/plg/ - powerlifting general

>>40533518
Anyone got a meme bell hip circle and can tell me if it's worth it?
Ive had incredibly tight adductors my whole life and am shit at activating my glutes and hip hinging

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>tfw curled up in bed with cocoa and 1000mg of ibuprofen

Feel like I'm caught in a rut boys.

My training is getting worse overall, weight loss has plataeu'd, and I'm losing some of my gains.

I looked up the people competing in my weight class in the 93's soon and they're all strong as fuck, like absolutely beyond my reach.

Why. Where is my motivation.

>>40533841
>cutting cals
>training is going badly
>losing strength

woa so unexpected

eat a bunch then go to the gym

Hey is trappy about? Have some sheiko questions

>>40534064
shoo shoo rafaello

>>40533597
I like mine. It's kind of starting to come apart though.

5x4 spoto press then 11 reps on a + set @ about 80%

Another update on this unstoppable gains train

anyone make decent squat gains on 5/3/1?

need something simple to run

Anyone here black and from the USA?

>tfw you squat the big squat

>>40534476
racist

>hmmm nutka mmm

Trying not to cry when I look at the current state of plg

>>40534245
>tfw suggested your current programming and watching you post about these mad gains
Feels pretty good desu

>4 hours of sleep total
>squats feel extremely comfy and easy

what gives?

>>40534672
Don't ask questions just keep squatting

>>40534672
As long as you get the bare minimum in sleep, a single night of shitty sleep should not affect your training.

>>40534685
o-ok

>>40534687
yeah but they felt a lot smoother than usual
RPE much lower than expected

is bad sleep the key to gains? (e.g. swedish 105kg champion Filip Lindström)

>>40534905
He sleeps really well, it's just that he fucks so many women all the time that he is sometimes a little busy in bed.

>>40534955
Can confirm. I've been told he's been with over 40 women.

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SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

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

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

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

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

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

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

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

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

Dietmar Programs (translated by c’’,):

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

>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true

>Volume program:
https://docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/

>Volume program: (by Haugen)
https://docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/

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>>40534064
Ask away

About to edge myself for half an hour and then go to the gym with my test spiked ready to deadlift.

hows your morning going?

>>40535058
>snatching my current (post-surgery) DL 1RM
heinous suicide is the only option

>>40535124
>basing your lifting self worth on Klokov
Honestly the PL equivalent of a too tight chastity belt.

How did trappys trip get leaked?

>>40535225
Rafaello went mad and spammed Paul with 200 messages, including his trip at some point.

Paul accidentally gave a hint on what it was and Sean, me and possibly two other anons found it through snooping around

>>40535058
This is not funny anymore

I'm on Sheiko intermediate large load and I can't find the energy to add some back/shoulders/biceps exercises which seems to be lacking.

Should I reduce to medium load in order to squeeze some extra assistance sets or should I change some of the assistance work for pecs and legs into other assistance exercises ? Or just try harder ?

>>40535291
medium load or simply git gud. the latter is preferable but oh well

>>40535291
>back/shoulders/biceps exercises which seems to be lacking.
Switch to a program that allows you energy and a time to train them.

Sheiko is for preparing for a meet. Not for building a well rounded, healthy physique.

>>40535291
Abandon the communist meme program.

>>40535416
Any suggestion, friend?

>could comfortabley bench 90x5
>3 weeks into nuchols and struggling with 80

Have I been memed

>>40535416
>well rounded, healthy physique
>implying my sole and only purpose in life is not shattering GDE dreams regularly no matter the cost

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lmao im losing all of my fucking strenght during this cut hahahaha
now i understand why isley is the way he is
i want to fucking kill myself and everyone stronger than me

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>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>40534622
It's better than it was a month ago. Kinda feels like living in Detroit.

>>40535818
It's just fatigue. You'll be able to hit your PRs (and maybe more) after a deload.

I have meet in 4 weeks , i was on 5/3/1 for few months , lifts are decent sq 180 kg, bp 120kg and dl 210kg @75 kg so my question is what to do in those 4 weeks , what kind of program ?

>>40535840
Rack pulls, pull downs, cable row
Oatmeal, Chicken and pasta, whatever else I can shove in my mouth
Gonna listen to ozzy

Woke up at 182.9 this morning and ab definition is really coming in, lads. If my squat doubles at 85% go well today I'm gonna be so happy.

>>40536155
Post body

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>>40536265

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Why does this genetic freak even come here

>>40536289
Trip on frog

What do you guys think of Greg nuckols whole
>powerlifters should train more like bodybuilders
thing? Is he right?

