I really liked this episode.
Easily surpassed "mildly entertaining" and "reasonably well informed commentary".
Ray and Nick review the steps in the NLP and go through progressions to intermediate programming for each lift and examples of common issues with making changes.
- 01:47 Squat progression - Novice to Intermediate
- 03:37 Start with the basics - only make changes when needed
- 06:22 Technique/form
- 09:23 Adding a light day
- 11:59 Changes are individual dependent
- 13:51 Go up on the first set of five
- 15:33 Anything that's not adding five pounds to a workout isn't NLP
- 16:54 40-year-old/last steps for progression/decide which day is the heavy day
- 19:19 Triples
- 21:44 Considerations on program changes at this level
- 24:00 Women will move to threes pretty early
- 25:42 Programming issues - determining what change to make
- 26:36 Too much stress or not enough?
- 30:16 Not enough stress
- 31:49 If you make a change, make a small change
- 37:48 Standard progression on the deadlift
- 41:15 Simplifying things
- 44:37 Alternating the deadlift with another pulling movement
- 52:19 Making 10-pound jumps on the deadlift
- 55:09 Bench progression
- 57:30 Press progression
- 1:03:10 Nick's clients grinding through reps
- 1:04:39 Post novice - continue increasing stress
I really liked this episode.
Easily surpassed "mildly entertaining" and "reasonably well informed commentary".
What's the link for the women's progression please?
Having watched this episode 3-4 times, I figured I'd share my notes about the squat progression. Nick can correct me if I got something wrong.
Adult human males:
Standard NLP:
M - 3 X 5
W - 3 X 5
F - 3 X 5
Add light day:
M - 3 X 5
W - 3 X 5 @ 80%
F - 3 X 5
Add back-off sets:
M - 1 X 5, 2 X 5 @ 90%
W - 3 X 5 @ 80%
F - 1 X 5, 2 X 5 @ 90%
Add medium day:
M - 1 X 5, 2 X 5 @ 90%
W - 3 X 5 @ 80%
F - 3 X 5 @ 90%
Add triples:
M - 3 X 3
W - 3 X 5 @ 80%
F - 3 X 5 @ 90%
Adult human females (my interpretation and experiment*):
Standard NLP:
M - 3 X 5
W - 3 X 5
F - 3 X 5
Women NLP:
M - 5 X 3
W - 5 X 3
F - 5 X 3
Add light day:
M - 5 X 3
W - 5 X 3** @ 80%
F - 5 X 3
Add back-off sets:
M - 2 X 3, 3 X 3 @ 90%
W - 5 X 3** @ 80%
F - 2 X 3, 3 X 3 @ 90%
Add medium day:
M - 2 X 3, 3 X 3 @ 90%
W - 5 X 3** @ 80%
F - 5 X 3** @ 90%
*I tried this after coming back from a layoff to stretch the NLP without burning myself out. FWIW, doing this has brought me 10lbs away from my previous PR (230 X 3 X 2) in record time.
**I use 3 X 5 instead to keep the workouts shorter (and because I like doing fahves and have had quite a bit of success in using them for volume days while training on a four-day split).