Novice Squat, early intermediate everything else - programming?

[Austrian]

Hey guys,

Long story short, 1,5 years ago I got a herniated discs, where I thought I am going to die lol, it was that painful. Disgusting numbness in my right leg for a few weeks, somehow regained everything and now all is fine. Except my squat numbers lol.

I did my NLP without squatting (because I was scared shitless), got up to a
220kg 1RM deadlift (180kg 1x5)
100kg 3x5 Bench
70kg 3x3 Press (tried the method in practical programming where u switch from 3x5 to 3x3 to add some weight)
85kg 5x3 Powerclean
Can't progress linear anymore, I tried deloading 5-10% and try to work up to a new PR after a few weeks but it does not work anymore. Yes, I read the 3 questions.
Started Squatting a few weeks ago again, with 60kg, now I am at 80kg. I know it's pathetic haha but need to start somewhere.

I was wondering how I should program everything. I thought about an Intermediate approach for the Deadlift, Press and Powerclean, but the Squat will progress alot with the NLP.
I am not sure though how I can put everything together though. Does someone more experienced than I am have an idea?

Thanks in advance,
Austrian

[Hayden-William Courtland]

Have you read: Practical Programming 3rd Edition It's a good one.

[JamesFazz]

This seems relatively straightforward to resolve - it's important to consider each lift's needs individually. You're not an intermediate, rather you have an intermediate an intermediate deadlift, bench press and so on, but a novice squat. Once this is identified, how to solve the situation is relatively straightforward: run a 3-day NLP for your squat and intermediate programming for the other lifts. If you need ideas for intermediate programming, many options are set out in the blue book.

[Griffin727]

Hey guys,

Long story short, 1,5 years ago I got a herniated discs, where I thought I am going to die lol, it was that painful. Disgusting numbness in my right leg for a few weeks, somehow regained everything and now all is fine. Except my squat numbers lol.

I did my NLP without squatting (because I was scared shitless), got up to a
220kg 1RM deadlift (180kg 1x5)
100kg 3x5 Bench
70kg 3x3 Press (tried the method in practical programming where u switch from 3x5 to 3x3 to add some weight)
85kg 5x3 Powerclean
Can't progress linear anymore, I tried deloading 5-10% and try to work up to a new PR after a few weeks but it does not work anymore. Yes, I read the 3 questions.
Started Squatting a few weeks ago again, with 60kg, now I am at 80kg. I know it's pathetic haha but need to start somewhere.

I was wondering how I should program everything. I thought about an Intermediate approach for the Deadlift, Press and Powerclean, but the Squat will progress alot with the NLP.
I am not sure though how I can put everything together though. Does someone more experienced than I am have an idea?

Thanks in advance,
Austrian

If you have truly exhausted 48 to 75 hour programing then the texas method is a great choice if you have time to burn and the environment to recover. If not then a simple HLM will work as well. The grey book has both these programs.

[Jason Donaldson]

If you have truly exhausted 48 to 75 hour programing then the texas method is a great choice if you have time to burn and the environment to recover. If not then a simple HLM will work as well. The grey book has both these programs.

I respectfully disagree, Griff. Trying to do TM for all the lifts except the squat will be extremely and unnecessarily complex, and trying to pull the squat along prematurely into intermediate programming, especially for a trainee with a history of spinal issues is probably not a great idea.

As Mr. Fazz the OP have said, we're looking at different programming for each lift right now.

Herr Österreicher: Specifically, I'd suggest standard NLP programming for your squat like you said, and slowly make incremental changes to the other lifts to keep them moving. Don't try to pick a specific intermediate program for them. Instead, make small changes to get progress, and let that ease you into the right intermediate programming for you. Try something on the individual lifts, like moving your press from 3 x 3 to something like Monday: 5x5, Friday 3x3, and progress each individually with the emphasis on the 3x3 day. This is a small change from 3x3 every press day - you've changed one thing, and you can see how that works over a couple of weeks. One tweak per lift at a time, so you have a single independent variable change to watch.

Yes, you may end up over time build to a TM style program, or an HLM style, as Griff suggests, but HOW you get there is important, and you'll learn a lot more doing it this way by the time you get there. Intermediate programming is the time you learn about yourself, and what works best for your body, mind, lifestyle, and so on.

[Griffin727]

"One tweak per lift at a time, so you have a single independent variable change to watch."That advice helped me a ton. What he states is true, better to do windage then to drop the whole NLP or really any program.

[Austrian]

I am training 3x a week now.

Will squat 3x a week like in the NLP.
On Mondays I will - 3x5 Squat, 5x5 OHP, 6x2 Powerclean, and some chinups
Wednesday - 3x5 Squat, 3x3 OHP, 1x5 Deadlift, some dips because I can't bench right now
Friday - 3x5 Squat, 1x5 new PR OHP, 5x3 Powercleans, some curls.

Will see when I can bench without problems. Probably in a month or 2.

Then I will:
Mo: 3x5 Squat, 5x5 Bench, 6x2 Powerclean, some Chinups
We: 3x5 Squat, 5x5 OHP, CG Bench 2x5, 1x5 Deadlift
Fri: 3x5 Squat, 1x5 Bench PR, 1x5 OHP PR, 5x3 Powercleans, some chins and curls.

Any suggestions?

[Mark Rippetoe]

Tell us again why you cannot bench.

[Austrian]

My pectoralis major tendon is fucked up on the left side. I could work through the pain - and I did when I was doing my NLP, but it did not get better at all. I could maybe close grip bench without feeling the tendon but I don't know if thats a good idea.

I am pressing 3 times a week because of that, as you told me to do in another thread. The dips I am doing are not targetting my tendon in any way, feels very nice.

I am deadlifting only once a week, and doing powercleans 2x.

Squatting 3x a week NLP.

[Mark Rippetoe]

It doesn't sound like you have correctly diagnosed the injury. Get somebody to look at it.