/plg/ - powerlifting general

/plg/ - puppy love group

no bullying allowed

be nice!

Other urls found in this thread:

docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/edit?usp=sharing
docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing
docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/edit?usp=sharing
docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/edit?usp=sharing
docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/edit?usp=sharing
docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=sharing
docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/edit?usp=sharing
instagram.com/p/BPkEj88hThk/?taken-by=xjohanna
youtube.com/watch?v=mMRrCYPxD0I
youtu.be/hujZqUdVGSg
youtu.be/t1r6BmNJX6Y
gen.lib.rus.ec/book/index.php?md5=90D4B21C3D44A3F7FD30979358018AF2
twitter.com/NSFWRedditGif

Sheiko Programs:

>Beginner (/plg/ internet exclusive)
docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/edit?usp=sharing

>Intermediate Small Load (/plg/ internet exclusive)
docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing

>Intermediate Medium Load
docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/edit?usp=sharing

>Intermediate Large Load
docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/edit?usp=sharing

>Advanced Small Load (/plg/ internet exclusive)
docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/edit?usp=sharing

>Advanced Medium Load
docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=sharing

>Advanced Large Load
docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/edit?usp=sharing

Nice spam you entitled bitch

Boris Sheiko is an obese, senile old man who shouldnt be coaching anymore.

>bitches instead of bulges edition, plz

i got the smell of a local man

i started rolling my front delts with a lacrosse ball yesterday, and today i'm really sore in that area, did i fuck up

wait how are there so few calories in stir fry i thougt i was eating more

Why not both?

>Kirill continues to progress and doesn't get injured

Hmmm

You'll be fine. Just open up your skull

Could you not spam the thread just because you didn't get to make the OP?

And if you're going to post programs, post more than just the ones that break peoples dicks worse than yours?

Thanks, dude.

Anyone else miss being 12 and going to school?
.........

I wish I didn't used to be the fat kid

I gave you no permission to address me directly.

you only remember the good times desu

that's why nostalgia even exists

life is rarely as good as the memories of it

>I gave you no permission to address me directly.
What's the point of keeping Sean away if you just narcissistically fill the same void?

Your giant shill block of text is super annoying. Put that shit somewhere else and just post a link.

You'd save a lot more questions than you create if you posted more than just one Programming type as well. This isn't your personal blog, so quit advertising.

user here who posted pics of his wrist and described wrist pain in the thumb area when benching

what do i do the first workout back? go really light for a lot of reps or continue with my program?

Actually I remember being in the shed with one of my friends behind a girls house, while his friend and two girls played spin the bottled and I sat and watched.

If you press on that area on your thumb, does it hurt?

Why do you ignore criticism unless it's easily disputed?

this hurts

of course you have bad memories

but i'm talking about the feel good nostalgia, the sense of "things were better in the past" which is mostly just your brain ignoring all the bad things and focusing on the good things, but if you start to think about it you'll obviously realize that things were probably not that great. most people don't do that though, they just hold on to the shallowness, because it's easier that way.

I just ignore baits or entitled shitposts. :3c
Ain't nobody got time for that.

I'm all ears for actual criticism of an opinion I have or suggestion I've given or text I've written. Just make sure you actually have your sources and know what you're arguing about, because I do.

at the moment? slightly, it gets better every day though. i'm talking more about when i have no pain outside of the gym, how should i approach my first bench session?

i'm doing sheiko beginner prep and got the injury at the end of week 1, so i skipped benching for week 2, week 3 starts tomorrow. bench progress is probably fucked either way this cycle but maybe i can make some small gains anyway, by lowering max maybe? no idea

>Just make sure you actually have your sources and know what you're arguing about, because I do.


AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

side of my middle back fucking hurts

it started after doing snatchgrip DL for the first time

what the heck, you fucks memed me with these weird exercises

>I just ignore legit criticism or posts that prove me wrong. :3

>Ain't nobody got time for that.

>I'll throw a tantrum if I hear actual criticism of an opinion I have or
suggestion I've given or text I've written. Just make sure you actually have your sources and know what you're arguing about, because I will ignore them.

FTFY

Oh hey SGDL is my meme.

I'm guessing erector soreness, do some cat came and cobral stretches, drink plenty of water and check your form.

>do some cat came and cobral stretches, drink plenty of water and check your form.
ok, thanks friend

Where in the hand should the bar lie when benching?

