>Bro Tier (must try hard and have sex) 5th Set (frequency isn't everything) 5/3/1 (non 2009 base template) Westside for Skinny Bastards Madcow Intermediate (best for early intermediate) Destroy the Opposition (J. Lewis) Cube Kingpin The Cube (+ Predator) Conjugate (best in a good gym) Spotoshot (bench only) Texas Method 4-day Split Model from PPST. Juggernaut Method 2.0 (a more periodized 5/3/1)
>Nerd Tier (must have IQ higher than bodyweight in kg) RTS Generalized Intermediate RTS Emerging Strategies Nuckols Average to Savage Nuckols 28 Free GZCL TSA 9 Week Blevins Skynet AI ($, but cheap)
>Meme Tier (might work if you love memes) Candito 6 Week Texas Method 3-Day Texas Method Trappy Version Sheiko The Bridge Smolov Jr. Bulgarian/Bugenhagen Method Heavy Light Medium (not a program, just a loose DUP template). Slavic Swole nSuns 5/3/1 (written by a 1200 total Redditor) Hepburn Power & Pump
>Sean-Tier (only for those that take a fat dick) PH3 (need a tourniquet to choke yourself, and it has a 100% injury rate)
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
Nigger do you even know how auto-sage works? There's still a good 30 posts left in the general.
Juan Long
>There's still a good 30 posts left in the general. Those 30 posts are not good.
Nolan Thomas
Neither is this thread
Owen Myers
Prescribing ph3 is supreme faggot-tier. Even ironically.
Jaxson Sanchez
bench press is the best gauge of RAW PHYSICAL STRENGTH. you only downplay this because you're a pudgy, weak little shit of a manlet with an equally embarrassing bench press.
nobody gives a shit that you can bounce your morbidly obese gut off of your legs for your little bullshit wide stance "squat". nobody cares about your 5 inch ROM sumo "deadlift".
Why would that guy in the other thread recommend bad programs?
Joseph Peterson
Because it broke him and he wants everybody to be just as miserable as him.
Noah Lopez
holy fuck just remembered a song I listened to in high school a lot listening to it flooded me with memories to December many years ago, sitting in class listening to this song with earbuds in, hiding my phone under my table. The air outside was cold, the sky was a palr blue, everything was coated with a thin layer of front. The inside of the science room was warm, but dimly lit as we watched a Christmas film, and the girl of my dreams (back then) sat just a few tables across and I remember just staring across over at her.
Such an odd feeling to remember this so vividly, I believe she died not too long after that.
James Williams
>sitting in class listening to this song with earbuds in, hiding my phone under my table. Fuck off, zoomer
I cant, its Thursday. That's when I lock the bedroom door while you watch Nickelodeon, and I rail your whore mother
Blake Gonzalez
Sean Noromiaga says hello
Thomas Edwards
what autism
Jackson Sanders
Just realized something funny. Sean is retarded and created a program that made him disabled. By being disabled he could compete in the Special Olympics' Power Lifting category. But he is also no longer able to Deadlift or Squat. Therefore Sean is so extremely retarded that he can't go to the Special Olympics.
It's getting real hard and i'm starting to fail linear progression but i feel like a weakass because these are pretty pathetic lifts. Should i move on from GSLP?
Robert Brown
>I'm at 141lbs
gain weight, twink manlet.
Nolan Morris
RIR is just the correct name for what stupid people call RPE in this context. Friendly reminder that RPE 10 isn't simply a maximal set, it's "oh fuck i'm dying". RPE 8 isn't "2 reps left", it's "that was pretty hard".
you are comparing one thing to another thing that is the same thing as the first thing you autistic faggot.
Camden Scott
My Schiek wrist wraps are arriving tomorrow, can't wait to try them out on Saturday. Left wrist has been bothering me a bit on bench, nothing too bad though.
Colton Roberts
No, they are not the same. RPE is the same across all levels. Whether you squat 100 or 400 kg, RPE 10 is still "oh fuck i'm dying". Now, unless he's doing something retarded such as 50 rep breathing squats, the 100 kg squatter simply isn't capable of going to RPE 10. In the same way, having 2 reps left doesn't man the set was necessarily "pretty hard". RIR 10, however, is perfectly possible for the 2pl8 guy.
Nathan Jenkins
probably nerd tier since it has RPE and percentages that arent multiples of 5
Ian Flores
no one cares virgin
Zachary King
I'm gonna probably do OHP of some sort, whatever rows I can be bothered to do and some triceps tomorrow
Then I'm going to the pub and drink my sorrows away and play pool
Michael Cox
tru
it's a fun program tho ngl, hella volume
Michael Richardson
What a shit list
5/3/1 isn't a powerlifting program (Jim says so himself in the original article)
Westside for Skinny Bastards isn't a powerlifting program
Conjugate? Conjugate Sequence System or the Conjugate Method?
The Conjugate Sequence System isn't for powerlifting. The Conjugate Method is only good for advanced lifters on a lot of steroids.
Your entire list is a meme list
Levi Brooks
>Your entire list is a meme list
welcome to the joke friend
Aaron Anderson
@MA how the fuck do you manage 6x6 @ 81%, wouldnt the first set alone be @9
Brandon Harris
>isn't a powerlifting program And most intermediates aren't powerlifters.
