/plg/ - powerlifting general

We're all in here btw

just lurk

you're very physically weak
please stop posting here

...

I hate being a teenager because everything is confusing and I don't know if I'm happy, angst, upset or horny.

Although the gains are great

we don't care about your tumblr tier faggot cringe blog post, the fact that you unironically wanted to say that on an anonymous anime forum is incredibly cringey and you should execute yourself

you're literally and unironically a man who spends his time avatarring with pepe pictures on a fitness board (specifically a powerlifting general) when you barely even lift
the absolute STATE of you

I could spend the rest of my life here posting pepes and shitposting until people filter me and that would still be 10 times less faggotish then posting that tumblr tier garbage on here when noone cares about you here

also

>barely even lift

pepe related

>>barely even lift
you literally are weaker than dino lmao
sort yourself out mate

ok dino

Do you guys think Izlee will ever stop being jealous of kbooey

>t. weighs 120kg and snatches 60kg
no youre right mate youre so strong

All these newfags don't know the story of Dino

Because it never happened

Check the archives, it was during the dark ages of 2015

i remember the tale of dino lad, ive been here since the golden ages of 2014

Bench and dl today
Pretty boring looking day desu

...

385 squat smeshed lads. Looked ugly as fuck though. Also skipped 100% and went straight to ~105%

good job lad, small jumps in warmups are overrated and for pussies who are just skurred

>ask lifting related question
>no response

4 different threads again reeeeeee

Man, that sure does look boring. If I were doing that, I'd feel pretty burnt out.

I wish I was as good of a lifter is you. It's so admirable how dedicated you are to that kind of programming.

When the world leaves you feeling blue
You can count on me, I will always spot for you

When it seems, all you hopes and dreams
Are a million miles away, I will coach you!

We've got to all squat together
Good friends, spot each other
Never ever forget that
I've got you and you've got me, so

Reach for 3pl8
Climb every sheiko set higher
Reach for 3pl8
Follow your heart's desire
Reach for 3pl8
And when zyzz is shining over you
That's when your dreams will all come true

>it's an episode of my gym's Westside gang doing banded SSB box squats

Literally do what you want dude.
Try all things, cling to those that are good.

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/

>Reach for 3pl8
pls be bench

Alright, I guess.

Got plenty of time, right?

eh this may be a boring day but a lot of the days to me are real fun mostly squat days and yea caffeine is a nice way to get though these long work outs lol

>literally 3 years
Plz tell me ur kidding
But it's because his antics were amusing

fuck caffeine is some magic shit. I try to limit my caffeine intake to minimum, but on those days I drink some coffee workouts are so easy I can't believe it.

Tbf if i had bands and chainz i would never stop doing W E S T S I D E
Basically. I'm doing double overhand maximal rack pulls into static holds today. Like, fuck it, life is fake anyway, just do heavy compounds and then do fun stuff so that you enjoy your hobby.

Guess I'll just run int med with my old maxes, I genuinely do enjoy training like that.

For the "New to competitions" program, do you just punch in what goal you want, and if you do the program right it'll get you there?

That doesn't seem right

Had to leave things off again with a bulge I see?

Have you been busy looking for a reputable coach that would advise bosu ball squats without direct supervision so I can eat this 45-pound plate?

pls help, i think widening my grip would help with the shoulder positioning but i dont wanna lose back tightness

Measure your progress using Wilks.
I had a trainee who made "no progress" on the squat and deadlift, but turns out she lost 10kg of bodyweight and gained 30 wilks in one month - which is pretty crazy progress for someone on her level.

Now, when it comes to Sheiko beginner, the volume is quite low. I recommend switching to medium load programs - the extra volume will bring extra gains. You can still test for new maxes after 1 month if you want.

And use your current maxes +2 or 4kg as inflation. Then adjust as you go on - if it's too easy, inflate a bit more, if it's too hard, lower the maxes.

They instruct you to use a realistic goal. They recommend 102.5% or 105%.

>Had to leave things off again with a bulge I see?

Just for you cause I know you're obsessed about it Have you been busy looking for a reputable coach that would advise bosu ball squats without direct supervision so I can eat this 45-pound plate?

Me.
Also, consider yourself filtered from now on.

youtube.com/watch?v=g2tyOLvArw0

Are you gripping the bar symmetricaly? Either way just stretch your upper back/shoulders, you're probably uneven.

>Me.
I asked for a reputable coach.

You are not a reputable coach. Neither will you be providing Direct supervision for this asinine exercise that only functions if it is properly supervised.

If you can't understand this criticism as something that is beneficial to your quote-unquote program then you truly do have narcissistic personality disorder like people have said

...

reminder to just stop responding to trappy chan

>filtering an user

>They instruct you to use a realistic goal. They recommend 102.5% or 105%.

I mean, I believe I have the strength to make the goals I want to make, but its way more than that, percentage wise

Hey /plg/ I need some good routines for squat and deadlift, I've been stalling on those 2 while my bench keeps going up and I'm not sure what do now. I've already tried sheiko and c6w.

>the SPORT OF POWERLIFTING

This please don't waste my time with your bullshit.

