/plg/ Powerlifting General

I'm sad

File: 23847239847243.jpg (52KB, 500x281px) Image search: [Google]

52KB, 500x281px

>>40345051

File: Sheiko and Sivokon.jpg (37KB, 480x480px) Image search: [Google]

37KB, 480x480px

>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/

File: trappy.jpg (26KB, 366x574px) Image search: [Google]

26KB, 366x574px

>>40345114
We are talking about you

File: 1486570121125.gif (580KB, 1280x970px) Image search: [Google]

580KB, 1280x970px

>>40345234

Ask Kermi how the 4x2 DL up to knees at 70% went.

>>40345319

er... 4x3

>>40345319
>>40345347
He said he doesn't care fuck off
His words not mine

>tfw one more day of smolov jr for squats
feels gud man

File: 1465756455400.gif (2MB, 300x225px) Image search: [Google]

2MB, 300x225px

The one day we we're blessed with no trappy, we had frog shitting the thread up and being an attention whore in his place. Bummer. Back to shitty PLG as usual i guess.

First day of the cut went extremely well lads
going to be herculean by next month, just you wait
spring is PUSSY SEASON

>>40345654
How much do you think your squats gone up?

File: IMG_9823.png (1MB, 640x1136px) Image search: [Google]

1MB, 640x1136px

How much will my first cycle cost me?

>>40345832
1 strawpenny

File: genie_bouchard.jpg (92KB, 770x847px) Image search: [Google]

92KB, 770x847px

>>40345810
Considering I'm doing it to recover the strength I lost from an injury over a 1-2 month period I'd say about 30lbs. Will probably do it again to get my squat back to my old max

File: 1484332975525.jpg (770KB, 1200x1600px) Image search: [Google]

770KB, 1200x1600px

Trappy post some of your favorite manga

File: image.jpg (140KB, 1000x787px) Image search: [Google]

140KB, 1000x787px

>>40345114

>>40345842
Damn good luck with that. You think you need all that volume just to get back to where you were? I feel like it would have been smarter just to do something linear

>6x10 squats and bench tomorrow
>6x10 deadlifts the day after
>5x11 front squats and 4x10 lunges on thursday, with 87%x2x8 bench in between

what the FUCK is mike thinking??

File: 1b76d4_cf03827032cf4af5b2a1893045e4a0d4.jpg_srz_448_698_85_22_0.50_1.20_0.00_jpg_srz.jpg (71KB, 448x698px) Image search: [Google]

71KB, 448x698px

Is anyone that's running PM here?

File: Dietmar Preview.png (37KB, 563x686px) Image search: [Google]

37KB, 563x686px

The first week is almost complete! Just doing the last day :)

Here's a preview of the high frequency Dietmar program, where you'll be training 6x per week.

I'm thinking about doing something like Project Momentum. Maybe call it Project Dietmeme.
I'd set up a page where you can sign up with your email, just like Mike T does.
Then I'll release the first week of the program to everyone who signed up.
You guys would try it out, see how it felt, and give feedback.
Then, you'd receive the second training week (which I'm starting to work on right now), and repeat the training -> feedback -> receive next week cycle.

It will be a total of 4 weeks, forming a block we'll call Volume 1.
At the end of Volume 1 (1 month training 6x per week), everyone would do a skill test and we evaluate the meme results.
If people liked it, we'll release the Volume 1 spreadsheet here for everyone to access.
And maybe start a #projectdietmeme2 for the Volume 2 cycle? ;)

What do you guys think?

Vote here if you think it's a good idea :) http://www.strawpoll.me/12320468
>http://www.strawpoll.me/12320468
>http://www.strawpoll.me/12320468
>http://www.strawpoll.me/12320468

(anyone who considers themselves an Intermediate lifter and feel ready to train 6x per week will be able to join)

File: 645a8d29967391fdb6519e522cc0205f.jpg (61KB, 564x564px) Image search: [Google]

61KB, 564x564px

>>40345319
Why don't you take your wisdom mainstream? Start a blog or website. Post on reddit or maybe get paid to write fitness articles?

>>40345928
Oh shit just saw your post, do you know how much we're supposed to drop the weight when it says load drop? He doesn't have a number to drop on the training he sent

>>40345859
A chick did this at my gym today. She tried to pull 405 @138 lbs she got just past the knee and puked everywhere. Shit was cash.

>>40345928
Also yeah, no fucking idea how he considers it a "low stress week"

>>40345939
thats it
im calling dietmar
he will NOT be happy

>>40345908
I wanted to adjust myself to the high volume again. You could be right, but I got a little excited about being able to squat again and wanted to get back into high volume training again.

>>40345958
that's a strong fucking girl

>>40346016
or a stupid fucking one

>>40345114
>>40345319
>>40345347
my name is Gregori Yurovich I'm an upcoming champion from Uzbekistan and I'll be competing in Tokyo 2020. I've been keeping following you in these threads and I'd like you, yes YOU, to be my coach at the expense of the Uzbekistani government!

I know what you're thinking, why would any powerlifter need some lanky faggot who can't squat 100kg and hasn't ever performed an olympic lift to train them. Well guess what buddy? EXPERIENCE DOESN'T MEAN SHIT! You#re clearly a very knowledgeable, objective source of information and I value you for this! you are valued as a human being from posting here and you're being rewarded for being so knowledgeable and such a master at acquiring the BEST methods for improving lifts.


Please leave me your email so we can be in touch. You're now an olympic coach bud, you've earned it! Congratulations!

>>40346032
Kek

>>40346004
I feels ya, good luck. Hope your squat gets back to where to used to be

File: 225x5 2-10-17.webm (2MB, 480x720px) Image search: [Google]

2MB, 480x720px

can i get a form check?
I know i shouldnt touch and go on deads, i know, i just felt really good so i did it on the first rep. sue me
also, i have another 2 or 3 webms i think might be good to post after, some single attempts after my work sets

File: maxresdefault[1].jpg (437KB, 1920x1080px) Image search: [Google]

437KB, 1920x1080px

How does /plg/ feel about sumo deadlifts?

>>40345051
>Powerlifting
>Sport

Pick one

File: 1486612460219.png (2MB, 1159x1545px) Image search: [Google]

2MB, 1159x1545px

>>40346047
thanks, lad

>>40346057
its an option to register a total

>>40346051
A little hip rise but weight is too light to give you much or a critique. Post something closer to rpe 8 or 9

File: 305x1 2-10-17.webm (2MB, 480x720px) Image search: [Google]

2MB, 480x720px

>>40346078
idk what rpe is but here's a heavier pull

>>40346090
That looks pretty good I see two things though
1. Start with your hips higher, put them where they end up when you start the pull.
2. Get a little furthet behind the bar

>>40346016
This
>>40346023
And this

>>40346090
Rating of Perceived Extertion.

