How to Become an Intermediate With Nick D | Starting Strength Gyms Podcast #59
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- čas přidán 10. 09. 2023
- Ray and Nick review the steps in the NLP and go through progressions to intermediate programming for each lift and examples of common issues with making changes.
How to do the NLP: • How to do the Starting...
NLP for Women: • Novice Linear Progress...
01:47 Squat progression - Novice to Intermediate
03:37 Start with the basics - only make changes when needed
06:22 Technique/form
09:23 Adding a light day
11:59 Changes are individual dependent
13:51 Go up on the first set of five
15:33 Anything that's not adding five pounds to a workout isn't NLP
16:54 40-year-old/ last steps for progression/ decide which day is the heavy day
19:19 Triples
21:44 Considerations on program changes at this level
24:00 Women will move to threes pretty early
25:42 Programming issues - determining what change to make
26:36 Too much stress or not enough?
30:16 Not enough stress
31:49 If you make a change, make a small change
37:48 Standard progression on the deadlift
41:15 Simplifying things
44:37 Alternating the deadlift with another pulling movement
52:19 Making 10-pound jumps on the deadlift
55:09 Bench progression
57:30 Press progression
1:03:10 Nick's clients grinding through reps
1:04:39 Post novice - continue increasing stress
#startingstrength #startingstrengthgyms #strongerisbetter #novicelinearprogression
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At 64, I've got a 415 squat, 465 DL..and my coach has me doing different Rep schemes of triples, doubles increasing sets over 3-4 weeks then a Close to PR numbers...
Nick is the Golden Mouthpiece for SS now and he's good at it.
01:47 Squat progression - Novice to Intermediate
03:37 Start with the basics - only make changes when needed
06:22 Technique/form
09:23 Adding a light day
11:59 Changes are individual dependent
13:51 Go up on the first set of five
15:33 Anything that's not adding five pounds to a workout isn't NLP
16:54 40-year-old/last steps for progression/decide which day is the heavy day
19:19 Triples
21:44 Considerations on program changes at this level
24:00 Women will move to threes pretty early
25:42 Programming issues - determining what change to make
26:36 Too much stress or not enough?
30:16 Not enough stress
31:49 If you make a change, make a small change
37:48 Standard progression on the deadlift
41:15 Simplifying things
44:37 Alternating the deadlift with another pulling movement
52:19 Making 10-pound jumps on the deadlift
55:09 Bench progression
57:30 Press progression
1:03:10 Nick's clients grinding through reps
1:04:39 Post novice - continue increasing stress
Hero
I started squatting when I was 39.. with.. 80kg on the bar.. 5x5.. felt the grind around 125kg..then switched to an intermediate program.. now @46 of age, my last PR was 170kg..
I started squatting in my early 30s with much less.
Had my first lower back strain at 77.5kg squat. 😂
Reaching 100kgx5 last year October at 84kg body weight was a huuuuuuuuuge accomplishment for me.
@@sofartsogood3932 lower back issue is a bitc h when overdoing it.. one way or another it's bound to happen even if your form is on point.. I always had some kind of minor injuries, slipped disk, hip issue.. etc.. two options, either work your way around it, take Time off, go to the chiropractor for a quick fix, and get back to the grind.. my bodyweight always stayed at around 85-89 tops.. with my left hip injury these days I'm taking it easy, last session was two weeks ago with 140kgx5 on the bar.. deadlifts is stuck at 180kgx5.. bench 80kgx5.. I kinda stopped chasing numbers now lol.. but if and when I'm injury free, I'm getting back to it pronto
Why comment here if you weren't doing the program?
@@sofartsogood3932I got the same milestone with similar body weight at age 14 a couple of months ago
@@Abraham_Kist-Okazakihe just really enjoys typing double full stops
Deadlifts have been a game changer. I love it. I also do weighted pull and chin ups , narrow grip bench presses. Instead of back squatting 3 times a week I prefer to do it twice a week in between a day for front squat.
