/plg/ Powerlifting General

>>40341223
>Stop shitposting

Kick trappy out and kill half the trips and then make it about power lifting again and then maybe

Fuck trappy cunt

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>tfw you smoked some delicious marijuana for the first time in 2 weeks last night
>tfw you got high as FUCK
>tfw you wake up and your muscles are even more well recovered than usual
>tfw it's almost time to go exercise after a delicious breakfast

feel with me, family.

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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/

>>40341223
Thicccque

>>40341267
I feel this feel with you brother. Cannabis best drug.

>>40341326
How can I keep my heel arch from collapsing?

That might be a real issue for me and my knees.

Real thead
>>40341082
>>40341082
>>40341082

Nugg

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>>40341292
>tripfag
>being obnoxious even when you're obviously not welcome
>believing you're actually helping anyone
>transgenders are not mentally ill

I hope livia cavalcanti dies

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>>40341267
>>tfw you smoked some delicious marijuana

I love livia and I DO NOT CARE WHO KNOWS

I hope Sean flies Livia over to Canada and he chops her up and eats her

If people would just shut the fuvk up about trappy the thread would be good and trappy wouldnt talk about it ethier who gives a shit if shes here holy shit

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>>40341424
>>40341418
>>40341409

>>40341432
Why did you give me 3 replies

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lost a game of odds on last night that i had to message my ex and say i missed her
she was actually cool about it which made me genuinely miss her

anyway is high volume good or bad when cutting if i want to maintain strength

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GIMME YOUR PESOS YOU DIRTY GRINGOS

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>>40341428
>If people would just shut the fuvk up about trappy the thread would be good and trappy wouldnt talk about it ethier

>>40341450
I study law please stop.

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STOP BULLYING TEAPPY

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>>40341462

I dont get why are you mad with him when he isnt hiding with roiding and hes not saying hest natty?

>>40341466
>everyone bullies me, it couldn't possibly be I'M the problem

Daily reminder if your on here, your not lifting.
Inb4.
Already lifted or rest day. Yeah right, go to the gym faggot.

I love Lívia Cavalcanti and I don't care who knows!

>>40341441
That's kind of the wrong way to word it but "yes." You should never be dropping volume significantly just due to your diet, training should be about the same and you shouldn't be in so steep a deficit that it seriously hurts your recovery.

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>Meet girl
>Think about our future together

who else does this

>>40341557
I do it with livia

When will the mods start deleting this general? This is pure autistic shitposting, not even funny it is, and it's full of cancerous tripfags that belong on Reddit. Maybe this shit only exists for containing you faggots, it'd be bad if you started leaking and contaimned the rest of the board.

>>40341292
Hey ur back

>>40341557
every time
im so lonely, lads

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>>40341557

You dare steal my peep

>>40341585
Can we play soldat tomorrovski?

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>>40341480

>Why do sheiko insists on doing dumbell flies?

Stretch under load. Sheiko doesn't want you to go heavy with the dumbbells. He wants you to get a good stretch, to get the blood flowing. And like McGill has pointed out before, stretching under load is probably way more effective at eliciting an adaptative response from the body than just regular static stretching.

So basically, think about the flys as mobility and improving the results from the bench work, and not as a separate work in and of themselves.

Use cables if you don't like dumbbells.

>If i replace it with triceps/lats work what would happen?

Your chest tendons will snap in 3 days. (kek not really)

>>40341502

>viability doesn't necessarily make something a good idea (to me/afaik).

Yeah, I'm reading through.
But I just happen to be autistic enough and have enough free time that I want to do this even if it ends up looking awful and being deleted in the end.

But I do have a good feeling about it. It's looking pretty neat so far.

>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

I actually reaaally want to do that, but since the spreadsheet is literally following the same layout as sheiko's I think it would be a bad idea... it would get everyone confused :s
I really don't like the reps x set scheme but I think... Well, I could also go back and change the sheiko spreadsheets as well. Hm...

Btw, have you given a look at the new sheiko I posted? It's 5 days per week. If it wasn't for the ridiculously absurd amount of volume...
But still, it can serve as a base for someone to make their own 5-6 days sheiko program - and really, sheiko and dietmar are very alike. Biggest difference would be that dietmar loves variations and sheiko loves to do the comp lifts.

