/plg/ powerlifting general

Praise be to blueshoes

>>40353884
Remember to bow before a lady before you ask her to dance.
Know the club etiquette so you dont make a fool out of yourself.

>>40353959
Thanks for the advice:)

>>40354041
>Ever wanted to try the mythical, secret, 6-day fullbody high frequency Norwegian programs by Dietmar Wolf?
No, because im not a competing semi-professional powerlifter.

>>40354041
attaching your name and making a project out of someone elses copyrighted intellectual property when they have made it very clear they do not want it made public

absolutely disgusting

>running norwegian memes by some furry instead of ALL AMERICAN MANIFEST DESTINY PROGRAMMING BY WORLD GAMES GOLD MEDALIST MICHAEL TUCHSCHERER

>>40354041
Emailing Dietmar as I type this.

>>40354041
I signed up but Im not going to try it for 6 weeks.

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Walking now, whisky in pocket

Give me discord link so I can shit post on the way there plox

>>40354188
>that shirt
are you going to a gay club dressed up as a lumberjack?

>>40354188
>that shitty plain ass dad clothing
Lame

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trappy has gone full delusional

simple peaking template, about 36 days out

• Microcycle 1 – find 100% max single for each lift, full assistance work, 75% for MSM's for 3-5 reps.
• Microcycle 2 – work up to, or slightly above 90% of the previous microcycle for a single, commands for benches, full assistance, 75% for MSM's for 3-5 reps.
• Microcycle 3 – 80% for a triple, commands for benches, all assistance weights lowered.
• Microcycle 4 (all done on the same day) – 55% for speed work - 6 days before meet, no assistance.
◦ Squat–5setsof2reps
◦ Bench–5setsof3reps
◦ Deadlift – 5 singles

>>40354188
New phone dino?

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>>40354188
should have just went bare legged
those look awful

Who can I follow on IG to see mementum stuff?

>>40352741
Those candies look good

>>40354220
why do you say that

>>40354263
You look like a powerlifter

>>40354188
https://discord.gg/pynpJ

>>40354266
https://www.instagram.com/explore/tags/projectmomentum/

Last set 10 for 6x10 squats, Mike T can suck 10 million dicks, this is hell

https://www.youtube.com/watch?v=DnYT3MSAmkc

wew

poor lad

>>40354368
I feel like screamer could be inarguably the best 105 in the world if it wasn't for his mental issues

>>40354368
lmao at those boobies

>>40354368
i feel he would be much better off GPC/WPC

nothing to do with fed bashing, just him personally

>>40354312
Doesn't work

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>>40354172

That's fine :)

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>>40354412
why so?

USAPL is not a lolf-
>>40354365
>6x10 squats

>>40354368
Lmao I don't understand
He's been lifting long enough to surely know that wierzbicki is a druggo yet he still isn't comfortable losing to him? Makes no sense. Unless he is also a druggo which I've heard from people who know him personally
Whatever

>>40354368
steroids

>>40354422
https://discord.gg/V8G2g

>>40354452
the strictness and attitude of the IPF in how lifters should be

its lifting heavy weights not going back to school

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>>40354041

>>40354467
ok gbro

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>the sport of powerlifting

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

this man is your friend, he fights for your freedom

Power lift to this
https://youtu.be/iPtPo8Sa3NE

>>40354486
>the strictness and attitude of the IPF in how lifters should be
ehh i sort of get where you are coming from but you are representing the country and even at that it isnt all that school tier strict

and there have to be rules in every fed, no one likes a dick head
>fuck finland man

>>40354530
not even remotely similar to my style of typing

but im unsure, ive heard he is. If that is the case then id say just test suspension, no strong androgens, his traps and delts just dont 'pop'.

>>40354535
Sorry, the hobby of powerlifting

>>40354412
I guess he doesn't want ot compete against roiders or use himself I suppose.

>>40354541
his barpath is fucking terrible

>>40354596
I will accept this

>olympic weightlifting
>he doesnt compete in the olympics

Can someone humour me an explanation.

>>40354454
I've got 6×10 bench and 5×11 ohp too.

American athletes are nat-
>>40354652
>I've got 6×10 bench and 5×11 ohp too.