>>40533841
Don't invest too much of yourself in one hobby? If you're doing this to be the absolute best, you won't be.

>>40534287
Unironically doing Juggernaut right now, it's pretty fun and I've got to believe a little more organized than 5/3/1

What would happen if you cut by alternating between doing a 500-700 deficit one week and like a 200-300 surplus the opposing week?

>>40535840
Wait, there is no fatigue in Nuckols bench right?
So no deload.

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>>40536265
Gonna wait until the end of my cut for that :^)

gf just found pic related on campus today.. Lmao

>>40536355
I dunno what he means specifically by that but no, powerlifters should train to get better at powerlifting. Adding size is neccessary and you should do more lifts than the big 3 but phrasing it like he does is just him trying to be attention grabbing.

>>40535860
Another round of what you've been doing, including joker sets. On 1's week use the jokers to test openers, then do an easy/off week with one or two light sessions leading up to meet day.

>>40536372
pls respond

>>40536493
What the fuck do you think will happen? Your cut will be slower, just cut normally you nigger faggot

>>40536532
I didn't say I was gonna do it senpai I was just curious
Please refrain from being unnecessarily rude

>>40536544
It was a dumb question. It deserved a rude answer

>>40536275
Jesus George, you look like shit

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F

>>40536639

What happened on this one exactly?

>>40536355
He's kind of right but he's not absolutely right. Putting 'some' effort into comp lifts and a lot of effort into muscle-building accessories is definitely a viable way for an intermediate lifter to train, but it's not the only way.

>>40536649
Elbows too flared to push the bar in the middle.

>>40536431
Fucking transmisogynists...

>>40536603
He looks like a bad of pudding

>>40536667

Equipped is such a meme.

>>40536686
Truly is.

At least you can go to worlds easier these days.

>>40536768
No bombo at world's 2018?

>>40536779
Yup. Gotta wait a whole nother year for my international powerlifting dreams.

No problem, I should be less shit by then.

HELLO EVERYBODY THIS IS TRAPPY-CHAN

TODAY WE ARE GOING TO PLAY SOME DARK SOULS TWOOO

WOOOWOWOWOOWOWOWOW

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

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>>40536686

>>40536849

The only meme here is highbar.

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>tfw breaking 3-4 prs a week
fugg I'm scared

>>40536425

lolwut
What's the weekly plan look like? A program that doesn't cause fatigue would be less effective, I think, if it even did anything.

>>40536884
Are you
THRIVING IN IT
H
R
I
V
I
NEED
G

I
N

I
T

>>40536902
Motherfucking auto correct

>>40535840

>WAWTT
Squats, paused deadlifts, and core work.
Is the upper and lower abs thing a meme, or should I actually train them both?

>WAWET
Steak with mushrooms, mozzarella rice, chicken, and broccoli.

>WAWLTT
Dunno yet. Kinda feeling something mellow, like Waylon and Willie.

>WAWFT
Pretty good. I'm making solid progress on the "too much shit to do" bit.

>>40536884

What are you afraid of? Just enjoy it.

>>40534287

Seconding Juggernaut.

>>40536849
Lel I so so nearly did this with my opener. Just saved it. And got the squat command after. Wew.

going to try these tomorrow. Nailed a pretty easy 125kg cg bench yesterday, so hoping to get to 3pl8 in the next month at the longest

>>40536836
>that shaky beta voice

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>>40536951
had gotten used to the old weights

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>>40536639
Glad to see Trump enjoys some equipped powerlifting.

>>40537016
I mean spoto presses
deleted the link for some reason

In madcow 5x5 can I alternate rows with chinups everyother day?

I'm failing school and feel like shit because of it
There's no deadlift day that will combat these feels

>>40537138
It would be extremely painful

>>40535818
>>40536425
The third week of GNuckol's programs is the hardest.

That's when the most fatigue is built up.

You'll notice the volume is a lot lower in the 4th week of his programs.

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i had the weirdest dream last night

i dreamt i was strong that my bones would extend through my skin

what did my body mean by this?

>>40537188
>strong
benis
>bones
benis
>extend
benis
>through
sex
>skin
virgin

It means that you're a homo, and probably virgin.

t. expert psychoanalist

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>>40537188
last night I dreamed that I was attacked by a homosexual hitchhiker serial killer and had to stab him with a pen. then I turned into a ski sled and crashed into a giant womans boobs

I dont think dreams mean anything anon

>>40537146
For you or in general?

