Transition Phase between Novice and Intermediate Programming

Training Q&A [Moderated]
1

I recently decided to run the Starting Strength Linear Progression program to determine whether I could still benefit from novice programming. While I’ve been lifting weights for over a year, I didn’t focus much on squatting. I’m a few weeks into the novice linear progression, and my squat is progressing smoothly, as expected. However, it seems that my bench press strength is stagnant, or even slightly regressing, as compared to performance prior to SSLP. I’m sure other lifts (particularly the overhead press) will stall much sooner than the squat, given that I previously used much higher training volumes.

I know I need to add volume through intermediate programming on the bench press (and any other exercises with a non-novice “training age”), but I was wondering whether I should:

a) Take the bench press / press programming from the BBM / General Intermediate / Bridge templates, while keeping squat programming the same (and maybe moving deadlifts to Day 1 and Day 3 to keep some weekly structure).

b) Add volume incrementally (e.g. 3x5 to 4x5 to 5x5) until I reach my Minimum Effective Volume and am progressing at reasonable rate for my training status.

c) Do none of the above, and alter programming in some other fashion.

Thanks!

2

What’s your age / height / weight?

What are your lifts?

What are you doing currently on the bench programming from session to session?

3

Age: 16
Sex: Male
Height: 5’9""
Weight: 140lb

Race: Chinese*
Previous athletic experience: long distance running** (1-3 miles)

*Perhaps that may help you make a more informed judgement, assuming intraracial genetic variance is less than interracial variance in terms of strength and hypertrophy development (not sure if that’s a good assumption)
**No longer running, but I would speculate that this would indicate something about Type 1/2 muscle fiber distribution, insofar as distance running self-selects for these individuals.

Lifts:
Format is weights x sets x reps

Bench: 140x3x5 (previously, not on SSLP, last set RPE 9.5-10)
Note: 132.5x3x5 was hard on SSLP (last set RPE 9.5-10), but I’m not sure how much that had to do with the order of exercises (squatting first instead of benching first) or being a little sick. I’m continuing on with the linear progression and assuming that the poor performance was simply due to artificially inflated fatigue.

Deadlift (Conventional): 275x1x5 @6-7 (prior to LP, true max may be higher if I allow thoracic / lumbar flexion)

Squat is new to training, but previously had done 195x5x5 high bar squats, and at the time of posting am at 190x3x5 for low-bar squats (RPE under 6). If I had to guess, a true 5RM would be around 215, but I’m sure that a lot of the strength improvements at this early stage are neural adaptations.

Overhead Press: 89x5x5 (fresh, before LP), at 85lb at LP right now

Programming is as follows:
“A” Workout
Squat 3x5
Overhead Press 3x5
Deadlift 1x5
Chins 3 sets @8

“B” Workout
Squat 3x5
Bench 3x5
Pendlay Row 3x5

I was pretty sure that the bench volume would be too low to make progress (or even maintain strength), but I want to run out the novice linear progression to make sure that adding volume is necessary.

Any form issues should be resolved soon, as I have two sessions planned with a local SS coach. However, form should be at least 80% correct – I film each of my work sets.

Thanks again!

4

You should be able to continue on the novice LP at this time. Looking at this is appears that you haven’t actually stalled on the bench, it’s just getting hard. But you have been sick too. So as long as you are able to add weight to the bar, continue to do so, even if you add 2.5lbs for the bench and press. That with eating and growing will help you a lot. Your focus right now should be on your improvement from session to session, not on how this compares to past lifting sessions since those would have been done under different conditions.

Seeing the coach is great! And you might find this podcast helpful as well. Barbell Medicine Podcast Podcast Series - Apple Podcasts?

5

Thanks! I have listened to the BBM podcast linked in your post, and I understand that I am definitely able to progress on the novice linear progression, at least as of now. And yes, I have not stalled yet in the bench press, but the 2.5lb increases per session you mentioned will definitely not be easy to sustain!

Directing you back to my original post, how should I program the intermediate-level lifts (when I stall on press and bench press) while the others (almost certainly the squat) is still at novice-level programming?

6

I would do the programming from The Bridge for everything else except the squat and still do that (the squat) with LP.