ItalianStallion21

/plg/ OP 2020

Mar 14th, 2020 (edited)
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  1. /plg/ Last Updated 12/3/2020
  2.  
  3. This pastebin is the main paste. It has everything in it (except Conjugate programming/articles, which is a totally separate pastebin but is also linked in here). However, looking at all of this can be difficult to work through. I have made separate pastebins to make access easier for everyone.
  4.  
  5. ---------------------------------------------------------------------------------------------------------------------------------------
  6. DROPBOX AND GOOGLE DRIVE PASTEBIN (has all reading material necessary for a variety of programs and activities)
  7. https://pastebin.com/3Fnfsjhe
  8.  
  9. VIDEOS, ARTICLES, AND WEBSITES PASTEBIN (links to various sites, channels, videos to help with different things)
  10. https://pastebin.com/FiJcQigu
  11.  
  12. Q and A + PROGRAMS FOR NOVICES/INTERMEDIATES PASTEBIN (Has the Q and A for novices/ and a list of intermediate-advanced programs)
  13. https://pastebin.com/45vue22R
  14.  
  15. CONJUGATE PASTEBIN
  16. https://pastebin.com/hwpZANaT
  17.  
  18. ACTIVE TRIP PR PASTEBIN (Should be updated weekly)
  19. https://pastebin.com/xqFCG4t9
  20.  
  21. INACTIVE TRIP PR PASTEBIN (WIP)
  22. https://pastebin.com/pNxEB9Fz
  23.  
  24. ---------------------------------------------------------------------------------------------------------------------------------------
  25. Strengthlevel https://strengthlevel.com/ - see how strong you are / one rep max calculator
  26.  
  27. What exercise does what? - http://www.exrx.net/Lists/Directory.html
  28.  
  29.  
  30. DROPBOX AND GOOGLE DRIVES OR PROGRAMS AND READING MATERIAL
  31.  
  32. Bobby's All in One Link - https://drive.google.com/drive/folders/1PoznVa-h06xTYWJFZ89XInFWrFG4GNbn
  33.  
  34. Biomechanics, Exercises, Form, & Injury Prevention Care - https://www.dropbox.com/sh/zmxdkcs05oykzfe/AADP1zNowJ_9fduLDMtwGe72a?dl=0
  35. Bodybuilding - https://www.dropbox.com/sh/7eknm0mwtsrmbgb/AAANvYu2xrpV858Uc0LiZYJea?dl=0
  36. Diet-Nutrition-Supplementation - https://www.dropbox.com/sh/fsu3sc9meh2bfbd/AAAmixMCO3MoI7W186bTnJMka?dl=0
  37. General Fitness - https://www.dropbox.com/sh/hjs3d0r3ovfhudb/AADs_i8UDeJa7Ku6MZ_pfMRQa?dl=0
  38. Plyometrics - https://www.dropbox.com/sh/jb37g2kv4rs76b7/AABjssA98Ue__uMDt0h2BnA0a?dl=0
  39. Programs (365 strong, 5th set, Sheiko, etc) - https://drive.google.com/folderview?id=14ciUaYHzApCxOYjC_OJaF9au0BIp5ieK
  40. Sports Training & Conditioning - https://www.dropbox.com/sh/38ztx8cixdrtq7b/AABT_-rTvjyEvE_K-BHmyUaoa?dl=0
  41. Steroids & PEDs - https://drive.google.com/folderview?id=1-2Cc5LqqhuF25HRlFjrRtffxIC79Offz (Being remade)
  42. Strength Training & Programming - https://www.dropbox.com/sh/2g2b6nmdqydstpc/AAC7FehPOIKGT-l9l3Avnjf3a?dl=0
  43. Stretching - https://www.dropbox.com/sh/3n4pexju31uu7k1/AACyJnL4E-LwBRx1oeUCfugea?dl=0
  44. Strongman - https://www.dropbox.com/sh/qsilv3ip6kx28oy/AACmwM-pgiwO2gaJ9bX7CHLta?dl=0
  45. Weight Loss - https://www.dropbox.com/sh/m3y0ov9doz1sz2r/AADO9XKxhs8PBvvXEiqeZjDsa?dl=0
  46.  
  47.  
  48. BEGINNER STRENGTH PROGRAMS
  49.  
  50. SS - https://startingstrengthmirror.fandom.com/wiki/FAQ:The_Program (For a complete guide read the book found in the links below)
  51.  
  52. SL - http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  53.  
  54. FAQs:
  55.  
  56. >What should I do after SS/SL/Novice Programming?
  57. Here is a basic list of what you can do for different aspects. Please note all these routines do have reading material related to them please look in the pastebin to find the related content so you do the program right. Some of these programs might border on “advanced” programming, but if you aren’t a total GDE you can manage.
  58.  
  59. >Current Recommended Programming:
  60. Conjugate - read the OP/pastebin
  61.  
