/plg/ power general

hahah one of these again

>>41265613
>You must be a true Aryan to post in this thread
are you just exempt because you made the thread?

>>41265613
>be technically Aryan but actually a shitskin
>post here anyway
D E V I L I S H

>>41265684
Get out of my thread pajeet

>>41265815
Not a pajeet :^ )

>>41265684
>>41265815
P sure Hitler liked Hinduism more than Christianity

>>41265669
>>41265815

>>41265741
I've run Sheiko intermediate medium load 3 times now. I'm 5'11 and around 10% bf now so I'm going to slowly bulk back up. I'm going to mess around with 28 free programs + lots of accessories for a couple months then go back to Sheiko.

>>41265830
>>41265847
Get out of my thread pajeet

>>41265883
haha ok pajeet haha

>bar fell off the plates I was using as blocks mid set
>Scramble to put it back on
>Other side falls off
>Repeat 2x
>Finally finish my set
Lmao

>finish all main lifts in 2.5 hours
Probably gonna do some db flyes, curls, and ab wheel

>>41265987
>not doing LTEs

>>41265991
I already did a fuckton of pressing volume man

>>41266039
you doing hepburn?

>>41266074
When I cut, I will be

>>41266039
I've noticed that my triceps make literally zero progress if I just stick to comp grip width bench

>>41266087
yeah same here

do you bench really wide?

>>41266132
Max grip, and I arch hard too. According to normies I have a massive chest but "why are your arms so small anon?"

>>41266087
Mine grow minorly, but yeah, mostly same for me. Which is why the next program I'll be running will have a decent amount of focus on triceps too

>>41266087
>>41266132
>>41266154
>>41266158
you just have noodle arm genetics, I bench wide and I have massive triceps

>>41266169
Did you perchance make a BTBR to complement the BBBR?

>>41266180
actually no just bench

>>41266169
What do you do for triceps? Like Bobby said if you have a BTBR I'll do it, and is there a template for BBBR?

>>41265815
do you want your brothers to leave so you know your curry will be safe?

>>41266180
>>41266197
>BTBR
literally just cgbp + jm press and your triceps will pop

>>41266206
I've been doing CGBP twice a week and OHP once and LTEs three time, starting to see some growth I guess

>>41266196
>Sean will never make a BTBR that he will never share with the rest of us
Feels bad man

>>41266206
>Jm press
That sounds like a great way to get tendies

>>41266197
see
>>41266196


and the BBBR is exclusive

>>41266217
slinger

>>41266219
Do them less frequently then. I did have that issue but since reincorporating them every once in a while I've repeated the benefits with no side effects.

>>41266217
Ditch the ltes and do JM press
SRS
Granted I do a lot more overhead pressing than just once a week.
So maybe my anecdotal evidence is wrong??

>>41266223
see
>>41266198

>>41266169
>implying i have noodle arms
>implying i dont use other exercises

MY ARMS ARE 3X THE SIZE OF YOURS AT LEAST SEAN

>>41266277
Shut up dino

>>41266248
I'll do JM press next time I bench but I'm still keeping the LTEs

>>41266291
Alright. Those LTES give you great pump but damn do they suck to do.

WAWTT
WAWLTT
WAWET
and most importantly
WAWFT

>>41266289
hit a nerve
haha ok pajeet haha

Which posts are big mans?

>>41266296
I actually really like them, they're comfy

I saw a guy LTEing like 100lbs for easy sets of 6 with massive fucking triceps, said he benched 325. Is there any point to doing low rep LTEs, treating them like a larger compound? I usually go higher rep but I tried the 70lb ez bar and pressed it for some 5s per his advice

>>41266308
haha sean is a curry nigger? holy shit

>>41266305
>WAWTT
7x20 squats
>WAWLTT
Folk punk stuff, crywank and NMH
>WAWET
Had a crepe, a sandwhich, and some coffee rn for preworkout
>WAWFT
Excited to lift but kind of lonely and depressed - just one of those moods, it'll pass

>>41266305
Bench
165x5
195x4
230 2x3
265 6x3

Squat
200x5
235x4
275 2x3
315 6x3

Bench
185x5
225x5
250 6x3

Deficit deads
245 2x3
285 5x3

Deads off boxes
285x4
335 2x4
385 2x3
430 4x2

Pec flyes 5x10
Bicep curls 5x10
Ab wheel 3x10

>>41266329
Tbh I don't know. I can do 100lbs LTEs but I don't bench near 3pl8.
I've seen guys bench 200kg in person (steroids) and they do LTEs, but usually as pump work and nothing super heavy.

Its really up to you. I'd suggest reps of 8-10 because they can get stressful on your shoulders, which is one reason I hate doing them.
Go heavy on CGBP or something instead IMO

Really up to you? I don't actually know

>>41266348
>7x20 squats
And I thought Fat Retard hated himself.