>>40341606
My shoulders hurt doing flies so now I just do moderately heavy db press for the same reps.

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>>40341605
maybe

I'll see if the cockfox wants to

MAKE SURE YOU HAVE THE NEW RHS SERBIA PACK

MAKE SURE YOUR RHS IS UPDATED

MAKE SURE YOU HAVE THE RIGHT VERSION OF ACE3

MAKE SURE YOUR COMPAT IS DONE CORRECTLY

I swear to god

>>40341357
Foot arch*

Guys, what can I do to keep my foot arch up in a sumo deadlift?

>>40341631
Yes massa

Will you guys be playing around 11 est?

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>>40341641
scots might???? be flaking

bother him about it but yes it would in theory be normal time

https://www.youtube.com/watch?v=CkbzNsWHYe4

rate my form

>>40341292
Sheiko elite is just the Fedorenko cycle, isn't it?

I wonder why Boris kept that one to 5 week accumulation and 5 week taper - maybe because the volume is so damn high accumulating for 12+ weeks would kill you?

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>>40341617

>My shoulders hurt doing flies

It's basically the scapula thing I told you :P
If you depress them, it literally causes impingement of the supraspinatus.

Even people who don't get pain or have issues with impingement will feel it getting impinged if they depress the scapulae and put the shoulders in 90 degrees of abduction.

That's why it's important to let the scapulae rotate when doing OHP, for example (meaning people who prefer to do it seated or incline bench at almost vertical angles, where they can't move their scapulae, are more prone to injury... in an exercise that's not supposed to cause injury at all).

Or at least it's my guess. Maybe your pain is something else.

>>40341563
>When will the mods start deleting this general?
probably about a year and a half ago or somewhere around that

>it'd be bad if you started leaking and contaimned the rest of the board.
so you just solved your own puzzle
well done lad, go get yourself a cookie

>>40341694
It is my delts and pecs that hurt. Mostly pecs.

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How to contain excitement?

Also, what has better bench carry over:
Flat dumbbell bench
Incline dunbbel bench

I find I get far greater pump with incline, but its less specific?

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>>40341687

>Sheiko elite is just the Fedorenko cycle, isn't it?

Yes, just cleaned up a bit.

>I wonder why Boris kept that one to 5 week accumulation and 5 week taper

They only had 10 weeks until the comp, so my guess is that's the reason why. :P
Kind of weird that they wouldn't be preparing earlier but it's probably because he had come out of another comp or something and they were tight for time.

>maybe because the volume is so damn high accumulating for 12+ weeks would kill you

I'm pretty sure everyone here would die from that volume. No way you can run the 5 weeks of the prep cycle without steroids.

I'll be coming with more stuff though. Some of it with more sensible volume.

>>40341636
Can really no one answer the question?
Is there no one that has to consider this issue?

last night i was so excited that the trap was gone
now its back
why
>there is no god
>life is suffering

>>40341730
literally doesnt matter

stop worrying about the little things autist

>>40341718
how much weight were you using for the flyes? my arms are long as fuck and i couldn't get away with more than 30lbs or i'd feel discomfort in my shoulders

>>40341733
i know that benchpolkov dude runs modified fedorenko cycles or has run them in the past, but i'm not sure how much he modified the volume

iirc he said he felt better on that than he did on the adv large load, because the high rep bench pyramids were giving him tricep tendies

>>40341557
Yoooo. Though this particular one does want me to come over tonight to "study" and kill a few bottles of wine. If I don't get laid I will hand in my dicc tomorrow lads.

>>40341766
wish shit like this would happen to me

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>>40341759
Rude. I just wanted to post dogs if I'm being honest.
But umm, powerlifting and stuff.

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>>40341774
dont worry on the day of frogs they die first

FFS I come here yesterday to hear trappys had left and now he's already back

Couldn't survive without the pathetic orbiters I guess

>>40341753
Yea it's time to move on

Fuck you plg

>>40341617
Instead of depressing your shoulders, literally just flare as wide as you can with a higher scapula 'pinch' if you know what I mean. Comfy as sheeeit.

>>40341762
6kg

>>40341774
I've been finessin' on her for a whole semester lad. Long game has always been my strong suit.

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>>40341762

Yeah, I saw him talking about.
Interesting stuff.