Also, when squating Riptoe says that the thumbs should go over the bar but in the webms posted here the thumb always goes under the bar
What is the correct?

When the neural irritation is passed, you can go back but first you have to find a position to hold the bar where it doesn't irritate your radial nerve anymore.

But if pressing the area still triggers pain or tingling sensation, I'd say to wait a bit more before going back to the bench as your nerve is probably still irritated.

Keep in mind you should wear wrist wraps (not too tight where it cuts off blood, but tight enough to support your wrist), and if needed you can also use medical tape around your thumb with a small piece of foam under it.

>Where in the hand should the bar lie when benching?

Personal preference, but we tend to recommend jap grip (first three on this pic) as it is the easiest on your wrist and often don't require wrist wraps.

>Also, when squating Riptoe says that the thumbs should go over the bar but in the webms posted here the thumb always goes under the bar
>What is the correct?

There is no correct.
But if you're squatting lowbar, it is recommended to go thumbs-over than wrapped around, as it eases the strain on your wrists and can prevent biceps inflamation. But if you have wrist wraps, you can hold it wrapped around just fine.

Vid related does thumbs-over and doesn't even need wrist wraps despite squatting very heavy weights.

Here's the bench pic

Here's kinda how you set it up.
Grab the bar with the bottom of your hand, instead of centre of it. Then rotate your shoulders in order to tilt your hands in.

If it's uncomfortable, try tilting a bit less or finding a better position.

>Personal preference, but we tend to recommend jap grip
"We". Lol.

A) you don't bench
B) don't speak for the general

>But if you're squatting lowbar, it is recommended to go thumbs-over than wrapped around, as it eases the strain on your wrists and can prevent biceps inflamation.

It's not bicep inflammation. It's commonly referred rotator cuff pain felt in the bicep area.

This chick unironically claims natty..
instagram.com/p/BPkEj88hThk/?taken-by=xjohanna
Do you believe her?

nej

You're not included in the "we", I was only mentioning the people who know what they're talking about and give good advise.

>It's not bicep inflammation. It's commonly referred rotator cuff pain felt in the bicep area.

You don't even know how to diagnose either of those issues and separate them from other common shoulder issues.

Why are you even trying to tell me, an actual professional and actual student of medicine, what things are or aren't without ANY citation?

You're talking out of your arse, and you know it.
Don't bother responding to me anymore without any citations.

i wonder how it is to fuck a girl like her

when in doubt, the answer is 9/10 roids

>an actual professional and actual student of medicine
speaking of things requiring citation

Lurk moar newfriendo.

Advize*

post less newfriend

You're a medical student in Brazil. A chiropractor in a first world country would be a better doctor than you people.

**Ahdvyse

lurk more is a boring response

This.

There is a huge difference between the quality of healthcare and medical education comparing brasil and a real country.

Trappy would be sweeping toilets in northern europe

How the fuck did the universe come into existstance?

What the fuck is conciousness?

Lads I'm really fucking scared

youtube.com/watch?v=mMRrCYPxD0I

"you are something the whole universe is doing in the same way that a wave is something the whole ocean is doing"

Well gym owner at bethnal green coached my squat.

>Push back against bar with traps
>Widen grip and push elbows forward
>Be stricter maintaining upright position

Squat mornings will be kill soon.

To a boring bait. I try to keep it short and not waste too much of my time.

Stop paying a fortune to import our doctors then.
We kind of need them here but your countries keep buying them out.
The universities here are free so the government is actually spending a lot of money to graduate these doctors so they work for our society, and not to be offered jobs all over the US, Europe and Asia. It's literally throwing the short amount of money our gov has to invest into new doctors in the trash.

Please stick to your muslims and shit and stop bothering us for help.

I'll agree that English is pretty retarded now that it's not standardised any longer.

>How the fuck did the universe come into existstance?

The big bang theory is the most accepted model.

>What the fuck is conciousness?

A mixture of electronic and chemical signals inside your encephalon and body.

Goose bumps

I didn't give you permission to directly respond to me.

Delete your post immediately, or I will be forced to take action.

>please stick to your muslims and shit
at least you can go to a doctor for that burn

>upright position

I miss you so much in the routine threads, you helped me so much.

On a sidenote, I'm trying to polish my squat form, what could I do to gain mobility besides stretching. Also, thinking about what I'll do after SS, any downsides to PHAT?

