/plg/ - powerlifting general

wait is worthlessbro benchbro?

>muh sekrit chatroom

>>40411270
Metal gear is the best. Inzer and Titan can suck it.

>>40411317
TFW metal isnt ipf approved

>>40411270
is rotating your elbows inwards to emgage your lats a meme?
pretty much any good bencher i see bench with arms flared sideways

>>40411325
it is.

i deadlifted in their slippers in my last USAPL meet

>>40411325
That's how you know it's good.

>>40411292
Of course

File: Sheiko programming.png (2MB, 1502x1322px) Image search: [Google]

2MB, 1502x1322px

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/

>>40411335

Usually the decent is narrow and the push starts to flare for most people

File: disapproving_from_a_distance.webm (494KB, 720x404px) Image search: [Google]

494KB, 720x404px

>Californians are not Americans
Can't rebut tBh amigo

File: Dietmar Intro.png (75KB, 964x625px) Image search: [Google]

75KB, 964x625px

Week 1 Survey for the Project Dietmeme has been sent to the participants.
So check your email!

You'll be able to give feedback on recovery, volume, intensity, and many other things.

If you're not participating and want to try the 6-day fullbody volume program based on Dietmar's high frequency programming, you can sign up here:
https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

(recommended only for intermediate/advanced lifters)

>>40411317
Incorrect. Titan is.

File: bronson-005.jpg (77KB, 500x446px) Image search: [Google]

77KB, 500x446px

starting sheiko int large load on monday, doing it without the accessories.

File: Dietmar & Sheiko Volume analysis.png (134KB, 1335x605px) Image search: [Google]

134KB, 1335x605px

>>40411475

Remember to read the picture of this post! >>40411409
It's important :P

File: 1483856388908.png (250KB, 459x375px) Image search: [Google]

250KB, 459x375px

Anybody else wondering what all this is for?

>>40411523
It's for the discussion of powerlifting

File: 1487309978864.webm (1MB, 720x480px) Image search: [Google]

1MB, 720x480px

>>40411432
>we're a strong independent state we don't need no federal government
>spillway breaks
>pls gib federal funds ;-;

>>40411530
I just meant in general
>tfw I woke up today

>>40411523
Im too much of a pussy to kill myself.
So I just float with the wind.

>>40411544
Blogging about powerlifting?

File: fb-meg-squats-q-and-a.jpg (53KB, 800x418px) Image search: [Google]

53KB, 800x418px

>>40411544
>in general
Pound pussy and lift weight.

Quit over-thinking it faggot.

>>40411568
i wish meg squatted on my penis if you catch my drift

Suggestions for glute-focussed exercises that aren't barbell hip thrust or cable pull-through? Both of those work my glutes without a doubt but both are limited by practical technicalities, I never feel my glutes as being the limiting factor.
At first I thought I'll just stick with them but after a month and a half they still feel awkward and ineffective. Since I'm not aiming to be a world champ, I don't mind doing sub-optimal exercises that I like doing a lot more.

>>40411583
Squat and bench and deadlift.

>>40411317
Metal Gear?!

File: f5ed07da.jpg (87KB, 1200x900px) Image search: [Google]

87KB, 1200x900px

>>40411583
Glute bridges and that one 45° leg press by Scooby
https://youtu.be/imr3ktROh-E

>>40411470
Wrong. You ever wear lift in Metal?

>>40411523
you go out the same way you come in mang
just do what makes you happy till then

File: 16422673_1181360611913523_4117520313147755759_o.jpg (52KB, 480x853px) Image search: [Google]

52KB, 480x853px

>hit squat pr
>super excited
>realize if you had added 5lbs you'd have hit 2x bodyweight squat
>excitement being replaced with regret

>boardshorts will never squat 2x bw again in your lifetime
LOL

>the weekly discount code in Wendler's store is "TSAGrabsBalls"
Subtle........
>>40411582
I don't get it

>>40411701
BENIS IN VAGAJNA :DD

>>40411340
You bought slippers to deadlift in? You bought special footware for deadlifting? This is the most retarded shit I've ever heard.

>>40411715
You cant deadlift barefeet in some meets

>>40411715
>Oh my god you bought equipment to use in your sport!?!?!
>WHY WOULD YOU SPEND MONEY ON THINGS YOU USE TO DO STUFF YOU ENJOY HURRRDURRRRR??????

>>40411602
No. But it's no longer ipf approved

>>40411568
How old is that picture? She recently got pretty damn fat.

>>40411599
Lol how the fuck would tilting your body change anything?

>>40411583
Bodyweight glute bridges with long hold times (8-15 seconds)
Focusing on glute contraction and pushing the knees out. You'll feel it.

>>40411752
Fuck the ipf. I guess you're stuck with shitty gear.

>>40411772
Her weight fluctuates a lot. She's only good for the ass, but her spine angle detracts from it.

>>40411805
>titan super cent
>Titan super kat
>titan velocity
>shit

Lollll

>>40411715
Literally cost me about 10 bucks with discount code

File: Bild.jpg (2MB, 7500x1800px) Image search: [Google]

2MB, 7500x1800px

>>40411523
a lifestyle and body that puts me on the winning side of life. i also like the attention of others, which i get plenty with my body.
weightlifting gives me something to do in life, something i feel makes me a better person and i like improvement.
it feels great to succeed at something so many other people fail at. just today ive been asked "whats that? do you eat all that now? wheres your belly? do you eat something for dinner as well?" while eating like 1 kilogram of rice with bolognese, cauliflower and peas for lunch.
its amazing how clueless the majority of people are.

nobody will invest in you, except maybe your parents if youre lucky, so you might as well do it yourself

>eat more faggot

>>40411335
That's protracted scapula.