It's a dumb scale.

Better scale is Reps To Failure. For an experienced lifter, you can easily tell how many reps to failure you are at at a given weight.

However with RPE, you really don't know fuck unless it's a 9-10. How do you judge a 7? 8? 5? It's so vague and arbitrary.

File: Dietmar Preview 2.png (20KB, 563x382px) Image search: [Google]

20KB, 563x382px

Here's another preview :)

>>40346032

kekkk

>>40345987

He would probably be mad not that I reverse engineered a program, but that I made the spreadsheet using the same layout as Sheiko kekkkkk

>>40346119
RPE just means reps to failure
RPE 8-2 reps left
RPE 7-3 reps left
6 and below don't really matter

File: personality-presentation-19-638.jpg (85KB, 638x479px) Image search: [Google]

85KB, 638x479px

>>40346133
Ha ha, funny stuff senpai.

>>40346107
>further behind the bar
I've been working on that, it's actually a lot better compared to this time last moth
>put them where they end up when you start the pull
I'm not sure what you mean, can you explain a bit more? like, start higher? or make sure i dont "drop" my hips before hand? or what
>>40346119
that makes sense. that 305 is only 20 under the heaviest i got for singles before failure that day, but it felt really easy, albeit slow.
>>40346144
this makes more sense

ive been having issues with grip (no chalk, ordering some once bitcoin gets exchanged) and my first few inches off the floor. because of those two issues even my 1rm doesnt feel like its the max im capable of, which is frustrating.
any ideas what should i do to make those first few inches a little easier?

>>40346133
>I made the spreadsheet using the same layout as Sheiko kekkkkk
litterally why would you do that though?

>>40346133
aren't those rep ranges a bit high for paused squats? don't you normally do them at 1/2/3 reps at most?

>>40346169
Look at the pull. When you start your hips rise just a bit. It's a very minute detail but when you start just leave your hips where they're going when you start

>>40346161
this is spot on desu

>>40346197
Actually sorry I was basing that off your other deadlifts your heavier pull didn't really have that hip rise I was talking about.

>>40346197
ohhhh ok. yeah, that's something i've been working on and is probably one of my biggest issues. I've been working on getting behind the bar as my main priority but i think I'll try to put more effort into watching for hips coming up first now

File: Dietmar Preview 3.png (34KB, 572x667px) Image search: [Google]

34KB, 572x667px

And here's the training max adjustments.
The program will adjust the numbers and % of the ancillary lifts automatically for you, and you also have the option of fine tuning it.

>>40346173

Have you seen the original layout?
It's pretty confusing.
The sheiko layout is intuitive and works well.

>>40346186

Those are straight up from Dietmar.
I guess it's a bit different than what we're used to, but it's light weight so it should be fine. (the squat max is set at 100kg, and 80% of the paused is only 56kg - so 56% of the squat max)

>>40346227
yeah but i assumed that 100kg is just placeholder

>>40345654
>>40345810
>>40345842
I just finished Smolov Jr. for squat last Saturday, then tested on Wednesday. Went from 415 to 455. I probably had another 5-10 lbs in me for my initial test, so it's honestly more like 420/425 to 455. Either way, pretty sick gains.

File: Dietmar meme balls.png (468KB, 758x558px) Image search: [Google]

468KB, 758x558px

>>40346236

Yes it is. I set 100kg while writing because then it is 1:1 to the percentage. Makes it easy to see and double check what I'm doing.

But in the spreadsheet you'll change it just like you do on sheiko, and then everything adjusts automatically.

Then, if you want to inflate or deload a specific lift, you just adjust its percentage on the longer table, instead of changing the max.

>>40346257
That's good to hear, did you incorporate any deadlifts into your routine? I haven;t to avoid fatigue, but im not sure if its a good idea to do another smolov cycle for squats and not train deadlifts again. Might throw in some 60%ers for rep work just to keep the movement going

>>40345928
>>40345960
This is a moderate stress week at most, it's really not gonna be THAT hard.

>>40345932
oi

>>40345953
this is covered in the startup documents and FAQ he sends you. regardless, standard load drop is 5%. ie if your protocol is

>movement x5 @9 plus 1 drop set (load drop)

you would work up to your x5 @9 and then take 95% of that for your next set

>>40346322
Nope. Did no additional core or lower body work, apart from some calf raises.

I actually tested deadlift two days later (yesterday) and hit a 20 lb PR on that also. pulled 565 in December, then 585 (6 plate fucking finally) yesterday.

>>40346409
Nice congrats man, I have read that it can transition well into deadlifts. I've been pulling conventional lately, just out of preference, and it might transition even better than when i was pulling sumo. Even though my sumo is a lot stronger, pulling conventional is so much more fun.

>>40346464
I'm a conventional man all the way. I pull more, and sumo feels like shit on my hips if I go wide at all. But I hadn't pulled any deads for like 4 weeks, so hitting that PR yesterday was pretty killer. I could tell my reps weren't as consistent as usual while warming up, but whatever.

Vid:

https://www.youtube.com/watch?v=I-pAoY5-Y30

>>40346382
aight thanks, maybe i glossed over that part in the FAQ cuz i checked there.

File: 1486615898622.jpg (75KB, 534x960px) Image search: [Google]

75KB, 534x960px

Comfy thread~

This preview >>40346133 is wrong btw, I'm fixing it.

>>40346526
>comfy
When you were gone. Talking about programming all the time is boring as fuck.

>>40346382
i agree it wont be impossible but in the email he really downplayed the amount of volume it is. It really is pretty high the first 3 days, the 4th day sort of saves it though

File: 1482391581402.jpg (130KB, 1600x1028px) Image search: [Google]

130KB, 1600x1028px

>>40346538

Quality of conversations will depend on the amount of people around.

Quality of threads will depend on the people who ruin them not being around.

I agree not many people posting right now, so it's slow. Maybe cuz saturday night heh.
But at least we have a comfy thread.

Soundtrack: https://www.youtube.com/watch?v=fg2yeAQX38c

>>40346613
I will make good on my promise

you will die now

File: 02881493572393412.png (43KB, 274x282px) Image search: [Google]

43KB, 274x282px

>>40346624

You wouldn't want me to die before proving to me you can at least outsnatch me.

File: Untitled.webm (349KB, 1440x1080px) Image search: [Google]

349KB, 1440x1080px

@panzer

File: 1486781873128.png (12KB, 1124x458px) Image search: [Google]

12KB, 1124x458px

>>40346613
>Quality of threads will depend on the people who ruin them not being around.
Spot on again, coach. Thanks for the quality input.

