2025 Powerlifting Program Tier List>S Tier (90–100) – Elite structure, elite results5th Set – 95: Fatigue tracked like a sniper shot.RTS Emerging – 94: Autoreg waves, infinite ceiling.Nuckols 28 – 92: Elegant math, never misses.TSA Int 2.0 – 91: Surgical precision, lifter-proven.DTO – 90: Volume base, lethal peak.RTS Templates – 90: Perfect until you run it sloppy.>A Tier (85–89) – Serious work, serious gainsTSA Premium – 89: Coach in your pocket.RTS Intermediate – 88: Solid structure, big upside.Candito 6 Week – 88: Free, brutal, reliable.Max Aita – 87: Frequency without frying you.Conjugate (real) – 87: With specialty bars? Savage.LiftVault Hybrid – 86: Frankenstein that actually lives.The Bridge – 85: BBM’s one flash of clarity.Sheiko – 85: Endless sets, iron discipline.MyStrengthBook – 85: Sterile templates, clean gains.DDS Templates – 85: Practical, modern, sharp.>B Tier (80–84) – Gets you stronger, until it doesn’tNuckols A2S – 84: Overbuilt training wheels.GZCL – 83: Spreadsheet spaghetti, somehow works.SpotoShot – 83: Chest caves, triceps cry.Skynet AI – 82: Lifts by algorithm, not soul.PLTW – 82: Yesterday’s Reddit bible.Calgary – 82: Pretty UI, bland guts.Madcow – 80: Teaches you 315, then abandons you.>C & Below (<80) – Meme templates & cope cyclesBBM (any) – 79: Endless RPE spreadsheets, no PRs.BBM PBB – 78: Jacked in theory, flat in practice.5/3/1 – 77: The church of 85%. PRs once per presidency.Texas Method 4D – 75, Cube – 75, PH3 – 73,WS4SB – 72, Darkhorse – 72, Hepburn – 70,Kizen – 68, nSuns – 65, SS – 65,Smolov Jr. – 60, Bulgarian – 58,Texas Classic – 50, 5/3/1 BBB – 40: Junk volume LARP.If your program isn’t here, don’t worry. It was too weak to qualify.Reply if mad.Previous: >>76547386
classic non lifting character thread
>programming advice?post s/b/d@bw+height>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)https://pastebin.com/V84Y0J9Y>High Scoreshttps://pastebin.com/tMdLwJjZ
>>76579044Please tell me you are natty
>>76579155He's a freak
>>76579370It's she now, chud
Powercopters general
Which velocity tracker should I buy
>>76579044HOLY JEEBUS!
>Sean thread
>>76579012>Texas Method 4D – 75why tho? it's something you can run for a long time with structured deloads/waves and even dabbling in conjugation of the main lifts as an intermediate
>>76579044THAT IS COMPLETELY BONKERS,MOST MEN CANT SQUAT 50% OF THAT,LET ALONE FOR 20 REPS,
How do I "bulletproof" my pec muscle and tendons to prevent injuries?I've added spoto press and dumbbell pec flies to my routine, anything else you would suggest?
Alright lads I’m pushing out a bunch of Norman khan , going to be a messy clean up
>>76580321based early intermediate
When do you even breathe during barbell rows?You're holding the weight in your hands at all times feels like you cant stop to breathe or you lose bracing
>>76580771Glenn here, just skip the eccentric.
Do you squat with israel?
>>76580365And that's when he was skinny
>>76580813Post-MKultra Waffenboomer?
>>76580813figgy got a home gym?
>>76580321> with structured deloads/waves and even dabbling in conjugation of the main lifts as an intermediateI personally do not enjoy it and wouldn't recommend it since it advocates for an ever increasing amount of intensity. This just brings an intermediate who often has poor form and technique injuries. I think the list is meh and some things are too high (5th set, candito, nuckols his bs) and some too low (Sheiko, gzcl ).
>>76580813I will always fight and defend Israel no matter what. Israel only needs to call on me and I would provide whatever service I'm capable of. They are God's chosen after all.
>>76580321We want to avoid a culture of blind leading the blind. Please avoid posting in the future without proper citations to the proper literature (Starting Strength 3rd Ed, Practical Programming 2nd Ed).
>>76579029
>currently weigh 130 pounds>5'7>already been lifting for a year>best bench is 135x3is it even realistic i'll be able to reach 2 plates
>>76582178Are you a woman?
>>76582255>130 pounds>womanlmao
>>76582178It's your freshman year. Calm down. You'll be fine by the time you're starting varsity.
>>76582261>130 lbs>man
>>76582283you will find 100 130 pound 5'7 men for every 5'7 130 pound woman in muttmerica
>>76582178Three years.
>>76582287Eat more lil brown zoomerito. 5’7 130 lbs is so smol
>>76579012Oh wow I’m splattering out even more Norman khan into the toilet Stinks like Norman khanarrhea
Deadlifted heavy without a belt. Two reps felt fine. Third rep lower back popped midway with some pain. Been lightheaded 15 mins since. Pullups feel mostly fine with the dead hang emanating a little pressure. Lat pulldowns cause pain. About a 3/10 persistent pain, likely with adrenaline. How fucked am I?
>>76582660I have to work all day today but when I get home I'll take some ibuprofen. I checked some tests for a herniated disc and they're negative. If I'm still fucked by this weekend I'll see doctor
The competition deadlift should be done from STANDING POSITION like an RDL. Bench AND squat benefit from an artificial rack and the stretch-shortening response, why should the deadlift be any different? Could result in: >Bigger numbers >Less deadlift neglect>Less sumo frauding>Better looking deadlifts
>>76582178Yeah you are starting in a pretty good spot. Depends on how much time you have to train and how serious you are about it.
