A Lifter's Guide To LP

[tazui1982]

Oh... Lol... I'm gonna have to use the search function some more and look into this.

I saw a vid with Rj Riches the guy was working his quads with foam roller in between his squat sets during rest period he called it active rest.

[GinjaNinja85]

Today marks exactly a year since I started the Starting Strength program and any form of LP programming for that matter. It's been a hell of a time. It's amazing what you can learn in a year.

Just a little update on myself for those interested in life after LP. I have been cutting and following Texas Method since November. There have been a few weeks if inconsistency and alternative programming but for the most part, I've followed TM and I've completed 9 full weekly cycles.

Initially I set some PRs but as the deficit set in I've had a slight regression and it's been tough to maintain my numbers. However, I've enjoyed TM so far and tomorrow, my intensity day top set on squats is 5x125kg, which is EXACTLY what I finished LP on. I will get it. My deadlift is now 2.5kg stronger at 152.5kg and my bench and OHP are slowly making their way back from injury.

Long story short, I have maintained ALL MY STRENGTH, and I'm 7kg/15.4lbs lighter. Verdict: You can cut on TM after you get fat on LP

[harryboyo]

I'm currently on SS and wondered what's the best way to do a cut after I've exhausted my LP? I would want to maintain as much strength as possible and get down to 10% bf before I start bulking again on TM.

[GinjaNinja85]

I'm currently on SS and wondered what's the best way to do a cut after I've exhausted my LP? I would want to maintain as much strength as possible and get down to 10% bf before I start bulking again on TM.

Sorry I missed this. I'm sure you've dealt with it now. I cut on TM and I'd recommend it. I perhaps pushed VD too hard with 5x5 but I maintained squat strength and also built deadlift strength using a heavy set of 5 once a week. I've since seen people cut AND make squat gains using a 3x5 VD.

As long as you're lifting heavy on the core lifts while allowing for a reduced recovery capacity, you'll be fine. Cutting is all in the diet and how strict you are and consistent you are with weight loss. Once you're ready to bulk, I'd say that's the point where programming becomes a priority as you're in a position to make the most of it then.

[harryboyo]

Sorry to throw a spanner in the works but I read over in the Starting Strength forums TM isn't the best when you're on a calorie deficit as it's too too stressful. A HLM routine is what is recommended when cutting: http://startingstrength.com/resource...ad.php?t=46453

I'm still not at that stage yet though as I'm still trying to exhaust LP.

[GinjaNinja85]

Sorry to throw a spanner in the works but I read over in the Starting Strength forums TM isn't the best when you're on a calorie deficit as it's too too stressful. A HLM routine is what is recommended when cutting: http://startingstrength.com/resource...ad.php?t=46453

I'm still not at that stage yet though as I'm still trying to exhaust LP.

Yeah, I'd agree it's not the best. Seen it done successfully though.

What is HLM? I couldn't actually find any info in that link...

[hamzatm]

I know this is late but anyway, it looks like HLM = Heavy light medium: bakerstrengthcoaching dot com /simplifying-the-heavy-light-medium-system-part-1-introduction-squats/

Looks pretty neat actually. How are your gains going nowadays GinjaNinja? Am a real fan of this thread actually, really set me straight on a lot of issues - I'm working through my linear gains currently. Any new insights you've come across during intermediate programming?

[GinjaNinja85]

I know this is late but anyway, it looks like HLM = Heavy light medium: bakerstrengthcoaching dot com /simplifying-the-heavy-light-medium-system-part-1-introduction-squats/

Looks pretty neat actually. How are your gains going nowadays GinjaNinja? Am a real fan of this thread actually, really set me straight on a lot of issues - I'm working through my linear gains currently. Any new insights you've come across during intermediate programming?

Sounds like Bill Starr's workout. I'm back on linear programming now after a break setting up my business. I've been back on LP for a couple of months and after reading the new Practical Programming book, I'm going to manipulate LP more than ever. I'll post below...

[GinjaNinja85]

Excerpt taken from my journal;

Just thought I'd post this as I learnt some more lessons for manipulating linear progression.

BACK OFF METHOD
When advancing the 3x5 weight becomes too difficult, change from 3x5 sets across to 1x5 + 2x5 back off sets;

Set 1: Top set of 5
Sets 2-3: 5-10% reduction from top set for 5 reps.

This allows the weight to continue to increase for the top set while keeping volume up with back off sets. Favourable results with the squat.


TRIPLES METHOD
When 3x5 increases top out, reduce to 3x3 and continue increasing weight. Shown to work well with pressing movements.

REDUCED FREQUENCY METHOD
When recovery from heavy squats within 4 days becomes an issue, reduce frequency of workouts to 'one on, two off' and squat light every other workout. This means the squat is progressed every 6 days.


COMMMENTS
I really enjoyed reading this section of PP3, and along with micro loading and the Greyskull LP 2x5, 1x5+ method, or AMAP method if you like, there are a whole bunch of approaches to manipulate LP with.

In terms of how I will apply these, I will certainly be employing the back off and triple methods for squat and bench. As soon as squatting 3x5 becomes unsustainable, I'm introducing the back off method. This could be very soon.

Once bench and press get really tough, I'll start to microload those and when that stalls I'll reset and do the AMAP method to build back up. Had success with this before. Set my PRs doing this actually. Also on power cleans, I'll reduce from 5x3 to 4x2 as suggested in PP3. I may also start deadlifting triples.

I'm undecided on the reduced frequency method. Progressing squats every 6 days is only marginally better than weekly programming and it's reducing frequency on everything else so I'm not sure I agree with it.

That should keep me busy for a few months

[hamzatm]

Really interesting! In on your journal