>WAYTT

just started dynamic upper

bench 10x2 @50%
incline press 2-3 x 15-20
rolling tricep ext 2-4 x 8-12
v grip row 2-3 x 12-20
dumbbell press 2-3 x 15-30

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>>40537270
> had to stab him with a pen

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>>40537304
IT DOESNT MEAN ANYTHING. SHUT THE FUCK UP. REEEEEEEEEEE

>>40537294
What's a rolling tricep extension?

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>>40537400

It's when you need a little more time to pay your arm taxes.

If you don't, you have to put some of the plates back.

>you got it ?

>>40537400
https://www.youtube.com/watch?v=3N9nVVtgDrs

>>40533518
>Remember OHP is not IPF approved
I do not care.

>>40537188
last night I dreamed I was a real girl

>>40537437
Lol what's the purpose of those?

>tfw patellar tendonitis just won't leave me the fuck alone
I haven't squatted in like a month, only doing walking lunges and my shit hurts. Any anons here who got over it? What rehab exercises etc etc did you do?

>>40537462

I dreamed you were a real girl too Raffy ;)

>>40537469
Its a fuggin tricep extension, just pick the one you like
those look pretty fun desu

>>40537469
big triceps....

>>40537470
bought sleeves, it went away

>>40536431
wat da fuck, someone gets easily triggered...

>>40537486
>sleeves
but I'm merely a beginner, besides I won't be squatting for some months to come so I just want to cure it. Becoming a bro and totally skipping legs doesn't feel right and I'm not sure if it will help in the long run

>>40537498
sleeves are to keep knees warm and PREVENT bad shit happening to your knees

if you just stop squatting it will be worse when you start again

>>40537521
I woudln't be squatting for the next months regardless of my knee because I can only use a pair of dumbbells for the time being. I can't even do a controlled bodyweight lunge without feeling pain so I've been doing walking lunges with messed up form

>>40537544
>feeling pain

chances are if youre prone to it it wont ever fully go away so if youre waiting for the pain free day then stop lifting alltogether

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i want it i want it i want it i want it

How to warm up for bench?

Does anyone do anything with light dumbells or bands

>>40537575
I've never felt it in my feel life before squatting challenging weight, but after that the pain didn't go away and that was like 3 months ago. I even played basketball in the past and I don't remember feeling knee pain or anything, even though I was fatter

>>40537595
2 sets of the bar and then go up by 20kg till your working set

>>40537595
i do 50 tricep pushdowns and 50 facepulls before every bench session and always start with the bar

I bench 80lbs

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>>40535840
>WAWTT
Rest day, so Kegels.
>WAWET
Idk some sandwich and cereal probably.
>WAWLTT
The sound of my shit hitting the toilet water.
>WAWFT
Fine except for the fact that it's snowing again.

>>40537676
Hank nobody likes you

>>40537595
I do
- shoulder dislocations, some pullups, pullup-shrug, pullup leaning back to crack my back, rows, band pullaparts, then start with the bar and work up.
and
- occasionally curls or extensions if my elbows are feeling fucky.

Bryce Lewis has a vid on quick and effective upper body warmup you could look up tho.

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>>40537702
True.

I will trip until everyone likes me

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this benching 4 x times a week doesn't feel so good on my elbows.

i'm slightly inflating all top sets with 2.5kg and the weight is flying up, but not sure how much I can keep my body healthy handling this much volume.

any tips on how to keep my elbows alive?

>>40537751
Be fun post on topic ar least 50% we likey u

Honest question.

Why did Raffy do this? Was he just so lonely and miserable in real life that he had to adopt a fake online persona to garner attention from the anonymous masses?

Why didn't he just trip as himself and share his own mediocre lifts? All of this drama could have been avoided and he could have still been here today as a part of the community.

Not to mention all the friends he left behind. I don't know whether I'm angry at him or feel bad for him honestly. It also seems like he got cucked by the real Livia.

>>40537769

Do curls like every day, or bench less. Also I'd avoid doing very much extra tricep work.

>>40535840
Sumo single @8 and a 4x5
2ct bench single @8 and a 4x3
lunges I will likely skip or substitute for something less shit

>>40537843

>skipping or subbing lunges

Me too, thinking about single leg press.

>>40536951
What do these stand for?

