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.
Reminder that sean is so mentally ill he identifies as trans-abled.
Jacob Kelly
that nigger shouldn't have challenged the footclan.
Jacob Nelson
Reminder that I'd you're not
>missing any reps, sets, sessions for at least 5-10 years >eating like a little girl >focussing on form and barspeed on every single rep >sleeping at least 8 hours on average
You're not trying hard.
Jaxon Price
Reminder to
Eat chocolate Buy tighter kit Neglect your bench Have a wank And play video games!
Ryan Martinez
how would you do a 3kg bodyweight lose for a meet in a 6 week taper? kinda scared that i need to lose that much desu senpaitachi i dont want to stop permabulking
Daniel Allen
got all of that bucko
Zachary Myers
literally fast for 48h and you have 3kg water weight loss due to carb depletion Eat carbs just after weight in
how hard is that
Hunter Taylor
What sort of video games should I be playing for maximum gains?
Currently reading the secondary literature on Bishop Berkeley.
Justin Rodriguez
>reading philosophy like a pseud redditor >when you could focus your time on Tolstoy and Shakespeare
Such a pity to see such time wasted on philosophy
Parker Morris
> Tolstoy yup thaysa yikes from here dawg
Asher Gray
It doesn't surprise me that one who would disparage Tolstoy would use the most puerile of memes.
Jacob Lewis
I need a program for 4 days a week training with 0 rest days in between
Joseph Adams
Juggernaut Method
Jaxson Walker
Incline bench or more press frequency.
Brayden Gonzalez
My qt little cousin gave me a box of mini reeses for valentines day so I'm gonna eat those and play kh3 :)
James Martin
I need to devote more time to fiction. Thank you for the reminder.
Landon Phillips
I finished a smolov jr bench cycle on Tuesday, should I wait the full seven days to hit a new PR or can I do it sooner? I feel fine, no soreness or aches.
this? is there supposed to be no rest in between or would that be a modification?
Julian Thompson
Lame and twinkpilled
Austin Perez
It's a method not a programme. Ideally you'd have some days off in between, but of course you could do 4 days on, 3 days off. Whatever fits your schedule.
Get the book for more detail. But you can just add accessories as needed to the method and be fine.
Parker Flores
Do you know where I can download it? can't find it on lib gen
Michael Sanders
I've bought it, I think I've got a copy with DRM removed that I can share gimme a sec
Adam Flores
By 'method' and not program does that mean approach to sets/reps/weight % as opposed to a strict program?
Parker Adams
Meaning an approach to sets/reps etc. Like how the Texas Method is not a programme but a method. You can modify it to suit yourself.
The sheet is telling me that despite having a 125kg 1rm bench I won't even be touching 100kg bench for 2 months
does that make any sense?
David Edwards
Also, is each lift supposed to have its own day, so you do each lift just once a week?
Lincoln Hernandez
Yes. But keep in mind if you get higher amounts on the AMRAP, you'll be lifting heavier sooner. You'll be doing different percentages of training max in different rep ranges. Keep in mind the earlier waves are hypertrophy based, then move into strength based.
All about that ideal volume.
Yeah. Each rep wave is a month long, your amrap sets at realization phase will calculate your weights for the next wave.
Keep in mind this is intermediate training. And also keep in mind your accesory/assistance work each day will aid other days.
Example of Bench day and Squat day:
Bench work for whatever wave/phase 1a) Straight Arm Pulldown 3x8-12 1b) Cable Row 3x8-12 2) DB Lateral Raise 4x8-12 3a) Hammer Curls 3x8-10 3b) DB Shrugs 3x12-20
Squat work for whatever wave/phase: 1) BB Reverse Lunge 2x8-10 2) Romanian Deadlift 3x8-15 3) DB Side Bends 4x10-15
Xavier Gonzalez
I see. Which day would you suggest I put heavy weighted pull ups? ( I like doing those a lot but they're tiring).
Should go something like
Sunday - Bench + Arms + Back Monday - Squats + Leg accesories Tuesday - OHP + Arms + Shoulders Wed - Deadlift + Back accessories Maybe add light bench somewhere too
Does this make sense?
Oliver Clark
Have a look at the accessory section in the book, I think one of the variations has chinups somewhere.
If you really really wanted to, you could replace one of the main lifts with weighted pullups
Camden Stewart
Benching 3x a week, but also want to progress on OHP. Thinking about adding OHP twice a week. One day where I just do like 8-12 sets of heavy doubles or triples and another where I would do 3x8 @ 70% or something.
Any recommendations?
Lucas Bennett
The heavy work will most likely fuck with your bench. I prefer benching 2x and pressing 1x (light, for volume).
Levi Gonzalez
Right now I have squats together with deadlifts on the same day and a separate day just for back and biceps with heavy pull ups
I am making progress but I'm only a bit above 3 pl8 and 4pl8 for S and D atm.
Hunter Smith
good luck
Nathaniel Cox
What is the ideal height for powerlifting and why is it 6'2?.
Jace Reed
you'll get better results with JM tbqh btw if you want to swap a main lift for weighted pullups, the book reccomends swapping OHP for it (obviously still include some shoulder based accesory work)
It'd be interesting to see someone training pullup as a main lift, get some really juicy numbers that most normies won't get
Charles Morgan
Problem is I really like OHP too lol.
