/plg/

>You don't actually need to do curls rows or chins at all for powerlifting
this is false

Sheikos not hard at all. I fucked up and did sets for reps and vice versa. Instead of doing 8x3 of 90% i did 3x8.

Make sure youre not doing that b/c 3x8 is much more taxing on your body.

Don't do squats if your knee is shit, see a doctor(preferably one that specialise in sport injuries).

Rack pulls can replace block pulls.

Do curls etc at the end of the session, you'll get used to the volume quick.
>inb4 "I-I'm to tired"
Do them anyway, with lower weights.

>this is false
Correct, but you do that stuff before you begin a peaking cycle. Sheiko is very, very powerlifting performance specific.

Yeah sure, just don't want user to end up in my past hyper specific retardation where elbow pain was just part of the game

Sorry for the late reply I was doing some chores.
I just won't squat I think, I can bench and deadlift with knee pain.

I just wanted big bench gains like you... I wanted to enjoy training again.

Been to a doctor, I know my condition and I know I've just got to rest it. I just didn't want my quads to atrophy.

>Rack pulls can replace block pulls.
thanks for letting me know, I quite like rack pulls

Yeah curls I don't mind doing, it's the lateral raises and rows that I'll take a hard hit on. Perhaps I'll row after deadlift days as they look quite recoverable.

Sorry for late replies

Without knee pain*****
It's just squats that hurt my knee

Agreed.

It's a meme around here, but lifters need an "off-season" occasionally between training cycles to heal, and to work on weaknesses and conditioning.

Powerlifting training alone isn't ideal for longevity.

>Powerlifting training alone isn't ideal for longevity.
Stop

My lower back and knee don't want to hear it

It's the truth lad. Take some time off to heal. This sport is a marathon, not a sprint. In the end it will take longer to get to the top if you push hard and injure yourself badly, than if you took a week to a month off the movements and rehabbed them properly.

>getting injured

Whenever I've felt like shit I just kept going and it fixed itself. As soon as I bought my knee sleeves my knee pain from squatting started going away and it's 100% gone now.

Who else injury-proof genetics here?

CAUSE I'M JUST A TEENAGE DIRTBAG BAAABY

>injury proof genetics
This is me

except that one time where I was taken out of action for 3 months

Your monkey arms are so long you start the pull with your hips locked out

I'm jealous

Post your diddy video again psl

Certain injuries can and should be worked through; it's important to be able to discern them from the injuries that will fuck your shit.

Here's my #420blazeit pull
I think my sumo form is still shitty since my hips rise too fast and I lose some leg tension, but it's slowly getting better.

Kek this sign actually says no gum here; please do not chew gum

I feel like this is true for most people with the exception of lower back / spine issues

>this is false

Should I just try starting with my hips quite a bit higher and a less vertical torso angle?

No. Work on keeping your knees out and pulling the weight into yourself.

I was told trappy knew what routine I should do.
Where is she?

you shouldnt even be doing deadlifts, thats essentially a half squat. You should be rehabbing your knee first stretching and lying leg lifts with body weight

I think I do a decent job of pulling the weight into myself. I literally drag it up my legs the whole way (which is why I always wear those socks). I definitely need to push my knees out more.

Your stance is too narrow
Your hips should be higher
Your knees should not collapse inwards
Your back and core should be tighter
How to fix: hundreds maybe thousands of reps between 70-85%, paused specifically

sup

>tons of reps in 70-85% range

So basically Sheiko? I think there is something to the 70-85% range. I started doing all my bench work in that rep range and my form improved drastically and my bench has been going up steadily.

>been bulking for 2 months
>veins appearing on my shoulders and chest
>feelsgoodman

i took off pl 6-8 weeks this summer.
I tend to do more swimming, a soft bodybuilding style routine and drop 1-2 kg.

Sheiko is marvellous for sumo deadlifting

>Your knees should not collapse inwards
>Your back and core should be tighter
>How to fix: hundreds maybe thousands of reps between 70-85%, paused specifically

These are the points I agree with, not so sure about the others, but either way, the fix is the same: paused reps.

foudn it pretty shit desu

How do I get a nice butt? I want a pear shape, so compound excercises are no-nos

Oh god there is nothing good about this webm

>6-8 weeks this summer.

>Literally a week into summer

Aussie pls go

Don't reply to me again, you don't know what you're talking about

Pause just off the floor? In Sheiko he has "deadlift to knees" and "deadlift from boxes". Could I swap one or both of those for paused deadlifts?

no u dont reply 2 me again u big buttfaced ur probebly not even a reel powerlifter

You wouldn't need to swap out "deadlift to knees" with paused deads, just add a pause off the floor, and at the knees.

Haack filmed it.

That counts as something good.. right?

Pic
Start with less exercises, the squat + hip thrust + 1-2 accessories per day. Then eventually you add more stuff.

Watch videos on youtube to learn how to squat properly. Form is pretty important.

If you don't wanna learn how to front squat, or you find it uncomfortable, you can just do back squats on both days.

I swapped out deadlift to knees to paused deadlifts. Found it to be a good change for me.

But squats thickens core!

did you tell him good job from plg

This is how I know you don't lift.

Nope, that's a myth.