>>40537799
He was transitioning himself it's been proven, he is actually a tranny IRL but he didn't want to post himself cause he was scared of what people would say so he used pictures of his ex
Now if you're asking why he pretended to be asking experienced powerlifting coach with years and years of experience when he had actually only been lifting for 1 year then it's a bit more confusing. He was definitely obsessed with lifting as shown by his Facebook so he probably just has severe narcissistic personality disorder and his inflammatory posting style was due to histrionic personality disorder
In short
>the tranny is mentally ill in many ways
Woaaaaah colour me surprised

>>40537769
If it's inflammatory or swelling, try resting it for two days and apply some ice for 20 minutes per hour on the first day, then rap it tightly it with something on the second. After that leave it for a couple of days until you feel comfortable benching again. If it's not too bad just switch it with an accessory or bench less.

>>40537788
Fun? I don't remember fun...

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>>40537852
>>40537843

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>>40537799
People just like drama and doxxing. He didn't do anything wrong (except posting on kikebook).
>talked about lifting
>quoted meme coaches
>posted anime girls and burly sweaty men
>wore panties and skirts
>shaved his balls to show us his femenine penis
Livia only provided her hair and outside pictures. As far as I'm concerned Trappy is real.

>>40537853

>not just looking at the replies and figuring it out

What are we training today
What are we eating today
What are we listening to today
What are we feeling today

>>40535840
>What are we fucking today
Intelligent of you to ask again, last time I said my girlfriend but that's over now.
So, no one I guess.

>>40537889
>didn't do anything wrong
LMAO
He pretended to be an experienced powerlifting coach when he hadn't coached a nigga in his life and had only lifted himself for 12 months. Started 'coaching' actual strong people on here and was going to do damage. He also identity frauded his ex gf and brought 4chan bullshit into her real life when she's a med student and hasn't got time for that shit
He also purposely derailed every thread for a year by posting anime CP and using an attention grabbing trip name

>>40537889
He took over plg and turned it into a shitfest. He was also severely autistic and attention whoring

Tfw secretly like trappy for memeing sheiko and making me make gains again

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>>40537944
>>40537933
and what's "wrong" with that?

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>>40537889

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Who here /assymetrical squatter and blows out their SI joint every time they go above RPE 8/?

>>40537914

kek
Also, I'm sorry for your loss. What happened?

>>40537870
I'm not sure he was transitioning himself.

If we look through his imgur and reddit history, we can conclude that he had broken up with the REAL Livia Cavalcanti, who is in fact a transexual, around May 2015. It is up for debate whether the two ever actually did date since Rafaello is known for his pathological lying, but I'll give him the benefit of the doubt and say the two did have some sort of romantic relationship.

What is strange is that we know he had split up with Livia by May of 2015, yet he made posts in October 2015 under anonymous asking for advice about what to eat and how to lift for those trying to transition/appear more feminine.

I was under the assumption that Rafaello was doing this to gather information on so that he could help the real Livia Cavalcanti with her transition in hopes of getting her back, or maybe just because the two were still friends. However, the posting style was very feminine and it is still possible that he was trying to find this information for himself. He did also post and browse the transexual subreddit.

Also, when he was posting under Haino he made a timestamp and he looked like a '''man''' and not a transexual.

>>40537875
They make my knees hurt :(

>>40537889
>He did nothing wrong

Those pictures were most likely of Livia when the two were still dating, if they ever did.

Also, he:
1) Ruined /plg/ and drove good trips away in droves because ever thread would devolve into him responding to every anon that disagreed or called him out, turning every thread into a shitfest of flamewars and passive aggressiveness
2) Pretended to be a REAL PERSON that he is friends with in real life. In turn, this girl got bombarded with people from 4chan giving her shit and harassing her and her family/friends, all the while she is actually in med school and trying to make something out of her life.
3) Pretended to have coached and have had experience when in reality, if you check his strength standards page and reddit, he has only been lifting for 1.5 years. Despite lifting for 1.5 years, he can barely manage to squat 3pl8 or bench 2pl8.
4)Tricked the friends he made on here into believing he is a different person than he really is, possibly harming their mental state for a while as they learn the person they have gotten to know for so long was imaginary and becoming angry and bitter at themselves for falling for the ruse
5)Lied about many of the experiences he has had, marginalizing the experiences and bigotry that legitimate LGBT people go through on a daily basis, including his real life trans friend, Livia.

What I don't get is why Livia remains in contact with Rafael after he has repeatedly pretended to be her, effectively putting a damper on her life as anons from 4chan harass her and possibly expose her as a MtF to her friends, which in turn could ruin her life as Brazil isn't exactly the most tolerant country in the world.

aware me on the tranny saga

>>40538151
Trappy = Haino = Rafaello

Livia (the blonde hair transexual) is Rafaello's ex who he is still obsessed with despite her fucking other people.

