/plg/ Powerlifting General

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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/

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Start eating a pound of ground beef every day, you weak fucking faggot.

TELL ME IS ISLEY NATTY

HOW DOES ONE ACHIEVE SUCH A GODLY PHYSIQUE WHILE ALSO BEING STRONK

WHAT DIET
WHAT EXERCISE
HOW LONG

I want your children

>>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 shahlaei

how my deadlitft form
ive posted on other thread but it ended when i posted

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

i did 200 kg a few days ago so im weaker now

How many calories do you eat when on a bulk and when on a diet? I am cutting 5kg and then starting to eat to get big and strong. -500kcal daily now.

>>40402093
thats ridiculous, if only i was in england, norway is expensive as fuck

>>40402102
We can't help you, that angle is complete shit.

>>40402113
dang

How fast will my 1 rep max increase if I use sheiko programs? Been training for 2 years

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>>40402087

Isley is natty

>>40402109

pic

>>40402111
buy from here? always gets through customs

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>>40402111
>norsk
>bruker steroider
Heng deg

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>>40402087
Fuck izlee

>>40402120

2 fast

>>40402102
odd angle to shoot shit from

>>40402128
bruker ikke, men om jeg hadde vært i england hadde jeg lett

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I DON'T WANT TO THRIVE ANYMORE

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>>40402123
>Isley is natty

>>40402170
iktfb, I'm coming into this from sheiko and Boris would never have me doing 87% doubles for EIGHT sets.

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>>40402154
OM DU SÅ MYKJE SOM NÆRMAR DEG EIN GYM EID AV NOREGS STYRKELOFTSFORBUND SKAL EG PERSONLEG JAKTE DEG NED OG PÅ EIT ELLER ANNA VIS STAPPE EIN BOSUBALL SÅ LANGT OPP I RÆVHOLET PÅ DEG AT HAN KJEM UT MUNNEN IGJEN

>>40402041
Can you still get hard or does hrt fuck with that. And are your balls still normal or shrunk?

It's ok if you find it too personal to answer. Just curious about hrt.

>>40402123
Question: I work in warehousing 8 hours a day, mostly on my feet (as I'm sitting down to type this lel). It's not super labor intensive, like most of my job is loading pallets with boxes of cable units inside them. The weights for the boxes range from a couple pounds up to about 1pl8. Would this be in the 1.8 or 2.0 category?

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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 he posts outside said hugbox he's told to fuck off like the attention whore he is
>spams information anyone can access with half a brain in order to be perceived as "helpful" or "knowledgeable"
>knows aspie losers will be protective of him and delude themselves that his myspace photography makes him not an ugly as sin character straight out of a Dr. Suess book
>is a mentally ill weaboo and pretends he's an anime trap because deep down he knows he'll never be a successful women nor human being

>>40402174
>>40402087
all you have to do is look at his delts and traps

pin even mild androgens and its like someone has inflated them with a pump, he doesnt have that look

>>40402223
Are you jealous of the attention she's getting? Sad!

>>40402215
>>40402041

How long did hrt take to make you look like a grill

t. Different anon

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helt naturlig bror ;)

>>40402219
Use the scale to determine your TDEE my man.

>>40402170
Maybe you should try something backed by centuries of Scandinavian strength research instead of a dangerous experimental mystery program written by a rogue american mad scientist?

>>40402210
>>40402252

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>>40402111
>>40402128
>>40402154
>>40402210
>>40402252
>>>/fraud/

4chan is an English language website.

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>>40402262
>>40402252
REIN IDRETT REIN IDRETT REIN IDRETT REIN IDRETT REIN IDRETT REIN IDRETT

STERK, BLID OG DOPINGFRI

VRÆÆÆÆÆÆÆÆL

>>40402219
i eat 5000 a day and sit at 110 and i sit in a car all day, so the calculator is wrong

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>>40402041
Is this a Justin thread?

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I realize it's not considered a power lift, but I have some form trouble with my overhead press.

My lower back tends arch a bit as a result of my core not being strong enough or not being engaged enough. I'm going to try to focus more on engaging my serratus while pressing, but in the mean time, are there any accessory core exercises you can recommend that can help my overhead press?

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>>40402283
>>40402273
:)

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>>40402219

I think you can consider a teacher to be 1.8x. Your case I'd say it's 2x, since it involves some physical activity.

>>40402170

What doesn't kill you makes stronger

What does kill you, though...

>>40402215

Both
petite

>>40402243

uh
idk
depends
I don't think this is the appropriate place to ask tho

>>40402298

Just wear a belt.

