{"id":15782138,"url":"https://github.com/briancain/lifting-resources","last_synced_at":"2026-02-26T17:03:25.077Z","repository":{"id":143106556,"uuid":"70873127","full_name":"briancain/lifting-resources","owner":"briancain","description":"A repository of useful lifting information :black_circle: :heavy_minus_sign: :black_circle:","archived":false,"fork":false,"pushed_at":"2016-11-02T16:15:13.000Z","size":3,"stargazers_count":5,"open_issues_count":2,"forks_count":1,"subscribers_count":2,"default_branch":"master","last_synced_at":"2025-09-03T12:52:38.941Z","etag":null,"topics":["fitness","lifting-programs"],"latest_commit_sha":null,"homepage":"","language":null,"has_issues":true,"has_wiki":null,"has_pages":null,"mirror_url":null,"source_name":null,"license":null,"status":null,"scm":"git","pull_requests_enabled":true,"icon_url":"https://github.com/briancain.png","metadata":{"files":{"readme":"README.md","changelog":null,"contributing":null,"funding":null,"license":null,"code_of_conduct":null,"threat_model":null,"audit":null,"citation":null,"codeowners":null,"security":null,"support":null,"governance":null,"roadmap":null,"authors":null,"dei":null,"publiccode":null,"codemeta":null}},"created_at":"2016-10-14T04:08:30.000Z","updated_at":"2025-08-23T08:00:24.000Z","dependencies_parsed_at":null,"dependency_job_id":"4a227534-4a0b-43e6-8833-d5069cc58f35","html_url":"https://github.com/briancain/lifting-resources","commit_stats":{"total_commits":7,"total_committers":2,"mean_commits":3.5,"dds":0.2857142857142857,"last_synced_commit":"7641e2ef67da71012dfaa8c71227b854e8de815d"},"previous_names":[],"tags_count":0,"template":false,"template_full_name":null,"purl":"pkg:github/briancain/lifting-resources","repository_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/briancain%2Flifting-resources","tags_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/briancain%2Flifting-resources/tags","releases_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/briancain%2Flifting-resources/releases","manifests_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/briancain%2Flifting-resources/manifests","owner_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/owners/briancain","download_url":"https://codeload.github.com/briancain/lifting-resources/tar.gz/refs/heads/master","sbom_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/briancain%2Flifting-resources/sbom","scorecard":null,"host":{"name":"GitHub","url":"https://github.com","kind":"github","repositories_count":286080680,"owners_count":29865415,"icon_url":"https://github.com/github.png","version":null,"created_at":"2022-05-30T11:31:42.601Z","updated_at":"2026-02-26T16:38:37.846Z","status":"ssl_error","status_checked_at":"2026-02-26T16:37:58.932Z","response_time":89,"last_error":"SSL_connect returned=1 errno=0 peeraddr=140.82.121.5:443 state=error: unexpected eof while reading","robots_txt_status":"success","robots_txt_updated_at":"2025-07-24T06:49:26.215Z","robots_txt_url":"https://github.com/robots.txt","online":false,"can_crawl_api":true,"host_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub","repositories_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories","repository_names_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repository_names","owners_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/owners"}},"keywords":["fitness","lifting-programs"],"created_at":"2024-10-04T19:03:45.253Z","updated_at":"2026-02-26T17:03:25.016Z","avatar_url":"https://github.com/briancain.png","language":null,"funding_links":[],"categories":[],"sub_categories":[],"readme":"# Lifting Resources\n\nHey! I've been doing powerlifting for almost 4 years now. Over that time I've done a lot of research on how to become a better lifter. I'm using this repository as a way to collect all of the useful information that I've come across that helped me get better.