/plg/ OP 2020

/plg/ Last Updated 5/18/2025

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.

---------------------------------------------------------------------------------------------------------------------------------------
DROPBOX AND GOOGLE DRIVE PASTEBIN (has all reading material necessary for a variety of programs and activities)
https://pastebin.com/3Fnfsjhe

VIDEOS, ARTICLES, AND WEBSITES PASTEBIN (links to various sites, channels, videos to help with different things)
https://pastebin.com/FiJcQigu

Q and A + PROGRAMS FOR NOVICES/INTERMEDIATES PASTEBIN (Has the Q and A for novices/ and a list of intermediate-advanced programs)
https://pastebin.com/45vue22R (Pastebin no longer works)

CONJUGATE PASTEBIN
https://pastebin.com/hwpZANaT

ACTIVE TRIP PR PASTEBIN (Should be updated weekly)
https://pastebin.com/xqFCG4t9

INACTIVE TRIP PR PASTEBIN (WIP)
https://pastebin.com/pNxEB9Fz

---------------------------------------------------------------------------------------------------------------------------------------
Strengthlevel https://strengthlevel.com/ - see how strong you are / one rep max calculator

What exercise does what? - http://www.exrx.net/Lists/Directory.html


DROPBOX AND GOOGLE DRIVES OR PROGRAMS AND READING MATERIAL

Bobby's All in One Link  - https://drive.google.com/drive/folders/1PoznVa-h06xTYWJFZ89XInFWrFG4GNbn

Biomechanics, Exercises, Form, & Injury Prevention Care - https://www.dropbox.com/sh/zmxdkcs05oykzfe/AADP1zNowJ_9fduLDMtwGe72a?dl=0
Bodybuilding - https://www.dropbox.com/sh/7eknm0mwtsrmbgb/AAANvYu2xrpV858Uc0LiZYJea?dl=0
Diet-Nutrition-Supplementation - https://www.dropbox.com/sh/fsu3sc9meh2bfbd/AAAmixMCO3MoI7W186bTnJMka?dl=0
General Fitness - https://www.dropbox.com/sh/hjs3d0r3ovfhudb/AADs_i8UDeJa7Ku6MZ_pfMRQa?dl=0
Plyometrics - https://www.dropbox.com/sh/jb37g2kv4rs76b7/AABjssA98Ue__uMDt0h2BnA0a?dl=0
Programs (365 strong, 5th set, Sheiko, etc) - https://drive.google.com/folderview?id=14ciUaYHzApCxOYjC_OJaF9au0BIp5ieK
Sports Training & Conditioning - https://www.dropbox.com/sh/38ztx8cixdrtq7b/AABT_-rTvjyEvE_K-BHmyUaoa?dl=0
Steroids & PEDs - https://drive.google.com/folderview?id=1-2Cc5LqqhuF25HRlFjrRtffxIC79Offz (Being remade)
Strength Training & Programming - https://www.dropbox.com/sh/2g2b6nmdqydstpc/AAC7FehPOIKGT-l9l3Avnjf3a?dl=0
Stretching - https://www.dropbox.com/sh/3n4pexju31uu7k1/AACyJnL4E-LwBRx1oeUCfugea?dl=0
Strongman - https://www.dropbox.com/sh/qsilv3ip6kx28oy/AACmwM-pgiwO2gaJ9bX7CHLta?dl=0
Weight Loss - https://www.dropbox.com/sh/m3y0ov9doz1sz2r/AADO9XKxhs8PBvvXEiqeZjDsa?dl=0


BEGINNER STRENGTH PROGRAMS

SS - https://startingstrengthmirror.fandom.com/wiki/FAQ:The_Program (For a complete guide read the book found in the links  below)

SL - http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

FAQs:

>What should I do after SS/SL/Novice Programming?
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.

>Current Recommended Programming:
Conjugate - read the OP/pastebin

>General Programs
5/3/1
TM
Madcow

>5/3/1
Not recommended by many, arguably a template more for “early-advanced” lifters, here are some that are not total waste of time.
5/3/1 Building the Monolith (Hypertrophy)
5/3/1 Coffinworm (Possible meet prep routine)
5/3/1 Leviathan (Strength, lots of small rep sets)
5/3/1 Boring but Big (Bobby says it sucks, combination of size + strength allegedly)

>Texas Method
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

>Madcow
Can be found on the stronglifts website. Extremely popular, seems less trashed on then TM and 5/3/1.

>I want programming that is not any of the above
Conjugate (Kingjugate)
Sheiko
5th Set
Candito 6 Week
Greg Nuckols 28 Free Programs
Juggernaut Method 2.0
Nuckols Average to Savage 2

>I want someone to do the programming for me
Blevins Skynet AI

>Developing your own programming templates
PHUL
PHAT
Conjugate
PPLPPLX (not recommended)

>I want to train like a strongman
Conjugate
JV Askem Strongman Periodized Program
Check liftvault for more

>I am interested in trying olympic lifting
Ask Caladan
Conjugate

>Bench Specialized Programming
Spotoshot
*Smolov Jr.*
28 Free

>Squat Specialized Programming
*Smolov Jr/Regular*
Super Squats (does have full body work in it)
28 Free
Sika RTA

>Deadlift Specialized Programming
Coan-Philipi
28 Free
Leeman's PROM Deadlift Program
MagOrt Deadlift program

*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.