What Folk Punk you listening to? Like, Gogol Bordello?

>>41266308
>>41266332
no

>>41266377
pat the bunny

>>41266377
My main folk punk bands are AJJ, neutral milk, crywank, and the Microphones right now. Not all of it is folk punk exactly but falls in that range. Days n Daze is good shit too

Just pulled the left side of my lower back using the wrist roller

Am I more injury prone than fat retard???

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>going for a bench AMRAP
>5 would be a PR
>get 9
My titties have become too powerful
>>41266415
Will check em out, fanks.

>>41266444
Okay Dino

@41266498
ew stinky smelly :((

>>41266498
haha ok pajeet haha

>>41266473
Congrats on the titties, and yeah worth checking out. The Glow Pt. 2 by the Microphones has quickly become a favorite of mine, barely punk mostly folk, but it's very very calming and warm (album is called pt 2 but there is no part one lel)

>>41266529
I tried listening to the new mount eerie and literally couldnt. Too mother fucking real.

>>41266503
>>41266519
people who arent newfags have seen my hands and feet many times both which is pure white, unlike you smelly pajeet fucks

>>41266604
>have seen my hands and feet many times
prove it

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WHY do I STILL not have a gf

>>41266620
holy cow you are a newfag kek

>>41266686
they aren't worth it

Lads whats the best powerlifting podcast?

>>41266692
haha ok pajeet haha

>>41266720
look at this newfag mmigrant calling ME a pajeet, classic

>>41266714
Mark bells powercast or CWS' Jugg life. The RTS podcast is incredibly infomative but it's deathly boring sometimes

>>41266747
Wow didnt RAFAEL and LIVIA do the SAME thing? HMMMM

you never learn

tell your roommate i said hi

>>41266791
and you post no proof of being white? youre confirmed for a pajeet

>>41266800
haha ok pajeet haha

>>41266814
dino.. dino.. dino.. you really outed yourself for being a shitskin this time

>>41266747
>small feminine fingers
>trimmed nails
>faggy curled fingers
>half rack (cheap)
>Ohio bar?
>shitty mixed plates
>bumper plates mixed with metal plates?
>leaving plates on the bar when not using it
(Except you literally put them on for that picture ROFL)
>orange lighting (poor peoples light)
>bare walls (poor)
>cheap wooden floor (no carpet - poor?)
>cheap Chinese bench (poor?)
>discord (free software - poor?)
>windows 10 (tech illiterate)
>dell laptop (poor?)
>room looks bare as fuck (poor)

>>41265987
>db flyes, curls
waste of time

>>41266851
its windows 8

>>41266329
>Is there any point to doing low rep LTEs,
yeah if your goal is elbow tendtonitis

with the amount of pressing most guys who PL do im suprised anyone here needs direct tricep work

yall must be benching wide af

@41266884
>that was all he could refute

>>41266834
haha ok pajeet haha

>>41266863
No?

>>41266863
Boris programmed in the flyes though????? And they felt nice desu.

>>41266906
>>41266912
its just to appeal to bodybuilding chumps, nobody with half a brain does all the benching with db flyes fanaticly

curls are a waste of time focus on rows instead

>>41266951
Bad Post

>>41266951
Ahh, to be an opinionated six month lifter again

>>41266951
>Flyes
Db flyes are to stretch out your chest after all the pressing volume. I've noticed a big difference in sessions where I skipped the flyes.

>Curls
They're comfy and low effort. Considering I combined 2 sessions, I don't exactly have the energy for any other pulls

>>41266991
I have a 46 inch chest and 17 inch arms never done a db fly or a curl in my life

>>41266747
Holy fuck your fingers look stubby and short.

>>41266901
If you werent a newfag youd know the rest wasnt true, for example i have posted pictures of both my powerracks, squat racks, multiple bench stations, etc

cant waste anymore time on a newfag sorry!

>>41267032
>look

Looks can be deceiving, I can palm a basketball

>>41267085
>Looks can be deceiving
haha ok pajeet haha

>>41267091
says the shitskin who cant post a picture of his white hands because they doont exist :joy:ok_hand:

>>41267058
The only other picture you've posted of your "equipment" is of your wrist wraps, bench and chalk which spelled out something like "I'm a faggot and suck tons of dick"

The same rep 1000 (cheap Chinese bench) is in that picture you just posted.

