/plg/ - powerlifting general

I miss my princes

Is it too late to learn the guitar?

I've always wanted to play the autistic guitar and learn to sing but never did due to insecurities

I WANT TO LICK RAFAEL'S BUTTHOLE

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GOD SAVE OUR GRACIOUS QUEEN

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SHITPOST WHILE BRITAIN SLEEPS

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>>41146413

>tfw never posted any of my many embarrassing lifts to /plg/

>>41146554
>tfw hope no one recorded me fail a 55 lb bench press years ago

>>41146505
>>41146546
im very disappointed in these childish images lad
going to bed in a bad mood

>3 hours of sleep
>12 hour work day
>tired all day
>go to bed
>wide awake

Could someone pls repost the google spreadsheets fr\or Sheiko?

>>41146597
>Insomnibrir
been on the juice too it seems lol

>>41146554
is this you?
>>1639311

>>41146575
because you hate anime or because you want MUSLIMS stealing OUR FUCKING JOBS? :^)

and goodnight lad. Im going to bed too

>>41146554
>>41146614

>>>/wsg/1639311

>>41146614
we are in plg not /a/... i will leave it at that
night lad

>>41146614
>>41146624

Oh kek that is me.

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>that 10x3 in week 2 of c6w

>>41146658

Which one?

>>41146652

Also I'll add I was actually trying to convert that into a webm without a sound stream to post it here because 315 even touch and go is a milestone for a presslet like me who was at like 245lbs this time last year.

>>41146597
thats fucking rough lad

>>41146681
do you train with panzer? or was he just helping you make the webm

>>41146729

I posted it in the discord but couldn't post it here because it had a sound stream.

>>41146681
the 10x3 "deload" squats with 60 sec rest following the MR10 set

always leaves me feeling like ive had a bucket of sweat dumped on me

>>41146750

That day 1 or day 3?

>>41146772
Day 3

>>41146777

I don't know which one of those two squat days sucks more but they are pretty close.

I'm trying to create an excel sheet with 5 workouts per week over 4 weeks that I can print on a side of A4 paper and fill in the boxes with.

3 day was manageable. 5 day is impossible.

When I lay my head on the pillow bad thoughts fill my mind and make me suicidal :(

>>41146483
Gross

>>41147017
Give in, Valhalla awaits

>>41146921
Okay

thought I had to shit so I sit on the toilet and only smelly farts come out but no fecal matter ?

I feel like there's just one little turd trying to come out but if I push any harder will I anal prolapse myself ?

These guy on youtube don't drink any water (they dry fast regularly and only get water from fruits and veggies)

It's hilarious they're purposely dehydrating themselves and destroying their kidneys and they look like fucking death AHAHAHAHAHAH

https://www.youtube.com/watch?v=nph3HPg6a6g
https://www.youtube.com/watch?v=PrWPKOWd_fg
https://www.youtube.com/watch?v=ML3ygbaCt1U
https://www.youtube.com/watch?v=txOi0iC9ROg

>>41146413
>try for 330 bp pr 4 months ago
>bar clinks on safety rail and shifts weight
>pop goes the tendons
>wait 2 months and start benching again
>slowly and carefully climb back up in weight
>decide todays the day
>easily bp 330 (without safety rails)
It.. cant.. hurt me.. anymore
Th-thanks /fit/

>>41147379
one way to find out

>>41146921

Do you ever stop and think that, if you weren't such an OCD autist and just went and lifted some weight on a simple program like Texas Method, you'd actually get stronger?

PROTIP: Microsoft Excel has never made anyone stronger

>deloaded
>got sick
>started c6w again
im so fucking sore

>>41147475
>pop goes the tendons

congrats on the pr though

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>>41147870
forgot reaction

>>41146505
>/pol/
>eastern europe is last stand against muslims
>british /pol/
>eastern europe is worse than isis
Can brits explain why is this a case?

>>41147338
Ok Rafaello

>>41147834
I JUST WANNA MAKE PROGRESS BUT I KEEP GETTING MY ASS DIDDLED BY THE UNIVERSE I THINK IM GONNA HAVE TO DELOAD AND START FOR REAL NEXT WEEK THERES NO WAY IM GONNA GET THROUGH THIS

spotoshot works really well.

Will likely run it for 3 more months

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how you lads holding up

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>>41148364

Stuck on this programming assignment and not even really sure where to start

Feels bad and stressed man

Anna save me

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>>41148364
Went full autist today while talking to a qt from school. Though on a better note my shoulder is finally feeling better so I'm looking forward to lifting this weekend.

>>41148405
What's the assignment?

why are pause squats so fun

>>41148364
Getting better and worse at the same time. What about you senpai?

>>41148405
Whats the assignment deal with?

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My legs lock out way before my back does on deadlift. What are some good queues to fix this?

I got stubby arms. My bench is miles ahead of all my other lifts due to short as fuck arms and a big chest.

>>41148609
>tfw exact opposite proportions

feels bad

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>>41148405
what is it?

>>41148458
what did you do? are you the same guy who talked to the turboqt the other day and greentexted it here?

>>41148560
>getting better and worse
anything I can do from WI to help
>what about you
today has been a fucking emotional roller coaster of a day let me tell you. looking good now though :)

>>41148364
I only have one hole left in my belt before it'll be too big, so that's not great.

Pulled lmao7pl8 faster than I have since last summer though, so that's nice.

>>41148612
I'd be happier having a better deadlift and squat. Though I always hear people complaining about bench, I think I'll get a 3pl8 for reps bench before I get a 4pl8 deadlift or squat.

