/plg/ - powerlifting general

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>>41117136
Alex is here, immediately qt posting begins. Truly the best trip.

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WAWTT or tomorrow?
Last lifting session until comp for me tomorrow

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>>41117183
on 3rd week of inflated c6w wish me luck lads.

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>>41117183
Whoops wrong pic

>>41117199
inflating a program that only talentchads can complete (without missing reps) with actual maxes

you are a madman

>>41117217
Well first 2 weeks went well never missed a rep and managed 9/8reps on squat mr10. But it starts looking kinda hard now tho. Last time I did c6w I did it without belt and with real maxes and made great gains. So now I decided to inflate it a bit since my maxes were beltless and now I own a belt.

>>41117217
>c6w is a prog only talent chads can complete

What?

supermang was a great source of entertainment

>>41117217
Also my goal is to outlift frog by the end of this year, so whatever it takes.

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>>41117183
My life rn has been bench and cardio

100 reps of bench a week at 80% or over
And some cat back pulls to get the joints moving

>>41117266
(without missing reps) is an important qualifier

>>41117299
gl

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The Method

>>41117299
outlift his current total or outlift whatever he is lifting in a year?
good luck either way

>>41117217
>first cycle got 10-15kg on every lift
>second cycle literally only increased dl

fug

>>41117320
Preferably what's he's going to lift in the year.

>>41117345
wew lad
what you at now?

>>41117183
SQ/BP 4x4@70, pullups, bike sprints. Should be a pretty comfy day.

>>41117200
When powerlifting it's important not to set up too much volume. However I think you take this too the extreme. I really hope you have some form of accessories to go along with this.

Romanian deadlifts, split squats, front squats and incline bench and skull crushers might be good to add.

Whenever I plateau on bench it's because my triceps are weak. If you can lift the bar off of your chest without bouncing you pecs are strong enough. If you can't lock out your triceps are generally what's holding you back.

Or just increase your sets. 3 might be better honestly.

>>41117199
>>41117266
after your posts i looked at c6w.
squats 4x6 @ 80% first day

hell no. thats not going to work jonnie.

guess intermediate stuff aint for me anymore

>>41117402
Hes competing in like a week lad

>>41117367
160kg squat 185kg deadlift and 115kg bench. I know it's most likely impossible, but man can dream.

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>>41117183
Final warm ups today
Mock meet friday/saturday
Hype

>>41117402
I'm 5 days out man

>>41117419
Yeah this is a lesson to me to read the entire post lol.

>>41117217
I'm a genetic dead end and handling c6w pretty damn well.

Hit 3 on bench and 4 on dl and squat each cycle. Just finishing my third cycle and gone from.

105kg bench to 122.5kg
130kg squat to 172kg
180kg deadlift to 235kg

I started light on my lower body because I was recovering from injury, but they were my maxes when I started the routine to now.

>>41117514
>gde
>progressing on c6w
Pick one

>>41117518
The highest I ever benched before that was 110kg and I have lifted 3 years, I think I qualify. Or my routines were just shit.

Is a dirty bodybuilder allowed to partake in your based lifts recording site?

>>41117514
>gde making bench gains on c6w

you aren't a real GDE, you're just pretending

>>41117598
What do you consider a routine for a GDE then?

I failed at 5/3/1, SL, Sheiko and bro splits but this is making me gains.

It has lots of volume and frequency and you push yourself every workout i love it.

>>41117626
lots of food
hard work & consistency over time, im talking 5-10 years not a couple of training cycles

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>>41117183
I think I'm going to do the regular deadlifts first and the deficit shit at the end.

>>41117319
>deadlift every day
it's shit. deadlift is a shit lift and doing it every day is shit.

>>41117585
yes but tbqdesu I don't think anyone uses it anymore.

>>41117585
no one even looks at it anymore

>>41117662

Hey Alex what's your diet typically like?

>>41117662
>>41117664
>no one uses it anymore
feelsbadman.jpg

>>41117640
I was merely stating that the routine is good, desu i think my lack of progress was down to poor diet before, bulking to fast and hard then having to cut to not be a massive blob.

Diet is solid now, and training c6w has been fun and productive so far.

>>41117662
>Deficits at the end
Rip

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>>41117675
very, very, very unregulated. it's 95% just "if you're hungry, eat whatever's convenient."
over the last ~2 weeks I have been tracking how much protein I consume and making an effort to have at least 180-200g per day but that's really it.

I eat a lot of pasta and chicken breasts just because that's relatively cheap and I can get a decent amount of calories for cheap'ish. other than that I usually just have 2-3 protein shakes a day now just to make sure I'm hitting my protein target for the day. I think I'm unintentionally cutting right now actually kek. I look noticeably leaner when I look in the mirror now and my lifts all feel pretty good (although bench is running with a pretty deflated max), so that's kind of neat.

I pretty much never drink soda and I've cut out alcohol completely now that I'm taking training spr srs again. if this isn't a sufficient answer let me know, I'll answer as best I can.

>>41117718
ikr
had I not told myself that I was going to do da sheiko I would have taken them out for sure. I hate hate HATE them.

>>41117278
And inspiration

>>41117278
Did he ever bench that 4plate he said he was gonna get?

>>41117980
He didn't even get 3
His best was 130kg in comp

>>41117820

That's pretty much about what I needed to know, I'm still pretty new to lifting and I wanted to lose some weight but keep getting stronger. As long as I get enough protein I should be able to keep gaining muscle while losing fat on a caloric deficit right?

