/plg/ Powerlifting General

aren't you supposed to be squatting, sean?

SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

>Beginner (/plg/ internet exclusive)
docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/

>Intermediate Small Load (/plg/ internet exclusive)
docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/

>Intermediate Medium Load
docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/

>Intermediate Large Load
docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

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

>Advanced Medium Load
docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/

>Advanced Large Load
docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/

>Elite Large Load
docs.google.com/spreadsheets/d/1ylP5us2vjisEHK4KgMSZoDT7AREc4Ok3cudKy-wWObk/

Dietmar Programs (translated by c’’,):

>6-day Intermediate High Frequency:
docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

>Guide for competitive programs:
drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>New to competitions:
docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

>Guide for volume program:
drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true

>Volume program:
docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/

>Volume program: (by Haugen)
docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/

>the lifting of powersport

you have 2 options:

A) stop posting gay shit
B) submit yourself to the harem

Trappy do you have that picture of the recommended calorie consumption for powerlifting or whatever it was?

yeah its called eat more

>it's another episode of "Panzer thinks he wouldn't be sterilized if a eugenics program was implemented"

>eat more
>says the 85kg twink

scotland will never be white

>the six hot loads on my DI's hat

I dont want to be a 94 at 173cm

gonna get back to the gym after 4 weeks brahs wish me luck

Wait, doesn't he only have a 70kg snatch? I expected him to weigh less, like 65kg.

Holy shit and he thinks he's more of an athlete than people here.

>paul will never release his bodily fluids into my butthole

To hold your shirt in place

>if you are new to a sport you are a GDE

>173cm
kek

>instead choosing to look like a noodle armed Bobby Hill with a bubble butt

>into any butthole

Stay plagued in twinkdomthen

Can you guys take a look at this program I'm looking at running? I know that sheiko is the go to these days, but I'm really happy with 5/3/1 and I'm not 100% committed to powerlifting. I would like to keep training for powerlifting and with a emphasis on the three main lifts (looking to maybe compete later this year) but I would also like to train pressing strength as well as other aspects as I'm trying to compete in strongman early next year.
Basically, this is 5/3/1 for powerlifting with joker sets added in, using the 7 week rotation instead of the 4 week. Also, I've added in 5x5 and 5x3 BBB sets opposite of the main lift for the day. ie. 5/3/1 Squat, BBB Deads to increase frequency as well as volume for the main lifts, with an emphasis on strength rather than hypertrophy (as is the case with the 5x10 variation or FSL) I've not tried to plan for accessory lifts yet, but the structure for the main lifts would be like this.
Week 1
5/3/1 Sets - 1x3@70%, 1x3@80%, 1x3+@90% 1x1@100%, Joker Sets for singles@105%+
BBB Sets 5x5@80%

Week 2
5/3/1 Sets - 1x5@65%, 1x5@75%, 1x5+@85%, Joker Sets for triples
BBB Sets 5x5@80%

Week 3
5/3/1 Sets - 3x5@75%, 1x3@85%, 1x1+@95%, 1x1@100%, Joker Sets for singles at 105%+
BBB Sets 5x5@80%

INCREASE TM

Week 4
5/3/1 Sets - 1x3@70%, 1x3@80%, 1x3+@90% 1x1@100%, Joker Sets for singles@105%+
BBB Sets 5x3@90%

Week 5
5/3/1 Sets - 1x5@65%, 1x5@75%, 1x5+@85%, Joker Sets for triples
BBB Sets 5x3@90%

Week 6
5/3/1 Sets - 3x5@75%, 1x3@85%, 1x1+@95%, 1x1@100%, Joker Sets for singles at 105%+
BBB Sets 5x3@90%

Week 7 DELOAD
1x5@40%, 1x5@50%, 1x5@60%

All of the percentages are based off of a 90% training max, so the percentages are really not as high as they seem, as in the 100% is really only 90% of my true 1rm.
What do you guys think? Any advice on modifying it? I like the extra frequency and volume, in my experience I tend to respond really well to extra volume on top of my normal work sets, or just more volume in general.

>173cm
damn so close

kek

177cm the Duke of manlets masterrace

I got you senpai :3

Good luck with the training!

Increase intraabdominal pressure. Basically keeping your body tighter, leading to a more stable lift.
However, some people find the belt limits their arch, and thus prefer not to wear one for benching.