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>>40538145

>>40538145
Livia isnt even a trap lmoa

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>>40538067
you can't be asymmetric if you only record yourself from one side

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>>40538145
saving this for later use

>>40538145
>Despite lifting for 1.5 years, he can barely manage to squat 3pl8 or bench 2pl8.
what's wrong with that? he's not a big guy

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Bench day today. Continuing using my close grip form as my main form.

>>40538145
Livia is a girl you mong

>>40538070
>who is in fact a transexual
how do you know?

>>40538210
Fatties think everyone progress at the same rate

its okay boys

he will lose in the end regardless

he will die unhappy

just imagine the mental state of a person who does shit like this

>>40538223
manlets that don't know how to eat make no gains :^)

I think Rafaello feels like a girl but its too late for him to transition so he pretended to be a tranny here because this is the only way for him to play out his fantasy

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>>40538303
He should deal with his dysphoria through lifting and antidepressants like normal people :^)

Who /liftingtorepresswantingtobeagirl/ here

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>>40538181
>livia isnt a trap
>those wide shoulders
>that face
>those skeleton boney man hands

>>40538333
>>40524952

>>40538224
This is oddly comforting

>>40538376
Look at those pics in her fb. They go back to where she was perhaps 15. Either she started ultra early, prior to her puberty or she is a girl.

How would you even think she isn't just some persona of rafello and instead an actual trap that just let's his dysphoria flare up

>>40538413
Rafaello talked about having a transexual GF in his reddit posts and had a couple of pictures of both of them together. I think it is safe to assume desu

>>40538289
Manlets who don't know how to eat wins in lower weight categories while you lanklet have no other option than becoming a disguting fatty ;^)

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>>40538376
>tfw used to think trappy was a solid 7 or 8/10 when she had a peenis but now she's a 5 or even lower

>>40538431
>based on a fucking pathological liar
by all means, assume all you want

>>40538215
was isley hoping to use that meet to qualify for something?

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Our boy Raffy trying to weasel his way back into her heart now that he has nothing!

>>40537843
>>40537852
Leg press is the way to go. Did that yesterday on PM

>>40538451
No one wins with a 2pl8 bench

>>40534656
Suggest me something similar for a squat and deadlift day

>>40538215
Why would you not just bench like you used to (minus the sink)

>>40538501
World's and euros

:joy: :pistol :bomb:

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>>40538567
unfortunately, I do not have one. I think I'll try step ups on my bench or something

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>>40538616
Because I don't have a liftoff and it's for more (((functional))) strength now that I'm in a job where unarmed fighting happens.
Narrow grip gets me more strength where I'll need it.

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>>40538634
>hands inside legs
>deadlift

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>>40538661
3 red lights didn't hold it at the top fuck off GDE

>>40538649
????

>>40538661

Fucking Chadlex y u gotta be so stronk

>>40538376
common look for some brazilian girls depending on heritage and area. not all of them are 10/10 samba hotties or dwarfish forest niggers, there is a margin in between

>>40538551
Somebody should explain to her he is a danger to her

Just bought 11 lbs (4.99kg) of petite sirloin at $2.99 (ten million eurobucks) per pound lads.

>>40538649
wew

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>>40538699
what

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>>40538756
>$2.99 (ten million eurobucks)
It's called quantitative easing (or sumthin)

>>40538782
Tiny variations in how you bench aren't going to make a difference in how you fight, when compared to say, CQC training

>>40538754
>>40538754
I'm writing a message to her as I type. Does anybody have a list of rafaello's friends? He privated his FB.

I'd like to alert them as to what rafaello has done so they can stay away from him in case he brings them harm in the future, as he is obviously not all there in the head.

>>40538649
Wouldn't OHP be a better carryover for fighting or am I wrong there

>>40538551
https://br.linkedin.com/in/liviacavalcanti

>>40538649
>benching to get better at fighting
I should beat the shit out of you just for suggesting this

>>40538837
Are these moralfags for real?

>>40538112
Do reverse lunges hurt?

>>40538431
when did he ever say she was transexual

>>40538864
I mostly just want to ruin his life and am using moral fag reasons to justify it in my head

>>40538880
alright then

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>>40538814
I'm not talking skill I'm talking strength in that ROM which at the moment is pitiful.
Which is also why I'm focusing on doing more back work also.
I've already received training.