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>>40354633
my dad unironically said something like this to me when I was talking to him about it

mfw

>>40353959
This
forgot it last time I was at the club and all her girlfriends laughed at me

holy fuck i think this guy is autistic

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

>>40354687
Tbf it's rpe 6,7 and 8 and repeats at 8

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>>40354596
he already is

thats filtered by under 110, the people around him are all raw with wraps, 24hr weigh in, and all weighing at least 114-115

i know david jenkinson was about 118-120 when he set that total, and running about 800mg a week

>>40354722
I know he's competitive, but I meant maybe he doesn't want to compete against them

>>40354722
>only raw lad on list
good on ya screamer

>>40354754
i meant he already is competing against them

i know you all only use GBPF records/results, but most of us outside of it only look at neilside as its everyones results, the feds wont merge but the lifters are acknowledging that just cause its a record in your fed doesnt mean there isnt someone better

and dont get me started on single lift records being lower than the equivalent full power

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First week of the Dietmar high frequency program has been sent via email to those participating in the Project Dietmeme :)

If you want to participate as well, follow the link to receive access to the spreadsheet:

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

>>40354722
Wow with some time in wraps, a dl bar and 24 hour weigh ins screamer could probably blow them out the water

>>40354767
yeah its fucking impressive with all things considered, even if he is on gear, its going to be a much smaller and less helpful protocol, he cant blast into a comp and take a ton of orals, plus lower bodyweight and 2hr weigh in

>>40354709
>slowpoke.jpg

tfw you see her with someone else

why do I lift again?

>>40354785
Actually doesn't look that bad.

>>40354795
tom martin is going up to 110 so he will probably take the top spot but jenks is done with multiply so he can focus on driving that total closer to 1000

screamer could maybe edge martin cause he could add another 10kg bw

>>40354368
Damn,I hope he can bring his top form at Worlds.

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>>40354368
>facial piercings

into the mass grave it goes

GOD HAS SPOKEN!
https://www.youtube.com/watch?v=qrzL6Hul7xY

>>40354785
>bench press to bottle
wot

>>40354776
yeah cool lads. I literally dgaf about those rankings.

But that's mostly because I don't appear on the gbpf ones either :P

>>40354856
2 board press for those in a real gym

>>40354875
So would the point be to try and barely touch the bottle so it doesn't break to teach control or something?

>>40354912
You should be doing that anyway

Why am I so shitty at judging rpe when the reps are high? I'm pretty on point 5 reps and below but today with these sets of 10 I've been off by huge margins

>>40354916
I do but I'm just wondering why the bottle instead of wood.

>>40354953
It's for mass market I guess

I would jump off a bridge for Lívia Cavalcanti!

>>40354953
Because everyone has a bottle available, it's literally just supposed to be a board press.

t. Norwegian

Does the tranny expect me to tape a bottle in my chest.

Because im not asking anyone to hold a bottle for me

>>40355001
just do spoto instead???

>>40355001
put it under your shirt

>stretched hammies yesterday
>theyre sore today

Does that mean I should stretch them more often?

>>40355015
Didn't some anon do that and nearly decapitate himself?

>>40355001
Stick it under your shirt?
Use a knee wrap?

>>40355027
dont see how it increases the chance, you dont go heavier then you should be able to handle for a normal rep anyway

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Here's the volume analysis of the Dietmar program, the first week of the Project Dietmeme, and the Sheiko programs.

To get access to the 6-day Dietmar program, visit https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

>>40354816

T-thanks
This took a fuckton of work, but I'm quite happy with the result :')

>>40354856

Can use a towel as well. Or a board if you have it.

>>40355001

Read the instructions on the Volume Intro page :p You're supposed to put it under your shirt.

You can use a towel as well, folded and under your shirt.

>>40354856

You can use a towel as well.

>>40355028
>Dave Hoff

>>40355027
Unless you're really stupid, it's not a problem.

For max comfy while board pressing alone though, look into getting yourself a BENCHBLOKZ

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>>40355027
>>40355045

No, he tied the board to the barbell :P
pic related

>>40355063
I agree I was just hoping someone had that webm

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>>40355058

>>40354785
Spreadsheets look a hell of a lot better than the dietmar programs usually posted here.

>>40355051
thats a lot of fucking sets

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>still have three (3) more sets

>>40355051
>This took a fuckton of work
im sure dietmar would agree

If anyone is unironically doing trappys routine.

Why.