>>41148364
lifting wise, pretty great. catching back up to my lifts before i cut 25 pounds. Also changed my routine to something that i think will be both better for me and more fun

otherwise, fairly unsatisfied. I've realized that regret is something that happens when not satisfied with the present so "we" (anecdotal I) wonder what caused our lives to become this way and think about what we could have done differently to make them better. If things were good, all the mistakes we made in the past wouldn't matter at all because everything turned out fine. This has sort of helped me get over some of my regrets but I'm still pretty salty about all of the stuff that was simply due to bad luck, which there was a lot of.

>>41148627
Unless you can magically uncuck my brain, nothing any of us can do senpai. Glad to hear stuffs on the up and up for you now

>>41148637
i wish i were more neutral

i can diddle 430 conventional but can bench 240 once

>>41148538
>>41148560
>>41148627

It has to do with making a few FXML files in SceneBuilder and then tying the buttons to a database to allow you to add contacts based on a few different things (name, address, etc), edit, or delete contacts. I don't think it's so difficult, I'm just not really sure how to get the fxml files into the IDE I'm using (there's a main.fxml but I'm not sure if they belong in there or if I need to separately import each fxml file into the project).

>>41148706
I diddly 325 5x6 half conventional half hook grip. Hook when my grip fails (typically halfway through a set).

I bench 250 5x6 ez

My squat was the same as my bench when I was starting out. Truly shameful. Squat JUST started getting ahead of bench.

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>>41148631
please post 7pl8 video
that's a nice deadlift

>>41148663
enlightened af bruh
how much weight have you put back on since ending the cut?
> not satisfied with the present
I don't know if I'd say "not satisfied" as much as "thinking about how things could be better". kind of like how you can be satisfied with something, but then think "but you know what would REALLY make this great?"

>>41148683
sorry I can't. I can post a qt though

>>41148708
ahh that's far beyond what I know. have you tried /g/? iirc they have some programming threads that might be useful. good luck with that though.

>>41148774
https://www.youtube.com/watch?v=vjPiUulp2Dk

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Deadlift single went well today, 170kg moved no issues.

Did 5 x 8 at 120kg afterwards was fun...

Gonna bump up max by deads for next 3 week cycle. Gonna pull 180kg in 3 weeks: end blog

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the 2 step walkout is much more difficult to do properly than blaine sumner made it sound.
re:
>heels
I know and I'm working on it
>buttwink
not convinced it's an issue
>back rounding
working on it. this was my last set after doing a shit ton of squats so maybe that's the issue
>squatting on the wall
somewhere between downloading the mp4 and converting it to a .webm the earth shifted -π/2 radians

>>41148806
https://gyazo.com/db1a4a02c0a4c046eaf9138a72334788
wew lad. nice job though.

>>41148846
>that first anon wasn't me

>lol i just pretnd 2 be retard

>>41148846

>buttwink
>not convinced it's an issue

If Jonnie Candito doesn't think it's an issue then I don't see why I should

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>>41148627
nah that wasn't me

My story isn't that interesting but I'll greentext it anyways

>waiting at the bus stop
>In a hurry to get home and study (exam tomorrow)
>qt classmate l sometimes talk to sees me
>"anon, Hey how's it going"
>Make basic small talk
>I keep looking to see if the bus is coming
>She is visibly put off by how often I turn to look
> conversation sort of fizzles out
>bus pulls up just as the conversation ends
>we both get on
>She walks to the back and sits in a seat with an empty on next to it
>think the conversation was over so I shouldn't sit with her.
>Stand in the middle of the bus on my phone pretending to text
>Can see her in my peripheral staring at me with a confusion
> this continues for the entire ride
>realize what I've done
>When I finally get to my stop and get off I have to walk by her
>Avoid eye contact and keep head turned
>As I get off I can feel her eyes burning into my back
>mfw

Sorry if that was shit never greentexted a story before.

>>41148885

That does sound kinda bad but I'm sure if you just apologize and make up for it it should be fine

Ask her if she wants to go somewhere

>7x20 squats
Went well, hit 205 for 20 as my top set and it felt like death but I could've grinded out a few more I think

If I can hit 225 for 20 in a week, do you guys think I can hit 315 for 8-10? And if I can do that do you all think I can squat 4 plates? I'll be bulking and working my way up over the course of like 10 weeks

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>>41148885
this is something id do

>>41148725
diddle is my favorite and best lift but i just wanna bench big reee

>>41148910
>7x20
shit nigger what are you doing

>>41148885
I would probably do this except if I was feeling clever that day I'd handle it better by:
>not letting the conversation fizzle out, tell her stuff or ask her about herself
>get on bus first and see if she sits next to you
>go a different route when you get off even if takes longer

>>41148923
Volume?????

All the sets were low rpe except the first at 205 though, they just felt nauseating and made my quads burn and my lungs die

>>41148938
She got on first and people got on in between us. Maybe this makes me look slightly less autistic?

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>>41148885
your greentexting technique was good
your chaddery technique was less good.
is this a bus ride you take often with her? if so, you could make an effort to not goofball it up again tomorrow or next week or something?

>>41148867
ye ye

>>41148910
>7x20 squats
trip on ssb
>If I can hit 225 for 20 in a week, do you guys think I can hit 315 for 8-10? And if I can do that do you all think I can squat 4 plates?
estimating 1rm ability from a set of 8-10, let alone a set of 20 is damn near impossible. if you held a gun to my head and made me choose though, I would say if you can do 8-10 with 315 then you ***should*** be good for 405

>>41148950
Probably does, but you shoulda moved to get on first or at least positioned yourself to be able to. Don't sweat it, i think about it this way in terms of qts - if she judges your autism she wouldn't be a good gf anyway because you'd just have to bottle yourself up in front of her and feel uncomfy in the relationship so normie girls aren't worth thinking about anyway

>>41148953
Thanks Alex. I'm really excited for this training cycle and hoping for that big 4 hunna

Also I'm not strong, fat, or mysterious enough to be SSB

>>41148960
This tbf I somehow managed to find a gf who accepts my autism and she's the best girl I've ever met.

