Forum FAQs and Links **Read Before Starting a Thread**
[B]Number one: YES YOUR LIFTS ARE GOOD ENOUGH TO COMPETE. IF YOU CAN LIFT THE BAR AND COLLARS (25KG/55LBS), WRITE YOUR NAME ON AN ENTRY FORM, AND PAY THE ENTRY FEE YOU CAN COMPETE. NO ONE IS GOING TO LAUGH AT YOU, YOU WON'T BE EMBARASSED, YOU MAY OR MAY NOT BE "COMPETITIVE" DEPENDING ON WHO SHOWS UP. THERE IS NO WAY TO ANSWER THE QUESTION YOU'RE ABOUT TO ASK ABOUT HOW GOOD YOU'LL BE AT ANY PARTICULAR MEET.[/B]
Number two: Go see a doctor. Don't try to diagnose or receive treatment advice for injuries. No one here can diagnose you over the internet.
Index of links:
[post=269107331]Programs and Program Calculators[/post]
[post=269161301]Squat[/post]
[post=269166891]Bench[/post]
[post=269167081]Deadlift[/post]
[post=269171441]Assistance exercises and Grip work[/post]
[post=269196471]GPP[/post]
[post=269201771] Strongman Training[/post]
[post=269264601]Nutrition[/post]
[post=269264981]General Training Theories and Coaching[/post]
[post=269267861]Equipment[/post]
[post=269272851]Background Theory[/post]
[post=269279431]Injury Prevention and Rehab[/post]
[post=271905891]Competitions[/post]
[post=270672361]News[/post]
[post=271905891]Interviews[/post]
[post=331529251]Pro Sites[/post]
Programs and Program Calculators
Given that the basics of powerlifting tend to revolve around a solid routine, these are listed first. This list also includes discussion threads on the subject, as well as calculators to help you with the programs.
Please also check out this excellent thread on beginner and intermediate programming, it helps to explain why and how you should choose a program.
[url]http://forum.bodybuilding.com/showthread.php?t=115994851[/url]
[b]Rippetoe's[/b]
[thread=106677331]A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates[/thread]
[b]5x5[/b]
[url=http://stronglifts.com/madcow/index.htm]Bill Starr 5x5[/url]
[url=http://www.joeskopec.com/five.html]5x5 Workout Generator (java)[/url]
[url=http://www.joeskopec.com/5x5.xls]5x5 Workout (excel)[/url]
[b]Ed Coan Peaking Routines[/b]
[url=http://www.joeskopec.com/coancalc.html]Calculator Based on Peaking by Ed Coan[/url]
[url=http://www.deepsquatter.com/strength/archives/MINE/coanpln.htm]DeepSquatters' 4 day a week Coan program[/url]
[url=http://www.deepsquatter.com/strength/archives/MINE/coan2plan.htm]DeepSquatters' 5 day a week Coan program[/url]
[b]Russian Programs[/b]
[url=http://forum.bodybuilding.com/showthread.php?s=&threadid=74669]General Russian Theory[/url]
[url=http://www.tc.umn.edu/~keen0018/russian.htm]Russian Training Routine (3 days per week)[/url]
[url=http://www.joeskopec.com/rus6.xlr]6 week Squat Peaking cycle (works) [/url]
[url=http://www.joeskopec.com/6wkrussian.xls]6 Week Squat Peaking Cycle (excel)[/url]
[url=http://www.joeskopec.com/ruspeak.html]9 Week Three Lift Russian Peaking Cycle (java)[/url]
[url=http://www.joeskopec.com/extrussianpower.xls]9 Week Three Lift Russian Peaking Cycle (excel) [/url]
[b]Shieko[/b]
[url=http://www.elitefts.com/sheiko/default.asp]Shieko By EliteFTS[/url]
[url]http://www.joeskopec.com/borisp.xls[/url]
[url]http://www.joeskopec.com/borisc.xls[/url]
[thread=113133501]Sheiko spreadsheet by ChaseT[/thread]
[url=http://www.elitefts.com/sheiko/default.asp]Sheiko[/url]
[url=http://forum.bodybuilding.com/showthread.php?t=5524893&highlight=Sheiko]A couple quick sheiko questions - reps[/url]
[url=http://forum.bodybuilding.com/showthread.php?t=121523421]Sheiko[/url]
[b]Smolov[/b]
[url=http://www.joeskopec.com/smolov.html]Smolov Calculator[/url]
[url=http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=80]Explanation of Smolov [/url]
[url=http://wkak.net/SmolovFAQ.htm]Smolov FAQ[/url]
[b]Westside Barbell[/b] (Conjugated Periodization)
[url=http://forum.bodybuilding.com/showthread.php?t=122954351]Isaku900's Westside writeup[/url]
[url=http://www.t-nation.com/findArticle.do?article=body_133per]Basic explanation of Westside Principles[/url]
[url=http://www.t-nation.com/findArticle.do;jsessionid=4ED85B19CE9A221F948A3D0BBA6E5F3B.ba08?article=265eight2]Westside Max Effort and Assistance Movements[/url]
