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https://github.com/briancain/lifting-resources

A repository of useful lifting information :black_circle: :heavy_minus_sign: :black_circle:
https://github.com/briancain/lifting-resources

fitness lifting-programs

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A repository of useful lifting information :black_circle: :heavy_minus_sign: :black_circle:

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README 

        
# Lifting Resources



Hey! 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.



But before we start, here's a liftin' llama:



![](https://media.giphy.com/media/3o6gb7ttGsXqohupz2/giphy.gif)



### Contributing



If you think there's something I miseed (there will be), then feel free to open up a pull request and add it!



# Contents



* [The Lifts](#the-lifts)

* [Reading Material](#reading-material)

* [Video Resources](#video-resources)

* [Basic Lifting Programs](#basic-lifting-programs)

* [Advanced Lifting Programs](#advanced-lifting-programs)

* [Specialized Programs](#specialized-programs)

* [Nutrition Tracking](#nutrition-tracking)



# The Lifts



## Squat



![](https://media.giphy.com/media/AWfeFosX36RTW/giphy.gif)



### The Basics



http://stronglifts.com/squat/



- Alan Thrall - How to squat high & low bar

  + https://www.youtube.com/watch?v=bs_Ej32IYgo

- Ed Coan - How to Skwaat

  + https://www.youtube.com/watch?v=DsXj2fQ4uow



## Bench



![](https://media.giphy.com/media/Ox658KujC4ny8/giphy.gif)



### The Basics



http://stronglifts.com/bench-press/



- Alan Thrall - How to bench

  + https://www.youtube.com/watch?v=BYKScL2sgCs



## Deadlift



![](https://media.giphy.com/media/M2qCVgOKaSNLG/giphy.gif)



### The Basics



http://stronglifts.com/deadlift/



- Alan Thrall - How to deadlift

  + https://www.youtube.com/watch?v=Y1IGeJEXpF4

- Ed Coan - How to conventional deadlift

  + https://www.youtube.com/watch?v=xxFpHWEi6UE



## Overhead Press



![](http://i.imgur.com/GoYFIr5.gif)



### The Basics



http://stronglifts.com/overhead-press/



- Alan Thrall - How to Overhead press

  + https://www.youtube.com/watch?v=wol7Hko8RhY

- Omar Isuf - How to overhead press

  + https://www.youtube.com/watch?v=k4WoLZbonns

- Brian Shaw

  + https://www.youtube.com/watch?v=crQO6HtH7C4



# Reading Material



- strengtheory

  + http://strengtheory.com/category/articles/

- elitefts

  + https://www.elitefts.com/education/

- JTS Strenth

  + http://www.jtsstrength.com/articles/



# Video Resources



- Alan Thrall

  + https://www.youtube.com/user/athrall7

- Mark Bell

  + https://www.youtube.com/user/supertraining06

- Chris Duffin

  + https://www.youtube.com/channel/UCTJXMoehEPDTsRwme-IpbMQ

- Omar Isuf

  + https://www.youtube.com/user/OmarIsuf



# Basic Lifting Programs



## StrongLifts 5x5



http://stronglifts.com/5x5/



## 5/3/1



https://www.lift.net/workout-routines/wendler-5-3-1/



https://www.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00B1HOZ6G/ref=sr_1_1?ie=UTF8&qid=1476420025&sr=8-1&keywords=5%2F3%2F1



# Advanced Lifting Programs



## Beyond 5/3/1



http://www.powerliftingtowin.com/beyond-531/



https://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results-ebook/dp/1467580309/ref=sr_1_3?ie=UTF8&qid=1476420025&sr=8-3&keywords=5%2F3%2F1



## The Cube



http://www.brandonlilly.net/what-is-the-cube-method/



https://www.lift.net/workout-routines/cube-method/



https://www.amazon.com/Cube-Method-Brandon-Lilly-ebook/dp/B00CSWPN2S/ref=sr_1_1?ie=UTF8&qid=1476420049&sr=8-1&keywords=the+cube+lifting



# Specialized Programs



## Smolov Squat



http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/



## Coan/Phillipi Deadlift



https://www.lift.net/workout-routines/ed-coan-deadlift-routine/



## Smolov Jr for Bench



http://www.smolovjr.com/smolov-squat-program/



# Tools



## Program Calculators



- Black Iron Beast: http://blackironbeast.com/

  + Starting Strength

  + 5/3/1

  + Beyond 5/3/1

  + Cube



## Nutrition Tracking



http://myfitnesspal.com/