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Thread: Maximizing NLP before 4-day split question

  1. #1
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    Default Maximizing NLP before 4-day split question

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    I’m 33, 5’9’’, 183lbs, and began SS ~9 months ago (1 month period of sub-optimal training due to job change back in Jan/Feb). I’m trying to squeeze every last bit of progress I can out of my NLP before switching to a 4-day split Heavy-Light Routine from PPST.

    Squat- 355/3/5 : Reduce to 3x3

    Bench- 190/5/1 & 155/5/2 : Reduce to 1 heavy triple with 2 back off sets

    Press: 155/3/5- Reduce to 3x3

    Deadlift: 335/5/1- Continue 5lb increases with Hook for W/U and Alt. for W/S

    Do these adjustments look like a productive plan for a few weeks?

  2. #2
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    Why 3s on the squat instead of 5s? Triples end the program pretty quickly at this light bodyweight.

  3. #3
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    My thinking was the 3s would allow me to continue the linear progress because the total weight would be the same over the entire workout. I started this change at 345 after repeating twice due to missed reps. To address the first 3 Questions my Rest time is around 7-10min, 5lb increases, and although I don't count calories I pay attention to my food and protein intake, started at 160lbs. Since I felt I addressed those my next thought was to change from 5s to 3s since I was only missing the 4th or 5th rep and make it up by adding the extra sets. I didn't realize the switch from 5s to 3s was such a detriment to LP.

  4. #4
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    Quote Originally Posted by Jeffrey D Smith View Post
    began SS ~9 months ago
    ?

  5. #5
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    The reason we use 5s is dealt with extensively in PPST3. By your reasoning, singles are the end of the LP. They are not, and there is a good reason. Look it up.

  6. #6
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    starting strength coach development program
    Good point about singles being the end of LP, seems obvious now. Thanks for the feedback.

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