4 day split for novice

[BuffaloBill89]

Hello, I'm on my 4rth week of NLP, my job is physically demanding and even though I numbers go up in the press, bench and deadlift I find hard to go up in the squat I think is hard for me to recover in 48 hours. Yesterday I wasn't able to lift my previous numbers and I went back in today and squatted 5lbs more for 3 sets of 5. Any help with this ? Is it a good idea if I follow the 4 day split as a novice?

[Mark Rippetoe]

The First Three Questions | Mark Rippetoe

A Clarification | Mark Rippetoe

[BuffaloBill89]

Thanks, I'll eat more and stick to the program.

[SouthernLifter]

It is impossible to help you properly if we do not know you bodyweight, height, age, your calories intake per day and a brief reference of your last weeks adding weight to the bar.

[BuffaloBill89]

Hi,
Weight 170lbs
Height 5'9
Age 34
I eat about 3,500 to 4,000 calories I've gained 9lbs and some fat around the waist these 4 weeks that I've been running the program.
Squat went from 175 to 231lbs
Deadlift from 192 to 275lbs
Press from 64 to 99lbs
Bench from 125 to 155lbs
I've been adding 5lbs to every movement apart from DL that I've been adding more. In the middle of the 4rth week I couldn't make not even the first set of the squat so I went the next day and manage to add 5lbs more and finish all 3 sets but that's only for the squat I don't have any issue to add weight to the rest movement, I'm just thinking because of my work it's harder to recover.
PS: we use kg here so these are the conversation numbers.

[Maybach]

Minor speed bump. It happens. Remove the phrase "fat around the waist" from your vocabulary for six months. Get to 200 pounds yesterday.

None of those weights are even tickling the bottom of what should be a fatiguing workout for someone in your demographic. Do this right and you will know what I mean.

[heinz83]

If you are not doing light squat day, you might consider it. It's early for it, but you need your deadlift to catch up, and backing off a bit could help manage the stress.

If you are not deadlifting 3 times weekly with 10lb/5kg jumps then you ought to. A higher deadlift keeps your squat from stalling.

[BuffaloBill89]

Minor speed bump. It happens. Remove the phrase "fat around the waist" from your vocabulary for six months. Get to 200 pounds yesterday.

None of those weights are even tickling the bottom of what should be a fatiguing workout for someone in your demographic. Do this right and you will know what I mean.

Will do! Thanks

If you are not doing light squat day, you might consider it. It's early for it, but you need your deadlift to catch up, and backing off a bit could help manage the stress.

If you are not deadlifting 3 times weekly with 10lb/5kg jumps then you ought to. A higher deadlift keeps your squat from stalling.

Deadlifts are going up really well, in what percentage of my pr for the light day? Thanks.

[heinz83]

Will do! Thanks



Deadlifts are going up really well, in what percentage of my pr for the light day? Thanks.

No less than 90 percent on the light squats. It's early, and it's just for getting your deadlift further ahead.

[BuffaloBill89]

No less than 90 percent on the light squats. It's early, and it's just for getting your deadlift further ahead.

I'll try it, thanks for the advice!