  62. >General Programs
  63. 5/3/1
  64. TM
  65. Madcow
  66.  
  67. >5/3/1
  68. Not recommended by many, arguably a template more for “early-advanced” lifters, here are some that are not total waste of time.
  69. 5/3/1 Building the Monolith (Hypertrophy)
  70. 5/3/1 Coffinworm (Possible meet prep routine)
  71. 5/3/1 Leviathan (Strength, lots of small rep sets)
  72. 5/3/1 Boring but Big (Bobby says it sucks, combination of size + strength allegedly)
  73.  
  74. >Texas Method
  75. Read, no seriously READ, Practical Programming for Strength Training 3, Texas Method pt.1 and Texas Method Advanced, with The Barbell Prescription being optional to lifters under 40
  76.  
  77. >Madcow
  78. Can be found on the stronglifts website. Extremely popular, seems less trashed on then TM and 5/3/1.
  79.  
  80. >I want programming that is not any of the above
  81. Conjugate (Kingjugate)
  82. Sheiko
  83. 5th Set
  84. Candito 6 Week
  85. Greg Nuckols 28 Free Programs
  86. Juggernaut Method 2.0
  87. Nuckols Average to Savage 2
  88.  
  89. >I want someone to do the programming for me
  90. Blevins Skynet AI
  91.  
  92. >Developing your own programming templates
  93. PHUL
  94. PHAT
  95. Conjugate
  96. PPLPPLX (not recommended)
  97.  
  98. >I want to train like a strongman
  99. Conjugate
  100. JV Askem Strongman Periodized Program
  101. Check liftvault for more
  102.  
  103. >I am interested in trying olympic lifting
  104. Ask Caladan
  105. Conjugate
  106.  
  107. >Bench Specialized Programming
  108. Spotoshot
  109. *Smolov Jr.*
  110. 28 Free
  111.  
  112. >Squat Specialized Programming
  113. *Smolov Jr/Regular*
  114. Super Squats (does have full body work in it)
  115. 28 Free
  116.  
  117. >Deadlift Specialized Programming
  118. Coan-Philipi
  119. 28 Free
  120. Leeman's PROM Deadlift Program
  121. MagOrt Deadlift program
  122.  
  123. *Smolov Jr. is similar to PH3 (not listed). While you will make gains on it, it is extremely likely you will be injured and feel extremely fatigued during the duration of the program. If you want to run it, it is entirely up to, however it is recommended you find another alternative. Ask in the general before you run it.
  124.  
  125. Q: When can I start using a belt?
  126. A: Whenever you want
  127.  
  128. Q: Do heeled shoes help?
  129. A: Yes, with high bar squats and benching (if the fed you are lifting in makes you keep your heels on the ground when you bench)
  130.  
  131. Q: How do I know if I'm beginner/int/advanced?
  132. A: Use strstd or strengthcalc for a rough estimation and length of time lifting. Keep in mind strstds is more for the general gym population and is a little low if you compete/regularly lift with people who train for strength/power
  133.  
  134. Q: When should I change programs?
  135. A: When the one you're on stops working or training starts to interfere with other aspects of your life in a negative manner
  136.  
  137. Q: My grip keeps slipping on deadlifts, what can I do to fix it?
  138. A: Are you using mixed grip and/or chalk? If not, mixed grip and chalk.
  139.  
  140. Q: I'm using mixed grip and chalk on my deadlifts and still have grip problems, help me.
  141. A: Plate pinches, static holds (double overhand), hub-style pinch grip. Anything that helps with pinch grip. Crushers are okay if you hold them. Dave Tate likes using binder clips to work on the pinky.
  142.  
  143. Q: I like to do cardio, will it kill my gains?
  144. A: No. Just don't go crazy (like cross country training). Pushing a prowler around or swinging a kettlebell never hurt anyone. You may need to eat more to compensate.
  145.  
  146. Q: I want to cut, but I'm afraid it will kill my gains, will it?
  147. A:After a while yes. The fatter and newer you are to lifting the less cutting will affect you at first.
  148.  
  149. Q: When should I compete/am I strong enough to compete?
  150. A: Yes, whenever you want. It's good experience.
  151.  
  152. Q: Where should I compete?
  153. A: Find a local meet on http://www.powerliftingwatch.com/
  154.  
  155. Q: It's my first meet what should I do?
  156. A: Make sure you know the commands (they're different for every federation), know your openers, and bring plenty of food/drinks to the meet
  157.  
  158. Q: What's a powerlifting meet like?
  159. A:It's similar to a track/swimming meet
  160.  
  161. Q: What should my openers be?
  162. A: In general you want to keep your openers conservative. Pick something that you can hit for an easy triple (80-85%) in the gym. Opening too heavy is the #1 cause of bombing out in a meet.
  163.  
  164.  
  165.  
  166.  
  167. VIDEOS ON BIG 3, ACCESSORIES, BANDS, MOBILITY, ETC
  168.  