[url=http://www.elitefts.com/documents/9week-training-program.htm]9 Week Sample Westside Routine[/url]
[url=http://www.t-nation.com/readTopic.do?id=459321]Westside For Skinny Bastards (Version I - The Original)[/url]
[url=http://www.t-nation.com/readTopic.do;jsessionid=B6057E0F2F8A339D2C578B24B534FD9D.hydra?id=667308]Westside For Skinny Bastards (Version II - Sport Specific/Strongman)[/url]
[url=http://www.elitefts.com/ws4sb/WS4SB.pdf]Westside For Skinny Bastards (Version III, Further Modified)[/url]
[url=http://www.testosterone.net/html/body_129per.html]Periodization Bible : Linear Periodization[/url]
[url=http://www.elitefts.com/documents/training-methods.htm]Training methods[/url]
[url=http://www.elitefts.com/documents/repetition-method.htm]The repetition method[/url]
[url=http://www.elitefts.com/documents/conjugate-method.htm]Conjugate method[/url]
[url=http://www.deepsquatter.com/strength/archives/ls7.htm]More on the conjugated method[/url]
[url=http://www.elitefts.com/documents/devspecstrength.htm]Developing special strengths[/url]
[thread=112382761]Jim Wendler's 5/3/1[/thread]
[thread=121749341]5/3/1 Spreadsheet[/thread]
[B]Cube Method[/b]
[url=http://forum.bodybuilding.com/showthread.php?t=150291903]Read This Primer on CUBE first![/url]
[b]Other programs/routines[/b]
[url=http://forum.bodybuilding.com/showthread.php?t=998224]Full Rippetoes Write Up by kethnaab[/url]
[url=http://forum.bodybuilding.com/showpost.php?p=86916753&postcount=31]Two-Day per week workout from IronMind[/url]
[thread=2642991]SuicideGripMe's Best routines![/thread]
Squat Programs and Calculators
[thread=68739]Squatting by DR. Mel Siff[/thread]
[b]Westside[/b]
[url=http://www.elitefts.com/documents/learntosquat.htm]Learn to Squat[/url]
[url=http://www.testosterone.net/html/body_149squat.html]Squat 900 lbs[/url]
[url=http://www.elitefts.com/documents/box-squat.htm]Why you should box squat[/url]
[url=http://www.testosterone.net/html/body_120squat.html]Squatting from head to toe[/url]
[url=http://www.deepsquatter.com/strength/archives/ls9.htm]Box squats[/url]
[url=http://www.deepsquatter.com/strength/archives/ls30.htm] Squatting in the 800's and 900's[/url]
[url=http://tsampa.org/training/scripts/tate_3_week_squat/]Three-Week WSB DE Box Squat Cycles Calculator[/url]
[url=http://tsampa.org/training/scripts/5_week_de_box_cycle/]Five-Week WSB DE Box Squat Cycle Calculator[/url]
[b]Smolov[/b]
[url=http://www.joeskopec.com/smolov.html]Smolov Calculator[/url]
[url=http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=80]Explanation of Smolov [/url]
[url=http://wkak.net/SmolovFAQ.htm]Smolov FAQ[/url]
[thread=4699803]Smolov squat routine explained in detail.[/thread]
[url=http://web.archive.org/web/20060427164144/http://www.pinnacleperformancesport.com/SquatHereComrade.html]Verkoshansky 6 week Squat Program[/url]
Assistance exercises and Grip work
This post can be a link to all other exercises not covered by the big three:
[thread=66229]Massive assistance exercise thread[/thread]
[url=http://www.deepsquatter.com/strength/archives/ls03.htm]Back and Ab Training[/url]
[b]Specialty Training[/b]
[url=http://www.deepsquatter.com/strength/archives/dtate4.htm]Debunking the Myths[/url]
[url=http://deepsquatter.com/strength/archives/ls15.htm]Chains & Bands[/url]
[url=http://www.testosterone.net/html/body_127resist.html]Bands and Chains[/url]
[b]Grip Training[/b]
[thread=2778361]Ultimate Grip Training thread[/thread]
[b]General Grip Training[/b]
[url=www.gripboard.com]Gripboard[/url]
[url=www.dieselcrew.com]Diesel Crew[/url]
[url=http://fatbastardbarbellco.com]Fat Bastard Barbell[/url]
[url=www.Ironmind.com]Ironmind[/url]
[url=www.gripfaq.com]Grip FAQ[/url]
[url=http://www.dieselcrew.com/articles-pdf/thelasttwo.pdf]The Last Two[/url]
[url=http://www.straighttothebar.com/2008...ing_an_ke.html]Straight to the Bar[/url]
[url=http://bhsasec.proboards75.com/index.cgi?]BHSA[/url]
[url=http://powerandbulk.com/phpBB2/]Power And Bulk[/url]
[url=http://worldofgrip.forumotion.net/forum.htm]World of Grip[/url]
