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Thread: Mixing Novice with Intermediate Programming

  1. #1
    Join Date
    Feb 2008
    Posts
    9

    Default Mixing Novice with Intermediate Programming

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    I have been lifting for about year and half, mainly on SS (took a short detour and did 5x5 for a few months, but got back on SS.)

    Bodyweight: 199lbs

    My current maxes:
    Squat: 3x5x280
    Bench: 3x5x165
    Press: 3x5x111
    Deadlift: 1x5x335
    Power clean: 5x3x125

    My power clean is relatively weak because I did not start doing power cleans until about 2 months. My lower body lifts have been getting really taxing lately, however my upper body lifts are still weak and could probably benefit from novice programming a bit longer. I was thinking about doing the following:

    Mon:
    Squat 5x5 (sets across)
    Bench Press/Press 3x5
    Power Clean 5x3
    Chin-ups 3 sets to failure

    Wed:
    Front Squats 3x3 (or light back squats 2x5)
    Bench Press/Press 3x5
    Deadlift 1x5

    Fri:
    Squats 1x5
    Bench Press/Press 3x5
    Pull-ups 3 sets to failure
    Power Cleans 5x3

    I'm pretty much doing a version of the Advance Novice Program in PP, except I am employing a volume/recovery/intensity scheme on squats and PC'ing twice a week. I'm still alternating between benching and pressing each workout. Would do you think of this? I figure I could do this until I move up to a full-blown intermediate program.

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    55,018

    Default

    This is fine, and as I've discussed elsewhere, it is not unlikely that your upper body and lower body could transition into intermediate programming on slightly different timeframes.

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