So I know you guys get a lot of these questions, but I’m unsure if I should move away from NLP now
About me:
I’ve been on SSNLP for the past 5 weeks, after no weight training for a year to just focus on running. I’m back to focusing on lifting, but have decided to be smarter about it and focus on nutrition/form/programming properly. My progress in these past 5 weeks has been a lot better than expected, and I’m about back to where I ended SS last year.
Height: 5’9"
Weight: 172/176
Squat: 170/245 (3x5)
Dead: 235/340 (1x5)
Bench: 175/198 (e1rm, switched to the plug-in after I stalled at 175 3x5)
Press: 119/141 (e1rm, switched to the plug-in after I stalled at 115 3x5)
I haven’t stalled yet (or even missed a rep) on squats or deads, but it’s getting to the point where they are RPE 9-10 and I need to rest at least 5-7mins between sets. I’m still able to add weight to the bar each session, but I feel like the intensity is getting so high that my form is beginning to break down and I’m always so tired (mentally). I’m still deadlifting 2x/week, and adding weight to squats 3x/week.
I know we are supposed to move on from NLP progression once progress has stalled, but what about how we “feel”? Would it be in one’s best interest to be lifting with an RPE-10 three days/week and continue making progress, or would one be better of changing to more of a volume based approach when it gets to this point? What are signs that one is at the end of NLP and should just move on?
It’s really up to you. You can keep going on LP since you’re still making gains or you can switch to The Bridge. The choice you make will probably not make much of a difference in how strong you are a year from now.
The Rippetoe textbook answer is that you should be doing DL 1.5x per week, with powercleans on alternate workouts, and by now maybe you should be working in a light day on Wednesdays for squats.
BBM doesn’t exactly agree with the “Light day” concept, but honestly I’m fuzzy on what the alternative should be in a situation where it’s getting to be a grind, and the week in week out stress needs to be adjusted to allow for recovery. Perhaps look at The Bridge for some ideas for Wednesday programming, like 2x8 beltless 3-0-3 tempo squats @RPE8 or something. I also like the recommenation to mix it up every 2 weeks or so.
I will say that the the best thing I got out of The Bridge, is that all the squat variations really seemed to be over all beneficial to my form when it got heavy. At the time all the variations seemed like a lot to take in while also working on my RPE-fu, but the actual work seemed to pay off. And learning the variations durng a “light” day running out the LP might actually help with that learning curve if you decide to run The Bridge afterwords.
From the sounds of things, you’re likely near the end. You can try to squeeze an extra fahve or two out, or you can simply swap now. I probably would just swap now, simply because grinding the last 2-3 weeks in SS was honestly the worst I’ve ever felt in my life and I wouldn’t wish that feeling on anyone, haha. And judging by your description, that is likely just around the corner for you. Like @UnPractical mentioned, the long term difference if you swap now or now will be nil.
Thanks for the feedback guys. I was feeling extremely beat up and shitty pushing each of the lifts to a 9-10 3x per week, although I felt great that I was able to keep adding weight to the bar. I could probably squeeze a couple more weeks out, but in the big picture it sounds like that doesn’t really matter.
My form was beginning to break down, so I just decided to move on to the bridge.
As for a log… Yeah, maybe I’ll start one on here. I log everything in the Strong app and have a smart scale that logs my weight for me every morning; so I haven’t really felt the need to put it online.