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.
112.5kg x7 on AMRAP set, same as last week... Got 110kg x9 and it felt great ln the last rep, just two weeks ago. Last rep today felt like shit. Grip felt off on like the second rep in, should have racked it and tried again in a few minutes.
Now just some OHP singles and triples.
Charles Jackson
What's up with this ph3 shill?
Luis Cook
Sean got crippled from pretending to be a powerlifter, so he wants more people to be crippled and pathetic like him.
Brandon Moore
He strained his oblique while trying to deadlift just 220kg.
Chase James
#1 ph3 didn’t cripple me #2 I never once claimed to be a power lifter, powerlifting is very embarrassing #3 I have trained the big 3 lifts for a decade and found ph3 to be by far the best program there is
William Reed
OHP went great. I can feel a PR coming when I start the OHP cycle in two weeks.
The bench PR was right after the OHP cycle last month. I really like how this programming is working.
Rest day Ground beef, coffee I broke my no music hiatus for this song, really gets the hate flowing youtu.be/cKCRHhmHvjg
Nicholas Williams
No damage to the foam matting either
Nicholas Wright
Also >foam >not even rubber What is this, Nazi pilates?
Hey are you excited for a hard exit? I'm excited for you. Also, Jesus lives not far from me so we're gonna pal around before I have to move for my new job
Wait, he's in the US now? Gosh dang it aren't you lucky.
I would really rather Brexit wasn't happening, but no deal Brexit would truly be the biggest abdication of duty by caterer politicians I can think of. They have one job to do...
Xavier Foster
i think you lost a bet about brexit one time as well.. at least honour that one, weasel?
Cameron Campbell
Should I get Oly shoes if my hamstring aren't getting anymore flexible? Which ones? I've been stretching this whole year and I still do the booty doop
Jordan Barnes
What were you doing when you hurt your back Sean
Nolan Lopez
Lifting weights
Adrian King
What program are you on, and how much weight are you lifting? What exercise do you think injured you?
Jonathan Brooks
No chance hard Brexit happens.
We’ll get a few months delay then either May’s deal passes or we get a softer version of May’s deal.
Landon Cruz
You bongs should become the 51st state.
Ryder Williams
>letting yourself be held back by the church
>training Cable crossover, MTS press, BTN rope tricep extension, straight-arm pulldown, cable row. >eating Going to grandma's house for dinner, should be nice. >listening Kinda feeling some Rise Against. >feeling My company is switching to a three-day work week (with appropriate pay cuts) to try to get through bankruptcy. I'll probably have to get a new job. Cut is going well though, got a good night's sleep, it's snowing and the gym is still open... I'm doing ok.
You know Trump offered May a bilateral trade agreement that she rejected because orange man bad. She did it because her and other europhiles want to be able to say that they told the populace it was a bad idea. Realistically the only country that stands to lose anything from the dissolution of the EU is Germany and, to a lesser degree, France.
I don't even know why some Brits see themselves as European.
I knew you were a remainer. Smdh my friend George is a pinko.
Robert Diaz
Only nigger play paintball without mask. God I hate when we have to stop the game because on could not follow the simple rule.
Joshua Wilson
i arent sean and iy healed now i did deadlifts again
Charles Gomez
I dont want to study!
or eat, or do my laundry, or socialise. I want to go back to sleep
> max front squats & deficit deadlift triples for five sets
this is going to be a real motherfucker
Samuel Smith
230kg squat, 130 bench, 250kg deadlift @ 90kg (my upper body is a twink so I have a shit bench). Been running some modified Bulgarian style stuff recently and seen some good progress, but in terms of time in the gym and recovery, it's a bitch.
Anyone got any recommendations for good programs for an early intermediate that don't take 3 hours to do a session on and I can recover enough from that I can do some pump/volume work to fill out a bit more?