Max comfy.

>>40346613
Just did an AMRAP with 160kg while fatigued and also my belt was too loose and got 6 reps, can I just set 160 as my 80% for Sheiko and do all my working sets of triples with it? Or do you think that's too heavy

Also on the Sheiko app for the adv large load comp cycle it has week 5 day 4 as a skills test, should I just time it to coincide with my meet?

File: varg.png (554KB, 600x365px) Image search: [Google]

554KB, 600x365px

Stop worshiping the tranny it really fucking gay

>>40346613
Are you retarded? Powerlifting is just numbers to you, there's no culture because you don't practice the sport.

>tricep tendonitis

what do?

>>40346684
You should ask somebody who competes, in person. The person you are asking has never run that program, let alone timed it for a meet.

>>40346684
Oh also the AMRAP was at rpe 9.5

>>40346717
Curls

>>40346685
says the man who was revealed to be a white knight.

File: John Haack Starter Pack.png (683KB, 696x699px) Image search: [Google]

683KB, 696x699px

>>40346688

You don't need to practise a sport to be immersed in its culture.

See: Football.

>>40346684

>can I just set 160 as my 80% for Sheiko and do all my working sets of triples with it?

Sure. 3 reps will probably be RPE 7.5 if you did a pause between each rep on the test, RPE 9 if you did TNG. But should be fine either way.

>Also on the Sheiko app for the adv large load comp cycle it has week 5 day 4 as a skills test, should I just time it to coincide with my meet?

Skills tests aren't ideal because you're not peaked.
The best option is to time the meet with the end of the comp cycle, where you'll be properly peaked and will have better results.

How important really is a vertical bar path for squats?

>>40346735
I mean there is banter then there is outright bullying

I don't really like seeing people get actually harassed

File: grillin.png (2MB, 1029x703px) Image search: [Google]

2MB, 1029x703px

we
be
grillin

I found this guy's channel today
https://www.youtube.com/watch?v=b5sTrFChNOQ
Fucking insane, especially the guy that owns the channel. 160 body weight 405 bench, 600 squat awful form, nearly 600 deadlift

>>40346737
>paused/TnG
Lel I'm talking about squat I cannot bench 160kg for a single let alone reps, but thanks
>skills tests aren't ideal cause you're not peaked
But this is the skills test on the last day of the comp cycle?

I'm basically wondering if the last day of the comp cycle is when I should compete or if I should take a few extra rest days before the meet

Also can I run the last two weeks of prep cycle 3 and then weeks 1, 3, and 5 of the comp cycle if I'm a bit short on time

File: tutta-puke.jpg (55KB, 510x323px) Image search: [Google]

55KB, 510x323px

>>40345859

>>40346781
>FUCKING
>EQUIPPED

AHHAHAHHAHAHAHHAHAHHAHAHHAHAHHA

>>40346781
fuck that is some thick fucking puke. Did the bitch drink fucking molasses?

File: Owen Hubbard 270kg Squat.webm (2MB, 635x540px) Image search: [Google]

2MB, 635x540px

>>40346760

Crucial for best performance.

However, the bar can deviate a bit and you still manage to finish the lift. It just makes it a lot harder.

So basically, when training you want a perfect bar path every rep. When testing new maxes or competing, then it's fine if the bar path gets a bit out of control and you have to grind.
These things happen sometimes, though it's always good to try to avoid them (and that's why it's important to consistently lift with perfect technique - so your motor system has the least chance to fail when you actually need it).

An example of bar path mistake: Owen Hubbard in the IPF World's classic 2016.

His second squat attempt was almost a failure, he went veeeeeery near not managing it. All because the bar path went a bit too forwards and he lost control of his centre of gravity.

Then he increased the weight for the third attempt, and nailed it. Much easier than the second, which was a major grind, despite being heavier.

>>40346779

I was thinking about the Deadlift :P

>But this is the skills test on the last day of the comp cycle?

On the app? Let me check here

>>40346737
You aren't though. You are immersed in one aspect (programming).

File: 1486781873125.png (34KB, 726x513px) Image search: [Google]

34KB, 726x513px

>>40346737
Ha ha, powerlifting is fun and things.

>>40346806

Man, the amount of shit I shove into my mouth during a meet just to keep goin, I wouldn't be surprised if someone just chugged syrup.

>>40346819
kek she would have had to eat a shit ton to produce whatever the hell flew out of her mouth

>>40346806
It's bile, probably. Girls shouldn't eat or drink before deadlift. It's coming out one hole or the other.

>>40346834

This is why I always pop a couple Pepto tablets before the first squat.

>>40346851
i shit so often that im not able to actually eat very much when i compete. Its usually just enough to keep me satiated or ill literally shit the entire meet.

>>40346851
Trappy, pay attention. This is the kind of shit people need to know for POWERLIFTING

>>40346868

Man, it's always the most stressful time for me between weigh in and first squat cause I know I'm gonna shit at least twice and there's always only one toilet.

I'm hoping that my next meet, because I won't be cutting water, I won't get the shits from chugging two bottles of poweraid.

>>40346868
It's really bad in gear. Once you get a suit on, that's it.

>>40346814
Sometimes during my squats, particularly when I'm getting to my final sets, my bar path becomes kinda shit. But the next rep I invariably correct it. How do I stop it getting shit in the first place?

>>40346872

I call it the Poutine Stack:
2 Pepto
1 Caffeine Pill
1 Vitamin B

>>40346882
My next comp is in june and ill definitely try popping a couple pepto tablets, i hope that works. I feel like my inability to eat hinders my performance, especially when the comp drones on for a long time.

File: dog.jpg (12KB, 340x235px) Image search: [Google]

12KB, 340x235px

>>40346890

>I never thought of this

File: 8248b49db6b6085affe290eb733415ed.png (514KB, 501x497px) Image search: [Google]

514KB, 501x497px

>>40346868
You can food you've eaten that same day? fucking lucky, my digestive system is completely fucked, takes me 2 days usually

>>40346893
Online coach can't help with that. You need someone to watch you and yell cues.

>>40346902

Honestly, meet directors need to fly in at least three additional portable cans. You're throwing a meet for Christ sake, Powerlifters are the kings of taking shits.

>>40346890
holy shit i never thought of that either. This makes me not want to ever try single ply i would just shit/piss myself

File: Brett Gibbs 327,5kg Deadlift attempt.webm (3MB, 768x622px) Image search: [Google]

3MB, 768x622px

>>40346779

Oh yeah it says 1x1 105% on the app.