>>40355110
this general has turned into a panzer worship thread to a tranny worship thread for some unknown reason

>>40355110
Cause it looks great.

>>40355098
Squats? I'm on ohp and absolutely gassed. I had to do load drops instdad of repeats cuz of that God damn volume

>>40355110
maybe they missed the thriving bus

>>40354916
How does it feel that bugenhagen can snatch grip deadlift your conventional PR?

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>>40355051
>This took a fuckton of work, but I'm quite happy with the result :')

I'm happy with it too. Thanks, coach trappy

>>40355110
its not trappys
it is dietmar wolfs intellectual property

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>amber will never put her mouth on your dick like shes doing to this sandwich

>>40355110
>trappys routine.
It is literally a routine by arguably one of the best, smartest and inventive powerlifting trainers of all time that trappy pirated.

>>40355128
squats.

The quad/lowback pump is gonna make benching impossible desu.

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>>40355095

It includes accessories as well. I counted everything except warmups.

I'm pretty happy with the final volume. Between Sheiko Beginner and Sheiko intermediate small load, but twice the frequency.

We shall see if the Norwegian memes are real or not :P

>>40355110

If you compare with Dietmar's 3-day program you will see that it's basically the same thing, just divided in 6 days instead of 3.

>>40355162
did I say you could use that photo ?

>>40355171
ohh, in that case mines 10-16 sets per day

>>40355170
>squat
>lower back

??

>>40355170
It was bad for me, my bench suffered alot because of it. Belting up helped a lot though

>>40355204
I bet he's one of those effeminate long femured subhumans

>>40355169

Some of us have been waiting for this program since 2015.
When someone finally puts the effort in and makes it a real thing, people start complaining about "piracy".
kys
piracy would be if this was the actual program made by dietmar, and it's not.

>>40355226
trip on trappy

>>40355051
>>40354785
I was expecting this to be shit but it's looking LEGIT
I think I might actually run this tomorrow

>>40355170
For me it's always glutes and mid back. Legs feel worked, yeah, but I never really get a quad pump.

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Would someone remind me of trappy's credentials again?

>>40355226
>trappys infringement posts deleted for copyright violation
>not piracy

>>40355302
He's very good at stealing programs from good coaches

>>40355162

>Sandwich

That's a burrito, you fool.

>>40355204
My total is 100% low back strength

>>40355286
My quads get tired and pumped, but never grow.

Flutes and hamstrings are crazy pumped atm tho

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>SL not Copyright
>Ice cream fitness 5x5 not copyright
>dietmar is copyright
:thinking:

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Haters gonna hate ¯\_(ツ)_/¯

>>40355202

16 seems kinda low for someone on your level.
What % are you counting from?
I usually count every set from 70% up if it does at least 3 reps. I use pic related as a reference to guesstimate rpe 7-7.5.

>>40355306

It was delete for advertisement, not copyright lol

>>40355171
why not just cut sheiko 3 or 4 days into 6

just reported trappy for copyright infringement

fbi chopper is on the way

>>40355364
>bare bones meme routine made by retard with no credentials
>ditto
>actual program made by head coach of the Norwegian national team designed with principles derived from over a decade of research funded by the Norwegian ministry of culture + Olympiatoppen, specifically for the use of Norway's top athletes in preparation for international competition
Yeah... really makes you ponder...

But why norway?
Why not take a coach from a country that actually matters?
Can someone humour me with an explanation

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>>40355369

Cause the original Project Frequency was by Dietmar, and test with his own program.

So if we want to try to emulate the results, it makes more sense to use the program that was used as base for the project :P

I have plans on working on custom cookie cutter Sheikos as well, besides the ones I write/customise for my trainees.
But to try high frequency with Sheiko, I'd want to get some experience with Dietmar's first.

>>40355413

http://www.strongerbyscience.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/

>>40355425
>Cause the original Project Frequency was by Dietmar, and test with his own program.

>So if we want to try to emulate the results, it makes it copyright infringement
yeah you are telling me

Someone post a screen cap of the trannys routine.
Id love to see it.

>>40355302
He's got a degree in posting childporn

>>40355413
>a country that actually matters?
Adjusted for population, Norway is arguably the most successful country of all time in powerlifting.

***** CAST YOUR VOTES FOLKS *****

Who is more aesthetic ?