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>>41148774
>wanting me to post videos after using symmetric strength to bully me for being a deadlet

>>41148953
Nah I was coming back from something and we just bumped into each other. I'll have to see her in class though, pretty sure I'm doing a group project with her. I think I'll handle it okay though.

>>41148960
>>41148976
She's pretty but I'm not really trying to hookup or date her. I guess this makes it better.

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woah did anyone else hear that
sounds like there's a skeleton walking around somewhere or something

>>41148971
you're gonna do great things lad. remember to eat a lot and try hard and good things will happen

>>41148990
don't you have a 20x20 MG reverse band z press workout to do

>>41148993
oh ok. gl bud, just think what you think I would do and then do the opposite and you should be good.

>>41149047
>think what I would do and then do the opposite and you should be good

I heard your a chad now

>>41149047
>a skeleton
W-what?

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nn plg

I hope you had a great thursday

I hope you have a great friday too


>>41149063
you shouldn't believe everything you read on the internet anon.

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>>41149047
>implying I haven't gotten so light that my footsteps are now completely silent

>>41148774
i think it's been a month and im 5 pounds heavier. unfortunately though due to an injury during my cut my squat and deadlift still probably need at least a few more weeks. Im sometimes irrationally optimistic about my lifting.

It's a little underselling it to say that i'm just unsatisfied though. I'm a fucking lonely neet and i dont want to be. contemplated writing out an essay about how shitty my life is and I even started it but that's not going to help me get better. I'm not suicidal but there is something strangely attractive about the idea of killing myself. it's almost mesmerizing, like I get urges to do weird things. I've easily resisted them though and they are pretty minor. I still have some good things in my life like my family which is the one thing that I was luckier than anyone in. Well I guess that's not true either, im very lucky in some other ways as well.

I fucking hate this. I'm tired as fuck and I want to sleep but I can't due to anxiety because of all the nightmares I keep getting. I can only fall asleep well when I'm on a voice call with someone but I don't have anyone I'm close to so it fucking sucks

>>41149377
sleep well pupper

>>41148953
Do you post all this girls because you don't have a wife or gf and spend all your time imagining what life is like living with an attractive woman who genuinely cares for you?

Anyone have Juggernaut 2.0 book?

>>41149763
no wait, meant Thoughtful Pursuit of Strength

>>41149763
Might be in the dropbox, but idunno. Check powerliftinggeneral.com

>>41149377
That sounds pretty awful
you should try asmr. https://youtu.be/ZS0Wg4sbvn8

>>41149866
There it is, i looked in the wrong dropbox
thanks

>>41147918
Romanians and polish

>>41146750
oh shit that fucked me last time

Hello from the other side.

Bodybuilding is a hoot.

t. recovering pear

>>41149377
I feel that. Every night when I go to sleep I start getting closed eye hallucinations. I see moving patterns of white light, which is really distracting when you're trying to go to bed. Then once I'm asleep I have extremely vivid dreams. They feel so real it's disorienting when I wake up because I have to realize the dream world isn't real. And it doesn't help that the dreams are semi-lucid. Like it'll start lucid, where I know I'm dreaming and I have control of what I do, but then the dream starts fighting me and I get lost in the dream world.

god i fucking hate benching

is there some kind of deadlift i can do that works my tris and chest? paging erig bugenhagen

How aggressive should I be with the weight on hyperextensions?

>>41150497
but 3x8 overhead cable tricep extensions are boring no matter how slow you do the reps

Who here high protein, high fat, high carb & high calorie diet?

>>41150553
I added 5kg/week to them while doing texas method, there was never really a jump that was too difficult to make by trying harder. Just make sure you're holding the plates at the same height every time

still do them, did 35kg 3x15 the other day. Great exercise IMO

>>41150566
>eat pizza
>lift more

pls remind me why people don't do this

twinks need not answer

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Wer da mims @

>>41150676
Christophe's a bro. Such a gentle giant.

STINKY

SWEATY

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>Tfw you hang your laundry in the kitchen and now it smells like fried onions

lads, next week is sheiko 100%-105% week and I was thinking about instead of trying out new maxes(which I have already surpassed by 10-15kgs) just go for a rep PR(heavy five's or triples)

is it a good idea?? i am not competing

SMELLY

>>41150803
that's a dumb idea unless you're also going to test your 1RM on comp day, in which case it's fine

>>41150813
not that I am trying to be mean.. but what will happen if I will not test my 1RM?

>>41150832
You won't get any practice at testing 1RMs, you won't properly know your 1RMs for your next cycle of programming

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>Gym is doing a 12 week transformation challenge
>last year's prize pool was over 5k

fluffy af atm lads

that'd pay off uni for the year

>it's a sets of 8s on squats day

i don't get nuckol's intermediate program, the pdf says to use AMAP and 10RM/8RM etc sets to determine your new 1RM but the intermediate generals have neither, it just says "new 1rm"

do I just add 5kg every cycle?

Got questions about abs/core.

I want to start training it seriously instead of never or rarely.

Do I really need to train each type like anti rotation etc?

How to do you do things like dragon flags/front levers from nothing? Do you just start tucked and keep doing it trying to extend legs over time?

What will help my lifts the most and what is your favourite one or two exercises?

>>41147816
I was considering Texas Method for squats but everyone tells me Nuckols 2x beg and 2x int are far better.

CURRY NIGGER

TOPKEK 100

>>41150914
>the intermediate generals
Whatever you are talking about, it's wrong.
Go grab the latest 28 free programs from his website and put it together yourself.