A protracted scapula can engage the lats some, but a depressed scapula will engage the lats more.

If I can low bar squat 150kg, front squat 100kg and bench 100kg with a pause how long might it take to CLEAN AND JERK 100kg?

Seems like a cool thing to be able to pick up 2 plates from the ground and get it above your head

>>40411843
Seriously though their bench shirts are complete garbage. Try some real gear if you get the chance.

Could one run shieko on a cut?

Currently weigh 120kg, should probably weigh 100kg.

Current tested maxes are 145kg binch, 200kg squat, 227.5kg deadlift.

>>40411654
>play lotto jackpot
>every number is off by one
>realize if you had +1 every number you'd have hit the jackpot
>want to kill myself
great thinking anon

>>40411893
also I weigh 95kg

>>40411893
you can already do it

>>40411905
>sheiko

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

68KB, 424x640px

>>40411905

Yes.

>>40411893

Depends on how long it takes you to learn the technique.

File: sheiko_huge_load.jpg (81KB, 640x1136px) Image search: [Google]

81KB, 640x1136px

why would he snapchat this to anyone

>>40411919
>>40411929
How long might I need to practice technique? Could I do it in like a month if I do it 30 min 2x/week?

>>40411929
You wish your face was that feminine

>>40411948
yes

File: 3ee483888ebea295e14710.jpg (322KB, 800x1130px) Image search: [Google]

322KB, 800x1130px

>>40411948

idk, it can take like two weeks to have "ok" tech.
Depends on how much you film yourself and try to improve.

https://www.youtube.com/playlist?list=PLGYKQZg-b1FaJbNrQrwYXkP0BVDKdTpPy

>>40411951

Don't bully. ;;

>>40411942
>>40411929
trappy pls swallow my cum

>>40411981
cool

>>40411986
thanks

File: 1487288762234.jpg (370KB, 1080x1674px) Image search: [Google]

370KB, 1080x1674px

>>40411942

Original pic without the cuck fetish shit.

File: JEB!.jpg (58KB, 662x800px) Image search: [Google]

58KB, 662x800px

>tfw diddlylift skills test
>tfw cutting
>tfw LOW ENERGY

>>40411929
Which sheeko would you recommend based on my stats.

>>40412013
>deadlift 1x5 174kg a month ago
>back injury
>cut
>can barely deadlift 170kg 1x

>>40412012
>>40411986
Trappy pls respond to me. I just want to ejaculate in your boi pussy inbetween sets.

File: 3ee483888ebea295e14742.jpg (251KB, 700x560px) Image search: [Google]

251KB, 700x560px

>>40412025

Advanced Small Load.

Boardshorts is doing that one as well, and according to him he "hasn't felt this good about training in a long time".

>>40411989

l-lewd

>>40411986
Don't post anime :/

File: 1308796382173.gif (2MB, 350x212px) Image search: [Google]

2MB, 350x212px

SO

MUCH

COFFEEEEEEEEEE

TIME FOR SOME ARM PUMP GRRRAAAAAGASGHSHGSFKAJGHASKFJDG

File: sss.png (793KB, 852x404px) Image search: [Google]

793KB, 852x404px

>tfw cut is almost over
Started it in january thinking it would take until late spring but I might just shred another couple kgs and finish off this cut in mid-march

Am I cutting too fast you guys reckon?

File: 1479524114183.jpg (66KB, 535x434px) Image search: [Google]

66KB, 535x434px

>>40412064
>l-lewd
You're okay Trappy, you're okay.

>>40412064
Thanks. Will report back in a few months.

File: 3ee483888ebea295e14735.png (275KB, 800x849px) Image search: [Google]

275KB, 800x849px

>>40412155

Oh btw, there were a few small mistakes in the spreadsheet. I just corrected them.
So download the spreadsheet again if you're gonna use that.

>>40412082

What's wrong with chinese cartoons?

>>40412090
Lol hey dino

>>40412206
I'm not Dino(he weighs like 70kg lmao) but I usually talk to him and we update eachother about our progress.

>>40412090

You didn't do a bulk? Usually you want to lift weights, then cut

File: 6154039_86f524767badf9861637d688fde3f5e1.jpg (24KB, 196x326px) Image search: [Google]

24KB, 196x326px

>>40412082
>don't post anime on an anime site
Also does anybody else fucking hate niggers irrationally? I fucking hate how dirty, loud, annoying, stupid and stinky they are.

>>40412090
How do you weight so much, you look like you have not touched a weight in your life.

>>40412223
added 50kg to my total on my bulk
I don't expect a manlet or regular sized human being to understand but I'm gonna need to get reeaally strong until I actually look big at my height.