Also I currently weigh maybe ~215 but not a ton of that is muscle so is the 1g of protein per lb still what I should be aiming for? Seems like a lot

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>>41118103
I think yes? ask twinklex if he shows up, he's the cutting expert I think.
> is the 1g of protein per lb still what I should be aiming for?
iirc Dr. Layne "I'm a doctor btw" Norton Ph. D says anywhere from like 0.8-1g/lb is good, I just aim for the upper end of that because why not. but also he may or not be getting kickbacks from bb.com so he may or may not be getting paid to tell people that they should be taking in more protein than they really need. He seems like a good enough guy though, so I trust him and that neighborhood seems like about what everyone suggests.

>>41118101
see? hes not even here anymore and i still get a chuckle from him :)

>>41118169
>ask twinklex if he shows up, he's the cutting expert I think.

Isn't he like 83kg, why is he cutting?

>>41118169
Eric helms says the same thing about protons, I doubt hes getting any kickbacks

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>>41118231
he has a panic attack whenever he can't see every one of his abs

>>41118308
yeah I trust Layne tBh, just something to consider when someone who frequently works with a supplier of supplements says something about what/how much you should be taking.

>>41118101
kek, he says he can rep 125kg for 20 reps.

>12k views

https://www.youtube.com/watch?v=c6D3o0_q3Mw

https://www.youtube.com/watch?v=MW7Og20Ngv0

What is that 230 or 240kg?

In a little while from now
If I'm not feeling any less sour
I promise myself to treat myself
And visit a nearby tower
And climbing to the top
Will throw myself off
In an effort to
Make it clear to whoever
Wants to know what it's like When you're shattered

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Can I get a quick look at my squat? I know it's not very heavy so there's not much form breakdown, but I haven't had anyone look at it in a long time so I just want to make sure I'm not making bad habits somewhere.

>>41118611
I like it. You're weak, you'll get better form with time.
Don't worry man. Learn to relax.

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Planning to do ULULUxx with nuckols routines:
1x beg DL
2x beg squat
3x int med bench

You think this would work and I could hammer my upper body without it affecting my squat too much the next day?

Also, would it be better to do DLs after squats on first lower or second lower?

Pic is beg 2x squat structure

>>41118650
It's still a warmup, I just like using my phone for music on heavier sets so I didn't record those.
Most I've done is 140kg (still weak I know).

>>41118611
That inital sit-back looks a little excessive but if it's comfortable then whatever

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>>41117820
Shame about that jawline but I'd play those abs with my dick like they were a xylophone desu

>>41118611
You look like you have long femurs. If you measure them and proportionally they are longer than your tibia and longer than your torso you might want to try a wider squat stance.

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>>41118525

Think it's 250kg.

>>41118702
>shame about that jawline
What's wrong with it?

>>41118738
filthy frank got pretty joocy

>>41118738

Clarence is so dreamy

>>41118673
Yeah I noticed it too, I don't feel it when I squat though, and it's comfortable so I think I'm gonna stick with it for now.

>>41118721
Yeah they're long. I used to squat wider but it never felt right. Lots of knee caving too. It might be a bit weird, but low bar with upright torso and narrow stance is what feels best out of everything I've tried.

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>>41117820

Who is this? Instagram?

https://www.instagram.com/chuckiewelch/

WEW

>>41119106
for your stalking needs
>https://www.instagram.com/anllela_sagra/

If you're suicidal then feel free to come talk to me and I'll hell you

Anyone got experience with Garrett Blevins programming?

Can't decide between this or 28 FREE PROGRAMS.

>>41119345
Some anons been shilling them pretty hardcore lately

>>41119365
Maybe Mr.Blessings is among us.

6 months of DUP programming

Month 1
High-Volume Day Protocol: 3 sets of 10, Average RPE 9.5
Speed Day Protocol: 5 sets of 5, Average RPE 8.5
Heavy Day Protocol: 3 sets of 3, Average RPE 9

Month 2
High-Volume Day Protocol: 4 sets of 8, Average RPE 9.5
Speed Day Protocol: 6 sets of 3, Average RPE 8.5
Heavy Day Protocol: 5 sets of 2, Average RPE 9

Month 3
High-Volume Day Protocol: 5 sets of 5, Average RPE 9.5
Speed Day Protocol: 8 sets of 3, Average RPE 8.5
Heavy Day Protocol: 6 sets of 1, Average RPE 9

Month 4
High-Volume Day Protocol: 3 sets of 5, Average RPE 9.5
Speed Day Protocol: 6 sets of 3, Average RPE 8.5
Heavy Day Protocol: 4 sets of 1, Average RPE 9

Month 5
High-Volume Day Protocol: 3 sets of 3, Average RPE 9.5
Speed Day Protocol: 4 sets of 2, Average RPE 8.5
Heavy Day Protocol: 3 sets of 1, Average RPE 9

Month 6 (Taper Begins)
Weeks 1-3

High-Volume Day Protocol: 5 sets of 2, Average RPE 9.5
Speed Day Protocol: 4 sets of 1, Average RPE 8.5
Heavy Day Protocol: 2 sets of 1, Average RPE 9
Week 4 (Final Week of Taper)

Day 1: Work up to 1RM at RPE 8 (this would be a rough value for an opener)
Day 2: Work up to a 1RM at RPE 9 (this would be a rough value for a second attempt)
Day 3: Meet day (execute first and second attempts according to the plan, and use those values to gauge the third attempt)

>>41117199
Squats went horrible, very slow and shit form did 5/4/4, but my deadlifts went amazing was really happy 6/5 and they felt really fast.

Where is the green text with sheiko programs that trappy spammed?