GET THE FUCK OFF MY BOARD

/r/ing something to watch on shit Aussie netflix

>>41150934
>Asking /PLG/ about abs
Hanging leg raises are a pretty popular exercise among powerlifters and bodybuilders and in my experience they're breddy gud

Decline crunches are some good shit also

never seen anyone taller than 5'7 recommend dragon flags or window wipers or any extravagant ab exercises

>>41151013
soothsmailin?

>>41150950
Is TM not shit now?

>>41146614
Brexit means more muslims you dipstick.

>>41151081
OUR LAD NIGEL WILL SINGLE HANDEDLY GAS EVERY SINGLE IMMIGRANT MAN WOMAN AND CHILD :^)

>>41151037
yes?

Where do I get Sheiko templates without sucking up on the tranny's dick too much?

>>41151138
get the app

>>41151122
He's got a cushy EU job to see to.

Think about this tho: in the EU the main muslim thing were the Syrian refugees. The externally displaced population to be shared by the world is 3 million.

Out of the EU Nigel Fatarse's argument was to use the old commonwealth ties. In India alone there are 174 million muslims. That's over double the entire UK population. Not to mention there are many indigenous white British muslims now.

tl;dr: Nigel Fatarse = Nige Al-Farage.

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>>41151009
I am, the latest version has a document which has example programs, I just don't get how to figure out what your new 1RM should be after the end of a 4 week cycle.

>>41151194
yeah
you test your 1RM
just like a powerlifting meet
you go in there and try to lift the heaviest 1 rep you can

My bench finally budged. I was stuck at 300 for months and it finally hit 305. I've been dieting and losing weight, recently, so I was surprised. I'm only 10 lbs away from 3/4/5.

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>tfw might not test maxes until Sunday depending on how today goes

Hope you all have a great Friday /plg/!

Gonna run smolov jr for bench
What should I do for squats and deads during the cycle?

What cake should I bake?

>>41151474
fake cake for down at the lake listenin' to drake after eating a steak, don't forget your protein shake after you wake. That's what you should bake.

OW MUH LAIGS

>>41147794
Now tons of shit is pouring out of my butthole with ease, looks like it just needed to cook in the oven overnights

>>41149866
That website just gave me a fucking malware I bet you any money a currynigger is currently selling my information

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Why is 5/1/3 supposed to be better than 5/3/1 for powerlifting?

>>41151629
Read Jim's article or the book?

>>41151692
I have, and
>Phrase not found

>>41151716
btw "5/1/3" does also not appear in "5/3/1 for powerlifting" (by Wendler, of which I did not know about).

Those of you running Project Mementum, have any of you tested maxes yet(and if, how did it go)?

>>41151789
I test tomorrow, hoping for a 100lb ish total pr is everything goes well

>>41152003
>100 lbs total PR
Sheeit
What was you total at the start?

>>41151789
Ran it for 4 weeks, broke my foot, pulled 20lb diddy PR while rehabbing.

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>>41152037
I was a weak fag
Still am
345
220
455
Hoping for
385+
245+
500+

post your hottest chicks

>>41148549
I think it's because it's a weight you have control over so you're more or less guaranteed to move it well plus however long you want to pause it for is up to you so you can turn it into a test.

>>41146473
I am sure you are already a master of the autistic guitar. :^)

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>offered a 30 min telephone interview in the company I really, really, really want to work in

help

also I cannot upload a key&peele sweating gif because of a copyright infringement claim, what in the actual fuck lads

>>41151061
TM is always shit

>>41148885
Just hit her with a "hey, sorry I was so out of it earlier, weird couple of days" or whatever, hunny's love that shit.

>>41150934
>abs

you 13?

>>41150497
If I don't train full body I have a nervous breakdown though

>>41151629
3/5/1*

Best progression for 2x week squatting?

Nuckols beginner?
5x5 twice a week?
3x5 twice a week?

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>>41151168
Ive got jungle fever for indians and muslims t b h (dont tell tiredbrit)

>>41150950
TM is a squat program and it works well for weekly progression on the squat. With a bunch of modification it works well for bench, and when your deadlift isn't that great, the squat progression will help drive it up as well.

So I've been curious about the importance of really sinking my squats below parallel on my volume days as I increase intensity. I usually always sink to about 2 inches below on any normal workout and especially on low rep workouts but my last workout had me going for a 3x5 with 90% of my Max and I found myself pretty much at parallel to about an inch above on my last set. Is this gonna cause a problem if I continue to go below parallel on my other workouts?

>>41152213
Hope you don't get it m8

>>41151374
I did a daily max with one or two backoffs, felt fine the whole time. Pulled some singles one day a week instead of squats.

>>41150934
>Do I really need to train each type like anti rotation etc?
You can do it if you're in a GPP block, but otherwise it's likely not needed unless you have issues.
Have a look here, since you're interested in it: https://www.t-nation.com/training/full-contact-core

>What will help my lifts the most
Isometrics, such as weighted planks, and ab wheel.

>>41152311
>5x5 twice a week?
>3x5 twice a week?

One of these two, yeah. At least for a few months.

>>41152495

How do I decide which?

Doing only front squats if that matters just because back squats irritate my knee after injury.

5x5 is typically what? 75%?
3x5 is 80?

>>41152531
If fronts don't hurt your knee and backs do, I'd bet it's because your knees wobble around more on back squats and I'd bet that's because you have weak or not-warmed-up glutes, so sort that out. Doesn't matter what percentage you use if you're adding weight every time, does it? Start with 5x5, drop to 3x5 after a couple of stalls/deloads.

>>41151629
https://www.youtube.com/watch?v=XUbeuG9Y4mA

>>41152487
>>Not needed

My coach begs to differ, faceguy. I have to do abs after -every- training.