>>40402259
>implying I'd be safer supersetting 13 rep bosu front squats and bottle bench press with bands and chain 6x weekly

trip on

>>40402257
I'm only asking because I like to have answers based on someone's long term experience (dietmar) as opposed to how I feel on any given day

>>40402291
Yeah that seems really wrong, unless you work out for like 6 hours straight after you get off work

>>40402327
That would put me at like 4600kcal a day though, that seems a little extreme

>>40402354
people have different metabolisms

what you take and how you train can ramp it up

>>40402203
I thought the touch n go was 2 sets of 8 @87% of your single not 8 sets of 2

>>40402252
knullar din madre

>>40402354

How tall are you and how much do you weigh?

>>40402381

LMAO

>>40402410
I'm lucky I didn't do it yet. In retrospect that wouldnt have been possible

>>40402381
>these are the people who are running advanced programming

>>40402410
97.5kg, 5'9"

>>40402381
That would likely be impossible.

Mike writes things as weight x reps x sets, aka the most sensible way

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>the SPORT OF POWERLIFTING

>>40402440
Good to know before I lift, kek

>>40402041
Any thoughts on modified SL (I have herniated disc)

A

sq 3x5
bp 3x5
rack pulls 3x5
machine chest press 3x8
bar curl 3x6-8
planks

B

sq 3x5
ohp 3x5
machine/cable row 3x5
lat machine 3x8
hammer curls 3x6-8
back extension 3x12-16

Not sure if too much assistance although I'm focusing on volume more. Weekly progress with weights.

>>40402513
all your assistance bar hypers is upper body

wheres all the posterior chain work and stability work to take the brunt of the load off the lumbar?

also your assistance has fuck all reps

>>40402041
did justin stop making vids because of /fit/ harassing him?

>>40402555
>wheres all the posterior chain work and stability work to take the brunt of the load off the lumbar?

That's a great point, thank you. I worked on good mornings but it increased my sciatica (even with empty bar and good bracing). I'll look into something else for posterior chain work.

Thanks again.

>>40402588
you need to work on stuff to make the sciatica go away

barbell work isnt the way to do that

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>>40402582

Probably got raped and learned his lesson to not fagbait as hard. One of his recent vids had him squatting in a hoodie and loose pants.
You can find him on instagram

ate some quesadillas today and i dont know the macros
now i dont know how much to eat :(

>>40402632
>how much to eat
Are you a crossdressing homosexual?

Just eat, brother

>>40402632
Eat all that you want. Powerlifters are fat anyway.

>>40402610
>you need to work on stuff
Can you please elaborate? I've reduced it with McKenzie stuff but it's still there on and off every day.

>>40402632
1000kcal

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>>40402087
>HOW DOES ONE ACHIEVE SUCH A GODLY PHYSIQUE WHILE ALSO BEING STRONK

>godly
HAHAHAHAHAHAHA OH MY KEK
>WHAT EXERCISE
>HOW LONG
Basically just powerlifting for eight years but you'll look roughly like me after 3

>sheiko intermediate low load has you PRing the 2nd week

?????

>>40402668
>>40402668
mcgill big 3
cat/camel
decompression https://www.youtube.com/watch?v=1Mkhj0P3Nsw&t=4s
general mobility in all surrounding areas to take as much pressure off the spine as possible

go see a chiro or an ortho

this isnt just about lifting its your general quality of life, i got told by the chiro i wouldnt lift weights again, so i said i wouldnt see him again, the ortho understood and worked with me, my left calf, hamstring and glute switched off, couldnt even stand on tiptoes, took 8 months to go from the bar back to pulling 300kg

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>>40402645
>Powerlifters are fat anyway
i know, im trying to cut

>>40402615
link ?

>>40402738
you a southerner too? whereabouts lad?

>>40402779
Uh oh don't dox lnao

Where are you?

>>40402795
Come to the parking lot.

>>40402737
Thanks so much man

>>40402804
Ain't one

Where you??

>>40402795
brighton lid

>>40402822
Look behind you.

>>40402041
I has a question about form in OP post, I that true, that elbows should be pointing down when doing high bar? I was doing pretty similar squat, but I was told my form is shit, because my elbows are poiting too much backwards and that might cause issues.

>>40402708
He meant your lean physique btw, he asked the same question in the previous thread

>>40402836
Oh... Kinda near

>>40402840
Having coke and vodka thanks

>>40402869
kek

>>40402737
If you're still there, were you experiencing sciatica during rest days as well? I feel it progressing during my rest days but I don't have pain while working out. Not sure if I should stop and do some light cardio for a week + flexibility work which you've noted.

