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.
Wow that sounds like a cringe and failpilled individual. Who could live like that?
Dominic Russell
Finally hit lmao2.5pl8 for 5 today, and did it with a shitty cold. Also ordered a stainless seed Ohio Power bar from Rogue's boneyard for 275 (normally 395).
Yeah you'll be fine, you could spend the next year getting strong on a trap bar and your normal deadlift would get stronger too.
Samuel Gutierrez
You can literally do whatever you want
Lincoln Evans
There's not any lever for your back to fight the weights isometrically. hex bar puts some of the weight from posterior chain to quads.
Dylan Thompson
And? Do you really think it makes that much of a difference if someone is training for general strength and hypertrophy?
Bentley Perry
>general strength Such a stupid term. If you want to get good at a lift then go ahead. If you feel like your back is not being worked as much as it should then increase the rowing and pullup volume.
Easton Campbell
Tested mine today. Got drunk at the work Christmas party on Friday which messed me up. After Barbell Medicine's 12 week strength program I went from 160/100/210 to 165/100/220. Pleased with the 5 pl8 diddy I but annoyed bench hasn't moved. But then again I didn't follow the program properly.
Will probably run the 4 week hypertrophy program next and actually follow it.
Jayden Sullivan
I think for bench you could just do a lot of bro accessories and it'll go up, that's way too low
Alexander Thomas
>general strength >Such a stupid term
General Strength - getting stronger at pressing, hinging, and squatting movements
Powerlifting - being a more bendy boi
Hudson Taylor
Surgeon isn't certain yet, until then I am spreading the good word not to run PH3/
Nathan Johnson
Agreed.
Jaxon Smith
Yeh agreed
My squats go up from just squatting heavy, and my deadlifts go up with my squats.
Bench I just do singles and shit loads of tricep work and flies and it seems to move
Adam King
belfast?
Leo Johnson
Nope
Jordan Mitchell
Yes, the only pressing I've done for the past 12 weeks has been comp bench, tng bench, close grip bench, 3 second pause for bench. No DBs or arm work.
I'm also convinced that tng bench is shite compared to pin press or floor press.
Austin Parker
seriously unironically no memes what do you do after starting schnitzel? unacceptable answers: >PH3 >anything sean has ever claimed is good
Samuel Sullivan
Trying harder, eating more and increasing the volume.
Cooper Morgan
>Trying harder lel >eating more im gaining a pound a week (sometimes more) >increasing the volume no shit, most intermediate programs do that, which of them is the best for this autistic sport?
Jace Scott
Hows it going bro havent seen you post in a while
Nice you twink
I benchwd 140 before and i barely did 115 for 4
Carter Parker
Approved Intermediate Programs for PLG
Bro Tier (must try hard and have sex) 5th Set (modify to 7day microcycle if needed) 5/3/1 (non 2009 base template) Westside for Skinny Bastards Madcow Intermediate (best for early intermediate) Destroy the Opposition (J. Lewis) Blevins Intermediate (if you can find it) Cube Kingpin The Cube (+ Predator) Conjugate (best in a good gym) Spotoshot (bench only) Texas Method 4-day Split Model from PPST.
Nerd Tier (must have IQ higher than bodyweight in kg) RTS Generalized Intermediate RTS Emerging Strategies Nuckols Average to Savage Nuckols 28 Free GZCL 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 Texas Method 4-Day that is not from PPST Sheiko The Bridge Smolov Jr. Bulgarian/Bugenhagen Method PH3 (need a tourniquet to choke yourself) Heavy Light Medium (not a program, just a loose DUP template).
Cuck-breaker Tier PH3
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
Charles Moore
Lads i get so fucking hungry on rest days, like i will have maybe two meals of veggies and meat when i train but on rest days i feel like i can devour an entire cow. Is it ok to eat even though im a fatty? t.90kg at 190 cm
Thanks. Doubt I could hit 140kg though, maybe with crap form.
Asher Lewis
>crap form Do you mean touch and go and your ass shooting up? Because in no way the bro shit you see people doing in commercial gyms (like not being tight at all and basically lying on the bench) will help you.
Jason Parker
>Is it ok to eat Wrong thread
Henry Smith
LEG DRIVE LEG DRIVE
Eli James
Why not? Get popped on that trenny?
