk and/or on drugs.

My lower back hurts and I feel depressed
Can't do the McGill big 3 because my lower abs are strained

Someone take me out back and put a bullet in my skull please

>>40340350
Gibbs has been coached by rts for a month or so I think

>>40340563
I always get high when I watch movies by myself so that doesn't really make any difference.
Last time I watched a movie about faith I actually made some decisions about my own faith that I think were pretty positive and I was high as a mug.

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>>40340535
Thank you fAm.
>>40340553
May or may not be the only pic I've stolen.. :^)
>>40340571
Excited to see how that turns out. Didn't think of him as the right personality type for it.

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>>40340591
Ta eit til, er viktig å spreie norske megmegar utover

last year i was lifting with some of the strongest lifters in london. Very weird to now be one of the strongest lads in my gym. I'm impressed any time someone does a 4pl8 deadlift

>>40340608
Where? British barbell? Crystal Palace?

>>40339498

Anyone know

Do they vary much from the ones you find in comp (UK)?

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>norge

>>40340567
You could try a standing variation of bird dog if nothing else

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Jheeze this thread is max comfy

>>40340625
Queen Mary University. Lot of the lads from there lift at BGWC. You competed with several of them last year as well

>>40340591
Yeah I'd agree I feel like his rpe definitely seems to be off as well in the videos. I could be wrong though

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>>40340646
fuk u finlan

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>>40340625

>Crystal Palace

when British Barbel is cool name Crystal Palace make me think someone is lifting in Luvre

>>40340659
Very likely

>university students
>strongest people in London

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>>40340604
>megmegar
gryntekek
I don't have any rares, really. Where did you get them?
>>40340646
>jelly foreigners
Laughing all the way to the podium.
>>40340665
inb4 GGHOW (Gibbs Going His Own Way).

>>40340678
Sounds like a high class strip club

>>40338507
Ohhh fuck HE'S ACTUALLY DOING IT
Please tell me you took a picture of your guns before you walked into the gym?

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>>40340689
>GGHOW
toppest of keks m'lord

>>40340684
they're not all students m8, a lot of them live in the area and come in to train given that it's an extremely good gym full of strong people. But a lot of the students there are extremely strong tbf, stronger than the current uni gym i'm lifting in

>>40338026
mirin, how do I into Ephialtes mode?

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>>40340689
Me har ein heil tråd borte på internasjonalbrettet, vert produsert ein del megmeg der.

Ein er ikkje så begeistra for snublehomsing då, anbefalar å skru av snublekoden

Who else
>got da respitory aids

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UPDATES:

New Sheiko Elite Large Load program! It is high frequency (5 days/week) and has a stupid amount of volume that only a roider can withstand!
Updated all other Sheiko programs to include instructions and guidance!

Unfortunately I didn't have much time on yesterday, so didn't advance much with the Dietmar program :(

>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/

>Elite Large Load
https://docs.google.com/spreadsheets/d/1ylP5us2vjisEHK4KgMSZoDT7AREc4Ok3cudKy-wWObk/

Dietmar Programs (translated by c’’,)):

>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/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/

alright see you again lads

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>trappy's back
>still avatarring
reminder that that's a bannable offense :^) as is ban evasion :^)

>>40340757
It was good while it lasted, pack your shit friends.

>>40340780
This thread was so comfy too

>>40340780
OH GOD WHY I thought we had 3 days :(
it was heavenly while it lasted
Peace out

>>40340692
I finished it a few hours ago.
My arms went from 16" to 16.25". I am hoping they will get bigger over the next few days......

I umm, I might have screwed up the pictures. We will see...

>>40340725
>
>>40340748
Wouldn't ever snuble outside PLG tbH.

>>40340780
>>40340801
>>40340809
if all four of us report her sexy butt right now we can get her banned again

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>>40340689

Hey faceguy, is the dietmar week you have the blue routine from the Powerlifting University(?) or something like that?

>>40340051
>>40339978

Thanks for the help.

Okay, so the plan look like this then:

Monday
Squat - 5's PRO, 5x5 FSL
Bench - ???
Assistance

Wednesday
Deadlift - 5's PRO, 5x5 FSL
Press - 5's PRO, 5x5 FSL
Assistance

Friday
Bench - 5's PRO, 5x5 FSL
Squat - ???
Assistance

I have a few more questions that I couldn't find answer for:

* What do I do for Bench on Monday and Squat on Friday?
* Should I keep it like this or make the workouts A & B and alternate like SS? So I get equal frequency? If A/B I'd obviously change the second movement on squat/bench days to 5's PRO as well.
* Why every test new max every second/third/fourth cycle? Why not every cycle?