Isaiah Sanders
You're not an early intermediate with those lifts
Juan Thompson
I consider myself one, I'm sub-400 wilks and I'm not particularly strong but I can't progress week to week adding weight, so early intermediate seems p accurate to me
Post lifts. Estaters get called out here, if you want to lie go to /cbt/. You're not an early intermediate. Early intermediate is right after finishing a novice program.
Christopher Martin
If you can't progress week to week, then you're not even an intermediate, much less an early intermediate
Chase Thompson
when I get back from uni tonight I will.
I always thought an intermediate was someone around 400 wilks, so wouldn't being just below 400 be an early intermediate? I'm not too sure how everyone classifies it cos everyone does it differently I suppose
Kevin Hernandez
Beginner - able to progress every session Intermediate - able to progress every week Advanced - monthly + progression
Classification from numbers means nothing, it's all about your response to the stress/recovery/adaptation cycle. If there was a generic freak out there who was Starting Strengthing his way past a raw 300kg squat he'd still be a novice.
Aaron Diaz
Anyone tried out Renaissance Periodization routines for hypertrophy?
Christian Collins
why the fuck is there gymrats who can bench press two plates with shit form and no tightness and I can barely hit70kg x5 without legdrive, arch etc
Because they've been lifting for longer than you and upper body lifts respond well to retardation
Christopher Peterson
because 2 plates is literally nothing. When I was on brosplit benching 2 plates for reps with flat back I had to take 5 mins breaks every set because of shoulder pain lmao.
Joseph Williams
> When I was on brosplit benching 2 plates for reps with flat back I had to take 5 mins breaks every set because of shoulder pain lmao.
lol
Jonathan Flores
The best part was all bros just telling me its normal so I didnt bother fixing it.
Sebastian Brooks
how to know if its pain/injury building or just a 'normal' feeling in the shoulders?
Jackson Wood
I know 90-100kg roiders that are just about benching 2 plate for reps
Benjamin Nelson
5th day of shitting blood
:(
Samuel Young
anyone in there purchased some cheap ass wrist wraps on amazon? Im a sub1 /2/3/4 broke dyel and think that I can benefit from it for my press and bench press since my wrist tend to bent a bit
Noah Sanchez
Nice blog
Jaxson Bailey
>since my wrist tend to bent a bit learn how to grip
Christopher Morris
Why you so mean!!!
Logan King
I have. Don't bother, it's a waste of money.
Buy wraps from a real brand.
Brody Cook
just buy a nice pair that will last. I bought a pair of strength shop ones and the broke in less than a year. bought SBDs and theyre fine over a year later
Brandon Adams
I use some cheap ass bear grip wrist wraps and I'm about 2 weeks away from smashing this speccy incels best raw bench pr with many years less training
Anthony Evans
I've bought cheap ass Nordic lifting ones. Not worth it
He's struggled the most with bench so that's not very impressive
Jose Davis
Im squatting on adidas powerlifts atm, and I saw someone near me selling old ass adidas ironwork3 for 30euros; should I get them?
John Thompson
Finally lost your virginity?
Colton Brown
any of u done or seen the "championship" program by chad wesley smith?
Does anyone else roll the bar out and back to their shin in between every rep at deadlifts? I feel like I might ruin some of the intensity by taking 2 seconds between each rep, but I feel like it allows me to get tighter
Ethan Smith
>Wearing camouflage >Then wearing bright red arm bands with cammo >Wearing a bright red shemagh with cammo
I spend more than 5seconds at the bottom to put everything tigh again
Carter Thomas
I do that.
Colton Taylor
Only because I'm wearing a suit. It's stupid in raw.
Benjamin Foster
yes but it fucks up my form and i need to stop
Jacob Ortiz
Alright, so the consensus is that its common, but should be avoided
Asher Peterson
I am extremely offended by this Speaking of tomato, I've been away for the past 3 days, have there been any interesting developments?
I bench 6x100 kg. But I'm the retard who only pressed until recently, and my bench was like 1x80 two months ago so it's ok. I mean it's not ok but it's more ok than it would be if it weren't ok.
