/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/

>>40427566

>on a ppl PROGRAM
what the fuck is wrong with you?
why do you keep typing up half thoughts? can you not finish a sentence?

TELL ME WHY ITS WRONG YOU FUCKING NIGGER

>>40427585

Here's what's wrong with it >>40426396

>>40427569
That pic must be of a manlet.

>>40427622
3. Where is Candito?

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>>40427622

I posted the link to the thread with my trip off so you could see it.
And you here right now.
So what are you complaining about?

>>40427583
What is that in the pic? PVC pipe? Do they start off with a smaller diameter pipe then work up to bigger? I'd like to know how to increase my arch. I literally have no arch.

>sport

>>40427569
>maybe if I draw a fancy diagram people will see that powerlifting is a nuanced and skill based sport

>>40427678

Yes and yes. Some guys prefer to use foam rollers or similar but the basic point is the same.

>>40427688
Do they just do it in their warmups or something?

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>>40427655

Gosh, you people really a full of egg shells aren't you.

I'll turn my trip off for you next time.

>>40427678

Yes. You can use foam rollers as well.

Start doing pic related every day, 6x per day. It's a gymnastics stretch, and Sheiko recommends it for improving the bench.

You start doing it with the support of a wall, like it shows on the right side. You go down slowly, as far as you can go.
Eventually you'll be able to go all the way down, and do it without the wall support, like the girl on the left.

>>40427702

Usually. And typically they'll go up to the bigger pipes as they warm up (depending on how mobile they are cold).

>wrapped a resistance band round my legs for the first couple sets to activate my glutes better
holy shit
this feels like magic
STRONGLY recommend

>>40427585
1. I'm not a nigger
2. It's not a program

Program is your sets/reps/volume distribution/progression model/exercise selection etc

saying "I do ppl" tells us nothing at all

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>warming up for max day
>miss 60kg
>oh_boy_here_we_go.png
>wind up hitting 11kg pr on snatch, 8kg pr on C&J

what even is WL?

>>40427727
do i buy a hip circle

>>40427754
i just used a wodfitter resistance band, i might buy a hip circle now though

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>>40427708
Why is it so hard for you to understand that literally no one besides isley actually like you?

>>40427803
George really is one weird faggot

>>40427824
projecting what?
every anon shits on you, it's a fact

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>there is only one anon and isley in plg

>>40427863
there has been at least 3 of us telling you to fuck off in the last 5 minutes

>>40427877
Me

>>40427888
Thanks buddy

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>>40427863
Trappy i seriously cannot imagine living with your denial. Why is it hard for you to get that we dont want you here. Reddut is designed for people like you, why do you keep coming here? Whats in it for you? I just want to understand you.

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>3 = everyone

help

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>>40427900

Here.

Regarding SS, can I replace power cleans with db rows and add pull ups to squat/ohp/deadlift day? Rippetoe says there's no point to doing cleans if you can't catch the bar and I don't have the money to get coached in oly lifting, so since I can't do the movement and don't really care about explosiveness I'm not going to waste my tome. I also want to work my lats more.

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>>40427909

>>40427909

BB rows might be better, depending on what you've got available. Your deadlift might suffer a bit as a result but it might also improve.

It's a pretty damn easy movement though.

>>40427896
in 5 minutes
stop this denial
there may be some noob anons who have some sympathy for you, amplified by the fact of you being a trap, but anyone who actually lifts here (except islet, but he's a special one) wants you out
it's that simple

>>40427896
I'm going to crush your skull in my hands until you die

>>40427912
Why chin ups instead of pull ups?

Trappy I love you and want you to keep posting.

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>>40427950

It's easier.
If you wanna know more, pic related.

>>40427928

>being this new

Time to go back to lurking friendo.

>>40427915
Trappy will use a bot

>>40427909

If you're too much of a pussy to do power cleans, you can replace them with speed deadlifts or high pulls.

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>>40427970

>implying I even care about strawpolls

Everyone knows how easy to manipulate those things are.

>try to have legitimate discussion with tranny about sumo deadlifts yesterday
>I point out that he was wrong about something he said earlier in the thread
>he tells me to 'stop trolling him'
Remind me why this cunt is liked again?

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>>40428000

Uh, sorry, can you link the conversation?
I don't remember any of it, but I don't dismiss people unless they're saying really dumb stuff and being stubborn.

>>40427896
>>40427908
>>40427912
>>40427961
>>40427992
>>40428011
Please answer >>40427893

>>40428011
>only dismiss people when they are stubborn
>stubborn
>Trappy chan
>saying others are too stubborn to talk with
I'm done.

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>>40427961
Did you actually just call someone new?
Didnt your faggot ass show up in august?

Listen just keep reporting his posts for avatar fagging. Just keep getting him banned.

The crusade against the faggot trappy starts now.

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>talking to anon
>he says the earth is flat
>ask for citation
>anon gets mad and throws a tantrum

Classic.

