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.
>felt really bad >was starting to question going to the gym today >took the nastiest diarrhea dump >feel great now
Jonathan Robinson
Are you me?
Nothing will help me hit goal weights like a nice clean shit just before going to the gym. YOu know the ones that make you feel like you've just cleansed your body?
For the ultimate stack, take your pre, do your shit and sprint out the door to get lifting just as the pre starts to work. It's amazing
Juan Williams
>tfw coffee makes me need to shit after my second cup >get my brutal morning coffee shit in >S T I N K Y >get my last cup in, organize my gym bag >go lift it's a good routine
Isaiah Morales
>TFW shouted "cleanse, purge, kill" when shitting after a coffee, with my gf in the next room
how the fuck am I supposed to know how many reps I got left in me
Gavin Ramirez
>making a new thread when the old one hasn't even hit bump limit
powerlifters truly are retarded
Cooper Morgan
You keep going until you fail, then don't do the previous however many reps.
Lucas Walker
When you get more experienced you'll understand how the various RPEs feel.
Chase Long
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".
Didn't even get a minute of sleep last night. Not even feeling it for some reason. Kinda nervous as far as my workout today goes.
I'm finally back to 2plaet today, so at least that's something. If I hit anything past @9, I'll probably jump on that old school linear shit next week,
Eli Walker
pls be dumbbell kickbacks
Bentley Ward
what if he just shoved his thumb up his buddy's ass haha just as a prank though so it wouldn't be gay or anything haha
Liam Phillips
Oh, it's bench for sets of 14. Started REALLY light just to ease myself into it again.
Luis Lee
it's not gay as long as balls don't touch NO MATTER WHAT YOU DO haha
fair 'nuff
Brayden Morgan
Benching 125kg today boys. Wish me luck.
Adrian Bell
bitch weight lmao
Nathaniel Johnson
I can bench the same at 69.5kgs (i know i lost some weight i was sick)
Robert Hill
So I was playing around with my squat form today. I was doing low bar, my hips/butt shot up first then I basically goodmorning'd the rest of the way. I did it for another 2 sets and it felt really strong, like if I wanted to try a max I could have hit a massive PR. Is this a legitimate form or am I going to fuck my shit up? Are there any strong squatters who use this style? I'll try getting a video next time I squat
Dominic Gomez
user just discovered hip drive
Jason Wilson
its not good let me tell you why
eventually you will be too much dependant on it and will exaggerate the hip drive and will be a full goodmorning and you wont develop your quads and eventually snibbidy snap your spine
Jordan Long
I've never seen anyone actually strong at a meet squat the way Rip teaches.
Joseph Edwards
>smol chick I'm on polite nodding terms with starts db benching not far from me >super arched, skintight leggins with apparently no panties >mirror in front of us positioned in a way I have full view without having to turn my head to ogle >like no kidding, I will could draw her every fold from memory after this >pop inevitable 11th day nofap boner mid-DL lockout but I ain't letting go, I want muh 4pl8 ffs >hurt my peepee and curse under my breath >hear her chuckling "teehee sorry, my fault" women were a mistake
Camden Lopez
I've never seen eddie hall 5 step setup a pull either
I always felt like I couldnt transfer my strength into the bar, I was just kind of straining against myself. What really seems to help is when I imagine the bar as a fixed object and I just use it to hold on to while I try to push my feet straight through the floor. I think "stand up with the bar" could work in a similiar way for others
Robert Wilson
don't think about the weight, like, at all. extend your hips and straighten your back, what's in your hands is just a minor inconvenience while doing so
>wanted to go gym today >friend randomly phones me >says he wants to go Scotland >ok when >now >tfw going Scotland in 15 minutes and I'm tired and I just want to lift
Yup, I think its really easy to psyche yourself out before a heavy pull. The worst is when you feel it out a bit and not commit to the lift and you notice how heavy it is.
Dominic Collins
Nice. Doing dumb Shit Like this is what gives you diverse memories and you wont have the Impression that years Just fly by as much
Isaac Thomas
thread aliveness is inversely proportional to wagie butthurt
Michael Anderson
it's not even psyching out, just a positive kind of indifference in my case. but yeah, I had days where 3pl8 felt like a max attempt (which in my case would be 4.5pl8) simply because I couldn't get in the right mindset
Gonna try squatting properly again for the first time in 6 months after skipping it trying to rehab hip, is TM universally accepted as solid? I'll start light, like 2pl8, and jump by 5kg a week to not reinjure anything.
Christian Russell
start with the empty bar and take bigger jumps at first, desu
Xavier Hughes
Texas method is fine. Don't push your volume day weight up if you don't need to.