>>41152669
I have never seen a difference in my lifts from including or excluding ab training. I just don't really see a bw or even 45 lbs plank doing a thing for my squat. I do ab wheel now and then but that's literally just for 'sthetics purposes.

>>41152769
seriously if someone can waste time in a plank position then they can be doing pushups while they're down there, make it useful
>>41152669
> implying that deads 2xbw, weighted dips/chins, pressing 1xbw overhead, leg drahve and arch, aren't all doing isometric work on your abs

Today I tried sumo diddy for the first time and I felt my form was much better than it is when I do conventional, and that I feel much more comfortable doing sumo as far as my spine is concerned, and I don't mean comfortable as in easier, just more natural, if that makes sense

I am now so tempted to use sumo as my main and continue doing conventional as an accessory movement

is this a wise idea or am I just trying to cheat? I wasn't pulling more weight btw, it was the same weight as on conventional

How do you even study for a cumulative biochem final desu lads?

>>41151138
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
????? don't have this link

>>41152832
>tfw literature major autist

am I ever gonna make it?

>>41152839
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

>sheiko intermediate

is this better than Texas Method?

>>41152804
I think it's a pretty natural movement for a lot of people, a straddle stance to pick something up off the ground feels pretty normal, right?

>>41152804
And if you were matching your conv numbers your first time out and it already felt better, I think you've got an answer.

>>41152843
My first go-through I majored in philosophy and history but then decided I'd rather kms then go to law school so here I am once again after a four year detour. It'll never end.

>>41146473
Singing is way harder than playing the guitar
Wish I could afford singing lessons

>>41152867
if you are capable of weekly progression

no

>>41152881
Well, I would say lifting things off the ground in whatever position is the most natural lift. Squatting into a good position is quite natural too, but you rarely squat weight outside the gym, unless you're a construction worker or a farmer perhaps.

>>41152896
That was my initial thought, but I just wanted to know others' opinions before I decide to "replace" a movement. .

Thanks, lads.

>>41152855
I really do want to give Dietmar and honest to god twelve weeks but I have to wait till the semester wraps up. I'll keep the lad's posted, hold me to it.

>>41152907
>then
lmao I suck

>>41152935
Whenever I pick up a patient on a stretcher it feels pretty much exactly like my sumo pull. Just one anecdote but I do it fifty times a week.

>>41152965
>tfw the patient is a landwhale so you test your PR at work

>>41152990
>when you judge "can I stairchair this fucker?" based on ~120% of your DL max

Anyone have the new 531 forever in pdf?

ill fuck on you if u gimmie gimmie

Anyone got an idea how to incorporate the Slingshot into a Texas Method program?

Got a friends who's running TM and insisting on using it on ID but I'm sort of a skeptic and not really buying into the benefits of it.

Taking the upper back meme seriously and desu my shoulders feel better than ever. About 40-50 reps over three or four sets for rows/pulldowns + another two or three sets of facepulls/pull-aparts/RD flys every trenning day. Now if only I could figure out how to fix my fucking knee.

Has anyone here ever had knee tendinitis or tendinosis? I'm thinking two light squat days (like 65% or less) a week just maintaining the weights I use and maybe AMRAPing the last set sometimes and a day of unilateral work. Is this too much? Is there something else or something different I should be trying to do?

>>41153301
Use it on ID after your top set(s). Say you're doing 3x2 for ID, put on the SS and rep out your regular bench weight, add 10 lbs and do a double, add another 10 and do another double, repeat up to an RPE 8-9 double, maybe add a drop set.

>>41153327
Yeah, seems viable, thanks for the input anon

>>41153310
Tendon work comes done to isometrics and plyometrics, and doing little amd often throughout the day. If you did some isometrics when you got up in the morning and before you went to bed at night they'd get stronger p quickly. Get the inflamation down first tho.

>>41153350
>done to
down to*

>>41153350
Like what my man? I'm taking fish oil and circumin because they both seem to be not-memes, what kind of isometrics would I do for knees?

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>>41148120
>I JUST WANNA MAKE PROGRESS BUT I KEEP GETTING MY ASS DIDDLED BY THE UNIVERSE
Are you me?

Literally the last 6 months or more have been a never ending cycle of
>make gains
>something happens in my personal life or I get sick
>don't lift for a week or two
>get back to lifting
>get back to level I was before shit happened
>shit happens again
>rinse, repeat

>>41147400

>Thank you my brother I appreciate your kindness. I have dedicated my life to reaching my true potential. Before I had this knowledge I like most others here on earth was unaware of the true potentials held within us all. I continue to walk this road but immortality in physical form may not be a possibility although I do believe the average age a healthy body should live is 150~200 years

kek

>>41153357
There's a couple of things you can do. Minimalist set up is using just a doorframe/wall to push against. If you go into like a lunge like you're pushing a car you can focus on each leg. You can also use chains to limit movement in the squat in a similar way to bands. Just push harder and harder against the immovable object for 10s a few times. Should take like 5-10 mins including breaks, just do as much as you feel in that sort of time.

>>41153464
Like just lean in at 45 degrees in a staggered stance and flex the quad/glute to push into the wall?

>>41153483
Yeah that'd work. If you can fit you can also sit inside a doorframe and push against it with your feet. All sorts of things.

>>41153527
Hm, give it a try. Anything's worth a shot at this point.

>>41152867
I did both, squat didnt go up much while it was going up fast on TM but bench wasnt going up on TM but it was on sheiko

protip: do TM for squats and sheiko for bench and I have no idea what you should do for diddlys; gamble that one

>>41153670
I'd do knuckles for bench as it's got monthly progression built in and fits the structure of TM pretty well. Monday is a volume day, Wed is heavier while your lower lifts are lighter, and Fri is a few heavy sets for medium volume (for the most part).

