/plg/ Powerlifting General

mental illness edition

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SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

>Beginner (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/

>Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/

>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/

>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

>Advanced Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/

>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/

>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/

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

Dietmar Programs (translated by c’’,):

>6-day Intermediate High Frequency:
https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

>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/

Recommended programmes for girls?

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Brace yourselves, the orbiters are coming

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>>40397823

Bodyweight and s/b/d numbers?

>>40397833
I still wanna know what kind of person you are.

>>40397814
LEAVE MY BOARD YOU MENTALLY ILL MALE DEGENERATE

>>40397838
She is a degenerate cum slut who will go for any alpha male cock that pays her attention. Try not to, she's an attention vampire.

wheres sparrow?
you here?:)

>>40397823
Kinobody Hollywood goddess toning program

>>40397844
That's not very nice.

>>40397844
>she

What numbers should i hit before considering competing in a local 105kg meet?

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>>40397844
>cum slut
NOICE!

Wait, how would you know?

>>40397868
700kg total

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>>40397869

>>40397874
...what is that from?

>not having Trappy walk up to you, pull down your pants and drain your balls into her mouth whenever she wants

>>40397868
1 plate min for all lifts

>>40397883
Our DMs

>>40397886
kek, you exchanged nudes with Trappy?

>>40397844
I'm beta, so I'm safe

>tfw trappy will never suck on your balls

>>40397886
what made you hate trappy so much?

>>40397924
She rejected him, probably.

Or maybe the fact that they'll never meet.

>>40397844
STFU
trappy is pure and innocent <3

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>>40397814
>>40397833
How the fuck do you manage to post so quickly in every new thread? Do you fucking never sleep?
Or have you realized the only way youll stay relevant is to constantly shove youre brand down everyones throat.
Youre a dude btw.

>>40397924
Hate???

>>40397868
Just compete. Wait for commands, stay with the bar, and generally just know the rules. Otherwise just go and check it out.

Like Mark Bell said on a podcast recently, when someone wants to run a 10k, they just go. They don't care or even know what place they came in. They go because it's fun. But in powerlifting, people often want to wait until they think they can win. That's silly. Just go lift.

I started that way. Just over an 800lb total at 180lbs BW. Had the time of my life. Everyone was super cool to me. And it made training way more fun going forward.

>>40397946
>She is a degenerate cum slut who will go for any alpha male cock that pays her attention. Try not to, she's an attention vampire.

if thats not hate, it's at least disdain.

>>40397964
Lel it's just bants lad

320KG/705LBS DEADLIFT b/w 83KG

https://www.youtube.com/watch?v=R5Cm0CIB3NQ

>>40398004
>le deadlift 300 every day curl spine man

>>40398004
cookie cutter videos
nice lifts tho my man

>>40398004
ps. work on the audio
the volumes are all over the place

>>40398004
next up 300kg squat

>>40398023
Yeah I noticed but it was too much of a headache to change every single clip. Something I need to work on. Cheers for the feedback

>>40398004
How do you deadlift like that without getting injured?? mirin regardless

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>>40398004
izlee BLOWN THE FUCK OUT

>>40398086
fkn lolled at the other thread with this photo and caption.

>>40398098
>fkn lolled at the other thread with this photo and caption.

Make me a special discount for your tshirts then

How do I ensure not getting a hernia while dead lifting. I want to break 315 today for 3 reps but I don't want m abdomen to burst.

Also, is isley natty ?

http://worldpowerliftingcom.blogspot DOT co DOT uk/2011/09/previously-published-bench-press.html

>>40398004
Grats. Now go get that JWR and don't fuck up your peak.

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Why is everyone doing sheiko?

>>40398188
>sheiko
Illegal advertising by a delusional, mentally ill Brazilian child predator.

>>40398188
Doing meme programs of East European roidheads who never had any success without the usage of PEDs is fun.

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Stop fucking around and do a real program you fucking faggot.

>>40398220
but 5/3/1 is awful?

>>40398188
Because Uncle Boris knows best.

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>>40398230
Stop listening to the tranny, you degenerate tranny-loving faggot.

>>40397814
>>Elite Large Load

You still haven't told me about who else has done the Fedorenko cycle and what were their results?

>>40398238
I don't, I ran 5/3/1 and hated it?

>>40397874
So trappy has your dick pics.

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>>40398248
Stop making excuses and do the fucking program, numale.

>>40398178

Do the CMS bench cycle instead.

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>>40398259
ok, you've persuaded me jim

do I need to sip Plazma (TM) between sets?

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>>40398267
Stop making fun of me, fairy.
A mans gotta eat.

>>40398279
>wearing gloves

>>40398248
That's your fault.

Do a program you like. But trying harder will always be more important than programming nuance.

Honour your bet weasel

finally got back on my morning shit Sheduled
This one felt like I had to shit a lot but Right now it seems like was just a few really stinky dense turds that are plopping out

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>gym closed early so have to do accessories at home

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How do I improve my off the ground speed on deadlift?