>>40412232
read above
Pretty sure I look a lot bigger in real life

File: 1454370999688.png (103KB, 592x445px) Image search: [Google]

103KB, 592x445px

>>40412247
>weak twink lanklet rationalization
How embarrassing

>>40412261
hey kiddo, I know you're insecure that you'd be speaking to my belly button in real life but you don't have to project that on me
Ya know what, why don't we meet up in real life? Me and my friend P could teach you a lesson :) what city do you live in? I can drive pretty far, my lambo is fast.

>>40412247
>or regular sized human being
come on then whats your height?

>>40412277
205cm
I think that's 6'7-9"

File: 1473749797746.jpg (35KB, 600x675px) Image search: [Google]

35KB, 600x675px

>>40412272
Vancouver, BC. I'll be waiting for you at Waterfront.
>mfw adding another weak twink DYEL sex slave to my collection

>>40412064
im a better boyfriend then felipe

>>40412290
lmao nigga u like a giraffe hahaha

>>40412294
>you actually live close to me
I get off work at 4pm. Just need to go to my house in shaughnessy and shower afterwards and then I can come meet you.

6pm at waterfront station?

>>40412290
>cutting at that height
why even waste your time

>implying you arent lying

File: Its_okay_to_be_gay_lets_rejoice_with_the_boys_in_the_gay_way.jpg (185KB, 1000x1333px) Image search: [Google]

185KB, 1000x1333px

>>40412330
>shower first
What do you think we'll he doing anon?

>>40412090
you looked better as 100kg
your fat hid your child bearing hips
also why are you cutting

>>40412199
Thanks. Should Irun through each prep cycle (not competing until autumn at latest), adjusting maxes as necessary? Or do I adjust maxes at the end of a prep cycle. I need sheiko for dummies.

Help this poor fat man who's lost enough gains to 531.

>>40412331
Okay I was kidding. I'm 195cm which is 6'5 I think.

>cutting at that height
What
why wouldn't I cut just because I'm tall

>>40412347
Damn you actually managed to hit me right in my insecurities.
>tfw
:(

>>40412346
I'm meeting two tinder girls for a night out on the town after I deal with you, kid.

>>40412358
>why wouldn't I cut just because I'm tall
because you know yourself you have to get a lot bigger

>>40412290
201cm bro here.

what are ur lifts like?

lads
wawtt
wawltt
wawet
wawft

File: 3ee483888ebea295e14823.jpg (119KB, 721x938px) Image search: [Google]

119KB, 721x938px

>>40412350

You have a skill test at the end of prep 2. So you can do prep 1 -> prep 2 (8 weeks) and repeat, or prep 1 -> last week of prep 2 (5 weeks) repeat.

>>40412366
Yeah but don't you think that 2 months to shed off some fat and increase wilks is worth it?
Also I read that you'll be gaining more muscle compared to fat when you're leaner(from strengtheory or lyle mcdonald or something).

>>40412374
I lied. I'm 195cm.

File: 1456266190790.jpg (125KB, 587x700px) Image search: [Google]

125KB, 587x700px

>>40412364
>he thinks he'll walk away
Lmao all you'll be heading to is my cellar, silly weak twink.
Pic related, its you for the foreseeable future.

>>40412396
Well I didn't lie. question still stands what are your lifts ?

>>40412396
>increase wilks
unless you are cutting for a comp you are not increasing wilks

File: 3ee483888ebea295e14802.jpg (406KB, 800x1131px) Image search: [Google]

406KB, 800x1131px

>>40412396

>increase wilks is worth it?

I don't think you know how wilks work and what it's purpose is.

>>40412404
He won't answer you breh. Weak twinks chat all this shit online but when somebody asks about their lifts they either shuts up or estat.

>>40412404
100kg bench paused
150kg squat
and I've maxed 175kg on deadlifts but some nagging back pain has stopped me from doing them the past few months.

How about you? I don't really feel like my height has limited my strength gains in any way.

>>40412422
>>40412421
When I eventually compete I'll be at a good bodyfat instead of having to cut down 15kg to not be a fatass.

>>40411789
>t. biomechanical retard

Don't comment on things you don't understand faggot.

placing yourself at an angle means your hip is no longer moving strictly in the sagittal plane. The glutes, having multiple attachment and insertion points along the pelvis and femur, act in a multiplanar fashion.

changing the movement to bias hip extension and abduction, as well as placing a valgus stressor at the knee, means they work harder.

>>40412436
Height hasn't stopped me much, it has made certain lifts different than how shorter people would do them for sure like closer grip on bench etc.

current lifts

192.5kg deadlift
140kg squat
I don't have a current 1RM for my bench but it's around 110-120

>>40412422
Will you give me the survey responses as well?

>>40412491
>stronger than me
can't beat 2m+ mustard race
How much do you weigh?
I think after my cut I'm gonna bulk up to like 115kg over the course of like 1-2yrs.

Give me some meme upper body lifts to do for my memelift day.

>>40412520
somewhere around 250-270lbs currently

File: Isley 300kg Deadlift.webm (3MB, 800x450px) Image search: [Google]

3MB, 800x450px

>>40412492

Sure! ... If people respond to it hahah

File: sissley.jpg (249KB, 879x766px) Image search: [Google]

249KB, 879x766px

>>40412685
>hot pink socks
Wew lad is he trying to tell us something?

File: Screenshot_20170217-134438.png (2MB, 1440x2560px) Image search: [Google]

2MB, 1440x2560px

>>40406032

>>40412693
Is this real?