Looks like joe if he want a GDE

do sheiko

I did good and he did squat drills with me until it was fix and I was hitting depth as well. Deload is a kick in the boob but it'll be worth it.

Livia Cavalcanti is smart and funny

yoyoyoyoyo motherfathers, wassup brehs, I'm gaining too much weight lads, halppp

Depends on your goals. If you want to be a powerlifter, PHAT isn't the best way to go. It barely has a progression plan, so what usually happens is that people just get stuck on a deload-forever cycle.
It's useful for bodybuilding to some extent, but that's it. If your plan is PL, an actual intermediate program with added accessories for bodybuilding is a better choice.

As for mobility, if you squat highbar and front squat the best thing you can do is purchase weightlifting shoes. The heels make a huge difference - that's why even weightlifting champions with their amazing flexibility and mobility still wear the heeled shoes.

For lowbar, heels aren't as necessary (personal preference), while hip joint mobility is of much higher demand. So things like butterfly stretches, flexor stretches, abductor stretches, etc.

But to gain mobility, you stretch a lot and have patience.
I recommend 3x per day (not before lifting) to improve mobility, 6x per day if it's something urgent and related to pain or injury. But really, there are many stretches you can do while sitting on the office chair. You can just keep stretching all the time.

Dynamic-resistant stretches are also very good, maybe even better than static stretches. Things like RDLs (focusing on stretching your hamstrings), or stifflegged sled drags (or prowler), are excellent to improve hamstring flexibility.
For the chest, dumbbell or cable flys - focus on light weight and stretching at the bottom.
That sort of stuff.

>Stop paying a fortune to import our doctors then.
Random outsider of this conversation, but do you have a citation for this? To my knowledge, based on a friend from China who now practices here, the US is a pain in the ass to come to. Some places even make you redo your residency, and there's paperwork and tests that can take more than a year or two to get through.
Most people come here because of the technology we have, and the amount of money you can make compared to other countries, to my knowledge. Sure there are people who job hunt outside the US, because they get a portion of that individuals salary as their own pay if you work for x years (which most people would like to), but other than that is there any real incentive from the US to get doctors, specifically from South America?

reee

On the one hand I don't have that face, on the other hand I don't have that body...

Meno pasta, piu'
>>>>>>>>cardio

DELETE THIS POST

this is what's awating me next week, have some heavy-ish doubles tomorrow, will see how my back behaves

Was watching this video and I saw the most attractive woman I've ever seen in my life

>inb4 the only women I've seen are my mom and sister

are u wealthier then sean?

how do i webm? want to post some squat form checks

webm for retards

B r e h h

what video

youtu.be/hujZqUdVGSg

I'm not a manlet btw

I'm 5ft and 9 inches

Those are two separate measurements

In not spaghetti language pls

Daily reminder that Sheiko is a shit routine for wankers and that Texas Method is how you get stronk.

>taco deficit
>pancreas
Really makes you think

stacco = deadlift
al ginocchio = to the knee
panca = bench
addome = abs
trazioni = pull ups
squat = squat

everything else is either obvious or put there to avoid making it obvious that they're just ripping of sheiko

Hey brodudes, related to what someone posted earlier about Sheiko with limited time - what do you think of this brilliant IQ 180+ idea I came up with: do main lifts only following Sheiko, then just add a Mike T abs/lats/cardio day on the weekend.

>al ginocchio

lmao what a language

I wasn't actually joking, we're having kind of a big crysis in the medical field. Our gov is losing the doctors it graduates (with gov money), so we're starting to have to import doctors from the cheapest places to work in the poor, distant cities, as no brazilian doctor is available or wants to go to those places
Not only that, but the gov has projects to FORCE our doctors to work here at least for a while. If you want to get into a residency, you almost always will need to do some time working for the government in random places

Everyone is unhappy with the current situation. Universities are getting less and less money as the government is spending part of it on importing from outside (the investment into graduating our own doctors isn't paying off for the gov because a lot just emigrate or stay concentrated in the main cities of the country for better work conditions and quality of life), new doctors now have to accept the cheap prices from the immigrant competition that the government is buying if they want to work here for the public sector (which is in dire need), students and graduates are having to go to places in the end of world for years, to work with no access to equipment or medication, just to be able to get their specialisation after medschool

We have protests and strikes all the time because of new laws they try to pass to fix this issue, but that only makes things worse for everyone

It also doesn't help that for like 4 or so years our country had deals with universities from all over the world (Germany, UK, USA, AUS, France, Norway, Sweden, Japan, South Korea, etc) where our government would pay for our students (literally pay for everything, including a salary to the student) to spend a year/year and half studying in international universities. When those doctors graduate, they will have diplomas from those international universities as well. Everyone knows they're leaving as soon as they graduate or finish their specialisation

>Government micromanagement of everything

I think I know where it all went wrong.