>>40354877
>>40354702

http://www.strawpoll.me/12326522

>>40355368
probably add 1-2 more sets to that then

i have one 'work set' for the main lift which is the variation of the comp lift that emphasises where i feel im weakest , after that its all assistance to bring up weak points

im going to run a few cycles of it and see where i am and if i need to add 3-5 sets of 3-5 reps of a secondary movement then i will

>>40355478
>adjusted for population

a phrase you never hear anyone that matter say

>>40355497
We're up there in terms of total medal count as well AFAIK.

And how else are you supposed to compare a nation of 5 million to one of 300 million?

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>>40355460

Here's a preview of the pre-release version.

Just sign up on the form and you get access to the spreadsheet :)

>>40355452

That's not how it works.
The study was never made public. The programs involved are secrets.

We're just trying to emulate it from what we've heard about it.
So basically we're creating new content, and not copying existing content.

>>40355413
Because Norway have a lot of competitive lifters for a country with like 4 millions citizens.

>>40355497
CYC, Bakkelund, Walgermo, Elverum etc. It's not like they're devoid of champions.

>>40355478
Adjusted for population, that island that Mariah Carey owns is the richest country in the world

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>>40355525
>>40355544
ok Carl-Gustav
What ever you say

alright, I have a humble question.
my lifts:
bench 3x5 95kg
squat 3x5 120kg (started only a few weeks ago after a long pause)
deadlift 3x5 180kg
ohp 3x5 70kg

I've been doing a routine with too much volume and a lot of accessory work, because I want some hypertrophy as well as strength. What kind of routine would you recommend me? I'm not aiming to be a pure-bred powerlifter, but getting stronger would be nice.

>>40355593
531

>>40355593
5th set looks really good

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>>40355543
>That's not how it works.
>The study was never made public. The programs involved are secrets.

>We're just trying to emulate it from what we've heard about it.
>So basically we're creating new content, and not copying existing content.

Thanks for the clarification, coach. Feeling great about all this, how exciting!

I'm getting coached by an interpretation of a speculation of a program of one of the best coaches of all time!

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Any good stretch programs for Deadlifts? feel my hip mobillity is shiiiiitt

>>40355593
Fuck off if you're not here to talk about powerlifting. Also exact routine doesn't matter if you're not training for a specific goal, just take any bro-routine but put more focus on the multi-joint lifts and do them for sets for 3-5 reps.

>>40355543
Until what age can you get osgood schlatters? does the bump have to be visible or just felt on palpation?

>>40355627
the goat

https://www.youtube.com/watch?v=1Mkhj0P3Nsw&t=4s

>>40355627
You mean sumo?

>>40355682
just classic dl

>>40355627
http://danjohn.net/2013/12/minimalist-stretching-and-mobility/

Absolutely based. You can do more, but if you just do these two, you'll be in pretty good shape. The broomstick one might take a few days to get comfortable with and the lunging one I just do in a door frame rather than on rings.

>>40355702
I dunno, do you need more than hamstring flexibility for conventional? High rep RDLs stretch those out.
I guess hip flexors so you can pull with a neutral pelvis, but everyone has tight hip flexors and should be stretching them anyway.

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NOTHING COMPARES TO

(A QUIET EVENING ALONE)

>>40355903
JUST THE ONE-TWO
(ofuswhoscountingon)
Grrrl power playlists are super anabolic.

anyone have a short guide to scapular retraction and bench setup in general? mine feels awkward

>>40355995
Ill have trappy make one up now

>>40355995
IPF-legal or doesn't matter?>>40356005

>>40356011
doesn't matter, i'm just a casual non-competitor

>>40356016
wtf im gay now

>>40355995
Set up with your face below (down the bench) the bar, arch and roll your shoulders back hard, then do a pullup/row to get your face right under the bar and lock in that position.

Keep that scapular pinch exactly the same throughout the set.

>>40355950
Bryce Lewis agrees that female vocals = larger gains

>>40356045
my issue is with keeping that scapular pinch

i can't quite get it to stay through a set

any tips?