File: miu_stroke.gif (284KB, 450x253px) Image search: [Google]

284KB, 450x253px

>>40412704

https://www.vice.com/en_ca/article/getting-wasted-on-cum-cocktails
Found article written by trappy :-DD

>>40412792
disgusting

File: DiaperSquat250kg.webm (3MB, 1280x720px) Image search: [Google]

3MB, 1280x720px

did 4x2x240kg squat today lads :) Felt good save for a couple misgrooved reps which went up fine nonethelss

No offense but how do you unironically call yourself a man with forearms lesser than 14" in circumference?

>>40412985
your fat rolls dont count

https://youtu.be/iPtPo8Sa3NE

File: cockov.webm (895KB, 432x360px) Image search: [Google]

895KB, 432x360px

>>40412522

Half-bench press
Bench Press on bosu balls
Snatch push press
T-bar press
Hips-up Floor Press
Push Jerk

Tsunami barbell rows
One-arm lat pulldowns
Back extension rows
Kroc rows
Hand-and-a-half chinups

>>40412792

>being this afraid/disgusted by cum

Def not mine.

>>40413062
>Snatch push press
>kroc rows
>meme
God you really are a fucking dipshit

>>40412792
What the fuck

>>40413062
kroc rows are good.

File: n-no_homo19.png (1MB, 1199x1256px) Image search: [Google]

1MB, 1199x1256px

>>40412792
>ugh there's alcohol in this?!

>>40413062
you're a degenerate cumslut

what the fuck has /plg/ become

In for not being able to hit 98% of my estimated deadlift max

>>40413230
Did it take you this long to notice? Just leave. What's there here worth staying for?

File: Yusuke Suzuki 150kg x5 halfBench.webm (2MB, 640x368px) Image search: [Google]

2MB, 640x368px

>>40413128

All lifts I listed are good. Except maybe tsunami barbell rows.

File: 09-roll-safe.w1200.h630.jpg (107KB, 1200x630px) Image search: [Google]

107KB, 1200x630px

>>40413238

You can't fail your maxes if you never test them.

>>40413238
Sumo: Not even once

I'm hung over wubba lubba dub dub

>>40412389

>wawtt
Friday is my only day off from the gym, so I'm training homework and league of legends.
Tomorrow is my last deadlift session before a deload, though, so that'll be fun, and I'm doing strongman stuff on Sunday.

>wawltt
I've had Lethe by Dark Tranquillity stuck in my head for like three days, so that.
Also, RHCP.

>wawet
Steak, chicken, rice, mozzarella, mushrooms, and broccoli. Same as most days right now.

>wawft
I'm tired. The fatigue is building up, and I'm starting to have trouble sleeping.
>tfw needed caffeine for every session this week
I'm also missing >tfwqt3.14azngf

How are you, friend?

Trappy are you single I live in Brazil and I'm big and strong and a good top.

>>40413230
Ive been too busy and it's no longer made in my image

>>40412693
Damn isley got fat wtf

>>40413265
dirty whore

>>40413230
Ditch plg and join the discord!
p-pls reply

>>40413230
i cry everytime

I've watched strong man general die
I've watched bodyweight general die
I've watched strength training general die
I've watched Olympic weightlifting general die

I'm watching powerlifting general die

All in all, /fraud/ was the strongest general it seems

>>40413319
I'm doing good, brother. Squats and Spoto and farmers walks for me today, and sexy fancy date tomorrow for lunch.

Strongman stuff is always good, have fun on Sunday. Do circus DBs.

>>40412942
Mirin' hard lad.
>>40413230
absolute garbage thanks to the tranny. stay away lad you actually lift heavy things and seem to have decent mental health so you should peace out.

>>40413230
the discord is way more comfy

>>40413393
well /fraud/ is posting hot girls general. Hard to kill that, everyone loves hot girls.

>>40413230
All the good trips left (no, Isley doesn't count as a good trip, he spews too much shit), so now it's just a bunch of weak, irrelevant tripfags and some anons.

>>40413393
They've just embraced the shitposting.

>>40413400
Sounds like a solid session.

>circus DBs
I already have one bad shoulder, I don't want to wreck the good one. Barbell movements only. Circus dumbbells do look pretty fun, though...

>>40413417
If only we did that here, unfortunately power lifters like cartoon pictures of little boys in skirts.

>>40413429
>Circus dumbbells do look pretty fun, though...
They make you a better person.

>>40413417
>everyone
not our friendly powerlifting coach

/fit/ is a complete joke compared to what it used to be like

File: thalita (5).jpg (45KB, 445x640px) Image search: [Google]

45KB, 445x640px

>>40413393

>I'm watching powerlifting general die

/plg/ is growing, not dying.
The worst is in the past.

>>40413401

>thanks to the tranny

You're welcome. It's not every day that you get a member of the community as dedicated to saving this shithole as I am.

>>40413417

>everyone loves hot girls

Untrue.

>>40413462

This is a blue board mate. At least post SFW.

>>40411583
Glute activation changes based on the degree of external rotation and on the degree of knee flexion.

Hip extension usually works on the lower portions of the glutes near the attachment on the femur generally while adding external rotation causes the superior portion (and glute medius) to increase in activity.

If training for a squat, the best way to practice that would be a good morning, but if you are deadset on a glute bridge try and mimick your knee flexion and squat stance.