The best part about having that program though is being able to use it as base to adapt the program you are already doing into a 5 or 6 days frequency.
It's like I said to Isley, if he adds an extra day of benching he will certainly break the 155kg plateau.
I'm also considering increasing the bench frequency for Kermit. But now it's a bit too close to the competition to start messing around with these things, and he did progress fine benching 4 days.

There will be plenty of high frequency programs to come, though. Soon(tm)

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Mee

>>40341223
Who else doing Westside barbell method but you're a loner so no crew just by yourself? Squat variation this week is zercher squat.

>>40341844
i bet you get turned away for going in those shoes Tbh

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>>40341819
wew lad

yeah you were probably right to replace them with DB bench

i never felt like they did much for me either, i just stuck to them because they were in the program, if i ran it again i'd probably make the same replacement

>>40341833
jumping frequency from 2x a week to 3x a week didn't do much for my bench, didn't really make impressive gains on the 3 day over 80kg program for bench

now i think it might not have been enough volume

i hopped on greg's 3x bench intermediate high and have been scratching out small gains here and there in a calorie deficit

maybe i'll try Sheiko again in the future, but a higher volume one with more pump work for the upper body (seem to respond well to that for bench)

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>>40341858
hm?

>>40341357
"Grab the floor".
I guess it's not an issue unless you have a history with it tho. I shouldn't have brought it up.
>>40341606
Looking forward to seeing it.
Haven't looked at it yet, tbH. Don't know when I will.
What does Sheiko adjust in the other programs for lifters on PEDs?

>>40341879
bouncers gonna fuck you up son
try not to show weakness, they can smell it

>>40341248

Send all transsexuals to the gas chamber.

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>>40341898
I am fierce

Going to smuggle in alcohol, let's hope they can't smell fear.

>>40341892
>What does Sheiko adjust in the other programs for lifters on PEDs?

More frequent heavy work/skills testing.

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>57kg Snatch+3OHS complex
>80kg Clean+3FS+Jerk complex
>not that hard despite being 92% and 98%

soon

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Oh heck!

>>40341962
Soon what. You snatch 70kg? I'm quaking in my wraps

>>40341926
ffs dino you are cheap as fuck
they are definitely gonna smell the drink if they miss the fear, hopefully they just take it off you and dont let you in than breaking it over your head but you never know
good luck

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>>40341962
>tfw tall clean panzer's max for my warm ups
>mfw I weigh less than that fat piece of shit

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I wish I had a friend like this

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>>40342009
Should have specified power snatch too cause muh mental barrier

Plus the OHS was definitely the limiting factor on that complex you can see my shoulders wiggle and almost lose tightness on the third rep

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ahhhhhhhhh

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Ahhhhhhh

>>40341892
Well, I can't squat because of knee pain and it seems that deadlifting too causes the issue.

It most likely is just generically bad knee joints that cause it.
But maybe it has something to do with my collapsed feet.
They definitely are collapsed.

Can I get a form check please?

https://youtu.be/CxB9ETsMB4Q [Embed]

https://youtu.be/aicnyLGoeN8 [Embed]

Thanks

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Hue hue

>>40342040
me too on the snatch. i'm getting better though, been doing more hang and tall snatch work at 60 to work on getting under faster, all my prs are as powers though.

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>>40342080
yeah apparently my coach is included tall snatches in next weeks programming cause he notices I'm being a shitter and not getting under the bar as easily as I can do with cleans(which actually look pretty good)

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8 hour arms have made me so sleepy
Everything feels broke

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>>40342106

>>40342051
Go to a specialist to get proper insoles, and you'll get exercises to fix the arch (can also find some by googling). Also make sure to get strong at external rotation and hip abduction while also increasing adductor flexibility.
>>40341943
That's it?

>>40342100
remember to tuck your dick in

>>40342063
did the gains goblin eat your legs

looks fine though, keep your elbows down

>>40341395
I've actually seen and met sparrow in real life, just didn't know it was her until today.

Pretty weird desu

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Comfy thread~

>>40341892

Well, compared to the advanced programs, that one (Fedorenko's) has 1 more day of frequency (5 vs 4), and a decent amount of extra volume. And I've heard that Sivokon's has even more volume.