Basically, the program is made with an inflation in mind. So kinda forget that it's a "goal", think of it as a training max. Try 105% out, see if training is comfortable and challenging enough, and either stick with it, or increase/lower the number.

Even if you set 105% in the program, you can still hit 110% PRs. What will determine the progress is the volume and your level of adaptation. The intensity will merely determine the difficult.

What's your bodyweight and what are your number? And which Sheiko did you do?

>OLers can walk into a powerlifting meet and destroy fat PL faggots with no belt or sleeves

>PLers couldn't dream of walking into a weightlifting meet and not being laughed at

76kg 125kg bench 135kg squat and 180kg deadlift

also did intermediate large load

...

>not even giving the poor guy a (You)
when did Trappy become such a bully t b h ://

Got 315, 325 next

Thread for lads Who are tired of the anime and advice from the book starting strength

Why do you think you made no progress?
How were the training sessions? Too hard? Too easy?
When did you test new maxes? After prep 1? After prep 2? After the whole comp cycle?

>OLers can walk into a powerlifting meet and destroy fat PL faggots with no belt or sleeves
I know you're just shitposting but name one example

Just because it doesn't happen doesn't mean that it couldn't

I could also walk into your house, dominate you, mount you and seed you like the little faggot you are but I dont

So it's a lie, like the Holocaust. Got it.

Why did you post those powerlifting programs in the thread made for memes and banter? What's wrong with you?

Stop doing sheiko.

>I could knock on your door wearing a tshirt with a frog on it and get told to fuck off

Failed 325, damn.

>ywn be lifting buddies with Wendler and do 200-rep banded rear delt raises together
What's even the point, really.

...

Literally no idea, I thought I would make some progress, but when I tried my maxes I struggled really hard and got like 2.5kg more. When it comes to squats varied a lot sometimes really easy sometimes hard, but nothing I couldn't finish. Deadlifts were moderate. Tested my maxes after prep 1 and then I went with c6w to change things up a bit.
Yeah no problem, what else would you suggest tho. I'm very open to new routine suggestions.

Would you date a girl who's slept with a black dude?

531

if you would you are incredibly desperate and like girls who don't respect themselves or their culture

>When it comes to squats varied a lot sometimes really easy sometimes hard

What do you think caused this?

Its disgusting isn't it?

Just because true socialism has never been tried doesn't mean it couldn't.

By our logic this means utopian socialism is possible.

tbf no fucking idea, sometimes I just can't seem to get good form no matter what and on those days my squats are suffering. On other days I have perfect form as usual and go through my work outs easily. I tried figuring out why, but I just can't. I'm always using exactly the same bar everytime, I always warm up the same way, always as much flexible, yet sometimes I just can't squat well.

Reminder that off-topic is not allowed.

>wanting us to stop getting gains
SHOO SHOO GAINS GOBLIN

>mfw I just realized I basically inflated my bench by 30 lbs on my first Sheiko prep cycle

Do you squat highbar or lowbar?
Do you feel your descent is always precise, or do you feel it just varies a lot?
Where do you usually fail?
What shoes do you wear for squatting?

Let's talk about training arms.
I've fallen in love with wrist curls, the pump is like nothing else.
I like French presses too.

HBU?

REPOSTING QUESTION FROM MEME THREAD

Keeping upper back tight when deadlifting

Anyone got any good cues?

Is it just keeping my lats tight?

rippetoe style lying tricep extensions
high rep barbell curls

ah but you see there are legitimate reasons why socialism leading into communism is flawed and self destructive

there is no reason fat PLers wont be BTFO by actual athletes

They're good, but boring as fuck. My barbell curl is limited by my wrists too, which is gay.
I do BB curls tho.

Fuck LTEs, they suck balls.
Theyre just called LTEs BTW, rippetoe didn't invent then lmao

yea but rippetoe does them his own way which i really like

Try closed kinetic chain triceps extensions with a barbell.
If you use one that isn't busted and can roll, you can pump forearms while doing them too.

youtube.com/watch?v=yU_gSTy2O7g

highbar, powerlifts 3.0. Not sure tbf, those days everything just feels weird starting from unracking, then I can't seem to find my usual stance. My squat goes down really slowly and then I struggle to go up, after almost every rep I feel the need to adjust my feet a bit. dunno it just happens randomly. Hard to explain something I don't understand myself.

if i ever saw someone taking up a squat rack in a public gym to do this i would quit lifting forever

Why did c",) say French presses were the best Tricep exercise for powerlifting

The legitimate reason for fat PLers beating OLers is that PLers specifically train for these lifts, and only these lifts.

If you have better reasoning to the contrary, I'm all ears. But so far all you've give us is "because I say so" and to be honest that's worthless.

then again today I saw someone put a bar in the highest position and use it to do chinups
my gym has like 10+ places you can do chinups and he chose to do it in the squat rack
so

I don't know but they're a fairly mediocre method for lysing cells.

385 squat
youtu.be/BxSvGjC6ANU

315 bench
youtu.be/zpknIvncabQ

325 fail
youtu.be/_WjYrJPx96Y

Contract your spinal erectors (make sure you >know how