I see a lot of people failing on the above the knees part yet pulling off the ground easily. For me it's the other way, if I manage to get it off the ground it's a walk in the park all the way up, but if I can't lift it, I won't move it even 1 cm up.

PS I'm pulling sumo.

>>40398667
start pulling conventional :^)

>>40398667
bend your spine like kbooey and haack for example, their speed of the ground is insane

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>the SPORT OF POWERLIFTING

>>40398004
are you natural?

>>40398690
I just can't keep my spine reasonably straight at all at conventional. I don't know how that happens, when I started lifting I was stuck at 100 kg on conventional for months, then switched to sumo and went on to 195 kg pretty easily.

>>40398797
I know you can deadlift with a bit of a catback for years with no injury and it does increase your pull speed, but I don't really want to risk it, I don't pull if I can't keep my back straight. There is a thin line between a back that is a bit rounded and your disk flying out of the window, and during the lift I can't tell the difference between them because of rush.

Is sparrow back? Can someone fill me in?

sparrow whats your kik? :3

>>40398667
>>40398896
>wanting a fast pull off speed

Why? When you have to push start a car, don't run at full speed into it, you'll just hurt yourself. You have to squeeze into it while putting all your muscles into it at once

>>40397912
>>40397901
Thank you.

>>40398667
You'll always be slow off the ground with a straight back. Patience is important in sumo.

That said, good supplemental lifts are deficits, paused, snatch-grip, and front squats.

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>squatting 405 for a tripple
>2nd rep
>unlock my hips
>bar whips up and whips down
>feel a twinge in my back
>jump out of the way and dump the bar on the floor

mfw

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>>40398913
>tfw explosive as fuck and can't grind for shit

>>40398896
then stop caring about speed, as long as you can make the reps with good form you doing good.

>>40399034
only way to increase bar speed is to do Dynamic Effort with 80%

Pull FAST and HARD.

do 10 sets, 1-3 reps

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>>40399025
tfw too intelligent to grind

>>40398913
>>40399034
Maybe speed is a bad word, I mean strenght in the first part of the deadlift, but it translates into speed.

I was just wondering why some people have it easy off the ground but get stuck during above the knees part and the lockout and I have it completely other way around. Could it be simply matter of proportions, since my numbers aren't really that bad?

>>40398918
I was doing deficits for some time but they didn't help that much, maybe I should try again but put more time into those.

Is there a good assistance exercise to help me squeeze my shoulder blades harder on the bench press?

I start to lose focus and get sloppy after 3 reps or so.

I do a lot of rows, doesn't seem to help that much. Seem to be more of a focus thing.

Same issue with legs, after 3-4 reps I stop pushing with my legs completely.

>>40399073
I think I genuinely was made to be explosive though, really bad at doing high reps, not that bothered by intensity, always fail explosively, was good at sprints, long jump, shotput as a kid...

>>40399081
face pulls, focus on scapula retraction

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>>40399025
>tfw grind even on warmups

>>40399074
>I was just wondering
Usually because they pull with a rounded back.
>I was doing
Try paused for a time then.

WHY AM I SO UNEXPLOSIVE
REEEEEEEEE

I can only push press 10kg more than my strict press
REEEEE

>>40399109
you're probably a woman. when was the last time you checked?

>>40399109
nice blogpost but you should probably change the topic every once in a while
not going to get many clicks typing the same shit daily

>>40399123
Do you think your funny? Do you? Man, you're straight up autistic.

>>40398119
Contact me personally and I'll give you 15% off.

>>40399136
Now thats a projection if Ive ever seen one.

How uncomfortable in terms of setup and tightness do you rate each lift? Starting to wonder if I'm doing shit wrong.

1. Bench Press (it's so tight I can't stay there for very long at all, yet my form still sucks)
2. Deadlift (tight enough to make the bar hover when warming up, but not tighter than bench)
3. Squat (doesn't even compare to the other two, much "easier")

Really unsure. I feel it's harder to get overall tightness in a squat, here's my checklist before each rep:
* Squeeze shoulder blades together, but it's fairly hard to keep it that way when high bar squatting and using a wide grip. Not even near as tight as when i'm benching. The bar doesn't move though down though so it's probably tight enough?
* Actively trying to push the bar into my body. It's not just resting.
* Trying to bend the bar to activate lats (sometimes i just depress the shoulders, or try and pull elbows towards the body. all seem to have the same effect)
* Screwing my feet into the ground. Pushes my knees in a correct position, and seem to activate glutes

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someone throw me an invite to the discord pls

Sparrow I used to see you in the NFC all the time but I never realized it was you.