>>40356046
that theory doesn't account for women? Wouldn't they be more motivated by male vocalists?

https://www.instagram.com/p/BQbObDOBjtD/
Holy shit am I wrong or is this 1040. Big ray world record incoming at the arnold

>>40356019
1.) Lay on bench so that upper half of body is hanging off, edge of bench should be around the bottom of your shoulder blades give or take
2.) Position heels close together
3.) Reverse grip on bar, like you're doing a chin up
4.) Yank yourself up and towards your feet--DO NOT MOVE TOES. Heels can move but not toes.
5.) Grab uprights and use them as leverage to shove your shoulder blades together and down towards toes
6.) Take grip on bar
7.) Butt way up in the air
8.) Unrack bar
9.) Butt down

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newfags wont get it

>>40356040
That's a girl though

>>40356016
Manly as fuck

>>40356074
I don't think any of that is not IPF legal

>>40355995
Lie down on bench, put head a good bit behind the bar
Grab bar, put feet on bench
Swing up and make as big of an arch as you can with your ass still in the air, your shoulders should now be under the bar
Pull your shoulders back, then pull your shoulders down(so you lie on your traps instead of back/shoulders)
This should be enough to let you have a good arch and keeping tight in the upper back. Now put your feet down and then put your ass down.

>>40356055
Row the bar down to you on eccentric, don't lower it

Push yourself away from the bar on concentric, not the bar away from you

>>40356076
>not diet soda

>>40356061
all women are situational lesbians (anecdotal statement)

>>40356055
It's something I struggled with for a long time too, I don't really have any magic bullets besides consistency. And doing whatever warmup you need to in order to get good control of your scapula. My go-to is this: roll t-spine for a minute or two, the two rounds of pushup plank/pushups, some BW hypers, and YTWIs

>>40356055
"Push" your arch towards the bar when you lower it, try harder to keep tightness in everything when you push it up.

>>40356096
Heels must remain on ground in IPF. This position will have you up on tippy toes.
Feet also can't touch anything but the floor in IPF, this may have you "pinching" part of the bench between your heels.

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>>40356127
>>40356105
>>40356104
thanks boys

>>40356076
is that joes usual?

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>>40356124

>all women are situational lesbians (anecdotal statement)

Not true.

>>40356082
>>40356040
>>40356016

That's not me btw.

>>40356055
I started doing some pull ups as my bench warm up, it helped me quite a bit.

>>40356150
that is some subtle bait there

>>40356138
Oh, I didn't catch that it implied you'd be on your toes.

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>>40356150
It's this you?

Since that's all we talk about here.

>>40356150
He said women

RAY WILLIAMS NEW WORLD RECORD INCOMING
https://www.instagram.com/p/BQbObDOBjtD/

WAITERS WALKS ON A WINDY DAY ARE A BAD IDEA

Anyone knows anything about gasp belts? I found them in decent price and was wondering about buying. Also when it comes to belt sizes if I measured myself at 88-90cm what size should I look for.

>>40356247
Doesn't the tranny snatch more than you?

>>40356016
I want her(male) to dominate me!

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>>40356150
>Not true.

not true

women are succubi who need to be kept in the harem

>>40356257
At like a quarter of his bodyweight laffo

>>40356257
>>40356280

its e-stats until I see it

I watched a girl at my gym who has was on the american pan-am team miss weights trappy e-stats about being able to do

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Fucking brazil

>>40356300
I've never seen your lifts tho, might as well count them as e-stats :3

>>40356323
I might briefly post something next saturday as it is a max out session

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how much does trappy weigh?

Hey lads, get your ALL TIME checklists ready

https://www.fb.com/cailer.woolam/videos/1447045228639902/

[x] steroids
[x] not locked out
[x] downard motion
[x] bendy bar
[x] premature down command

A L L T I M E
L
L
T
I
M
E

>>40356341
>a max out session

This should be good.

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>the SPORT OF POWERLIFTING

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>>40356300

>I watched a girl at my gym who has was on the american pan-am team miss weights trappy e-stats about being able to do

Americans doing weightlifting, ladies and gentlemen.
lmfao

The girl in the local comp I participated did almost 10kg over my numbers on both lifts.

>>40356181

Exactly. I'm speaking from my own experience.

>>40356257

Not that hard considering panzer snatches 0.
But yeah I think his power snatch is 62, which is 1kg lower than my snatch lmfao.

>>40356310

>zika
>wiping people

Ruined the immersion.

>>40356365
I saw that. I had to check it was uspa. It looked like a damn spf meet, I don't give a fuck about steroids or dl bars but that did not deserve whites

>>40356381
>The girl in the local comp I participated did

you do know you are cheating the actual girls there if this is unironically not a shitpost

(and to be fair the girl who missed those numbers was very young but the point remains)

>>40356381
>power snatch is 62
How much he weights? This is fucking pathetic.

