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Tag Archives: powerlifting programs
THE JONNIE CANDITO LINEAR PROGRAM
Program Key Points There are three programs within the spreadsheet, choose the program that best suits your training goals. You add from 0-10lbs each week IF you complete all sets and reps for the main lifts (exercises that are not in italics). Add 5lbs (2.5kg) for the pressing exercises and 10lbs (5kg) for the Deadlift,Continue reading “THE JONNIE CANDITO LINEAR PROGRAM”
My Improved Variant of GreySkull LP Prak Program
Introduction to GreySkull LP GreySkull Linear Program’s (LP) founding routes are pretty well known by now, but to cut a long story short the founder of the program Johnny Pain (John Sheaffer) ran the program ‘Starting Strength’ and found it completely subpar and lacking in many ways. Johnny therefore set out to rectify this byContinue reading “My Improved Variant of GreySkull LP Prak Program”
THE BEST 4-4-8 IVYSAUR VARIANT
Program Introduction The program incorporates a 4 sets of 4 training session and 4 sets of 8 training session for all Main Lifts (squat, bench press, deadlift, and overhead press) and Secondary Lifts. It follows a Week A and B routine structure and the lifter will bench press three times per week for both AContinue reading “THE BEST 4-4-8 IVYSAUR VARIANT”
The Amazing Cube Kingpin Program
Introduction The cube method was created by a powerlifter called Brandon Lilly, he is by far one of the greatest powerlifters (raw and geared). From my knowledge his max raw lifts were 650.3lb Squat, 600lb Bench, and 815.7lb Deadlift and totaled 2000lbs on many occasions. Unfortunately due to a career ending injury he no longerContinue reading “The Amazing Cube Kingpin Program”
Mark Rippetoe’s Reliable Starting Strength 5×5 Program
Introduction Starting Strength is one of the legendary powerlifting programs created by Mark Rippetoe, a true GOAT of powerlifting. Some might disagree with this statement and even I have found myself at times being critical of Starting Strength. However Mark popularized and commercialized the “do your fives” training principle which started with the ‘Texas Method’Continue reading “Mark Rippetoe’s Reliable Starting Strength 5×5 Program”
VERY POPULAR JH 5/8/3 PROGRAM
Introduction This program was inspired by my experience running nSuns 5/3/1 and Jim Wendler’s 5/3/1. I ran both programs successfully, however, I felt there needed to be a balance between the two. nSuns 5/3/1 for me was jus too ‘fiddly’ and excessive in terms of volume for a novice and early intermediate lifter. Jim Wendler’sContinue reading “VERY POPULAR JH 5/8/3 PROGRAM”
The Amazing Magnusson & Ortmayer Deadlift Program
Introduction This is a fantastic and highly successful deadlift program created and used by the legendary strongmen “Benedikt Magnusson” and ” Travis Ortmayer”. This is a brutal deadlift program, it is hell and I can absolutely guarantee this because I underwent this self torture routine. HOWEVER, I added 22.5 kilograms to my deadlift in 12 Weeks.Continue reading “The Amazing Magnusson & Ortmayer Deadlift Program”
Mark Bell’s Legendary 5 Week Bench Press Program
Introduction Mark Bell or affectionately known as ‘Smelly’, a nickname his brothers came up with because he hates showers as a kid. Mark is a record breaking powerlifter, owner of Super Training Gym and the inventor of Sling Shot®. This guy has his shit together! his best-equipped lifts were a 1,080lb squat, an 854lb benchContinue reading “Mark Bell’s Legendary 5 Week Bench Press Program”
The Legendary Brandon Lilly Cube Method 2.0 Program
Introduction The cube method was created by a powerlifter called Brandon Lilly, he is by far one of the greatest powerlifters (raw and geared). From my knowledge his max raw lifts were 650.3lb Squat, 600lb Bench, and 815.7lb Deadlift and totaled 2000lbs on many occasions. Unfortunately due to a career ending injury he no longerContinue reading “The Legendary Brandon Lilly Cube Method 2.0 Program”