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.
Reminder that Bugenhagen would get outtotaled by isley.
Liam Perez
Doing a week deload and testing my max right after. What is a good rep scheme for bench? I want to keep intensity high and volume low. Would a few moderately heavy singles and then some rep work be ok?
Jackson Scott
Approved Intermediate Programs for PLG
>Bro Tier (trying hard, having sex, loving life required) 5th Set (late intermediates) 5/3/1 (read Beyond or Forever) 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 (any variation) 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 (8x2-3s)
>Retard Cuck-Tier 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
Can I do this on both Tuesday and Friday? Or would you only do it once?
Michael Rogers
Wrong. Bugenhagen has pulled 318kg, he has benched 186kg TNG so he could probably get 175kg with a pause.
And he would only have to squat a little bit over 205kg to beat Isley's last total, which he could easily do.
Dominic Ward
Beginner, 2 days out Intermediate, 4 days out Advanced, 5-6 days out.
Juan Myers
His best on the platform was 500/365/585 I think.
His 405 bench wouldn't be more than 375-380 meet legal.
I've never seen him pull more than 600ish without straps.
And his squat is MA-tier.
He doesn't do the powerlifts straight up because hes not as strong as fanbois want to believe.
Sebastian Gomez
Tossing up between 5/3/1 for PL, or Boring But Strong. Liking the sound of the latter, but it's ran with a 5's progression protocol, rather than the standard 5/3/1, if I'm correct.
I'm not sure which protocol would be better for myself. Lifts are currently 345/265/420 @ 178lbs BW.
Cameron Murphy
Wrong, by what you say we not only e-stating we do it out of gym weights. So Isley did 320 with ease, he could do 325 atleast. Bugen struggled with 318. So 7kg ahead for Isley. Let there be your 175kg with pause vs Isley 165kg with pause. 10kg for bughen so 10kg - 7kg = 3kg for bugen. Isley could squat 255kg, bugen never done normal squat above 220kg. Let say he can do 230. Isley got 25kg on him 25kg - 3kg = 22kg 22KG FOR ISLEY BUGEN BTFO ISLEY KINGS OF NATTIES
Ian Barnes
When running smolov & smolov jr. Do you add anything? Like accessory etc
Jaxson Ross
I know, he mostly does meme lifts, like the 2 inch 1200lb rack pulls. I just think he is close to Isley in terms of strength. If he trained for powerlifting specifically for maybe a year, he'd probably outtotal him. His squat is shit because of injuries.
Brody Rogers
Mix and match.
BBS is better for press, and less effective for deadlift, for example.
Choose 5/3/1 with PR sets for one upper and one lower main exercise.
Do 5s pro with the other two.
For supplementary work, use your head.
SSL is good for bench and squat, generally. FSL is better for deadlift. SST or BBS or BBB for press seems to be good.
If you have a shit lift, you can even push it hard with 5x5/3/1.
Gabriel Moore
>if he trained >he would be stonger absolute state of cope
Henry Powell
Isley could easily have got 325kg on the diddly, agree there. But his 160kg bench was a struggle, don't think he could add much. It's also unlikely he could get 255kg squat.
Ethan Perry
Isn't isley heavier than bugez
Elijah Murphy
Bugez claim to be 230 while Isley is confirmed 230.
Matthew Moore
b is leaner though how is he 230 being so lean
Wyatt Fisher
He claimed 235lb in one of his most recent chin-ups videos.
Robert King
thats a cope, hes not lean, hes like 13% bf at 230. We got guys here who train for 4 years or less and are 230 and not more than 16% bf.
Carson Nelson
he's estatting
Jacob Long
well that guy did 400 curls
Benjamin Phillips
>13% bf >not lean lmao and I bet you're 25% yourself
Liam Brown
more like 21
James Jenkins
Does anyone know if Kyriakos is offering online training?
Justin Baker
Well my 1rm deadlift is that, but I can only pull 315 for 6 reps when fresh, and I only managed 3 after two warmup sets of a program I was running. I have no stamina for deadlifts. It's not even my grip, so I figured the extra volume for deadlifts would help me fix that.
I've zero experience altering a powerlifting program, so I don't want to fuck it up and end up stalling early cause of fatigue build-up.
Would I switch the 5's PRO and 5/3/1 with PR sets every cycle, or just keep it the same? I'd probably go 5/3/1 for Squat/Bench, and 5's for OHP/Deadlift.
I'd probably use 5x5/3/1 for Bench, cause that's the one I want to increase the most, and it seems that's also the one I have the best recovery with.
He mentions a lot about Leader/Anchor templates, but I'm not sure what BBS comes in as. He does say though that 5x5/3/1 are only Leader templates, but I'm finding it hard to understand how these work, and which variations are which templates.
I think it's best if I just stick with the standard BBS program, cause I'm too dumb to figure out the rest of this shit.
Samuel Barnes
That's /plg/'s 21% so for real it's 25%
Brody Barnes
thats a cope so lets settle for 23
Justin Smith
Deal
Elijah Flores
sealed
Tyler Ward
>Well my 1rm deadlift is that, but I can only pull 315 for 6 reps when fresh, and I only managed 3 after two warmup sets of a program I was running. I have no stamina for deadlifts. It's not even my grip, so I figured the extra volume for deadlifts would help me fix that. Your stamina will improve. More submaximal work will do that.