That is when the competition is supposed to happen. You will train on monday, wednesday, and compete on friday or saturday (or sunday)
I think 105% is a good second attempt, depending where you are at. But in the comp itself I would think more about the raw numbers than the %s.

>Also can I run the last two weeks of prep cycle 3 and then weeks 1, 3, and 5

Sheiko would recommend weeks 3-4-5 of the comp cycle. I'd recommend weeks 1-4-5.

>>40346815

I mean, I literally just referenced things that happened in the World's Championship. I love the sport.
I watched the entire World's Champs with Norsefat, Sean, Paul, Deliuge, Isley and etc on voicechat, and in the chat with the guys on cytube.

When Bodorio was competing in the nationals, I was one of the people here in /plg/ watching live and cheering for him.

I have a huge collection of webms from all sorts of competitions, including a lot of videos from the /plg/ lifters :)

Etc etc

But I don't need to prove my passion.

>>40346893

Do you squat high or lowbar?
Do you wear heeled shoes?

>>40346910
no exxageration ill shit on average 2-3 hours after i eat and if im nervous, like at a comp or hopped up on caffeine it will just fly through me.

File: mick foley.png (217KB, 424x318px) Image search: [Google]

217KB, 424x318px

>>40346910

Not the same food, but there's only so much space in there, ya know?


>literal shitposting

>>40346919
Cant agree more, last meet i competed in last year was in some dinky hotel ball room with a bathroom with one stall, it was bad

>>40346920
Single ply isn't bad. Multiply poly or canvas is another story. I learned how to wipe my ass in my bench shirt also.

>>40346921
Alrighty, thanks trappy. I'm not gonna go for 105%, I've already decided my attempts for squat and bench

I guess I'll go 1, 4, 5 then, seems most logical

>>40346954
oh ok, i had no plans in ever doing multi ply. Way to much work to get into the suit, not my thing. That does re invigorate my eventual want to get into gear though

>>40346921
Ok, tell one story about how you had to shit at a meet, since that's what we're talking about.

File: 1486781873127.png (10KB, 1123x458px) Image search: [Google]

10KB, 1123x458px

>>40346921
>But I don't need to prove my passion.
No you don't, coach. We all know how passionate you are about this sport.

File: myn.jpg (19KB, 480x360px) Image search: [Google]

19KB, 480x360px

>>40346954
>I learned how to wipe my ass in my bench shirt also.

File: 3ee483888ebea295e14709.png (2MB, 1442x2048px) Image search: [Google]

2MB, 1442x2048px

>>40346958

Good luck with the training senpai!

>>40346970

I'm vegetarian, and I eat small portions. I don't have issues with my poop :P

>>40346975
Perfect. Damn you're good at this.

>>40346982
>Vegetarian
OUT REEEEEEEEEE

File: zach GOMAD.jpg (49KB, 849x626px) Image search: [Google]

49KB, 849x626px

>>40346997

I still drink the most important thing tho ;)

>>40346968
Multiply can be very comfy once it's broke in to your body, like a suit of armor made of your favorite blanket. Buying used gear helps also.

>>40346982
But surely youve had to poop at a meet right? Tell a fucking poop story.

>>40346921
Low bar, heels on a plank of wood (to simulate heeled shoes, I plan on getting em)

>>40347004
Semen, we know you slut

File: Meme Bell.jpg (58KB, 600x901px) Image search: [Google]

58KB, 600x901px

>>40347030
getting a little agressive there mark

>>40346734
I always do a lot of curls at the end of every bench session, would switching to hammer curls help?

>>40347061
Yes, i hate doing curls but hammer curls have really helped my elbow tendies

>>40347051
Now that's a fucking squat! What's he got on the bar? I miss the days when st lifted conjugate in multiply :(

>>40347078
i have no idea, might have been his 1050. Or was that the one he bailed on? can't remember. I like what they're doing more now, probably cuz ive never really been into the multi ply stuff

File: 3ee483888ebea295e14749.jpg (68KB, 424x640px) Image search: [Google]

68KB, 424x640px

>>40347030

No, not really ):
I never poop outside of home cause my digestion is pretty much always on point. So I always use the bathroom around the same hours, after waking up.

Sorry ;;

>>40347046

Hm... I think strengthening your quads and thoracic erectors should make your bar path more consistent.

I'd recommend adding front squats to your routine, twice per week. Focus on doing 3-5 sets at RPE 8.
Paused lowbar squats can also help, specially if you pause both on the bottom and on your weakpoint.

>>40347050

;;

>>40347098
razil was made a shithole by jews. 9th largest population of jews in the world.

Those fuckers encouraged portugese people to inbreed with niggers. The result? A half-breed violent subrace. Violent crime, rapes etc.

Only worthwhile people in that nation are whites living in separate neighbourhoods, and the odd mixed person with more white in them than black.

Brazil is in a way the multicultural dream that the globalist multiculturalist communist jew wants.

A nation of millions of mixed people where ((they)) can control the media, finance and political system.

There is like a 100k jews, yet they control a population of 200 million

>>40347092
They don't have a program anymore. I could watch the old videos and know exactly what was going on and now they just play fuck around. And they aren't wearing gear but have every type of sleeve and band and cuff.

>>40347138
They're all doing there own programming. I think silent mike does a few of the guys programming too. Bell is definitely an uber shill though, ill agree there.

>>40347138

I don't think Smelly is ever gonna compete again, and Mike is more interested in coaching than competing. I dunno, I still appreciate ST, and I hope they get rich as fuck.

Miss when they were more of a stable tho.

File: huehue kuruminha (5).png (61KB, 646x822px) Image search: [Google]

61KB, 646x822px

>>40347102

Sounds like a fanfiction, to be honest.

Judaism is not a thing in Brazil at all. 97% of the country is either Christian or Atheist, from the 3% left, 2% is Spiritism. From the 1% left, we have the mixtures of african+christian+native beliefs and japanese religions.
Jews are 0.05%, or 80k. Islam is 0.01%, or 25k.
Basically, it's not even a thing. Jews had zero direct influence in the country's culture.

The media, finance, and politics here are controlled by a different type of people.

And Brazil isn't really "multicultural". I mean, there are plenty of cultural differences between distant parts of the country (as expected), but if you go into a city it's pretty homogenic (and when it's not, it's usually because of Asian immigrants).

It is different from the US, where in a single city you have massive multiculturalism.

>>40347199

Why

Would you even reply to that?

File: 1486781873126.png (10KB, 1125x458px) Image search: [Google]

10KB, 1125x458px

>>40347221
>Would you even reply to that?
Probably just Coach Trappy showin the haters who is boss!

Love u Coach!

>>40347004
how's zach doing lately?