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>Go out with this girl once about 2 months ago
>Super hot, super nice, funny, seems like we have good chemistry
>Try to nail her down since then, can't seem to ever get a second date because she's always working or some such
>Still really friendly with me because she's a genuinely nice person
>Go to her birthday party last night, can't seem to get any face time with her, still manage to have a good time with some other people but still
>Pretty sure anything that was there is now gone

These are not good feels

In fact these are bad feels

Time to see if I can lift them away

>>41117598
>>41117626
What's a GDE?

>>41119547
Genetic dead end

>>41119547
You

https://youtu.be/5nEX55S_TEM

>didn't know about this one until now

>>41119547
grandads dirty erections ;)

>>41119525
You can't

>>41119661
look at the dudes lifting vid his forehead is ayylmao tier wtf

Yo lads, i want to cut, but when i am in university all day i have to eat something there.
There are basically only 3 types of food:

- subway
- kebab
- McDonalds

What do i eat?

>>41119517
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/

Dietmar Programs (translated by c’’,)):

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

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

>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/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/

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

>>41119832
>What do i eat?
Bring your own.
Greek yoghurt, for instance.
Or pick the McDonalds that are mildly healthy, as the food is a cheap source of decent macros.

>>41119832
subway out of those three, but you should just do meal prep at home and autisticly eat it from a Tupperware box in class

>>41119832
Make your own and take with yourself to uni. On first semester I had classes from 8 to 20 and I did fine without eating any fast foods

>>41118665
bump

>>41119905
DLs after Squat day 1.

The rest, just start and adjust as you go.

>>41119870
>>41119876
>>41119871

Prepping my own food would definitely be the cleanest way, true.
But people want to go and eat something with me during breaks, can't always refuse them and tell them i brought my own, lel.

If i try to pick the healthiest / richest stuff from subway and mcDonalds, which one is actually better?
McDonalds = McDoubles best choice?
Idk about Subway

>>41119857
Thank you!

>>41119951
>But people want to go and eat something with me during breaks, can't always refuse them and tell them i brought my own, lel.
Fucking pussy, if they can't accept your lifestyle they're not worth hanging with.

>>41119951
Egg McMuffin, Hamburger, Cheeseburger, McChicken, Bacon Ranch or Southwest Grilled Chicken Salad, according to a quick google search.

Is it a good idea to inflate all my maxes by 10-15 kgs on sheiko if I'm still moving babbyweight?

>>41120015
If you're still moving babbyweight, you should perhaps consider not doing Sheiko at all.

>>41120015
just list your maxes instead of of giving us vague terms you fag

>>41120057
literally 1/2/3/3.5

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>>41120015
>>41120080
>1/2/3/3.5
wtf are you doing sheiko for tBh

>>41120167
what should I do mang I can't progress on my LP for shit anymore

>>41120167
tbf I couldn't progress past 90kg bench before sheiko, did one month of sheiko and went to 115kg pause bench

>>41119995
Yeah, saw that too now. McDouble was up there though.

If local restaurants offer that salad i guess ill take 1 mcDouble + that salad.
Shouldn't be too bad, i guess.

Cut the soda, cut all sweets and eat protein rich, healthy shit in the morning and evening, add some cardio, that should do it.

>>41120167
Stupid bully

>>41120167
that might be intermediate for some people tbqh, and the 3 day is an intermediate routine

>>41120223
>Cut the soda
Sugarfree can help you feel full, imhe.

>>41120269
I honestly have drunk a little of sugar free Pepsi a day on this cut and couldn't agree more

>>41120242
> the 3 day is an intermediate routine
sheiko classifications are based on your total within a weight class Tbh

>>41120306
it's for class I, II, or III iirc

which is pretty early intermediate - later intermediate

>>41120269
Hm. So i guess a sugar free coke would do.
I always drink exclusively water anyway, just when i order a meal somewhere i don't enjoy water because it doesnt match the taste.

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guys i've been asked to join my uni's powerlifting gym 2 times now based on my deadlift which is 515. The only problem is that I can barely squat 385 and lmao forget bench, i'm at like 255 maybe. I need a bench of 315, and i'd like to get my squat to 450 before i try out. i weigh 215 btw at 5'10"

any tips on programming for this?

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>>41118335

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>>41120185
c6w, TSA 9 week, RTS something, texas memethod

>>41120196
what were you doing before sheiko?

>>41120227
pointless post

>>41120242
how long is it? I don't see much of a purpose in taking 3 months between PR attempts as an intermediate, especially when you can up the weight in 6 weeks, a week, or something much shorter.

>>41120306
classifying advancement level based on strength standards is very, very silly imho. it should be about how long it takes you to progress or what kind of training you have to do in order to progress.

>>41120351
long armed fella ain't ya
>any tips on programming for this?
increase bench volume, GOAToshot

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Anyone know of any strong long-memured sumo pullers?

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>>41120434
that one polish guy
layne norton

>>41120397
>what were you doing before sheiko?
candito's linear

>>41120447
Other than those two please.

>>41120397
3 day is 12 weeks, you could just skip the comp cycle and do the skills test though

so it would be 37/31/32W1/37/31 and so on
>>41120351
28 free 3x int med or int high, or some other program that has you benching 3-4x a week with a lot of volume

consider doing a lot of bber type chest work too, bench has some limitations for hypertrophy for long arm fags (probably be better off doing DB work or pec deck for chest)

>>41120434
vierspooky
bunjamin rooce

>>41120475
Any other?