The intensity seems similar to the advanced large load, maybe only slightly higher than the prep 2.

>>40342199
Lier

>>40342248
no I'm not even kidding.

She was a student at my uni's sister art school and used my uni gym.

In one of her videos it's 100% my uni gym too.

this thread is fucking shit

This thread is perfect.
I missed /plg/ like this.

>>40342114
It's just something I remember from a Q&A, he didn't give a ton of detail.

>>40340993
I very literally do not do this. Only once did I post anything in that vein as anon. This is not a continued effort, and was not preceded by any such instances either.
Please don't imply that I continually post anon hatred towards you because it literally does not happen from me.

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>at comp (first time)
>bench press
>start at 95kg
>press it easily
>go for 102.5kg, my PR
>forget to wait for press command
>fail the lift, but I know I can do more because it felt good
>go for 105
>follow commands, get half way up and pause for a second or two
>judge tells spotters to take it
>feelsbadman

I don't know if I could have gotten it but damnit I wanted another couple seconds

when do people count the bar? this has to include bar right? https://www.youtube.com/watch?v=hQnpfxb4df8

I know they include bar in tournaments anyway

>>40342237

Trappy if I wanted to switch from the sheiko medium load 4 day program to the 3 day program, how should I do this? Monday I am supposed to do Week 2 Day 1 of prep 2 of the medium load 4 day program. I was planning on just starting medium load prep 2 of the 3 day routine next monday. The reason I want to switch is simple schedule and time related, the volume and intensity of the program is fine. (sorry for my english, is is not my native language)

>>40342237
It's comfy because that really cool anon posts dogs

>>40342354
That'll probably work, I'm running 31 with some changes consecutively as a volume block and it's going fine.

>>40342237
is this true?

http://desuarchive.org/fit/thread/40341082/

>>40342348
Yes it includes the bar, jesus fucking christ stop asking dumbass questions like this.

>>40342380
Yes

>>40342398
no

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>>40342354

Switching to the equivalent of where you're at is fine. So week 2 day 1.

But if you want, you can start from week 1 day 1 of the prep 2. Or even test new maxes, and start from prep 1 or 2.

Really doesn't make much difference, in the grand scheme of things. So choose based on when you want to test new maxes.

>>40342380

Not in the slightest.

>>40342363

Mostly the powerlifting/weightlifting talk and people not hating on each other.

>>40342331

I apologise then.

>>40342428
Kys the cute dogs are what plg is about in its core
You don't decide what's posted here, tranny man

>>40342428
i would do despicable things to you with this https://imgur.com/a/JDg0A

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>>40342453

I don't have a problem with you posting dogs, dino.
I was merely saying what makes it comfy for me is the lifting talk and people being adults.

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>>40342495

You really, really should do 3-5 sets instead of just 2.

Check the examples here http://imgur.com/a/l54a1

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I do a upper/lower split. I do bench on one of the upper days and ohp on the other. I was wondering if I could do a light 2 sets of bench after my ohp day and a light 2 sets of ohp on my bench day, just for extra form intergration and hypertrophy ?

>>40342496
Ok Tranny man

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>>40342522
so why were you so mad

why did you get so fucking mad that I had to start white knighting you

Reminder to stretch.

>>40342556
mate is the taxi still not here yet??
youre going to be late

>>40342574
"no"

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>>40342559

It was probably not me, I went out with the bf and only came back today.

>>40342586
Dude do it.

>>40342606
it lies too!

>>40342611
not gonna

Going to sleep. You can all stop posting now, I'll let you know when I wake up and you can post again.

>>40342606
so tell me at what point in the courting process did you inform pepe you had a cock

>>40342672
Pepe is more usually a contraction of guiseppe lad

Fuck you trap cunt I'd behead you if I could

>>40342754
Same

>>40342681
That's Giuseppe and it's not Pepe but Peppe.
Nice try,Giorgio.

panzer, how much do you weigh?

>>40342780
>>40342754
Just wait till it posts porn again. Report it then be done. In the mean time quit gumming up the threads with the tranny hate. I hate it too but the thread goes full cancer with this and the tranny

>>40342809
The fact he breathes upsets me

I FUCKING HATE LIVIA CAVACANTI AAAAAAAAGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAARGHGHHHHHHHHHHHHHHHHHHHHHHHH!!!!!