>>40347221
strong autism of some sort. likely cause; probably not NTJ masterrace

File: Santiago.jpg (62KB, 657x302px) Image search: [Google]

62KB, 657x302px

>>40347221

idk, I find it an interesting subject. Not the jews, but the differences among countries.
I like travelling and experiencing the different places. So I'm inclined to enjoy thinking/discussing about cultures.

But I guess I should drop it... I don't think people are interested in these things the same way that I am, specially here in 4chan.

>>40347239

He quit lifting to focus on studies and work etc.

>>40347282
>I responded to blatant /pol/ tier "MUH JEWZ" bait because I'm interested in traveling and other cultures

File: 1486781873124.png (25KB, 726x458px) Image search: [Google]

25KB, 726x458px

>>40347282
>I'm inclined to enjoy thinking/discussing about cultures.
>I don't think people are interested in these things the same way that I am, specially here in 4chan.

I KNOW WHAT YOU MEAN! Everyone here is so stupid and stuff. They're not like us, right Coach?

Powerliftin, travelin, showin people how smart we are. Take that, world!

>>40347282
>He quit lifting to focus on studies and work etc.
RIP
>>40347324
not a great meme if I'm honest

>>40347324
Who even decided narcissism was bad?

same with """""""""antisocial""""""""" tendencies and a few other supposed disorders

whoever made this shit up sounds like cucks that let themselves get stepped on like doormats, or is there a doormat disorder?

>>40347348
>narcissism
narcissism =/= Narcissistic Personality Disorder

>>40347345
>not a great meme
Because it's not a meme. It's a probability on stats alone.

>>40347363
Statistically, you probably haven't showered in at least 2-3 days, but if I kept spamming that, it would be obnoxious, wouldn't it

File: 1442194985341.jpg (13KB, 230x230px) Image search: [Google]

13KB, 230x230px

>>40347324

>Everyone here is so stupid

I don't think opinions on things like cultures has to do with IQ or being smart.
Not everything in life is about being smarter or dumber than others, senpai.

>>40347321

I meant that I'm interested in talking about it.
But yeah I guess I should've ignored it. My bad senpai.

Minor herniated disc. Had Sciatica over break, started back and had too much back pain for squats.

Doctor for the football team at uni recommended I cut back on squats/DL, continue the upper body but also max out on core exercises.

What to do to achieve thicc bear mode core?

File: pepe68.png (4KB, 477x539px) Image search: [Google]

4KB, 477x539px

So when do you all attend panzers plg meet up

>>40347430
you should have it at a kanye rally for his 2020 presidential bid

File: pepe with words on it.jpg (1MB, 4704x5000px) Image search: [Google]

1MB, 4704x5000px

>>40347420
>Not everything in life is about being smarter or dumber

funny cause thats all life is

>>40347430

Your "meetup" will never be as good as any of mine.

:^)

>>40347437
Kanye specifically said he would run in 2024 after Trump was done

>>40347428
Deadlifts and squats.

Fellow injured back here.

>>40347428

I'd say ab wheel, but that actually might piss off your injury. Can you not squat at all, not even 135lbs?

>>40347457
why the fuck would you ever recommend someone do ab wheel rollouts

those are the definition of just snap my shit up

>>40347463

That's what a weak, twinky, pathetic GDE who doesn't try hard and lacks drive would say.

>>40347453

I was still gonna do that, just not at what I was working at before. Was gonna deload and start from straight bar and keep going up until I felt something/good working set

>>40347457

I had gotten to a 2pl8 squat before break with belt (had just started to use the belt) as I hit 2pl8. Couldn't get much work in over break. Went back and started at 185lb squats but was in unbearable pain and had to quit after three sets.

>>40347420
Not everything in life is about being smarter or dumber than others, senpai.

FUCKING THIS 100%

Utilitarianism has made the simple act of being a human being pretty much worthless

>>40347494
kill yourself

you fucking pot smoking idle communist

all mankind has is utility or lack thereof

>>40347480
This actually

>>40347494
>Utilitarianism

is that that " for the greater good" foolery

>>40347486

Look into Bill Starr's rehab protocol, or another form of active recovery. I'd honestly head back to 65 lbs or something and do sets of 25.

Were you able to figure out what caused the disc degeneration?

>>40347509
I'm not an idle commie I'm an idle socialist. You're right about the weed though

And if all humanity has is utility then by that logic you'd be doing the world a favor if you died cause you're useless

>>40347494
He doesn't believe that shit. Motherfucker has that narcissistic personality to the letter.

>>40347511
http://lmgtfy.com/?q=utilitarianism

>>40347529
Im not clicking that shit nigg*r

File: helicopter pepe.png (549KB, 1493x1567px) Image search: [Google]

549KB, 1493x1567px

>>40347525
guess what happens to you when I get into power

>>40347511
Utilitarianism is basically saying that if you provide some form of tangible value then you matter, but if you're not actively creating something then you don't deserve to live and are worthless

Like in the Metamorphosis by Kafka, the son Gregor Samsa or whatever his name is turns into a bug and can't work, so his family hates him since he's useless to them

In other cultures, families care for their old since they simply are human beings that matter

While in America we're all up in arms about our old taking too much money to support

>>40347428
Just use an ab wheel every once in a blue moon. Do a bunch of volume, then deal with absurd DOMS for days afterwards and swear never to do ab work again.

>>40346882
>>40346868
>>40346851

wat

just eat a big meal 1 hour before, poop at home then hop in the car and drive to the meet.

sure u wont be 100% satisfied but still, saves you from shitting yourself..

>>40347559
But the point of eating at the meet is to not weigh in too heavy

>>40347518

When I met with the doctor who does a lot of the medical for the football team, he said the right side of my back was overdeveloped when he did the exam. About the only thing I have to go on.

Been ice and heating it since, with nsaids which has helped a lot. Dont have any weakness and never had any weakness in the extremities. The shooting sensation making my right ass cheek and right thigh also went away.

>>40347550
social security should not be a public program it should and would 100% be more efficient as a privatized program and having payroll taxes be eliminated which would have greater stability for programs and individuals may put in as much or as little as they want.