You are the new faggot trip. Trappy is downright tolerable compared to your faggot ass. Fucking frogposter bitch nonlifting twink fuckface

>train for months in a strength sport after training for years in a different strength sport
>have piddly lifts that the biggest GDE to ever grace Veeky Forums beats

>new

>oly
>strength sport

Thank you

>acts like a 12 year old that just got a trip
New. Fresh. Virgin.

>moving something heavy isn't a strength sport

Stop now before the hole you're in gets to the point where your noodle arms can't reach the top.

Is there a photo of this clown? Any way to identify him?

>>moving something heavy isn't a strength sport
we're talking about panzer friend. So his statement still stands

newfags pls go

Yes. This is from when he started weightlifting. There's more from when he was powerlifting.

btfo

>joe has never deadlifting 240kg

>talks trash to me

the only strength sports in existence are:

A) strongman
B)shotput
C)sprinting

negate this

...

...

Kek, I guess I didn't consider that.

...

Jesus. I would gymbully this kid until he cried.

...

Pänzer is so incredibly ugly, like he's ugly even for an American

...

hello my name is joe mobely and I cant deadlift 240kg but talk shit to panzer despite him being stronger than

Does he have Down syndrome? I'm gonna feel bad if he has Down syndrome.

>pulls sumo

...

(george w bush laugh) you forgot arm wrestling

...

Trappy I'm sorry for thinking you were the worst trip ever. This panzer kid makes you look like a saint. Also, what is this gif from?

...

>hello my name is panzertwink I claim to be a superior athlete, but the only thing I've ever been good at is picking up a heavy, balanced object to waist height and putting it back down

>when a newfag/sean trys to shittalk

scotland will still never be white

Do you have downs or just a big stupid egghead?

honestly thought trappy was literally the worst
now i dont know, panzer is making me question that
i mean, they're both horrible, but trappy is only a little shit if you attack it
pazer is just a little shit

He's not the only one who shit talks you everyone shit talks you because everyone fucking hates you

Joke's on you, that was me.

the difference is panzer is trying really hard to be shit.

this is why I'm not 94kg anymore cause it makes my side profile look like that

so how does it feel that I own you

not all of you

but just a piece

a piece of your mind

I float around in your sub-conscience

waiting

whenever you see my posts

my presence manifests itself in your mind

you get mad

I own that

your emotions belong to me

I control you

and will forever occupy a space in your mind

tell me

how does it feel?

see above

How much do you squat

180 highbar

who knows lowbar

>my side profile
Nigger what other profile do you have? Where are your parents? Aren't kids with downs supposed to be monitored so they don't eat paint chips and post on the Internet?

>180kg highbar is something to be proud of

Tbh I might be able to front squat that.

you also are like 10kg heavier than me

Alright fine I can respect that

You're a faggot still

kekkk i don't know where it's from, sorry :'3

So less than 2x bodyweight
Get the fuck out

blah blah blah

I own a piece of your mind forever

blah blah blah

how does it feel

blah blah blah

To be fair I'm 15 kilos lighter and squat 10 less (lowbar)

You're kinda weak esp if you've been lifting a while

And I could squat that beltless and highbar 10 months when I was your bodyweight.

Where is your God now?

It's the piece that used to belong to trappy. Now it wants your blood.

85*2hmm

>lowbar

A) thats a bad pee pee
B) thats an e-stat

A. It's smuk_frog you ignorant cretin.
B. I did when I finished my cut at the end of last March before doing c6w. I was 193lbs. This was before I started recording every lift.

>tfw actually hyped to start project dietmemes
The first week is looking fun af and full of memes
>tfw don't even know how I'll superset bench with pendlay rows

>fun
>no 6x10 sq/bp/dl

??

Kek

The issue of filtering trappy is u never know when there's a new thread

Sorry, I'll remember to turn the trip off when posting a new thread next time :'3

That's an OK worn around

I wanna bodybuild because I'm a really bad at powerlifting. Been trying since 2014 and I'm no good.

Give me expert bodybuilding advice please

How the fuck am I supposed to do Rack pulls (I don't have boxes) supersetted with regular DL??

no matter what anybody says on here u should know that u r a good person :)

its literally impossible to be bad at powerlifting if you train the lifts consistently

what kind of program were you running

You can if you're a GDE the likes of plg has never seen up until Rasputin

I really doubt anyone can be bad at PL assuming you train every lift regularly unless you outright have MS or kleinfelters

Shut the fuck up, pumpkin head

I don't think he's a GDE he just needs to try harder