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>one day you may norsie
>rep 1: oh god that felt kinda good
>rep 3: lol fuck nevermind

>>40402899
>count step every make

lol what

>>40402878
STAGE TWO OF THE PROGRESS PIC

DID I SAY PROGRESS I MEANT DEVOLUTION.

>>40402894
i think i took a week off, i had a day off work the day after i did it cause i couldnt move my legs very much

i had the sciatica for months

>>40402615
>inventing this dumb shit

His latest video (in skintight flattering compression pants) is literally the one posted on op

>>40402918
Lmao

Just 5/3/1 and restpaused (doggcrapp) accessories (that was the /fit/ meme back then) plus not eating that much

dietmar calorie picture trappy ples

>>40402927
Christ you had it much worse than me, I never had numb feet or similar, just heavy thingling/electricity stuff + lowback pain. L5/S1 protrusion.

Thanks again for your help.

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>>40402432

Hm... I don't know, 4000-4500 kcal doesn't seem unreasonable to maintain 100kg bodyweight for someone who trains and has a manual labour job.

If you're unsure about it, start with 3500-4000 and see how much you weigh at the end of the week. Then you decide if you should increase the intake or not.

>>40402719

Week 2 of prep 2, you start on prep 1 :P

>>40402958

Here senpai >>40402123

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I WANT QUAD TO COME BACK AND TELL ME HOW PROUD/IMPRESSED HE IS WITH MY PROGRESS

>>40402975
I'm proud of you

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Nice

>>40402223
Trappy

Pros
>likes to help
>has learned training to a certain extent

Cons
>has trouble taking conflicting views or opinions
>has not actually lifted to a respectable level
>spams loli porn
>most of the help provided is copy+pasted paragraphs of irrelevant into that can be put into one sentence
>really loose grasp of what a logical fallacy is or actual valid/sound argument form


Id like to believe there was a time where trappy was just getting into this and was open to criticism

people who cant take criticism are insecure in their knowledge and abilities when people are secure in it can justify it or back it up.

Trappy should seriously make a drop box for the common questions he answers and start making a guide on how to self-edit your routine and spot your own weaknesses, because some straight-out-of-the-text info DOES NOT WORK 100% OF THE TIME AND THIS IS LEARNED FROM
1. Doing this for a long time
2. Doing this YOURSELF

understanding biomechanics is great, but I had a Master's in BioMech show me how to do a deadlift and the nigger's hips shot up a solid foot before reaching the optimal spot

>>40403018
this is said with love trappy, but you should also consider
"If youre good at something, dont do it for free"

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>>40403010
>tfw day 6 of PSMF

STOP POSTING FOOD I'M TIRED OF CHICKEN AND EGG WHITES YOU FOOL

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>>40403018

God you're so fucking retarded.

>spams loli porn

Stopped reading there. I don't post loli or porn.

Fuck off.

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>>40403053
Just think of the egg whites as my cum Paul lmao

>>40403053
How's it going for you? I'm on day 4 myself. I think I will run it for 3 weeks total. Just trying to lose 10-12lbs by then.

>>40403070
I bet you haven't even seen ATHF, if you have un-watch it because your tainting it.
Stop posting.

>>40403070
case and point

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ITT: Things you should've done a long time ago.

>>40403084

>gatekeeping ATHF

lmao @ your life

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>>40403090
>case and point
>and
Holy shit you can't make this shit up bros

>>40403070
>I don't post loli
Lying faggot.
I bet you compulsively posting something that isn't loli in this post. (albeit with a bulge to appeal to your mentally ill anime avatar fagging)

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>>40403083
Sorry hanks, I don't roll that way.

>>40403084
I'm surprised how easy it is. I'm not even that hungry, I just get cravings when I see pictures food on the internet but it's nothing major. I also feel STRONGER somehow.

Lifted two days ago and felt amazing so I decided to try 84% squats, which for me was 295lbs. I was able to hit it for a 4x5 despite struggling and almost failing that same weight a week ago on Sheiko at a scheme of 4x2.

Also running it for 3 weeks, taking a 1 week break to eat a bit below maintenance, then hopping back on for another 3 weeks. End goal is around 175-180.

>>40403112
hehe I almost needed to concede to your argument, good thing you made a typo which invalidates everything you said, better luck next time kid.

