/plg/ - powerlifting general

>him

>when you unrack your third attempt and immediately know you aren't making it but you also ain't a little bitch
Relatable feels am i right lads

They're definitely on my list of good boys

>is TEXAS METHOD happening for me?
Yes

Earlier today. 80% AMRAP testing for bench and squat on project momentum. Haven't moved more than 10ft at a time since I got home.

60% of the time I get that rep every time.

>run C6W on a hard bulk, increase squat realistically 30lbs, deadlift none (but I didn't put as much emphasis on it as I should've)
>run Sheiko prep cycle on a hard cut, increase squat 10lbs, deadlift maybe 30-40

Trying to think of which I should use to peak for my meet... Hmm

Wow. Memed

Which Sheiko did you run? Did you run it exactly as it was in the sheet?

Jesus fuck lad, almost 4 plates for ten?
Britty gud

Reminder of one of the trannys disorders (besides the dick part).

Trip on trappy

Adv large load prep cycle 1, I ran it almost exactly as it was on the sheet but I skipped the last two days and added in a few extra sets and heavy singles towards the end. Progress was really good imo, 40-50lbs on my total while dropping 18lbs was nice. Idk whether candito would be better though, since it has the whole purpose of actually trying to peak

Trying hard isn't a meme George :^)

But only 7 on 240 bench ;_;

That doesn't make any sense

>she actually helped few pepole to improve their totals

Yes, by telling them something that literally anybody else in this general could have told. He just happens to be monitoring the thread 24/7, so that he can be the first one to state something really obvious and then claim he 'coached' that person and is responsible for all of the gains.

Ps. Trip on tranny

Project MEMEntum in full swing whotcha

I did not get that rep

Better than my 240 for 1...

Same. There are some good lads here, not all, but many.

This shit is eating a hole into my wallet

I usually fail reps I doubt myself on.
When the weight gets heavy, those are the reps I really DON'T DOUBT MYSELF on.

...

So many user orbiters rn.

I'm gonna go lift and will be back later~

drink oil

Branch out a little, you mind find something that works well for you.

That was me like 11 months ago lad.

Not until you rim me

Make a friend in the military, get commissary prices.
>4000-6000 calories per day for $40/week
Feels good

...

I would sq and bench 3x a week

problem for me is 1dl x week (1x5 only) enough? What for exchange power cleans since I cannot into yet and prefer not to damage myself

...

I don't like this

1x5/week is enough, but you can replace power cleans with high-rep DL variants (snatch grip/RDL)

w0t

Goddamn it

I strained my abs laying in bed
At first they didn't hurt
Then they really hurt
Then they hurt a lot less
Now its almost gone but not quite

I think there's an alien in mine belly

what would you have done to teenage me?

How old?
>tfw bigger

17

What

wat

Tfw not George

Look similar to me but I am fat
Maybe I will cut actually

I look similiar to young me and I am fat :/

if you were you could seduce brazillian trappy and english gypos :^)

Feels good.

C-can I just have the aesthetic b-back

Do more pulling.

>iktfb

i ii i er i i wwwwwwwwwwwwwwwwwwwwwww

>tfw your magic bench set up comes back to you
Feels good man

Ok, I'll switch to advanced medium load then :^)

Are we talking about squats here?

Then yeah, TM isn't a bad option. TM is probably the single best squat periodization for people who aren't so strong they can't get two very taxing squat workouts in per week. You are definitely not that strong.

I do 3x3 speed deadlifts on volume day. Pulling volume, heavier than power cleans, not heavy enough to fuck with intensity day, and no having to flex your knees to catch the weight like in a power clean, which, in addition to squatting 450 lbs 5x5, was killing my knees.

I also only do 3 heavy singles for deadlift on intensity day. The speed deadlifts this week were 320 lbs, the intensity deadlifts will be 490 lbs

Offer advice that you not grow up into an equipped, IPF babby weeny.

Or just like add rows and chinups on the reg.

>try harder intensifies

>I'd also argue that Sheiko has high specificity despite being low intensity

Not possible. The higher the specificity, the closer you are to the competition of that sport. Our sport is maximal intensity.

Let's focus back on where this started: when you misunderstood user and for some reason described "hyper-specificity" as muscle recruitment. I'm just trying to help you understand "specificity" in the context of Powerlifting programming, which is to say

Specificity = closeness to competition
Specificity in PL = High Intensity, Single rep, Squat, Bench, or Deadlift

>Unreal gains though, i will say that. Like literally unfathomable muscle gainage.

This pleases me.

>Thoughts that I will use to increase my knowledge, and that I'm sure will also be used by other readers.

This is the goal.

I'm bout to do the 80% am raps for PM, did you base it off your e1rm or 1rm. Cuz my skills test ended with @9s for squat and dead

>This pleases me.
Spoilers: 9 pounds of muscle (and like 15 pounds of fat PFFF) in 6 weeks
Using calipers not dexa, so there's some human error involved, but my measurements along the way were all pretty consistent

>~25 lbs gained in 6 weeks

I do rows and chins already, only 1x freq at the moment for each because my back is already pretty fried from Sheiko. Even when I had them so I was doing some sort of back work 3x a week, didn't really do too much for me.

Laugh at your bench

Mike T says go off of your tested max, that's what I did.

Do them better.

Gotcha, thanks

>Do them better
Form is pretty solid senpai

Good luck user!