>>40413432
>power lifters like cartoon pictures of little boys in skirts.
there's nobody who actually lifts heavy weights who posts that trash. only delusional cross dressing freaks who have no friends in real life

>>40413486
>as I am.
>I I I
>me me me

File: 1467898637349.jpg (158KB, 1280x853px) Image search: [Google]

158KB, 1280x853px

>>40413486
Mine was as much sfw as yours, everything is hidden.

>>40413238
Also in for popping blood vessels in your eyes when failing deadlifts

>>40413271
Kek

>>40413462
>>40413506
too young
you are as bad as trappy

>>40413516
How much did you diddy?

File: somik-chan 3.jpg (48KB, 500x403px) Image search: [Google]

48KB, 500x403px

>>40413506

You know that's not how it works.

>>40413500

Yes I would appreciate if you'd stop talking about me on every post you make.

File: 1483470711346.jpg (94KB, 1080x1080px) Image search: [Google]

94KB, 1080x1080px

>>40413520
if you dislike girl I'm posting feel free to post yourself. I'm not into 40s.

>>40413528
He didn't
:^)

>>40413401
>stay away lad you actually lift heavy things and seem to have decent mental health so you should peace out

why the fuck would u want the good trips to leave?

>>40411948
Practicing technique never stops.
You never perfect it.

You get close to it, and then you add weight, it gets harder to maintain

Some people are genetically gifted and have great motor learning and control within a few weeks, but then they develop a bad habit without realizing it, and some people by watching you do it once with 2 cues can do it nearly perfect every time

>>40413528
Couldn't even get 460 off the ground senpai. Too exhausted from Wednesday and too much of a GDE. 425 felt fucking hard as shit, meanwhile last week I did 410 3x2 no problem.

File: Ct8p-6oWgAAkhfF.jpg (145KB, 1200x1200px) Image search: [Google]

145KB, 1200x1200px

>>40413538
I would appreciate it if you occasionally talked about lifting.

I'm doing some slingshot bench today. Probably some easy doubles at 300. Should be a good day. Would you like to talk about any of your lifts?

>>40413561
Jesus dude. How is your DL so bad, at your height you have like a 4 inch ROM

>>40413572
I'm just fatigued, I've done 420x5 before

>tfw still don't know what's GDE

>>40413583
look at yourself
now you know

>>40413486
>everyone loves hot girls
>untrue
lol

>>40413486
E-mail.

File: 1457512031622.jpg (51KB, 720x480px) Image search: [Google]

51KB, 720x480px

>>40413567

I talk about lifting in 90% of my posts.

Lifting:
>>40411409
>>40411461
>>40411501
>>40411929
>>40411986
>>40412064
>>40412199
>>40412395
>>40412422
>>40412685
>>40413062
>>40413265

Not lifting:
>>40413486 (still /plg/ related)
>>40413538

I'd appreciate if you talked about lifting in 90% of your posts as well.
And mentioning which lifts you did or are going to do is the lower level of "lifting talk" that you can possibly do. At least try to be interesting.

>>40413583

Genetic Dead-end

>when one of you favourite trip friends has become an orbiter

>>40413486
>/plg/ is growing, not dying.
>The worst is in the past.

My sides.
Every respectable tripfag has already left this shithole and only weak bozos stay.
Quality of /plg/ will never be the same, deal with it

>>40413642
why are you posting pictures of trannies in power lifting general
im gonna leave plg and leave my house and forget about this place bye

File: 1466513670121.jpg (110KB, 720x960px) Image search: [Google]

110KB, 720x960px

>trappy ran the italian stallion out too

>>40413642
No, all the other trips talk about lifting. You only talk about programming.

For every 1 Trappy post, off-topic or on, there's MINIMUM 3 shitposting off-topic anons bitching in reply

But they never complain about that

:thinking:

sheiko w4d1
FS: 3x3 325

BN: 2x3 320

BS: 3x4 @ 395

I did that yesterday, and when I was doing my sled sprints today I swear I could feel all 5 of the muscles in quints

(https://www.ncbi.nlm.nih.gov/pubmed/26732825)

>>40413672
Me? If so, fuck you fAm, I'm not orbiting anyone.

>>40413775
nah mate its trappy thats ruining it, not all the whiners and shit posters XD

>>40413790
Yes you are lmao
Beta orbiting fuck

>>40413790
im afraid so friend

>>40413790
I dont actually follow any of this drama but if youre not orbitting (what does this even mean) then why are you posting about it

Im going to guess that is when someone bothers you and doesnt take the hint to leave you alone?
Ill google it.

File: 1465586766851.jpg (100KB, 1125x1038px) Image search: [Google]

100KB, 1125x1038px

ok I see I stopped posting and it's shit again

i want to orbit the trannys dick with my lips

>>40413815
I asked because it was posted right after I posted.