>>40398873
Yes I am all natty bby pls

>>40399223
I've been to the discord and its trash

Here's what they do
>Sean spams pictures of trappy
>Esmeralda posts porn
>hankeloz posts gay porn
>everyone bullies each other
>lith complains about trappy
>bunch of anons talk to each other
>people unironically spend all day there

>>40398797
>>40398667
don't bend your spine, rather, get adequate thoracic flexion in order to open your hips whilst keeping your arms perpendicular to the ground.
Once this position is found focus on driving your hips towards the bar and chest to the ceiling.
I'll be explaining this further in another video and why it isn't dangerous with the correct leverages and upperback strength and why it is mechanically efficient.

>>40399223
This >>40399308

It's a place full of weak underage meme posters and annoying polacks.

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Does it look like a legit setup for deadlifts or autismo cage?

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>>40399308
sounds like i would fit in, requesting invite again

>>40399327
both

>>40399327
You do what you gotta do man.
Im sure normies are looking at you like you are an autist, but who cares.

>>40399323
Frog is like the only underage poster in there and hes stronger then most of the prople on plg

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>get 112.5x9 on mr10 set
>2 days later
>get 115x10 on mr10 set

uhhh plg??

>>40399370
dp is underage too

>>40399370
When I visited it, I got the feeling most of you are still teenagers. Not necessary underage, but very young still.

>>40399379
Mega milk and the ausies in gen only post super late at night since le time zone

>>40399385
mentally a teenager at least ;)

>>40399319
>don't bend your spine, rather, get adequate thoracic flexion

??? really makes me ponder

>>40399340
>>40399344
It's not mine, I just witnessed it today. I'm asking because it's kinda weird to use bands when you can add a little bit of weight

>>40399385
well, I imagine the majority of 4chan users in general are about 18-23, so it does make sense

https://discord.gg/xFedt Heres the disc for anyone that wanted it

>>40399327
anything with bands or chains is a meme really, as long as you're not over 400 wilks don't bother with such meme variations

>>40399074
Don't worry about it man, I used to pull conventional (180kg @ 70kg b/w) and if i could get it off the ground I could finish the lift. Slow off the floor always even when i did deficits as assistance.

Today I'm hoping to pull 210-220kg sumo at the same b/w. It's just a case of getting stronger in general rather than fixing weak points unless you're pretty close to elite.

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>join discord
>get accused of roiding

wow, bunch of meanies

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>>40397838

A weird one.

>>40397934

This :3

>>40398178

Interesting how little variation there is. Seems to be mostly just comp bench over and over and over...

>>40399022

O:

>>40399308

I'm glad I left that server.

>plg discord is plg but without trappy

Why do people come here again?

>>40399183
Candytoes says bench is supposed to be tight and uncomfortable. Squeese lats together then pull them down. Squat tightness is pretty impossible if you grip wide. Personally i grip right at the knurling.

>>40399308
1,2,3,4 don't happen

>>40399379
Shhh just let the Candito meme magic do its thing

Wrist hurts when I bench but not when I OHP??
Looks like I'm fucked.

I can do dumbbell bench. But barbell bench is a huge no go.

>>40399492
>someone isnt a fat fuck or a twink
must be fraud

>>40399574
Hold bar properly

Low in hand

Any /plg/ bros had any experience with shoulder impingement?
Couple of weeks ago was doing pushdowns after bench and the day after my shoulder hurt like fuck when raising my arm to shoulder height, etc.

Can feel it's not 100% yet, been doing neutral grip db press, no pain when I raise my arm.
Any advice on rehab or something?

>using discord and not IRC
whats up millenials

>>40399598
Doesn't help where I hold it
It hurts

>>40399598
>>40399501
>>40399107
>>40399073
>>40399522

What are your stats? Sorry I don't frequent here, just wondering how strong the trips are in this general

>>40399630
>doesn't matter where I hold it

This is how I know you're holding it wrong

Wrist wraps maybe

Idk, ask grand maester trappy

>>40399639
Just got 385 squat and 315 bench yesterday, testing deadlift tomorrow, would be ecstatic if I got 495, but 485 is more likely imo

>>40399639
I'm testing tomorrow

Average wilks here is like 350

When doing power cleans I keep slamming the bar against my pelvis and it hurts like hell

What am I doing wrong

Are my arms too short for this

>>40399611
>using an old ass legacy system with no features
Yeah no thanks.

I'm trying for 316 deadlifts. Wish me luck

>>40399514

maybe i'll try and work on shoulder mobility to get them closer then

currently when i bring them closer (i use little finger on rings atm which is pretty wide for high bar) my shoulders hurt cus they're too tight, but i also get wrist pain even if i keep my wrist straight

>>40399644
I'm injured you idioy

HAS TRAPPY EVER ACTUALLY POSTED A PIC OF HER ACTUALLY LIFTING????? Pls post prove ur self u trappernapper!