File: pepe75.png (310KB, 588x411px) Image search: [Google]

310KB, 588x411px

I mean I don't expect illiterate socialist to be familiar with basic concepts like economic sustainability or things like responsible fiscal policy but this is just retarded

File: 9ZQDsll.png (363KB, 905x612px) Image search: [Google]

363KB, 905x612px

>>40347564
>not weigh in too heavy

File: 1463750214684.png (584KB, 836x678px) Image search: [Google]

584KB, 836x678px

>>40347550
>Utilitarianism is basically saying that if you provide some form of tangible value then you matter

matter in what frame of reference

File: pepe41.png (10KB, 427x451px) Image search: [Google]

10KB, 427x451px

>>40347595
kys

File: 1483628469232.png (279KB, 532x569px) Image search: [Google]

279KB, 532x569px

>>40347603
so you have no answer

>>40346685
>>40346763
>>40346798
>>40347430
>>40347439
>>40347448
>>40347463
>>40347509
>>40347529
>>40347540
>>40347571
>>40347583
>>40347603
Filtered

>>40347603
Panzer I usually like you but you're being a bit aids recently
Tone down the commentary a bit yeah

File: pepe83.jpg (368KB, 3316x1896px) Image search: [Google]

368KB, 3316x1896px

>>40347635

>>40347664
its not my goal to give you content you like

its my goal to give you content you deserve

>>40346051
Hair still looks great dude

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

>>40347199
>Jews had zero direct influence in the country's culture.
You are commies and socialists, those are all jewish concepts
The left is defined by its jewish values, promoting degeneracy/abortion/race mixing/etc

>>40347953
Ye me too

>>40347953
Wtf?

File: Dietmar Intro.png (80KB, 997x611px) Image search: [Google]

80KB, 997x611px

First week of Dietmar's 6-day Volume 1 is finished!

Took forever but now that I've done the first, the rest should be easy.
It's looking sweet! I'm so happy about it :)))) it might still receive some changes once I get some feedback, but I think we're on the right track here.

Faceguy let me know when you're around :)~

>>40348118
Is this just a translation of his program? Also is it a full program cycle or just one block?

Also what's that bench thing you mentioned a while ago

>>40348118
Love you babe! Stay safe and have fun!

File: Dietmar 2.png (462KB, 778x566px) Image search: [Google]

462KB, 778x566px

>>40348139

It's a rewrite of the 3-day programs into a 6-day program. Basically pretty much what they did with the project frequency.

This is looking very loyal to the original programming. At least in my opinion :P I'm still gonna get feedback from other people who know about the actual programs Dietmar wrote himself.

But basically, all in here comes directly from Dietmar. All the reps, sets, %s, exercises.
I just reorganized the whole thing to be 6 training sessions per week instead of 3.
It wasn't easy but I'm happy with the result so far.

This is gonna be two volume cycles (prep), 4 weeks long each. And then we're gonna do the competition cycles after.

Also >>40345939 I'll probably be opening a project page where people can sign up to be the first testers and give feedback during the very construction of the program.
#projectdietmeme

>>40348215

<3

>>40347559

Mate, every meet I've done I pack away two brekkie sammiches, a couple burgers, maybe some pizza, a fucking kilo of trailmix and like five cliff bars.

I'm gonna shit in a club.

>>40347570

So there was no specific event?

>>40347733
thanks i try

>>40348118
What's the program exactly?

Adidas powerlift for memebar skwaats and conventional deadlifts? Or just keep using converse?

>>40348414
I've long been a believer in some advice my coach gave me in high school
"the shoes dont make the lifter, the lifter makes the shoes"
go set some records in converse, ill love you for it

>>40348271
what are some 'mandatory' accessories I should plug into SS phase 3 for powerlifting.

>>40345939
i really like the colour scheme, makes it a lot easier to read than sheiko.

>>40348414

Please don't wear heeled shoes for deadlifts ya dingus.

I luh my PL2's tho.

>>40348475

Pullups

Literally the only required accessory. The other ones can be ones you think look fun.

File: SS with accessories.png (110KB, 875x824px) Image search: [Google]

110KB, 875x824px

>>40348475

Mandatory is only chinups.

But if you wanna know suggestions of other good stuff to add, pic related.

>>40348485

... I'm not sure if you're being sarcastic heheh

>>40348414

Adidas PL for squats, flat shoes for DLs.

>>40348399

intermediate/advanced program
6 days per week
fullbody every workout
medium volume
low-moderate intensity
a lot of dietmemes
two volume cycles
4 weeks each
????
magical gains

>>40348542
STOP GIVING ADVICE CMON

File: 1452554925966.jpg (389KB, 2356x1632px) Image search: [Google]

389KB, 2356x1632px

Doing a powerlifting program, is achieving a 'good' physique possible? Assuming diet is keyed in, is it simply a matter of doing a fair amount of hypertrophy work and accessories after your main lifts?

I've been doing powerlifting for a year or so and I enjoy the emphasis on strength but as a secondary goal it would be nice to build a good physique, are there many >lean powerlifters who look good?

Somewhat pic related is this or anything close to this achievable natty?

>>40348118
>program written by trappy-chan
thats a bit misleading

File: 3ee483888ebea295e14789.jpg (90KB, 675x900px) Image search: [Google]

90KB, 675x900px

Well, seems like we have a small group interested in trying it out.

So Project Dietmeme is happening.

Will we see magical gains from the secret norwegian memes?
Is high frequency really the magical secret?

I'll set up the signing page.

>>40348841

It's misleading because you intentionally left the rest of the text out of the quote.

It is:
>created by Dietmar Wolf
>program written by trappy-chan from original template by Dietmar Wolf and Linda Hoiland
>translation by c",)

There's literally nothing misleading there if you quote the whole thing.

>>40348840

you add bb hypetrophy stuff to normal powerlifting and you on money

reminder that pl = squat, bench, deadlift

rest you can do on high reps like bodybuilders, enjoy your physique

>>40347098
You never poop outside your home because you never leave your home. You sit there in front of your computer and monitor 4chan 24/7.

>>40348909
Trappy confirmed for not being a real coach despite his claims.

If you were a coach, you would publish that with your real name and reap all the benefits. Not with your pseudonym on an argentinian goat herding forum, since you gain absolutely nothing out of this.

>>40349071

I want to gain absolutely nothing out of this.

It's a conscious choice.
This is an Anonymous community, remember?
Just because I have been doxxed doesn't mean I want any of what goes on here involved with my IRL.

So let's respect each other and not make a drama out of small stuff. ;)

File: Alex that's some good shit right there.jpg (723KB, 1944x2592px) Image search: [Google]

723KB, 1944x2592px

IT'S ON!

You can sign up for PROJECT DIETMEME here:

https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

Reminder that this is in EXPERIMENTAL stages, and is HIGH FREQUENCY.
You will be training 6 days per week, and doing fullbody on every workout.
But don't worry, volume and intensity are adjusted appropriately.

https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

So sign up!
PS: You can sign up any time, even after the project's start. I will not be closing the sign up form, so you can join us midway through if you can't earlier. :)

https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

More information is available in the link!
(The first week with the instructions will be sent out later today)

>>40349235
I hope this shit has all the memes I was promised.

Oh ffs it's back. And we had such a nice day without.