The room looks similar to the one of you with your moustache by the lamp

>high volume high-rack-pulls at supramaximal DL weight for upper back hypertrophy
I understand what you're doing here, but please, I'm only a man ;_;

>>41267112
everything in this post is unironically incorrect

>>41267099
why are you wasting so much time on a newfag?
must have hit a nerve

>tfw just squatted 235 for 20 at rpe ZERO
At this rate 3 plates for ten is looking very plausible and 4 plates for a single is actually seeming to become a reality

>>41267122
sounds fun t b h

>>41267135
>unironically
>:)

person below this post is a pajeet

o

>>41267146
It was actually, everything above my lumbar area is fucked silly though

how much time do you spend in the gym per week?

me: 1.5hx 3 = 4.5h

>>41267143
I just remembered how bad the down sets are

Also why is relaxing soft music so good for low RPE 20 rep cardio sets??

>>41267389
2-3 hours x 5 days = 10-15 hours usually around 12

>>41267389
Average of 1.25 hours x 6 = 7.5 hours

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>>41267414
What do you do for living?

>>41267389
3,5 hours on monday, 1,5 hours on wednesday and 2, maybe 2,5 hours on fridsy.

so 7 to 8 hours.

>>41267450
Nothing just school

Even if I had a hard job I would still make time for gym as it's the only time I feel truly happy aside from going on hikes

>>41267389
On average 3-4 hours
I average an hour of total running time a week as well

>>41267471
the fuck do you do that has you stuck in the gym for three and a half fucking hour? ive run double smolov and still wrapped it up in less than 3 on 10x3 day

>>41267389
1.5-2.5 hours 4 days a week so 6-10 hours. Usually closer to ten

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Any powerlifter from Mexico? I would like to compete, but I've never heard or seen anyone related to powerlifting here.

If yes, is there any federation, webpage, or anything?

>>41267502
Texas method. But there is always someone to talk to on monday so that takes a little extra time then

>>41267518
Read the OP

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I am currently running Hepburn Routine B, starting with 4x3 and adding a triple each workout until you reach 10x3 to complete a training cycle.

My question is : Based on Prilepin's table, wouldn't it be more logical to stop at 8x3 and then run a new cycle? 30 reps at 75-80% of bench and another 30 of ohp is really demanding. Is the program purposefully creating an overreaching state or is it just overkill?

>>41266951
>not doing curls
lmao enjoy your chronic elbow tendinitis bitch

>>41267389

About 2 hours 4 times a week, so 8 hours or so.

>>41267389
7 hours would be a good estime

>>41267551
I'm not the most experienced of lifters, but I would think that this would allow the transition back to 4x3 to have a better "deload" effect than if there were less sets added on.

>>41267389
5/6

>>41267551
table was observational and not prescriptive
also was based on weightlifters i.e. snatch clean jerk
people using it for powerlifting are beyond retarded

>>41267389
around 150 id say

>>41267880
I would say you work in a gym but who tf works 150 hours

>>41266305
>WAWFT
I don't know.
Feeling like every moment can be spent in a better way, but that would always ruin the moment after; in the moment after, I cannot help but regret the way I spent the moment before; and moments from now, I'll be struck with remorseful melancholia and nostalgia for the moments rightfully, regrettably, and inexorably misspent.
I don't know.

>>41265613
> tfw 6'2, blonde hair, blue eyes
> why would i lower myself to the sport of plebs

>>41268241
i live and sleep there

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>>41268307

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I FUCKING WAS DOING VOLUME SQUATS AND MY BACK KINDA CRACKED ON THE LFT AND NOW IT HURTS A LITTLE BIT UNDERNEATH MY LAT FUCK MY ASS RIGHT AFTER BEING SICK AND DELOADING FUCKING KILL ME PLEASE IF ITS. NOT FINE BY WEDNESDAY I WILL KILL MYSELF

>>41268403
oh

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>>41268415
I JUST WANNA GET STRONGER BUT IM NOT ALLOWED

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>>41268307

>>41268307
dang.

I tried JM press like one anon saidl with just the bar and it felt like it was working my triceps well but it hurt my elbow

>>41268307
Life isn't perfect. Strive to always find the best situation and enjoy yourself but realize that you can't always be in that state of euphoria. Besides, as they always say, how could one appreciate the good without experiencing the bad?

>>41268666
Interesting. I will admit I'm probably use to the stress of JM Presses as I do a LOT of CGBPresses.

I can do JM Presses a lot heavier pain free. If you can't then I wouldn't recommend you try to work through any pain.

Try CGBP for a while and see if that improves your mobility at all.

>>41268704
I already do CGBP twice a week with no elbow pain. I can't do strict skull crusher LTEs without a little elbow pain but I do em rippetoe style and it feels fine

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Jesus you guys are sad, thinking that the bench press is cooler than the overhead press. Fucking nerds.

93kg

1004 Combined lift

How is that?

>>41268819
If lbs: pretty bad
If kg: pretty good

>>41268740
Then I haven't a clue. Perhaps I'm just accustomed to it.