>>40428039
the earth is flat you fucking retarded nigger

the physics behind a spherical body moving that fast through a vacuum is literally preposterous

there is a reason Frisbees fly better than musket balls

>>40428049
this has to be one of your worst baits


and thats telling a lot

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>august

>>40428068
When did you show up then? Not just use meme arrows to dimiss shit, actually reply. When did you show up?

>>40428049

Hey remember when you were panzerfatty?

Me too.

>>40428063
you think I'm baiting and thats the funniest part

I will 100% throw down with you right now why the earth is fucking flat and I will destroy you like I do everyone

>>40428075

I'm not sure you can expect him to comprehend the difference between a sphere and an oblate spheroid.

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This thread rn https://www.youtube.com/watch?v=sR__AvCwnaQ

>>40428084
So the earth being flat would mean gravity isn't a thing, or do you have some other explanation for how gravity works?

>>40428104
This faggot
You wont even respond to anyone asking legitimate questions. Youre just deflecting.

>>40428084
you don't destroy anyone.

everyone that visits plg somewhat regularly knows that ur just an attention craving asshole

people very rarely actually take you seriously. which is kinda sad on its own desu.

btw, being a weightlifter isn't impressive when you can barely squat 4plate and have the upperbody strength of a prepubescent quadriplegic girl

>>40428116

Gravity isn't real you fucking dingus.

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>>40428116
>relativistic effects are only account for when a sphere is in play

>>40428116
Dude gravity is just a theory, it doesn't even exist

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>>40428124
blah blah blah

I own a piece of your mind and you will never get it back

blah blah blah

I will forever be in your subconscience

blah blah blah

how does it feel

blah blah blah

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>>40428049
>>40428049
>the physics behind a spherical body moving that fast through a vacuum is literally preposterous
>there is a reason Frisbees fly better than musket balls
4/10

>>40428084
he's doubling down, we'll see how this one plays out, but for now I'm gonna downgrade to a 3.

>>40428048
>>40428039
so which of you think it's flat

also this whole discussion is because of Kyrie Irving right?

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>>40428094
Gotta put the resident chemfag retard in his place once in a while before he gets cocky desu.
@40428134
>not even wrong
Lmao

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>>40428142

You, I like you.

Lol, jk ur a fucking dingus

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>>40428151
just bee yourself MA

>>40428126
>>40428140
The effects of gravity = law
The mechanism behind gravity is theory
The existence of the law of gravity makes planets spherical

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>>40428159

I am, it involves drinking, which I'm doing right now. How much does that trigger you?

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>>40428123

What was the lifting related question you asked again? I seem to have missed it, maybe it got buried around the filtered shitposts.

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>>40428174
>mfw faggots try to make wojak some alpha male who beats up pepe instead of the objective reality where pepe owns wojak and eternally rapes him

Reminder trappy chan is merely Seans most elaborate character yet. Sean browsed plg 24/7 then trappy chan started posting and all of a sudden Sean posting stops and trappy says he has Sean on a leash. Interesting coincidence
Reminder to report, send feedback and filter.

Man. That stairmaster is really starting to kick my ass. Can't wit till three months out of comp where I can drop cardio """"so I can recover better as I get closer to meet day""""

>>40428200
this is a good theory

but idk man

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>>40428189

That's the only Pepe-Wojak I have on my phone desu, aside from the one where hulk Pepe is shitting on too intelligent Wojak.

Anyways ur a dingus lol.

Here have a photo of best girl snatching more than you.

>>40428210
Seans goal, which he voiced himself, was to get everybody to hate him and ruin plg.
Trappy chan has achieved this.

>>40428228
why is he literally just a copy of me

>>40428200
>Reminder trappy chan is merely Seans most elaborate character yet
Trappy even joked that Sean is a FTM tranny for a while...

I wonder if Trappy IS Sean.

>>40428305

Nicely done.

When's the meet, lad?

>>40428325
april 8th

>>40428341
I hope you make it.

You seem restless and distracted lately.

You doing okay?

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>slags panzer
>he doesn't respond
What a silly bitch who can't take a beating

>>40428341

Shit lad, that's getting close. You been reading up on what to expect?

>>40428369

>You seem restless and distracted lately.

Where did you take that from, seriously?

>>40427569
What is this trying to show me

>>40428378
Frog keeps deviating from his training. Handless squats, lift variants for the hell of it, etc.

On top of that, his "coach" has been dealing with so much turmoil here.

It must be very distracting to him.

>>40428400
He's deviating because his normal lifting hasn't been getting him the attention it used to.
He's just doing meme stuff to get the attention he craves. He'll be fine.

>>40428400

That only shows that he's having fun with his training.

Why do you always pretend to be friendly, and then cast all sorts of doubts onto him?
Why do you always try to make him feel insecure?
Why do you try so hard to make him doubt himself?

Is it all just jealousness?

>>40428418

Or maybe he's just having fun?
Ever tried that yourself?