>>41152669
All types of ab training such as rotation?

>>41152923
Maybe 4u. I find guitar much harder than singing but I love singing and have always done it because it's fun and I always have my instrument with me.

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I really, really like this image

>>41149439
no I just like them and think some people here might also like them

>>41149129
anon maybe take some time to think about why you're in the situation you're in, and more importantly, think about how to make positive changes. can you get a job? can you enroll in something? think about what you want and then make plans to change things and then follow through. "try harder" is GOAT advice for more than just lifting.

>>41152340
hey
i seen that oil-shit

https://www.youtube.com/watch?v=BL9l5CojBNQ

How will I make it, I won't that's how t.b.h. lads

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Im doing my skills test tomorrow, should i stuff as many carbs in my ugly face as possible today? Yay or nay?

>>41154086
Tonight maybe, yeah

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Hello I am looking for Fil, I have a question.

I suppose I can ask anyone else who thinks they know a thing or two about Sheiko.

>>41154355
Ask

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>>41154355
Fil had moved on with his life

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>>41154355
I have a meet in 16 weeks. I have been running the first 8 weeks of Sheiko medium load repeatedly with great success.

I'm trying to decide how to get ready for the meet. A good suggestion I have heard was doing 1, 2, 2, 3 (each number being a month block). I also considered doing 1, 2, 1, 2 like I've been doing, but that leaves no time for a skills test or tapering. My last thought was doing 2, 1, 2, 3. This way, I could run the program essentially as intended in the last 12 weeks of prep and start my bulk (which starts on week 1) off with a bang.

>>41154435
this was meant for
>>41154377

Guys is Kevin Booey going to get the world record deadlift this year at worlds? Haack had 315 at 82.8 and Booey got 320 at 80 on his youtube (assuming he wasn't using a deadlift bar).

What kind of strength loss should I expect if I've been sick for four days, one of which consisted of puking and shitting water, and not eating much? Just started eating normally today, planning on going back to the gym tomorrow.

>>41154393
I miss him

>>41154435
37 is more of a preparatory block than a volume block, the first two weeks are really easy. I'd go with plan A, 1-2-2-3.

>>41154519
Acutely, kind of a lot. In a week or two, nothing noticeably different

>>41154519
Complete loss. Deload to broomstick.

>>41154519
>>41154519
>Puking and shitting water, and not eating much?

You're probably dehydrated as fuck. I would not expect much of tomorrow's workout.

>>41154519
idk dude just wait until tomorrow to find out lmao

carb up bro

>>41154504
BG is gonna have something to say about the that

>>41154581
It was only during the first day and I've been drinking water a decent amount throughout the sickness.
>>41154568
>>41154583
Yeah, not expecting much desu will probably just do 3x5 for now or smth. Just never dealt with anything like this before kek.

>>41154519
As someone who's been through that kind of shit a few times I'd suggest you wait one additional day and eat normally during that day.

If you work out too soon after the shits, you will not have recovered enough and won't have the energy to work out properly.

One additional day ain't gonna hurt, bro. Just to be sure.

>>41154617
Let's face it KBooey doesn't stand a chance at winning total, so wouldn't be in his best interest to essentially throw his squat and bench and use all his energy to get the deadlift world record?
Gibbs has a great chance of winning total now that Haack is banned, so he can't afford to pull 320+

>>41154640
Even though you've been drinking water, you're probably still more dehydrated than usual. You might be feeling 100% but really you're 95%. I would treat the next couple workouts as a deload. It really depends on where you are strength wise, in your current programming, etc..

Just be cognizant of the fact that you're coming back from being sick.

>>41154519
Cheers, pal. I'll see how I feel when I wake up tomorrow.

>>41154751
Meant for >>41154658
>>41154723
I'm not expecting much desu, thanks for the advice.

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>>41154564
What if I supplemented it with a significant amount of accessories? I tend to add a lot especially in the first block to keep it interesting

>>41154680
Gibbs will have a 30kg lead going into deadlifts so he can probably yolo his 3rd. Have you seen the rankings? Gibbs has 0 competition

>>41154795
I still think you'd see better results running two no-shit volume blocks. But honestly I don't see either way being like "bad" or anything.

>>41148708
Don't know what IDE you're using but it seems to be pretty easy with the javafx version of eclipse, which should be free. In eclipse you can just create a folder/package in your project to drag and drop your files in

http://docs.oracle.com/javase/8/scene-builder-2/work-with-java-ides/sb-with-eclipse.htm#JSBID104

>>41154817
So because the competition is so thin Gibbs might be able to yolo a 335?
KBooey said he'll hit 330 soon™, so I can't imagine him being able to get 335+ by the time worlds rolls around.

>>41154826
okay, so why not run 2,2,2,3 then?

>>41154864
Hes got a 40 kg lead going into worlds and his trainings been great. I'll bet brett goes full yolo on dl
http://www.powerlifting-ipf.com/championships/nominations.html

>>41154871
Because when you're not used to da sheiko it's useful as an introductory/break-in block

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>>41154504
we'll have to see how bui is holding up after squats and bench. remember haack pulled 325 in the gym before worlds then "only" managed 315 at RPE10 at worlds.
squat and bench max attempts through a long day tend to take it out of you.

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>>41154950
I might as well just run 2,2,2,3 then. I've been doing Sheiko for the last 6 months.

>>41154985
Hell, go nuts, make your own Sheiko. Throw 40 in there for a block, whatever

>>41154014
I also really really like that image

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>got off of work early
>got chipotle
>gonna let it digest and have my PM mock meet

Wish me luck friends.

>>41155021
Good luck, do it for mike

>>41155021
Vids?
Good luck fAm.