>>40349175
Yeah I totally understand. I mean, why would a real life coach even want to gain popularity thanks to a new, awesome program? Why would any coach want more clients, more fans and more money?

>>40349406
trip on lith

File: 3ee483888ebea295e14740.jpg (844KB, 700x900px) Image search: [Google]

844KB, 700x900px

>>40349406

This isn't anywhere near as big as you think it is :P
There's no fame fans money to be gained here lmao

>>40349416
What about that post makes you think that it was me lmao

>>40348118
Please use MROUND,I had to basically redo all of the Sheiko beginner spreadsheet for KGs

>>40349508
You can do that with two global find and replaces though

>>40349406
Loll

Trappy is doing this for free, stop being butthurt. Just say thank you.

File: 3ee483888ebea295e14643.jpg (171KB, 800x682px) Image search: [Google]

171KB, 800x682px

>>40349508

I am using it, and you can define by how much you want to round. 0.5, 1, 2, 2.5, 5, etc

>>40349508
>>40349523
Yeah I guess it's not that hard,I just didn't want to figure out of Excel works.
>>40349535
Good

File: magnum 3.jpg (106KB, 640x423px) Image search: [Google]

106KB, 640x423px

https://www.youtube.com/watch?v=xYpdB4Qkt8I

you know i never realized the amount of potential legal issues that were involved in online coaching.

attached is a pretty interesting watch.

>>40349535
I think i have osgood schlatter. Whats the best way to diagnose (dont say go to doctor because poorfag). Whats the best way to diagnise and what is the most painless way to kms if the diagnosis comes back positive?

>>40349235
Im not giving you any of my info.
Just give me the spreadsheet and ill update you here.

>>40348118
Dont say its Dietmars program if you have been fucking with it.

Say "inspired by Dietmar" or somethjing like it.

>>40349593
just make a throwaway email

>>40349679
>implying he isnt getting all my data from my google account

Open your eyes.

>>40349686
believe me, he doesn't care

>>40349569
>watching this

>19:10

WEWWWWWW

File: gruba wydra.gif (597KB, 500x474px) Image search: [Google]

597KB, 500x474px

DEADLIFT PR TODAY

GET HYPED

guys what are entry level amateur lifts for powerlifting?

i'm 22 yo, at 220 and my stats are 1.5/2/4/4 and i'm kinda curious. i know they're not fantastic for my weight

>>40349792

its enough to enter, you wont be even in the bottom, more like in middle bottom

File: eq-squat-275kg-3x1-1st.webm (1MB, 800x450px) Image search: [Google]

1MB, 800x450px

Is there another 25kg here? :thinking:

>>40349802
that makes me kinda happy.

>>40349791
>gruba wydra
hehehehehehe, good luck anyway

Couple questions about squatting frequently/every day.

What is more important? The daily max or backoff sets?
Should I just start doing maxes only until I can't make progress?

Typically what kind of % is your daily min/maxes (I know it's not % based)?

For example, say I work to a daily non grinder max, at which point do jumps in weight become too small and I do "too" much?

>>40350076
Greg Nuckols has a book and training plan on Bulgarian Method,you could start with that and see how your body reacts.

>>40350101
I did read it some time ago but the questions I have were not really addressed

>>40349787
i really do love Marks no bullshit approach to life

>>40349791
volume day tomorrow
h y p e

>>40350076
>>40350101
>>40350119
There was an anon who did the Bulgarian method here,I'm not sure if he still posts tho.

>>40350142

Froggy did bulgarian method

>>40350159
>>40350142
>>40350119
>>40350101
>>40350076
The best program is just fucking wanting it more

Anyone try Juggernaut Method? I've been thinking about doing a cycle or 2 of it with some modifications for a more powerlifting focus to BUILD MUH BASES.

Kinda been being dumb and doing shit like back to back programs with short volume/strength blocks, peaking, and then doing it again.

Primary movers in the sumo deadlift?

File: 1481160915802.jpg (223KB, 1016x548px) Image search: [Google]

223KB, 1016x548px

>>40346119
>Rating of Perceived Extertion.
>It's a dumb scale.
Pic related.
>>40348118
Hi.
Also I want to mention that since it's high frequency, some guidelines on recommended recovery and prehab strategies and tactics would be wise to include imho.
>>40350076
>What is more important? The daily max or backoff sets?
Paraphrased:
>Maxing makes you good at maxing, volume puts kgs on the bar
t. John Broz

>Typically what kind of % is your daily min/maxes (I know it's not % based)?
This will fluctuate. You can set PRs on days you feel like utter shit, and struggle with your daily minimum on days you feel fine and rested.
Daily minimum at 80% should be safe.
>For example, say I work to a daily non grinder max, at which point do jumps in weight become too small and I do "too" much?
I can't think of a proper answer, really. I don't see a good reason for doing multiple 2.5kg increases. You can, for instance, look to Damien Pezzuti and see that he goes up in 40kg increments, but you may personally find that 40, 20, and 10 kg suit you better. It's a matter of preference.
Refer to the Broz quote above. Decide whether you're better off doing more and heavier singles or high quality backoff sets.

>>40350247
Thanks so that Broz quote means do both?

Maxing makes you more efficient at maxing therefore a higher max? Back off sets also lead to a higher max?

So it's better to do the backoff sets for increased overall strength?

File: RPE Scale Based on RIR.png (109KB, 781x332px) Image search: [Google]

109KB, 781x332px

>>40346119
here you go snowflake, 5 seconds on google

>>40350267
Maxing makes you better at the skill of producing the maximum amount of force you have.
Volume makes you bigger and stronger so your max is higher.

>>40350267
>Thanks so that Broz quote means do both?
Both a max and backoffs? Yes, but the Broz approach is somewhat more "hardcore" than many others' approach. He'd have a minimum of three doubles every day after the max, no matter how his lifters felt. If you feel utter shit, you should have some leeway with the volume (option of dropping it). This is where RPE is handy, and some would say mandatory in this type of training (forgot to mention that in the previous post).
>Maxing makes you more efficient at maxing therefore a higher max? Back off sets also lead to a higher max?
What >>40350313 said.
The effects on your CNS from a heavy single or a heavy triple are very similar, but the volume you get in is vastly different. Therefore the majority of your effort is best spent on volume. Don't take this to mean that you should drop the top set - the max is still a crucial part of this type of training.

File: anselmo.jpg (14KB, 638x359px) Image search: [Google]

14KB, 638x359px

Guys I had only 4h of sleep and I feel like shit, but I didnt lift in 4 days so Im rested.

Should I go lift?