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Get reckt

>>40403111
ITT: tumblr-tier echo chamber

>is a transsexual
>shows delusion of grandeur
>terrible autobiographical timeline recollection
>has fits of emotion in response to criticism
>shuts out anyone with dissenting opinion or criticism

We tumblr now senpai.

>>40403148
Lad, just stop

>>40403111
muh safe space

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ZZZZZZZZzzzzzzzzzzzzzzzzzzzzzzzzz

>>40403151
Some people just want to watch the world learn

>>40403151
you're not relevant

>>40403111
>gatekeeping ATHF

What are you talking about?

>>40403122
Nice man. I've been taking the ECA stack to help control my appetite, that stack is a miracle honestly. Completely curbs your hunger.

I'm lifting for the first time since I started the PSMF later today. It's my carb refeed day so I'm going to drink a Gatorade and some rice before I lift, and then the rest afterwards.

>>40403171

Uh I quoted the wrong post lmao
sorry

>>40403134
pathetic

>>40403120
Tbf, it's technically not loli if they have penises. It's shota ;^)

>>40402062
So this is the 6-day program you were speaking of a few days back?

what the fuck is wrong with trappy

>>40403134
hehe look how much safe i can make this space

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>>40403178

>mfw thinken about you hurtin

>>40403187

The dietmar one? Probably.

>>40403185
they're actually loli traps
get your shit together

>>40403134
Fucks sake, I used to really like you and thought that you were a very positive change to this general but you get more and more unbearable the longer you post. Please, just take a deep breathe and calm down.

The running joke about all of this, is that I have never disagreed with Trappy except for the point that
>Someone who has respectable lifts and has done it longer will have an advantage in teaching over a novice teacher

Its like claiming I would be as good a teacher as sheiko, dietmar, CWS, Dan Green....

Im not but I strive to be, theyre just better than I and have done it longer.

Other than that, we've agreed on everything.

So I think this leaves two options
>He cant share the "attention"
>emotional problems/displacement


welcome to plg, get the fuck out

I want trappy
to kill himself! ^_^

Didnt find sheiko very enjoyable, what program do i do next? 380 wilks in comp @83kg

>>40403216
also if you put all of those world tier lifters or coaches in a room, do you think they would all 100% agree on everything?

I dont know how to sage on blue boards.

>>40403209
Kek

>>40403221
What kinds of programs did you like?

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>>40403122
>I don't roll that way.
I see, you rather make me swallow your cum right Paul?

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Oh look he's still posting.

>>40403209

I don't post loli or loli traps.

Fffs

Have you people ever seen anything loli?
I don't think you have, honestly.
Good for you.

>>40403213

k

>>40403221

What didn't you like about Sheiko?

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>>40403151
Shut the fuk up George.

I'm hoping honest PT keeps telling the truth. Maybe if the Brazilian transsexual man here's the truth enough, there will be a 41% chance that he'll stop posting.

>>40403242
no one likes you
go to your discord where you are wanted

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>>40403126
>typo
>implying a literally completely different word is "typo"
>implying you misusing a word (because you're fucking retarded) counts as "an accidental misspelling"
Just admit that you're a literal dropout failure who's worth less than the air he breathes. Absolutely fucking pathetic.

>>40403216
What was trappy's arguement?

Assuming equal knowledge and skill level, how can you argue that somebody that an experienced lifter who has done the movements hundreds of times and trained them to near perfection under heavy load DOES NOT have an innate advantage over one who has just started doing the movements with light weights?

What???

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Turning the trip off won't help you.

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>>40403242
u sound shook luv
mb take a break

>>40403249
i beat my wife

>>40403249

Regardless of how you feel about anyone, hoping someone kills themselves is low and you should feel bad.

>>40402917
EVERY BREATH YOU TAKE

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>>40403231
No, we will reverse the rolls and have you swallow mine instead.

>>40403276
Are we on reddit now

>>40403163
Kek
>>40403249
Why?

Trappy is unironically customising a dietmeme for me so I can do equipped and peak in time for ipf bench world's.

That's helpful.

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>>40403053
>tfw day 6 of PSMF

maybe try less than 60 (sixty) days of taco bell next time

Yoooo, wassup lads?? Started my cut, I'm wayyyy over the 93kg limit. I just ballooned up to 98kg without even forcing myself to eat, must have been dat dere combination of creatine+insulin that bloated me up. Hopefully I can shed 2-3kg of water weight just by stopping creatine, dropping training volume should also help, but just to be sure I'll try to cut at least 2kg of fat in 4 weeks

>It's a "tranny roleplays he's on his period" thread
wew

>>40403277
EVERY BOND YOU BREAK, EVERY STEP YOU TAKE, I'LL BE WATCHING YOU

>>40403261
Does anyone think this ISNT trappy?