Okay, I'm pretty sure I'm going to run Sheiko after this lower body deload week and I learn to low bar squat.

I really like my bench programming though and it's 3x a week. Could I just swap out all the benching in Sheiko for what I've been doing? (I'm progressing every other week basically and don't want to slow that down unnecessarily).

The only thing I'd be worried about is my workouts would get ridiculously long if I do that. Is it a terrible idea to go 6x a week (3 days for the Sheiko lower body stuff and 3 days for my upper body stuff)?

I want to impregnate you with superior eastern european and cherokee genetics.
>pic related
this could be us, but you'd rather sell Brazilian ass developing techniques on a Hungarian child selling forum.

its pretty funny how so many retard "powerlifters" just do sheiko memes instead of thinking for themselves.
it's even infected my own gym.

Yeah, me and Alex told him good job. Apparently he told Alex that he saw some of his squats that he posted here.
>Haack browses /plg/ 1-2x a week

What! How is the weight of the bar transferred to the butt if not through the core? Rippetoe and everyone all say it covers pretty much the entire body

Yep, doing efficient and simple programs that save your joints, minimizes injury, largely manages fatigue well and are proven to work sure is stupid

>Haack browses /plg/ 1-2x a week
fucking lol
i knew he was a fucking frog
sorry for doubting you haack

>Haack browses /plg/ 1-2x a week

i knew he was at least somewhat autistic

>Tfw you don't lift at the same gym as Alex, Alex and Haack and browse /plg/ between sets with each other

and somehow my friends who do sheiko progress like shit, while the others don't.
get off your meme horse

Your core will thicken if you get fat or use certain drugs.
Squats will not thicken them. Yes it does train your abdominal and obliques muscles a bit, but that will not thicken your waist if you don't use certain drugs.

I've been squatting heavy for two years and my waist is still pretty thin. It looks even thinner now, from the lowerbody gains I've made.

>doing efficient and simple programs that save your joints, minimizes injury, largely manages fatigue well
You are not describing sheiko.

>I've been squatting heavy for two years
>heavy

""""""heavy""""""

Most female bodybuilders have thick cores tho

For me thats quite accurate

Done sheikos back to back for close to a year and never felt this healthy. only injury was a hand injury when i did a front squat max in a week between competition and my next sheiko cycle

>the worst pizza

reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

>qts weightlifting

please
no more

twice bodyweight is technically heavy.

My 5x5 good mornings are 40kg. I had to cheat 50kg when I tried.

My low bar squat is 160kg

Is this a sign of a serious issue? I think it might be because hinging when squatting hurts my lower back and good mornings felt a little sketchy on my lower back

So I've been doing a low bar squat with high bar form

Do you always do the comp cycles?

They are on test though.

You're trannies so because of your fucked up weird crimes against nature, God and decency, you probably have less test than even a natty female.

bw multipliers dont count if youre a literal skellington

KEK

KEK

KEK

KEK

KEK

MAXIMUM OVERKEK

I wish I had some pointers desu but I am just as weak at deadlifting as you are.

It looks to me though like your shoulders are really protracted + no upper back tightness before you start the pull. pls correct me if im wrong.

I like to think of bringing my shoulders back, and from that position, down.

So the first part is kind of like tightening up for a squat, and the second part is just bringing them down from there.

:) :)

this is mattie rogers, an olympic weightlifter, notice the lack of a thick core.

bodybuilders take steroids.

Only the ones who are on drugs.

>sumo pull

uh....

Ok.
Ty. I guess I'll give it a shot. Thanks.
I like having a soft tummy, tho

not everyone will look like belyaev

...

oh, twink alex, also keep in mind that that was a max effort attempt, so diagnosing / talking about form is less relevant and useful.

Probably not the best example, that's an above average waist

>hear a knock on the door
>open the door and my dad is standing there, drenched in rain
>tells me we can finally go on that fishing trip we've been planning
>wake up
>dad died months ago

Fuck lads I was going for a 1RM today but that really fucked me up. I genuinely thought he was still alive and woke up with tears in my eyes. I can't stop thinking about him now. Should I post pone my workout by a day as this might impact my performance?

FINE YOU CAN PICK THE DAMN PIZZA
It's not like I want you to be happy baka.

Here's a double at 370 that's why less than max effort. I think the angle isn't as good though.

So any opinions on this: Is combining the lower of Sheiko and 3x upper of something else okay?

Mine is pretty soft.
Don't worry about it, just have a good diet and you'll be good.

i don't think so, regardless, she will squat way more than you will be able to. since she squats 300lbs for reps

Holy shit, she can probably outlift every single man in her country that isn't also lifting for competition

why is your stance so narrow?

Most of her waist thickness if just fat. She doesn't have low bf%.

>that little stumble at the end
also she's surprisingly... well-rounded

Is a good diet just being healthy and avoiding bananas?

Post the entire picture please

I won't jack off because I'm not gay but I've got to see that body

Those birth giving hips drive me insane

fuking lewd

Because I don't know what I'm doing? Joff was telling me I should widen it, but didn't want to change things too much for my 1RM attempts. I'm going to play around with a wider stance maybe this week.

Oh my god this is amazing kek