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NLP stages and their triggers (for each lift)
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
- Can't get 5 reps -> begin alternating with power cleans (workout A deadlift, workout B clean)
- Can't get 5 reps for 2 consecutive workouts -> back-off 90% (do this twice)
- Can't get 5 reps for 2 consecutive workouts -> begin alternating with back extensions (workout A deadlift / clean, workout B back extensions)
- Can't get 5 reps for 2 consecutive workouts -> move to sets of 3
Squats
- Can't get 3 sets of 5 for 2 consecutive workouts -> back-off 90% (do this twice)
- Can't get 3 sets of 5 for 2 consecutive workouts -> add Wednesday light day
- Can't get 3 sets of 5 for 2 consecutive workouts -> begin micro loading
- Can't get 3 sets of 5 for 2 consecutive workouts -> move to sets of 3
Bench and Overhead presses
- Can't get 3 sets of 5 for 2 consecutive workouts -> begin micro-loading
- Can't get 3 sets of 5 for 2 consecutive workouts -> back-off 90% (do this twice)
- Can't get 3 sets of 5 for 2 consecutive workouts -> move to sets of 3
Chins
- 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)
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