>>40403216
>He cant share the "attention"
I think this is actually quite a large part of it, not just with you

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>>40403283
>Paul can't read

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>>40403296
kek
it's true

>>40403303
Oh fuck, you're right. My reading comprehension isn't my strong suit. Uhhh, just forget I said anything, ok?

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>>40403276
I never said that trappy should kill himself. If you interpreted that way, then maybe you are very sad.

Our friend here is objectively mentally sick. He has mental disease. This makes him a danger to himself and two others. And I'm not even including his narcissistic personality disorder. There's an 81% chance that he has narcissistic personality disorder based on the data at hand.

I might be one of the few people that are genuinely worried for his health and safety. If you had a relative who was schizophrenic you would not ignore their symptoms while they went around lying to themselves and others until they eventually hurt themselves or others would you?

So pardon me while I point out the temper tantrum which is a byproduct of the disease of the individual that we were previously discussing.

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>>40402041
I wear size 10 shoes.

I ordered some sbd socks couple days ago (size L). They just came. Wore them. They fil snug and comfy but not TIGHT. Is this normal? Was the norm on sizing one size smaller (like knee sleeves) also applies on deadlift socks??

>>40403262
Trappy never presented a counter argument.

Trappy proceeded to say something about lateral raises, in which I never mentioned. I think trappy confused me with another poster.

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>>40403308
It's ok Paul I've always wanted to fuck a retard

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>>40403294
>massive strength and weight gain in a short period of time

Reminder to play clean, play true and play fair.

>>40403288
>only 60 days

Try a whole fucking year of GOMAD and Taco Bell m8

>>40403310
Well thats cyberbullying and with the rise of suicides amongst youth you should be very concerned because if trappy did do something like that they would hold you responsible.

trappys funny man. who are you to declare him anything....just let him be

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>people getting buttblasted think I'm mad

>mfw me irl

>>40403294
Wew good luck senpai. When's your next comp?

>>40403319
Trying to cheat on me Hank?

>>40403316
Help me lads, should i return this?

>>40403287
A broken clock is right twice a day

I never said Trappy wasnt good at what he does or isnt well read

in fact I established that in my first post here

Im criticizing trappys ability to handle criticism and debate points

in which case, I repeat myself

>If I put dietmeme, sheiko-breiko-mybacko, dan green the meme machine and chad not westside barbell smith in a room do you think they would ALL AGREE ON EVERYTHING

my intern is now asking why Im on 4chan

hehehe

>>40403345
>cheating on you

He was never yours to begin with gayboi

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>>40403336
>needing to post this to clarify
>damage control

>>40402974
>>40403265
>>40403265
>>40402974
>>40402974
this aint no calorie pic :(

>>40402223
>he

>>40403229
Im still a noob so havent tried anything too crazy, i did texas>c6w>sheiko.

Im guessing texas is for less "advanced" lifters than me by now.

Can i just cycle c6w endlessly and expect gains? Program felt pretty nice except for the 10 rep squats.
I think i preferred c6w over sheiko because i missed the intensity.

Open for any other suggestions, something new could be fun aswell.

>>40403336
>look at how not mad I am
kek you can't be this retarded

>>40403287
So he is excluded from all forms of criticism just because he is writing a program? Get the head out of your ass idiot.

>>40403018
>Trappy
>Pros
??????

>>40403335
Encouraging someone to seek professional help and to stop destructive behaviour is not cyber bullying.

Just like my opinion is not necessarily that of a Dr. Nor do I pretend to be one.

>>40403345
Yuro classic on the 15th of march :)

>>40403310
ive run the numbers and the results show there 33.3 repeating of course percent odds your currently suffering from downs syndrome

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>>40403345
>>40403358
Now now retard boys there's plenty of me to go around

>>40403367
the formula is dead simple you fuckin mong, remember it

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>>40403361

Cash me outside how bout dat

>>40403367

Friendo it's here >>40402123

>>40403391
you should use google and look up the cases where people were looked up and arrested. you are cyberbullying. you didnt point out symptoms and werent even remotely funny about it

youre just being a dick

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>>40403417

>>40403402
I dodged that particular retard bullet. But I can't say that for the rest.

>>40403414
Trappy I want you to do me a favor. This is going to be a good exercise for you and even for me.

Repeat after me

I see your point so let's just agree to disagree.