>>41267518
there was one like 2 years ago, never heard of it again.
in Mazatlan.

>>41268833
1004 lbs :(
I just cut from 218lbs to 208 though in the past couple of months...

>>41268849
I do have a history of elbow tendinitis so that could be it, it's just that most motions like bench don't aggravate it

when i do facepulls i dont really feel them in my rear delts. it doesnt feel like anything anywhere. im not just doing them like a row

>>41268862
If you're a twinkshit (<74 kg) then about 1200 total is fairly respectable

If you're 93+ then 1400 is a moderately good total.

None of these are world records or anything, but they're a start.

1400 @93 is ~400 wilks
1200 @74 is ~390 wilks

Don't feel too bad though, most of us here are trash too. I'm only 1187 @ 102.78, which is pretty shit.

programming in accessories for nuckols 3x int med. im not sure i understand but it looks like the second day is intended to be somewhat easy. most weeks it's just working up to 2-3 sets of 2-3 at 80%. should i not even add a single tri/chest accessory to this day or would it be fine?

>>41268914
>>41268868
>>41268844
>>41268779
>>41268820

Thanks anon, now I'm hungry.

>>41269248
not a surprise coming from a fatty

Thats right mysteryanon, you are fat

>>41269120
dont run that shit program stupid fuck!!

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@41269658
@41269602

At least I don't have frail, girlish hands.

What is this 7x20 meme I keep seeing? I've been away from /plg/ 3 months and everything has changed lads

>>41269680
How do you handle having a home gym? If I had one I literally wouldn't be able to stop myself from lifting twice a day 7 days a week

>>41268909
Holy shit I need to add 400lbs to my total!

Wow. I mean I can imagine another 100lbs on squat, maybe another 120 on deadlift, and maybe 50 to bench but even that is going to take at least 18 months.

>>41269658
Poo poo pee pee

>>41270213
I'm sorry that isn't the real Sean I was just bullying it was funy tho I had to

Sorry for Being mean Sean

>>41270197
Just one dude is doing a 7x20 squat lp or some shit

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>>41269680

>>41270197
>>41270281
That would be mean
>first set AMRAP, cap at 20 reps
>6 down sets all at 20 reps with lighter weight, first 3 comp style, last 3 highbar beltless knee sleeveless
>2 sessions per week, add 10lbs/session
I started at 185, hit 235 for 20 at rpe zero today. Starting max is 365 goal max is 4plates+

>>41270312
*that would be me
Not be mean lel I'm autisted

>>41270312
Sounds absolutely awful my good friend

>>41270339
The first few sessions were and I threw up the second session but with patience and caffeine it gets better

>>41270431
better get drinking

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felt shitty after drinking all weekend, just did a single instead of a triple. Went alright i guess.

>>41268307

You'll come through, friend. Enjoy the moment. It's ok to feel this way, but know eventually you'll move on.

>>41271562
YAYYYYY POOPTINE IS BACK

I knew you were mystery Canadian

>>41266305

>WAWLT

Flat Bench

Bench 285 1x8
Bench 315 1x4
Bench 355 5x1

Squat(preping for tomorrow)

Squat 135 2x5
Squat 225 2x5
Squat 315 2x3
Squat 405 2x1
Squat 455 1x1

Everything's going good.

Good morning chaps,

Looking for an intermediate program, currently considering;

- Juggernaut Method 2

- Texas Method (4 day upper/lower from PP3rd Edition)

- RTS 3 day DUP

Any input would be greatly appreciated

>>41272315
jug sucks
TM is very good, very good, and PPST3rd has stuff to stretch the plan past intermediate
i'm biased against rpe stuff b/c i'm addicted to rpe 9.5-10 but mike's plans always seem sensible to me when i read them

look also at some of the TM stuff in PPST3rd specifically for PL training, it comes later after the first section describing the general split, there's other good intermediate stuff there like nebraska and hlm and hybrid model but this is /plg/ so ...

>>41268595
The significance of this is beyond my ability to comprehend.
>>41268666
What is doing me in now is the striving part. Sort of forced to chase too many rabbits, and I can't run for shit.
>>41271562
Thank you, comrade. Should be roughly ok a few months from now, but at the same time, not really. Will see though.
>>41272315
GZCL?
Out of those three, I would go for RTS, but I'm partial to it.

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>>41265613
Hey guys. My friend always did brodplits and he can bench 1.5x of his bodyweight. He will have a little bench press competition with his friends in two months. What can I suggest him? Some program for peaking strength? Maybe Texas Method or even Sheiko?

>>41272695
Smolov jr

>>41272741
this. its what its made for.

>>41266686
you don't eat at carl's jr/hardees enough anon

My week is

Mon: Upper A
Tues:Cardio (30min)
Wed: Lower A
Thurs: Cardio (30min)
Fri: Upper A
Weekend: Work

Is it good or am I minimizing much g-gains.

