a few pl programs and calculators

[mochi]

from IM:

basically designed for those who have other physical activities to do (football, etc.) and still want to get some good weight training in.

2-3 days rest between sessions, all work sets to/near failure

Day One
Press - warm-up: x5, x3 - work: x6
Power Clean - warm-up: x5, x3 - work: x5
Deadlift - warm-up: x5, x3 - work: x8
Lat Pulldown (supinated grip) - 1x12, 1x6
Shrug - 1x10, 1x8
Manual neck, forearm work

Day Two
Squat - warm-up: x10, x5, x1 - work: x20
Bench Press - warm-up: x5, x3 - work: x6
Power Row - 1x10, 1x6
Shrug - 1x10, 1x8
Curl - 1x10, 1x6
Manual neck, forearm work

although i haven't tried this program yet, i'd guess that it would be best suited for someone who already has a good amount of weight training experience, as it seems this program will be best for maintaining strength, and maybe not for gaining a whole lot.

if anyone tries this program out, please let me know how it works out for you

[Mesomorphus]

Very Useful Thread.
Great Work Mochi.

[mochi]

Westside For Skinny Bastards (Version I - The Original)

Westside For Skinny Bastards (Version II - Sport Specific/Strongman)

Westside For Skinny Bastards (Version III, Further Modified)

[holbee]

Great thread. I really appreciate having all of the links in one place. Thanks for the work.

[James456]

http://web.archive.org/web/200604280...rg/workout.htm

I havent looked these yet but i think might be different to one on EliteFTS

[mochi]

http://web.archive.org/web/200604280...rg/workout.htm

I havent looked these yet but i think might be different to one on EliteFTS

reps, although i don't have excel, whoever does will get some use out of that link

[daYDreAmErX]

One of the best thread, repped.

[James456]

4 Days a week

http://www.deepsquatter.com/strength...NE/coanpln.htm

5 Days a week

http://www.deepsquatter.com/strength.../coan2plan.htm

Also if you ever feel like killing yourself one day here one of Kazmier Cycles

http://www.bodybuildingforyou.com/fo...r-routine.html

[aaaaa55555]

another bench routine

http://www.impulseadventure.com/weights/bench-rick.html

[dantheman04]

im going to do the kazmier cycle after im done th coan/phillipe and ed coan bench and i im back to regular training for a couple weeks

[John Prophet]

ahah...ive got plenty of routine links

here is one that is supposedly from Russian sports scientist Verkhoshansky but who knows if it really is. In any case its good basic Russian ideas

http://web.archive.org/web/200604271...reComrade.html

Its labeled as a "squat peaking routine" but I dont see why it wouldnt be fine for bench also.

[mochi]

found by board member dirtpool:

Brad Gillingham Deadlift Routine

[mochi]

Consolidated into one giant post..

PL Programs/Calculators

5x5

Bill Starr Intermediate 5x5 (elitemadcow?s)

Bill Starr Advanced 5x5 (elitemadcow?s)

5x5 Workout Generator (java)

5x5 Workout (excel)


Brad Gillingham Deadlift

Brad Gillingham Deadlift Routine (from PL USA)

Brad Gillingham Deadlift Routine (Jackal's)

Brad Gillingham Deadlift Routine (DragonDoor)


Ed Coan Peaking Routines

Calculator Based on Peaking by Ed Coan

DeepSquatters' 4 day a week Coan program

DeepSquatters' 5 day a week Coan program

Ed Coan Bench Program

Ed Coan Bench Routine (with PBN) by Iron Dungeon


Coan/Phillipi Deadlift

Coan/Phillipi Calculator


Iron Dungeon

Iron Dungeon's 6 session (2 part) Bench Cycle


Kazmaier Cycle

Kazmaier Bench Cycle


Ryan Kennelly Bench Cycle(s)

Kennelly Bench Thread by StrongInChrist


Russian Programs

Russian Training Routine (3 days per week)

6 week Squat Peaking cycle (works)