[url=http://kbforum.dragondoor.com/]Dragondoor[/url]
[b]Steel Bending section:[/b]
[url=http://www.dieselcrew.com/articles-pdf/gregdavebend2.pdf]Un-Braced Bending[/url]
[url=http://www.straighttothebar.com/2008/05/advanced_nail_wrapping.html]Advanced Nail Wrapping[/url]
[b]Deadlift Grip Training[/b]
[url=http://www.dieselcrew.com/articles-pdf/js-Grip%20deadlift.pdf]Grip Training for your Deadlift[/url]
[b]Richard Sorin(First man to officially close the #3) talking grip(p 1, 2 and 3)[/b]
[url]http://www.youtube.com/watch?v=txwe1IEEsAQ[/url]
[url]http://www.youtube.com/watch?v=thZXBDojhKg[/url]
[url]http://www.youtube.com/watch?v=c0sCy-fQki8[/url]
(No embed to save space)
[b]Popular Grip-related Blogs[/b]
[url=http://www.adamtglass.blogspot.com/]Adam Glass[/url]
[url=http://www.gripworldmagazine.blogspot.com]Gripworld Magazine[/url]
[url=http://www.napalmjedd.blogspot.com/]Jedd Johnson's Blog[/url]
[url=http://www.straighttothebar.com/]Straight to the Bar[/url]
[url=http://gripstrength.blogspot.com/]The Brothers in Grip[/url]
[url=http://usgrip.blogspot.com/]US Handstrength Blog[/url]
General Physical Preparedness
[url=http://www.deepsquatter.com/strength/archives/ls14.htm]GPP by Louie Simmons[/url]
[url=http://www.elitefts.com/documents/general_physical_preparedness.htm]GPP by EliteFTS[/url]
[url=http://www.dragondoor.com/articler/mode3/163/]GPP by DragonDoor[/url]
[url=http://www.t-nation.com/readTopic.do?id=459405]GPP by T-Nation[/url]
[thread=830544]GPP thread.[/thread]
[url=http://www.bodybuilding.com/fun/inmag10.htm]Sledgehammer GPP (Intensity Magazine) Part 1[/url]
[url=http://www.bodybuilding.com/fun/inmag11.htm]Sledgehammer GPP (Intensity Magazine) Part 2[/url]
[url=http://www.bodybuilding.com/fun/inmag14.htm]Sledgehammer GPP (Intensity Magazine) Part 3[/url]
[url=http://www.bodybuilding.com/fun/inmag16.htm]Sledgehammer GPP (Intensity Magazine) Part 4[/url]
[url=http://www.bodybuilding.com/fun/inmag18.htm]Sledgehammer GPP (Intensity Magazine) Part 5[/url]
[url=http://www.bodybuilding.com/fun/inmag19.htm]Sledgehammer GPP (Intensity Magazine) Part 6[/url]
[url=http://www.bodybuilding.com/fun/inmag20.htm]Sledgehammer GPP (Intensity Magazine) Part 7[/url]
General Training Theories and Coaching
[thread=106416741]Everything you always wanted to know about periodisation, but never dared to ask[/thread]
[thread=108059471] Periodisation, part II: the science of PEAKING[/thread]
[thread=6093771]Muscle strength in a nutshell[/thread]
[thread=6727321]Elements of strength[/thread]
[thread=7016841]Hormonal Response to training[/thread]
[url=http://www.athleticscoaching.ca/UserFiles/File/Sport%20Science/Theory%20&%20Methodology/Strength/Strength/Cometti%20Scientific%20Bases%20of%20Modern%20Strength%20Training.pdf]Athletics Coaching[/url]
[url=http://danjohn.org/]Dan John[/url]
[url=http://www.elitefts.com/articles/article-faq/default.asp]EliteFTS Article FAQ[/url]
[url=http://www.elitefts.com/documents/conjugate_training.htm]Conjugate Training[/url]
[url=http://www.elitefts.com/documents/strategies_strength_training.htm]Concurrent Strategies in Strength Training[/url]
[b]Meet Prep and teamwork[/b]
[url=http://forum.bodybuilding.com/showthread.php?t=5395203]Your first meet.[/url]
[url=http://forum.bodybuilding.com/showthread.php?t=111569921]What do you look for in a coach?[/url]
[url=http://forum.bodybuilding.com/showthread.php?t=112918741&highlight=Powerlifting]joining a ''pl team''[/url]
[url=http://forum.bodybuilding.com/showthread.php?t=540455&highlight=Powerlifting]powerlifting vs. bodybuilding[/url]
Injury Prevention and Rehab
[thread=72256]PREVENTION and REHAB for INJURIES[/thread]
[url=http://www.t-nation.com/readTopic.do;?id=1426252]Push-Ups, Face Pulls, and Shrugs ...for Strong and Healthy Shoulders![/url]
[url=http://www.t-nation.com/findArticle.do?article=280rotator2]Cracking the Rotator Cuff Conundrum[/url]
[url=http://www.t-nation.com/findArticle.do?article=290hunch2]Heal that Hunchback[/url]
[url=http://www.semisportmed.com/hm/inside.php?id=72&sid=8]Patellofemoral Pain Syndrome[/url]