Beginner programs edition
>bro tier (try hard and have sex)
-Starting strenght
-SS PPFST version
-gzcls
-5/3/1 for beginners
-pltw beginner program
-reddit beginner ppl
-coolcicada and ivasour stuff
>Useless
-greyskull, specially 275lbs squatting redditor author version
-Stronglifts
-whatever retardation you write on your own as a beginner
-betadestiny boxsquat fuckery
*All beginner programs work because of noon gains, just squat, bench, press and deadlift and add 5lbs per session
APPROVED INTERMEDIATE to ADVANCED PROGRAMS
>Bro Tier (trying hard, having sex, loving life required)
5th Set (great for late intermediates)
5/3/1 (read 2nd Edition, then Beyond or Forever)
-- 531 with FSL/SSL 5x5 (moron proof)
-- 531 1000% Awesome (for early Intermediates)
-- Beyond 531 (training maximally for strength)
-- Leviathan (heavy single every session)
-- 531 for Hardgainers (hypertrophy)
-- Build the Monolith (hypertrophy)
-- Boring But Big (hypertrophy)
-- 351 for Powerlifting
-- Coffinworm (great for strength)
-- Advanced 531 (simple and great for strength)
Westside for Skinny Bastards
Madcow Intermediate (great for early intermediates)
Destroy the Opposition (J. Lewis)
Cube Kingpin
The Cube (+ Predator)
Conjugate (max effort + dynamic + repetition)
Spotoshot (bench only)
Texas Method 4-day Split Model from PPST.
Juggernaut Method 2.0 (a more periodized 5/3/1)
>Nerd Tier (must have high IQ)
RTS Generalized Intermediate
RTS Emerging Strategies
Nuckols Average to Savage
Nuckols 28 Free
GZCL
TSA 9 Week
HLM (Heavy Light Medium)
Blevins Skynet AI
Juggernaut AI
Sheiko (for meet prep, don't break your dick)
>Meme Tier (might work if you love memes)
Hepburn x Sheiko Blend (Tan Slacks blog)
Candito 6 Week
Texas Method 3-Day
Texas Method Trappy Version (homo)
The Bridge
Smolov Jr.
Bulgarian/Bugenhagen Method
Slavic Swole
nSuns 5/3/1 (written by a 1200 lb totaling Redditor)
Hepburn "Power and Pump"
Programming 2 Win (by Jack Black)
>Optimal Tier (for gay, contrarian nerds)
Barbell Medicine
>Retard Cuck-Tier
PH3 (need a tourniquet to choke yourself, and it has a 100% injury rate)
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
greyskull is fine for a beginner. any program is. it is fantastically difficult to fuck up beginner programming
Trying to decide if to do jugg ai
who the fuck goes to the gym just to do two exercises things at rpe 6? why is it like this
Threadly, but non-spamming, reminder for you unlifting user CHODEs to post body/lifts and get a trip. But only if you have at least one of
>A squat greater than 2.5x bodyweight AND 500 lbs
>A CONVENTIONAL deadlift greater than 2.5x bodyweight AND 500 lbs
>A bench press greater than 1.5x bodyweight AND 300 lbs
>A Standing The Press(ᵗᵐ) greater than 1x bodyweight AND 200 lbs
>A body fit won't think looks like shit (good fucking luck)
Otherwise, stop LARPing, stop giving "advice" like you have half a clue what you're talking about, stop posting altogether, bring your ass to the gym, and try harder.
LIST OF PLG APPROVED ACRONYMS/INITIALISMS (post, but don't spam, in every thread)
>GDE (Genetic Dead End)
Exercise low-responder. High injury rate, no sports background, weak willed.
>GAYS (Gay Aylien Skull)
Weak bone structure, mouth breather. Wastes time trying to be strong. Jewey faced and mad, but harmless.
