How to know when to start 'intermediate' programming

Visaquestion

I've been lifting on and off for a few years, consistently since last September on linear progression programmes. Now the progress is slowing down and I'm adding 2.5kg to my squat once a week rather than every session, and even then I'm not always getting all my reps. It's much the same for bench,OHP and DL.

Should I stick with my linear progression programme (it's GSLP) as I am still progressing - albeit at a slower pace - or should I just look for an intermediate programme?

Mellor

If you are still progressing with linear progression, then stick with it. 2.5kg per week is a lot and a lot of intermediate programs run at that level or less.

Visaquestion

Thanks.

Squats are feeling pretty heavy for me now and I can feel little niggles in my knees after I squat. It's not serious pain and it doesn't affect my form or ROM at all, but would knee sleeves help with this?

Mellor

I injured my knee a few years ago and have worn knee sleeves for squats ever since. Just to be comfortable.
I find it makes a difference in terms of warming up and feeling of stability.

As you get heavier and heavier it's fine to drop the 5 work sets to 3 sets. Even eventually 1 set (as a +2.5kg attempt).
In a way, beginner programs organically become intermediate programs that way.

Visaquestion

Thanks again.

Visaquestion

Mellor wrote: »

I injured my knee a few years ago and have worn knee sleeves for squats ever since. Just to be comfortable.
I find it makes a difference in terms of warming up and feeling of stability.

As you get heavier and heavier it's fine to drop the 5 work sets to 3 sets. Even eventually 1 set (as a +2.5kg attempt).
In a way, beginner programs organically become intermediate programs that way.

Just on this bit, I squatted today aiming for 3 sets of 5 at 2.5kg more than I did on Monday. I got 4,5 and 4 sets in my work sets so I did an extra set of 2 to bring my total reps up to 15. Is there any sense to that?
I'm going to stay at the same weight for the next session and try again to get 3x5.

Mellor

Visaquestion wrote: »

Just on this bit, I squatted today aiming for 3 sets of 5 at 2.5kg more than I did on Monday. I got 4,5 and 4 sets in my work sets so I did an extra set of 2 to bring my total reps up to 15. Is there any sense to that?
I'm going to stay at the same weight for the next session and try again to get 3x5.

Don't worry about the 2 extra reps. It's no harm but 3 x 5 in one go the the target. Extra singles and doubles wont have the same effect.

It's fine to miss reps from time to time. Just repeat knowing that you've hit it for 5 once already.

Visaquestion

Thanks for your help