It does require a little mobility and some spatial/body awareness. If you do them right, with a strong hinge and a tight tight tight back, they're fun and productive.

I have never read a single trappy post in full.

Go spend all day, every day, writing thousands upon thousands of words in response to people, day after day after day after day...

How anybody without some sort of fucking mental disorder could possibly do this...


Jesus.

>AW

my mothafuckin nigga

Yeah that's fine.

Implying there's much of an overlap between the level of advancement of trainees on Sheiko and on TM.

You get used to reading and writing a lot when your school actually teaches you from a young age that books are actually nice to read and not a waste of time, and incentives its students to think critically and come up with new ideas and their own opinions on issues of science, philosophy, history, and sociological/economical/political.

>You get used to reading and writing a lot when your school actually teaches you from a young age that books are actually nice to read and not a waste of time, and incentives its students to think critically and come up with new ideas and their own opinions on issues of science, philosophy, history, and sociological/economical/political.

Yes yes this is all good and that, if ONLY you spent your time somewhere more productive than an infamous child pornography forum

Hey senpaitachi. I've been doing Sheik for awhile, but I just got stuck in a situation where there are 9 weeks until my next meet and I just finished a peaking cycle, so I can't do the regular program progressions. What would you recommend I do? I have the app so I have access to all the programs

is it possible to learn to sing?

and i don't mean hold a few tones, i mean actually sing really good with enough practice, or do you need a good genetic base to start from

also

>WAWLT?

youtu.be/t1r6BmNJX6Y

Yes you can learn to sing, like you cans learn to do anything.
Genetics may hold you back from being the best, but not from getting good.

I get that, but none of that has anything to do where you claimed that our government was paying a fortune to import your doctors.

From your posts it sounds like it's mostly your governments fault, going so far as to even send your students to our schools, which seems weird to me when your country needs their doctors so badly. I assume your mention of forcing them is something like if we pay for your school you have to work where we tell you for x amount of money for x years? If so that seems fair, there are corporations here who did that for Pharmacy (Wegman's) back when Pharmacists were in high demand.

I'm sorry to hear it either way though, it sounds like the government really needs to find a way to make the facilities better in the area to have any chance to get people to actually want to stay...

Voice training can do a lot, starting late and not having genetic talent are gonna put your cap pretty low, but you can suck a little bit less every day

The standard trappy response to criticism is either

>"6/10"

or

>"projection"

or sometimes

>"ur insecure"

Pay attention, or just look through some of the previous threads. It's pretty awful.

spaghetti language > english fyi

People get paid more in denmark than in Brazil. There's not much the government can do about it apart from tying scholarships to x years working in the country. It's the reason that America has a fuckton of indian engineers and code monkeys

you know what manga is this from trap-lord?

I'm literally reading a book while posting here.
This one, if you wanna give it a read as well: gen.lib.rus.ec/book/index.php?md5=90D4B21C3D44A3F7FD30979358018AF2

Yes but usually requires a good teacher/coach. Or a lot of dedication.

9 weeks = 1 prep cycle and 1 comp cycle

I don't understand what the issue you're having here is. Elaborate a bit more?

>none of that has anything to do where you claimed that our government was paying a fortune to import your doctors

Why do you think so many of our doctors are just emigrating? You think they're jumping the fences to get in your country and work in a banana stand?

>going so far as to even send your students to our schools, which seems weird to me when your country needs their doctors so badly

It's mostly because the government wants to graduate excellent professionals, so they spent the money to make our students even more proficient and prepared, while also giving our doctors easy international networking (medicine is probably the field where networking is the biggest deal).

I actually don't, sorry kek

>I'm literally reading a book while posting here.

right, so you can't sit down and read a book for a couple hours without shit posting in your phone?

Jesus

What United States government program pays money to Brazilian doctors to get them to come to the US and practice?