>>40428423
honestly this
if you cant have fun with training then you cant have fun lifting, and it defeats the whole purpose in it
i mean, lift to get strong, but live a little and have some fun. i seriously doubt his fun lifts are gonna kill his performance that much

>>40428305
You should come from a straight stop on pause squats. Not dip down and then back up.

>>40428423
>Why do you always
I've never posted about frog???

Sounds awfully insecure. I'm really a big fan of his. I'm hoping he sets those records.

Because if he doesn't, then there will be sooooo much cray cray here towards him and his coach.

>>40428418
>attention
If he wants attention, he should pick a different sport.

thought i'd post this in /plg/ since I feel like i'd get a better response

anybody have any experience with shoulder impingement while benching or shoulder pain with bench in general?

>>40428458

>Because if he doesn't, then there will be sooooo much cray cray here towards him and his coach.

There we go again.
Step 1: Act friendly
Step 2: Say you want him to succeed
Step 3: Cast doubt / Make him feel insecure / Make him feel nervous / Pressure him

Are you a woman? Because I've only ever seen women being snakes like that.

>>40428469

We'd be able to help you better if you gave us a form video, but generally if you're retracting your scapula and arching your back, shoulder impingement cannot occur.

>>40428458
It's something he's found hes good at though. He lifts for posting things here and getting responses.
At first anything he posted got replies, and now he has to branch out.

>>40428458
>Because if he doesn't, then there will be sooooo much cray cray here towards him and his coach.

Naw, he's got tons of time to develop into a fantastic athlete.

>>40428478
>I've only ever seen women being snakes like that.
You're jumping to conclusions.

I'm only saying that he's going to do great. FOR SUUUUURE.

He's trained really hard for like a really long time. So he's earned it.

They have earned it. Him, his coach, heck, even us for supporting him.

EXCITING!

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>>40428469

Shoulder impingement on the bench is a matter of bar path. Pic related.
So you wanna arch you back, and touch lower on your chest, so that you reduce the abduction angle during the descent and you give space for your supraspinatus tendon to move.
Again, don't lower the bar straight down. Lower it with some horizontal movement. Your scapulae can't move properly on the bench, so they can't follow the humerus at high abduction angles (and SPECIALLY considering the internal rotation).

But it can be caused in other lifts, and just aggravated on the bench. Read this pic >>40427992

>>40428504
Tons of time, I'm sure! I hope so. Most guys don't last long once they start Sheiko, but he's different. We might be in the presence of the next Filip!

>>40428510
>>40428396

>>40428396
Read the edition of the general you fucking idiot

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>>40428537

lol
Anon is right about you, you're a blatant snake.
lmao

>>40428539
>>40428396

How the usage of leg drive affects the body position, increases the arch, moves the chest higher, and generates momentum.

>>40428552
All I'm asking for is an explanation of what the graph is showing. I know it's leg drive.

>>40428559
???

I wasn't talking to you, and frankly, I'm hurt.

I have nothing but respect for you and your athlete.

You're both doing GREAT!

>trappy cunt getting any amount of credit whatsoever as a 'coach' for giving copy paste info to a 1/1,000,000,000 talent chad
k.

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theres no point to keep lifting

>>40428630

Posting this video constitutes a violation of WADA's antidoping policy.

Goodluck on your first meet, lad - there's a lot of stuff you already know covered in this article, but I found it super useful before my first meet:

http://liftbigeatbig.com/tips-for-a-successful-powerlifting-meet/

>>40428628

>implying I want any "credit"

Stop projecting my dude.

>>40428691
>implying I want any "credit"
All humans seek validation.

You lack physical strength, so why wouldn't you want to validate your expertise via your athletes?

Don't be silly or coy.

>>40428741
>I'm not insecure about myself like that.
Tbf you did post a picture of you and your friends when an anon said you didn't have any.
That was pretty desperate.

>>40428741
Coaches should really speak through the success of their athletes, not through the animated bulges of cartoons.

>>40428741
>>40428760
>>40428767

>This is all /plg/ is now

ehhhhhhhhh fuck this

>>40428776
this is why i shouldn't post

>>40428030
he's been around longer than august lmao.

>>40428776
>fuck this
Poutine.

Listen to me.

You reap what you sow. You defended the tranny. You defended Sean.

You said that we should all just get along.

Now look.

Enjoy your plg.

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>>40428741
>>40428741
>people from /plg/ that I coach
>I coach
DELUSION

>>40428796
>this is why i shouldn't post
No, you shouldn't post because you're 17.

>>40428796
Stop trying to make this about you in some pitty party "please beg me to stay" shit.

>>40428796
This is why the tranny shouldn't post
>>40428776
that's what you get for being a literal POZZ cuckold and sucking off the she-man for months on end

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>>40428776

Pretty much why most people prefer to stay in the chats instead of posting in /plg/.

No one can stand Anonymous, not even Sean.

>>40428827
>that's what you get for being a literal POZZ cuckold and sucking off the she-man for months on end
This 100%
PLG brought this all on itself. Shoudlve told that faggot tranny to kill himself from day one.

