Before you ask your retarded question about what program you should run, make sure to read below. This was polled by the 30 strongest users in PLG on what they deem to be acceptable or great programs. Novice programs aren’t included as you shouldn’t be focusing on powerlifts as a novice.
There aren’t too many universally accepted programs, however, the go to recommended program is running PH3. Voting was almost unanimous. Once you complete the cycle, feel free to start back to week 1 as this week is relatively easy and acts as a deload. You can typically run this program at mid to late intermediate, all the way into advanced and elite levels of strength. The good thing about this program is you can run it for years without stalling. It simply works. Available for download here. dropbox.com/s/ibp3e6w9vzkrvc9/Ph3 Programming (As of 4-7-2016).xlsx?dl=0
Smolov is another program that can do wonders for your gains. It came second for the top ranked PLG program.
How do I fix sheikodick? I'm not even running sheiko and I'm also an early intermediate so idk how to fix it. I'm getting more erections than usual but I'm too tired to do anything ffffuuuucccckkk.
t. faggot manlet that trains like shit and has shit lifts I'm too burnt out for that, I could get them to ride me or suck me off and do nothing else but I heard girls don't like that.
Also, dunno where to find them round here. Thought goths went extinct not too long ago Wtf is this phenomenon where people list their lifts in kgs but bodyweight in lbs or vice versa?
Lincoln Phillips
>skip 2 meals in the last 2 days >BW finally goes up I'll take it.
Oliver Murphy
>lifts in kgs those lifts are in lbs. they're labelled as lbs. he's just a weak probably manlet.
Nolan Smith
Tfw first injury.
Pulled my hamstring racing my brother.
Squats and deadlifts hurt a bit on half the reps.
Is it over for me?
Grayson Reed
I hope you jihadied
Robert Peterson
lmao thanks for making my day you fucking weasel
Ethan Smith
how do I delete someone else's thread
Luis Reed
Fuck sake, all the stupid shit you've done and nothing happened. You even managed to come out of ph3 relatively unscathed. Just keep it moving, maybe do some light hamstring curls daily to get the blood flowing.
Josiah Collins
Seems like your bullshit anti-injury plot armor doesn't protect you when it comes to running. Also pain doesn't exist stop noceboing.
Angel Green
...
Parker Brown
why did this (try but sadly fail to) kill sean again? ok the bfr stuff is stupid and the last two weeks are somewhat insane depending on your stats, but other than that it seems ballbusting but doable?
Sebastian Lee
Should I go gym or go to bed? Ain't slept yet, its midday, but like, I wanna train chest but I'll feel shit
Getting annoyed cuz my gym shuts so early and I keep lifting like once a week lol cuz my body is dying
Samuel Powell
>bench press is king poster >early int >sheiko >cant get his dick hard Lmaooooiing hard @ ur “”””lyfe””””
Jack Kelly
>train chest Wrong thread pal
Andrew Jones
Do the program then.
Xavier Morales
No by train chest all I mean is bench press LOL
Juan Clark
I might, that's my point. See you in a couple weeks, or at my early grave kek
Ian Turner
Dont forget 350lbs deadlift
Nathan Reed
I want to bench.... But driving sleep deprived... I don't know
Going to roll dubs to decide this one. Dubs I have to drive over 100mph to the gym Evens I go gym normal speed limit Odds I sleep 0 I have a wank
Levi Jones
Reroll idk if 1 is odd or even if you consider the facts
Andrew Phillips
OK I'm going gym fuck off
Lucas White
Shows the true colors of all the strengthfags who feel so sophisticated and above those "le gay bodybuilders" because they read some book written by a a fatass Russian good boy whose logic and thought are restrained by roids and years of brainwashing. Any strengthfag who believes in Sheiko, to the letter or contextually or mental gymnasticall, cannot explain why the 5/3/1 is so different without being a disingenuous prick - a trait that is necessary to remain a powerfatter after finishing 12 years of school.
Jack Adams
What is a "competition bench" exercise?
Something in between a paused and a touch and go?
And how can i do that alone?
Luis Taylor
People like this post in /plg/ nowadays. And you guys wonder why average wilks is below 300
Tyler Bennett
It's just thumbless grip, don't let the fancy names confuse you user.
Jackson Walker
Sure dude... Thumbless and with no guards, I bet.
Benjamin Jackson
You just do your max like you would do in a comp. So if you have 3x5 comp bench you do 3 sets of your max for 5 tries.
Alexander Hall
t. cant deadlift what I can bench for reps. embarrassing weak little shitters
Lmao this guys today the best shit ive seen literally laughed at him irl. Guy put a towel around his waist and then put a tapered belt on top of that for lmao 2pl8 squat for 1 rep.
