Plg powerlifting general

Do i just say "bone" if it's small

good job user, I'm proud of you

>have a group project in uni
>be the only guy in the group
>girls start making pickup line jokes to eachother
>"what pickup lines do you use on girls user?"
>"I don't use them on girls, girls use them on me"
>tfw

it was a complete lie but they didn't catch my spaghetti

She was actually studying paleontology, she ended up called him a fuckboyasaurus.

noice

>say hi to 3 new faces everyday

like just go to random people?

it actually works, aswell as
>are u a beaver?
>coz dam

Can I add a GPP day to Madcow 5x5 focusing on arms and rear delts?

you can do whatever you set your mind to superstar

deloads are more fun in concept than in reality

I agree
The only real thing I get out of them is sort of a "oh wow 1.5pl is nothing" feel

Sure why not. When I ran Madcow I did a back and arms accessory day on Saturday

how about don't do fucking madcow lmao

it's the worst routine in human history, pisseningly low volume you do like one challenging set and then one top set and that's it, guaranteed nogains

t. did madcow years ago

im sure thats why its probably the most popular intermediate strength routine of all time

because it gives you no gains

Is sheiko a meme?

never taken a deload week before, don't even know when I should/how to tell if I should

so should I do it

There's literally no fucking way that Madcow is the most popular intermediate program of all time.

>the most popular
not even close

it's popular among geeks who did stronglifts and sub to medhi's blog

...

You will know if you have to, you probably don't.
I remember I took a deload week just because I never took one before and my lifts dropped.

>Most popular
HAHAHAHAHAHAHAHA

It works very well

>1 week
>lifts drops
one week is ultimately fuck all
its common for people to not lift the week of a meet or even do a deload
you are just being a fanny who gets too much in your own head

Im actually makin gainz on madcow right now lol, started because someone here said they used it to hit 4pl8

yeah because it's a low volume peaking program essentially, you can hit some decent lifts on it but you will then crash and burn

seriously just do a real intermediate program don't waste your time man

could i mix 531 with conjugate style training for my accessory lifts?

I have done 8 weeks of tweaked-madcow and the strange thing is...I have gains. But maybe for you lifting more doesn't mean gains.

What do you suggest? Im probbaly going to stall soon
I was thinking about that c6w repeat first 2 weeks meme

anyone here train 5 days a week

how would you allocate your rest days with you absolutely needing saturdays off

>it works very well

In what order do i do the templates?

just start your week on sunday friend

Why do you need to train 5 days a week

because i dont have any other hobbies outside of school, vidya and work and i dont have any friends outside my gf

>outside my gf
fuck off reeeeeeee

just go 4 days a week

>outside of my gf

if you have friends inside your gf, that must be some damn spacious slit

The same happened to me at the beginning of the year

However I went on facebook and started joining any society I was remotely interested in, I started getting tons of dates

Basically I just turn up at the more casual socialiser events without loud music and too much alcohol, I go around and ask people what subject they do, what other societies they joined etc

Then if I have a good, funny and engaging conversation with a girl I ask for their FB or number and ask them out the next day

It really is this simple, its several months in and I still meet several new girls every week, this is after 4 years of literally not speaking to a girl

It will be awkward at the start, but treat it like a gym workout or starting to run, it will be fucking hell for weeks or even months but its not a flaw with you, you should be proud of fucking up and feeling like you want to die because thats equivalent to your muscles burning, your soul is burning and getting stronger and more actualised

If you want to quit just remember how absolutely worth it this is

If you feel awkward about approaching people, let me tell you a fact, after the initial 3 seconds of awkwardness they just go into conversation mode and it doesnt matter, there is nothing at stake talking to a new person, I have never been 'rejected' or had anything bad happen when approaching someone

>mfw eat 8 tacos and now my tum tum hurts

What do you mean? Like prep vs comp blocks or the different loads and levels of proficiency? Or do you mean the numbered templates? If you want, I can post the ones trappy did that have them in the proper order.

>join a club
>talk to strangers in class about small talk at first then if they are warm with you you can eventually go on to being friends or atleast acquaintances
>you will likely make friends within your department
>if your uni has a gym go to it(if its not shit) and train there and make friends with regulars

>mfw I did all this in college and made a decent number of friends then dropped off the face of the earth for them and only really talk to 3 people I knew from highschool cause I liked the the most anyways

That's how you become a large lad.

We end the bulk 2 mondays from now and honestly I couldn't be happier

I've vomited 3 times during this from eating too much and food just makes me sick now I dont enjoy foods anymore I used to love

but Im also 13kg heavier in 13 weeks so its ok

The numbered templates

Sure

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/

ty

Is 95kg medium or heavy weight?
I don't know if I should run small or medium load.

