4 Day Split from PPST

[Ryan Dell Whitley]

Rip,

What loading scheme do you recommend for the 4-day split you described in PPST? Since it is essentially turning two workouts into four does the reduction in weekly volume allow a trainee to continue linear progression? Thanks.

[Mark Rippetoe]

What do you mean by "loading scheme"?

[Ryan Dell Whitley]

By "loading scheme" I mean by which method a trainee adds weight to the bar. I was thinking that because of the decreased weekly volume the trainee could continue adding weight like he did during SS (but perhaps on a smaller scale). Am I right in this assumption or does there need to be a variation in volume and/or intensity like some of the other intermediate programs you listed (Texas Method, Starr Method)?

Thanks.

[Mark Rippetoe]

I add weight to the bar by sliding the plates on. But maybe we could speed things up if you'll provide an example of what you're trying to explain.

[Ian Kovtunovich]

I add weight to the bar by sliding the plates on.

My God, I have been royally fucking that part up.

[Ryan Dell Whitley]

Your example from the book:

Monday: Squats and Presses
Tuesday: Pulls
Thursday: Squats and Presses
Friday: Pulls

So...if a trainee squats 350 for 3x5 on Monday would he then go for 355 on Thursday? Or is there something I'm missing?

[Mark Rippetoe]

No, because he's an INTERMEDIATE now, and they increase WEEKLY.

[Ryan Dell Whitley]

So you would squat the same weight twice in one week, or do a different squat variant, a light day, or what?

[TrackJunkie]

My God, I have been royally fucking that part up.

I know! Here I was suspending all of my plates from the bar with resistance bands all this time.

[ZKP]

You could do a lot of things. Heavy/light is mentioned in the book, alternating DL and squats(both twice a week once light once heavy). You could also do a volume and intensity, RE/ME/DE, splitting between 10 days rather than weekly. You could do one lift a day, alternating between upper and lower. you can "load" in lots of different ways and the best one is going to depend on your needs. Once you are at this level of advancement you'll have enough experience to know your options. Read up on em and Good luck.