File: Screenshot_20170217-162011.png (451KB, 1440x2560px) Image search: [Google]

451KB, 1440x2560px

Having fun next week senpai, also adding in a 4th day, consisting of

Deads to knees 4x2 80%
Ohp 5x3
Paused deads 4x2 75%
Bulgarian split squats 3x8

>>40413925
>falling for the sheiko meme
>not staying with the c6w + 3xintmed

lost my respect smdh

>>40413868
ill miss you friend, it was a good run while it lasted

>Powerlifting
>lel
https://www.youtube.com/watch?v=tAAAbwEtZRo

>>40413925
im super amped for chest muscles and halting deadlift to knee

>>40413931
C6W is too much for me to recover from during school at this point senpai

>>40413950
>Not doing your own accessory work instead
Costanza.jpg

the 5x11 front squats and 9 sets of bench took me 2 fucking hours so i couldnt finish my workout so now i have to do some monster 3h session tomorrow with those fucking splitsquats

i swear PM is just some inside joke

>>40414021
Tbh pm has been p easy so far, moderate training loads at best. Step up your conditioning lad.

>>40414052
yeah im not that sore and im recovering fine, but the sessions itself are just the opposite of fun imo and take a fuckload of time to plow through because every exercise has like 6 sets


and yes im a fatass with no cardio who needs to rest a lot between fucking 10 rep deadlifts and what not

I've jacked off about a dozen times a day, every day this past week.

What's wrong with me

>pressed for time
>giant setting 80% Spoto 5s with 50ft farmer's walks with straightarm lat pulldowns
>no rest
J U S T

>tweaked something in my groin when benching
Sometimes....

>>40413940
Stoooop

>>40414088
>Stoooop
;_;
https://www.youtube.com/watch?v=3JWTaaS7LdU

Have any of you focused on increasing your OHP on 5/3/1?
What did you do for assistance? 3x5, 3x10 5x10 or what? I do the assistance on bench day, but I can't figure what's the best.

File: 1475543066301.png (50KB, 255x204px) Image search: [Google]

50KB, 255x204px

>>40411270
>eq edition

EQ is breddy gud, I hear Louie Simmons has been on it for decades.

Doing my first day of Sheiko begginer.

Can't bench or anything bcsuse of my shoulder.

So I'm doing stiff legs instead of bench today (same intensity, half the volume).

What other kind of other stuff do you reccomend, other than shoulder rehab stuff to replace all upper body work.

>>40414067
The reps are gonna get lower, I hope.
#buildmomentum #doyourjob #thriveinit

does the 3xintmed bench gains ever stop??? 6 weeks in a row i've gotten 9's on the AMRAP

>>40414145
are you able to do board bench?

File: Sumo260kg.webm (3MB, 1280x720px) Image search: [Google]

3MB, 1280x720px

>>40413642
I appreciate what you do for this general, I really do, you provide lots of insight on many topics (really liked the lat activation in the diddly that you did desu), help newbs a lot (to which I can't be arsed answering anymore). I think you know your shit really well, the problem is dem animu and trap pics, like this one. I personally don't have a problem with it, really doesn't bother me at all. The problem is that it's a juicy bait for all the trolls and horny people out here, which inevitably derails the thread, making this place a little bit shittier.

Anyway, back on topic, I'm riding the gains wave, tomorrow I'm going for 4x2x250 diddly, should be ezpz but I'm still excited desu. Hope the weight cut doesn't ruin everything at the actual comp I have in mid march

>>40414328
>criticizes lewd anime pictures
>posts that ASS in the same post
wew

>>40414328
good luck lad
you still
>junior?

btw say hi to phil for me will ya

Any scottish powerlifters here?

>>40414355
>>40414355
Homo

>>40414328

'mirin technique. like, perfect timing of legs lock out first followed by your back. jelly.

>anglo saxons could make complex metal works and wrought iron fortifications
>none of them thought to make a barbell and a squat rack
what the fuck lads

>>40414355
>ass
lad its all about that back

>>40414368
just ask the question m8

File: 1461362199428.png (239KB, 406x457px) Image search: [Google]

239KB, 406x457px

>>40414370
fuck you weasley
if you cant appreciate nice glute development, you are the HOMO

I'm 6'0 and 95kg, I downloaded my fitness pal and put my exercise levels as "light".

Its saying I need to eat 2300 calories to lose .5kg a week.

Does this seem correct to you?
My goal isn't to lose weight really, I just wanna get as lean as possible so I can lean bulk.

Fell for the bulk meme for too long :-(

>>40414382
It would have been monstrously expensive

>>40414021
I'm going to a normie gym today to bang out split squats, rows, pulldowns and likely some arms and shoulders too for the PUMP

10 REPS ON ALL LIFTS ON ALL DAYS CMON

I have a feeling next week will be 7x11 instead of 6x10.

>>40414366
yeh, still a filthy junior for this year.
>>40414378
Yeh, it's really important for me to properly lock my legs and leave a tiny bit of space between the bar and my legs when locking my hips, else I start grinding against my thighs and makes lockout 10x harder

>>40414393
how? they used metal a lot in their constructions

>>40414391
Do sheiko

when doing sumo how wide should grip be? If i keep it narrow-ish then it feels almost impossible to lockout. If i take it slightly wider then the biggest limiting factor of the lift is my upper back strength. What should i dooooooooooo

>>40414401
Please no. I barely survived those 6×10 squats

>>40414403
Are u going to belarus this year?

>>40414104
We were gonna watch The Guardian together ;_;
>>40414433
Fwiw, I have a finger on the smooth part.

File: fit-girls-500-7.jpg (32KB, 500x666px) Image search: [Google]

32KB, 500x666px

>>40414328
Please don't Cyberbully. The gentleman that you are referencing is extremely sensitive, temperamental, and could potentially be a danger to himself.