>>40428872
>Anonymous
Since you want a name so badly go to reddut you moron

>>40428872
>the chats
The chats were the beginning of the end.

Source: the insta crew.

A bunch of fags that weren't strong, nor social, so they took it out on the trips that were both.

>>40428872
why don't YOU stay in the fucking chat then an leave us to it here in /plg/. obviously anybody who likes you isn't in here, they're all in your autismcord or fucking whatever, and all you get in here is hate. why don't you fuck off out of here and just post your cartoon child trannies in the other chats you have

>>40428900
He got kicked for spamming porn.

>>40428825
lmao what

>>40428899
There is nothing wrong with a few members of the insta crew.

>>40428910
Lmfao. This trappy chan HAS to be sean. Look at him giving reasons why sean doesn't post anymore >>40428872

>>40428915
Joe, go fuck yourself.

You are the biggest hypocrite of them all. If you were less pathetic, people would hate you more.

You don't even fucking lift anymore. Your dad is the shit, and you gave up lifting because you are a balding little limp wristed pussy.

>>40428920
man and i thought i was a newfag

>>40428928
You shouldn't surround yourself with such bad influences at your age. You're going to end up really fucked up in the head if you're not already.

>>40428920
>people still UNIRONICALLY believe this

Here I was thinking I wasn't the sharpest tool in the shed, but there are some duller apparently.

>>40428950
See
>>40428923
>You don't even fucking lift anymore

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>>40428950

>>40428950
Cuck.

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>>40428881

Reddit is even worse. Imagine the same shit we have here, but people also being able to vote on every post.

It's just a circlejerk. If your opinion is deemed bad by the hivemind, you get downvoted. So to even try to express an opinion, you have to start by appeasing the hivemind or playing the martyr.
It's ridiculous.

Not to mention all the people with ego as big as HonestPT creating constant infights.

What /plg/ needs is an active janitor/mod to clear out the derailing as soon as it starts.
None of this would be an issue if the shitposters were punished and shitposting was deleted.

Alas...

>>40428910

I wasn't kicked, I >LEFT<. And I didn't leave from being threatened to get kicked, I just got up and left.
Porn wasn't the problem, I was tired of the drama created by a few people.
And there was never anything about powerlifting there anyways.

So I just moved on to better servers.

>>40428900

Because I like powerlifting and talking about powerlifting, and this place isn't anyone's safespace.
With that said, just because this isn't a safespace doesn't mean there are no rules.
There are rules, and shitposting/flaming/trolling/off-topic is against them.

We just don't have anyone to enforce the rules, unfortunately. Thus, the chaos we see.

>>40428957
jesus christ is that prutus? This is the man orbiting the tranny? lmao why aren't I surprised

>>40428950
Paul, take your whiny Nick Cage looking ass face out of here and turn your life around.

A predatory transexual on the internet that plays games with you is not a "friend".

>>40428941
its too late honestly i started going on /b/ at 7 and stopped at 15 atleast i stopped going to that autistic broad for years now

>>40428965
>If your opinion is deemed bad by the hivemind, you get downvoted. So to even try to express an opinion, you have to start by appeasing the hivemind or playing the martyr.
So its like trying to have a conversation with you, when you don't automatically agree with you?

>>40428965
>Porn wasn't the problem
>I didn't leave from being threatened to get kicked
>I just got up and left.
>I just moved on
>I, I swear they liked me!
>it's not like everywhere I go a big shitstorm is caused because I'm a mentally ill attention whore who posts cartoon fetish porn
anyway, can I get an invite to this chat this cunt isn't in? Sounds nice.

>>40428973
Wow dude you're so cool

>>40428973
>its too late honestly
Clearly.

You've replaced your "strong father figure" with trappy.

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>>40428976

Except I don't downvote people? I discuss and debate with them.

It's not my fault if people get annoyed when I ask for citations and they don't have any.

>>40428981

Oh you haven't seen the multiple times people begged me to go back to the chat?
ha

>>40428988

Nice projection.

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>>40428965
mfw the tranny is upset

mfw the tranny is talking about off topic

mfw the tranny is an attention whore

>>40428991
You are just on another level
Beyond Beyond beyond trolling as we know it

>>40428991
>Except I don't downvote people? I discuss and debate with them.
You talk at the thread. Then you throw a cunt fit and cite your own infographics.

You need a personality to have a conversation.

>It's not my fault if people get annoyed when I ask for citations and they don't have any.
Citation needed (see how easy that is?)

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>>40428966
That's before I bulked up to the mass monster you see before you.

>>40428969
I'm shipping out in June/July to Air Force baisc. It's already begun

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I miss 2014 plg.
Poutine if you go, please at least give me a way I can tell you about how shit squats are in the future.

>>40429000
>I'm shipping out in June/July to Air Force baisc. It's already begun
Good. Proud of you. Combat airmen? TACP? SERE? Something decent?

How do I completely hide trappy's posts like that one dude posted a pic of? I filtered him but still see the stubs

>>40428986
implying going on a popular broad when i was really young makes me cool lmao

>>40429000
the way you look into the camera is legitimately unsettling

something is missing from your eyes

you are scary

>>40429014
>>40429015
Look at the virgins.