>>40342807
~85kg my dude

>>40342428
I meant prep 2 in the app, so the second block of the four blocks.

But yeah I will probably just do something like that, thanks!

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Walgermo responded me today :(

>"(chitchat...) Sadly my training is private due contract with the national team and the advantage we have with our training. (chitchat...)"

He is a cool guy though, and is willing to at least give "some opinion" on the program and help me how he can.

>>40342829
Dude fuck of she seems nice and is always willing to help. Stop being so edgy and get over the fact that she is transgender

>>40342927
stick around for a few months and your opinion will change

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Someone please make a trappy-chan version

how do I lift big weight?

>>40342897
What'd you ask him?

I tried asking him stuff too some time ago but he referred me to his coaching service.

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>>40343007

Mostly just chit chat :P

>>40343032
Pretentious bitch

>>40343007
he obviously has heard of the world renowned coach trappy and so knows he is on even terms and will feel comfortable talking about how his day was

you are just a nobody that he would be wasting his breathe on because you simply just couldn't understand unless you want to pay
dont feel bad tho, not your fault,
its just a coach to coach thing

>>40343098
I found this very funny :-)

is it true that bodorio pulled 300kg on his first day in the gym?

>>40343119
Seeing as I said that, 'yes'.

>>40343032
>Mostly just chit chat :P

lmao
trappy is literally emailing elite powerlifters with
>did you know im a trap
whos this
>oh just some one that posts on 4 chan... im a trap though btw

i love chit chat

How to fix elbow tendonitis

>>40343115
thank you

>>40343119
no but norse pulled around 225kg first time

>>40343163
Curls, time

>>40343188
Cheers. My advice to you would be to never do skull crushers

>>40343202
skullcrushers kill my tricep tendies

LTEs feel much better and easier on both tricep tendies and ulnar nerve (i have subluxation issues)

>>40341292
I'm 85 kg, my lifts are bench 90 kg, squat 110 kg, deadlift 140 kg. I want to start training for powerlifting seriously. What Sheiko program should I do? What else should I do?

>>40343249
I agree, I got lazy and did normal skull crushers, and I paid the price.

So are there any shoes that have arch support and can be used in a deadlift (not elevated)?

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>>40343159

Don't worry, I'm not autistic.

>>40343262

I'd recommend you start with pic related instead.
Ever done TM before?

>>40343303
what are some good accessories that compliment main lifts?

>>40343303
>Don't worry, I'm not autistic.
HAH

>>40343303
Yes, but I didn't really like it. Isn't Sheiko suitable for me?

>>40343303
>Don't worry, I'm not autistic.
>>40341416
> I'm autistic enough to do this so it's happening.

>>40343098

lol you got some imagination there.

He would've certainly offered the coaching services if I had asked something else besides the training logs.
And he will probably offer the coaching services in the next email.

>>40343321

Take a look on the routines here http://imgur.com/a/l54a1
And use them as example.
But keep in mind the volume is very high, you don't need many accessories.

>>40343352

You can do Sheiko Beginner if you want.
Instructions are in the spreadsheet.

>>40343380
>And he will probably offer the coaching services in the next email.
nah dont put yourself down coach

EQUALS
Q
U
A
L
S

>>40342927
People don't dislike trappy because of the transgender thing. People dislike trappy for being an insufferable cunt that spams sexualized images of children in the powerlifting thread.

>>40342522
dat high test in white shirt in the background.... want her to sit on my face.

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>>40343406

That's not how it works, silly :P

>>40343425

>spams sexualized images of children

You must be mistaking me with someone else.
Reminder that I don't make posts as Anonymous.

>>40343435
She's not thicc enough desu

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>>40343603
I finished that 8 hour arm workout btw, got some elbow tendonitis, stretch mark got deeper, I'm extremely fatigued and injury prone.

Butttt, its been half a day and my arm is .25" bigger :)

>>40343603
why do you still trip when you haven't posted about powerlifting in months?

>>40343653
what about the party?

>>40343456
¨
Thoughts on doing 5/3/1 for beginner instead of SS?

