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.
You are to twink Alex as twink Alex is to me. Lmao
Luke Brooks
No offense but you look like a teenage ninja mutant turtle
Elijah Parker
wow you are a cutie uwu
Oliver Morgan
what THE FUCK did you just say to me
Jack Walker
shut up Donatello
Adrian Cooper
yes i am sculptured greek
Bentley Sanchez
>Not Rafaello Missed out on a double whammy
Jason Ward
No offense but I'd fuck you.
Nathan Wilson
FUCK
Benjamin Rodriguez
>Novice programs aren’t included as you shouldn’t be focusing on powerlifts as a novice.
what did he mean by this? what the hell would a novice do if not SBD?
Matthew Ward
He is stacking fridge only with Polynesian diet foodz: fish, seaweed, coconut oil and flesh, pineapple, taro on heavy lifting days, "long pig" on special occasion
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".
Holy heck I am disposing a whole fucking load of Norman khan into the toilet again
What I’m eating recently Iis causing me to excrete massive amounts of Norman khan lmao it’s rather stinky too I’m gonna give it a 6.5/10 on the stink factor
Logan Wilson
When I began lifting many many years ago, I got this funny little feeling in the pit of my stomach whenever I knew I had to go lift heavy. Eventually I overcame this feeling, and lifting became passive.
Well recently I've upped the seriousness in my training, getting back on track these past few months and I've noticed its come back.
For some reason whenever I know I have to go lift tomorrow, or in a few hours, I begin to feel kinda sick and anxious.
What the heck is this about tbH?
Ian Turner
Sweet baby jesus! Are you natty!?
Blake Thomas
i'd suck this little twink's nipples
Ayden Bell
i was suspicious that i'm fucking up my bloatmaxx after two bad squat days, but today i had a neat little bench PR, 2pl8x10. mayb i have to sleep more but i'll watch my calories anyway
i liek this blog. i used to get it every time i had to squat
Kayden Gonzalez
I used to have this too. Belly butterflies, tickles, a cold feeling, weak knees, call it whatever you want. The fact is, after I started doing PH3 it faded away. A good program should take the psychological aspect of the athlete in consideration as it does with the physiological. Now I don't feel anything in my belly or legs before lifting anymore. I recommend you try it too.
Carter Cooper
can you guys help? Ive been dealing with this pain in my knee for sometime now.
Pic related is where its at. Im not sure if its tendonitis im just really scared ive incurred some ligament damage. It hurts when i sit into a deep squat and if im sitting in a chair and squat up out of the chair by putting pressure on my toes. The pain kinda radiates down through the front of my shin too.
It also hurts when i sit in a straddle position or if i pull my leg back standing up like I was going to do a single leg quad stretch. Should I get it checked out?
im really concerned it might be a miniscus tear but all of the symptoms of a meniscus tear i dont think i have (I can fully extend my knee without pain)
>Should I get it checked out? Doctors are just glorified mechanics desu.
Kayden Young
please help me
Jackson Gonzalez
hehe
Jordan Diaz
Yeah you retarded fuck. You should be very concerned about your body and go to the doctor at any signal of malfunctioning. Unless you want to end up in a wheel chair like the Retarded Lifting Enthusiast.
Nathaniel Garcia
Shit I forgot to post I want to die for a while now
Landon Baker
I've been posting every now and then too. Did you want to die so hard that you forgot or you were actually happy for a while?
Ethan Williams
Does your knee pop with some brief but sudden pain from time to time with it?
Charles Morgan
You know what? I have no idea. Regardless never steal my meme again pebble head
Adam Torres
yep a doctor will magically twirl his wand and heal you
or tell you to stop lifting and take these ibuprofens
Please also report on how the doctor was completely useless after you go
Wtf this talent chad got 470lbs squat only in 7 months while doing stronglifts 5x5 wtf?
Xavier Cox
was sean always this much of a faggot or did the broken spine make him this way
Gavin Roberts
he was always like this
natural talent is literally everything in powermemeing
doesn't matter how hard you work or how consistent you are people like frog and that 765x3 deadlift kid will lift more in a year fucking around than you will in a lifetime
Nathan Scott
for every talentchad there's a 1000 GDEs
Luis King
"GDE"s in /plg/ aren't even GDEs, they're people with above average or at least average response to training
the true GDEs are not in this thread they got literally no gains at all running novice programs and quit lifting
Parker Hill
I’ve been training for 6 years and have spent grueling hours in my basement on copious amounts of stimulants perfecting my personal form drenched in sweat. I definitely didn’t just step up to the bar and start lifting heavy because I started off at 120lbs, 5’8” at 12 years old. Before all of that I wrestled and was in swimming year round since I was 6 years old. I have scoliosis, overpronation, uneven leg length and my sciatica has been tormenting me. I may have a natural talent at sumo but I definitely put in a lot of work.
Dominic Jones
i wish i had started pursuing sports earlier, but i was a stupid kid and had parents that never really pushed me to do anything athletic
i started fairly late and everyone always reminds me of that
Alexander Carter
>after you go When did you go to the doctor?
Ian Ward
If I have kids, I’ll definitely have them in sports from a young age but not some gay shit like long distance running. Sprinting, swimming, wrestling, etc.
verbatim quote >I'd very much like to powerlift but I wasted my noob gains on a hypertrophy program, now if I want to lift for strength I have an unfair disadvantage in comparison to people who put theirs into a strength program, so why even try I love my brother but sometimes I wish I had absorbed him in the womb
He's right though. Its extremely hard to get on strength training if you never done it. If anything ss teaches you is how to try hard and give it all. Bodybuilding is extremely easy most of the work happens outside the gym, but at the gym all you need to do is hit a few exercises. Kinda like imagine average powerlifting program but without main lifts just accessories.
Carter Lee
?
Dominic Davis
I see your point but a) we're talking about someone who spent eight months brosplitting 3x12 here, not someone who was a physique competitor for years and b) the whole "I would love to do it but I didn't start out perfectly right so why even try at all" mindset is defeatist as fuck, do you think everybody ITT did 3x5 squats and bench the very first time they set foot in a gym?
the argument that noob gains aren't some magical timeframe you can NEVER EVER catch up to later notwithstanding
Dominic Gonzalez
Well yeah agree with that his mindset is retarded, but as someone who did brosplits for 3 years it really took a long fucking time to adjust to proper strength training. Especially squats are the worst when you only squat once a week you tend to learn a god awful form which then takes months to adjust. This is why many bros bench more than they squat, because even if they have strong legs from all the machines they just never learned how to squat properly.
Connor Murphy
we're both right here essentially, but bottom line is, my bro has no business being jelly of my lifts if he doesn't want to put in the same effort I did and rather blame his wasted noob gains. I got my uncle to squat 2.5pl8 at age 58, I could see a fairly high test 25yr old do double that with enough training
Angel Long
Velcro strap is loosing up while squatting. What to do?
clean both surfaces with warm water and a brush with somewhat hard bristles, let air dry.
Christopher Parker
I haven't touched my dick in 8 whole hours Something needs to be done about this
Blake Peterson
My ankle joint doesnt have the movement in it to be able to squat without them. I found that out the hard way and damaged my acl
Charles Sanchez
I've been using pic related from 2013. And they are still as good as new. Only problem that they are not "true" squatting shoes, but rather something in between. Nevertheless, they did the job. But I will be getting myself the new adipowers for Christmas. Tried them on and it's night and day when it comes to stability. So yea, I would recommend them