>CUCC (Cuckold Uninjured Crying Canadian)
Identify as injured, without medical diagnosis. Trans-herniated. Purposely do self-destructive programs like PH3, Smolov, etc. They wanted an excuse to quit.
>VOLEM (Voluntary Evermediate)
Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.
>BONER (Bench Only No Effort Retard)
Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.
>CHODE (Communist Homo Of Dick Eating)
Angry, godless little postmodernists who secretly loathe strong, masculine men who won't fuck their boybutt. Some transition into ugly rat faced pedos, others defend said CHODES. Also known as PHAGs (Projecting Homo Ass Goblins)
>TCHAD (Tries Consistently Hard All Day)
The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.
>UFO (Under Fed Organism)
Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.
>user (Anonymous Nard Obtusely Nattering)
A noodlebuilt little wuss of a human. Hobbies include LARPing as someone who actually lifts and not posting body/lifts. Can be safely disregarded in all matters.
>SUMO (SUbhuman MOron)
Too stupid and/or genetically deficient to just bend over and pick something up. Copes through a combination of clowning half reps and eating butt.
There's my little bitch with his pasta. Still refusing to train bench?
SS and SL are practically the same routine though
When I started lifting, me and 3 of my buddies switched from ss to greyskull for a shortwhile because we were tired of squatting so much, we got weaker on all of our lifts after a month or so and hopped back on ss, one friend that actually started with greyskull took literally thrice as long to progress than us when we started with ss.
Greyskull is garbage that tries to fix something that isnt broken
>Conventional
Ayyy lmao im fucked, just switched to asseater and never looking back
>PLZ ACKNOWLEDGE ME, SENPAI
Hank, this is embarrassing us both. Either post body/lifts to embarrass only yourself, or pipe down and go to the gym.
Theres nobody named hank? You think this makes the swaths of anons that cant stand you less relevant?
SS is great I agree
Is it ok to have some curvature in the upper back when deadlifting?
Also if I start Texas Method after coming from SL, is it ok to sub Pendlay Rows for Power Cleans?
No they fucking aren't. SL introduces 5x5 well before the trainee needs to do it. Medhi (the shitskin who wrote) also subs in rows instead of cleans, reducing novices ability to progress in deadlift. Cleans also improve work capacity more than row, which you need in such a low frequency 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".
bench. press. is. king.
Pretty much. Good fucking luck doing 75 reps of squats a week @rpe8-9
It also tells you to start with the bar, which is fucking retarded
Just because you do sets of 5 and squat x3 a week on each program doesn't mean they're the same shit
>Is it ok to have some curvature in the upper back when deadlifting?
yes
>Also if I start Texas Method after coming from SL, is it ok to sub Pendlay Rows for Power Cleans?
yes
>Cleans also improve work capacity more than row, which you need in such a low frequency program.
What do you mean?
Rice rlog
THIS is who you're talking to btw. see why he's such a little shit that NOBODY likes? i'm not even kidding, he really is this much of a fucking disaster.
The upper back naturally has some curve to it. However, if you have more curve than you naturally do, you should avoid it as a general rule. The thoracic spine is less likely to get disc injuries, but if you get one you're really fucked.
Thanks, noted
I like him more than you, shitstain
lmao nigga looks like a cuck bitch version of one of the 7 dwarfs
t. faggot trip who turned his tripcode off. keep it off and go kill yourself, retard.
Cleans are better at conditioning you for heavy squats and deads as you progress in your training, whereas rows aren't that taxing. Sure, they work your back hard, but so do cleans.
In other words, cleans double as GPP and deadlift assistance.
Nah. I don't trip or avatar like you, you insecure, unoriginal, low effort faggot.
How do you do a 4x6 sets x reps at a given RPE?
Your first 1x6 RPE 7 might be fine at 80kg but the next one could turn into an RPE 8 at the same weight x reps
How the fuck does RPE work in this context?
Bobby refuses to clean his room and train bench. How will you ever become man?