I appreciate your on topic posting and gentle banter. I also appreciate that you are not a butt hurt cunt.

I find your strength, your looks, and your temperament very attractive in a non homosexual way. Post on, brother.

I'm 6'0 and 95kg, I downloaded my fitness pal and put my exercise levels as "light".

Its saying I need to eat 2300 calories to lose .5kg a week.

Does this seem correct to you?
My goal isn't to lose weight really, I just wanna get as lean as possible so I can lean bulk.

Fell for the bulk meme for too long :-(

>>40414569
95 kilograms at six foot tall is basically anorexic.

>>40414569
If you don't know what your maintenance calories is, then just eat a consistent amount of calories and see if you gain or lose weight. It'll only take 2-3 weeks to see a trend if you're consistent.

>>40414321
I wouldn't want to risk it right yet.

OHP, push press, face pulls, external rotation at 90 deg, all kinds of things have the potential to irritate my shoulders right now. I'm just that dysfunctional I guess.

I think I need to be very careful not to irritate them further.

I'm hoping to start pushups and partial ROM bench in a few weeks.

>>40414601
k

>>40414602
whats your injury lad?

try chinese bench with slow negatives if you can handle rowing.

thank me later

>>40414403
What are you going for at yuros in a month?

>>40414450
gonna go to yuro classic's in denmark!
>>40414672
I'm aiming at 275-180-290, but I'd be happy with a 730 total nonetheless

>>40414689
DAJEEEEE ROCCO

File: Shoulders & Scapulae.png (535KB, 839x2000px) Image search: [Google]

535KB, 839x2000px

OC

>second week spent working abroad on project
>finally get home again and realize the last time i touched a weight was the past weekend
jfmsu, i hope everyone is doing better than i am

>>40414757
But where's the trap?

File: 1485995068527m.jpg (71KB, 1024x666px) Image search: [Google]

71KB, 1024x666px

>>40414777
Its posting

File: 1455768728718.png (136KB, 232x375px) Image search: [Google]

136KB, 232x375px

>>40414777

>>40414737
PORCO DIOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO
>>40414757
noice, when I do pullups I like to start protracted and retract as I bring my chest to the bar, also in horizontal pulls. Unlocking dem scapulae feels rlly good after benching

>>40414401
Gonna be a bit disappointed if its just linear periodization and nothing experimental.

File: Dietmar Preview 4.png (5KB, 553x65px) Image search: [Google]

5KB, 553x65px

>>40414806

>not doing project dietmeme for actual memes

File: I_love_candy.png (858KB, 1600x1597px) Image search: [Google]

858KB, 1600x1597px

>>40414794
Much more readable now thanks trappy
>>40414791
>mfw that entire fucking Bogpill rant

>>40414806
Have you seen all the movements are up for the next two months on the site? The lifts are set up like rts intermediate for me. 4× bench 3× squat 2× deadlift. Might depend on your training group for it though

>>40414827
That podcast was the most entertaining/confusing 3 hours of my life

>>40414796
Adesso che sono finiti gli esami non hai piu scuse, devi venire a Milano

>>40414757
Unironically informative

>>40414791
Alex Jones is WOKE

https://www.youtube.com/watch?v=GInZ4oQhhzE

File: 1459675996924.gif (2MB, 320x240px) Image search: [Google]

2MB, 320x240px

>>40414819
BOSUUUUU BALLLLL. JESUS CHWIST!

File: Dietmar 7.jpg (19KB, 316x420px) Image search: [Google]

19KB, 316x420px

>>40414849

the 5/3/1 program im on is 7 weeks, with 2 3 week 5/3/1 cycles and then a deload week at the end.
However, the first and second 5/3/1 cycle have the exact same weights for the exact same reps. Is this correct or should it be different?

>>40414819
Holy meme batman. I can't wait for some anon to blow out his acl doing that

File: Dietmar memes Walgermo warmup.png (2MB, 1105x890px) Image search: [Google]

2MB, 1105x890px

>>40414879

>not swallowing the bosupill

Not gonna make it.

>>40414868

>exact same weights
Probably not right. 5/3/1 has an increase in training maxes between cycles, right? I can't remember the exact way it's done, since it's been a while. Still, though, do that.

>exact same reps
The last set is labelled "5+" or "3+" or similar, yes? This means "that number or more". You do the set with as many reps as you can safely do.

>>40414830
4x bench 3x squat and 2x diddys for me too. Cant wait to see what mike is up to.

>>40414916
so is it expected that I will be able to get more reps on it during the second phase?

>>40414757
Your Enthusiasm is noted in your cut and paste skills, but I ask you, for what purpose?

Nothing in that infographic is applicable to powerlifters within this General

>>40414923

If you're not getting more reps with the same weight, or more weight for the same reps, then you're not getting stronger, and the program needs to be adjusted.

It might take a cycle or two to start working well, though, especially with the way Wendler does training maxes, so don't freak out if you don't get more reps/weight immediately.

A rep-max calculator is good for this (for most people). The most common formula is this one:

(weight lifted)*(1 + reps/30) = (estimated 1RM)

It's only a rough calculation, but it can be a useful tool for comparing lifts week-to-week.