>>41120463
also wanna give a quick -1 to traditional DB flyes, those absolutely suck shit if your arms are very long

you are just cantilevering your lanklet arm with a weight on the end and it feels like shit

pec deck or machine fly is god tier though

>>41120167
stop giving shitty advice
look at this chart
http://sheiko-program.ru/forum/index.php?topic=3.0
you are supposed to do intermediate 3 day when you reach third class (which is INSANELY easy) and switch to advanced when you reach cms (which is basically the same as 3 day you just deadlift on saturday again)

When Nuckols 2x squat int says 8RM for front squats, do I just work up in sets of 8 until I can't do more?

Also just did first day of bench 3* int med which is 5x5 and it felt super light. Is it supposed to?

>>41120503
lmao fuck off rafael

>>41120351
Twinklex bench program

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>>41120518
stop asking stupid questions LUKE

>>41120503
alex btfo, how can he recover

>>41120518
That's the way I did his xRM protocols, but some other lads had a weight in mind based on an e1RM. I did it that way becayse he says in one of the deadlift sheets that making smaller weight increases and hitting a lower number is okay, and I saw no reason why it shouldn't apply to the other programs as well (aside from the fact that it wasn't stated in the other programs...).

And yes, week 1 of the 3x/week bench programs is fairly light. Do them with feet up or something if you want to make it slightly harder, shouldn't have any negative effects on your progress.

>>41120518

https://www.youtube.com/watch?v=m9mlUJjhZko

am I strong luke?

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>>41120569
who is this alpha male

>>41120503
using strength standards to decide how advance you are just doesn't make sense to me.
like for me
>able to progress squat to 405 just going in once a week, doing a 1rm and a 5x5 and leaving
>no you should be doing x so you can advance once a month instead of once a week
you should just be doing whatever allows you to add weight to the bar the fastest. slowing yourself down to maxing every 3 months when you could be every couple of weeks just seems silly.

>>41120569
does he have blue hair?

>>41120645
if he's considering Sheiko, he has probably attempted other programs and has been unable to progress at the rate they call for

believe it or not some people (GDEs) have a really hard time adding weight after 225 bench and 315 squat

besides it's not like testing every 12 weeks means you only make gains every 12 weeks, if your working sets feel easy you just bump the max up 10lbs

progression rate of the program =/= your progression rate

>>41120556
I have only ever done front squats with lots of volume like 5*10 and accordingly have no clue about my max. No real way to estimate my 1RM. I'll try just working up in sets of 8. No problem since I like them.
Thanks a lot pal!

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>>41120434
my friend pulls sumo and he has long femurs. he also has a very long torso tho (6'4 so just very lanky in general)

hes not very strong but his sumo is much higher than his conv. he cant even set up for conv without looking like pic

>>41120569
wasn't meant for me, was it?

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>>41120682
>believe it or not some people (GDEs) have a really hard time adding weight after 225 bench and 315 squat
yeah but some people don't, which is why just putting a blanket statement of "after you hit xxx, you should move onto x program" is silly.

Entry level squat shoes?

>>41120881
Powerlift 2.0s

>>41120881
I mean, squat shoes are squat shoes lad. but if you mean cheap, vs athletics or do-win gong lu 2/3s are cheap

First Marcel left, and I did not speak out—
Because I was not a Talent Chad.

Then Virtus left, and I did not speak out—
Because I was not a Talent Chad.

Then Bryce left, and I did not speak out—
Because I was not a Talent Chad.

Then Bodorio left, and I did not speak out—
Because I was not a Talent Chad.

Then we were left with a narcissistic frog—and /plg/ had nothing left to offer me.

>>41121022
K

>>41121022
yet you refuse to leave

>>41121052
He's right though

>>41121069
right about what? that he keeps coming back to a general he doesnt like?
is he a bit of a retard? like just leave the thread haha

Roses are red
Violets are blue
I want to kill myself

>>41120947
How them compare to the 1.0 and 3.0?

>>41121122
No, he's right about frog. Plg doesn't have to suck quite so bad.

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>>41121122
>he keeps coming back to a general he doesnt like?
I'm memeing friendo
but plg was more enjoyable when we had more people posting and had a few really strong & knowledgeable guys around

>>41121148
>he
no, you are a bit of a retard m8
if plg doesnt have anything more to offer you then you are doing yourself no favours still coming here

>>41121207
literally all because of the trappening

>>41121148
Frog's not that bad. This general already got fifteen times better since the exit of the Brazilian trannyman LARPer

>>41121208
Fucking trip-lover. Why are you defending them?

>>41121268
where did i defend anyone lmao

these are my posts to make it easier for you
>>41121208
>>41121122
>>41121052

>>41117177
sauce?

>>41118747
It's a bit much lad

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Maybe I should give oly a try?

>>41121298
>trips suck
>anons complain about trips
>you tell anons to leave and call them retards
So go fuck yourself

>>41121396
cute

>>41121399
Um, you have to get the weight over your head

>>41121430
But my disproportionate leg strength should have enough explosive power to carry it, right?

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>>41117177
who is this?

>>41121405
>anon complains that place x is shit and has nothing left to offer him
>refuses to leave place x and so is just punishing himself for no reason
>friendly anon informs him of this and that all it takes is for him to not keep returning to place x
>another anon with very bad comprehension starts yapping in a confused manner about what he wasnt comprehending
i would tell you to go fuck yourself but that level of comprehension should really be the most important task at hand first

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>>41121492

>>41121342
>>41121491
look at the filename, sorry no idea I take my qts from 4chan threads.

>>41121504
LMAO
now if you just didnt do that so much in class we wouldnt have been in this situation

>>41121517
What's your trip?

>>41120683
It's going to suck. Good luck.
are you really lpl
>>41120684
Ye, fuck conventional tbH.