Anyone else getting beaten up right now? Gonna deload and study only doing 2 working sets
>>76581565respectfully, simon is S tier
>>76579012How do I deal with this insane plateu on the overhead press? Almost a year of lifting, OHP 2-3 times a week, stopped progressing after the first 4 months, still cant lift 40kgs for even 3 reps, meanwhile my bench progress is quite steady
>>76582732No. There's one lift in S/B/D that you cannot fraud, a conventional DL on a stiff bar. What you're suggesting will in practice usher in a new era of spastic bounced shittery, we already have that for bench and to an extent squat>muh powerlifting rulesSure, you have to pause your bench in competition. If you have ever been to a commercial gym you know this isn't the case for 99.999% of bench reps being performed and claimed as legit, with a DL you're free to lift like an asshole because it doesn't matter to the integrity of the fear performed
>>76583174feat performed*
>>76583120Maybe 4-5 years ago. He's way out of meta now
>>76583154Taking too big of weight jumps? Not eating enough? Also that's not a power lift
>>76583154Your technique is probably shit with the bar drifting far in front of you on the initial drive. Watch some youtube vids on how to drive the bar in a more or less straight line from your clavicles which necessitates moving your head and leaning back slightly then getting under the bar once it clears your forehead. Narrower grip, start from front rack, etc. Disregard all press 2.0 double layback rippeshit. Observing a competently executed OHP in the gym is rare, most people do some combination of push press first rep + half repping the rest or they are repping dyel weights with the bar way too far in front of them to ever be able to progress
Warming up before lifting is crucial to prevent injuries and enhance performance. Here are some effective routines and tips from Redditors:General Warm-UpCardio: Many Redditors recommend 5-10 minutes of light cardio to get the blood flowing. This can include treadmill, rowing, or biking. "5 minutes on a rowing machine, and a couple of sets heading towards working weights on the compound lifts."Dynamic Stretching: Focus on dynamic stretches to improve flexibility and mobility. "Dynamic Stretching"Warm-Up Sets: Doing lighter sets of the exercise you're about to perform is a common practice. "Do 2 sets (of whatever exercise you're warming up for) with an empty bar, then adding 10kg/20kg and do 2 more sets."
>>76583843Notice how this is exactly what a certain fat man recommended 20 years before Reddit existed? Are you paying attention?
Pullips day
bw: 199.2height: almost 5'8music: nonescent: axe phoenixFinished fasting yesterday, not too bad. Did cardio 2 out of 3 days. Going to experiment with jump roping and see if it does anything for fat loss. I have read three brosceiencey comments now and also its good for my foot and ankle strength. It was two comments about it jiggling fat loose, and a third about how shivering/bouncing around causes your mitochondria to produce more succinate. At this point I got to try it out. This week is supposed to be low impact zone 2 cardio only. Planning on doing 15 minutes of jump rope intervals 10/20 rest working and about another 40 minutes of zone 2 on the elliptical. My cardio is actually getting not bad now. Mostly from the bike and sprinting. Highly recommend alactic and anaerobic conditioning.
>>76584029lovely soles
>>76582660>>76582719Facet joint sprain / subluxation / capsule strain~45–55% likelihoodMinor annular tear / disc irritation (without nerve root compression)~25–30% likelihoodPosterior ligament strain (interspinous/supraspinous ligaments)~10–15% likelihoodParaspinal muscle spasm with associated cavitation~5–10% likelihoodRest, light stretching, ibuprofen and wear your belt
>Weight179.8 lbs>TodayUpper>LiftsFlat bench: 315lbs 5x5Incline Bench: 185lbs 5x8 DB RowsPull upsT-Bar RowsFacepullsClose Grip Bench5 mile run @10m pace
>>76584029how much weight
>>76584029>buying all this extra shit>mp4YNDTP
>>76584029oink for me
>>76584142I burned about 311 calories jump roping for 30 minutes. I had to make the intervals 20/20 sec rest work because my heart rate was around 165 the entire time so about zone 4. I kept going because it was not that fatiguing and my feet, ankles, and calves were not sore or anything. So far I find the theory plausible, but it could also just be that jump roping is pretty fatiguing and better cardio than I thought. Going to replace my sprinting with jump roping over the winter most likely so will be able to test it having two sessions a week and a few more during deload weeks.
>>76584553>zone 4.
>>76584553what the fuck does this have to do with powerlifting?
>>76584553I found a meta-analysis and the results seem pretty promising, especially with a weighted jump rope. Need to buy a weighted jump rope soon. >>76584604anaerobic conditioning so I can recover better and accumulate more volume over time
Realistically, can /plg/ be saved or is it /over/?
>>76584742It's dead.
>>76584339Thanks.
>>76584742We moved to /wlg/
>>76584742Things change, they aint stay the same playah. Hottest thread on fit now is MET and it's something we all gotta accept. You can discuss powerlifting there - as long as you train in home gym
>>76579012It’s not over until I say it’s over.
Drop your restraints.
>>76584742It's fine. Normalfags have checked out, which is ultimately a good thing for both /plg/ and outer /fit/. Normies would rather blast test/SARMS/Ozempic to get instant gratification than execute the fundamentals and enjoy the process. More power to them, they can stay the fuck out of here.
I did SBS RTF 4 days for a while but starting to feel really fatigued on caloric maintenance. I cant eat at caloric surplus unfortunately.Currently at bodyweight 79kg, S/B/D 130/100/160 kg. Thinking of running gnuckols 3x int bench, 2x int squat, 2x int deadlift. Any other recommendations?
>>76580415Stop making us picture feces you homo.
