Transitioning to Intermediate Program Transitioning to Intermediate Program

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Thread: Transitioning to Intermediate Program

  1. #1
    Join Date
    Mar 2020
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    Default Transitioning to Intermediate Program

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    So I re-ran my novice linear progression starting in June when gyms reopened in Illinois. I've worked up to 375x5 in the squat (with 2 backoff sets @ about 90%). Bench @ 275x5x3, Press 145x5x3, Deadlift 405x3x1. Progress is still coming, albeit much more slowly, but I think I'd like to switch to a program that allows for some more assistance exercises, breaks up the monotony, and allows for a little more rest. I am 6', 215 lbs. 33 years old.

    I have the Practical Programming 3rd edition. I'm debating between the High volume/low intensity or heavy & light day programs. I've done one lift per day but that feels a little too much like 5/3/1.

    What is a good rule of thumb for switching to an intermediate program and how do you figure out what poundages to start at, or is this highly individual and best left to each lifter to tinker with and figure out on their own?

  2. #2
    Join Date
    Oct 2017
    Location
    Uk
    Posts
    1,242

    Default

    Quote Originally Posted by JoshK View Post
    So I re-ran my novice linear progression starting in June when gyms reopened in Illinois. I've worked up to 375x5 in the squat (with 2 backoff sets @ about 90%). Bench @ 275x5x3, Press 145x5x3, Deadlift 405x3x1. Progress is still coming, albeit much more slowly, but I think I'd like to switch to a program that allows for some more assistance exercises, breaks up the monotony, and allows for a little more rest. I am 6', 215 lbs. 33 years old.

    I have the Practical Programming 3rd edition. I'm debating between the High volume/low intensity or heavy & light day programs. I've done one lift per day but that feels a little too much like 5/3/1.

    What is a good rule of thumb for switching to an intermediate program and how do you figure out what poundages to start at, or is this highly individual and best left to each lifter to tinker with and figure out on their own?
    Have you failed any lifts ? If you have, check out the first three questions. Are you micro loading ? It’s really worth running NLP to the end stops. When you transition to intermediate progress will slow and you might just end up effectively running out the slack left over from an incomplete NLP. In other words you just used up time which would have been better used for NLP in the first place.

  3. #3
    Join Date
    Jun 2015
    Location
    Garage of GainzZz
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    2,356

    Default

    The “Minimum Effective Dose” series of articles here on the site is where you want to look.

  4. #4
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    51

    Default

    Andy Baker has an article on his blog about successful transition to intermediate programming; I took a lot of inspiration from that.

  5. #5
    Join Date
    Mar 2020
    Posts
    19

    Default

    Thanks. I will look into those articles.

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