6 Week Squat Peaking Cycle (excel)

9 Week Three Lift Russian Peaking Cycle (java)

9 Week Three Lift Russian Peaking Cycle (excel)


Shieko

Shieko By EliteFTS

http://www.joeskopec.com/borisp.xls

http://www.joeskopec.com/borisc.xls


Smolov

Smolov Calculator

Explanation of Smolov

Smolov FAQ


Westside Barbell (Conjugated Periodization)

Basic explanation of Westside Principles

Westside Max Effort and Assistance Movements

Working with the Standard Template

9 Week Sample Westside Routine

WSB (shirtless) DE Bench Calculator

Three-Week WSB DE Box Squat Cycles Calculator

Five-Week WSB DE Box Squat Cycle Calculator

Westside For Skinny Bastards (Version I - The Original)

Westside For Skinny Bastards (Version II - Sport Specific/Strongman)

Westside For Skinny Bastards (Version III, Further Modified)


Yuri Verkoshansky

Verkoshansky 6 week Squat Program


Strongman Primers and Articles

Strongman Basic Primer (great for beginners)

Training for Strongman Events - Part 1 by Corey St. Clair

Training for Strongman Events - Part 2 by Corey St. Clair

Training for Strongman Events - Part 3 by Corey St. Clair

Strongman Training 101 Part 1 (elitefts)

Strongman Training 101 Part 2 (elitefts)

A Beginners Guide to Strongman Training (actually more of an equipment overview) (elitefts)

Training with the Log by CJ Murphy

Training for Stones (DieselCrew)

Strongman Training: Look Outside the Box

How to make your own Stones

(another) How to make your own Stones

(and another) How to make your own Stones


GPP

GPP by Louie Simmons

GPP by EliteFTS

GPP by DragonDoor

GPP by T-Nation

GPP by GetStrength

Sledgehammer GPP (Intensity Magazine) Part 1

Sledgehammer GPP (Intensity Magazine) Part 2

Sledgehammer GPP (Intensity Magazine) Part 3

Sledgehammer GPP (Intensity Magazine) Part 4

Sledgehammer GPP (Intensity Magazine) Part 5

Sledgehammer GPP (Intensity Magazine) Part 6

Sledgehammer GPP (Intensity Magazine) Part 7


Other programs/routines

Full Rippetoes Write Up by kethnaab

Two-Day per week workout from IronMind



*all credit goes to Tsampa.org, joeskopec.com, elitemadcow, EliteFTS, DragonDoor, Iron Dungeon, posters at bb.com, or whatever site it links to

[mochi]

The Evolution of Westside Barbell Training

credit goes to NJMalibu

[aaaaa55555]

the russian training routine under russian programs can now be found at

http://web.archive.org/web/200704021...18/russian.htm

i guess his site got taken down

[MidwestMonster]

Request: MM2K Bench Program

[smitsky]

Request: MM2K Bench Program

MM2K Link: http://www.geocities.com/~slopitch/mm2k/

[evilneon95]

Very good read!

[Dragk913]

Day One
Press - warm-up: x5, x3 - work: x6

When you say "Press", are we talking bench press?
Sorry, I'm a n00b =/

[mochi]

Day One
Press - warm-up: x5, x3 - work: x6

When you say "Press", are we talking bench press?
Sorry, I'm a n00b =/

probably standing overhead press (there's 'bench press' in day two)

[Dragk913]

probably standing overhead press (there's 'bench press' in day two)

Alright, thanks. I misread it somehow and thought it had Squatting twice, so maybe Benching twice too.

[greatestathlete]

Great Infomation

[IronAbrams]

A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates
by bango skank

http://forum.bodybuilding.com/showth...hp?p=145106171

[mochi]

Westside For Skinny Bastards 1 (Updated Link)

Westside For Skinny Bastards 2 (Updated Link)

[Mesomorphus]

I have started Bill Star 5x5 inter.. program, what squat should I do Full squat or Squat (just parallel to floor).

[Highlander541]

Read the program, it say full olympic style squats. Run it as is.

[Mesomorphus]

Thanx Bro.

[heathershubby]

Great Thread

[J.I.Serrano]

i want to start doing this kind of lifting and i want to make my own routine but i dont get how the dynamic effort works can some one explain it to me. thanks to anyone that can help.


Here's the website:

http://www.t-nation.com/free_online_...F5FB07E0.hydra