>inb4 'actually'

>>40399574

i had the same thing. it was an inflammation. only thing that fixed it was strong anti-inflammatory twice a day and a 2 week break from all lifting. even if it doesn't hurt when pressing, or even squatting, you're constantly "maintaining" the inflammation.

i gripped the bar correctly but my issue was touching too low, which made the wrist and forearms take a lot of load at the bottom

if you're sure you're gripping correctly, look into that.

>>40399804
Thanks man, I'll do that desu, haven't got much to lose

haven't squatted due to injury for a long time

should I LP squats 3x a week?

>>40399819

didn't mention it, but you could be tucking too much as well.

so check ur forearm position in relation to the bar, look for any moment arms

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>>40399603

P E N D U L U M
E X E R C I S E S

And be patient, let it heal.
If you do rehab and wait until you're good again, you might never have an issue with this again.

Keep in mind that impingement of the supraspinatus is caused by:
- Scapulae are not following the humeral rhythm during exercises that feature elevation (like OHP or lateral raises)
See on vid related how his scapulae move during the OHP.
- You're doing exercises that feature internal rotation and shoulder abduction
- You're touching too high (closer to neck) on the bench press

So you not only want to get healed, you also need to fix whatever it was that you were doing that caused the impingement.

>>40399639

I'm not a powerlifter, I'm a weightlifter and powerlifting coach.
I don't have many achievements as a weightlifter, I do it just for fun.
But my best comp total was 63/75 @48, which is alright-ish. I'm around 50kg now though, so I'd compete in the 52 class next.
Not sure how my total is looking like right now, since I'm coming back from a long break.

>>40399731

No one cares.

>>40399823

Why not?

>>40399823
Two or three, yeh

>>40399858
>>40399838
was thinking of just SSing it for now while keeping my upper body lifts HLM style, and just backburnering deadlift and doing one set on fridays or something

>>40399838
How tall is that manlet.

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>>40399731

why do all women have amazing shoulder mobility

just look at their grip width when low bar squatting

i dont get it

>>40399877
Is that done on a bosu ball?

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>>40399574
I found perfect grip on bench like 2 years into lifting, and for a lot of that time I had to use wrist wraps not to fuck myself up.

For me the key was to move the load as far from the thumb area as possible, onto the outer part of hand, as close to the wrist as you can of course. That way the wrist bears the weight perfectly and the rest of the hand is pretty much not involved. Without it I used to get terrible pain for days after lifting sometimes, I'm suprised I didn't fuck myself up big time pushing +100kg on bench.

Not claiming this will work for everyone, but I saw thousands of explainations of what works on bench grip and itt did nothing for me.

>>40399878
Because they have no muscles on their upper body

>>40399877
Is that a boy in a skirt squatting lmao 1.5plate

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How do you people eat when preparing for a PR ?

I just failed my deadlift. Auschwitz mode breakfast today

>>40399980
>b-b-b-but bodyweight multipliers !!!!

>>40399999
Quints

>>40399992
I eat a big bowl of instant ramen and dump 6 eggs in it.

>>40399992
eat lots before benching and eat a small amount before deadlifting/squatting.

or just don't have any food for a few hours before dids/squats

Can someone please post trappy's imagine of imagur of TM varients?

>>40400026

http://imgur.com/a/l54a1

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How do you overcome a bad workout

I want to die

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>>40400045
welcome to my hell lmao

>>40400045
Max out something you've not done in ages, makes you feel real good.

>>40399968
That's a narrow ass grip, I'm actually inclined to being in my grip though as I'm taking a break to work on my strict press.
Thanks for the advice dude, it helps a lot.

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>trappy doesn't even lift
>implying anything he has to say should be taken seriously
>he does this because he needs (You)'s feeding his ego in the hugbox known as /plg/
>anytime she post outside said hugbox she's proven wrong at every corner and told to fuck off like the attention whore he is
>is a mentally ill weaboo and pretends she's an anime trap because deep down she knows he'll never be a successful women nor human being
stay trash, /plg/

>>40400045
usually just make up an excuse "didn't eat enough, didn't get enouhg sleep" etc

Going out drinking with the lads again lads

Just a reminder to DO YOUR WRIST CURLS

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>>40400138
>tfw no friends
>tfw no gf
>tfw hate myself

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>>40400163
be my friend?

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>>40400163
>>40400186
You both are my friends

If you're in the UK we can go out drinking any time

Are snatch grip stiff legged deadlifts to power shrugs a thing

Or did I just make them up??

I'm calling them Cow Deadlifts until further notice.

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>>40400186
o-ok
>>40400226
>tfw not in UK

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>>40400242
if it's a deadlift variation i've probably done it.

>>40398004
>started powerlifting when you were 19
so there IS hope for me

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>tfw 4th dietmeme day

is there any reason to wear a powerlifting belt over a weighlifting one? every time i wear a powerlifting belt i feel like im gunna have a hernia

>>40400128
Just a random pic I found, I use much wider and it works as good.