Ethan Wright
This is what you'll look like if you stay Natty and """" power lift """" for years
I did everything right, I ate pizza and I did 3 sets of 5 everything so why do I look like shit
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".
Haha okay Sean. Proof? Also Bw bench is not really that impressive pal
Michael Mitchell
Do you only know how to project lmao
Sebastian Wright
Holy shit fat retard btfo. Also, did fatmess stop posting? Ik boardshorts wife had a child and arthur killed himself.
Chase Gutierrez
>cheap vinyl floor >no lats or delts >doughy >pale from being inside
Its sean lmao
Julian Martin
sucks do cause I can knock out like 10 chin-ups at 100kg but I don't know where any of that mass goes to cause it ain't my back
Jose Mitchell
It's power lift, not power eat you fat fuck.
Post stats please.
Isaac Jones
I'm not posting stats lol, I think I'm below 300 wilks rn lmaoo
I'm not that fat, those dexa scales put me at like 7% if I mess around with the settings
James James
Hope you mean that you bought a new bench that weights 40Kg.
Adam Walker
He means he added 40kg to his bench which was already 180kg
Justin Kelly
I doubt. He benched 40.
William Lopez
Dude he benches 220 now have you not seen the video
Logan Ramirez
He's actually that guy from Mongolia that competes in sumo, he's over 140kg bodyweight I think?
Isaiah Sanchez
nowadays half of sumo wrestlers are from mongolia
Thomas Butler
Out of curiosity what happened to the old trips/names that used to post here? Joffrey, Sean, Dino, Norsefat, benchbro etc.
2013 plg poster checking in
Wyatt Howard
Joffrey is gone, at Harvard law school, Norsie is lifting again and making a home gym, bench bro posts here occasionally as worthless bro. Isley and garagebro are the only older trips that post consistently. Fat mess and Virtus post here sometimes too.
Jordan Ramirez
For some reason I never truly left
Julian Anderson
I'm 5'7 and 64kg.
I started lifting a month ago. Struggled with the bar.
So a milestone for me.
Jace Smith
Jesus fucking christ, how about you cut and start lifting?
Easton Cook
I've probably been lifting longer than you kek Yes I know exactly who you are
Michael Allen
Doesn't mean you shouldn't.
Dominic Nguyen
Means I was pumping iron when you were shitting in your diaper kid
Luis Ortiz
You don't look over 40.
Adam Nguyen
Dude, you posted physique and some people posted criticism. There's no need to come out so aggressive and attack others, you're coming across as a thin skinned little bitch.
>I've probably been lifting longer than you kek Looks like the only thing you've been lifting was a fork to your mouth.
Jaxson Garcia
Sad you can't tell fact from fiction, I'm obviously being facetious
Ryan Diaz
Just natty genetics bro slow metabolism
Jackson Gonzalez
Did you get your bloodwork done?
Alexander Gonzalez
I literally haven't seen a doctor in years, god knows what's going inside me, rather not find out
Luke Hall
>Joffrey >Harvard law
wow I guess bullying really works, good job Joff
Wyatt Allen
so i've noticed that my squats look pretty shit (like a goodmorning?), but they didnt feel that bad. can someone give me some tips on what im doing wrong? pls help
Brace better, tighter upper back and work extra on quads
T. Gbro
Eli Reed
SS+GOMAD
Cameron Collins
the form isn't bad but you separate the hip and knee extension movement, try doing these things at the same time
Kevin Scott
if youre early int on sheiko with a 350lbs deadlift who cant get his dick hard youre not benchinf more than the average grandma
Asher Hill
chest up
Jose Reyes
WTF IS WRONG WITH HIS TEETH?
Ayden Rogers
God you are such bullshit. Look at this Everybody was a noob at one point.
Lincoln Nelson
started llifting this summer, I want to get into pl, but idk if I am strong enough my stats are (no bully pls, I am a beginner):
Bench 60 kg (135 lbs) - 5x6 Deadlifts 55 kg (125 lbs) - 10x6 prolly doing em wrong Squats 60 kg (135 lbs) - 10x6
I am 181 cm (5'11'') for 74 kg (165 lbs)
I read somewhere that i sould do very few reps (3x5 or something like that) with increasing weight every session, like 22 lbs more every week at least. Also, I read that I should just focus on these three exercises and nothing else, not even the complementaries (biceps, triceps, shoulders, erc) because they are not necessary. Is this correct? Sorry for the very basic questions and knowledge
I knew I would have got something like this. Idk shit, I never browse Jow Forums You can just tell me "come back when you are capable of lifting x lbs" thanks