  169. Squat Videos:
  170. https://www.youtube.com/watch?v=QhlNbTsvxbE Juggernaut - High/Low Bar Squats
  171. https://youtu.be/U5zrloYWwxw Duffin - How to Squat
  172. https://www.youtube.com/watch?v=DsXj2fQ4uow Ed Coan - How to squat -
  173. https://youtu.be/fU2gjpPcs_Y Juggernaut - Leg vs Back Strength in Squats
  174. https://youtu.be/uGyuMqNVC-U Juggernaut - Foot Pressure and Knee Movement in the Squat
  175.  
  176. Bench Videos:
  177. https://youtu.be/F5kB94frA5U Bell - How to bench press
  178. https://youtu.be/ily2X9LCEfg Duffin - Lat involvement in benching
  179. https://www.youtube.com/watch?v=hZPYTIPb2To Spoto - How to Bench Press
  180. https://youtu.be/gogSX3fYEj4 - Mendelson body drive in bench
  181. Deadlift Videos:
  182. https://www.youtube.com/watch?v=oiDczs9j75E Duffin – How to deadlift
  183. https://www.youtube.com/watch?v=xxFpHWEi6UE Coan – Conventional Deadlift
  184. https://www.youtube.com/watch?v=edBFYfRVguo Pollack – Deadlift Tips
  185.  
  186. Sumo Deadlift Video:
  187. https://www.youtube.com/watch?v=lDt8HwxVST0 Coan – Sumo deadlift
  188.  
  189. Bands:
  190. https://www.youtube.com/watch?v=3PM9_MwlK2Q Wenning – Bands
  191. https://www.youtube.com/watch?v=nEdcaD0bkqQ EliteFTS - Band movements
  192. https://youtu.be/pjeudmtmEU4 - Meadows - At Home "8" Exercise High Intensity Band Push Workout
  193.  
  194.  
  195. Assistance for the big 3
  196. https://youtu.be/ACQizQOvLb8 Wenning - Box Squats
  197. https://youtu.be/-febRoO0gG0 Coan – Squat and Deadlift Assistance
  198. https://youtu.be/mTxOBkKDkzs JM Blakeley - The JM Press
  199. https://youtu.be/ExL0-gJcUbs Alshrue – Row Variations
  200.  
  201. Mobility, Stability, Stretching, etc
  202. https://youtu.be/2ZGQ97fmmcM Duffin - Copenhagen Abduction Drill
  203. https://youtu.be/Gvah8cWNkg8 Duffin - Tactical Frog
  204. https://youtu.be/5avcuX4-wMI Duffin - Hip Impingment, Hip Stability, & Lat Engagement
  205. https://youtu.be/e8JaC9SVQZs Duffin - Hip Airplane
  206. https://youtu.be/7dT4KHtMM-A Athlean-x - Flexibility Drills
  207. https://www.youtube.com/watch?v=EN6HAheRHYQ – Duffin – Warmup Squats/Deads
  208. https://www.youtube.com/watch?v=YGglqs8YstU Meg Squats – Lower body mobility
  209. https://www.youtube.com/watch?v=LAkV4fXwu8A Cohen – Ankle Mobility
  210. https://www.youtube.com/watch?v=-ZXda1OqV4Q Cohen – Hip mobility
  211. https://www.youtube.com/watch?v=kL3cIDFUafU AthleanX – Rotator Cuff Stretch
  212. https://www.youtube.com/watch?v=KBLsNbolr_c AthleanX – Shoulder Stretches
  213. https://www.youtube.com/watch?v=SV7l1sfEmO0 AthleanX – Chest Stretches
  214. https://www.youtube.com/watch?v=yAvpW_zKJmI AthleanX – Tricep Stretches
  215. https://www.youtube.com/watch?v=6V5tSn9oEJg AthleanX – Lat Stretches
  216. https://www.youtube.com/watch?v=BEAc-Ds7zJw AthleanX – Tight Hips
  217. https://www.youtube.com/watch?v=g70Jq2NjQwY AthleanX – Hip Stretch
  218.  
  219. Identifying and Fixing Weaknesses in S/B/D
  220. https://www.youtube.com/playlist?list=PL1rSl6Pd49ImCV79qUN3Lr2WRByCAlZsE
  221.  
  222.  
  223. -------------------------------------------------------------
  224. Useful Links
  225. https://liftvault.com/ (has many different programs available in it)
  226.  
  227. Texas Method - https://startingstrengthmirror.fandom.com/wiki/The_Texas_Method
  228.  
  229. Madcow - http://stronglifts.com/madcow-5x5-training-programs/
  230.  
  231. 5/3/1 - http://blackironbeast.com/5/3/1/calculator
  232.  
  233. Sheiko - https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/
  234.  
  235. Smolov JR - http://joshmahony.com/weights/smolov_jr.php
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