Just like that you've become 10000 per cent more likeable. It is a concept called humility. Everybody can use more humility. You just happen to need a lot more humility. Don't worry about making big changes, try small incremental changes.

Think of it like Progressive overload for your personality and the way that better is you as a conversationalist, and as a coach

>>40403354
>If I put dietmeme, sheiko-breiko-mybacko, dan green the meme machine and chad not westside barbell smith in a room do you think they would ALL AGREE ON EVERYTHING
Tehy would not, what did trappy say?

Also she and I can easily disagree and leave it at that (vis a vis trans people in sport)

>>40403387
No, she doesn't deserve the criticism she gets

>>40403336
>filtering left right and centre
>not mad

>>40403417
Well that's fantastic then. I won't feel bad about reporting trappy threatening to hire someone to kill me. That is a direct death threat.

Only a fool would take anything posted here as fact. And I think that the trappy does his own fair share of bullying in his own particular way.

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>>40403427
Y u tease me gay black man. I in heaven now

>>40403377
>Endlessly
Unlikely, but boardshorts ran it not too too long ago and he saw some gains from it

>Suggestions?
Maybe Bulgarian if you have the muscle and time to afford it, since you said you liked the higher intensity? Other options include building your own program, maybe some of the intermediate or advanced stuff from 28 free, which MA seemed to be enjoying before getting on the PM hype train. I'm not all that familiar with stuff that is all that high intensity besides Bulgarian, sorry famalam.

>>40403395
Wew that's not too far off. Any idea of openers yet?

>>40403446
proof of said report?

>>40403465
Probably 250-165-260, aiming for 275-180-290, but I may be a little bit too optimistic, let's say I'd be happy with a 730 total

>>40403479
>let's say I'd be happy with a 730 total
Me too ;_;

>>40403446
hi everybody jason blaha here and dr layne norton is trying to kill me

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>>40403431

>I see your point so let's just agree to disagree.

You know why I don't say that every day?
Because when I'm wrong I just apologise and leave the argument.
I don't feel the need to "ask for a draw" lol that's for the insecure people who can't accept when they're wrong.

I'm not the one who has a problem admitting they're wrong.

Now that we're through, I have important things to work on.
See yall.

>>40403336
>filtering half of /plg/
>not upset

Learn humility please.

>>40403500
>Because when I'm wrong I just apologise and leave the argument.
the problem is your absolute confidence up until this point

This is a mess

>>40403514
Oh come on that's such a minor point

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>>40403475
>proof

>>40403569
this is funny as fuck

>>40402917
pls be beit
>>40403294
Do a vlog like Bryce Lewis leading up to Yuros?

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Why do BB programs have such meme lower body workouts? Do they not want their legs to grow?

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>when the gym receptionist doesn't wipe your ass even after you tipped him 15%

>>40403569
welp seeya losers later ive got some exotic bricks to stack

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>>40403569
>>40403589
>funny

I want to CRIPPLE insulini so that I CAN be good at POWERLIFTING

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>>40403607

>>40403624
the funniest part is seeing him discuss what he's going to post in his "private" discord

I have a question for trappy-chan or Isley or anyone for that matter. If you are beginning/new should one start with a program like SS/greyskull, 5x5/SL, or can a beginner do a 6-day program? I ask because the norm seems to be a 3-day program for beginners, but does it have to be? Can one make steady increases say every third day on a 6-day program, as the sets/reps would equal the same as one day in the 3-day week? If not what program(s) do you guys recommend for someone new? Thanks.

>>40403625
Hey Isley why are you turning to high frequency?
>>40403607
Why are you looking at BB programs?

>>40403591
nah m8, don't have the time and frankly I'd sound retarded doing vlogs in english, George knows how I sound lel
>>40403625
Can give you some of de slini, but you gotta come down and get it

>>40403657
I want something else to do while I don't have time to make progress / make me less depressed about my numbers being down.

c-can't know for s-sure my numbers are down when i'm doing worksets of 90 reps!

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would wear/10?

>>40403693
Yeah they look good. Solid wood heel

>>40403479
Wow that'd be a serious increase to your squat national record considering you had back pain for quite a while.Gl bro

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>max dl is 200kg
>can get 6 reps at 90%
>15 at 70%

What the fuck
Am I just a slow twitch gde
It's the same story with my other lifts
87kg bw

>>40403723
Lighter weight lifters tend to be better at reps, some people are also just better with reps. Or you're max is higher than you think

>>40403657
Might fit my schedule better

>>40403673
Do I have to suck it out?