>>40429020
nice projection

>>40429010

You have my insta lad

>>40429028
>>40429020
>>40429015
>>40429014
>>40429013
>>40429012
>>40429010
>>40429000
>>40428999
>>40428992
>>40428991
>>40428988
>>40428986
>>40428981
>>40428976
>>40428973
>>40428969
>>40428966
>>40428965
>>40428961
>>40428957
>>40428955
>>40428950
>>40428941
>>40428928
>>40428923
>>40428920
>>40428915
>>40428910
>>40428900
fucking kill yourself

>>40429028
No. I've competed in 7 meets. Fucked 8 vaginas. 13 mouths. 2 buttholes.

>>40429010

No, you miss 2014 in general. Because back then you weren't a depressed piece of shit who doesn't even lift.

>>40429038
see
>>40429039
>buttholes.

>>40429015
Yeah people who have the life sucked out of them tend to look that way.

>>40429012
Scored 97 on AFQT and 90+ on all subsections so I can pick any job I want. I've been discussing with recruiter which job, most likely gonna pick Cyber Transport systems, RF systems or Space Station System Operations.

Airborne Mission Systems Operator seems cool too but you're always deploying across the world and I'm not sure if thats for me since I still wanna lift and follow a set PL routine.

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>phase 2 of panzers master plan is in effect

>>40428559

his rep was like 4inches.

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>>40429043
>Because back then you weren't a depressed piece of shit
AHAHAHAHAHAHA HAHAHA
Ask me how I know you weren't there

Anyway I'm off.

>>40428955
I lift but basically bench only for the moment since I fucked up my lumbar real bad. Also the PSMF kinda kills all my energy until days I lift where I eat like 150g of carbs before I go gyming.

>>40429050
>you're always deploying across the world and I'm not sure if thats for me since I still wanna lift and follow a set PL routine.
PL is a fucking hobby.

Think about your career, you retard. Use your head, because your muscles are clearly not your strong suit.

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>>40429061
hmmm

>>40429067
Well, that's not the only reason. Again, I'm just not sure I'm cut out for always deploying. A big thing I'm looking for is carry-over into the civilian world and the first 3 jobs I listed have ENORMOUS carry-over.

I also want a lot of time to be able to study for college courses I'll be taking while enlisted. I got my future in mind, don't worry.

I appreciate the concern though bruv

>>40429080
haha xD

>>40429078
why not just become an officer and make the military a career

>>40428213
Anyone have the ass slap webm?

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>>40428965
Youre the problem though. Sacrifice yourself for plg to safe itself.
You seen dark knight rises? You can be a mentally ill batman and the hero we need. Just leave and itll all stop.

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B A S E D

New to PLG. What is the consensus on GZCL and why is Sheiko promoted more here?

Also, I seriously have no idea what y'all's problem with Trappy is. Can someone explain this too?

>>40429110
Fucking K I L L Y O U R S E L F

>>40429087
I don't have my bachelors. I'm hoping to finish it while enlisted.

>>40429108
he was a world champion DESPITE his form

>>40429110
Trappy is a huge attention whore who for months spammed his name constatntly, posted pics of his ass and dick to get attention and would turn off his trip and same fag hiw own posts pretending as if people like him. Hes a retarded faggot and he shills for sheiko.

>>40429110

Hey friend! Seems like you're lost! So how about you turn back, fuck off and die forever??

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>>40429110
A) fuck you

B) trappy is a little boy that pretends to be a girl

by the way I am the patriarch of this community and you will address me with respect

>>40429118
Do combat airmen. Get your hands dirty. Make a man of yourself. Unlike the virgin, limp wristed, nerd Panzer.

>>40429080
edgy :D

>>40429106
I know you don't have parents, but is the attention you crave here the attention that you really need?

>>40429130
if you are proud of being a POG subhuman you should kys

>>40429110
>what y'all's problem with Trappy is
Trappy is transgender.
That's it. Everything else is lies and excuses people make up to avoid accepting the truth.
Trappy does nothing but contribute with good content, but 4chan is the safespace for the alt-right, so............

>What is the consensus on GZCL
Below average for powerlifting.

>why is Sheiko promoted more here?
Above average for powerlifting.

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>>40429143
lol

>>40429144
Too bad you can't kill me in IRL via ARMA, right?

Fucking virgin nerd.

>>40429150
Trip on trappy.

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>>40429150
trip on

>>40429150
This post is literally trappy chan.

>>40429118
The AF is lame. Join a better branch. Seriously.

>>40429150
The fact you even said alt right shows how much of a fag you are. I suspect this si trappy with his trip off.

>>40429130
If I wanted to do infantry I would've jointed the Army. Plus since there is no fighting going on it'll be 4 years of nothing but drills and mopping the floors of the barracks.

I'd rather learn a good job skill while I'm in, do some cool shit with a hard technical job and get out with experience I can put to use.