>I've zero experience altering a powerlifting program, so I don't want to fuck it up and end up stalling early cause of fatigue build-up. Run it as-is for 3 or four cycles, then make small changes.
>Would I switch the 5's PRO and 5/3/1 with PR sets every cycle, or just keep it the same? I'd probably go 5/3/1 for Squat/Bench, and 5's for OHP/Deadlift. No, keep it the same for at leas 6-12 weeks.
>I'd probably use 5x5/3/1 for Bench, cause that's the one I want to increase the most, and it seems that's also the one I have the best recovery with. You can, but use an 80% TM. It gets tough quick.
>He mentions a lot about Leader/Anchor templates, but I'm not sure what BBS comes in as. He does say though that 5x5/3/1 are only Leader templates, but I'm finding it hard to understand how these work, and which variations are which templates. BBS would always be a leader. FSL5x5 focusing on speed is always anchor, since on an anchor cycle you're hammering PRs on main work.
>I think it's best if I just stick with the standard BBS program, cause I'm too dumb to figure out the rest of this shit. Good call. Just dont be afraid to do 5-7x5 instead of 10x5 if you are toasted.
Nolan Martinez
Well fuck, I lost a bet with my retarded curlbro flatmate (that I was sure I would win) and now he'll program my next hypertrophy meso. Tomorrow for example is 180 total reps of chest, none of which flat bench. Dis gon b gud.
i don't know for sure, but i don't think he is. he's not trying to sell anything through his youtube videos, and seems to have little online presence otherwise. you could contact him on kikebook and ask him personally if you really care for it, although his english is terrible
Thomas Lewis
post it lol
Cameron Long
it was one set of 100 x 190kg
Easton Collins
Thanks.
You said that BBS is always a leader. Does that mean I would run it for 2 cycles? What would I do for an Anchor template then after that? There's also his 7th week protocol which he says to run between the leader and anchor templates, which seems simple enough. I assume you use the 7th week deload if you think you need one, and the other two in most other cases. I'd probably use the 7th Week PR Test as it says it's best for those that use the 5's Progression.
I actually have my first push/pull meet in December, which will be roughly 6-7 weeks after I finish my current program. Would it be a bad idea to run BBS for 2 cycles, right up to the comp day, or should I follow a peaking program, or should I just run BBS for 1 cycle, then only do the first 2 weeks of the cycle again, and do a deload week on the week of/week prior to the meet?
Levi Murphy
He's like a 3 hour trip away from me, want me to go ask? He could probably teach you a thing or two about bloatmaxxing, zercher shrugging and quacking.
Caleb Thompson
I don't have the full thing with me, he's got the """"template"""" and sends me what to do the morning of the day I'm supposed to do it lol, he just threatened me with the exact sentence about the total reps I posted.
Afaik it's gonna be Upper (Chest and Tri Focus)/Lower (Quad/Ham-Iso Focus)/Rest or light cardio/Upper (Back and bis Focus)/Lower (Glute/Ham Hip Hinge Focus)/LOL SHOULDERS AND ARMS AND UPPER CHEST AND CALVES AND MORE ARMS HAHA/Off
I mean, he's technically lifting longer than I am and not as dumb as some of his gymfriends but fuck, I'll hate myself in 6 weeks.
Ryan Ortiz
i thoroughtly enjoyed you making meme out of my face
Hunter Brooks
ty kurwa gnojuuuuu
Isaiah Cook
Who would total more? Grizzly or Isley?
Andrew Cox
:dabs:
Chase Jones
grizzly cuz he benches 2x his bodyweight
Dylan Lewis
>Thanks.
>You said that BBS is always a leader. Does that mean I would run it for 2 cycles? 2x3 week Cycles, with 7th week protocol after, then an anchor.
>What would I do for an Anchor template then after that? 5/3/1 with rep prs, jokers, and FSL 3-5x5.
>There's also his 7th week protocol which he says to run between the leader and anchor templates, which seems simple enough. Yup. 1 at TM, or up to 3 reps. I'd keep it at 1 and move it quick.
>I assume you use the 7th week deload if you think you need one, and the other two in most other cases. I'd probably use the 7th Week PR Test as it says it's best for those that use the 5's Progression. That works. Otherwise take the rest if you need it.
>I actually have my first push/pull meet in December, which will be roughly 6-7 weeks after I finish my current program. Would it be a bad idea to run BBS for 2 cycles, right up to the comp day, or should I follow a peaking program, or should I just run BBS for 1 cycle, then only do the first 2 weeks of the cycle again, and do a deload week on the week of/week prior to the meet? I'd say: 6 weeks of BBS 7th week deload or test 3 weeks 5/3/1 plus prs and jokers 7th week deload Compete
Wyatt Cox
Grizzly wouldn't be able to get 2 whites on any lift
Grayson Ross
And on the 5/3/1 cycle, do it 3/5/1 with no PRs or jokers on the 5s week.
