A few weeks of PTTP

LukeV

More than 300 posts
Off topic but I clicked on the link posted by Anna to SFL Cert requirements and watched the video, is it correct that the cert requires (for men) 2xBW deadlift with only grip assistance being chalk, no straps?
 

Kettlebelephant

Quadruple-Digit Post Count
I mean it depends on your build...if you're exceptionally heavy it really becomes a challenge. Think of guys like Brian Shaw or Hafthor Björnsson who weigh somewhere in the 420-440lbs range. For them a 2x BW DL means close to 900lbs o_O:D
IMO a healthy male in the 110-250lbs range should be able to pull 2x BW without straps* and I think I'm not alone with this.
If the rest of your body is able to pull 2x BW, but your grip is not than that is an issue that needs to be adressed as soon as possible.

*please note that this doesn't mean that I think every person should be able to DL 2x BW, but that if the rest of your body actually can pull that much, your grip needs to be able to do it, too.
 

Anna C

More than 5000 posts
Elite Certified Instructor
@Anna C, I suggest you pick one press to work on. Don't forget you have a few months after the cert to pass everything.
Steve I value your advice immensely, but wouldn't that be somewhat like advising someone just before SFG to just do S&S? I feel like I need to try my best to cover all the bases in this month leading up to the cert.
 

Steve Freides

Forum Administrator
Senior Certified Instructor
@Anna C, no, I don't think so. You have two presses that you're concerned about because your current numbers are near the requirement, and both of those are tested at the SFL. I'm recommending you pick one of the two to focus on, and deal with the other one after the cert. No S&S.

The idea of not needing to pass everything at the cert is important - students learn a lot at the cert and we don't expect everyone to pass everything by the time the event is over.

Perhaps I'm not understanding what you're saying, or vice versa?

-S-
 

Matts

More than 300 posts
@Anna C I might come at it a little differently than Steve, but I'd give you the same advice. You're analogy about doing S&S right before SFG is somewhat apt, but it's not a negative. I remember when you posted vids of your lifts, and I thought you had the forms down incredibly well for the time you'd been lifting, but that you still had a lot of extra potential you don't see in many people. A basic "chop wood, carry water" approach for the time being could give you a nice consolidation period that would let a lot of progress occur, sort of like S&S work. Then get some good hands on coaching/refinement at the SFL, then all of a sudden, with just a little more work, I'd bet you'd have a huge growth and become an "overnight sensation." You definitely have the talent to look at the longer term (not just the SFL), and take the (seemingly) slower road to the higher place.
 

Anna C

More than 5000 posts
Elite Certified Instructor
Thank you @Matts, I like the sound of that. And yes, a basic "chop wood, carry water" approach for the time being is probably best.

I'll let the deadlift and military press be the main focus for these few weeks, and just put in a little light practice with the others to feel ready.
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Perhaps I didn't use quite enough words when I said to pick one press to work on - pick one of those two presses to work on, but of course, keep working on other things. My point was just to plan something sensible that trusts your strengths and makes a focused approach to one of your two presses.

-S-
 

krg

Quadruple-Digit Post Count
I think @Geoff Chafe makes a good point with fractional plates for pressing. If you add 5 pounds per session to your 70% 5RM you'll start to max quite quickly.

I'm tempted to try 1 kg jumps on my next press cycle to try and give myself a bit more runway before I start to drop reps. If you're just trying to peak a bit for the cert though then the larger jumps might do the job.
 

Anna C

More than 5000 posts
Elite Certified Instructor
Yes, sounds good, 2.5 lb plates are the smallest available so 5 lb increases it is. I'm thinking the challenging thing to figure out is how much is too much, on the increases. I did the initial DL 170 x 5, DL 150 x 5, MP 60 x 5, MP 55 x 5 yesterday and it felt pretty easy. But I have yet to try doing that day after day; next week will be the first time. In fact, I've never deadlifted more than twice a week before. So I'm interested to see how my body responds to this different type of program.
 

krg

Quadruple-Digit Post Count
It works well for me but I'm pretty lazy and don't add too much else on to it. After 4 or 5 weeks my back in particular has never felt stronger.
 

ShawnM

More than 2500 posts
If any one needs good, cheap fractional plates pick up bat weights for baseball/softball. Tons of increments up to 1.5 pounds and down to .75 pounds. Cost a few bucks each.
 

mikerobinson

Double-Digit Post Count
@Anna C

One option to consider is a sort of compromise between the BP and MP if you want to just do one lift per PTTP, while remaining true to the principles and programming of PTTP.

My understanding of the program was that Pavel put the side press in for convenience as a person could use the same bar they were deadlifting with, needing no extra equipment, nor a bench. But the underlying principle was to have a pressing movement to complement the pull and lower body work of the DL.

I do the incline BP for my press, as it's working the shoulders more and keeping you strong with the BP. It should help both your MP and BP.

I'm currently in a cycle of just DL and incline BP for my lifts with no extra mayo.

But I just hit a new personal best with my KB overhead press, despite not training it. I just thought I'd clean and press the 32 kgs bell for fun after a session and see what happened.

This is, I believe, the "what the hell' effect." I damn near dropped the bell in delight when I pressed two bell sizes more than I'd previously pressed.

There's something magical about PTTP.

Therefore, I chose the incline BP as the press, and it's working out very well indeed. You might consider it.
 

Anna C

More than 5000 posts
Elite Certified Instructor
Wow, that's great, pressing 32s! Sounds like it's working well for you.

I would, if I had any idea how to do an incline BP, haha. I think I better wait until I learn it at the cert.
Good to hear on PTTP.
 

The Nail

Quadruple-Digit Post Count
Yes, some... much like I did during the 5/3/1 cycles. Just not the main event.
That stuff will keep your shoulders solid. I suggest focusing on the bench as the pressing movement. The bigger weights will net more strength gains.
 
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