>>41121546
what? you cant read the name field?

Bad idea to add any ohp to 3x intmed?

How can I programs tons of back work to intmed? What volume etc?

>>41121666
If no-one answers, ask me tomorrow. Cba typing on phone.

>>41121727
Can u tldr me plz?

I've seen the progression pic you've posted before but not sure how to applies when I want to spend lots of time on direct back work.

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>>41121399
How?

>>41121748
stop posting this UGLY fucking BITCH

>>41121022
>calls frog narcissistic
>talks about what /plg/ has to offer him and not what he has to offer us

I dont understand the frog hate. what do you want him to talk about if not how his own training is going??

>>41121374
t. low test beta

>>41119951
Yes, you can. Just make it look more fun and interesting than what they are eating. Get a kawii little bento box or something. Or, eat salads with cold chicken that you wont need to find a microwave for. Nice tuperware will at least make you look less autistic.

>>41121885
A E S T H E T I C
A S
F U C K

>>41120790
i wasn't the guy recommending to use that chart though

my point is the guy asking obviously can't increase weight very quickly and easily anymore, so Sheiko isn't a completely insane choice

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>TFW your judaism worked
I'm getting my money back, fuck lolfeds

>>41122576
fucking ayyyyyyyy
i hope more people done this

>SEVERAL WORLD RECORDS WERE BROKEN
lol

>>41122576
tell them you would not like to receive the recordings for the SEVERAL WORLD RECORDS THAT WERE BROKEN

>>41122683
>>41122673
kek, i have no idea why they put that in caps. I'm genuinely surprised i actually got my refund.

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>>41122683
Ok thanks. Great post by the way.

>>41122756
I wasnt talking to you Dino

>>41122793
Wasn't me but we can talk if you want

>>41122809
Okay Dino

>>41122817
Good :)
What do you wanna talk about?

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>>41117177
for the love of god

>>41119465
>Average RPE 9.5
You don't know much about RPE do you? You wouldn't be able to complete all your sets if your average RPE was 9.5.

alone again

naturally

>>41123450
of course you are alone dino, its fucking bedtime

>>41117199
>c6w
>>41117217
>>41117262
>>41117266
c6w seems like it's pretty well spoken of here, im on my second cycle of it right now and seeing nice gains. Can i join /plg/? you guys seem fun & friendly

>>41123449
That is definitely untrue.

>>41123524
>Can i join /plg/? you guys seem fun & friendly
we used to be, i would think again if i was you

>>41123436

That bar clearly dropped a fraction of an inch when he got stuck

REDLIGHTS in any competent fed.

>>41123571
are you real? like whats your wilks? strong guys don't normally call sumo cheating and are serious about it. you also don't post like a strong guy

>>41123539

We're also about the only place on 4Chan left to dependably talk about lifting. General strength training in addition to powerlifting specific training.

If he wants to actually lift, and refuses to leave the 4chinz, this is the general for him.

>>41123571
You don't even compete, raffy. Chill out.

>>41123593
i feel like its rafael too but he posted a timestamp with his face

>>41122223
t. cuck

>>41123581
>this is the general for him
yeah just as long as he isnt expecting the old no bully meme

>>41123576

My wilks in the last competition was 399.36.

I heckle other reasonably strong fellows (and Pete Rubish from behind the safety of the internet) partly because I am a chump with nothing else to do, and partly because sumo is patent bullshit.

You probably think Westside "squats" actually count, too.

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>>41123615
>>41123593
possible fake?

>>41123625
plz bully, i love that competition

>>41123615
That doesn't mean anything. He had people fooled about trappy for YEARS. The whole ipf thing is a dead giveaway.

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>>41123641
looks like a poor man's jesus

>>41123643
true. I think it's rafael

>>41123643
>The whole ipf thing is a dead giveaway.
ipf superiority was here long before raf

>>41123661
kek
thats what traveling done to him
had to sleep on the streets a while im guessing

>>41123628
so close
should have took a piss

>>41123641
do you have a man bun back there? you know that they are like the mullet of oueneration and should all be chopped off

>>41123661
kek thats what I thought

he also reminds me of a northern british guy. I dont remember who tho. hes on tv but I dont remember what in

>>41123643

If it placates you any, I also think the IPF is a clown show, just far less than any other fed I've looked at. Their "white list" for gear is a bad joke, despite all their ballyhoo about standards, their refs are inconsistent, the procedural rules for bench press are retarded (though they are in every fed), and they, who want to be in the goddamn Olympics, can't reliably find barely competent spotters for their national level meets.

>>41123661

A poor, fatter man's Jesus.

>>41123681

I did. And I was outside, spitting in the parking lot because I was paranoid about not making weight. Which I did by a good 5 lbs.

What I should have done was not get the cinnamon twists with the quesadilla from Taco Bell the night before.

Lmao kinda feel bad for figjam

>>41123824
raf?

>>41123858
no, silly
*bangs head*

>>41119857
How do I use these fucking programs? When do I increase the weights?

>>41123983
>Input maxes
>Do reps and sets at weights prescribed
>Test new maxes on the first week of the comp cycle, when it says to
>Repeat

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What do you think about Chad Wesley's Scientific Principles of Strength Training?

>>41124041
I agree with everything CWS says simply on the basis that he has beautiful eyes t b h

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>>41119857
just looked at those sheikos and remembered how ass they look in that format

>>41124041
Kryss DeSandre is really, really good looking.

>>41123983

You print them out, wipe your ass with them, and do Texas Method

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>>41124041

I want to inseminate her.