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>>41155019
is this image accurate

>>41155021
>chipotle
nvm I thought that was qdoba I don't want any anymore
>mock meet
remember to try hard. it's only heavy if you let it be. here's some PR music from tomatoman
https://www.youtube.com/watch?v=HNvqcwIV8B0

>>41146473
No it's not too late. I'm a fucking skelly but i can play guitar pretty well, and the good thing about playing guitar is that you don't need rest days, you can practice every waking moment if you want to.

>>41155019
Who cares Fuck off

>a chick doing squats in some tight pants
>she goes down
>the pants stretch so much they are basically almost see through
>she is wearing thongs
>she keeps doing this for a few sets of 20+ reps
>I just stand there and stare at her butt without doing anything

how do I resist gains goblins?

Been bro-ing it up for a few months and fancy hopping back on the PLG life. Is TM just going to run me into the ground or are there new memes to run these days?

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>>41155166
It's even worse when they clearly do this on purpose.
>do some deadlifts
>chick in really thigh yoga pants sets up bench in front of me
>she does dumbbell flies with really spread out legs
>my face is basically in her pussy when setting up for deadlifts
I swear there was maybe 0.5m between us and it's not the biggest gym, but she could easily find place somewhere else. Pic related was me as an autistic virgin having to deal with this.

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>>41155167
I've been doing the Sheiko meme for a while. Its good if you like fatigue more than you like high-percentages or having fun

>>41155230
She puts her pussy in front of your face for a reason, anon. Just follow your instincts.

>tfw eating pussy before going to the gym

Gets you pumped up on pheromones and you get horny too so your test is up. Best sessions desu. Try it.

Would it be OK to replace paused reps with heavy doubles/triples on candito's LP considering I have no troubles with my form?

>>41155322
that won't fix your problem in the long run

lower the weight and work on your form, don't rush it

>>41155336
How should I practice lifting really close to my maxes then?
I hardly ever lift above ~85%

>>41155232
I hate having fun. Seriously is there anything worse?

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Managed to get 3 sets of front squats at 40% in yesterday before knee felt like a hand grenade with a missing pin

In other news, G nucks made a nice graph depicting a fear I've long held, the traditional wisdom of "powerlifting is a sport where you get the strongest in your 30" appears to be a crock of shit. People used to think that because we only ever had amateurs at best who had to take serious time off because of life, and they were never really scraping up against the edge of their performance limit to begin with.

So yeah, I don't think it's absurd to assume I'll never have another pr in my lifetime, and effectively as far as my power lifting and strongman career goes, life is over :^)

god life really truly is shite

>>41155363
If your form is okay on regular squats, I guess you can use regular instead of pause reps with higher weight and do pause squats with lower weight on the side until you can fix your form on them too.

>>41155386
that is such a dumb conclusion considering your utterly SHIT consistency and programming you dumb obese fucking idiot

(no offense)

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Reading up about texas method
>If five months of novice progression took you from a 95-pound squat at a bodyweight of 140 to a 315 x 5 squat at a bodyweight of 200
Heh right lads 315x5 in 5 months :( More like 3 years.

>>41155386
I think that graph husy shows that peoples priorities change in their mid 20s. Look at david ricks

>>41155487
What stats did you all have when you switched to intermediate programmes? Genuinely curious.

>>41155474
Nah dude. I got all the easy gains I'm ever going to get. From here on out life only gets shittier(from the perspective of training). If you think I can somehow miraculously just improve all my other life conditions then you're misguided

>>41155500
That's a fair postulation, but I don't see how you would come to that conclusion knowing the data set nucks used. More importantly there's no data to really fight for the null hypothesis of the proposed effect (% max strength attainable diminishes with time)

>>41155544
>>41155386
>being this defeatist

Looking for (You)s or just a pussy?

>>41155544
>being a talentcuck with zero drive
must suck to be you

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>>41155549
Just a pucci, looking to validate my immediate need to feel jaded and keep my inherent negative worldview. Nasty cade of confirmation bias but I ain't worried

>>41155526
90kgx6 bench 130x6 squat and 150x6 deadlift

>>41155607
>x6
What routine were you doing, lad?

>>41155644
canditos linear, which bumped me a bit from 80x5 bench, 100x5 squat and 120x5 deadlift.

>>41155367
yeah I just add lots of extra accessory volume so I get a bit of masochistic entertainment from the fatigue.

The gains are great though.

>>41153923
I have a pretty low voice and it's hard for me to hit anything above middle C

The most technical lift is the one you have the worst proportions for btw.

>>41155602
why dont you just quit your job if you hate it so much. there are obviously other jobs that are less stressful and allow you to pursue things you actually enjoy

why are you sticking to your guns on a plan that didnt work?

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>>41155089
Yes, it's perfect on every level

>>41155098
Don't you have bulls to prep

>>41155666
Check'd.

>>41155386
Just means you'll have to hop on the juice when you get the rest of your affairs in order then :^)

>>41155386
>So yeah, I don't think it's absurd to assume I'll never have another pr in my lifetime
It's totally true but only because you're mentally broken. Physically there's no reason you can't.

Can I run the squat portion of Sheiko int. med. load on mondays and thursdays, while also deadlifting the same days (28 free int. for DL)? Am I going to wreck myself?

>>41155386
Borregaard is looking for chemengs [spoiler]with a m.sc. or ph.d[/spoiler].

>>41155386
>trains once a week at best
>trains 3 weeks consecutively at best
>lets himself he completely enalaved by his work, exceeding 60 hour shifts

>is surprised he can't make gains

Yeah man, must be your age, nothing you can do here.

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>480 squat flew

Gonna be a good day :)

>>41155918
If you're going to DL that much I'd say do int small load for squats instead. It's more manageable considering that you only do double squats one day over the course of the first 6 weeks.