“Any pull” for alternating with deadlift!? Revelation! I guess I thought I was locked into power cleans. Chins? Rows? Sumos? Deficit & Snatch Grip DLs? Love it!
So here's what I gathered:
Squat: start with the normal SS NLP, as soon as the bar starts slowing down and you feel like you're going to miss reps next time then go lighter at 80% (Practical Programming quotes 60-80%) on Wednesdays so you're now adding 5lbs twice a week, this will work for a few more sessions. Next you can try using back off sets at 90%, with only the first set on Mondays and Fridays are doing 5 reps with the new weight, which should delay making the next programming change. When that stops working, go to a weekly 5lbs increase, while maintaining the back-off set strategy for Mondays, 80% on Wednesday, then 3x5 90% on Fridays. After that, you may try 3x3 for Mondays. This would typically happen in the mid 200s, then low 300s, then mid-high 300s respectively, but it's not necessarily always the case.
Deadlift: after SS NLP, and once you go with a light day on squat, you can start adding 10lbs on the deadlift instead of 5lbs and only deadlift once a week.
Presses: after SS NLP and once the lifts start slowing down noticeably or you start to miss reps, try adding in more sets in a week. That could be in the form of heavy singles/double/tripples for Fridays. As a general rule, people who have low press numbers should do 5 sets rather than 3 on Mondays to increase volume.
I'm sure I've got things wrong, but I'm going to have to listen again. I'm now at the 250lbs x5 and was feeling stuck.
Thanks guys for this!
I wish I had this podcast when I was trying to figure out my own LP without a coach or a prayer.
@@antisocialite927 I've now finished my week 6 of this, squatted 264.8lbs/120kg today, pressed 115.7lbs/52.5kg and benched 159.8lbs/72.5kg. This past week was my first week with a light squat middle day and a compressed Texas method for upper body lifts. Let's see where we get with this.
Your notes are very helpful- thank you!
Excellent sequel for the first video,thanks for that guys!These 2 videos are valuable guides for us doing the program and applying the model!🙏
Absolutely fantastic video from you both. This information is so valuable.
This is really helpful...I've been stuck on the " i need to get to a number before a change" mindset. I have been squatting in NLP to the 335-345 mark and keep bouncing back like a rev limiter thinking more food more sleep, assuming I have to get to 365 before a change. I'm going to make some of the suggested adjustments. Thanks guys.
So helpful, lots to consider. Thanks.
Gold mine of information. Thank you for everything you do!
You're welcome 🍻
Awesome pod gents! I learned a ton from the “How to do LP” episode and now this one!
Glad you enjoyed 🍻
Thank you for this excellent video!
Thank you gentlemen!
I really needed these explanations. Thank you!!
Awesome guys thanks.
You're welcome 🍻
ملخص:
اداء ٣ مجموعات ٥ تكرارات .
٣ مرات في الاسبوع
زيادة ٢.٥ كلغ .
عندما تنخفض سرعة البار تخاف ان تضيع تكرار . قم بيوم خفيف الشدة .٣ مجموعات من ٥ تكرارت شدة ٨٥ يوم الاربعاء .
_ عندما يحدث نفس الشيء و تضطر الى التغيير : قم droop set الصعود في المجموعة الاولى ،ثم النزول في اخر المجموعتين ٩٠% .وذلك مرتين في الاسبوع .
_(و بهذا انت تصعد مرتين في الاسبوع .فلذلك انت تعد مبتدئ . و عندما تنتقل الى القفزة الاسبوعية فإنك تصبح متوسط) .
السؤال كيف
It’s funny how guys like those on Reactive Training System (RTS) make a cartoon of Starting Strength like if it was some kind of template and non individualized, while there’s a ton of stuff in intermediate and advanced programming
They are just butt-hurt over Rip making fun of how other coaches/"influencers" use RPE
Is there a way to get a consultation online from you guys in regards to technique on the big 3? I couldn’t really tell from the website. Thanks and please keep up the awesome content!
