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Thread: How to Become an Intermediate with Nick D | Starting Strength Gyms Podcast #59

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    Default How to Become an Intermediate with Nick D | Starting Strength Gyms Podcast #59

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    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

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    I really liked this episode.

    Easily surpassed "mildly entertaining" and "reasonably well informed commentary".

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    What's the link for the women's progression please?

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    Ray Gillenwater is offline Administrator, Starting Strength Gyms
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    Quote Originally Posted by Sheryl B View Post
    What's the link for the women's progression please?
    And a video summary: Novice Linear Progression For Women - YouTube

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    starting strength coach development program
    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).

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