Q: When can I start using a belt?
A: Whenever you want

Q: Do heeled shoes help?
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)

Q: How do I know if I'm beginner/int/advanced?
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

Q: When should I change programs?
A: When the one you're on stops working or training starts to interfere with other aspects of your life in a negative manner

Q: My grip keeps slipping on deadlifts, what can I do to fix it?
A: Are you using mixed grip and/or chalk? If not, mixed grip and chalk.

Q: I'm using mixed grip and chalk on my deadlifts and still have grip problems, help me.
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.

Q: I like to do cardio, will it kill my gains?
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.

Q: I want to cut, but I'm afraid it will kill my gains, will it?
A:After a while yes. The fatter and newer you are to lifting the less cutting will affect you at first.

Q: When should I compete/am I strong enough to compete?
A: Yes, whenever you want. It's good experience.

Q: Where should I compete?
A: Find a local meet on http://www.powerliftingwatch.com/

Q: It's my first meet what should I do?
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

Q: What's a powerlifting meet like?
A:It's similar to a track/swimming meet

Q: What should my openers be?
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.




VIDEOS ON BIG 3, ACCESSORIES, BANDS, MOBILITY, ETC

Squat Videos:
https://www.youtube.com/watch?v=QhlNbTsvxbE Juggernaut - High/Low Bar Squats
https://youtu.be/U5zrloYWwxw Duffin - How to Squat
https://www.youtube.com/watch?v=DsXj2fQ4uow Ed Coan - How to squat -
https://youtu.be/fU2gjpPcs_Y   Juggernaut - Leg vs Back Strength in Squats
https://youtu.be/uGyuMqNVC-U Juggernaut - Foot Pressure and Knee Movement in the Squat

Bench Videos:
https://youtu.be/F5kB94frA5U Bell - How to bench press
https://youtu.be/ily2X9LCEfg Duffin - Lat involvement in benching
https://www.youtube.com/watch?v=hZPYTIPb2To  Spoto - How to Bench Press
https://youtu.be/gogSX3fYEj4 - Mendelson body drive in bench
Deadlift Videos:
https://www.youtube.com/watch?v=oiDczs9j75E Duffin – How to deadlift
https://www.youtube.com/watch?v=xxFpHWEi6UE Coan – Conventional Deadlift
https://www.youtube.com/watch?v=edBFYfRVguo Pollack – Deadlift Tips

Sumo Deadlift Video:
https://www.youtube.com/watch?v=lDt8HwxVST0 Coan – Sumo deadlift

Bands:
https://www.youtube.com/watch?v=3PM9_MwlK2Q Wenning – Bands
https://www.youtube.com/watch?v=nEdcaD0bkqQ EliteFTS - Band movements
https://youtu.be/pjeudmtmEU4 - Meadows - At Home "8" Exercise High Intensity Band Push Workout


Assistance for the big 3
https://youtu.be/ACQizQOvLb8 Wenning - Box Squats
https://youtu.be/-febRoO0gG0 Coan – Squat and Deadlift Assistance
https://youtu.be/mTxOBkKDkzs JM Blakeley - The JM Press
https://youtu.be/ExL0-gJcUbs Alshrue – Row Variations

Mobility, Stability, Stretching, etc
https://youtu.be/2ZGQ97fmmcM Duffin - Copenhagen Abduction Drill
https://youtu.be/Gvah8cWNkg8 Duffin - Tactical Frog
https://youtu.be/5avcuX4-wMI  Duffin - Hip Impingment, Hip Stability, & Lat Engagement
https://youtu.be/e8JaC9SVQZs  Duffin - Hip Airplane
https://youtu.be/7dT4KHtMM-A Athlean-x - Flexibility Drills
https://www.youtube.com/watch?v=EN6HAheRHYQ –  Duffin – Warmup Squats/Deads
https://www.youtube.com/watch?v=YGglqs8YstU Meg Squats – Lower body mobility
https://www.youtube.com/watch?v=LAkV4fXwu8A Cohen – Ankle Mobility
https://www.youtube.com/watch?v=-ZXda1OqV4Q Cohen – Hip mobility
https://www.youtube.com/watch?v=kL3cIDFUafU AthleanX – Rotator Cuff Stretch
https://www.youtube.com/watch?v=KBLsNbolr_c AthleanX – Shoulder Stretches
https://www.youtube.com/watch?v=SV7l1sfEmO0 AthleanX – Chest Stretches
https://www.youtube.com/watch?v=yAvpW_zKJmI AthleanX – Tricep Stretches
https://www.youtube.com/watch?v=6V5tSn9oEJg AthleanX – Lat Stretches
https://www.youtube.com/watch?v=BEAc-Ds7zJw AthleanX – Tight Hips
https://www.youtube.com/watch?v=g70Jq2NjQwY AthleanX – Hip Stretch

Identifying and Fixing Weaknesses in S/B/D
https://www.youtube.com/playlist?list=PL1rSl6Pd49ImCV79qUN3Lr2WRByCAlZsE


-------------------------------------------------------------
Useful Links
https://liftvault.com/ (has many different programs available in it)

Texas Method - https://startingstrengthmirror.fandom.com/wiki/The_Texas_Method

Madcow - http://stronglifts.com/madcow-5x5-training-programs/

5/3/1 - http://blackironbeast.com/5/3/1/calculator

Sheiko - https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/

Smolov JR - http://joshmahony.com/weights/smolov_jr.php

Sika RTA - https://www.sikastrength.com/product/backsquat-cycle/