They have a form check section on their starting strength website, but you have to register to post videos. It's in forum/technique/form checks
@@skandalbanker thank you
Thank you so much. This is not me yet!
Good stuff gents
Started training at 40 with just the bar... i switched to a intermediate program and im still squating the bar and 6 plates as a warmup squat.
I’m gonna need to listen to this part again.
1:00:00
I have always trained bench press movements, squatting movements, and deadlift movements. I rotate my assistance exercises though. I don't just bang out the same assistance exercises week after week. I am always strengthening the weak points.
I am squatting with Reebok Nano Cross Trainer shoe. I am sure squat shoes with high heels would make it much easier. Sould you switch or stay with Nanos? I am not lifting heavy, still at beginning.
It's best to have the correct shoes before you need them. It's well worth the money to get a nice pair of lifting shoes.
I got a pair of Do-wins lifting shoes, because Alan Thrall recommended them. They've worked for me, but they're also all I've ever tried.
55:08
upperbody lifts
If my sticking point is getting the bar up the first inches in DL should I focus more on Halting DL than Rack Pulls? I’ve never failed if I get the bar above my knees
Maybe some deficit deadlifts would be a good idea
If we want to add a light deadlift day, are we still aiming for just 1 set of 5 reps or are we adding 3 sets as well?
I've always deadlifted, squatted, and bench pressed once per week. I've never done the main powerlifts more than once per week. For example: Sunday: Seated behind neck shoulder press, rear shoulder laterals. Tuesday: Squats, deadlifts. Wednesday: Bench press, incline bench press, upright rows. Friday: Dips, weighted dips, rows, leg extensions, shoulder side laterals, leg curls.
"Your not doing the Program " 🏋🏻🏋♂️🦊
How much does recovery time between training sessions play into how one can progress in your training?
Recovery time is what any program revolves around.
@@ciswhitemalewithextraprivi7898 🎯
👍
Deadlift heavy on the Wednesday, Monday or Friday for the light pull?
Isn’t taking the light day the same as the 5x5 madcow which is made for intermediates?
What I’m confused about is… aren’t we dumping stress when the first thing we do is insert a light day? I don’t understand why that works?
Because after awhile you cant recover from 3 heavy days a week.
@@darracqpatrick5823 yes sir I get that. So we are taking some of the stress out. Do you see my point? It’s like we take enough of the stress out to recover…?
I’m really struggling with intermediate programming. I think I need a coach. I feel like I’m wasting valuable time. I’m 49.
Squat 415x3
Press. 249x3
Bench 331x3
Dead- sucks cause I hurt myself.
Thanks Nick and Ray!
There’s a difference between removing too much stress and adjusting things a little to be able to progress longer term. Remember that when you add a light day overall stress is still increasing. As opposed to doing something like removing sets or reps.
@@startingstrength ok thank you. I’m just trying to understand the big picture here.
so does this make old people almost automatically intermediate?
16:00
Did he say take 80 per cent off for light day or do 80 per cent?
I also think I heard take 80% off :) (obviously he means take 20% off)
Why does this truck driver from the 70's know so much about programming?
Hahahaha seems like haters are not exclusive to Ripp
I was wondering the same thing
Does the programme go week one: ABA, week two BAB, or week one: ABA, week two: ABA?
Former
🍻
He's lifting all their weight next to a Lexus SUV. One day that'll be a $2000 problem
I'll be honest. I find that I have to max every so often to keep getting stronger. Sets of 5s, 10s, 8s don't really get me stronger. That is, those sets are great for muscle growth but they don't increase my max lifts. I tend to think of 10s and 8s as warmup and/or cooldown sets. The real work sets are the triples, singles, doubles.
Nope. Dont wanna. I rather stay a novice forever and keep making newbie gains.
Mark is so right on most stuff but man the boomerism
Eat more
Suck less
Not everything is about eating more, you also need to drink a gallon of milk a day
that's why I skipped intermediate and went straight to Expert