Intermediate or beginner program?

[kaftka]

Hi,

I've been training the last 1.5 years, and have begun to stagnate on my program (SS - Rippetoe). My 1 rm lifts are:

Bench - 185 lbs
DL - 275 lbs
Squat - 205 lbs
Military press - 115 lbs

@ 173 cm, and 141 lbs body weight.

Is it worth starting up an intermediate program such as an upper/lower?

Multiple opinions are appreciated.

Yes, i'm aware i'm a skinny phucker.

[RiceAddict]

Im working with

225 squat
190 bench
275 dl (just now started progressing on that shiiet)

and Im running a modified SS routine (baby lovers) and my lifts are going up, I would advise you to change the routine to another novice routine you like, you are not yet an intermediate lifter.

[Partyrocking]

You could, but you may want to consider a different beginner's program instead, so you can work on your squat some more. It's trailing your other lifts.

Candito Linear Program is a novice upper/lower that may work well for you. Another option is Greyskull LP, which is similar to Starting Strength, but it uses AMRAP sets to autoregulate the volume. It can be adjusted so you can run it well into the intermediate stage.

[kaftka]

You could, but you may want to consider a different beginner's program instead, so you can work on your squat some more. It's trailing your other lifts.

Candito Linear Program is a novice upper/lower that may work well for you. Another option is Greyskull LP, which is similar to Starting Strength, but it uses AMRAP sets to autoregulate the volume. It can be adjusted so you can run it well into the intermediate stage.

Thank you for the reply. I've looked into Greyskull LP, but I was concerned that there's a lack of rowing movements as well as not much volume. I know that the final set is AMRAP, but I feel as though I could accumulate a lot more volume if I simply performed more sets. This is based the spreadsheet I found for it, attached below. Are these valid concerns?

[RiceAddict]

Thank you for the reply. I've looked into Greyskull LP, but I was concerned that there's a lack of rowing movements as well as not much volume. I know that the final set is AMRAP, but I feel as though I could accumulate a lot more volume if I simply performed more sets. This is based the spreadsheet I found for it, attached below. Are these valid concerns?

the candito upper lower looks really good if you dont like that one, Im actually considering doing that once Im done with ss

[Partyrocking]

That's a valid concern. The base template of Greyskull doesn't have any rowing, but you can sub it in, e.g. alternate chinups and rows instead of alternating chinups and curls.

[kaftka]

That's a valid concern. The base template of Greyskull doesn't have any rowing, but you can sub it in, e.g. alternate chinups and rows instead of alternating chinups and curls.

I'm also curious about the main difference between a program like a strength orientated LP (EG, candito), versus something like a hypertrophy program. I've attached an example of a hypertrophy program by Eric Helms. Would the hypertrophy program simply be too much volume in order to progress in strength as much as the LP strength program?

[Partyrocking]

Your strength will still go up with Helm's routine, but not as quickly. It's not too much volume necessarily, but the lack of frequency.

With Helm's program, you're doing each lift once a week and with SS or GS you do each lift 1.5-3 times a week. Doing the lifts more often gives you more chances to work on your form, neural efficiency, and of course add weight to the bar.