Bench is not supposed to be the most comfortable lift, but many people mistake painful for uncomfortable. After you get all of the elements of the lift perfected, in a long run you should be more comfortable than without them, because they are meant to keep your body healthy, they just aren't easy to get right.

After I finally got my grip right the whole setup feels natural and works well.

>>40400138
>going out drinking with the lads at 20 past 4 in the afternoon
you just get out of an exam or something?

>>40400256
Same tbqh, what's your favourite? Mine is SGDL

>>40400289
Leaving at 6 senpaitachi

>>40400282
Ah I see, cheers for all this laddo, I'm benching on Saturday so I should be all recovered to give it a go.
Thanks again man

What's the reason for the non-vertical bar path for bench presses? Whenever I try it my front delts get a harder hammering than my pecs and tris. With a vertical bar path I can bench 3 plate, without a non vertical 225 is a struggle. I'm sure I'm doing it wrong but just wondered why powerlifters do it this way. Cheers

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>>40400319

1: It prevents impingement and supraspinatus tearing.

2: It allows you to touch higher on the arch, reducing range of motion and allowing you to lift more weight.

>>40400272

How did it go? :^)

what is all the hype about "japanese form". What is it?

>>40400350
Doing your program you invented.

My gym only has one bosu ball. Can I just stand on a crumpled up sweatshirt for my other for when I squat?

Plg has been really cozy since filtering trappy

Why does nobody else do this?????

>>40400350
you got any evidence for that? i don't bother with arching anyway. i also do touch and go, not sure if that changes anything other than the number on the bar (i haven't really ever got to grips with the paused bench movement, though i am in love with paused cgbp)

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>>40400382

Evidence for what?

>>40400379

I don't think a crumpled shirt has the same effect as a bosu ball hahah.

But you can just skip it. It's just a fun way to warm up for the squat and develop better technique and balance.

>>40400357

Japs are good at benching with the IPF rules.
That's basically it really.

>>40400382
You can't touch and go in competition.

>>40397844
>she
Isley....

>>40399319
Hey boo are u still here ?

>>40400408
evidence for a vertical bar path making you more susceptible to impingement and supraspinatus tearing

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>>40400350
It's going fine actually, I'm enjoying the program.
I thought training every day was gonna be harder than this. I feel just fine.

Can someone post that Islet progression pic?

>>40400429
U expect those fancy pants word to make sense to me or did u just do that to show off ??

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>>40400485
>progression
>progress

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>>40400509
>from strong aesthetic bodybuilder look to fatass powerlifter
So, why are powerlifters such fatasses?

>>40400492
hey, i'm only repeating what trappy said brah.

>>40400509
oh my god he looks like fucking shit. i like him and i get that he's not a bodybuilder but holy fuck.

>>40400527
He was never a bodybuilder

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>>40400429

http://journals.lww.com/corr/Citation/1983/03000/Impingement_Lesions.10.aspx

Basically when your shoulder is abducted at high degrees and in internal rotation, the supraspinatus tendon gets pinched between the boney structures of the shoulder joint.
Touching lower means the movement goes through smaller degrees of abduction, giving more space for the tendons to not get impinged.

Having the scapulae retracted and depressed increases the chances of impingement, since the scapulae were designed to rotate with shoulder elevation in order to not only help the movement with upper back muscles, but also to move the entire shoulder capsule with it, keeping the tendons from being impinged.

Depressing the scapulae means you're putting those boney structures closer to the tendons and leaving less space inside the joint when doing shoulder elevation (abduction/flexion).

That's why you shouldn't retract or depress your scapulae when doing overhead presses. They should be free to rotate up, which not only helps push the weight up but also keeps your shoulder muscles safe.

In the bench it mostly just means you should touch lower, instead of going up and down vertically at 90 degrees of abduction.

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>>40400429

>>40400541
Don't worry he's gonna cut soon and be more aesthetic than he has ever been
For now I bet he fucking stinks after a day at work lmao fat shit

>>40400549
>>40400558
thank you

>>40400281
Because weightlifting belts are much more poorly designed towards the goal of a belt. Do you have a hernia?

>>40400242
I mean strictly speaking it's just a SL snatch pull to snatch high pull
https://www.youtube.com/watch?v=gXGJLcmO7Fs
https://www.youtube.com/watch?v=Lny5dF4z228
https://www.youtube.com/watch?v=ecRrT6xTJ80

I assume you're sort of talking about a lift that ends up being like a hybrid of some of these
https://www.youtube.com/watch?v=SoZhtAy2iTw

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>>40400578

This is from the same symposium: http://journals.lww.com/corr/Citation/1983/03000/Rotator_Cuff_Tear__Diagnosis_and_Treatment_.11.aspx

Use sci-hub to access the full pages.

And it's not just your supraspinatus that's susceptible to tendon tears and inflammation, biceps and subscapularis damage is also pretty common.

