/plg/ Powerlifting General

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>powerlifting
>sport
Shabbadabba.png

heres the (you) youre craving

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Fix your minerals intake, sodium potassium magnesium calcium etc all of that (some people will argue one is more important than the other but you need them all regardless).

Drink water with a bit of salt and sugar and it should get better. (google it I always forget the exact measures for each)

Also stretch etc.

>i know you changed some accessories to like "lat muscles", "chest muscles" which doesn't matter.

Those are not changed, it's the same thing.

>But you also changed all deadlift from boxes to below knees, when there's one above knees on W2.

I didn't change it, I simplified it.
In my spreadsheet the height of the boxes is not mentioned.

is my protein intake too high?

still have around 1000 cals fo eat fuck my life plg is hard

>so if it's not an exact copy of the original, it's wrong i'd say

Reminder that Boris himself would disagree with you.
He actually enforces that people should change and adjust the programs - and that they're not a strict plan of execution, but are malleable and that flexibility should be taken advantage of by each trainee.

YOU GOT TO GET MAD!

but why would I be mad

I want you to get up right now and go to the window. Open it, and stick your head out, and yell, 'I'M AS MAD AS HELL, AND I'M NOT GOING TO TAKE THIS ANYMORE!'

Because you don't have a gf

tbf I stopped caring about protein long time ago when I'm eating so many calories I always get shitton of protein anyway.

but why would I be mad about that

because you need a gf to be happy
and you should get mad when you are not happy

Beginner Prep

W1D1
DB Flies changed to Chest mucles
Good morning reps changed from 5x4 at 75% to 4x8 at 65%

W1D3
Deadlift (Below Knees Off Blocks) changed to sinmply Deadlift from boxes (trappy said this is the same thing though)

W1D5
DB Flies changed to Chest mucles
Lying French Press changed to Triceps

W2D1
Pulldowns changed to Last Muscles

W2D3
Changed Deadlift (Above Knees Off Blocks) to Deadlift from boxes
Changed DB Flies to Chest mucles
Changed Lateral Side Raise to Deltoids
Moved Chest muscles to after Deadlift instead of after Bench Press

W2D5
Changed Medium Grip Brench Press to Close grip Bench press
Changed French Press to Triceps

W3D1
Changed DB Flies to Chest muscles

W3D3
Moved Seated Rows to after Deadlift instead of after Bench
Changed Deadlift (Below Knees off Blocks) to Deadlift from boxes

W3D5
Changed DB Flies to Chest muscles
Changed Lying French Press to Triceps

W4D1
Changed Pulldowns to Lat Muscles
Changed Seated DB Curls to DB Curls

W4D3
Changed DB Flies to Chest muscles
Changed Lateral Side Raise to Deltoids

W4D5
Changed Lying French Press to Triceps

>need a gf to be happy
probably not
>a gf will make me happy
also probably not
>and you should get mad when you are not happy
but I'd be so angry all the time

trappy, i've been away from /fit for awile and i'm glad your back, but...

...i always liked it when you said "were here to help you" at teh end of your opening post for the thread. can you start using it again, and can you say it here once, just for me...?

please

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Same here friendo

>probably not
>also probably not
wrong

>but I'd be so angry all the time
when you have a gf you are happy all the time

might aswell ask again

>187cm tall
>200cm wingspan

should i pull sumo or conventional?
im a noob, lifting for 4 months and my best conventional is150kg for one, and like 140kg sumo for 4 reps

Sumo feels extremely reliant on my legs whereas conventional feels like its all back

help a noob out lads

the answer is still probablly
>whatever feels best
but idk. sumo feels tighter and safer, but also more strain on hips probably mobility problem

where do i find person that will teach me to do the lifts in netherlands

just

is bending the bar, i.e. packing your shoulders, i.e. tightening your lats, i.e. externally rotating your shoulders slightly, a meme or does it help

at least it pulls the slack out of the arm, but so does squeezing the bar

but I had a gf and I left her because I was not happy

w-where did you find this rare justin??

no

raindrop
droptop

then you are messed in the head
you should go see a psychiatrist

Clarify please?

but how do i try hard

Thanks friend

Please be bait

because it will keep your back stronger during squats and deads, and give you a good base in bench

>Good morning reps changed from 5x4 at 75% to 4x8 at 65%

This might be a mistake, I'll double check

>chest muscles, lat muscles, deltoids, triceps

These terms are used interchangeably by Boris himself. lol
Compare his own spreadsheets with the same programs in the mobile app and you'll see.

>deadlift from boxes

As I pointed out, I removed the height recommendation. This is due to people in /plg/ usually having issues with the equipment necessary for these. So instead of making it even more complicated, I just simplified it.

ps: I asked Boris himself and he said it's fine.

>Closegrip Bench

This is the only actual change.