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>>41124320
kek

>>41124320
have you seen hancotts gf? shes hot as fuck, some blonde slice. poster her on his snapchat once

Today I met the qtest fucking girl ever and she actually didn't mind my autism, at least it seemed that way. She even went along with the autistic stuff I was doing

How do I make her be my gf?

>>41124545
for me its the McChicken™ , the best fastfood sandwich

>>41124545
greentext it i feel like listening

>>41124580
I'm gonna be honest with you I saw that guy shilling all over r9k and now I always get mcchickens, at least twice a week

Can I have gf advice though?

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>>41124545
gather intelligence and make yourself into her dream bf

>>41124589
It's really really dumb and embarrassing but if you want I will
>be sitting with some friends
>the qt girl who is friends with my friends comes up to us and asks if I know where some another friend of ours is
>I say that he went to Chicago to visit the ghost of Fred Hampton, a dead black panther
>she acts all worried, jokingly, and asks me if he could be in another dimension
>say yes and say the ghost sucked him up
>ask her if she'd like to pray with me to bring him back
>she agrees for some reason and even does all my bullshit prayer movements and says hail Satan at the end
>later she tells me about one of her dreams where she almost died and I tell her in turn about one of my dreams where I got killed by a wave of blood and water in an underground canal next to an underground 17th century city

Honestly idk her that well but she is very very qt and I just want a qt gf who is as autistic as me and she seems pretty autismo

>>41124597
What about jus beeing myself? I feel like that's the better approach

>>41124594
For me, it's the McChicken. The best fast food sandwich. I even ask for extra McChicken sauce packets and the staff is so friendly and more than willing to oblige.

One time I asked for McChicken sauce packets and they gave me three. I said, "Wow, three for free!" and the nice friendly McDonald's worker laughed and said, "I'm going to call you 3-for-free!".

Now the staff greets me with "hey it's 3-for-free!" and ALWAYS give me three packets. It's such a fun and cool atmosphere at my local McDonald's restaurant, I go there at least 3 times a week for lunch and a large iced coffee with milk instead of cream, 1-2 times for breakfast on the weekend, and maybe once for dinner when I'm in a rush but want a great meal that is affordable, fast, and can match my daily nutritional needs.

I even dip my fries in McChicken sauce, it's delicious! What a great restaurant.

>>41124660
Kek, now you're making me hungry stop that

I'm gonna eat a mcchicken tomorrow thanks to you, maybe two since I'm bulking

>>41124597
>Jew? Hope not
Fucking kek

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>>41124650
that's shit unless you're a born chad. being yourself is the reason why you have no gf right now. you need to act like someone you're not and then after you're together for a while you can try to bee urself

>>41124636
i dont even wanna imagine what that looked like

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somehodu please kill mr

>>41125361
why dont you make funny vids anymore bro

>>41124650

Dude, being yourself is why you're posting about gf advice on the powerlifting general on the fitness board of a Mongolian hieroglyphics forum.

Time to switch it up.

what the FUCK
>>41121591

>>41125413
>>41124984
But if I fake my personality won't the gf I end up getting just hate me once she knows the real me? Also how will I even find someone I can relate to if I pretend to be a boring Norman, I'd never enjoy having a normie gf.

>>41125165
It was fun but also probably very cringey

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if anyone cares I did a quick analysis of some proteins on amazon.
GS = Gold Standard
BSN = BSN Supplements
MP = MusclePharm
BF = Body Fortress
pro/dollar = grams of protein per dollar

>>41125533
you should still bee urself for the most part, just maybe not 100% straight out of the gate, and step up your emoji game.
t. almost completely useless with women

>>41118611
post a heavier attempt so we can see some form breakdown and tell you where to improve

>>41125606
Alright I will work on that, toning myself down cause I'm really fucking overbearing I think

Also I don't need to use emojis really cause I only talk to girls who are not normies, and they don't fixate on dumb stuff like that

>>41125606
>gets one date
>thinks he's the go-to nigga to go to for slut advice now

>>41125644
>t. almost completely useless with women

>>41125606
Dymatize

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ow my dick

>>41125812
Who is this dyel?

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>>41117177
Who is this?

>>41123571
It didn't drop. It stalled.

>>41125850
Holy shit. He should kill his self.

>>41124135
do you or anyone have a sheet for texas method?

>>41126066
Don't listen to trappy

>>41117136
damn that Volvo in the back, would smash 9/11

>>41123628
You compete in multiply?

>>41126066

Possibly the best thing about Texas Method is that you don't need a sheet.

Take your squat max and multiple by 0.7 This is what you start with for 5x5 on Volume Day. Multiply that max by 0.9 for what you'll do for 5x1 (setsxreps for the Eurotards) on Intensity Day. Do 60%ish of your max for 2x5 on Light Day. Increase the Volume and Intensity Day weights by 5 lbs every week. If that begins to get too much and you can microload, microload.

Use the same percentages of max for the Bench Press volume and intensity weights. Intensity Day bench press are always done like competition bench press (whatever grip width you'd use, and with a pause). Volume day can be played around with. I will do paused bench on volume day until the weight gets too heavy for me to do so, then just touch'n'go. You can also start with close grip bench and widen up towards your standard grip as the weight gets prohibitive.

Competition style deadlifts (conventional if you're cool, sumo if you're a bitch) will be done 3x1 on Intensity Day, starting at 90% of max and going from there.

Also, on light day, do some standing press 3x5, starting at 70% of max and going from there. These should never get to the point that you're really grinding out the last reps. It could start to affect ID bench if you do. I also do 3x8 chin ups on light day.

