Starting HLM/Intermediate programming.

SQ: 330 1X4. DL: 340 1X5. Press 122 3X3. BP 180 3X3. I think i have finally exhausted my LP life-span. Squats feel near RM, and back-off sets make me feel even more tired. I moved DL into intermediate a while ago, and i'll move my presses into intermediate programmings in a few workouts more. I have seen the HLM setup on PPST3 and says that i should get 5x5, 5x5 and 1x5, although it seems too hard/long. I wonder if i could do another rep range for squats and do deadlifts other day, like Wednesday, squats also seem too hard because i think they are done in a near maximal range. And y'know, this might sound like i'm being a scared piece of shit, but i honestly like to lift. It's just that 5X5 on squats near max weight sounds too fucking hard, almost like TM. My experience tells me that i could not keep up that Monday for more than a few weeks, if so. I haven't defined my "goals" but getting stronger and bigger sounds good enough. Sorry if i ask for too much, i just wonder if i could get a small guide into intermediate programming, at least on the squat.

Nowadays i'm doing:

Monday: SQ1X5+BACK OFF SETS. PRESS/BP 3X3 ,CHINS
WED 80% SQUAT, PRESS/BP 3X3, DL 1X5.
REPEAT MONDAY.

you can check my log out I am following an Andy Baker OK'd HLM for a while. That said im not convinced you are done with NLP.

Age/height/bodyweight?

Thanks Eric, it's useful but a little confusing. Does 5x5 day serve the purpose of "Medium"? And intensity day of "heavy"? Or does it work like TM? Why the heavy realience on 7+ reps on intensity day? Finally, how would i milk the rest of my novice gains? It might be possible, but i've been on a linear progression for i think 9 months or more.

16/5'11/193 last i checked.

I first posted this by accident in this forum instead of general programming, sorry, heh.

You are not done with your NLP. Sixteen-year-old kids don't get done with their NLPs this soon.

Just tried 330 1x5, couldn't finish the 3rd rep. 3 times in a row since two weeks or so. I have missed 2 or 3 monday workouts in a row. I could try 3x3 but i don't think it will change anything. I eat more than plenty averagin 3500 calories, sleep is shitty, but i got like 10 hours of sleep today and some other days. I have resetted countless times, and my right knee hurts even though i push the knees out in every descent. what else is there to be done in order to keep NLP? And i think i'll try the HLM displayed in PPST3 but without power cleans.

The First Three Questions | Mark Rippetoe

I rest 8+minutes, eat 3500 calories or more, use 2/3 pound increases in presses and 5 squat/deads. Sleep isn't good, but i average 6 hours most days, i think. How much do you think i could keep up with NLP? But i think i'll start HLM on Monday.

I guess you're not eating enough.

Quote:

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Originally Posted by Diego Herrera

SQ: 330 1X4. DL: 340 1X5. Press 122 3X3. BP 180 3X3. I think i have finally exhausted my LP life-span. Squats feel near RM, and back-off sets make me feel even more tired. I moved DL into intermediate a while ago, and i'll move my presses into intermediate programmings in a few workouts more. I have seen the HLM setup on PPST3 and says that i should get 5x5, 5x5 and 1x5, although it seems too hard/long. I wonder if i could do another rep range for squats and do deadlifts other day, like Wednesday, squats also seem too hard because i think they are done in a near maximal range. And y'know, this might sound like i'm being a scared piece of shit, but i honestly like to lift. It's just that 5X5 on squats near max weight sounds too fucking hard, almost like TM. My experience tells me that i could not keep up that Monday for more than a few weeks, if so. I haven't defined my "goals" but getting stronger and bigger sounds good enough. Sorry if i ask for too much, i just wonder if i could get a small guide into intermediate programming, at least on the squat.

Nowadays i'm doing:

Monday: SQ1X5+BACK OFF SETS. PRESS/BP 3X3 ,CHINS
WED 80% SQUAT, PRESS/BP 3X3, DL 1X5.
REPEAT MONDAY.

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How did you arrive at the conclusion that your deadlift needed to move to weekly increases?

I used a couple of 10 pound jumps so i hit a wall. If i also remember, recovery was getting a little hard. You also recommended me to do that and i found it reasonable.

Okay, so my 3x5 progress stopped by 310, every time i try 330x5 i feel dizzy afterwards and can't even complete a 10% less back-off set of 5 reps. I have done 5+resets, and i actually did one a few months ago that helped me a lot in a stressful period. I have been paralyzed for more than a week about starting a new training program so let's hear what do you think about this.

Monday
5x5 85% squats (percentage from 325 which was my last 1x5 that i actually completed), 3x3 bench for now, but later 5x5 same as squats and add a heavy deadlift set of 1-5. I'm not sure if i will be able to pull it today, since my last DL's were on friday. But it seems that DLS arent interchangeable between days.

Wednesday.
3x5 (20% less) Press 3x3 for now and then 3x5 (i assume is 5-10% less weight) Chinups

Friday.
3x5 10% less from monday? 3x3 for now on bench/press, Close grip bench 5-10% less from Monday. And i think i'll do some romanian deadlifts/SLDL 3x5 so i add some variation to chinups.

The thing that worries me is that i will probably be using minimal weights in squat from an already low percentage or maybe i'll go up quickly in a few weeks, 85% is a percentage i got from the relative intensity image. The thing is that i just need something to work that's doable, or if you can recommend me some way to tweak my LP that can help me to move from maximal weights for a while. As i said, i've been paralyzed for a few weeks about how to start intermediate programming, but i also don't want to keep failing on 1x5 in LP and keep getting unmotivated.
¡

Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

If you can no longer make workout to workout jumps in weight on the lifts that the program calls for, then you are no longer a novice. Assuming that your inter-set rest is adequate, your sleep and nutrition is in order, and the jumps in weight you are making are not excessive. Given that you have been trying to continue the program for at least nine months, then it is safe to say you have finished your novice linear progression.

If I were you, this is what I would do:
Make that ~6 hours a night of sleep into 8-9, if you can, and make the sleep as qualitative as possible. Here is how you do that:
- Make your room as dark as possible. Black out blinds and a towel or rolled up shirt under your door works wonders. Absolutely no lights from the computer or RGB bullshit.
- Make your room as quiet as possible. Earplugs may be necessary but you have to make sure you can wake up to your alarm if you need one.
- Your room should be a comfortable temperature when you are in bed.
- You should avoid blue light from your computer, phone, and TV for at least an hour before bed. 2 hours is much better. A blue-light filter is required at minimum.
- If you are worrying about something, write it down in detail and leave it there. Inhaling for 5 seconds and exhaling for 5 after, for 5-10 minutes, can calm a busy mind.

Read the intermediate programming chapter in Practical Programming for Strength Training - 3rd edition. Read a paragraph or two, take some notes, and give it some thought. If you go through the chapter and still don't understand how to run one of those programs listed, come to the forum and ask a specific question.

In summary, improving your sleep may help you out of your rut. Otherwise, backing off and re-evaluating your programming will ultimately be the answer in the absence of injury. Consider the fatigue you accumulate throughout the day. If you are practicing for a sport or doing a lot of moving around during the day outside of just walking, perhaps that fatigue is the issue. You are certainly past the novice phase if you've been running it for 9 months.