>>41272952
Why not 3x full body?

>>41272971
Just got back into it since uni is ended, and I wind up too sore if I do full body. I know Im a bitch, but I don't want to end up pulling something so I just swap groups.

>>41272741
>>41272751
thank you guys

>tfw it band and si joint on left leg is kill

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE I JUST WANT TO MAKE SOME GAINS REEEEEEEeEEE I JUST WANT TO SQUAT WITHOUT PAIN REeEEEEeEEE

>17 squat sets total last night
It's working but Wendler writes some weird programs.

>>41273285
AAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH IM SO WEAK

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Anyone tried doing 5/3/1 but with Ed Coans Volume/Intensity switcharoo instead of the retarded 5/3/1 sets?

>>41273285
AAAAAAHHH>>41273329

aaHAHAHAHHAHAHHAAAAAHAHAHHAHAHA

BFS? yay or nay?

can someone post the pepe with the fly swatter

Mend me

HOLY SHIT

I FORGOT LITH EXISTED

>>41274327
that's not a hard thing to do and we all would have probably forever if you didn't just bring it up

>>41266305
Deadlift-1x1, 4x8
CGBP-1x1, 4x6
Single Leg Press-7x11

cyka bylat idi nahui
https://www.youtube.com/watch?v=QhHPEAoxc88

>>41269680
his palm looks normal sized but his fingers itself look a bit thin

>>41269120
Try and see.

>>41273307
Wendler doesn't know what he is talking about

>>41266305
>WAWTT
Week 4 of c6w so Squats 260/265/270 all x3 and then some SLDL or something

i never know how much to do for accessories on this program

>WAWLTT
gym playlist is a lot of classic rock and disco type stuff, but until then it sounds like mostly indie rock stuff

>WAWET
coffee and water until later tonight when i'll probably chow down on a bunch of chicken and a big ass omelette/scrambled eggs

>WAWFT
Pretty good, but that's mostly because i actually have lifting to do today and i had a good night's sleep. I find i get bummed out real easily on rest days, not sure why though

>>41266415
>>41266390
ayyyy these are both great, didn't know anyone in /plg/ liked folk punk

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>>41273285

how do i stop resting so long betwen sets

i rest like 10 minutes between sets browsing 4chan

and i soend way too long in the gym

HOW DO I MAKE IT STOP

>>41275458
Spend your rests thinking about what you did good and bad about the set you just had, and what you need to do better the next set. Visualize the next set.
Turn off Internet access while training.
Consider timing yourself.

Does anyone here do conjugate periodization (not necessarily westside)?

>>41275517

fuck this is so hard to balance for me

i feel if i don't rest long i will sacrifice reps in the next set

but it feels weird resting for up to 10 minutes sometimes when going heavy, even though everyone seems to encourage it with all the studies saying rest times are mostly a meme

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Yo nigga we in this bitch, all you lil white bois better kiss the BBC or im finna drop a 187 on ya punk azzzz

>>41267389
like fuckin 12.5

>>41275644
>all the studies saying rest times are mostly a meme
??

Anyway, rest however long you need to, but if you need to rest 10 minutes, you're probably out of shape tbH.

>>41273966
Decent all-round strength and athletic program and could be mod for powerlifting. Ramping worksets (add weight each set) on two main lifts each day, weekly rotation of 3x3, 5x5, 5-4-3-2-1, and 10-8-6 (squats, bench presses) or 4-4-2 (cleans, deads) covers all the bases. Then do your 2-5 aux lifts for 2x10 each. I'd progress each week on its own rather than using a max and percent, and then burn a test week a month out to see what kind of comp max it relates too.

For PL instead of doing alternate exercises on Fri from Mon, I'd use the competition Bench each day (including replacing cleans) and comp squat mon and fri, like the sheiko order. Either make one day heavy and the others lighter but the same weekly rep, or run each lift through the 4 rep ranges in order when it happens (I wouldn't do AMRAP on the last set doing that though). That would look like
> mon 1: sq 3x3, bp 3x3
> wed 1: bp 5x5, dl 3x3
> fri 1: sq 5x5, bp 5-4-3-2-1
> etc

>>41275768
>>>41275644
>>all the studies saying rest times are mostly a meme
They aren't, and the studies only say that for hypertrophy, for strength, the studies say that 3-5 min is better than shorter rests. ATP is mostly replenished at 2 min and almost fully at 3 so 5 min+ rests mean you're a lardass, but save the <2 min for BBers.

reminder to do weighted chins to bench more

lads. I havent had a scan yet but it looks like I have a bulging, or possibly herniated disc

its only really aggravated by deadlifts tho. so Ive decided to look on the bright side and take it as an opportunity to focus on squat and bench. how do I program this? Im assuming without fatigue from deads I can get away with higher squat frequency?