Since when did ban evading stop being 30 day bans?

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>>40340823
Då bor du kome innom og plukke opp nokre saftige megmeg, vonar du tykjar om sjakk, jenter i rullestol, Bjorn Eidsvåg og NAVing

>>40340851
since trappy turned her router on and off to get a new ip
this is still ban evasion

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>>40340865

Uh what?
If I was evading a ban I wouldn't be able to post with my trip.

Now stop shitting up the thread please.

>>40340757

Stop calling beginner /plg/ internet exclusive when it's not. See >>40338365

My version is also prettier than yours. :3

Stop ban evading. <3

>>40340886
STOP BAN EVADING

>>40340889
MAKE PLG GREAT AGAIN

SHOULD I USE SQUAT SHOES FOR BENCH?

>>40340922
IF YOU STRUGGLE GETTING YOUR FEET BACK THEN YES

>>40340889
I hope this works
Let's get rid of that witch once and for all
the last 2-3 PLG threads were insanely comfy

>>40340940
I have done it before for Sean and they sent a moderator to these threads who deleted his posts seconds after they were posted.

I literally send feed back every day for about a week before it worked.

The more people that do it the quicker it will work.

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>>40340940
Interesting how many contributing, smart, interesting tripfriends came back to posting once trappy was gone too.

really makes one ponder

>>40340886
Fuck off and die
You've seen first hand how much better this place is without you
If you really gave a shit about helping people you would fuck off instead of using plg for attention whoring

>>40340889
I suggest maybe including the actual tripcode also.

>>40340976
Sure, my mistake.

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>>40340952
Let's get it then.

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>>40340888

Cool. Are you gonna copy the others from the app as well?

Are you using the android or iOS app? I heard the iOS routines are slightly more updated.

And I'm not evading any bans <3

>>40340911

Stop spamming the thread. I already said I'm not evading a ban.

>>40340889

>The trip "Trappy-chan" on /fit/ was banned for off-topic posting

Uh, no I wasn't?

>reset his IP and got banned for ban evasion under the trip "teapot"

teapot is the name on the mobile phone. I didn't reset any IPs.

>He was then banned TWICE for ban evading under anonymous.

I never posted as anonymous. Wtf are you talking about.
I literally just came home.

Good luck with the raid though. This is the 4th or 5th time people try to raid me

>>40340964

>You've seen first hand how much better this place is without you

I've seen a few threads completely destroyed by shitposting.
And then one person spamming "this is so comfy!" on every thread regardless of being utter shit.
Then I've seen people butthurt on this thread about me for no reason, and people thinking I'm permabanned or something stupid lol.

I haven't seen the "better place" you're talking about. In fact, you and your friends are making /plg/ more cancerous by the day.

>>40340957

Literally only Sabretooth who has already shown that he posts as anonymous to hate on me.
So trip on?

>>40340932

As in if I struggle to bring my feet back and keep my heel on the ground?

>>40339276
That fucking gif omg.

Reminder to report trappys post and send feed back

Make PLG great again

your voice matters

>>40340957
Yeah I mean it's obvious now nobody wants anything to do with that cunt so they just leave when he comes. Proper piece of shit. Would rather ruin a place where people come who actually lift weights to discuss lifting and have banter than go without his attention attention and orbiters. Proper pathetic chap like.

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>>40341000
>>40340922

If you have issues with mobility, you'll find it hard to reach depth and won't be able to stand upright on a highbar or front squat.

>>40341000
Soft of, I find I can get my feet back further when I bench in heels. This translates into a tighter set up and bigger arch, it also helps me keep my ass down on the bench

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reminder

>>40341015
>>40340993
STOP BAN EVADING

>>40341030

I am neither banned nor evading a ban.

Can you please stop spamming /plg/?

>>40341017
Fuck I forgot about this, link the video.

