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Thread: "Advanced" SS alterations

  1. #1

    Default "Advanced" SS alterations

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    Instead of resetting or microloading once I've plateaued on a lift, could I instead alternate it with an accessory exercise. For example if I stalled out on the Press, could I do:

    Workout B:
    Squat 3x5
    Press 3x5 / HSPU's 3 sets (alternating)
    Power Cleans 5x3

    or if I maxed out on the Bench:

    Workout A:
    Squat 3x5
    Bench 3x5 / Dips 3 sets (alternating)
    Deadlift 1x5

    Would these adjustments allow me to progress due to the reduced frequency of the exercises? (This assumes the other lifts are still progressing on their own.)

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,697

    Default

    As a general rule the reason you plateau is because you have adapted beyond the ability of the stress imposed by the workout to continue to produce an adaptation, coupled with the fact that the magnitute of this stress now requires more time in which to recover. This is the difference between a novice and an intermediate lifter. Therefore, if a stress reduction like you propose works, it means that inadequate recovery, and not an inadequate stress level, was the reason you were stuck. Try it and see, and make corrections to your pogram based on what you find out.

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