>>41156486
nice mate

This is a long shot...

Does anyone here go to Bethnal Green Weight Lifting Club?

>>41156583
isley does

>>41156486
pls be kgs :)

>>41156621
Did
He moved away recently

>>41156621
I'm an idiot baby and I'm new to these threads...
Is it a good gym? I'm worried I would annoy them by being someone who's just starting out. I don't want to be a burden.

>>41156650
If they managed to endure isley, I'm sure they wont find you a burden

>>41156667
Thank you for saying so ;-;
/fit/izens can be intimidating to outsiders but you're very kind for replying to me. I would probably kill myself if I thought I was inconveniencing any of you at the gym but I hate my body so much and I want to change it and be better.

>>41156624

Rude

Smashed 500 for a 5lb PR, missed 520 by just a smidge because of fucky barpath. Switching to flats for squat after today.

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>>41156805
Failure is not an option. Try again.

>>41156838

But I'm warming up for bench and I gotta deadlift too

>>41156780
>/fit/izens can be intimidating to outsiders
LOL dude 99% of people on here are either fat shits or 130lb twinks who want to be 'shredded' and don't eat. also most are autistic as fuck
basically fitizens are just as pathetic as the rest of 4chan, they just tend to have big legs and asses

>>41156950
That's not true! Anybody who knows more about something than you yourself do is intimidating. I am a turboautist and am terrified of making a faux pas.

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>>41156978
you are anonymous, it doesn't matter

>>41155798
Don't you have an some gypsy 3/10's honor to defend?

>>41157039
Kek

>>41148774
s a u c e
a
u
c
e

pls

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>>41157205
anllela sagra

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>fail second bench attempt of 305
>grind out third attempt at 310

Who else here is an ABSOLUTE MADMAN?

>>41157347
Didn't I tell you to change your name as you're no longer a mystery anonymous poster?
Changing it to MA doesn't count.

Now listen here asshole

>>41157365

It means "MADMAN ABSOLUTE" now

>>41157376
did you only test squat today? what about bench and dead

Is it ever possible to get rid of knee wavering in the squat? In a JTS vid, they said there's actually nothing wrong with it but I guess keeping them out could be a little better.

I go ayyteegee but my knees come in a little as I go up but then I can push them out at about parallel.

Its definitely weak glutes? How can I train it without doing more squat variation?

>>41157411

So far I've done

Squat
480
500
520 (barely missed, would have had 515)

Bench
290
305 (missed)
310

Deadlift
Warming up

Gonna switch to flats for squats after today.

Only been lifting a few weeks but I'm struggling to get form down even on low weight. I have very weak legs from a lifetime of sitting on my ass so I can barely reach depth with 35kg squats. My back curves a ton on DL as well because my knees are piss weak and I end up lifting with my lower back instead.

What are some decent exercises + stretches to improve flexibility and leg strength, other than just continuing to try and improve my DL + Squat form?

>>41157472
Just keep squatting mate. Try to purposefully clench your ass, tuck your hips and tighten your abs while walking. You will loosen up and your spoopy skelly will start to fall into its natural mechanical position after a while. Oh look into stretching the Psorias (sp?) muscles. I did lying glute bridges when I started to help out with my lordosis. Eventually it becomes retarded to try and stack more weight in your lap but it's good rehab for tight groin muscles

File: white black ouline.webm (890KB, 720x900px) Image search: [Google]

890KB, 720x900px

>>41157444
>520 (barely missed
spent too much energy on extra walkout steps

>>41156621
*did

:(

>>41156650
It's a brilliant gym, and there are people of all ability. Anyone who consistently shows up is welcomed, but it's about making the effort to talk to people.

The first evening you go, people will ignore you a bit. Martin (the coach, old cockney geezer) will help you if you ask.

>>41157444
>got 500 in comp
>would have had 515

Reeee when did you start outsquatting me reeeeeee

>>41157541

I actually fucked up the first unrack and had the bar too far on the left of my back, so I had to rerack it. Might have had it if I didn't have to do that.

>>41157563

It's only a mock meet lad, me outsquatting you in comp is gonna happen in August though :)

>>41157591
That's it I'm competing raw asap.

>>41157563

Why was I under the impression you could squat around 600 lbs?

>>41157633
I have no idea but that's incorrect by about 100lbs

Or maybe you're thinking about my equipped numbers

>>41157427
>Is it ever possible to get rid of knee wavering in the squat?
Ask >>41157563.

Have you tried squatting with a band around your knees?
If you still can't keep your knees out, try making knee sweep a conscious effort.

>>41157693
>Ask >>41157563 (You).
It's been six years and I've solved nothing.

>>41151789
started at tree fiddy wilks, gained 20 wilks

>>41157633
haha okay raffy

>>41157716
I got to 2plaet, realised I caved my knees, restarted at 80kgs and fixed it by pushing knees out and thus getting varus.

Not sure I benefited from that.

>>41157829
finally some stats
keep up the good work lad

>>41157829
wow so you squat 2 plate. at least you're honest

>>41157852
I finally revealed that I made it to 2plaet sometime the past seven and a half years.
(can't remember specifically when the knee cave reset happened, but it was probably in 2010.)

>>41157886
>I finally revealed that I made it to 2plaet sometime the past seven and a half years.
wew lad that is quite a long time, but atleast you got there lad, proud of ya

>>41157563
>when you realize your squat is only around 100 lbs less than Isley's and your bench is really close to his best 93kg bench

Who here /getting big/?

>months of low back(si joint area) pain
>randomly do a glute stretch for 35s each glute
>pain is nearly gone right afterwards

Uhhh... why did no one tell me this earlier?

I some of research and most people said that stretching hip flexors and erectors and stuff would help but I did for months that and it did nothing for rehabilitation