Updated:

http://www.4chan.org/feedback

The trip "trappy-chan !!VHnwMVjcWZi" on /fit/ was banned for off-topic posting, reset his IP and got banned for ban evasion under the trip "teapot". He was then banned TWICE for ban evading under anonymous.

trappy-chan !!VHnwMVjcWZi is a troll and disrupts /fit/s powerlifting general called /plg/ - powerlifting general.
Please give trappy-chan !!VHnwMVjcWZi trip a 30 day ban for ban evasion, as only his teapot trip was banned for ban evasion, while his main trip, trappy-chan !!VHnwMVjcWZi was not.

Send this to
http://www.4chan.org/feedback

http://www.4chan.org/feedback

http://www.4chan.org/feedback

>>40340993
Nah you're just chatting shit now those threads were objectively the best we had for months. Sabretooth, benchbro, garage bro all posting consistently. 3 trips that came back after you were gone for only a few hours. Imagine if you were gone for good who else would catch wind and start browsing again. Heck even isley who sucks your dick was posting more
It's over cunt. We know for a fact now you're the cancer ruining this general and we're going to exterminate you.

>>40340829
By Martijn?
I don't think so. I don't even know what the blue routine from Powerlifting University is.
>>40340857
Definitely will.
>pic
lmao
>>40340847
>* What do I do for Bench on Monday and Squat on Friday?
>* Should I keep it like this or make the workouts A & B and alternate like SS? So I get equal frequency? If A/B I'd obviously change the second movement on squat/bench days to 5's PRO as well.
5/3/1 (5s PRO), 5x5 @ FS, from what I understand from the blogpost you're taking that from.
Keep it as is, since he doesn't say otherwise.
This way you'll make it through two 5/3/1 cycles for your SQ+B in three weeks while you get one cycle for your DL+OHP. It's fine. Be aware of your fitness, tho. You decide if you deload after every or every other cycle. Just be aware that whichever you choose, you'll be at pretty much the same stats in six months/one year from now, but more frequent deloads likely means that you're feeling better and have less nagging pains.
>* Why every test new max every second/third/fourth cycle? Why not every cycle?
I reckon the potential difference on your max (and working weights) would be too small to be of any particular significance if you test it that often.

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>>40341059

Yeah, it would be the Martijn one.

Can you tell me something about it?
I just need to know which days of the week the competition squat is done.

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>>40340886
>i'm the one shitting up the thread
>>40340993
hmm looks a lot like avatarring

>>40340993
>trappy's back
>within MINUTES she's shitting up the thread with walls of text that are NOTHING to do with powerlifting
wow shocking, really out of character

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Just so everyone is aware, I've updated my filters.

So no point in continuing to spam me with shitposts.

>>40341081

>hmm looks a lot like avatarring

Random chinese cartoon pics =/= avatarring

Trappy-chan is worse than Sean

Sean never did anywhere near as much damage as the tranny

>>40341099
>Random chinese cartoon pics
I'm pretty sure you've got like 10 on rotation Tbh

I'd take Sean back for trappy gone in half a heartbeat

>>40341099
>>40341077
Stop ban evading

I can't do neither block pulls nor rack pulls on sheiko.
Can I adjust the % and just do deadlifts from the floor?

>>40341102
Sean at least was funny sometimes.

Actually quite a lot of times

>>40341118
Ask trappy chan he knows more than us who have collectively ran hundreds of sheiko cycles despite him not even lifting weights LOL

>>40341118
Why cant you do rack and block pulls? And I'd drop it 10% and adjust from there

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>>40341118

Yes. You can also do TNG DL or RDL that focuses more on your hip muscles, which is kind of a similar benefit from doing pulls from boxes (not exactly but close enough).

>>40341102

>me
>doing damage

Last I checked the shitposting is all by Anonymous.
Why am I held responsible for what 3 other random people do?
lmao

>>40341108

More like 150?

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>>40341048
>i go on a fitness themed Uruguayan pumpkin carving forum
>expect actual advice, complain when i get memes instead

its like you have forgotten where you are m8
get over it and stop trying to make plg your personal comfy zone, clearly most of us want trappy here

the insufferable faggot has returned
reminder that he emotionally manipulates anyone who expresses interest in him
reminder he used suicide as leverage to let his parents pay for his gender transformation

IMPORTANT NEW THREAD
>>40341082
>>40341082
>>40341082

>>40341118
>>40341140
>>40341141
Gym sucks.
10% seems reasonable,thanks

does trappy even lift? why do people still believe the claim that she wrote a book on biomechanics? why does she trip?

>>40341059

Ah I think I got it.