I can do 3 pull ups with 110lbs (50kg) attached atm, most normies in the gym are shocked beyond belief when they see it.
Nathaniel Brown
I was going to put the heavy work on the day where I only have a bench AMRAP set and nothing else.
Explain
Luke Gutierrez
No. It's america the power dynamic is different. 5'6-5'10 is the best height range for the domination of social situations. This is because of the "subtle alpha" aesthetics the shorter man always gives off. The shorter man will always dominate through his "style", his "sleekness" and most usually through his intellectual power. Taller men can not pull this off, so they have to dominate in a much "in your face" and "raw" way.
Ryder Johnson
>bottom Press starts >mid Close grip bench, dips >top Press with bands, push press
But honestly 90% of the time you just need more volume
Parker Cruz
Lmao. Imagine thinking a sub 6' man could ever be alpha.
Taller people are smarter and more confident on average. Scientific fact.
Matthew Johnson
Not him, but working your delts hard an extra two times a week will obviously ruin your bench
Christopher Campbell
adrenaline and metal
gives me about 300% more reps and power
Jaxson Williams
just have it as a accessory on OHP day then tbqh do whatever reps/sets periodization etc you think would work for it
just don't go so heavy it fucks with your other lifts
Jace Brooks
Then why do you give off such an insecure bitch vibe?
More like working your bench 3 times a week will make progressing on ohp really hard
Liam Williams
3x8 @ 70% isnt that bad though, and it's not really an extra two times a week, it's still 3 days of pressing. The doubles/triples would be on the day that I just have one bench AMRAP set.
Dominic Smith
How do you decide whether to do 3 or 4 sets of an accessory?
Brayden Johnson
experience and what works for you tbqh look into the "triumvirate" option for accesories, that'd probably suit you
eg
1) OHP-Juggernaut Method 2) Dips(or whatever compound lift for that muscle group you like) for 5 sets of 5-20 3) Weighted pullups for 5 sets of 5-20
Connor Howard
@Isley wanna play Apex Legends
John Phillips
I Bench 3 times a week and OHP 3 times a week All In 3 days a week Just adjust weight and sets/reps I do heavy, light and volume session for both Just start with the heavy since you got more energy at the start of the workout
Lincoln Lewis
Anyone else here do piss bombs in the shower? My gf saw me do it and was fucking freaked out. Now the weird thing is she's ok with pissing in the shower but this is somehow too much? I don't get it
Jeremiah Lee
Does that mean working 3 different muscle groups? I can't find a specific explanation besides references to 5/3/1
Wyatt Green
What do you consider light? low sets and low weight?
Caleb Scott
Imagine not reading Nietzsche and Kierkegaard
Henry Nguyen
Also if I were to add benching or ohp for example on another day other than the main day for it, what sort of work should I do on it?
The program itself starts with low weight/high volume anyway so should I go even lower weight and higher volume for the additional day?
Kevin Wilson
Imagine not reading Aquinas.
Adrian Reed
look at westside for skinny bastards in the acc section, that includes that kinda shit
Really? Balancing pressing and pulling is pretty basic.
If you want protracted shoulders that sit further forward than your pecs then have at it my man.
Connor Ortiz
Fuck. Upping the chocolate sauce, olive oil, and cutting the jogging out completely.
I'm sorry for straying off the bloat path.
Joseph Reed
So just do 100 facepulls a session
Ryder Nguyen
>Seans saturday night
Brandon Anderson
Crack on pal
Luke Jones
I don't have foreskin
Connor Perry
You also dont have a viper, but that doesnt stop you from larping.
Andrew Morgan
Sean got jewed
Dylan Allen
Hm nope you're projecting your lack of viper onto me
Gabriel Smith
Broscience Old school weightlifters were pressing heavy all the time, benching a bit if they had access to one, and never doing any facepulls or any of that gay shit
Kevin Garcia
Nevermind, you do own a viper. Sorry for the mixup.
Oh yeah it's not like an extremely popular row variation is named after a weightlifting coach.
Tyler Cook
A large percentage of their training involves pulling...
They also dont bench very often.
Terrible example
James Reed
>Old school Pendlay isn't even 50
>A large percentage of their training involves pulling... Never said otherwise >They also dont bench very often. Those that had access to benches sure did, it's one of the best accessories for the press.
Alexander Sanders
Oh and fuck you
Joshua Jenkins
Having access to a bench is very difficult. No idea how weightlifters coped without it.
Thomas Nelson
It was back then, you sarcastic smartass. Bench and appropriate hooks were a rarity.
Noticed my lat pulldown is complete shit...which led me to notice I wasn't really squeezing my scapula during any of the 3 major lifts. Really focused on it during SBD day yesterday and my shit is fucking beat up today.
Am I in for some brand new noob gains?
Jack Taylor
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".
You shouldn't be retracting your shoulder blades when you deadlift
Landon Ortiz
my gf wants me to do basic yoga like 20 or so minutes a day and wants me to do it with her. I hear that shit can make my spine snappy and also make me weaker. thoughts?
Xavier Rodriguez
yes yoga is an extremely stupid thing to do for anyone lifting heavy weights and yes it will mak your spine snappy