>>40427863
your a weeny

>>40429183
See
>>40428965
>hivemind


Quit pretending to be anonymous, like you pretend to be a girl.

>>40429191
We all have caught on to that faggot trappys tricks. Everyone here knows he same fags his own posts constantly.

>>40429150
All that should matter is the quality of information you give. If it's good, then this place is better for having you hear, if it's bad, or pointless then there's not much of a reason to be here, right?
Can you please explain what in particular makes Sheiko a more effective program?

Is trappy here?

What is the best way to hold the barbell during bench press? Do you have a picture of at least 4 asian men showing the correct grip?

>>40429153
Tfw no nick gf

>>40429115
Why are you so bitter?

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>implying I even know what altright is
>implying I know anything at all about american politics

Oh look it's americans thinking they're the centre of the world again. What a surprise.

>>40429110

>GZCL

It's good for strength training.
It's not very specific for powerlifting, so it's not something that everyone enjoys.

>Sheiko

It's specific as fuck for powerlifting.
It's a lot of volume for growth and strength gains.
It's low intensity to avoid injuries and burning out.
It focuses on low reps (1-3 most of the time).
Most of the work you do is with the competition lifts.
Allows for constant refining and improving of competitive technique.
It's made with a competition in mind.
It has proven itself as excellent programming for powerlifting multiple times.
etc etc etc

And most importantly:

It's one of the few advanced, competition-ready programs out there available for free.

Cookie cutter programs are meme as fuck.

Been making bench gains like crazy on my own program. Feels like squat and deadlift are coming along but haven't tested yet.

Stop hating your life on some shit program and do what you enjoy

>>40429273
>americans thinking they're the centre of the world
America is the greatest country in the world. If you disagree, fight us.

>>GZCL
>>Sheiko
Don't fucking repeat yourself, samefag.

>>40429176
So why are you still friends with the transexual who factually abused you by threatening you with abandonment multiple times? If she was your 'friend', she would have never done such a nasty thing.

It also helps to distinguish a mental illnes/disorder in her.

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>>40429273
>Oh look it's americans thinking they're the centre of the world again. What a surprise.
Im not even that patriotic but we literally are. Far more than that shithole brazil you live in.
Oh look its a man with a dick and XY thinking hes a woman again.

>>40429273
Thanks Trappy, I'll give Sheiko a second look. I am not a competitive spirit, but whatever's most efficient is what matters.

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>>40429354

>>40429283
Because she's my friend. Yes, we had arguments that were really fucking stupid because one party or the other did not communicate well.

In the end, we rubbed our dicks together and made up. Life goes on. :shrug:

>>40429283
>>40429369
WHy do youns say her? Seriosuly.

>>40429369
Also, again, dont join the AF man. UNless you are a cuck who calls trannys her than youll fit in cause the AF is a liberal shtihole infested with pussys and fat ass's.

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>>40429354

Keep in mind you should adjust Sheiko, and not just run it blindly. Also, depending on your level of advancement, or how you enjoy training, you might have better results with a higher intensity program.

And there are other good options for "advanced" powerlifting, Dietmar being another source of good competitive programs.

But most people can still make great results running stuff like TM, Nuckols, BLEST, candito, spotoshot, etc etc - or even more general programs like 5/3/1 or GZCL.

>>40429407
>So brave

This is the only post I'll make about this subject
Trappy please don't respond to anon obviously trying to bait you. Just ignore them, Anon just fuck off and stop posting this cancerous bullshit. That will be all
To keep it PL related
>WAWTT?

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>that guy that still has to slog through sheiko or gzcl because he missed the momentum train

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>>40429407
your still fucking here?

https://www.instagram.com/p/BQokJ8Ll_0w/

https://www.instagram.com/p/BP821FMBfCm/

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

The 105s at the Arnold are gonna be HYPE.

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>>40429565
>that guy that doesn't hit 6×9 push Press after squats and bench

>>40429632
Is Bryce competing at the Arnold's? I thought he was training straight through till worlds

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>bench has been stalled for 3 months
>3 different training routines and nothing changed
Is it time to juice?

>>40429650

It's time to sit down and think about why it isn't improving. Gear's a trump card that'll blow you through a plateau but if you don't fix the underlying reasons you're just going to crash into the next one.

>>40427992
when they match the number of individual posters in the given thread... not really.

but tell us how to manipulate them.

>>40428011
I remember working in a uni

and this is like youre presenting on biomechanics in a class

wtf youre like adorable to me now

>>40429650
>3 routines in 3 months
looks like you need a longer progression rate/ program bro

do you even periodization

>>40429520
Sunday rest day, breh.

I should go for a cycle but is is so hot.

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not sure if i should spend my hard earned money on my first singlet or buy 130 dollars worth of clothes

the singlet looks so good

>>40429985
...you guys dont wear your singlets out on the town?

>>40429991
i've never owned one.