I would also pick one bench press accessory (I do dips 5x5 with weight increasing every week) and one pulling/hip extension accessory (I do speed deadlifts 3x3, but you could do power cleans 5x3, or goodmornings for whatever you can suffer to deal with, or some partial/modified deadlift to address something you think is wrong/weak).

I'd do it for 8-10 weeks (though if you're less advanced, and more genetically awesome, you could run it for longer), then take a back-off week and a half before setting new maxes and restarting.

>>41119471
yeah i feel like this program makes deadlifts too easy and squats hard as fuck

>>41126208

So it'd look like:

Week 1:
Volume Day
-Squats 5x5 @ 70%
-Bench 5x5 @ 70%
Pulling Accessory
Pressing Accessory

Light Day:
-Squats 2x5 @ 55-60%
-OHP 3x5 @ 70%
-Chin ups 3x5-8 (add weight if 3x8 is a breeze, don't work too hard though, it's Light Day)

Intensity Day:
-Squats 5x1 @ 90%
-Bench 5x1 @ 90%
-Deadlifts 3x1 @ 90%

You'd increase the weight on every core barbell lift by 5 lbs per week, except light day squats, which I keep at a constant weight throughout the program. Unless you can microload and need to do so in order to keep adding weight on a weekly basis.

For that back off before setting maxes, when you decide to do it, get one last "Full" volume day in, then Light day, but on that Intensity Day, just work up to a single at what you'd feel you'd open a meet with if you were to do one, do it for each lift. Then the next volume day, drop back to the weight you started with on VD (that original 70%) and do 3x5 on both squats and bench, skip the accessories. Take a set off everything on light day, and use the weight you started the cycle with for OHP. Then, on that intensity day, try to set some new maxes.

Then you can restart the program based on those new maxes.

>>41126267
How is this not raffy??

Can I go for 2 scoops of protein in a standard 20oz shaker bottle? Would it taste any different due to the different ratio of powder to liquid (chalkier, etc)?

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>Listening to the radio at work today
>"....A study that found that eating too much red meat can speed up the aging process, it releases something called mTOR"
>Everyone at work: "haha anon, better stop eating all that red meat!"

Fucking retards, mTOR is responsible for cell growth and muscle building.

You could even say mTOR helps reduce aging because it promotes cell growth

really makes me reee

>>41126208
>>41126267
Thanks for this bro, I've been meaning to start a new program. I'll take a closer look after I get off work

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>>41121342
>>41121491
>>41121491
>>41122859
>>41125837

samefag.

I've been jerking off for the last 3.5 hours.

I've cummed 5 times and its 3AM now. I have to get up in 3.5 hours. Send help please.

Esmeralda?

IVE JERKED OFF 6 FICKING TIMES NOW IN THE LAST 4 HOURS I NEED TO BE SLEEPING REEEESEESSSEEEEEE

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SEND HELP

>>41126904
Who is this semon lemon

>>41127001
is that sparrow?

i cant stop thinking about egg mcmuffins

>>41127123
HELP

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>>41121666
>OHP
I did the 5/3/1 sets (no backoffs) on day 2. First cycle I noticed increased fatigue, so if you want to go with 5/3/1, consider including any backoffs from the second cycle onwards. The backoffs would be the FSL approach (3-5 sets of 5-8 reps). Start with 3 sets, then 4 sets on week 2, 5 sets on week 3. If you want higher reps, do BBB instead with increasing intensity throughout the cycle.

If you want to do one of the Nuckols progressions, I suggest Auxillary lifts option 2 (but do 2x5-6 on week 4). It'll also work with higher reps, if you would prefer that.
>back work
You should do both horizontal and vertical pulling, and work in multiple rep ranges. One back exercise per day should be sufficient for a while, and don't do the same exercise two days in a row. It can be beneficial to vary grip widths and supinated/pronated/neutral each cycle too.
Use a heavy/light/repeat arrangement for each pulling direction.

Auxillary lifts option 2 (like above) for both the heavy and light work, but stick with 10+ reps for the light work.
Remember that you're working the muscles, not the movement.

Is this okay?

>>41127123
>Cuban bakery 1 block from where I live
>There's literally nothing stopping me from going and getting two dozen chicken empanadas except for sheer willpower

It's rough.

>>41127186
fuckin hell this sucks

i have to go to bed but i will have sausage egg muffins tomorrow or ill die

I've cycled c6w before, started again this week, 80% for 6s x4. That was on Monday and the DOMs is unbelievable today, actually got worse when I woke up today. I don't even get DOMs anymore but it's literally like LE LEG DAY meme, I can barely sit on the toilet or walk up stairs. Any ideas why?

I have never done OHP but can get a single of 90kg.
Bench isn't really good.

Does that mean OHP is mostly driven by bench progression?
I still feel like doing it though, because it feels good for the shoulders.

>>41127277
whats your bench

>>41127266
this happened to me both past times i started c6w

i think its because its just more volume than youre used to

week one lower body is way too hard tbqh

i miss her

>>41127298
145

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Bros help me out, i started a thread but no one is replying ;-;
tl;dr i found out i have scoliosis but never experienced any pain nor is it visible. Doc said i should stop powerlifting but i really don't want to. Experienced?

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>>41127334
who is lemar gant

>>41127334
You could have a pimple on your left nutsack and the average doc would tell you to stop lifting.

As long as nothing's hurts keep going strong lad

>>41127334
Powerlifting isn't everything. As soon as you stop you'll realise it was never "your world" to be begin with. Just a false little dream that one day you'll make it and be on top.

If you're not the best at what you do after the first year or two, you never will be.