>>40350350
ofc, go and train you weakminded shit

>>40350350
If you want to lift, go lift. If you don't, then dont

File: Mysterious man squats 190kg.webm (3MB, 960x540px) Image search: [Google]

3MB, 960x540px

form check

>>40350427
You look like you're losing tightness in the hole and trying to dive bomb your ass our of the hole. Stay tighter

>>40350427
is this in a nordic country?

>>40350440
n-no ...

Trappy why don't you do routine general anymore?

>>40350427
you are a big guy

>>40350427
Are you intentionally speeding up into the hole?
Looks fine imho,very similar to Bryce Lewis' squat

>>40350442
looks like the gyms in snowy european countries

>>40350439
Where am i losing tightness? Not arguing, i just dont see it

>>40350427
You look like a big guy

>>40350448
thank you :-3

>>40350450
Kind of, im trying to catch the bounce. Not sure if its correct.

>>40350451
Correct, live within the arctic circle.

>>40350466
6'1 265-270lb :-3

I'm scared

File: czikulinka1.gif (967KB, 500x281px) Image search: [Google]

967KB, 500x281px

>>40350532

File: 3ee483888ebea295e14780.jpg (53KB, 510x287px) Image search: [Google]

53KB, 510x287px

>>40350247

Sign up on the project dietmeme page with an email (throwaway or not). I want your opinion on how the program is looking.

Is fat retard around?

>>40350597
yeah he is pretty round

File: kek.jpg (331KB, 1536x1536px) Image search: [Google]

331KB, 1536x1536px

>>40350608

lads what happened to sparrow? Why is she not here? :(

>>40350630
She's right over there

>>40349071
>gain nothing out of it
>he doesn't gain the attention he craves

somebody explain dietmar to me
why is it the hottest new meme

New thread
>>40302088
>>40302088
>>40302088

File: Dietmar.jpg (95KB, 1080x664px) Image search: [Google]

95KB, 1080x664px

>>40350760

It's not "new", it's just that it's the first time we have a decent "clone" of their high frequency programs (which are all secret and have been claimed to produce much higher results).

To learn more about the story and hype behind it: http://www.strongerbyscience.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/

To join in on the Project Dietmeme:
https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

>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/ ,

>>40350574
Just did.

File: 7cca8644cc2142f5f7f87300eb9e9dfb.jpg (12KB, 236x236px) Image search: [Google]

12KB, 236x236px

>>40349235
>IT'S ON!
>You can sign up for PROJECT DIETMEME here:
>So sign up!


How exciting... The prospect of having all these strong boys bending to your will.

You should be very proud of yourself. What you lack in physical prowess and beauty, you make up for in genius. Bravo, coach!

I'm starting a new meme where I post the same spammy shit trappy posts everywhere

>>40350787
>doing programs made for roiders

shinky dinky

>>40350787
if they are secret, how did you acquire them?

>>40345114
>Elite Large Load
https://docs.google.com/spreadsheets/d/1ylP5us2vjisEHK4KgMSZoDT7AREc4Ok3cudKy-wWObk/

Have you run this?

File: laughing_mahoushoujos2.png (100KB, 619x550px) Image search: [Google]

100KB, 619x550px

>powerlifters so butthurt that no one takes their """"""""SPORT""""""""" seriously that they resort to taking trappy's copypasta and program it into a bot to post in every thread on /fit/

>>40350987
>powerlifting
>sport
Lmao is there anyone still believing that ?

I am starting football practice this week. 2 hour evening training sessions 3 times a week. Planning to run TM in the mornings of the same days. Opinions?

I wish when I got banned on 4chan I'd get banned in real life

Lads, how do you peak after running 5/3/1 for a while?

I saw someone (trappy?) post a list of all the main oly shoe brands categorised by heel height and price and stuff. Does anyone still have that?

>>40351075
Do a squat every day workout, it's great for peaking

File: 3ee483888ebea295e14623.jpg (127KB, 800x1177px) Image search: [Google]

127KB, 800x1177px

>>40350911

>norwegians
>roiders

DELETE THIS.

>>40350914

Only the high frequency stuff are secret. They have 3-day programs available on their website.
This high frequency program was written from the base programs, with the help/guidance of c",) and a norwegian friend.
The objective here is to try to unravel the secret ourselves.

>>40350849

Responded! ;3

>>40350955

That is Sheiko's program for Fedorenko. It was used in a competition back in 2001.

>>40351094

gimme a sec~

File: powerlift 2.0.jpg (187KB, 905x767px) Image search: [Google]

187KB, 905x767px

>>40351094

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

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

<- : trappy picks

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

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

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

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

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

>>40351075

>>40351105
Thoughts?

>>40351105
>That is Sheiko's program for Fedorenko. It was used in a competition back in 2001.

But have you run the program or do you know anyone who has?

>>40349235
IN
N

>>40350955
I ran my elite large load on your mother quite recently, actually

>>40351151

>>40351151

>>40351151

>>40351151

>>40351151

New
>>40351149
>>40351149

>>40351160

Can you please delete your thread in favour of the OP with the links to the project?

Would be very appreciated!

>>40350787
what should my stats be at before beginning this?

>>40351048
Texas Method probably won't be very sustainable your recovery would be highly compromised from your sport practice. You'd be better off running a lower volume slower progression program like 531.

An even better idea would be to spend a couple months strength training prior to your sports season beginning. It can be very hard to gain strength during a competitive Sports season because of the demands on the body

>>40351075
You don't really Peak on 531 because you're not really over-reaching. All you would need to do is to just feel fresh and sharp for your mock meet or for your meet. Keep the intensity the same but dropped most of your accessories and don't do any of your amraps. Instead toss in a few singles at your opening weight about a week out from the meet

>>40351172
Usually I would but I don't want to encourage autism

File: 1460486306226.jpg (22KB, 681x511px) Image search: [Google]

22KB, 681x511px

>>40351209

r-rude ): I thought we were friends

>>40351176

Recommended minimum 300 wilks

>>40351253
There you go

File: 1464312526321.webm (1MB, 640x640px) Image search: [Google]

1MB, 640x640px

>>40351271

ty <3 I'll remember this

File: 20140811_164629.jpg (3MB, 4128x2322px) Image search: [Google]

3MB, 4128x2322px

>>40351253

>>40351253
first bullet point in your cited article
>study done on experienced powerlifters

i was weak and small as piss in my first comp and got a 372 wilks, i would have classed myself as a novice/early intermediate

advise simple basic things to weak small lifters

>>40351368
That dude will do anything he can to monopolize powerlifting General. Including but not limited to recruiting all the newbies to do advanced level programming that they have no business touching.

Meanwhile the transsexual it's probably at home spanking off to all of their entries into his program.

narcissistic personality disorder at its finest