Go heavier, try to progress with them. Treat it like a main lift for two months and get back to us.

you sound like my man to talk to

I'm also a total benchlet so I should not do other thing than bench, what with accesories?

4/1/4 (90kg bench)

I've been sick for the past 2 weeks with a bad flu and just recently got back to the gym.

I lost around 12.5kg on all of my lifts. WHAT THE FUCK
How do I gain back my lost strength quickly?

just do the previous 2 weeks of workouts at the same previous weights

Do you know how much you have to eat to recover from 3x5 DL@90%?????????????

>bench 90kg
>next week do 92.5
>next week do 95
>next week do 97.5
>fail 100kg
> over a month and a half later and haven't been able to go above 90kg

Wtf

It's just a lack of perspective lad, and you probably lost a bit of weight. You'll be back to it in no time.

It must have been beautiful.

i'm doing 4x3 at 80% and my lats feel like mashed potato all week

>Treat like a main lift
Not like I built up chins from +5 for 3x5 to +90 for 5x1 or anything lmao. Also LPing rows at the moment. 2 pl8 pendlay soon

Sounds like you just need to try harder and eat more :^)

Sample day:
Brekkies: oatmeal with PB and pumpkin, 6 eggs
Lunch: huge bowl of homemade mac & cheese with spinach and half a pound of beef
Post workout: 2 protein shakes
Dinner: 2 burritos made up of a half pound of beef, 6 eggs, and avocado
Snack: like 4 tbsp of PB and a glass of milk
Right before bed: 2 double cheeseburgers with mayo and bbq sauce

I actually made the burgers every single night for all 6 weeks. I got so good at making burgers, dude.

Frigging love cheeseburgers.

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

I actually gained 2 pounds while being sick because I force fed myself.

And I'm still sore from lifting baby weight. Man this is depressing

>Not possible. The higher the specificity, the closer you are to the competition of that sport. Our sport is maximal intensity.

Sure, but as CWS says himself in the video, specificity isn't a yes or no switch. It's a spectrum with various sides to it.

Sure, Sheiko is low specificity when it comes to intensity.
But it checks the box of high specificity for pretty much everything else.

- built with a competition in mind
- competitive exercise selection
- focus on perfecting technique
- most of the work is done exactly like in competition
- low rep ranges (1-3 are the vast majority)
- high volume
- 90-100% of the recovery goes to making you stronger at the competition lifts
- long workouts with plenty of rest
- very few accessories
- training sessions are divided in "three main lifts", with few exceptions

The only "nonspecific" part of it is that it stays around 80-85% for most of the stuff and you don't go 100% often.
Other than that, the program is ridiculously specific.

It's pretty much the secret formula to specific training that will bring results in growth, strength, and technique, and not get you injured.

Again, it's not the MOST SPECIFIC it could be. The intensity is relatively low, you don't max out often.
But saying it's not high specificity to PL is a massive understatement. It's so specific to PL that it's not even recommended for people who are not specifically looking for a PL program.
It's not the type of program that you put someone who just wants to get strong or look good in. In fact we actively advise people against doing Sheiko if their goal is not specifically Powerlifting (there are much better programs for them, like Jugg).

>being sick
>actually believing in germs
L-lol?

just squatted the bar so im going to start tripping now since im at the natty limit

>there are much better programs for them, like Jugg
So you'd recommend Jugg then?
Always seemed so slow to me, isn't it like 4 months in between adjusting maxes?

>all these cute doggos

truly the best general on 4chin

I wonder what would happen if someone listened to your advice to the letter, for all of their training life.

i just read starting strength and practical programming.

I have no experience under the bar but i've read about it!

I will now give lifting advice and recommend routines for all!

>I got so good at making burgers, dude.
>Frigging love cheeseburgers.

Best gift Wendler ever gave.

Just from not being used to the weight, mate. It'll be fine.

>- built with a competition in mind
Not pertinent
>- competitive exercise selection
Pertinent
>- focus on perfecting technique
Not pertinent
>- most of the work is done exactly like in competition
Pertinent
>- low rep ranges (1-3 are the vast majority)
Pertinent
>- high volume
And this is why Sheiko is Low on the speicificity
>- 90-100% of the recovery goes to making you stronger at the competition lifts
Not pertinent
>- long workouts with plenty of rest
Not pertinent
>- very few accessories
Pertinent
>- training sessions are divided in "three main lifts", with few exceptions
Not pertinent

Specificity is indeed a sliding scale, and as long as Sheiko has volume that high, and percentages that low, Sheiko will be relatively low on the scale.

Being specific to something and degree of SPECIFICITY are two DIFFERENT MEASURES. This is where you are getting confused. A program written for powerlifters and no one else could be called a "Powerlifting Specific program" but could be built with low relative specificity until maybe meet prep phases. Sheiko is a perfect example of this, as are most accumulation phases of block style programming.

Remember that high specificity != good programming. The highest specificity would be 3x1 squat, 3x1 bench, 3x1 deadlift and none of us would progress on that.

I have forearm pain when benching and flexing my tricep.
Pain is especially high when I release tension from the bar at the end of a set.
Wat do?

nice sounds good

cant wait to see your next post

if I start tripping will people like me

...

fuck off you long nose cunt

Hooray! Friends!

i recommend doing 50 sets of 5 chinups. the idea is to aggrevate your elbow so much that it has no option but to create a super effect to overcompensate.

i guarantee no elbow pain anymore!

cuuuuteeee :D

YES!