/PLG/ Powerlifting General

I'm starting Sheiko tomorrow boys, not gonna lie I'm excited. Doing the over 80 template from the site. Moving off 5/3/1 so I'm embracing what I expect to be horrendous DOMS

Tired meme

I've ran it, here's what to expect
>first week your chest becomes super tight like its about to rip. Just do your flies.
>everything else is the same old repetitive grind
>starts feeling easy near the end
>you think you've added so much to your total
>finally max out after 3 fucking months
>hit old maxes
>deadlift actually got worse
>can't do any more
>you sit on the bench rubbing your blown out shoulder

It's not a meme. I genuinely hope you kill yourself.

Lel you won't get any DOMs from sheiko.

Tbh flies are the devil. I recommend removing them altogether, or substuting them for light dumb bell bench.

Flies are the reason I've got such healthy shoulders and chest. I wouldn't trade them for the world.

nah tBh

this

Just do light flies. I solved my pec shit with light flies

Didn't you hear Isley? Trade out your dumbbell flies for thrice daily weighted chin-ups, don't bother controlling the descent if wills just waste your energy, then max out bench press again to stretch the pecs.

YMMV but I've been using 4-6kg dumb bells and it only ever exacerbates my shoulder pain

Also phil SU, you sub them for heavy DB press

Keep at them, use a heavier weight. Are you talking about the shoulder pain from doing them or a shoulder injury in which they aggravate?