Going for a 315 bench either later this week or next week
Hopefully manage 300 tomorrow
wish me luck lads

>>40538895
Gonna enjoy my job where my biggest danger is not talking about powerlifting constantly :)

>>40538927
is it true you met up with tiny recently?

pls post rare, i heard he stopped lifting

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>>40538907
gl lad

>>40538735
>not all of them are 10/10 samba hotties or dwarfish forest niggers
Worldview shattered! Sad!

>>40538962
Thanks mate
Absolutely pissed 290 close grip yesterday so should be well on the way

>>40538333
Sean I did not give you permission to save my images
Delete that immediately

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What are some nice things to eat after your normal 2hour weigh in.

>>40538962
Who are these cute boys?

>>40539003
Cocks.

>>40538837

postimg org/gallery/ozyebp0e/63ed2536/
postimg org/gallery/ff6lt1aa/55d29fcd/

Inb4 mods
We're just trying to alert a vulnerable girl and her friends of this creep here

>>40539084
wtf those links gave me a virus

>>40538982
kek

unrelated
>volunteer for physio-to-be friend to let her deep tissue massage my calves and thighs for practice
>meh I owe her a favor anyway and she promised not to ruin anything
>brutal agony during and numbness after, wonly feeling rest of day
>second day pudding in knees and sort of half-DOMS all day, can barely walk or sit for longer than ten minutes
>third day suddenly new skip in my step, ravage the fuck out of my squat and yolo a +15lbs PR with fuel left in the tank for another of my old weight ezpz

Fucken magic boys. Sadly it is not as effective when done repeatedly/too often or I would fucking marry her on the spot for skwot gains alone.

>>40539003
pure gravy with a scoop of whey

Tried some qourn bacon

It was so awful I feel obligated to go out and murder a baby pig

Guys help me with my lifts. I can't get my bench over 85kg

I've been doing 5x5 compounds with accessories on a 4 day split for some time

Had a back injury about 6 months ago, been building my strength back up but not been using a belt. I am not slowing on my gains, and i feel like not using a belt is actually preventing injury because it forces me to concentrate on keeping my core tight.

Is there any evidence or truth to what i am feeling? I dont know when to reintroduce the belt, i am back up to repping for 6 140kg on squat and 190kg on diddy and it still feels way to light to use it.

I literally can't bench on different benches without my lift going down by like 10%

I'm so used to one particular bench at my gym

>>40539084
>talking about sex like that

What the fuck? Did he just make all this shit up or do you think he's recounting the times he got fucked by some guy since he's obviously a homo or at least he has gender dysmorphia

>>40539084
>livia at top of his friends list
>people at top of friends list indicates that you were recently in contact with them via facebook

Holy shit, probably because he was messaging her that day saying that she may get bombarded by people from 4chan, or maybe that was when Paul asked him to change the IG biography and he messaged her to do it to prove it to him.

Fucking hilarious

>>40539002
So will I.
>>40538957
Not recently. Last year I encountered him outside a coffee shop on my way home

>>40539173
What are you doing that's meaningful isley?

>>40539198
Helping small businesses analyse their data for money

How do I into wilks for women? Not competing but I want to theoretically know how I would fare if I ever did (implying), and I am too dumb to do the math myself, is there a calculator of sorts?

>>40539230
Wilkscalculator.com

>Women can't into Google
>and they want to get into tech jobs
Ell em ayy oh

>>40539225
Hm ok good boy
Start a business soon though

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>>40539225
So you're using excel? My grandma could do your job.

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>>40537769
>fish oils
>elbow sleeves reduce the pain but definitely isn't a solution to the problem.
>Flaring your elbows more will probably also help reduce the stress, bend the bar is the shittiest cue and fucked my elbows hard.
>Low bar squats can also be (part of) the problem.
>bicep curls
>massage your forearms, they ought to get tight because you have to squeeze the bar hard
>bucket o' sand to balance out your forearm muscles
>apply heat
>apply ice
>dont do any tricep extensions you could try to do them really light to create some bloodflow which might aid recovery
>rest, this will probably help the most

>>40539243
Nah m8 I just wanted a guaranteed (You) from a /plg/ trip (and I got Isley! Bring me my fainting couch!), I am just a thirsty fangirl and bored at work :^) <3

Also lmao myself at my <240 wilks I should really have used another less awkward question.

(PS: You shut your mouth young man I have a STEM degree.)

>>40539243
>>and they want to get into tech jobs

want to talk about something? got triggered at work?

