PPST3 Example "Well-executed novice linear progression" PPST3 Example "Well-executed novice linear progression"

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Thread: PPST3 Example "Well-executed novice linear progression"

  1. #1
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    Default PPST3 Example "Well-executed novice linear progression"

    In Chapter 6 of Practical Programming for Strength e3, Kindle Edition: The Novice, Rip gives an example of a starting strength linear progression log for a former athlete client of his.
    The training log looks like what we novices are all shooting for, and reflects very closely what Rip prescribes in Starting Strength.
    However I notice that in week 9 of the program, something changes. If this trainee's program was indeed executed near-flawlessly then this is something which was not covered in Starting Strength.
    In week 8, this guys progression is standard, 5 lbs per day increase on his squat. He ends week 8 at 280x5x3 on the 3rd day. On day 1 of week 9, he increases 5 lbs more on the squat, 285x5x3. However, on day 2, this trainee drops the weight down 20% on his working set of squats and does 220x5x3. Then on day 3, he returns to his progression based on day 1 weight, 280x5x3.
    While this programming is very intuitive, is it Starting Strength? It makes a lot of sense to me since I've been struggling squatting 240-250 these past 3 weeks, making weekly progress instead of daily, and feeling very over-trained. I imagine I would benefit from a drop day in the middle of the week.

    My point is: I didn't know I could do this and not be accused of YNDTP? Can I get away with this?

  2. #2
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    Is the only part of the novice chapter that you read? I refuse to believe that you read the entire chapter on novice programming and missed the part about the midweek offload.

  3. #3
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    I may have missed that part initially, now I've found what you are referencing... although I didn't notice this concept in SSBBT... I suppose it's an advanced concept!

  4. #4
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    Ok so you are good now?

    And BTW, that example client was mine and not Rip's.

  5. #5
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    Good, thank you sir! I plan to utilize this method because I am not recovering sufficiently from the cumulative workload. My gains have slowed to about 2.5 lbs per week over the past 2 weeks.

  6. #6
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    It's not a new concept though, the mid week light squats are in SSBBT as well, and that stage of Novice LP is often referred to as "advanced novice" phase.

  7. #7
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    I'm going to take this Wed/Fri off from Squats to recover... then on Monday I will pick up where I failed at 250 x 5 x 3, and Wednesdays will be my 20% back-off set @ 200 lbs x 5 x 3. Friday will be 255 lbs. Hoping this gets my progression back on track.

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