Grayson Martinez
I'm still snatching around 2pl8, so it's not as if I'm coming back into it untrained, just trying to focus on properly setting up
point taken though, maybe worth nailing the movement first
Parker Perez
>are there any strong squatters who use this style layne norton >am i going to fuck my shit up? pic related
Roidbro here, my squat is moderately strong, under heavier loads my form breaks down and I end up doing as described.
The issue arises when the bar path moves too far foyrward towards your toes and you don't have the lumbar strength to pull the bar back in line.
It's how I recently ended up getting deaded, wouldn't advise/10
Noah Gray
My hamstrings would always cramp up while benching even though I was hydrated. The moment I put my heels on the floor instead of in the air the hamstring cramps stopped. Any idea why?
Dylan Campbell
Isn't that from last year?
Has one man ever been so JUST
Also in 2017: one broken marriage.
Isaiah Nelson
He should just stick to "natty" bodybuilding and nutrition. It looks like a more lucrative pursuit anyway.
Angel Martin
Wew. Barely hit @9. The sleep deprivation didn't really bother until a couple of hours ago, and then it hit me hard. This while I'm on a new diet. Fug me. I still think I can squeeze out another week or two before moving on.
Noah Edwards
you would think after his third herniated disc he'd hang it up and just bodybuild
he's been in this shit for like almost 20 years now, his body can't deal anymore
Carson Garcia
WILL YOU SACRIFICE TO WIN?
Noah Gutierrez
>All those "trolls/haters" he wanted to "prove wrong" >All those motivational insta posts >"Muh comeback"
He's never gonna admit that he fucked up, his ego won't let him.
I like living in a house and owning land. And I still hunt. And fish.
Why be a nomad when you can just work hard and have a place to live?
Jonathan Morales
So this is first week of my cut, I aim to go 12 weeks. I dont bench now beacuse I wanted to try something esle after comp I've done.
Week 1: >Monday Squat/w Belt – 1x8 (90-93%) than -20% from single and 5x5 with it (4-5 min rests) Push Press/w Belt – 1x8 (90-93%) than -17% from single and 5x4 with it (4-5 min rests) Close grip incline bench Press – 10@6, 10@7, 10@8 than -5% from @8 set and additional set of 10 (3-4 min rests) >Wednesday Sumo deadlift (no Belt) – 1x8 (90-93%) than -20% from single and 5x5 with it (4-5 min rests) Shoulder level pin Press – 4@6, 4@7, 4@8 + 2 Repeat (-5% if hit @9 next set) (4-5 min rests) Supinated Barbell Row – 10@6, 10@7, 10@8, than -5% from @8 and additional set of 10 (3-4 min rests) Tricep pushdown 3x12, Bicep Curl 3x12 (1-2 min rests, can superset) >Friday Pin squat – 4@6, 4@7, 4@8 + 2 Repeat (-5% if hit @9 next set) (4-5 min rests) Press w/Belt – 1x8 (90-93%) than -17% from single and 5x4 with it (4-5 min rests) DB Bench Press – 10@6, 10@7, 10@8 + 2R (-5 if hit @9) (2-3 min rests) RDL – 10@6, 10@7, 10@8 than -5% from @8 and additional set of 10 (3-4 min rests) >GPP – Tue Or Thur 1x WEEK 25 min steady state @ RPE 6, 7 minutes upper back work AMRAP, 7 min ab work AMRAP
If bulk or mantain biggest change would probably be squatting 3x rather than 2x, accesories will change after 3-4 weeks and rotate until week 12.
Michael Diaz
Nice grocery list
Justin Wright
4 lifts per day is a shopping list?
Nicholas Brooks
Enjoy the slipped discs.
Caleb Green
I mean I could throw out arm work from Wensday and DB Bench from Friday, but I feel like it shoudl stay for now
Do any front squats or anything in the rack position lately?
Nolan Morris
I bench 2,5pl8 yes my upperbody is pretty dyel but im working on it
Chase Allen
Kind off, I modfidied it for 3 days to suit me
William Ross
No i havent, and i got them after i got my deadlift pr it looks worse irl
Landon Rivera
Just looks like some burst capillaries. You're fine. Happens when you brace really hard.
Isaiah Ward
What equipment do you guys have at home? There's a huge sale of quality stuff going on and I'm wondering what's worth getting. So far I've ordered some grippers and a pull-up bar.
Ethan Young
dont train at home
Brody Brown
Rack. Power bar. Resistance bands. Adjustable bench. 650 lbs in plates.