>>40400509
admittedly, that last picture is unfavorable because sitting always makes you look fatter
but yeah isley is fat now. but some people are into that I guess so does it really matter?

>>40399651
wtf when did you get so strong
We used to be at the same level
>tfw still weak
Aahh tis the life of a GDE

>>40400242
Snatch grip high pull?

>>40400242
i use snatch grip RDLs but no power shrug at the end

interesting idea, might try em out

>>40400627
Cuz he's been linearly progressing like his entire time posting here

>>40400632

shhh

>>40400644
Is he a talentchad in disguise

>>40400632
>>40400599
>>40400642
Basically I start the lift as a snatch grip deadlift with a wide conventional stance, then at the top I turn it into a snatch grip RDL or SLDL, but with a snatch grip, and on the way up I go fast and do a shrug at the end, like a power shrug or whatever.

It seems I'm the first to do these so from now on you must call them Cow Pulls

>>40400654
rude desu

>>40400671
cow pulls. got ya lad.

>>40400544
>strong aesthetic bodybuilder look
>look
How does I learn to read?

I'm 210lbs and I'm fat. The issue is I'm addicted to bulking.

How can I lose fat and gain muscle. I've bulked for ages and not cut once.

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>>40400440

That's good to hear :)
I'll be sending the first week's survey tomorrow, and the next week on saturday (the week has been written already, don't worry).

On a related note, Project Dietmeme is at over 70 subscribers :D though not all are participants, of course.

>>40400684
But if he was powerlifting it's not a bodybuilder look. It has nothing to do with powerlifting

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>>40400690
You can't.

Save yourself the frustration and only do one at a time. Put your lifts on maintenance the best you can, and cut calories and up your cardio.

Then when you get to a body fat that you can live with, feel free to increase the intensity and volume of your training and eat at a slight Surplus.

>>40400690
Just do a huge deficit like 1.5-2k deficit for a few weeks every 6 months and you'll stay nicely lean. Get it over with in short a time as possible and you can go back to eating proper before you know it

>>40400694
How many do you suspect are participants, versus how many are just watching you post that program like they would watch a car fire on the side of the road?

>>40400627
>Strong
>Me
Pick one and only one

>>40400644
Except when I cut for 4 months lmao

>>40400667
>Talent chad
See my previous response to you

>>40400717
>>40400715
Bugger. I wasn't progressing anyway so I guess who cares lel

Thanko laddos

>>40400694
it got posted on /r/powerlifting too btw

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>>40400726

I'll know better tomorrow with the survey, but I know many that are not participating right now are planning to do so soon in a week or two (including Isley).

>>40400743
You do realize that for most people this kind of programming is going to get them kicked out of the gym, right?

>>40400715

I need a name.

>>40397814
What program should I pick?
My DL is 150kg but I lost grip on higher because I have no straps
My bench is 90kg
My squat is 120 KG.

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>>40400755

DO YOUR WRIST CURLS

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>>40400769

bodyweight? Last program you've been doing?

>>40400735

I guess that explains why it got so many subscribers these days.

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>>40400771
Most of your weak little homosexual trainees don't have access to powerlifting gyms.

I can't wait until some 150-pound weakling kills himself doing bosu ball squats at an LA Fitness.

>>40400761
Just like in real life, I don't bother getting to know them first. I just keep what I like.

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>>40400784

>weak

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Good bye lads

I love you Livia Cavalcanti!!

Sharing something before I leave

Hope it helps

>>40400782
>bodyweight? Last program you've been doing?
between 110 and 100kg. I have no scale at my apartment. I have been doing PPL for some time.

>>40400727
youre strong dude
Whats your programming been like? Last I recall it was nuckols for bench and 5/3/1 BBB?

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>>40400793
fucking christ

>>40400694
>>40400694
Tbh lad that is copyrighted material you are attaching your name to and as such you are in violation of copyright laws

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>>40400947
Thanks for keeping testosterone levels high in here, Norse.

These thick ass bitches will fuel my chain squats today.

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>>40400985
>>40400947

Hey now, I have some to contribute too.

All the movements are up for the next two months for project momentum on rts, no sets and reps though. GET HYPED

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>>40401074
>>40400985
>>40400947
>>40400784

tfw gf isn't thic enough

>>40400769
>>40400782
I do the same weights at 88g, but want to start powerlifting. Natural, and raw lifter. Which programme would make the most sense to start with? Thanks

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>>40401100

iktfb

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>>40401100
>gf isn't thic enough
34DDs, thin waist, squat butt. 120 lbs. I got lucky.

Pic unrelated.

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>>40401156
You killed my boner. How will I squat now?

Decided I need to take my sleep more seriously. Do any of you do anything specific? Going to stop all electronics by 9pm, read for an hour then go to sleep at 10.30.

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>>40401196
Download one of those light things for your electronics. Can't think of what it's called but it dims the kind of light that keeps you awake. Also take melatonin that shit'll knock you out

>>40401196
Advice?