>miss a meal due to a work deadline yesterday
>go in today gunning for 3 sets of 10 reps at 70% on bench
>hit first two sets barely
>fail 3rd set at 9th rep
>Barely have it in me to hit accessories
>Fail to hit usual volume in same number of sets I usually do on some of them
This doesn't even happen when I go in on 4 hours of sleep, eat 3.5k instead of my usual 5k and suddenly Im weak as a twink. Food boys, it is the ey.
>mfw he projects his shortcomings hard and then shits his pants like a little bitch when you call him out
>He has a folder dedicated to smug nip chink shit just for trying to farm you's, like a true insect from the far east
?????
>get first real gf
>thought dating was all about romance and kisses and cuddles and stuff
>find out all getting a gf really means is finding someone you want to have sex with and has a similar work / life schedule
tl;dr lol. keep shitting your pants so we can keep laughing at you ya fucking retard.
Keep wasting your life with the same tired, generic copypasta while your tiny gay ricedick atrophies into uselessness.
Just think, those 5 questions marks were 5 times you and Bobby could have been benching.
Threadly reminder for figgot to just shave it bro
High test
But reddit said SS was shit
Then he'll just be a bald soiboi with a shit bench.
>smelly manlet retard is STILL shitting his pants
i definitely touched a sensitive spot lmao
As opposed to a balding soiboi with a shit bench?
>this is an actual trip in /plg/
I’m still a novice but I made my best size/strength gains on Greyskull. When I messed around with Hepburn and 531, I feel like I got smaller and weaker.
Of course, I did add a lot of little shit to the GSLP that he recommends - frequency method push-ups, random accessories, fasted walking etc. I do agree that it’s probably not a great powerlifting program...more like an all purpose, well rounded human being program.
imagine shitting your pants as hard as this little bitch is lmao
Bobby you've forgotten your trip
You realize it’s a bot right?
>Well rounded human being program
What does that even mean? Specificity is the key to success in any area.
Greyskull has made weaker literally everyone that I know that has ran it, including myself
Just realized I forgot candito LP
That one is fucking trash too.
>t. Sub 1200 total
Post meet blog: hit my qualifying total for regionals next year and scratched my 2nd and 3rd squat and dead. Hit bench 160 and 167.5 but failed 172.5 when my injured oblique gave out during the extremely long grind and the bar travelled the other direction. Oh regardless, mission accomplished and nothing seems to have herniated or gotten much worse. Time to rehab for the next bit
nope. not a bot, dumb shit. honestly, that's a real pathetic way to cope. consider something else.
tl;dr. nobody cares, faggot. kys.
That's a very aggressive response user, are you upset that an injured balding manlet out-benches you?
You can tell the lack of Islet as there's an inverse relationship with his posting and amount of roideroo posting
>faggot midget is desperate for a response
no surprise there lol
Post your 110kg bench user, it's okay, we'll try not to laugh
>Faggot midget
No need to project your repressed identity on others
Good job dude, hoping for you to have a speedy recovery
>faggot midget thinks his 110kg bench is impressive
>faggot midget thinks a 6'5" stallion like me will take him seriously
There were some crazy equipped squats and benches there, damn. One guy had three different shirts, one for each attempt. Can't remember the numbers but there was like a 550lbs bench or something from this old dude, was entertaining to watch
>Illiterate retard won't post mediocre bench
Wow color me surprised
>the diaper shitting faggot midget is STILL sperging out
just as bad, if not worse, than a tripfag to be honest family
>Different shirt for each attempt
That's extra as fuck lmao. Actually quite impressive given that they were each either tighter than the last, or at minimum, less broken in. I can't imagine getting progressively tighter shirts on and seated properly in between attempts in comp, would be crazy difficult
>Theres nobody named hank?
>He ended his declarative statement with a question mark, like a bitch
lmao Hank so SHOOK he can't even hide it behind text.
>Spending this much time obsessing over every webm I post
Hank, if you put this much effort into lifting you might actually be able to lift what I can.