>>40537288
4u

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strength is a weakness. prove me wrong

>>40539225
Sounds like a budget version of my job desu

>>40539320
Nope. C# and the web stack

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>>40539404
>C#
wew

>>40537595
I do some rotator-cuff stretches before I bench

>>40539425
Literally nothing wrong with C#.

>>40539002
i really like that file name

>>40539125
Bench a hard minimum of twice a week for plenty of volume. Do some closegrip bench and DB bench as well. Boom.

https://www.youtube.com/watch?v=ipTlosTt3y8

Hm... this reminds me of somebody... Rafaello...?

https://www.fb.com/mike.tuchscherer.5/posts/10212382219499408

Mike the Bantman at it again

Will I ever into a 400 wilks? Currently 353.

>>40539443
agreed, even msil would still be alright if it wasnt for the bogus serialization
but the underlying .net execution stack is shit, absolute poo in loo shit


and on a somewhat unrelated note, i hate seeing something ive talked about happen, it actually hurts :(

>>40539571
attempt the following
637.5kg at 93kg = 400 wilks
217.5kg sq
150kg bp
270kg dl

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>tfw will never be selected from birth by Boris himself

How much can you guys bent over row fairly strictly and what is your deadlift? IMPORTANT

>>40539647
100kg row
250kg diddly

>>40539652
How many reps on the row?

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>>40539610
b...but thy won't have an uninjured bone in their body by the time they hit puberty, it's possibly even better to spend your dumb years playing vydia and then start training, same as PEDs in the long run maybe one day..

>>40539610
wow sheiko is the Russain version of the american rippetoe

HOW DO I DO A CLEAN!!!!! SOMEONE PLEASE FUCKING HELP ME!!! PLEASE PLEASE Please IM BEGGING YOU

>>40539608
Currently 90kg. In comp I hit
205kg squat
135kg bp
212.5kg dl

Training
150kg bp
217.5 dl

Deadlift has been bumming me out, running Coan Phillipi in the hopes of making it not trash.

>>40539693
Use a vacuum

>Do set of squats
>Feels hard
>Watch recording of set and they look easy, weight flying up etc

Why are squats so hard

>>40539663
Hahaha god I hate laymen giving uninformed opinions
It's better to not speak if you're just going to regurgitate what your elders who squatted 700 'back in the day' tell you

>>40539647
80kg for 5 or so. Pendlay rows.

220kg diddy

I didn't row for ages for some dumb reason and it's been increasing quickly lately

>>40539698
do sheiko
222.5kg sq
150kg bp
255kg dl

Someone help me understand what the distinction between overtraining, overreaching and under recovering is and how to identify and correct them

>>40539749
I thought sheiko was a meme? Maybe I'll give it a shot after this training cycle.

>>40539772
Overtraining is a chronic condition that Fucks your hormones for months
Overreaching is purposely doing more work than your body can recover from in order to later drop workload and super compensate
>under recovering
Just a word to describe you're not recovering between sessions enough, sort of implies it's down to some factor like not enough food, sleep etc

>>40539772

Overtraining is probably something you will never encounter as a powerlifter and should not worry about. As far as what I can tell this takes place over the long term.

Overreaching is exceeding your MRV whether through volume or intensity. This one takes place over the short term, like a session or a week.

Under recovering can be attributed to not eating or not sleeping enough. This also takes place during the short term.

You'll feel like shit for any of them.

>>40539355
Ok sean

>>40539807
Ye u can paraphrase my reply I don't mind, really :)

>>40539805
>>40539807
>describe syndromes
>fail to mention symptoms

>>40539805
>>40539807
I'm pretty scared of overtraining. Do you have to be severely retarded to do it? Is this something that only happens to pro athletes?

>>40539908
It's not gonna happen to you you don't have the motivation of being a world champion or feeding your family to put yourself through it don't worry

>>40539908
>>40539908
You would have to be severely retarded if you experience these symptoms and don't scale back training, increase rest, or improve your diet.
Persistent muscle soreness
Persistent fatigue
Elevated resting heart rate
Reduced heart rate variability
Increased susceptibility to infections
Irritability
Depression
Mental breakdowns
Burnout
Early onset fatigue while training
Decreased aerobic capacity
Poor physical performance
Innability to complete workouts
Delayed recovery

>>40539711
Fuck off, rafael, you midget hobbit

>>40539792
It really isn't a meme

How often do you guys stretch

>>40540053
>chains and shit
it sure looks like one

Wtf bros i only can squat 305 how people go past 500

>>40540053
I guess I'll try it sometime soon. Couple questions.
1) How are the weights calculated with chains? I'm assuming it's weight + chains completely off the ground.
2) Will it make me bomb out on bench? :^)

>>40540096
every day

>>40540096
never

>>40540096
sometimes

>>40540109
Doesn't have to be, remove chains then add 5%

>>40540143
> I'm assuming it's weight + chains completely off the ground.
The percentage is the bar weight. Chains are added on top.