Work hard or study hard. Try hard in the gym. Keep your shit in Order. Go to bed on time like an adult. Sleep like a baby. What's so hard about that?

larger

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>>40401201

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>>40400853

Start a powerlifting-focused early-intermediate program.

Texas method or TM split (http://imgur.com/a/l54a1)
Nuckols 28 beginner/intermediate
BLEST late-novice or early intermediate
Sheiko beginner

>I have no scale at my apartment

You should get one.

>>40401129

Same recommendations as above.

How do I go on knowing that I'll have to live life as a man with small wrists?

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>>40401335

No one cares about your wrists.

>>40401347
I care about my thin girlish wrists.

>>40401347
thin wrists are only good for bodybuilding

men should have thick wrists at the end of a thick forearm

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>>40400743
>(including Isley).
Hugh Wottameigh, didn't see that coming.
>>40400825
Goodbye laddie.
>>40401196
F.lux for computer screen.

>>40400884
Running memeko intermediate medium load rn. Ran SS, then TM for squats, 5/3/1 BBB while cutting, then Cuckols 3x beg squat + bench with 1x int dead, C6W lower with 3x int med bench from Cuckols, and now I am where I am today.

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>>40401389
>tfw will never be a man

>deadlifts don't feel like aids for the first time in 6-12 months
>I'm in a harsh caloric deficit and have been for a while
kek fuck this backwards 'sport'

>>40399651
What's your weight?

>>40401462
How much did you weight before starting to cut. Your gut could have been getting in the way and youre just now lean enough to get in a good position

>>40401442
mine are like 7.5/8 inches and look tiny

>>40401471
No clue, probably somewhere around 215

>>40401473
Nah I'm super light weight that wasn't an issue

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>>40401389

Unfortunately we don't choose our genetics when we're born.
And afaik the only way to thicken wrists is HGH, which has plenty of side effects.

>>40401362

It will change literally nothing in your life.
So get over it.

Focus your attention to stuff you can change and that people actually notice, like your muscle mass, your strength, your skin health, your hair, the clothes you wear, social skills, etc.

>>40401397

Yeah but Isley is gonna run it for equipped. Dietmar only has equipped programmed in the competition programs - the one I'm working on is the volume one, for off season. And the off season programs are only programmed raw.

So I'm seeing with him if he wants to do the volume program and just edit the way he thinks would work better, or if he wants me to start working on the intermediate comp program as well.

>>40401462
your starting position may have improved due to less fat gut or less food gut or both

>>40401473
this

my deadlift tends to hold on well on cuts for that exact reason i think, and also for that reason my squat completely implodes

>>40401347
Th-thanks. I needed to hear that from someone

>>40399878
My niece can touch her elbows together behind her back.

I can barely touch my fucking hands together

>>40401517
>I can barely touch my fucking hands together
That's a problem my man, fix it.

>>40401498
>gh
>plenty of side effects

i know a ton of people running it and its one of the smoothest to run things there is, its just fucking expensive

>>40401485
Tfw 6.5 inch wrists

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>Powerlifting
>Sport

lmao

11 rep front squats are fucjing stupid

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>forgot to charge headphones before leg day

>>40401494
Actual lightweight twink or plg 100kg not fat enough fuck wilks get total twink?

>>40401294
>early intermediate Sheiko beginner
So the first link in the first post?

>>40401578
Lool actual lightweight. Waaaay lightweigt

>>40401577
>he doesn't keep a shitty pair of backup headphones in his gymbag
Pleb

>>40401577
>charge headphones
>leg day

what?

i didnt have my laptop charged for max effort bench so had to do it no music, got that weight easy

>>40401532
do you think hgh gut and increased heart size comes from abuse over long time?

>>40399308
I just wants pics of Trappy.

>>40401608
You should get some wireless headphones, you can get in the zone way better
Or are you trying to simulate meet environment?

>>40401608
How's the conjugate stuff worked for you? I used to run conjugate and I was never a fan personally, I liked the variation in training though

>Bosu ball squats

We crossfit now

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>>40401485
Mine are 19cm and look PATHETIC

How many people broke their ankles doing trappys program already?

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>>40401517

wew lad

>>40401532

Well, yeah, I mean not dangerous side effects (unless you have cancer), but undesired side effects. igf and Hgh can cause stuff like organ growth, hand and feet growth, even head growth.

At least from what I know, I'm not an expert on these things.

>>40401627

>he doesn't do bosu ball squats

It's like you don't even wanna be BALANCED.

>>40401579

Uh I think so yeah

>>40401610
the gut is more from insulin abuse, insulin will put size on you like nothing else but at a price, you can always tell guys that havent used much of it cause they still have a decent waist

heart enlargement is a blood pressure thing, obviously steroids increase bp, but it is possible to keep in check, most just dont bother

>>40401623
Daily reminder that mad mike is LITERALLY a westside disciple

>>40401655
I actually agree with this, I moved to rts after I did conjugate and the variation and higher intensity definitely came from his time doing conjugate

>>40401652
huh, i thougtht the heart=muscle=bigger heart thing from hgh was true.

what are the sides of hgh?