Brody Phillips
i did 140 with 1 sec pause and barely did 115 for 4
Oh. Well, to be fair, when wahlanders is £30 more and IPF legal, I'd probably just get that instead anyway than some random training belt
Benjamin Phillips
Whats a good ipf legal budget belt
Caleb Wood
theres my muscly bf uwu
Easton Long
inzer or titan single prong
Jack Fisher
>90kg at 190cm >fat More like skinnyfat because you never lifted weights before in your life bitch.
Connor Barnes
Touch and go, yes. And I try to stay tight, but my ass will shoot up on RPE 10.
Asher Long
>t.90kg at 190 cm >fat wrong thread
Elijah Taylor
So do you guys think adding another 15kg to my estimated bench max in a year is reasonable? Or is 140-155 a completely different challenge?
Matthew Wright
>estimated bench max stopped reading there
Bentley Wood
How long is a piece of string?
Jonathan Carter
I'm not looking to compete any time soon really. My deadlift is too shit for that. I just enjoy strength training.
I know estimated bench max is mostly meaningless in PL, I didn't claim otherwise.
Evan Baker
imagine going around bragging about your ''estimated max'' lmAO
Thomas Sanders
I don't. And I don't understand why you're so irrationally butthurt over this.
Jason Watson
WTT Squat w/belt 1@8, 70% of ER1M for 5 sets of 5 OHP w/belt 1@8, 70% of E1RM for 6 sets of 5 Pendlay Row 10@7, 10@8, 10@9 -5% +1R Bicep Curl 5x12
Tomorrow 1ct Bench 1@8, 70% of E1RM for 6 sets of 5 Deadlift w/belt 1@8, 70% of E1RM for 5 sets of 5 Either Squat Variation/Squat Accesory or some bench acessory might do one additional fuck around thing if time allows
Robert Brooks
This nigga using estimated squat max LmaO
Juan Evans
Yakobs training is a mess. . .
Bentley Flores
80% of my 1@8 single is more than 70% E1RM im lazy fuck and it literally is like 5-7.5kg less also youtu.be/1iqoQQWfipw clearly works
Joseph Perez
>mfw the bench autist won't post today because he knows it's my rest day and I'd thoroughly BTFO him instantly if he did >mfw I haven't talked at all about powerlifting, weightlifting, strength training, or even 5/3/1 for several threads now >mfw I've become the shitposter
I'm FAIRLY certain the USAPL lets you use non-white-list stuff at local meets, at least if there isn't a giant ass unapproved logo on it and it otherwise falls within the required specs. Also, dollars to donuts these idiots and their quarter-assed "inspection" of equipment couldn't tell the difference between a BestBelt and an Inzer made to the same spec
It's not that bad, it's just a heavy single at a certain difficulty, with back off work based off that single.
Adam James
sorry who are you?
Josiah Cruz
Thanks, cool, learnt something new today
Nathaniel Ortiz
exactly, plus Its only about 70-74% of my real 1RM even if I overstimated my working E1RM (which I dont beacuse for working sets I use 93% which is upper margin not lower one so If all my real 1RM is higher than what I use for workout) plus its still miles away from my 5RM. For eg. my todays volume work was like atleast 20kg lighter than what I can do for 5RM
Carson Brown
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".
TL:DR, some evermediate with no strength in the 3-10 rep range with no muscle.
Grayson Adams
Maybe shoot the meet organizer for whatever local meet an email about it before you show up all "Some tripfag said I could use this unapproved belt!"
Aaron Wood
also point out which one, 1.0 or 2.0 (I preffer 1.0)
Nathan Nelson
T. 5th shitter projecting, doing amraps and making no gains
Nathaniel Campbell
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 CSRTIPUFLOOADTYWAGFQ [Cachinnated So Riotously That I Passed Out From Lack Of Oxygen And Dreamed That You Weren't Actually A Gigantic Fellatio Queen]), value to society, education, future, existence.
t. gde who is mad that I 10rm your 1rm on a meme program
Gabriel Thomas
ughhh explain
Henry Carter
5thSet is one of the most fun programs out there you nerd
Nathan Bell
S P O T O H O T
Sebastian Jones
As in the program or just spoto press?
David Fisher
You're basically a pro powerlifter once you reach 1/2/3/4 for 5 reps right? Means you got an estimated 1rm of 160/115/205
Then you just cheat your way up: + 20kg from creatine + 20kg from belt and wraps + 40kg from equipped + whatever for cheating technique with 2 inch ROM arched bench and wide sumo.
Nurse forgot to refill my liquid morphine syringe and I have woken up with no pain relief at all and I don't think I've ever felt this much pain before in my life.