>muh powerlifting program +1 day bench frequency, and a few heavy singles. Wa-la, I made a powerlifting program.
total dog shit that only morons with shit lifts shill
Elijah Gonzalez
i suck at tng bench. i'm gonna do my bench pressing with a pause every time i'm doing
William Davis
Depends on why your bench sucks.
James Price
it's my best lift, my technique is just very inconsistent with heavier weights
Adam White
when doing touch and go i mean, i don't have those issues when benching with a pause
Noah Murphy
My guess is muscle coordination. Try some of that tips like "try to bend the bar", "push the floor and bar apart", "close your pecs like a curtain", etc.
None of those are as pure and unadulterated leaky hogshit as any version of 5/3/1
Not related: Is it normal for hanging from a chin up bar to cause one's back to crack in three places? Asking for a friend.
Gavin Howard
why are squats causing me knee ache
Kevin Price
Lack of mobility Imbalance Poor form
One or all of the above
James Hill
Right now I'm going to do my last set of 5x5 squats @ 55kg. Theyre horrible, I think I'm going to plateau next week. Do I switch to +1kg instead of +2.5?
Nicholas Nguyen
should i go to a good barbell gym
Ian Phillips
a what
Justin Collins
if you stall you deload
microloading a kg is dumb for squats because i'm better that random gym plates are off by that much anyway
Camden Cook
*betting
Parker Perry
Thank you!!! I'll do that.
Liam Price
So now after you learned that squatting like weightlifter makes you ow, will you follow the only right path of Rippetoe? See any great squatters, its HIPS BACK, limit knee travel
David Baker
I microloaded to a 180kgx3x5 squat. Used 1.25kg gym plates. And you can always use shit you bring, and weigh, yourself.
>squatted 102 for 8 reps >estimated 1RM 130 and intermediate on symmetric strenght
Heh, step away squatlets, maybe after 2 years I will break 3/2/4
Jaxon Reyes
>someone has squat weaker than me Sure nice to come here once in a while. Are your legs also big, like mine?
Isaac Lopez
Im finally nearing 180kg squat after 4 years.
Jackson Lewis
3x3 vs 3x5?
Ian Carter
They are big, but due to my woman fat distribution.
William Rodriguez
Almost 5 years to the day since my first 4 plate squat, thanks for the nostalgia
Leo Long
3x5 then 3x3
Carson Brooks
5x3
Always take the option with the most first reps, setup is half the lift, fuck it up youre setting up for a tough time
Thomas Gutierrez
How long have you been lifting for? How long it took you to hit 4pl8 squat?
Mason Cooper
Why would I decrease volume? Wouldn't it be better going from 3x3 to 5x3? What?
David Bennett
Good lad. I first squatted 200kg in...
2010? I can't remember. But yeah. 40kg in seven years.
Gavin Gray
About 7-8 years
Took 3 years, but i didnt squat for the first year i lifted for
Tyler Stewart
I gave you an alternative, more optimal option and fully explained why, wheres the confusion
Parker Young
What is the most first reps?
Jayden Ramirez
So you are basically a talentchad
Justin Lee
If you don't hit 4 plate squat in a year you have been fucking around there is no other explanation
Nathaniel Lopez
Three years for a 200kg squat isn't total talent chad, bear in mind as a natty if you train properly the majority of your gains happen during that period, especially in terms of muscle growth.
t. 1 and 3/4 years at a 175kg squat @83kg, certifiably not a talentchad.
Nicholas Lopez
Nice projection
Oliver Thomas
By the way, do most of you lads just run upper lower splits. I'm doing that at the moment but when gains plateau I'm thinking of moving to some kind of 4x/week big three frequency (including variations) DUP thing. That seems to be the most recommended thing for intermediates by a lot of stronk lads i.e. RTS crew
Noah Thomas
Whoa, just realised that might be even more because I'm running 5th set so was doing my amrap after 4 doubles
Andrew Ortiz
Might not have described that well, I mean this kind of thing. 4x/week frequency is what I generally see recommended for pure strength gain in intermediates, I'm sure at advanced level it's harder to recover so they can become less feasible.
high volume cable rows deadlifts next day ok or bad for deadlifts?
Dylan Davis
Lmao you can recover from accessory bb work in like an hour or so. Keep rowing bro
Hudson Bell
Same could be said about 3pl8 bench
David Carter
oh I remember doing that shit I peaked for a while hit some nice numbers and then lost all strength because of shit volume. Now I bench once squat twice and deadlift once a week and I'm stronger than ever before.
Grayson Johnson
I am in no way built for this sport
Are you taking the piss?
Upper lower is superior
Unless you want marathon sessions
Train back every session
Your deadlift will thank you
Luis Collins
Yeah I'm currently doing just that was just wondering
usually goes like power clean, chins deadlift assistance, rows
and also power clean, rows deadlift, chins
Gabriel Gray
Crap back work but each to their own i guess
Kayden Clark
>first reps
broscience horse shit that only a complete retard would peddle. ditch the trip and stay anonymous, faggot.