The bombing is only for natty equipped lifters.

>>40540115
1) Take standard 45lb bar.
2) Add 5 45lb plates on each side
3) Add a minimum 6lbs more
4) Squat weight.

>>40535840
>WAWTT
deadlift x4@9
spoto press x4@9
front squats x6@9
>WAWET
Same as always Chicken rice tomatoes pepper and onion.
>WAWLTT
Purge playing dota 2. His voice is so calming
>WAWFT
Met with my gf and went for a walk, so amazing.

>>40540204
>The percentage is the bar weight. Chains are added on top.
Thanks for the tip senpai. I guess I'll also stick to raw.

>>40540096
only when i tie my shoes or shower my legs and feet

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why does powerlifting make me so god damn hungry all the time

>>40539809
Not Sean but around same level of easily entertained by shitposting though. And actual grill, which somehow makes it even more pathetic.

>>40540096
dynamic before workout (among other shit), static after

read: lmao whenever I remember to, if ever

>>40540343
>PAY ATTENTION TO ME I'M A GUUUURRRRRL POSTING IN PLG

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>>40540204
>The bombing is only for natty equipped lifters
self-aware, I like it

>>40540407
Essentially, yeah. THIS short of acquiring a trip and posting grainy clothed butt pics.

>>40540435
PLG doesn't need another guy pretending to be a girl ruining threads. Please don't.

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>learn how to do Power Cleans
>Develop a deep lust for Black Dick

What did Rip mean by this?

>>40540484
>implying
But yeah, fair enough. I will leave the attention to people who can pull ten times my squat max, as it should be lol

>>40540504
I see you have read the book. Atta boy.

>>40540504
>>40540569
what's the story here?

>>40540520
You can have another you for not attention whoring. We appreciate it.

>>40540587
Isley stop your armor is blinding me it's so fucking bright and white

>>40540609
lamoaaaa

>>40540587
This makes me happy on a genuine, non-trolling level. Thanks a bunch :D

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>>40538634
why would you wear a hat indoors

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[trappy come back, I forgive you]

>>40540096
Almost never, and I know I am completely retarded for neglecting it. It can only help strength gains.

I want to get a good tough massage once a week too, because fucking foam rolling is a waste of time, but I don't have time just now. During my next bulk I probably will start

>>40540096
Almost every day about 15-20mins

>>40540115
Good programming, mobility, hard work, not missing a workout, eating well and sleeping well

Genetics will also play a large role

No one can convince me that bumper plates aren't harder to lift for exercises like bench and OHP when compared to iron plates

No one

>>40538634
>sumo
Nice. What, hitting 315 conventional soon, kid?

>>40540795
Only if you use a meme tier bar.

>>40540795
>No one can convince me
why should we even try then :) they objectively are not though, if you really feel like they are your bar is just meh.

zome1 bake freszh :Ddddd

>>40540734
Trip on Raf

is anyone else doing pm having trouble with consistency on the singles?

they feel like shit because all the other work is all high rep with me

>>40537470
Try squatting like rippetoe teaches the squat. This style of squatting is best for the knees in my opinion.

>>40540815
no but my last snatch grip sldl e1rm was like 190kg

I might do a cycle of conventional after pm

>>40541023
Do you use straps for those?

I want to do them but dont want to be fucked using straps

>>40540504

you learned how to power clean? perhaps you can provide me with a thorough explanation of the movements.

>>40541061
I've done a 150kg single strapless, But it's basically impossible to do the volumes found in RTS (6-7+ sets of 5-13 reps) strapless

>>40541099
Do you have the link to the PM spreadsheet updated weekly?

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>>40535833
easy way around that buddy boyo

How do I not lose strength on a cut?

>reading about massive east coast internet outages and waiting for the axe to fall

Good knowing you boyos

I can't fucking increase my bench. I'm seriously thinking about buying some test

>>40541279
Refer to the post above you.

>>40541279
There are a few ways
>Don't cut more than 5 lbs
>take PEDS
>be in your first 6 months of lifting
>be a major 1% talentchad
Any of these will work

N e w
>>40541331
>>40541331

>>40536355
His point being that hypertrophy leads to strength gains in the long run as well as doing more reps and sets build work load and increases gpp.