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.
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 does sumo DL count in all the competitions? it's bullshit. the entire range of motion when these manlets pull sumo is like 4 inches and then they just hyper extend their back on the 'lockout'.
Easton Murphy
>lowbar squat triple at rpe 6, sets of 5 at 7. Bench single at 7 and then 3*7 >a lot of chocolate and fast food >joints hurts
Andrew Cruz
Because the rules never said you couldn't do it and nobody cared enough to ban it before it was widespread. That's basically how every weird approach in powerlifting started
Noah Price
t. shit squat, deadlift, bench press, standing press, clean and jerk, snatch, push press, bicep curl, 40y dash time, vertical leap, broad jump, Wonderlic score, mental health, body, IQ, card tricks, slapshot, fashion sense, hygiene, opinion of self, job (jk you don't have a job LMSSTIHTGTTHWLPAAMIIDDTMD [Laughed Myself So Sick That I Had To Go To The Hospital With Lolz Poisoning And Am Now Irretrievably In Debt Due To Medical Bills]), value to society, education, future, existence.
You need a goddamn hobby to take your mind of your obsession with projecting your lack of bench strength onto those you are obsessed with.
Because powerlifters are mostly incompetent idiots whose fragile egos would be shattered if they had to actually Deadlift. Which means they wouldn't actually enter competitions if sumo was banned. Which means the shills running the meets would make even less money than they already do.
William Lee
tl;dr. post body/lifts you obsessed chicken shit moron.
correct, it's a statement of fact, not an argument. post body/lift or concede that you look like shit and have shit lifts you obsessed chicken shit moron.
Past 24 hours I've seemed to have an incredibly low heart rate and high temperature, nurses check my vitals every hour and every 6 hours I get a new shift of nurses.
So I've had 4 different nurses check my vitals, and without fail they all recheck them 2-3 times per, despite never doing that for anyone else. (Presumably cause they're so scuffed)
I'm almost getting convinced I am in going to fucking die lul
Jose Carter
That's not even a statement of fact. It's a demand.
Just admit you've been defeated by your physical and intellectual superior (since we both know you'll never post your lifts to prove me wrong) and stop embarrassing yourself.
He’s right you know. No one even gives a shit how much you squat and girls don’t even know what a deathlift is
Joshua Edwards
is the whole spiel about PH3 in the OP a meme or is it actually that good?
Hudson Johnson
It's kill or cure much like smolov. You might make some crazy gains but you're more likely to crash and burn.
The whole OP is a meme.
Dominic Kelly
Btfo
Liam Sanders
why does /plg/ insist on obscuring real useful powerlifting advice and routines with endless shitty memes? why is /plg/ so gay?
Jaxson Evans
Let me put it this way: within the program is (literally) Cable flys and machine curls. Someone actually sat down and added those to a program. Like, created an excel sheet for them and everything.
>ooooops almost forgot my crossovers!!! >oh boy, RPE 7 this week!!! >krillinface.jpg
Carter Stewart
It's one guy.
You learn to filter him out after a while.
Christian Gonzalez
>i am too much of an obsessed, limp dicked, chicken shit moron to refute your claims and hereby admit that i look like total shit and have equally shit lifts
i accept your intellectual surrender. enjoy being perpetually emasculated by the fact that i warm up with more than you 1 rep max for bench press you histrionic retard.
Honestly can't comprehend how autistic you have to be to post this every single day, multiple times a day for months, as if anyone actually cares or fucking reads it lol.
Gabriel Sanders
ah, is this the mythic sean i keep hearing so much about?
Jaxon Stewart
Really enjoying ph3 (week 7), it's got just enough brolifts in it that my buddy started it too.
only think I really miss is OHP but its not a big deal
Eli Sullivan
so my normie gym is a shithole with only 2 (two) power cages that people constantly fight over (which is why I go to the gym between 4am - 8am), do you think its safe to start practising Olympic lifts like the snatch and clean & jerk in such an environment?
Gavin Hughes
Squatted 150kg for 10, RP @ 8 You think I get a 200 for a single?
Jeremiah Bennett
>knows that it's posted for days and months on end >alleges that people don't read it
you could only know about the first point by paying attention, which immediately invalidates your second point. in other words, you've made your argument and immediately refuted it in the same sentence.
you are truly efficient at being a total failure. what a fucking idiot.
Hank why did you discontinue the shrekposting, we need a 2000 lbs total in the general
Mason Jackson
Run ph3 you might end up looking not like a garbagebag full of pudding
Do it you pussy afraid you might get injured LOL
Tyler Reyes
Nah, most probably only 170
Jonathan Cruz
i find 8x2-3 squats to be recoverable on hepburn, but the deadlifts murder me. what do i do for them? i considered running 5/3/1 for them after my squat work but jim says not to run it with other programs. should i just run it anyway or are there better alternatives i could do for my DL?
If you keep it the standard template you'll be fine with 531. You could also try mag/ort. or coan/phillipi, as they are both 1x weekly deadlift routines,with high praise.