>>40401619
im just avoiding silence, i dont want to get in the zone every session and get adrenal fatigue, that shit takes its toll

>>40401623
only ran 3 microcycles but im liking doing more high rep assistance, not something ive ever done consistently so im noticing quick improvements in lagging areas, changing exercises next week, i think it will stop the desire to programme hop

>>40401651
see >>40401652
if you dont know much then shh, theres enough misinformation as it is, ive managed to meet some very knowledgable people who have been doing these drugs/recommending protocols to others for a long time so ive expanded my knowledge base immensely, still keep in painfully simple though

>>40401703
Conjugate is something I've always wanted to go back to. Easily the most fun programming I've ran but I didn't get the best results compared to my time running programming with rts principles

>>40401695
in doses of 6iu and higher per day it can occur, but most pros wont even go higher than that but we see the ones that do cause obviously they are at the highest level and most prominent

good quality gh costs about £90 for 30ius so you do the maths

can someone recommend some good straps?

I have some wl style spud inc straps (the tiny yellow triangular ones) but I want to pick up some cloth bber style ones that really make my grip a non-factor, my hands are getting obliterated by all the deadlift volume i'm doing

>>40401718
ive always done fairly specific work and ive got imbalances and weaknesses that are hindering further progress, plus i did 6 weeks of no comp lifts, just variations of them and got great results

>>40401196
Melatonin
Blue light filter
Medidation

>>40401651
>Uh I think so yeah
I think I will use Sheiko Intermediate Small Load.
What is "chest muscles" that I see in some of the days? Is that a day to train chest but not use bench or dumbells press?

>>40401778
chaos & pain hypnos if in america, knocks you the fuck out

>tfw probably have to sell my apartment soon
fuck lads. life is tough

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>>40401793

It's any chest accessory you want.
He usually recommends DB flys, but cable flys or crossovers, or DB bench press are fine as well.

Why are my dumbbell lifts so fucking weak? I curl at least once every week but i still only curl 12.5kg 4x12 when my bench is at 110kg and some change

DB benchpress is at 20kg 3x20

Should I start cheat curling a bit to force progress?

>>40401873
Try changing up the rep ranges and do hammer curls as well as supinated
Srs
3x12 volume Monday
3x8 heavier friday

what are your experiences on lifting on adhd medicine?

i got a prescription last week, doctor said i could train since the dose is fairly low and shouldn't cause any blood pressure problems

i felt like i lost 10 kg in the squat, about 15 kg in the deadlift, and round 20 kg on bench (i didnt actually test 1rm but this is how my working sets felt)

i'm bulking and i ate as usual. is this common? am i dehydrated? will talk to doctor last week but i have a workout tomorrow so maybe i can avoid the same problem

>>40401825
Stop posting anime lewds. We want lewds of you.

>>40401825
Okay good. When is good time to do shoulders and biceps curl?

>>40401899
Probably a good idea, thanks.

>>40400509
Woah, he became a fat cunt.

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>>40401935
>what are your experiences on lifting on adhd medicine?

Ben Rice uses something for ADHD, ask him.

>>40401943
I do that shit on off days personally.

Just keep it low intensity.

https://www.youtube.com/watch?v=OPt958i0OHo

how is my deadlift form?
i did 200kg a few days ago so im not as strong now

>>40401825
Are you post or pre-op? Considering surgery.

>>40400755
What the fuck are you on about?

>>40401984
Horrible angle

>>40401742
thats crazy expensive, how much does a 12 week test e cycle cost in britbong?
thanks for answering gearbro

>>40400509
Is pic 2 attainable natty ? And if so, what does diet and exercise look like ?

>>40402001
dang

>>40401984

what do you weigh lol

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>>40401943

After you're done with the main stuff, if you have energy.

>>40401941

http://vocaroo.com/i/s12QDFKTMW2A

>>40401935

Back when I used to work in the gym, one of my trainees used to take either Concerta or Venvanse. He never felt anything that affected training besides being less hungry in general.

So... just keep track of your bodyweight with a scale, since losing bodyweight = getting weaker.

>>40401990

SRS? pre-op.

>>40402025
69.5kg/153 lbs 5'9

>>40402041
>>40402041
>>40402041
>>40402041
>>40402041

>>40401397
Kek, what is this pic?

>>40402007
id say go 15 weeks, vials are 10 ml, 300mg per ml, so 1.5ml a week for 15 weeks

vials are £26 each so £52

lab tested 98% purity, used by britains biggest total, britains biggest junior total, britians biggest bencher, and europes strongest man laurence shalei

>>40401517
That's because she has no lats.