Getting to the end of my lp. Squat/dl was 275/335 today, don’t envision lasting more than 2 weeks at this point,probably 3-4 sessions realistically for deadlift a little longer for squat. My press has already stalled at this point at 160. After a deload and going back up with smaller incriments with micros I made I failed at the same weight. Can I modify how I press until the end of the LP? From part 3 of the programming podcast it sounds like you would advocate for decreasing intensity and increasing volume, rather than the opposite. Should I start the bridge protocol for press and drop to 5x4@rpe8? Also in part 3 seems like you also advocate for not running lp to the bitter end either, should I just switch to the bridge now since my lp is so close to the end?
Also I’ll just ask now since it will come up later can I replace bench in bridge w pressing variations? I can’t really train bench because of an elbow tendonopathy issue I developed from bouldering too frequently, in the lp I’ve just been pressing every session the last month(pressing doesn’t bother it at all but I had to switch to a thumb under grip for squat as thumbless aggravated it). I can bench pain free, but once it gets stressful(60%+) my elbow flairs up fast, I’ve worked with an ssc and my bench form is allegedly adequete and it’s just a shitty injury I guess. At this point I’m just trying to avoid anything that pisses it off, as I’m lead to believe that’s the way to deal with injuries like this? Given up climbing all together for now until i can get this thing under control. Austin often advocates for doing as much as you can which is close to the regular movement that doesn’t cause pain but something about bench royally pisses off my elbow and I think he also says that for non-specific injuries which this does not appear to be. Incline bench feels better, can get heavier with that but still not to proper working weight without aggrivation. Never seen a doc about it but it’s near the brachioradialis insert, same spot every time, seems to be a real common injury for climbers. Thanks
We have an advanced novice adjustment for the upper body lifts to keep things going while the squats and DLs are moving:
Workout A
Squats per LP
Bench x 1 rep @ +5% from last successful 3 x 5 (or 4 x 4) sets on LP, then take 15% off the bar for 5 reps x 5 sets
Deadlift per SSLP
Press x 8 reps x 4 sets @ -12% from previous press 3 x 5 (or 4 x 4) work sets on LP
Workout B
Squats per SSLP
Press 1 rep @ +5% from last 3 x 5 (or 4 x 4) sets, then take 15% off the bar for 4 reps x 6 sets
Power Cleans or Rows per SSLP
Close grip bench x 8 reps x 4 sets @ -15% from previous bench press 3 x 5 (or 4 x 4) sets on LP
And yes, you can replace the benching with other pressing variations (like high incline bench, pin presses, DB presses, paused presses, etc)
[I tried to include a link last time but looks like something went wrong]
Austin, I have a couple of questions on the pressing plug-in if you don’t mind.
I’ve been doing Michael Wolf’s LP extending tricks. I’ve been grinding out 3 triples for press and bench (after an initial back-off set).
Presumably I do my 1@8 at the same weight I was using for the triples? Because 1@8 = 3@10.
Presumably the percentages given are just a guide? The point is to do all sets at RPE8, and this will mean finding the appropriate weight, and even adjusting from set-to-set in order to maintain RPE 8?