>>40427909

I highly, HIGHLY doubt Rip has ever said that one must be coached in power cleans. He wrote an entire section on how to goddamn do power cleans in The Book so that people didn't need to get a coach to learn them.

If you can't rack the bar on your shoulders due to some injury or really weird proportions, you can do power snatches instead, which are also in The Book. You can also do "speed"/"Dynamic Effort" deadlifts. Basically pulling a deadlift of about 70% of your 1x5 weight up as fast as you can. You could try 5x3 like power cleans, or 3x3 if the relatively heavier weight causes problems.

There is no need to do chin ups every workout. Every other workout is best. Rows are for faggots.

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>>40427912

>That SS+Accessories program
>Telling a rank n00b to do anything to failure
>Lateral raises
>incline hammer curls

Unironically kill yourself.

>>40427912

Curls 3x a week?!?!?

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>>40429106
>cleans in the squat rack

>>40430486
>tfw home gym and everything in the squat rack

>>40429106

Please stop this. You are a talented little idiot and I'd hate you see you maim yourself failing cleans inside a fucking rack with no free space.

Also, that one thin mat of rubber won't protect your floor from those metal plates if you're dropping them.

WHO IS THE MAN KNOWN AS TRAPPY-CHAN??

>>40430647
my princess!

>>40429119
Yfw he's never been a world champion

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>>40431170
What ur diet bruh

I want that body

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>>40431209
powerlifting for 4 years and being a smug son of a bitch.

>>40431170
plg sure is dead today

What bench program 3x a week do you guys recommend? I am beginner, my max is 145lbs but I can't do squats and deadlifts due to si joint injury and I want to push my bench

>>40431268
greg cuckols 28 free programs 3x beg seems good.

>>40427583
stop posting this
people can think for themselves jesus fuck

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>>40427569
how do you fix pain in these areas?

>>40431327
Hip flexor exercises

>>40431218
Jesus what the fuck.
Is this what FrogTech™ does to you ?

>>40431335
i can do a full couch stretch already. and am pretty close to a front split.

>>40431218
this niggas eye gonna pop out any day now, ya hurr

>tfw too depressed to handle shieko volume

>>40431399
Medication

>>40430403

rip recommends chinups to failure

jokes on you

>>40429108
as long as the bar is close to your shins, and your shoulders are directly over the bar, the position of your feet is almost irrelevant in torque production at the hip

the glutes can provide maximum force at a variety of joint angles because of their broad attachment points

thats why those emg studies between sumo and conventional showed little difference in activation

>>40429369
>she

>>40430398

>"speed"/"Dynamic Effort

Not the guy you're replying to and I just started SS and thought about doing this.

Do you need bands for this or is it enough to simply focus on speed? Is speed per set important, or can you rest 2-3s between reps like in a normal deadlift?

>>40430414

Nothing weird about it.

Biceps recover extremely quickly and the CNS is hardly affected by 3 decently light sets where only one (if even that) is taken to failure.

>>40431439
if you just do the motion of turning your feet out you feel the glut move a little bit so its a helpful cue even if it doesnt generate more force

>>40431457
on a dynamic effort day you do the reps as quickly as possible

bands or chains arent needed just optional, use a 3 week wave and do 50/55/60% of your 1rm

>>40431492
>SS
>50/55/60% of your 1rm

hmm

>>40431497
im talking purely about dynamic effort not SS, i know the original post was about SS and i dont think dynamic effort days are needed at that point in any way shape or form

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>>40427569
>>40427583
What is the arch good for?
Will I be able to bench more with an arch than lying flat on the bench with my back?
If so, why?

>>40431479
i was just making an argument for the fact that foot position is a non-issue in developing off the floor strength as far as foot width. There have been successful deadlifters in a variety of foot positions and it really comes down to a combination of factors involving femur and torso length, and where your arms will naturally hang down directly in front of your shins

>>40431511

so what do you recommend as a power clean alternative then? can't really be bothered

>>40428305
great form

>>40431524
rows, always rows

>>40431523
yeah i agree with you, just feet out is the easiest way for most to get it

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>>40429106
you remind me of those lonely boys at school who keep to themselves and everyone think they are weak but once someone steps up to you and slaps you you go all out and smash the guys face in because nobody expects you to be that strong

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>>40431327
warmup and stretch for half an hour before squatting

>>40429106
What the fuck i look way more swol and squat 90kg

WHAT SORCERY IS THIS

>>40429632
pretty sure screamer dropped out

>>40431638
Thanks for telling us.

>>40431561
that guy above is a pretty extreme example

>>40431629
Pulled out of euros. Still doing Arnold

>>40431672
oh ok cool

If you're rehabbing squat mobility and patterning is it wise to start doing loaded squats or should I wait until I unfuck my bodweight squats first?

>>40431666
30-45 degrees is fine

Today, I will bench for the sole purpose of learning legdrive properly.

Anyone got any good cues?

>>40431705
Heels down to initiate the press.

>>40427569
>lurk /fit/ for memes and tips
>oh, look, an image about bench, it might be useful
>open thread
>realize it's /plg/
>realize it's made by stupid skinny attention whore
Made me feel how pathetic might be the people who make guides and give tips around here.