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did dips
now shoulder hurts
yfmsu

>>41127334
>Doc
Get to a physio.
In the meantime, sleeping on the floor on a yoga mat might help your posture (Lotus does/did this).

>>41127411
sleeping on a floor will not help true scoliosis, posture perhaps, but not the curvature.

>>41127415
My bad.

>>41127411
This was a physio. I just heard that physios are generally ignorant towards weightlifting so i was wondering if anyone had first hand experience

>>41127182
Thanks for the explanation, summed it all up well. I think I might leave OHP out at first on this cycle then since it might be a good idea to feel it out but will see if I can add it second cycle.

Something like this might work? Or should I change the two days of rest to something else?

https://pastebin.com/Up2CB3bJ

I'll add some light arm and delt work to upper and some core and light single leg to lower.

>>41127589
Are you time limited? Cramming that into 3x/week shouldn't be an issue, even with isolations which can be supersetted and don't require much rest between sets. E.g. combine Tuesday's squats with Monday's work, Tuesday's deadlift with Wednesday's work, then Thursday's squat with Friday work.

But yes, it can work. Start there and adjust if you need to.

>>41127334

Your average doctor will tell you to stop lifting if you just tell him that you lift. Proper lifting, if anything, will improve scoliosis.

Proper lifting meaning conventional deadlifts. Sumo deadlifts cause scoliosis.

>>41127682

Thank you

I'm a little time limited but not much, I have been doing 3 day and what I didn't like were a few things;

After benching and squatting, I just feel incredibly tired and everything else becomes a drag and unenjoyable.

Because of past injury to my knee, it takes me quite a long time to warm up for squatting and feel comfortable. This added to full body makes the whole thing last ages. On the lower days I plan to spend more time after practicing light olympic lift technique and and also loaded stretching.

I find that just lifting a little more often often helps me from being inconsistent or feeling bored.

Not sure if these are valid reasons but I guess it's best to do whatever keeps you consistent and enjoying it. Hoping that squatting won't take too much of a hit after back work.

>>41127698
>Sumo deadlifts cause scoliosis
Okay. You are definitely not Raffy.

>bday today
>was excited to workout, make myself a delicious dinner and then go party with some friends
>schoolwork is going much slower than expected, still have about 15-20 pages to write for a paper due in 27 hours
Can't wait until I'm done with uni. I despise writing academic papers, I'm just gonna be a teacher I don't need this shit.

>>41127117
Yes

>>41127766
birthday lifting and the subsequent meal/food that follows is always great.

>>41127738
Alright.
As for the two days of rest, you might need them, or you can consider squatting thrice and deadlifting twice.

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>>41127766
Happy birthday lad.

>>41127766
>>41127917
true
I remember 2 years ago I squatted 2 plates for the first time on my bday and we went out for burgers in the evening. Good feels.

>>41127939
Thanks for the advice, I'll stay on beginner 2x until I need more. 3x is just way too monotonous for me, makes me dread squatting.

mhmm these shit logs are nice and lubed up and just slipping out of my butthole this morning

Damn, son. Aaron Hernandez killed himself.

>>41128169
He was clearly killed why would he go through court get acquitted then kill himself a few days later lol

>>41128169
>faces life in prison
>cheats out of it
It's the patriots way I guess.

pls come back oh god pls

>>41128206
Yeah I just saw that post in the /sp/ thread too.

>>41119525
>can't seem to ever get a second date because she's always working or some such
If she'd wanted you she'd make time.
Move on.

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>>41128266
This desu. If she doesn't make an attempt to reschedule, she doesn't want it.

>>41127750
It's just a slightly different raffy persona.

>>41127334
>i found out i have scoliosis
How did you just find out? It's pretty fucking visible and feelable if it's scoliosis worth shit, so I'm guessing it's very slight and you should be fine. Personally lifting helped me a lot with scoliosis but I still have some problems which I guess I'm just too old to fix. tl;dr if you haven't noticed you have scoliosis before it's probably nothing and lift and just watch out for any pains.

Anyone think it's a good idea to train back 5x a week without rest days inbetween? Idk if this works well or not

E.g. Bench+Pull-up, Squat+Row, Bench+Pull-up, Squat+Row, Bench+Pull-up?

>>41129103
>>41129103
>>41129103

>>41127266
It's probably the toughest or second toughest day of the program and you're using new, higher, true maxes.

>>41127766
hbd, fgt

>>41127360
source on this?

>>41129111
of course, horizontal and vertical pulling are literally orthogonal to each other and therefore there is minimal interference between the two from fatigue

>>41125606
Nig, get yourself a costco membership. They sell 6.35lbs (90 servings) bags of ON gold star whey for $60. I guess MP is still cheaper, but isn't ON the best?

Has anyone here ran Candito Linear? I'm currently on week 2. Any thoughts or critiques on the program?

>>41127392

That's a little discouraging, anon :(

>>41127334
>>41127484

try a sports rehab physio, one that regular sees strength athletes, or athletes in general. I think the general rule is, if it strengthens your muscles, it'll be good for you. You might not be able to "cure" the curvature of your spine, but strengthening your back and the associated muscle groups will help prevent it from getting any worse, and minimise the risk of injury and discomfort in the long run. I'm not a physio, I just attend talks at strength&conditioning gyms every now and then, and that's what I usually here.

>>41127766
mirin'
>had tonsillitis on birthday last year
>couldn't indulge in delicious japanese dinner with friends who took me out because it hurt ( didn't know it was tonsillitis at the time)
>ended up losing all gains over the course of about 3-4 weeks.

happy birthday, lad. Hang in there.