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Thread: Transition to intermediate

  1. #1
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    Default Transition to intermediate

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    Male 56.25 185 lbs 32 years old
    Squat 340 x 5
    Dead 400 x 5
    Bench 242.5 x 5
    Press 150 x 5
    Clean 200 x 3

    My last 2 bench sessions, I failed to complete 3 x 5 with 245 on my bench. Per the gray book that would call for a Monday lighter 5 x 5 and a PR Friday set of 5. The examples given are if everything stalled together. Do I only manipulate the bench but keep the same progression on everything else until they also stall? Or do I switch to 4 day split and manipulate everything? Or do I need to back off/build up? Or gain 15 more lbs (assuming this is yes)?

  2. #2
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    Go listen to the podcasts Nick did with Ray, as well as the webcast Nick did solo. Theres also an article Nick did about the transition to intermediate.

  3. #3
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    Apr 2023
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    Don't change anything that's working. Don't reduce pressing volume.

  4. #4
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    Quote Originally Posted by Matt Nieveen View Post
    Male 56.25 185 lbs 32 years old
    Squat 340 x 5
    Dead 400 x 5
    Bench 242.5 x 5
    Press 150 x 5
    Clean 200 x 3

    My last 2 bench sessions, I failed to complete 3 x 5 with 245 on my bench. Per the gray book that would call for a Monday lighter 5 x 5 and a PR Friday set of 5. The examples given are if everything stalled together. Do I only manipulate the bench but keep the same progression on everything else until they also stall? Or do I switch to 4 day split and manipulate everything? Or do I need to back off/build up? Or gain 15 more lbs (assuming this is yes)?
    I would do both, get to 200 pounds and run a 4 day split. You could also do a HLM.
    Your new goals at 200 need to be
    Bench 275 for 5
    Squat 405 for 5
    Deadlift 465 for 5
    Press 170 for 5

    You have also hit a point were you will have to pick if you want to be a press focus or bench. Of course this doesn't mean forever. I prefer bench, but if my shoulders start acting ugly (have had surgery) I would press 2x and bench 1x a week.

  5. #5
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    Im also confused about how to program the bench when the other lifts are still progressing.

    Is it suitable to micro load and make every second bench session a light bench day?

  6. #6
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    Dec 2011
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    Australia
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    I found an answer in this article:

    Intermediate Programming for the Upper Body Lifts | Nick Delgadillo

    Is it ok to run the compressed Texas Method on one of the upper body lifts and continue with NLP on the other?

  7. #7
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    Correct: do not move lifts that are progressing to intermediate to intermediate programming until they need to be. That method works real good for upper body lifts: it's main benefit is it's a good way to increase pressing volume

  8. #8
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    Dec 2017
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    Quote Originally Posted by Cameron View Post
    I found an answer in this article:


    Intermediate Programming for the Upper Body Lifts | Nick Delgadillo

    Is it ok to run the compressed Texas Method on one of the upper body lifts and continue with NLP on the other?
    So progess is being halted at bench, but not other lifts I take it. You can program intermediate for 1 lift and be a novice still at another. Example bellow
    Monday
    Bench 5x5
    Squat 3x5
    Power clean 5x3

    Weds
    Squat 3x5 off set 10 precent
    Overhead press 4x5
    Chin ups 3x to faliure

    Friday
    Squat 3x5 new pr
    Bench 1x5 new pr
    Deadlift 1x5 new pr

  9. #9
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    Dec 2011
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    Australia
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    Thank you. Im curious - why is a light squat day included?

  10. #10
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    Dec 2017
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    starting strength coach development program
    To practice the neurological pathways. While not adding accumulative stress.

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