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>this threads participants in a nutshell

>>40356425

Like 120kg or something like that

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>>40356448
you can stop flirting with me now

>>40356448
So he's a fat fuck pretending to be oly lifter? Fucking lmao

>>40356365
how was that not locked out

def downward motion though

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>>40356461
I'm literally only 85kg

>>40356370
I've done a lot of technical work so I'm expecting decent progress particularly on clean and jerk but definately on snatch aswell

>>40356362
50kg

>>40356365
Tbh even IPF is kind of shitty when judging sumo pullers, they almost never lock their shoulders but they still get white lights. Though this shit is worse.

>>40356536
Sometimes (t. Wierzbicki) sometimes they're on the money (t. t hat 74kg jnr)

HEY GUYS TRAPPY HERE

LOOK AT ME I HAVE A PENIS

I AM SO KNOWLEDGEABLE SO I STEAL OTHER PEOPLES PROGRAMS AND PUBLISH THEM AS MY OWN

HAHA

>>40356365
strong but red from me

>>40356536
> when judging sumo pullers
from personal experience i feel sumo pullers a let away with more than conventional
especially shoulders

I don't handle alcohol well

I'm an asshole

>>40356536
Yea I agree, sumo pullers get way too often white lighted they pull like chris duffin and still get em whites

>>40355066
Video? Couldn't find it

>>40356574
Alcohol reacts with my meds and just makes me sleepy, not that fun.

>>40356574
that party was a bad idea dino
dont leave us again

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>>40356609
>my meds
What's it like to be a GDE

>>40356556
What 74 kg junior? Also I should have said IPF affiliates, I was speaking mostly from experiences from local meets where the judges are pretty good but sumo pullers seems to get more leeway.

>>40356574
same rn

Does sumo dead hit the mid-back more or am I just imagining things?

>>40356622
Taylor atwood

https://www.instagram.com/p/BIYsamYgGEU/

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>>40356601

I haven't seen the video either.

>>40356365

Deadlift bars make deadlifts look so ugly.

>>40356640

Imagining things. Maybe you're mistaking sumo with snatch deadlift.

>>40356076
lol
>>40356124
hello newfag

>>40356651
atwood isnt a junior Tbh

>>40356661
stiff bars are for nerds
strongman rules goat

>>40356640
You just have a weak back and core

>>40356651
That was a lolfed-tier lockout.

Do people start powerlifting as an excuse to overeat everyday?

>>40356678
thats why it got reds... that was the point he was making

307 wilks but this new memegram has me interested.

But what If I've never went for a pr? What do I input in the numbers there?

>>40356681
Kinda, but not the excuse. Thanks to powerlifting I can eat how much I want and still not gain weight.

>>40356681
as if i need an excuse

>>40356224
bumping my question

Thoughts on the Wendler 5/3/1 programme?

>>40356677
It's not soreness or pain, it's just that my mid-back has gotten much thicker since I switched, and I haven't been doing rows or anything else either.
Guess it's just from getting stronger and pulling bigger weights in general.

>>40356712

ran it for way longer than I should have, the volume is way too low imo, 1, maybe 2 real working sets per lift per week is much too little

>>40356678
It was. And the referees gave it reds as they should

>>40356667
Yeah my mistake

>>40356712
Requires modifications, do jokers sometimes and first set last for multiple sets all the time. Also try to squat and bench twice a week.

>>40356729
Read Beyond 531, it addresses that.

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>>40356692

You can estimate your 1RM with a calculator.
Then just adjust it a bit up or down as you train, according to the difficulty of the lifts (pic related, you can adjust every lift separately).

Come take a look
https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

>>40356633
Makes me kinda happy I'm not the only asshole in the world

>>40356619
I'm gone for ever. Too ashamed to be alive.

>>40356609
I wish that was me
I'm just a cunt. I don't deserve to be alive.

>>40356748
>>40356692
times the reps by the number on the right
2 1.04
3 1.07
4 1.1
5 1.14
6 1.17
7 1.21
8 1.24
9 1.28
10 1.33

>>40356751
>I'm gone for ever
you better tell us the story m8

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>when trappy is smitten for you and wont admit it

tfw smitten by panzer but can't admit it

im 6'3, would switching to sumo be beneficial or detrimental to me?