\n\nBut before we start, here's a liftin' llama:\n\n![](https://media.giphy.com/media/3o6gb7ttGsXqohupz2/giphy.gif)\n\n### Contributing\n\nIf you think there's something I miseed (there will be), then feel free to open up a pull request and add it!\n\n# Contents\n\n* [The Lifts](#the-lifts)\n* [Reading Material](#reading-material)\n* [Video Resources](#video-resources)\n* [Basic Lifting Programs](#basic-lifting-programs)\n* [Advanced Lifting Programs](#advanced-lifting-programs)\n* [Specialized Programs](#specialized-programs)\n* [Nutrition Tracking](#nutrition-tracking)\n\n# The Lifts\n\n## Squat\n\n![](https://media.giphy.com/media/AWfeFosX36RTW/giphy.gif)\n\n### The Basics\n\nhttp://stronglifts.com/squat/\n\n- Alan Thrall - How to squat high \u0026 low bar\n  + https://www.youtube.com/watch?v=bs_Ej32IYgo\n- Ed Coan - How to Skwaat\n  + https://www.youtube.com/watch?v=DsXj2fQ4uow\n\n## Bench\n\n![](https://media.giphy.com/media/Ox658KujC4ny8/giphy.gif)\n\n### The Basics\n\nhttp://stronglifts.com/bench-press/\n\n- Alan Thrall - How to bench\n  + https://www.youtube.com/watch?v=BYKScL2sgCs\n\n## Deadlift\n\n![](https://media.giphy.com/media/M2qCVgOKaSNLG/giphy.gif)\n\n### The Basics\n\nhttp://stronglifts.com/deadlift/\n\n- Alan Thrall - How to deadlift\n  + https://www.youtube.com/watch?v=Y1IGeJEXpF4\n- Ed Coan - How to conventional deadlift\n  + https://www.youtube.com/watch?v=xxFpHWEi6UE\n\n## Overhead Press\n\n![](http://i.imgur.com/GoYFIr5.gif)\n\n### The Basics\n\nhttp://stronglifts.com/overhead-press/\n\n- Alan Thrall - How to Overhead press\n  + https://www.youtube.com/watch?v=wol7Hko8RhY\n- Omar Isuf - How to overhead press\n  + https://www.youtube.com/watch?v=k4WoLZbonns\n- Brian Shaw\n  + https://www.youtube.com/watch?v=crQO6HtH7C4\n\n# Reading Material\n\n- strengtheory\n  + http://strengtheory.com/category/articles/\n- elitefts\n  + https://www.elitefts.com/education/\n- JTS Strenth\n  + http://www.jtsstrength.com/articles/\n\n# Video Resources\n\n- Alan Thrall\n  + https://www.youtube.com/user/athrall7\n- Mark Bell\n  + https://www.youtube.com/user/supertraining06\n- Chris Duffin\n  + https://www.youtube.com/channel/UCTJXMoehEPDTsRwme-IpbMQ\n- Omar Isuf\n  + https://www.youtube.com/user/OmarIsuf\n\n# Basic Lifting Programs\n\n## StrongLifts 5x5\n\nhttp://stronglifts.com/5x5/\n\n## 5/3/1\n\nhttps://www.lift.net/workout-routines/wendler-5-3-1/\n\nhttps://www.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00B1HOZ6G/ref=sr_1_1?ie=UTF8\u0026qid=1476420025\u0026sr=8-1\u0026keywords=5%2F3%2F1\n\n# Advanced Lifting Programs\n\n## Beyond 5/3/1\n\nhttp://www.powerliftingtowin.com/beyond-531/\n\nhttps://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results-ebook/dp/1467580309/ref=sr_1_3?ie=UTF8\u0026qid=1476420025\u0026sr=8-3\u0026keywords=5%2F3%2F1\n\n## The Cube\n\nhttp://www.brandonlilly.net/what-is-the-cube-method/\n\nhttps://www.lift.net/workout-routines/cube-method/\n\nhttps://www.amazon.com/Cube-Method-Brandon-Lilly-ebook/dp/B00CSWPN2S/ref=sr_1_1?ie=UTF8\u0026qid=1476420049\u0026sr=8-1\u0026keywords=the+cube+lifting\n\n# Specialized Programs\n\n## Smolov Squat\n\nhttp://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/\n\n## Coan/Phillipi Deadlift\n\nhttps://www.lift.net/workout-routines/ed-coan-deadlift-routine/\n\n## Smolov Jr for Bench\n\nhttp://www.smolovjr.com/smolov-squat-program/\n\n# Tools\n\n## Program Calculators\n\n- Black Iron Beast: http://blackironbeast.com/\n  + Starting Strength\n  + 5/3/1\n  + Beyond 5/3/1\n  + Cube\n\n## Nutrition Tracking\n\nhttp://myfitnesspal.com/\n","project_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Fbriancain%2Flifting-resources","html_url":"https://awesome.ecosyste.ms/projects/github.com%2Fbriancain%2Flifting-resources","lists_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Fbriancain%2Flifting-resources/lists"}