Monday
Squat 5's Pro, 5x5 FSL
Bench 5's Pro, 5x5 FSL
Assistance

Wednesday
Deadlift 5's Pro, 5x5 FSL
Press 5's Pro, 5x5 FSL
Assistance

Friday
Bench 5's Pro, 5x5 FSL
Squat 5's Pro, 5x5 FSL
Assistance

Notes:
* 5's Pro is just doing the normal 5/3/1 %'s, but always with 5 reps, not reducing down to 3 and 1.
* FSL just means First Set Last Set, so you'll do 5x5 with the same % as the lightest working set.
* Since it has Bench and Squat two times per week, it means that the cycle for those lifts is only 1.5 weeks, instead of the normal 3.
* I'd retest my max every 1.5/2 months to avoid needlessly slow progress.

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>>40343679
On Sunday buddy. I'm going to be so physically destroyed tomorrow morning, I'm a dumbass lel.

It was so tedious and painful, but I feel accomplished :)

>>40343653
Surprised you actually went through with it. Good luck with the party ;')

>>40343660
I feel like it

>>40343603
How is lifting going?

>>40343722
What made you want to actually do it?

>>40343742
I'm doing a PSMF to so I can make weight for the military. Sheiko is feeling absolutely awful and my right shoulder is tight from poor internal rotation. Right knee is also acting up a little bit but nothing major.

Really, all I want to do is maintain my lifts while I get down to 180. I'm trying to get in shape ASAP so I can ship at the earliest date.

>>40343705

or I could do them like SS in an A/B fashion, which increases Deadlift and Press frequency. It increases the Squat Bench cycle to 2 weeks, while reducing the Deadlift Press cycle to the same amount.

Something like this:

W1
Squat
Bench

Deadlift
Press

Bench
Squat

W2
Press
Deadlift

Squat
Bench

Deadlift
Press

>>40343705
it works, but it's pretty slow progress. there's no good reason to do it over SS (which gives extremely fast progress). SS only takes 4-6 months and will give you the greatest gains in strength and size you'll ever make (without roids)

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>>40343723
I was ready to quit after the first round tbqh, I completely underestimated how hard it would be.
Was a marathon, not a race.

Never thought I'd do it, didn't see myself finishing it, but now that I did I feel quite accomplished.

Was a good recommendation, thanks kek.

>>40343766
Prutus suggested it and I just did it.
I often do that, get something in my head and just do it. (Often not a good thing I'll tell you that)

>>40343788
Kek well props for doing it no matter how retarted it is

>>40343772
Not powerlifting

>>40343776
Tbh I think the first way is better. And it looks as good or better than SS, sure.

>>40343800
Proud to say that's the most retarded thing I've done I guess, kek.

>>40341223

I can literally clean that weight.

Powerlifting is a fucking joke.

>>40343772
With the right side imbalances you'll look like Jason Genova in no time

>>40343820
You can clean 500+? Congrats go to the Olympics

SQUAT: 2-SECOND PAUSE AT THE BOTTOM

DEADLIFT: LEGS INSIDE ARMS

BENCH: HANDS INSIDE RINGS OR SWAP WITH OHP

Daily reminder on how to fix powerlifting.

>>40343806
Then filter me nigger

>>40343821
God please no. I'm working on getting it sorted out ASAP, it's been like this for a while but I never realized it was a problem until my friends old me how fucked the bar was when I touched my chest, literally tilted down on the right.

Doing some of these right now:

https://mikereinold.com/alternatives-to-the-sleeper-stretch-that-may-actually-work-better/

>>40343871
Why though?

>>40343881
Cuz he's a weak gde that thinks these things will even the playing field and make him talented. It's wont, he's still weak

>>40343871
daily reminder
go start your own fed
no one will stop you

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>the SPORT OF POWERLIFTING

>>40343942
>hankeloz

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>>40343705

Doesn't look too bad. I like the frequency for the bench and squat. The deadlift and press frequency aren't as nice, but you can do deadlift and press accessories on the other days I guess.

It IS going to be slower than SS, that's inevitable. However, it seems like a decent way of avoiding the "10% deload"s that sometimes take you nowhere. So it could have some good results in the long run, and not having to deload is always good.

However, I'd still recommend a rank novice (zero experience) to do at least 2-3 weeks of SS. After that, seems fine.

If you're gonna do it or coach someone with it, let us know how it goes :)

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>>40343968
I like powerlifting.