Btw I have a real job now with DEECE pay. You can bet I'm visiting!
>>40403591
>>>40402917
>pls be beit
>>>40403294
>Do a vlog like Bryce Lewis leading up to Yuros?
Hahah that would be the best! You know Virtus sounds exactly, EXACTLY, like Rocco siffredi?

>>40403723
Are you doing touch and go deadlifts?

>>40403740
Nope, full stop with a couple of seconds pause

>>40403723
thats a female thing
you are probably a female

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>powerlifting

>>40403773
I do have a very feminine set of glutes no homo

>>40403673
>how I sound
I'd gues you sound like Mario on a couple of shrooms :^)
>>40403683
You have my sympathy.
>>40403739
>>Rocco siffredi
>look him up on youtube
and of course it's a pornstar. You're like a wiki for the porn industry.

>>40403723
You don't eat enough.

>>40403783
yep i would say thats the problem then
remember, you arent a male just because you have a dick

>>40403792
Probably accurate, I've been running a small cut for summer. Why does that affect maxing? I thought that'd have more effect on reps

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>>40403783
Hop on HRT
>>40403805
>feminine glutes
>problem

>>40403639
Is this supposed to be an example of a meme workout?

Weightlifting > Powershitting

>>40403808
>anime man cant read

>>40403786
>doesbt instantly know Rocco
Lad, I...

>>40403843
mate thats not normal...

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>>40403843
Holy shit Isley you're into Rocco? Didn't know you were into some rough nasty shit lmao

I just want Trappy to go back to being a lewd slut.

>>40402041
mirin' those hammies

>>40403673
>choosing to be a gay mage

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>>40403569
>>40403624

Kekkkk I remember that, it was pretty good.
Sorry that you became traumatised, but I told you it was a joke~

>>40403656

"Can" you train 6 days per week as a beginner?
Yes.

Do I recommend you train 6 days per week as a beginner?
No.

"Can" you make progress training 6 days per week as a beginner?
Yes.

Do I think that's the best way to go?
No.

I recommend training 3x-3.5x per week fullbody on every workout as a beginner.

Program is hands down SS. After a couple of weeks on SS, you can switch to other stuff like GSLP if you want. Just don't start with SL.

>>40403843

>tfw idk rocco

>>40403874

I-I was never a slut s-stop this

>>40403070

go

away

>>40403890
Bullshit. You know you love the attention. Go back to being a dirty cum whore.

Hey guys, so what do you focus on when doing the movement of the squat? On your legs or your lower back. Some people say you should think of squatting as pushing something with your lower back as you get up

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>>40403843
Why should I?

[spoiler]I probably wank the least of everyone here.[/spoiler]

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>>40403890
>joke
Oh, then all my concerns regarding your narcissistic personality disorder are a joke (but not really, seek help).

Also, don't threaten my family again. You have been warned.

>>40403956
Rocco is entry level BDSM/roughplay

>>40403945
Got any more? imgur link??

>>40403963
Wtf is that post? The trannys version of the navy seal pasta?

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>>40403969
>>40403890
IT'S ONLY SMELLZ, PLIS

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>>40403995
It is illness.

SAD!

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>>40403998

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Interesting...

>>40403972

that's not me reeeeeeeeeee

>>40403945

My problem isn't the cum, it's the cuck shit.
Change the text to something funnier and I can pretend that's me.

>>40403995

Basically yes. lmao

>>40403867
Manuel Ferrara is my fave but Rocco is fine too.

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>>40404010

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>>40403969
I don't watch that stuff mane. turn 720 and alt+f4 out of that

Good night lads.

>>40404010
You know you say you're a woman but it's so evident deep down you're a man. Your personality, the way you come across etc if I looked at your posts without knowing who you are I'd 100% say you're a man.
So either you're a fat neckbeard pretending to be a trap or a dude who dresses up like a woman
You really think a girl would ever post the way you do? In any way whatsoever? Lmao. Can't believe you claim to be female
True mental illness

>>40403316
STOP ARGUING YOU FAT FUCKS AND ANSWER MY QUESTION REEEE

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>>40404017
We should reenact some of his vids Isley

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>>40404010
Just to reiterate.

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>>40404037

m-most of my shit is adidas tho

>>40404017
>has preference among male porn stars.
Faggot

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they're fucking socks you retard

>>40403945
That's not Trappy. I've had the original image for over a year. It's not even a real snapchat.

>>40404127

Post the original

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Reminder

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>>40404127

>>40401419
I was planning on starting c6w next week

Maybe in 6 weeks ill be a strong as fat retard

>>40404040
>not wanting a girl who can hang with the bants

Wow, it's like you've never dated a girl before. I wonder why?