If 1@8 of your squat is 220kg it means It can be anywhere from 90 to 93% but we're training so in training we can assume its 93% so its about 235kg 1RM. Are you here yet? You're supposed to do 80% of your single or 70-73% of your 1RM, but we're training why would you want to push intensity so much with volume. Rather than 175kg you can do anywhere from 165kg to 170kg (that -20% assumes that your single was 90% of your max when it could be 93% better play it safe as you have MANY sets do to right?) Even better bench sometimes carves for 6-7 sets, imagine doin 6-7 sets of 5 at 75% of your max, pretty challenging isnt it? Well you dont need to worry, beacuse curising at smooth 70-73% would benefit same. You're better on maxing out than volume work on deadlift? Look no further, just drop from -20% to anywhere from -22 to 25% you see how its pure math?
I'm on the border of buying a foam roller. Half the world says it breaks up scar tissue and helps with DOMS and recovery. The other half of the world vehemently denies it works and calls it placebo.
>dawkins >three body problem >watchmen >age of empires oy vey
Levi Johnson
How the fuck do I breath while deadlifting for reps? How the fuck do I not pass out while pulling hard as fuck?
I know my intensity isn't an issue because I've burst blood vessels in my eye from bracing beltless. I use a belt now and get slack in the belt between reps. It fucks up my position and all. I have a 4", 13mm straight pl belt. It seems kind of silly and like I lose tempo when I reset to standing every rep like Haack does.
I also have naturally low blood pressure. I'm talking I walk around 96/68. I think that causes me to get those "echoes" when pulling near max. I almost pass out from bracing and my googlefu tell me it's due to the blood pressure drop. I have tried having carbs closer to my lift, drinking more water, and upping my daily sodium. None of these worked. I take a breath before touching the bar and let it out at the bottom or when I let go of the bar (depending on if I reset).
I only pull 475lb. This is pissing me off to no end.
I bought it when someone dropped a plate on my S8+ right before I was going on holiday and I needed a phone for the weekend.
Now I use it for one purpose, playing Spotify in my home gym so I can use my actual phone as a camera and have music.
Cameron White
>SLAP >TUBOW wat
Christopher Jenkins
Why most pepole identify chest up cue as extension of your lower back rather than tucking your chin hard and rising chest itself? People that bench poorly = extension of lower back rather than actually picking up chest worm deadlifts/back hurt in deadlifts = lower back extension rather than actually picking chest up pain in squat = lower back extension rather than actually picking chest up Why guys like SS prise chest up cue that is often misunderstood rather than say tuck your chin as hard you can?
why not take off your glasses when lifting imagine them falling off while you're descending or in the hole, you would lose concentration so hard
Jason Gray
No, the entire rest of the bookshelf are books I bought or had as gifts from when I was a teenager. They are all genre fiction by literally five authors. Robert Jordan, Terry Pratchett, Steven Baxter, Iain M. Banks and Peter Hamilton
Thomas Anderson
I chalk them up so they don't. Also I am very blind. If I wore contacts, like normal they fall out doing that. I much prefer the glasses.
Luke Rogers
His glasses are to hold his eyes in his head and prevent them from shooting across the room.
Jace Cook
I used to enjoy Pratchett as a kid tbqh, the night watch books are kino
Jordan Lewis
glasses > contacts I even bought myself basketball glasses in order to play more dynamic sports with glasses rather than contacts that suck, although good fit glasses wont fall from you in lmao squats
youtu.be/yfsqj8jZMP4 I use TUBOW in warmups to get my mind right where my knee should end up thanks to it my knee backfires only slightly youtu.be/ENz5mKF-NA4 and im fighting to make it dont backfire at all
Gabriel Lewis
absolute hype pleb do you get your reading from /lit/
Colton Fisher
They really are, recently downloaded them as audio books and listened to them on my commute. Good reads desu.
Caleb Sanders
>chalking up glasses are you joshing me Glasses fuck with your field of vision, slow down your reaction and make you retarded through that.
Jacob Long
I only read classics and Bolano so maybe
Wyatt Allen
agreed fifth elephant was amazingly comfy I also loved lancre and chalk books, they too are very comfy
cable flies are epic. the stretch feels amazing at the end of a bench workout
Brandon Morales
Fuck off bodybuilder
Isaiah Ramirez
I'm gonna be starting magort in a couple of weeks. What squat program would you recommend to go with it? Preferably something with 2x squatting sessions per week.
Parker Lewis
you have no authority to comment on anything about bench training
Did ohp 5th set 85kg, 4 rep amrap, 2x12x60kg bench 2x12x100kg these fish-type pullups, 2xf and lat pulldowns, i now understand what gbro said about upper back training, will probably drop weight to 70kg or something
Josiah Price
>new belt >can't make it tight where it needs to be >can't deadlift due to how stiff it is
what do ;_;
Justin Butler
I have done 170 for a 5 tho
Caleb Brooks
Keep trucking through it with the deadlift and you'll be okay