>>40341292
Fuuuuuuuuuck

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>>40343968
Do you like powerlifting too? What is your best lift?

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>>40344006

Of course I do.
The squat is my favourite, I can lowbar squat 2x bw to ATG.

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>>40344028
Neat.

>>40344028
this makes me angry every time why are you wearing a fucking skirt to squat

>>40344028
when's the last time you squatted 2xBW? it seems like you are...Exaggerating your achievements or talents...

>>40344028
yo, do you have any 3 week peaking routines? i got my first meet comming up, and have been doing canditos so far.

thx samurai trap

>>40341857
No crew? Can't Westside for reals alone.

>>40344028
Prove your weight, take a picture of the scale.
Post the video so we know you completed the lift.

Also does this belong to you?
https://desuarchive.org/fit/thread/40333688/#q40333856

>>40344028
2x doesnt mean much the less you weigh
and you are well below the lightest weightclass

thats also not a good squat, all im seeing is a fail Tbh

>>40343968

See >>40343776.

Also, I'm not a zero experience novice. I've been in and out in the gym for 2-3 years, but I've been riddled with injuries and outside the gym issues that I've never really left the novice stage.

I guess SS would still be much faster regardless.

I just thought that the extra 5x5 volume, plus a lot of hypertrophy assistance work (wendler recommends 50-100 reps per accessory, doing push, pull and leg/core one, so 150-300 reps total) would probably be better in the long run. Building a solid base, getting athletic and all that.

Maybe I wouldn't need to bulk as aggressively either.

How did Sean get these?
https://desu-usergeneratedcontent.xyz/fit/image/1486/77/1486772140886.webm

Its trappy BTW, look at the tile and panties.

>>40343871
Doesn't need to be fixed

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>>40344097

>>40344097
All tiles look like tiles, anon

>>40343456
No it's you. 100% non-powerlifting, nasty panty posting weirdo cocksucker.

>>40344110
Its the same tiles as trappys bathroom
Same panties

>>40344110
>>40344097

real question is who the fuck has tiles outsiode bathroom

>>40344107
Send that video to his Facebook

>>40344127
People in hot climates

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>>40344047

It's a skort.

>>40344055

I did 2 sets of 2 reps with 100kg to below parallel (not atg) a couple of days ago, at 50kg bodyweight.

>>40344063

You can do the Comp cycle of any Sheiko program, then just remove one or two weeks so that it becomes 3 weeks long.

You can also do the same thing with Dietmar's "New to competitions" program (last 3 weeks).

They are available here >>40341292

>>40344072

No, that's porn from /gif/.
I'm on HRT, I don't cum like men. I cum only a few drops (1mL, 2 at most) and it's completely transparent, not white.

Also my balls are petite. You can see in my panties pics.
The video has normal sized balls and normal plentiful cum, meaning not on HRT.

>>40344162
Then why did Sean have it saved on his computer?

>>40344162

those socks lmao

did u raid ur grannys wardrobe

>>40344028
That's not impressive for a lightweight male

>>40344182
I dont have gay porn on my computer

>>40344162
What about this picture? Is it you?
https://desu-usergeneratedcontent.xyz/fit/image/1486/77/1486772516119.jpg

>>40344196
How did you post it without saving it

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>>40344162
>Also my balls are petite

go the fuck away

>>40344162
> my balls are petite
Shut the fuck up nobody wants to hear about your balls

>>40344162
thx senpai. what wilks do i need to hit to get you to make webms from my lifts?

>>40344162
Is this misaki?
>>40344199

>>40344219
post url as filename

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>>40342048

guarantee I'll be destroying your lift by 2018 faggot

>>40344162
Trappy I have a 2 week gap after the intermediate large load (37-30-32) and my first meet, how do I fill those 2 weeks?

>>40344247
But you can't change the file name without adding an image

>>40344219
I didnt post it

>>40344261
Who did then

>>40344265
someone whos probabl gay

>>40344279
So you

>>40344282
That's a projection

>>40344294
What's a projection

>>40344252
Blueshoes at world's 2018?

>>40344255
>choose file
>paste url into filename box
>open

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>>40344253

At the end of prep 2:
repeat prep 1 week 4,
then prep 2 week 2.

