Can some boy put pavel program pttp and expline
I empathize with what I perceive to be a bit of a kind of desperation about what to do. people told me it was easy. that so-called dumb meatheads could figure it out. (but I never could). even in the army under the coaching and direction of superiors, I continued to move from defeat to setback to dead-end to failure to stagnancy for well over a decade. round and round the merry go round went; never got anywhere. and only recently did I find S&S and finally, I had something that worked. You'd be surprised at how few people have a grasp on these basic concepts of cycling and periodization, and how to actually apply them to a novice like me - who was begging anyone around me for help. and I got a lot of attempts to help me, but ... not a lot of results.
that said:
1. the book (Power to the People) - really - is not too expensive for what it offers. Please take the time to read and re-read it. it's worth its weight in gold to me.
2. the book doesn't specify loads in pounds but provides an explanation of a framework of cycling, into which you may plug in your own numbers.
3. my list of loads can be mimicked very easily. adding a fraction of weight every workout, and resetting every 2 weeks is definitely one way to go.
4. something I noticed in the examples in the book is this practical definition of what they show.
4.a. Just keep increasing your linear cycle weights until you don't feel comfortable executing a set of 5.
4.b. when you do your set of 3 or 4 because you don't feel you can complete 5 reps with your best form, then go ahead and reset your cycle to your initial weight +5 or 10 lbs. and ramp up again till you find that you cannot complete 5 reps with your best form. then reset again, with yet another 5 or 10 lbs. added to the bar from your first reset.
5. One arbitrary way to get you started might be, just start with 135lbs, or 20kg, or one plate on either side of the bar, and add 5 or 10 lbs each session. and just keep increasing until you notice that your form may be compromised somehow. Again: forgo the would-be lesser quality reps and take that as a cue to reset your cycling.
6. for your presses in PTTP, you would probably do the same thing - just only increasing by 5 lbs per session. and maybe step loading and increasing the weight every other session. the chain of arm and shoulder muscles is shorter and while full body control is necessary, they can not suffer the same loading increases as the deadlift can; by far.
i hope that this short excerpt from PttP is helpful, and that I am not overstepping to share it.