Owen Gutierrez
Let's suppose grizzly is forced to perform the lifts at comp standard. What do you think he could total? He's benched 200kg for 10+ reps, albeit with God awful form, but he could probably get 200kg+ on comp bench.
Ryan Martinez
I don't think he has mobility to squat or deadlift, bench is probably the only lift he could manage.
Parker Phillips
I think he can deadlift. He can also SUPPLENESSMOG you with his 200kg+ spagat.
David Torres
These 200kg "deadlifts" move pretty easy. Their some weird dealdift + row hybrid.
Man up. You work for 40 years and then you die. Get used to it.
Thomas Wilson
Been working for like 3 years now, havent got used to it yet, and I dont think I ever will ;(
Alexander Ward
Think of Grizzly when you work.
Elijah Davis
:3
Logan Brooks
Unironically watch Office Space. Realize it is your internal fear of freedom that makes you hate your job.
Jeremiah Morgan
why does anyone focus on "powerlifting" why not just get stronger
Michael Hughes
define stronger
Chase Rivera
idk, it seems hard to define but I think we all know it when we see it if you improve your bench just by widening your grip and taking a more extreme arch, you obviously haven't gotten stronger
Jeremiah White
90% of powerlifting training is about getting legitimately stronger, increased arch comes closer to competition and in competition.
Benjamin Flores
Slight knee pain looks to be gone, wish me luck
Andrew Clark
>diarrhea literally all the time what am I doing wrong is it the milk?
Nolan Foster
eat more fiber
Ayden Miller
Depends whats in your diet, milk can be one of this but It would also cause stomach pain. That would be lactose intolerance for a larger amounts (drinking 1l of milk for me is a no, no but other diary products in smaller amounts are ok). I drink lactose free milk. Other things can be to much sugar in diet
Wyatt Miller
Too much fiber can literally cause dairrhea or stomach pain so what are you on about
Aaron Torres
But I thought fiber=hard shit
Adam Bailey
fermentation
Anthony Sanders
I thought meat = hard shit and fiber is soft shit.
Aiden Adams
insolluble fiber will cause you to shit pants
too much salts causes that too
Daniel Parker
Who are you and why do you even namefag?
Gabriel Howard
Nie tylko ale też bole brzucha i niekontrolowane super smierdzące gazy, co tez jest dużym problemem biorąc pod uwagę ile jemy. Jak już się wpierdala te ponad trzy tysiące to warto zadbać aby nie puszczać bonczurów mogących zajebać wszystko w okolicy. jakim planem teraz cwiczysz?
Evan Evans
so some sperg included isley's "cut" photo in his motivational screencap along with male underwear models & thots
Blake Hughes
Post link.
Luke Harris
I now consistently land 2.5 difficulty headshots from my courser. Feels good.
Levi Reyes
op
Grayson Torres
lmao that's amazing, if only they knew.
Landon Jenkins
right now isley give grizzly a year or two, and i unironically believe he'd be worlds material if he doesn't get injured again the man is wicked strong
Ian Miller
>And on the 5/3/1 cycle, do it 3/5/1 with no PRs or jokers on the 5s week.
What is the 5s week in this?
Nicholas Rivera
The second week when you do 3x5 at 65/75/85%
Joseph Hill
does he know what isley looks like now?
Bentley Brooks
wlasnie planuje co bede robil musze wzmocnic quady i poprawic moj gowniany bench.
no one i just like deadlift
Eli Morris
a pozatym ja jem ponad 3 tys w jednym posiedzeniu ez i nie mam gazow, bolow brzucha etc. Bo robie fast
Christian Butler
I think some very subtle troll has been doing that. That photo of Isley is in a lot of Jow Forums colleges.
William Mitchell
reposting this from the last thread
this is how I have my 4day TM currently set up - im thinking of moving farmers walks to my upper day so they dont affect my recovery as much. does that make sense? any other feedback is also appreciated
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".
When I was 18-19, I did a brosplit (but centered around the big lifts) and linear progressed to nearly a 500kg total within a year. 5'10", 90kg BW.
26 now, haven't lifted at all for 6 years, 78kg. Started a PPL but without the legs (because of knee injury; it is fixable with time (4+ months physical therapy), but as of right now I can't squat. I can deadlift though luckily).
I figure with Push/Pull+Rest+Push/Pull+Rest I can focus on the lifts I want to, e.g first bench on push day and do heavy sets in the 3-5 rep range for some weeks until I feel it's fine, then some weeks later start to focus on the OHP and do the same. I get to bench, deadlift and OHPx2 every sixth day, with varying focus on the bench and OHP along with all the fun bodybuilder bullshit I want to.
Basically my plan is to linear progress to at least to the point where I was 6 years ago and possibly a bit beyond it, figured this should be easily possible since I've done it before with no problems (I will also stay in a caloric surpluss, I am way leaner right now so I figure I'm going to slow-bulk to around 85kg). Then from there perhaps specialize into a more powerlifting-centric program, as I've always enjoyed the strength side of lifting over the fitness/aesthetic part (I refuse to stop doing curls & skullcrushers and lateral raises though).