Small load: >120 kg bw
Medium: 80 kg > and

>80 kg bw* for medium load

Damn medium covers like 90% of the male population

Name literally one program more popular for strength

Texas method
RTS
Conjugate method
Sheiko
C6W
5/3/1

I've never met a single person at any gym I've been to running Madcow, but I've met people running all of those.

Yeah, I would say 5/3/1 is one of the most popular.

got someone to look at trappys lovely pics!

isnt she adorable

lmfao

this isnt the internet and youtube, kid

>my anecdotal evidence is objective truth!

my body temperature is low and i feel like shit.
should i still go to the gym?

i feel like i can barely walk

Mine is about 80% of my non paused and I very rarely pause

Was a benchbro and spammed push movements for like a year and a half. Back to lifting after 2 years, and my presses are way ahead of my pulls. I have two pulls days in a week (DL, Rows, chins), should I do 5x5 or 3x5 to try and catch them up?

This, if you lift heavy you will find it very easy to befriend the other heavy lifters

(excluding DL obviously, which is 1x5)

what is the point of doing squats, going to bench, and then back to squats?

Lets you do more squat, deadlift, or bench volume in a session by allowing you to recover somewhat through doing a movement that doesn't or minorly involves the muscles that you're trying to do more volume with.

will this fuck me up initially if ive never done it before?

My training has gone from months of daily singles to now doing sets of 20-30 reps
I've literally blown up like a balloon since making this change, unsurprisingly

Should I just accept I have autism

You'll be sore if you're not used to the volume but you'll get used to it. Injuries on sheiko aren't very common because you very rarely go above 80-85%.

Tell me something positive that will make me happy, plg!

Yeah I tend to overaccentuate all of my movements after dropping weight, so the deload can sometimes become more challenging than it should be. Which completely defeats the purpose.

this one.
it's user's adaption of c6w first two weeks repeated over 6 weeks, but with some logic.
you should try increase weight each 2 weeks.

>deadlift to knees

what the fuck is the point of this

sounds like snap city and would look retarded

should one always start with beginner?

given that i weigh 95-96kg, am i supposed to run int medium and large?

and then adv medium and large?

obv i meant only medium, not large

Sheiko likes to work the deadlift in partials, work positioning off the floor, it's actually pretty useful, especially for sumo (w.r.t. deads to knees, anyway)

No, you don't need to do beginner.

>Only run medium
The body weights are general recommendations, iirc Bodorio (a 105) ran the large load. It's dependent on how much volume you need to progress, but generally body weights are an indicator for how heavy the lifts will be and therefore, how taxing they'll be. Large load is for twinks because the absolute weights will be less than a SHW on small load.

>Int vs adv
Int is 3x with 2x squat, 1x dead, and 3x bench, and has one? less prep cycle than adv

Adv is 4x with 2x squat, 2x dead, and 4x bench

Either way, they depend on your needs and schedule as a lifter

is there a point to run only prep cycles when offseason?

Technically sheiko is designed as a program to run into a competition, but you can do just the prep cycles and then do the first week of the comp cycle to establish new maxes instead of peaking with the full comp cycle.

what is this

livia?

Might switch to high bar for squats, lads.

I have no friends

Is this Panzer?

youtube.com/watch?v=RIhAlmHA2ZA

How to tell the difference between developing a cold/flu or beginning symptoms of over training?
My gym workouts are flying up however my sinuses almost always blocked.

Could you guys give some advice on keeping your knees injury free while low bar squatting?

I keep feeling some tension/tenderness/slight discomfort around the joint after I squat. I never had this issue with high bar, I point my toes out at about a 25 degree angle and I make sure to stretch my groin out. Most of the discomfort occurs when I pause at the bottom for a split second before coming back up. Any ideas?

no, donald trump jr is actually successful and not a slightly obese manlet.

If you're overworked you would be getting weaker, not stronger.

Take a video, the only times I ever felt discomfort in knees were when I did really high intensity high frequency squatting and when my knees were collapsing inwards during the squat.

So best thing to do if you don't have a buddy is to take a front view video including your feet to make sure you're not tippytoeing

>Sub 200kg catback shit deadlift
>successful
lmaaaaaaaaaaaaaaaaaaaaaooooo

I would like to but my phone's camera is busted, everything comes out very blurry.

Also my cage is at home and I don't have buddies ;_;

Any helpful cues that I should be touching up on?

nobody mentioned weightlifting, pussypanzer. pout your trip back on you pudgy coward.

Personally the first symptoms of a cold for me are sore throat or stuffy nose. I don't think blocked sinuses occur as a symptom of overtraining.

Borrow your mum's phone? Anyway main thing to focus on is keeping your knees out don't let them collapse, really focus on this, and also make sure you're not on your tippytoes.
It might also be worthwhile to really foam roll your quads if it's due to fatigue.

>nobody mentioned weightlifting
>vid of deadlift
i'm gonna rape your ass!

If somone could take off the text this could be the next thread post?

that webm made me feel like a basic bitch