Moving from LP to Intermediate

[dl31685]

Brent,

I am nearing the end of my LP and looking at using an Old Man Texas Method template for the start of my intermediate training. Wanted your opinion on something like this:

Week 1:
Day 1: Day 2: Day 3:
Squat: 3x5 90% of max 5 Squat: 3x5 at 80% Squat: 1x5
Bench: 3x5 90% of max 5 Press: 3x5 at 90% of max 5 Bench: 1x5
Deadlift 3x5 90% of max 5 BB Row: 3x5 Deadlift: 1x5

Week 2:
Day 1: Day 2: Day 3:
Squat: 3x5 90% of max 5 Squat: 3x5 at 80% Squat: 1x5
Press: 3x5 90% of max 5 Bench: 3x5 at 90% of max 5 Press: 1x5
Deadlift 3x5 90% of max 5 BB Row: 3x5 Deadlift: 1x5

[Brent Carter]

Looks fine, DL volume work might be much but see how it goes. I like a lighter DL variant on that day of the week . Just keep in mind that the percentages are a GUIDE. Ultimately you must apply an ounce of common sense/ experience when working with templates like this.

[dl31685]

DL Variant being something like SLDL or Rack Pulls?

[dl31685]

Brent,

Totally off topic for strength programming, but do you do or recommend any cardio? I am feeling like I could use some walking or riding the bike 3 times a week for 30 minutes or so.

[Brent Carter]

Correct regarding DL variant (though Rack pulls will be heavier than you DL so program with care).

WRT cardio. Bike is a good choice as is a rower or sled/prowler. Basically anything that does not have significant eccentric muscular contractions. HIIT is probably best. I like 30seconds on maximal or near maximal effort followed by 60sec of rest. Repeat 8-10x.

To hear the science and research behind it check this multi part video:

Strength & Endurance | Jonathon Sullivan