Hi - First time poster, some time observer.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.
Going by feel. Maybe 2-3 min between sets.Are you timing rest periods between sets or going by feel?
I like the idea. But I've really only got 2 weeks left to work the lifts, week of 9/25 and week of 10/1. The week of 10/8 will be an easy week leading up to cert weekend. So I think I'll stick with DL+MP on M/Tu/Th/F, and SQ+BP on Wed for these 2 weeks. I think I'll be ready! (Getting excited! )Just a thought here but why not run separate 2 week block, one for DL and MP and another for SQ and BP. During the DL/MP block warm up or finish with light SQ/BP to maintain form, say 50-65% for a couple sets of 5. The next 2 week block you flip the lifts. The low level work from the previous 2 weeks will keep your form and maintain your strength to a decent degree.
That's some gold right there.@Anna C for best long-term results, follow the program the way you quoted it, and pay attention in each rep to how your body is working. Learn what each muscle does and when, how some parts brace while other parts move, and the sequencing. After that's all totally grooved in and unconscious (and a good coach confirms), you're ready for more explosive lifting. Don't make heavier weights or feeling a burn the goal, but perfect form time after time. That's the surest way to get to heavier weights.
I practice the lighter weights the same way I would grind the heavier ones. That is, I practice the same tensioning techniques that I will need to do when the weights get heavy.I do have another question you all might be able to help with.
PTTP pg 68: "Apart from safety, there are many reasons to lift and lower your weights slowly: three to five seconds on the way up and three to five on the way down is the Power to the People! rule." Reasons explained are that muscular tension drops off as velocity increases, jerking the weight is a bad idea, and that the weight lowing or stopping is interpreted by the nervous system as a failed attempt. So, in general, grinding is good.
This is different from what I understood from 5/3/1, that the lifts were to be done explosively, and therefore, a quicker lift is better.
The weights I'm using currently don't feel heavy enough to have to grind. So, when doing PTTP, should I still aim for 3-5 sec up, hold for a second or two, and 3-5 sec down?
I will report back on what I learn at SFL on this subject.It's interesting because remember reading about keeping light reps still 3-5 seconds, but also heard from an SFGII/SFL that your light weights should move fast, otherwise you are training your body to hold back which is a bad habit when it gets heavy. Stay really tight but let the weight accelerate? Something in the middle?