Im currently running one of rafs old TM splits and making good progress on s/b so Im reluctant to switch program, but just removing DLs would leave a big hole in training. what should I do?

>>41276637
increase squat volume?
increase squat frequency?

>>41276637
squat carries over to the DL so no worries there

make sure you do weighted chins and rows laying on a bench or something

>>41275949
>>41275768

when i do really heavy sets i usually do at least 8 minute rests. am i fat?

For spotoshot deload, thinking about doing this:

day 1: work up to RPE 8 double slingshot
day 2: work up to RPE 8 single comp bench, RPE 8 double close grip bench

with three days of rest in between

Good? Bad?

>>41276680
>>41276802
but whats the best way to program only two main lifts? If I just drop DLs I'll have nothing to do on wednesdays. how do I spread squat frequency to fill that time most effectively?

>>41276980
add pause squats

>>41274975
wendler knows what he is talking about, anons on a Korean crochet forum in the plg dont know that his stuff shouldnt be used for powerlifting

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good fucking morning goddamnit

>>41276889
that's probably fine. when I did it I think on tuesday/thursday I did like 3x5 comp bench at like 50% or something.

>>41276980
how many days will you be in the gym then? I would probably just drop the deadlifts completely and do the other 2 as written. you could make wednesday an accessory day, another bench day, a bench/squat variation day

why does everyone suddenly like DUP all of a sudden? I thought it was consensus now that block periodization is better than concurrent periodization models

>>41277046
I already do paused squats on SqVol day

my current program is
mon: SqInt BVol
wed: DInt more BVol
fri: BInt SqVol

what do I do on D Int instead of DLs or should I just scrap my current program and try to make a new one specifically based around Sq/B? I dont have much knowledge of programing, so any prog I write myself will probably be shit :(

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>>41277163
>>41277103
pic with some alterations. loli has been removed to prevent a shitstorm :^)

if you say its okay I will just drop DLs and keep the accessories I do on that day

thanks lad. your a good friend :)

>>41276817
either low recovery or sandbagging it

>>41277205
ill try 5 minutes. i just assumed i needed longer.

>>41276817
>8 minute rests
Nigga at that point it's just mental

>>41277203
try this 4-day sheiko cross with tm, 2-week rotation shown, for 3-day just ignore day 4, add accessories after
day 1: 1x5 squat and 5x5 bench
day 2: light bench and 1x3 dead
day 3: 1x5 bench and 5x5 squat
day 4: light dead (or cleans) and 5x5 ohp
day 1: 2x3 squat and 3x8 bench
day 2: light bench and 1x5 dead
day 3: 2x3 bench and 3x5 squat
day 4: light dead (or cleans) and 3x8 ohp

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GWWOOOOOOOOOORRSSHH

>>41277309
thanks. I will give this a go. I have some questions tho

can I keep the amrap and paused squats on volume squats and the board press on light bench?

without DLs I will be alot less fatigued so I feel as tho I wont have trouble recovering from extra squat volume. can I just add some extra sets or some squat variations on Squat Vday?

if I bought an SSB would it be possible to do day 4 with DLs replaced with SSB squats. I know this one is probably a stupid question, but it was something I was thinking about before by back exploded anyway as I like squatting and hate DLs

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>>41277459

>>41278075
why

Hey lads,
I was thinking about using a resistance band like a slingshot for bench work. Anyone try this? Don't wanna shell out 50$ for something I might not use as often.

>>41278197
Do you mean setting it up in a power cage like a reverse band? If not how would u set it up

>>41278205
I think he means wrapping a band around his arms in a similar way to how a slingshot would be positioned.

>>41278217
I dont see this as working out well. Reminds me of the dude with the homemade bench block that almost decapitated himself

>>41278197
that would probably tear you up and be very uncomfortable
this >>41278205 would be a better idea for a band

>>41277309
This has nothing to do with sheiko

>>41278197
>>41278205
>>41278217
>>41278232
>>41278233

Thanks for the input, lads. Saw some russian or scandi lifter on instagram do it and thought it'd be cool to try. But yeah reverse bands sounds much better!

>>41278197
what is the purpose of bench slingshots anyway?

