Intermediate weekly progression

[Whey and Steak]

Hi Andy,

I've just finished my lp and I'm looking to start either HLM or a 4 day split. I understand the basic format of these programs and what constitutes heavy, light and medium but what I don't understand is how much and when to add weight to the bar in order to progress from session to session, or in the intermediate sense, week to week. I've read the intermediate section of PPST and I've watched your youtube videos on the programs but I'm still unclear as to how I should manipulate my load over time.

Thanks in advance.

[Ben Patterson]

There are actually 2 boards labeled “Programming”, one in the Starting Strength” section which is Andy’s board and one in the Strength and Conditioning “ section which is a more public board. This is the public one, so if you wanted to ask Andy specifically you’ll want to post up on his board.

However, the answer to your question is to increase the load on every heavy day (at least for now).

For example:

Week 1
M
Squat: 315x5x4
Bench: 225x5x4
Power clean: 185x3x5

W
Squat: 255x5x2
Press: 165x5x3
Chin ups

F
Squat: 285x5x3
Bench: 205x5x3
Deadlift:405x5

Week 2
M
Sq: 320x5x4
BP: 227.5x5x4
PC: 187.5x3x5

W
Sq: 260x5x2
P: 167.5x5x3
Chins

F
Sq: 290x5x3
Bp: 207.5x5x3
DL: 410x5

This example follows this template:

M
Squat heavy
Pressing: heavy
Pulling medium

W
Squatting light
Pressing light
Pulling light/assistance

F
Squatting medium
Pressing medium
Pulling heavy

Did that help clear things up?

[Royce Nichols]

Cool thing about HLM is you can lay it out however you want. This also can make it confusing! Ben’s program is solid. I’m running HLM right now and love it. It’s like this:

TUES (H)
Sq 3x5
Bench 3x5
DL 1x5

Thur (L)
Tempo sq- 2x5 80% mon weight
Press-3x5
B.B. row-3x5

Saturday (M)
Sq- 5x5 (90% Mon)
Closegrip bench 3x5
Stiff leg DL

When I got done with my LP my coach told me to take a 15% reset on all lifts to let some fatigue dissipate and ease into HLM. This turned out to be a little too conservative for me. So,12-15%? YMMV. Bar speed has been good so we have had a few ten pound jumps but it’s mostly been five

[Royce Nichols]

Sldl 3x5 *

[Dlk93]

I understand the basic format of these programs and what constitutes heavy, light and medium but what I don't understand is how much and when to add weight to the bar in order to progress from session to session, or in the intermediate sense, week to week.

Seems like you answered your own question within your question. "When do I add weight in order to progress on a weekly basis?" Well, on a weekly basis. As far as how much weight to add, there's no standardized number for everyone in all situations. 5 pounds is typical for lower body lifts, less than 5 (usually 2.5 pounds or less) for upper body lifts--granted that recovery is optimal. But we know nothing about you so its hard to say whether you'll be "typical."