NLP stages and their triggers (for each lift)

[andres]

I've summarized my understanding of changes you make as you go along the NLP to each of the lifts. Do I have this right?

Deadlifts

1. Can't get 5 reps -> begin alternating with power cleans (workout A deadlift, workout B clean)
2. Can't get 5 reps for 2 consecutive workouts -> back-off 90% (do this twice)
3. Can't get 5 reps for 2 consecutive workouts -> begin alternating with back extensions (workout A deadlift / clean, workout B back extensions)
4. Can't get 5 reps for 2 consecutive workouts -> move to sets of 3

Squats

1. Can't get 3 sets of 5 for 2 consecutive workouts -> back-off 90% (do this twice)
2. Can't get 3 sets of 5 for 2 consecutive workouts -> add Wednesday light day
3. Can't get 3 sets of 5 for 2 consecutive workouts -> begin micro loading
4. Can't get 3 sets of 5 for 2 consecutive workouts -> move to sets of 3

Bench and Overhead presses

1. Can't get 3 sets of 5 for 2 consecutive workouts -> begin micro-loading
2. Can't get 3 sets of 5 for 2 consecutive workouts -> back-off 90% (do this twice)
3. Can't get 3 sets of 5 for 2 consecutive workouts -> move to sets of 3

Chins

1. When you reach 3 sets of 10, alternate with weighted sets of 5 (Workout B bodyweight chins to failure, Workout B2 3 sets of 5 weighted chins)

[Mark Rippetoe]

The First Three Questions | Mark Rippetoe