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>the SPORT OF POWERLIFTING

I can bench 70kg for 5 and squat the same.

Obviously my squat is shit, it never feels right and I'm constantly trying to improve form but every time I do it, it feels like a new movement and not strong. Why? Doesn't happen for anything else.

Maybe I'm trying to keep too upright with a narrow stance as a long femur high bar squatter idk.

>>40431577
i do 20 minutes

>>40431778
cant tell you if we cant see it

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Two pounds of ground beef every day, faggot.

Quick question and I'd rather ask in a thread where people know their stuff opposed to QTDDTOT or something.

I've stopped lifting for around a year because of reasons, used to lift almost exactly 1/2/3/4 Plate for 5 at ~75kg.

Does progression change in my case or am I supposed to do things differently because of muscle memory?
Back in the days I switched to an intermediate Program too early - around 100kg Squat for 3x5 and similar numbers for the other lifts.

I'm concerned that switching too late is a thing now, where I can still drive progression due to muscle memory but it's not advised because of injury risk/fatigue/whatever.

>>40431797
I've seen this pain twice and both were caused by squatting with a poor stance width, check your hip mobility mate

>>40431911
>>40431911
>>40431911
>>40431911
>>40431911

Get in here

>>40431911
>>40431911
>>40431911
Meme

>>40431857
Do something like Candito linear, you'll max out within a few weeks can jump straight onto Candito 6 week.

Nevermind, autistic anons are doing their best to ruin plg.

Where did the other thread and like 20 posts from this one go ?

>>40431858
i can do full pike and have good mobility overall.

i dont know where to change my stance too.

Is greg cuckhold right?

http://www.strongerbyscience.com/powerlifters-should-train-more-like-bodybuilders/

>>40432778
Who

/plg/ is officially done

It was fun while it lasted
See you on the other side.

>>40432926
>>40432926
>>40432926
>>40432926
>>40432926

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>>40432893
Okay Sean

>>40432932
>>40432932
>>40432932
>>40432932

Get in new bread

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>>40432871

Source?
I thought the rhythm was constant, so saying 2:1 ends up at 120-60 made no sense since 30 was mostly humeral.

>>40432957

I mean the actual source.

>>40432980

That's why I'm asking?

>>40433017
>spoonfeeding the faggot

that is why he wins

not hating on trappy but...

if it smells like shit everywhere, check under ur shoe and all that

also, shit don't change 'til you get up and wash yo ass, nigga

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>>40433017

>The results suggest that the historical assumption of a simple linear 2:1 scapulohumeral rhythm ratio may be overly simplistic and may not accurately describe the scapulohumeral rhythm under varying dynamic conditions.

>This study demonstrated that the dynamic scapulohumeral rhythm is predominately a nonlinear relation- ship that may be best described by a cubic polynomial. Because of the nonlinearity of the overall scapulo- humeral rhythm, a single-slope value for the entire range of motion is in- appropriate. However, the scapulo- humeral rhythm could be approxi- mated by simple slopes for phases of elevation defined by 20% arcs of mo- tion using piece-wise linear regres- sions. The degree of humeral exter- nal/internal rotation, scapular anterior/posterior tilting, and scapu- lar protraction/retraction rotation varied from subject to subject but did not have a significant influence on the scapulohumeral rhythm as de- fined in this study, indicating that the scapulohumeral rhythm is a robust kinematic couple.

>Error analysis of the spatial trans- ducer system was done to determine the system performance in terms of its repeatability, linearity, hysteresis, and accuracy

> Potential ex- perimental error due to skin slippage was estimated by measuring distances between bony landmarks and sensor locations using X-rays taken at nine different arm positions, encompass- ing the full range of motion on a representative subject. Angles mea- sured from the X-rays were also used for comparison to sensor-measured angles as a general indicator of crite- rion validity.

Very nice, they do a thorough analysis there.

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>>40433017

One thing here though. The people used in the study were regular people, not athletes.
The big difference in relation to the unloaded and loaded rhythm might be explained by trapezius/serratus weakness.

Now I'm left wondering what the results would be with athletes...

what rpe should the sets of SS be?

it feels like 9 already and im 2 weeks in, eating 'til i almost puke and sleeping like a baby

Posted on other thread.
Supposed to hit 3x4 today but just got 2/4 reps on my first set.

Do I continue or just drop weight for more work?

>>40433303
As long as you finish them it doesn't matter. Your progressing linearly don't concern yourself with RPE

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>>40433017

Another interesting consideration is that now I have actual useful data to use when analysing the sticking point of lifts that involve scapulohumeral rhythm.

This will improve my weightlifting coaching skills.

But first I need to spend some time analysing movements myself, and thinking about the links among the graphs of the study and where people usually start failing.

>>40433303

They will go up to RPE 10 and past that.

>>40433328

Doesn't matter most of the time.
I'd choose the lower RPE option and do extra sets.