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>>40403945
I removed the booger. Please use this pic of trappy instead. The other one is disgusting.

>>40404132
Sure, just let me search through my laptop.

Spoiler: it's the same image without the text.

Wait, that's not SFW. I can't post it here.

>>40404183
Girls usually don't have hobbies besides social media.

And girls don't banter. They get their feelings hurt then pout like a small child.

>>40404147
What did he mean by this?

>>40404221

yeh I know I want it without the text so I can make it funny.

upload on imgur and post the link, that's not a problem :3

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Drunk in the middle of nowhere

Ask me anything

>>40404237
I feel sorry for you. It seems like you've never met a chill chick. Surrounded by basic bitches.

>>40404249

Spit or swallow?

>>40404248
I'll do that from a mobile hotspot.

>>40404263
No, you answer that first.

>>40404263
Ewfibstely spit because I don't like cock

I've spoken to a lot of girl's and they'd probably swallow because girls like cock for some reason.

Nandos > cock

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>>40404263
Splattered on my face

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Don't wanna go home but its so late

Trappy chan > nandos

I love training forearms and trappy Chan!!!!!!

TRAPPY CHAN IS THE BEST!!!

>>40404339
>not even mid night
>its so late

is this drunk dino again?

>>40404378
Its later where I am, don't you worry :)

>>40404339
Looks like Sean's sweatpants.

>>40404272
trappy is obviously a swallow

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Bad decisions you made today.
>"I'm gonna fix the dietmar comp program, change from inputting goals to inputting maxes instead. Shouldn't be too difficult to reorganize all of it".
Oh god why...

>>40404265

l-lewd

>>40404272

Do you even have to ask?

>>40404304

>Nandos > cock

Delete this immediately.

>>40404329

Wasting it tbqh

>>40404389
I am basically Sean lol expect weaker and smaller

Sean #1

>>40404387
you are literally in the uk and it is not even midnight
get your shit together mate out get off the ground

>>40404421
My friends are to blame god dammit, I'm still put enjoying my buzz.

Was a great night though, would recommend you have friends :-)

>>40404408
Stop dodging the question and answer it!

I thought this was /plg/, not semen general

Alright see ya PLG, was just trolling for a bit.

Have a good night !!

>>40404433
glad you are getting out and enjoying yourself lad Tbh
now get home instead of sitting on the ground drunk with your phone out before you get robbed

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>>40404454

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For Trappy.

Now only if you'd post a legit one. I'd appreciate that.

>>40404474
Life is good when drunk, my friend was so wasted and it was such a great night.

>>40404504
my cock is diamonds, I don't even like traps what's happening familia am scared

trappy is a whore, there i said it

>>40404557

maybe its the booger

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>want to do swimming for cardio
>prone to ear infections
reeeEEEEEeee

>>40403053
keep us posted

PSMF seems like a nice way to finish off a cut

Eating a pint of ice cream at night

Ask me anything: ^))))

>>40404504
post more of this

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>>40404707
better be halo top senpai

>>40404704
>finish off

I went from eating maintenance/slightly over maintenance for a week to PSMF lmao

>>40404744
When I say big you say

>>40404741
I wish. Just some chocolate caramel hagen daz

Listening to some music while eating ice cream while drunk

Life is great, I love it so much.

>>40404752
small dick

>>40404498
What a fag desu

>>40404707
how did you get back on the horse after the sunday disaster?

>>40404741
Halo top is hugely overpriced and not that good tasting imo. I don't see the hype

>>40404784
I like to ironically shit post, life is good, got with some 9/10s and everything is good.

My shit posts are 3 dimensional, you plebians wouldn't understand lol

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>>40404761
I just finished a 4 pack of my favorite beer from a brewery where I went to school

there's red velvet halo top in the freezer, think I'm going to splurge like the fat ass I am

>>40404788
expensive, yes.

not that good tasting, i will STRONGLY disagree with. there are flavors that are definitely not that good (most of the chocolate ones) but if you try
>red velvet
>birthday cake
>oatmeal cookie
>cookie dough
>black cherry
>smores
>pistachio
and don't like them, well i hate to break it to you but you're just fucking wrong

plus, you _cannot_ argue the value of having at least some what good tasting ice cream thats basically only a handful of calories, and those calories basically come from exclusively protein.

its fucking gold man

>>40404817
So all your depressed posts were a lie???
You arent like me at all, im not encouraging you again, you are dead to me

Make a new thread