>>40356621
What do you have against modern medicine?
>>40356712
I made a spreadsheet for it for extra credit in a class last year, i could find and upload it if you want

>>40356808
Idk maybe I'll kill myself
Really don't deserve anything

>>40356834
Not even close to enough information to tell Tbh

>>40356834
Height doesnt really matter. Hip morphology and leg size in relation to torso is more important

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>>40356840
>What do you have against modern medicine?
It keeps GDEs alive

>>40356609
what meds

>>40356850
take it easy tonight
i want to hear tomorrow tho

>>40356895
antidepressants

>>40356899
Im leaving forever
I ruined my life
I'm such a shit cunt

>>40356912
faggot, depression isn't even real

>>40356912
but antidepressants dont do anything

>>40356916
>Im leaving forever
now we know that isnt true
see you tomorrow

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>How long would you estimate workouts will be, if too long I might be forced to drop it.

Well, estimating from the intensity (you'll only need to rest 30s-3min between sets) and the volume (23 sets p/ workout on average, but including accessories), workouts can be done in 1h-1h30min easily.

>>40356935
You bet
I've done it before
I'll do it agaib

>>40356872
Aight
>>40356912
Good guess!

>>40356944
thanks, while on the topic of dietmeme I've never done incline bench press any good videos to look at to learn.

>>40356574
Are you party lad? What happened?

>>40356982
I don't know what's wrong with me, but whenever I'm drunk I am an asshole piece of shit cunt

>>40356944
there are too many weird assistant shit that I cba with, or simply don't feel right.

sheiko reigns supreme

>>40357031
Well what did you do, specifically?

>>40357047
I don't know honestly
I got kicjed out, so obviously nothing good

>>40354785
Which one is deitmar

>>40357096
the shoulder on the left

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>>40357096
He's a small guy, seems to like big guys

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>>40357032

Yes, that's pretty much the major difference between Dietmar and Sheiko.
Sheiko really is as simple as it gets.

We should still be able to apply the same high frequency model to a Sheiko program, though.
But I won't work on that for now, I have to focus on finishing this one :P

>>40356971

Hm... I don't have any videos to recommend on that...
But it's basically the same things you do on the flat bench. It's really not hard to figure out for yourself if you have good form on the flat.

>>40357096

Pic related

Am now repping 1/2/3/4 regularly at 5'9 175

>WTF am I supposed to do now?

>>40356571
Naw, you can't hitch sumo ;)

>>40357134
Great, another twink who doesn't lift coaching people that do. No wonder trappy likes him.

>>40357158
Add another plate to your lifts

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>>40357158

Compete.

>>40357201
>the sport of powerlifting

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>>40357227

>>40357227
sup

>>40357158
Smash puss, bro

>>40357224
Why are you here? This is the powerlifting thread.

>>40357158
did you send in your gf application already or?

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>>40357337

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>>40357346

>tfw panzer is smitten by me and will never admit it

>>40357227
It was me, Hankston
It was me all along, Hankston!

I'm summoning captain pooptine
FAGGOT

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>when you eat your calluses off your hands

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>>40357470
best way to get rid of calluses Tbh

That and peeling them off and leaving it all over the gym floor

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>>40357442
Kill yourself you degenerate homosexual tranny lover

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>>40357486
you dare steal my meme

well I have something for you

>>40357470
Do you have the one where he wants his chugga mugga from mommy

>>40357197
Sounds good bro

>>40357486
1:42am your time or my time?

>>40357496
Uhhhhh you don't have a magazine in your gun?! What are you gonna do, try to beat hank with it like a makeshift club?

>>40357511

>>40357511

>>40357511

>>40357511

>>40357511

>>40357496
With the size your arms are I'd expect the recoil to hurt you more than the bullet would hurt anyone else.

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>>40357534
>recoil goes into your arms

>>40357519
hes going to prop it up on its side and use it for scale to show how short and fucked up his legs are

>>40357554
Oh, I'm sorry, do you brace a rifle straight on your pecs? Or the spot between the front delt and pec?

Man if you ever get that Rope Day you go on about your gonna be the first casualty.

>>40357592
into the meaty part between your pec and shoulder

are you retarded

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These past threads were pretty comfy :3

>85kg
>man
Pick one

Good bye.