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.
69 KB 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?
Jakob and I are playing video games together, this is a good Saturday night. Tomorrow, i'm driving to London to help my brother move out of his house. What's the big deal Sean? Miss me? Want me to yourself?
David Reyes
Your brothers getting evicted from his house because he’s a poorfag
Juan Brown
whombst tf else in this chat is BULKING at a positively SHAPELY 18%bf or higher????? surely i cant be the only one
>WAWTT studying for a roman culture and society final that starts in 30 minutes desu >WAWET a half gallon of whole milk, a pound of chicken breast, lotsa rice and beans, and probably a bunch of these new maui onion chips i got from world market theyre dank as fuck >WAWFT slight little mini worry that i wont get into my uni’s fancy ass business school next year since my grades are borderline as shit but fuck i have a lot of backup plans so i really shouldnt care
Mason Murphy
>a half gallon of whole milk, a pound of chicken breast, lotsa rice and beans, and probably a bunch of these new maui onion chips i got from world market theyre dank as fuck
You're going to be a biological weapon by the end of the night.
Does your entire life revolve around beta orbiting me ? Lol
Jeremiah Thompson
hello friends I hope you are all doing well :)
William Jackson
Calgary Barbell 16 week is a p fun program, would recommend.
Nolan Carter
true
Alexander Butler
He works for deloitte dude. He can pay the rent.
Jackson Bailey
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".
Isley must have such a shit life to be so doxxed by sean, he's effectively his basic bitch.
Andrew Robinson
I don't think most of the people on Jow Forums live the best lives imaginable.
Nicholas Bennett
UPDATE: just finished the roman exam, probably got a high B, forgot the name of the type of gladiator that uses a net and trident as well as the name of the two-headed god and really bullshit his significance. also forgot the author of a play we read and couldnt answer a question that was covered in a lecture that i missed. oh well. im happy getting a B for putting in D quality effort
Gavin Allen
Yeah, they really don't deserve someone so psychopathic literally haunting them every day
Matthew Phillips
I live a pretty based life Had sex with 85 women Have a fucking estate, cottage and other properties
Needless to say I’m massively fucking wealthy
Tonight I’m going to get wasted off some whisky and then snort a whole bunch of coke
So yeah my life is better than pretty much everyone
Alexander Hernandez
based storyteller
Michael Reyes
T. Larp
He does, his gf just moved to Leiden, Netherlands for university and they were living together.
The big 4 pay good because they're the big 4 and are rolling in it.
I'm not a poorfag: I earn more than the median wage for my age and education level. Although that's nothing special. But you can be poor if your in the top half.
Nathan Sanchez
I'm also drunk la desu
Jace Green
ask nicely
David Hernandez
I consider everyone not in my tax bracket poor (government takes 50% of my earnings)
Caleb Gomez
yeah but you're only drunk now
Jonathan Campbell
t. larp
Dylan Lopez
god i cannot stop sucking dicks
Liam Garcia
Affluence is highly correlated with substance abuse, depression, and suicide.
Congratulations on having everything. I hope you keep earning.
Angel Wright
Nope stay poor, don’t you live with daddy again? Kekek
Friends are for the weak, serves no benefit whatsoever
Wyatt Turner
No i said make me faggot not make me A faggot And honestly if you wanted to make me a faggot you'd be a faggot yourself whish brings us back ti the original point you dumb nrainlet fuck
not even close, bitch boy. post body and lifts or fuck off.
Adam Ortiz
>No friends factual
>small penis Factual. We've seen it, shitdick.
Ryder Kelly
Projection
Christopher Cooper
Send me nice presents to my hospital bed cause I'm gonna be here on Christmas day
Christopher Cruz
Okay what’s yours room number and hospital address
I’ll send you a toy bike to play with :]
Bentley Wilson
>p-p-projection Read Nobody here is claiming anything other than you my LARPing friend Firstly, people who have their lives in control dont post on Jow Forums Secondly, people who actually succeed in life arent braggarts, its always the ones who talk shit who have nothing
Michael Richardson
I think I got my license revoked so I want something else. What cool hobbies have you taken up now that you can't lift?
Yes I know a toy bike to play with since you won’t be able to operate a real one
Jackson Butler
Just because it's projection doesn't mean it's not true. It just means they're fucking losers like you.
Ryder Hall
Merry Christmas :]
Samuel Sanchez
I want something else. Surely you must have other hobbies now that powerlifting isn't one? Might be ironic for me to say cause I've been sucking on the morphine titty all week, but cocaine isn't a hobby.