>>40414921
I'm feeling like it's gonna be linear and the actual experiment is how people of different training ages respond to different programming.

>>40414868
If its beyond 531 its incorrect

>>40414979
I'm hoping to see at least some of the more exotic protocols. I believe has some new things up his sleeve

>>40415015
I hope you're right. Everyone in plg needs to post their training weeks tomorrow so we can see if we're in different groups

>>40411654

>add impulse 5lbs to make arbitrary goal
>snap city
>back to the couch

>>40414757
Cool post, Im just curious to who actually things to keep their scapula retracted in the press.

like every novice Ive taught from scratch they've never done it

if I asked someone to do that with nothing in their hands they would look at me like I was retarded.

its a good post but I dont make infographics describing the sky as blue ya feel

wtf i did bosu ball squats like trappy told me and now my ankle is broken.

>>40415157
Kek

>>40415157
What, have you not accepted your role as trappy's lab rat yet? Casualties are expected.

>>40414616
Anterior pain and tenderness. Supposedly caused by instability (shoulders are too mobile as well)

When I bench I get a sometimes get pain in the front of the shoulder. But usually its a pain in the back, the next day, along my back (rotator cuff muscle?).

I went to the physio and she just said my stability and scapular movement sucks, and gave me a few excercies to do

File: the outsider.jpg (29KB, 245x400px) Image search: [Google]

29KB, 245x400px

going to bed early so i can get to the gym early
another lonely night
oh well

>>40415089

It's come up repeatedly here on /fit/. If I had to guess the reason it'd be people taking bench cues and assuming they apply to all pressing (similarly, I've seen a lot of squat advice applied to deadlifting as well - including the advice to keep your scaps back).

My wrist won't heal so I officially quit bench.

Now I can focus on my dreams of a 2pl8 strict curl

To squat or not today

Hmm

>>40415461
just fuck my tendons up senpai

File: hug.gif (144KB, 354x369px) Image search: [Google]

144KB, 354x369px

>>40415454
Love you lad, sleep well, and enjoy my virtual hug.

If you ever wanna talk just HMU

>>40415475
very sweet of you, made me smile
Thanks lad, i'm off now

I love benching and I don't care who knows!

finally just going to go to a physio now that i have impingement in both shoulders

>>40415461
Why not just invest 12 weeks into doing nothing but deadlifts instead of memes?

>>40415546
That's actually what I'm doing, so yeah :-)

>>40415554
Here's how you're gonna do it:

>Top set of 5
>Pound out triples till you fall over and die at same weight
>???

Once my back heals I'm going to do this in hopes that my DL shoots up 90lbs in a month.

>>40415546
>memes
real ironic coming from someone whos eating nothng but chicken

>>40415562
I'm confused, this once a week all on the same day?

File: 1482509023196.jpg (91KB, 1280x720px) Image search: [Google]

91KB, 1280x720px

>>40415466
Squat everyday.
In fact, don't do anything other than squats.

File: 1485223559655.jpg (56KB, 340x565px) Image search: [Google]

56KB, 340x565px

>>40415564
It's chicken AND egg whites you silly shit. Also, it isn't a meme if it works ;')

>>40415583
Don't actually do this, I was just joking. Sort of. I do want to actually just go balls to the wall and try it. It's more or less Gnuckols 2x beginner deadlift

I'd do it once a week on same day and then some accessory work for my weakness on Fridays.

>>40415602
lol you take 6 hot loads on your face faggot yeah thats right i told everyone here just as yo asked me not to tell anyone

File: 1411442478112.jpg (67KB, 1280x720px) Image search: [Google]

67KB, 1280x720px

>the SPORT OF POWERLIFTING

File: Norsefat short hair.png (450KB, 547x583px) Image search: [Google]

450KB, 547x583px

Is pic related actually norsefat or am I missing a joke?

WHO IS THE MAN KNOWN AS TRAPPY-CHAN??

File: 1pmSo95.gif (974KB, 500x250px) Image search: [Google]

974KB, 500x250px

>>40415719
y-yes

>>40415732
I need that sex tape you made NOW

File: Glecs7A.gif (2MB, 540x309px) Image search: [Google]

2MB, 540x309px

>>40415787

>>40415808
$100?

File: Concord bants.jpg (111KB, 952x640px) Image search: [Google]

111KB, 952x640px

Important

>>40415732
You look gud with that haircut senpai

i maxed then restarted candito and now after day one and two im sore as fuck

is this normal or did i fuck up. somewhere

File: 3ee483888ebea295e14821.png (137KB, 247x291px) Image search: [Google]

137KB, 247x291px

>>40415732

Looking hottie tbqh senpai.

>>40415848
I took a whole week off every time I finished a cycle

>>40415857
i took 2 days off from the last workout

week 5 has so many off days i didnt want to take more than 2 in a row week 6

>>40415848
>Didn't take a deload week
You're gonna have a fuuuuun time bud

>>40415869
>>40415869
>>40415869

File: smdh.jpg (15KB, 328x409px) Image search: [Google]

15KB, 328x409px

>>40415868
GOD DAMN IT

>>40415857
>a cycle
Shut up faggot

File: pepe78.png (173KB, 373x373px) Image search: [Google]

173KB, 373x373px

>>40415878

Someone make an actual plg thread please?
Thanks.

>>40415889
dont worry I already have!

>>40415873