For squat, I'd do:
Monday - 65%, 75%, 85% on Monday (i.e. W1 in normal 5/3/1)
Friday - 70%, 80%, 90% on Friday (i.e. W2 in normal 5/3/1)

Is this correct? I thought maybe you'd do the same workout on Monday and Friday since it's the same week.

That makes more sense for a beginner I guess.

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>>40341159

>does trappy even lift

Yes, I train weightlifting and coach powerlifting.

>why do people still believe the claim that she wrote a book on biomechanics

What? I've never written any books in my life m8.

Do you stay on your heels in the sumo deadlift?

>>40341183
You suck

>>40341223
>>40341223
>>40341223
>>40341223
>>40341223

>>40341183
Lmfao you coach fuck all you deluded tranny

Trappy isn't the problem. Has never ever been the problem.

It's the people posting about her. Sick a dick dumb shits.

>>40341251
Shut up isley we know you fap to young cartoon traps so keep your fucking fetishism out of here and stop defending the cunt

>>40341271
I like her.

>>40341181
That is how I understand it, at least. It might mean you'll feel like you're doing resets all the time, but it's fine. Wendler likes to recommend five steps forward, three steps back.
>>40341077
Honestly never heard of Martijn before I googled him when reading your post.
Based on a Reddit review, I don't think he has any, if at all, association with NSF.

The whole program is almost the same layout/exercises as in week 1. Moderate intensity and no heavy lifting until week 7, then each comp lift will have a proper heavy session per week, then deload in week 12 and 13.
All movements trained all days, tho using variants. Comp squats 3/6 sessions, comp bench 2/6, comp DL 1/6.

It is rather similar to the Novice/Intermediate programs I translated. Because of this, I played a little with an idea but haven't gone anywhere with it. Post # 32128951, 32128422, 32123262, 32123076 in the thread 32122189.

>>40341189
Heels, midfoot, and balls. Don't let your foot arch collapse.

>>40341102
>>40341111
>>40341124
I am literally right here why do people keep talking like I'm dead

>>40341324
Him*

>>40341324
We know you do you free we've seen all your ex girlfriends and it's no secret trappy (a man) looks more female than the lot of them. You've got a thing for traps and white knighting one on the Internet gets you flirt points which he uses to manipulate you in the discord chat. Never thought you'd be so weak and pathetic. Maybe Sean was right about you. What would your fucking dad say if he knew you flirt with a Brazilian tranny on the Internet? Sad act

>>40341326

Aight, good stuff.

I guess deloads should be based on the deadlift/press cycle and not the bench squat cycle? so they always line up i mean?

Why is Trappy always saying he coaches and lifts?

Yes we now you do powerlifting and coach weighlifting for fuck sake

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>>40341326

>Based on a Reddit review, I don't think he has any, if at all, association with NSF.

Yeah from what I've seen he's just some random Norwegian.
I actually found his high frequency program and I must say it's quite... bad. Disappointing, at least.

Oh thanks for the info.
What I'm doing here is basically putting the pieces together. I'm using the stuff I got and the 3 day programs you translated as base, and then scouring through logs of a few trainees to reverse engineer the missing pieces.

It's not gonna be 100% directly written by Dietmar. But I'm trying as hard and patiently as possible to make it at least as accurate as I can. I'm being very careful with every detail specially the %s used.

I'm also redoing the whole spreadsheet from scratch to make it more user friendly.
The layout of it is gonna be similar to the Sheiko spreadsheets, and it has an intro page where you can change the maxes and percentages of training maxes (and also include the guidance information there).

I haven't read the posts you linked yet but I'm foreseeing it's gonna be something similar to what I'm doing :P gonna give a read to what your ideas were, maybe something might be helpful.
It's not easy, takes a long time and is pretty exhausting after a while.
But I guess I'm autistic enough to do this so it's happening.

>>40338365
Why do sheiko insists on doing dumbell flies? If i replace it with triceps/lats work what would happen?

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>>40341400
I uh, think they do, anon.
>>40341416
>gonna give a read to what your ideas were, maybe something might be helpful.
Well like Marcel said,
>viability doesn't necessarily make something a good idea (to me/afaik).

Sounds tedious.
[spoiler]Please stick with x sets of y reps at z weight or z weight for x sets of y reps instead of Sheiko's soviet order[/spoiler]

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>>40341480
>>40341502

>>40341606