>>41278550
Overload and lockout work. For me, holding supramaximal weight helps a lot with my confidence on bench. With bench I tend to get in my head so holding that extra weight is very helpful for me during peaking and strength blocks

Lads how do I do belt squats in a shitty commercial gym? Max aita and CWS shill them hardcore and I wanna try them out

>>41278596
also, do you guys have any replacements for belt squats? I was thinking hack squats

>>41278550
purely for egotistical reasons and to make weak fags think theyre strong

https://youtu.be/vvB24mZ1eKg

This woman is objectively not that attractive but every gene in my body is screaming at me to make babies with her

Idgi

>>41278267
piss off mate, it's the same main lift layout and essentially the same fluctuations in volume from session to session of each lift and and in alternating week patterns, count the lifts, at least, the ones that aren't fucking warmup sets under 70% of 1RM and you'll see

>>41277539
the way i see it there wouldn't be any amrap on the volume day, there isn't any in tm and part of sheiko is lots of quality reps which goes against the grain of amrap
maybe work in pause squats or fronts or whatever on the lighter week?
yeah if that helps, or close grip, any bench that limits the weight you can use for a lighter day
i'd just let the fresher legs on heavy squat day translate into using more weight on the sets
day 4 on sheiko is "supposedly" lighter bench and light deadlift but if you look at the schedule there are lots of days where he subs in some variation without a percentage like inclines or dips or press etc., which is why i put the ohp there. basically it's the lightest of days and trains shit related to the dead and bench so maybe just a day for aux lifts for them?

>>41278748
that dude looks like a combination of andrew garfield and said shavershian

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>Mfw inflated all the bench sets by 15 lbs today
D E V I L I S H

>>41278760
This literally has nothing to do with sheiko and anyone that knows anything about programming can see that.

>>41278797
Why do you look like a fat Jewish Santa

>>41278806
Because I am a fat Jewish santa

>>41278797
>sub 350 wilks
>running sheiko
ah how I love 4chan

I can answer ANY lifting question

>>41278550
a way to scam weakfags into getting elbow tendonitis

>>41278819
What are your lifts

>>41278819
Why are people with shit lifts and 20 months of lifting experience running sheiko?

>>41278829
Too great for anyone except myself to comprehend

>>41278831
Because they're mislead by Jewish propaganda and trickery

>>41278815
>Jewish
>Santa
:thinking:

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>>41275606

>>41278801
piss off mate, it's the same main lift layout and essentially the same fluctuations in volume from session to session of each lift and and in alternating week patterns, count the lifts, at least, the ones that aren't fucking warmup sets under 70% of 1RM and you'll see

>>41278850
>claims westside
>lives in ohio

I'm ready to answer any lifting question

>>41278817
>>41278831
Because I'm trying to build up as much fatigue as I can safely before not being allowed to do any lifting that involves bracing my core for 2 weeks

>>41278846
Christians worship a Jewish zombie, I don't see why he has to be the only exception

>>41276637
Same problem. I do rack pulls, hypers and rvrse hypers. Also, learn how to pull sumo. Also, wear a suit. Also, take steroids and hgh.

>>41278887
>Also, take steroids and hgh.
This is probably the best advice anyone will give itt

>>41278860
Youre a dumb nigger. You posted an overcomplicated novice lp. Thats not sheiko you fucknut

>>41278882
Why do you have soft looking feminine fag hands

>>41278906
Training raw with disc problems is retarded. Double ply canvas almost completely prevents me from crippling myself any further.

>>41278760
I really just enjoy doing the amrap t b h, so Im going to keep it

also, on my current program I pr on sq/b every week pretty consistently (I do 1x4 > 2x3 > 2x2 3x1 when I stall) so can I just not alternate between heavy/light weeks?

>>41278887
It was a rack pull that fucked my disc t b h. or atleast it was the straw that broke the camels back. the problem was brewing for a while now, but I was a retard and ignored it. went ham on rack pulls because I thought I was safe and later that night my back exploded when I was trying to take off my underpants :^(

>>41278939
>Double ply canvas almost completely prevents me from crippling myself any further
It prevents you from hitting depth too

>>41278932
My hands are calloused and man like from hard labour and hard work

>>41278948
>>41278948
>It was a rack pull that fucked my disc t b h
Goddamn you too?

Rack pulls forced me to lower the weight slowly in order to not damage the bar which fucked my lower back

>>41278958
If you wear too much brief under it yes. But that's all part of the fun.

Listening to a song that sounds just like one of my favourite songs I've forgotten about

I can't remember the name of the song

This is torture. Ahhhhhhh

>>41278948
Conventional or sumo?

>>41279013
conventional. I might try sumo in a few months after my shits healed. or I might just pull token DLs in meets and never train them. who knows

>>41279008
post song

>>41279056
You won't know what song I have stuck in my head so its pointless

>>41279177
I am so confused by this post
Did you respond to the wrong person?
Did you mean to post that link?

What do you mean worthless? If you want to squat equipped then sure go ahead. If not then perhaps you can use your money better elsewhere.

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>take shit
>feels weird
>upon examination it looks like I took a handful of potting soil and threw it in the toilet
What did my bowels mean by this?

