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Unread 03-05-2018, 07:06 AM
jimike jimike is offline
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Join Date: Jun 2009
Posts: 116
Default Can I use an intermediate training program even though some compound lifts are novice

Hi all,

I'm a long-term lifter and have a good handle on the numbers where I tend to generally plateau in the bench, overhead press and squat and deadlift.

I'm currently at my intermediate levels in my bench and deadlift of 120kg and 200kg respectively, but in still 20kg-30kg away from my squat level 1RM from even about two months ago (2 months ago was 180kg, currently at 160kg-ish) so I should expect to progress quickly back up once I deload especially.

My question is,

When doing an intermediate linear periodization model where I lower volume and increase intensity throughout the month on my intermediate lifts (in my case bench and deadlift) can I still just add weight to my novice lifts as normal on a session to session basis (eg add weight each session on my squat and overheard press)? I this OK to do or do I need to wait until all my big compounds are stuck to use an intermediate program?

For example. My weekly planned bench for next months onward will be
100kgx5x3 week one
102.5kgx4x3 week two
105kgx3x3 week three
deload week four
week five 102.5kgx5x3
week 6 105x4x3
continued on........

where as I want to keep adding weight to my squat in the coming month.
145x3x3 of adding 2.5kg/5kg each week (my squat should progress fast as I hit an easy 170kg IRM about 3 weeks ago).

Is this OK or does it 'break' the principles of linear periodization somehow? Or do I need to wait until all my lifts are stuck before moving on.


Last edited by jimike : 03-05-2018 at 07:09 AM.
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Unread 03-05-2018, 11:41 AM
BigPecsPeter BigPecsPeter is offline
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Join Date: Apr 2013
Posts: 2,275

You can
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Unread 03-05-2018, 06:11 PM
jimike jimike is offline
Senior Member
Join Date: Jun 2009
Posts: 116

Cool thanks.

I'm just fairly new to explicitly manipulating volume over a month in intermediate templates. Generally I just did simple, very high intensity/low volume like reverse pyramid training but I think there are better approachs out there now.
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