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Anonymous
If you haven't done a basic linear progression then you are a novice lifter, regardless of the numbers you can pull. Do the program and you will definitely see results, though not as exponential as a rank novice, but results nonetheless. I would recommend 6 weeks of strict novice program (WITH THE WHOLE MILK).
If you are in fact "intermediate" then you will notice that you will begin to plateau. There are many solutions to this, my advice is to switch to Rip's "Advanced Novice" program found in Practical Programming. SS is perfect for beginners and still applies for everyone - PP expands on the programming aspects of that with specific advice for novice, intermediate, and advanced lifters. Buy this book as well.
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