>>41279177
I wrote lyrics to a parody of Sex Junk, but I don't have the talent or knowledge to make a video and sing to it.

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>>41279291
thats what you get for squatting...ass to grass

>>41279312
Well in your luck. I happen to play the guitar and sing.
Post the lyrics.

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>>41279335
inb4 >>>/pol/ etc

>>41279361
Well I lied about playing the guitar and Singing

But I mean... I own a guitar

I mainly wanted to see your autism. Maybe you'll get to see mine...

>>41279386
pls deliver

>>41279361
7/10 desu, fairly enjoyable

>>41265613
Great picture. A child molester and a burnout. I see why is Sean picked it.

>>41279386
>>41279397
I tried to message Christopher Cantwell over facebook to show him, but he won't respond and I'm too much of a sperg to call into his show.

>>41278817
>implying 3 day shieko cycles aren't for beginner/intermediates
Sheiko has even said that himself. They are template cycles which he then tailors for his advanced/elite/strong lifters and adds more onto

>>41278918
piss off mate, it's the same main lift layout and essentially the same fluctuations in volume from session to session of each lift and and in alternating week patterns, count the lifts, at least, the ones that aren't fucking warmup sets under 70% of 1RM and you'll see

>>41277090
Just gotta know how to modify it desu. I'm making great strength gains.

>>41277090
>wendler knows what he is talking about
>is notorious for having a program which delivers the least gains possible
yeah sure bud im sure you'll get to 450 wilks within 20 years of training

>>41279557
haha okay raffy!

>>41279419
>>41279396
>>41279386
>>41279361
Just screen cap this and post it on reddit and some autistic basement dwelling Autist will actually do it haha

>>41278948
keep the amrap if you like it but it is outside of the principle of perfect rep practic in low-rep sets
>also, on my current program I pr on sq/b every week pretty consistently (I do 1x4 > 2x3 > 2x2 3x1 when I stall) so can I just not alternate between heavy/light weeks?
the tm progression is 1x5 > 2x3 > 3x2 > 5x1 then rinse/repeat for the squats and presses so your progression is very similar

part of what sheiko programs do is alternate weeks of volume while keeping the heavy squat week on the light deadlift week and vice versa so the cross-mix above is an every two-week progression with alternating light/heavy. if you can pb every week then maybe just plain old tm split program from ppst3rd is the thing for you for now?

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>>41279599
and maybe it'll make more r/T_D cucks browse /pol/

>>41279619
idk maybe not but I'm just a figment of your imagination so who knows

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>>41278596
>>41278632

https://www.instagram.com/p/BSCh4L8jAmL/?taken-by=marisainda

beware you might look a bit odd

>>41279642
>maybe not but I'm just a figment of your imagination
I sure hope you are

>>41279658
We all are, except everyone is me and I am you

>>41279651
why did he switch to sumo

I completely dropped him right after

raffy if you are still here with us please give us a sign!!

*wind blows*

<w<

could it be???

>>41279679
because he wants to be the best powerlifter he can be

>>41279776
>the best powerlifter he can be
why doesnt he want to be the strongest powerlifter

he should take a page from Eddie hall

>>41279776
Being the best powerlifter is a joke. Might as well be the world's tallest midget

Powerlifting is a hobby to make you stronger. If you have to act like a giant queer and cheat range of motion until the lift doesn't even look like its original Inception anymore then you need to reassess your hobby because you're a huge raffy

>>41279789
if we call best as the one winning meets
why would he want to come 2nd

eddie hall is irrelevant to powerlifting

>>41279818

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>>41278819
how much do I have to lift to get a gf

>>41279833
Quit obsessing over retarded Hobby and posting here all the time

Also cut your dorky ass hair

>>41279812
The best doesnt equal the strongest since you can cheat with the range of motion

Eddie hall has this mentality of doing the hardest version of any lift and still beating everyone with it. Hence I mentioned him

Nobody admires pulling sumo, not everyone might admit it but everyone thinks that way

>>41279789
>>41279810
why are you in the powerlifting general then haha

>>41279871
Because I enjoy kicking people's asses at their favorite thing in the entire world when its nothing but a hobby to me

>>41279869
>The best doesnt equal the strongest
exactly its better to win, who cares if you are stronger when you lose

How much do you guys CGBP vs comp style? I just hit a flat back closegrip 5rm at 95% of my comp grip arched 5rm but I'm pretty sure I've gotten stronger since I last tested

Also why is it that max grip is so much harder to grind than a narrower grip? I might move in due to this tbqh

>>41279878
autism

>>41279948
Ever gotten beat by somebody who wore their belt around their chest just to be silly?

I only got 500 on that one, but it was worth the laugh

>>41279969
...just because you beat weak people doesnt mean you are strong lad

We are in here
>>41279818 →

>>41279818 →