You low key SHOULD shave it, though
>autist complaining about another autist's behavior
update your reaction image folder too. you post that pic like once a thread
i love the website for greyskull claiming it is a periodized program because of the amrap set.
like 2 sets of 5 and 1 set of 10 is "high volume" compared to 3x5
>Insulting my reaction folder
yes
he's a delusional faggot that literally hallucinates that everybody who calls him out on it is one person who doesn't even exist. he really is that insecure and demented. it's kind of sad, but then you see what a hideous sack of shit he is and then you just laugh about it.
The amrap set might be one of the worst parts of the program imo.
It might be very good if youre still lifting submaximal weight in your first month or so in the sense that it can help adjust the load. But if youre at the point (the great majority of your lp) were getting 5 reps is hard as hell then going for an amrap set AFTER you grinded the fuck out of 2 sets of five will just fucking destroy you for no real benefit.
You actually made gains on that program? Imo, its too complex for a novice and has you lift heavy too unfrequently.
My knees hurt
Try sucking dick laying or sitting down too.
sucking dick is done on the knees though
hang yourself, retard
>bro tier (try hard and have sex)
does this mean i have to have sex to for these or does it mean it will help me have sex?
Have sex
i am trying bro
When I did it, my amrap sets would usually be x5 while pushing new maxes, and only after a "stall" (failure to get 5 reps) and subsequent deload would the armap set jump up to 10+ reps. By the time I'd worked back up to the weight I'd previously missed 3x5 on, I'd be getting an amrap set of 6 or 7. If anything the program throttles progression to slightly slower than it might otherwise be, because a beginner could probably come back and get 3x5 within 1 or 2 workouts after initially failing to do so, which is less time than it takes to work back up in +5 lb jumps after a 10-15% deload.
Mfw found out this week i have both a herniated disc and a hernia in my ab area( umbilical or something). Finally understood why my numbers platead for deadlift. Squat was going up slower too.rly depressed i might be done for life.
how did you find out and what is your numbers?
Why do you wierdos hurt yourselves for fun?
Why can’t you just lift normally like Chad?
Physician and physio for the disc issue. The ab issue is self diagnosed. When i do ab wheel i feel a ripping sensation in my middle ab area, and a bumb is showing up. Ive been able to do paused reps for ab wheels on knees for sets of 20 in tha past and no pain. Now it feels like its gonna rip after 1 rep.
My numbers before and during the injury were:
407lbssquat atg, 425lbsx8 (rpe9)dl and 275lbsx2 paused bench. All on calibrated plates and at 178 bw. Im honeslty super depressed ever since i cant dl and squat.
The pain reminds me I'm still alive
>Im honeslty super depressed ever since i cant dl and squat.
Understandable. I think hernias are super fast and easy to fix. 2 months after operation you are good to lift again
For the stomach one or disc one?
stomach.
Disc issues just goes away on its own once you have the right approach to them.
?
Even if the stomach one isnt super advanced, will they operate, because i read that no matter what eventually they get really bad.
>i have both a herniated disc and a hernia
imagine being such a weak, GDE shitter that you actually rack up these kinds of injuries. i mean.. yikes. that's REALLY fucking embarrassing.
Lmao, imagine making fun of a person's misery on a online pedophile forum. Thats chad af
t. weak, GDE shitter violently shitting his pampers. cope harder, limp dick.
Not all hernias need to be operated, some heal on their own i think. They prefer operating them before they get to bad as you can die from complications of hernias. Go to a doctor. Check out barbell medicine regarding your disc issue
you are replying to someone that is so misserable that the only way they can interact with other people is trough shit slinging. Just ignore instead of giving them the satisfaction of a reply
Thanks. I got an appointment the 27th. Fingers cross they can operate soon.
Yeah i figured. Thanks for the advice tho
strong projection detected. guess how i know you're a weak GDE faggot as well?