>>40344199

Absolutely not. My urethral opening is very small and tight, and doesn't open on the back like that.

That looks nothing like my benis. That's someone else's dick.

>>40344221
>>40344222

I'm merely explaining that video is not of me and that this can be checked.

>>40344322
I'll be waiting for kermit at the top of the world

File: search?q=penis&client=lightning&prmd=ivn&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjWivXOlYnSAhXILsAKHfsOBk0Q_AUIBygB&biw=400&bih=582&dpr=1.8#imgrc=0YCPFQhhGNFPJM:.jpg (41KB, 670x447px) Image search: [Google]

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Test

>>40344334
Holy fuck stop talking about your God damn dick you disgusting tranny

>>40341833
>I'm also considering increasing the bench frequency for Kermit
are you trolling? someone post the screencap of kermit saying trappy isn't his coach

>>40344334
If I ask politely can I see your penis

>>40344334
WTI THOUGHT YOU WERE EXPOSED AS A FAKE

USING SOME OTHER GIRLS PICS AS YOUR OWN

PLEASE KILL YOURSELF

>>40344366
>I-I didn't want to talk bout my dick teehee baka ppl stop asking me about it h-haha

>>40344331
you lied

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>>40344366

I was busy talking about programming and powerlifting until you and your friends came to shit up the thread with your obsession about me.

Now if you excuse me.

>>40344372

See this screencap? >>40342048
Wanna guess why there's no day like that in any of the vanilla Sheiko spreadsheets?

>>40344385

http://vocaroo.com/i/s12QDFKTMW2A

>>40344420
>>40344255
>>40344219
4chan x - download it nigga

>>40344460
cus kermit sometimes asks for advice on /plg/ dumbass. you're not his coach he barely knows who you are.

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>>40344420
try harder

>>40344462
you dont even need it

>>40344460
holy shit you actually posted your same bullshit excuse AFTER I posted it are you fucking retarded? see >>40344412

>>40344480
Kermit sends his dick to trappy over discord

>>40344496
gallery mode is only reason I rlly need it but the other shit helps

>>40344501
stop taking your trip off trappy

>>40344460
was boardie injured here or something?

what happened to the comfy threads?

>>40344530
Trappy came back

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>>40344334
>Absolutely not. My urethral opening is very small and tight, and doesn't open on the back like that.
>That looks nothing like my benis. That's someone else's dick.

I'm going to kill you in real life

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>>40344530
Trappy is back, unfortunately

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I miss my ex

>>40344501
>>40344460
why aren't there any invites to the discords?

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>>40344480

Look, just leave us both alone.
We're tired of having to deal with the shitposting.
Everytime someone mentions this a group of anons (the same that actively destroy /plg/ and try to blame on me - just scroll up and you'll see) comes in and starts shitposting like crazy.

Just, forget I said anything.

>>40344525

No, it's just really old.

>>40344560
Wouldn't recommend, everyone is a bully.
Its nicer here if you filter trappy

>>40344559
I miss her too now

>>40344560
Trappys discord is private to keep it a hugbox

Plg discord is here https://discord.gg/XzNHH

>>40344574
>leave us both alone
nobody ever shits on kermit, he's an actual power lifter

>>40344587
>>40344587
thanks Lith ;)

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>thread was max comfy
>suddenly an influx of a few specific Anonymous and a couple of specific trips
>thread becomes utter trash

Shaking my head.

>>40344593
Lmao kermits a piece of shit xD

>>40344598
y-you too

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>trappy keeps a hugbox

why do people still believe trappy isn't some fat guy?

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>>40344602
if you're going to talk shit address me directly

>>40344593
>he's an actual power lifter
Tbh soon

http://www.strawpoll.me/12319651


let's get this out of the way

I just autism going into that discord

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>>40344667
>panzer
>12%

>>40344754
love you panz dont stop what you do

>>40344667
There's no option for multiple choices

>>40344667

>trappy using multiple ips
maybe I shouldn't have bothered

>>40344817
>>40344817
>>40344817

New

Changed my mind, this thread is good.

well, i was gonna post in new thread but this thread is too old for form check me thinks
so now i gotta wait until after dinner, thanks plg

>>40345051
>>40345051
>>40345051
>>40345051
>>40345051