I changed it because for Sheiko, Bench Press is max grip. Medium grip is what most people here do, aka ring or pinky fingers on the rings.
Since the objective is to have the trainees use a slightly shorter grip, and saying "medium grip" would just complicate it and make people confused (they're confused enough already, trust me), I chose to use closegrip instead for clarity sake.

ps: This was tested in gym by 3 trainees and this change didn't affect the RPE of the lift at all.

>Changed Seated DB Curls to DB Curls

I actually kekd at this one

I appreciate the time you put in to double check the whole thing, though.
I might've had made an actual mistake and you'd have helped me fix it.

Read Berserk for some instant gains

Is there anything worse than a powerlifter doing "high bar"?

Atg high bar. Close grip no arch bench.

>when they deadlift with their legs indie

already told you

you are the one baiting by saying it is bait

*legs inside arms

Why do they even bother.

just wanted to clarify exactly what's different

the only thing that's really wrong is the good morning reps though.

tfw i've been rereading berserk already for the past hour

wait I thought you also pull conventional did that change?

i think the problem was they asked an "either or" question and you answered like it was a yes-no

but if getting a gf doesn't make me happy how will i be mad that i don't have one

It's a may may

Are there more pics of Justin in speedos?

ur correct i can't read

strongly considering this tho

>Is there anything worse than a powerlifter doing "high bar"?
a powerlifter doing handless highbar

0/10, but just in case you genuinely believe the shit you're spewing, no one can truly make you happy except yourself, and relying on others for your happiness will just leave you very disappointed. And just being angry when you're not happy will only serve to hurt you.

my cramps are getting worse my movement is limited
how long do i have left

Isley you told me over a year ago that you read Berserk.

That makes 3 strong tripfags that read Berserk, COINCIDENCE!???

When did you start posting on /plg/ and why don't you post more?

been a little over a month and i post everyday

recently
and he posts way too much now

fuck, the question was for bench only since there has been a lot of evidence for lats not doing much in bench

and external rotation would be dad in bench, no? because that's what happens when you do that

Definitely not ;)

I appreciate the effort, the GMs have been fixed. ;3

Did you drink the water with salt?

3 strong and 1 weak tripfag jtbc

>way too much
at least my posts have something to do with lifting unlike most of plg just complaining about trappy

>Did you drink the water with salt?
No, im vegan.

I read Berserk and I'm weak AF family

...

I think I've never seen an image on the internet with so much truth in it

Comp cycle W3D3 accessories are wrong

should be 6x3 70% on both of em

how did you speak to sheiko btw and what did you speak about

>WAWTT?

Skills test a shit.

Got 95% on squat, then 100% was the hardest squat grinder of my life (OF MY LIFE).

Tried 102% and failed a lift for the first time in 8 months kek.

That's what I get for running int large load and cutting 5 kg in 3 weeks.

Excited for bench and dead on Wednesday. Should be able to pr both of those by at least 10 lbs

bad*

Heeeeeeyy Trappyyyy

What is your snapchat? ;D

2 weak actually

You're ok don't listen to fags, you're my inspiration everyday.

>3 strong tripfags
Which ones?

Maybe if you worked on your ATHLETICISM a bit more...

ok i drank it
should i drink something like this during a workout?

>SPORT
Really now

Me, Trappy and Haino

wrong

whats a good replacement for good morning @ sheiko

really can't be bothered familia

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good night

LOL

RDL or TNGDL

If you have issues with cramping I guess.

nice.

sheiko-program.ru/contacts

I literally just asked him that question.

Fixed those as well, tyvm

There are very few athletic things that I have ever been good at. Rock climbing and fencing are both of them. I've tried doing all sorts of things for overall athleticism, but my explosiveness and speed are trash, and basically never improved.

We're you molested as a child?
It's important.

I thought about your hurt all through my volume session today.

I will not stand for your anti-highbar bigotry

Heeeeeeyy Trappyyyy

What is your snapchat? ;D

Highbar is fine, just don't act superior for squatting highbar.

Listen asshole

Listening

>Bell's Hopslam was released today in Ohio

Don't normally drink after training, but you literally can't stop me right now.

I believe the EMG readings on lats showed little activity, but EMG has it's flaws. Anecdotal evidence(also certainly flawed) for lats does exist in overwhelming numbers.
I personally believe a strong back contributes to good positioning at the bottom of a bench press. but i'm not notably strong at all
lats = good for bench but shoulders/triceps/chest are much more important

agreed
but i'm also on here way too much and have seen your webms a whole lot

>2pl8 OHP for reps
>weak AF
ree

Whenever I drink more I make more progress because of muh calories. Tfw weight stalling :(

You should apologize to Alex for openly being such a Chad and making him leave our Midwest chat.

>2 pl8 ohp
???????