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Barbell Adding the Squat to Power to the People?

Capsule

Level 2 Valued Member
I'm looking for a minimalist program that focuses on the Bench, Squat, and Deadlift. PTTP is an extremely interesting program to me and I hear great things about it. I want to implement it as soon as I'm done with bootcamp and whatnot. But I am curious if it'd be too taxing to add Squats to the program? Squatting and Deadlifting x5 a week in the same workout? What if I alternated between Deadlift and a press and then Squat and a press? Could increasing my Squat mean my Deadlift can still go up despite training it half as often?
 

bluejeff

Level 6 Valued Member
What if I alternated between Deadlift and a press and then Squat and a press?
This is where I would start. See how it treats you, then adjust based on feel and progress or lack thereof.

I do 2-3 sets of squat and DL for 5 reps anywhere from 3-5 days a week alongside a lot of bodyweight upper body work. If I want to do squats AND DL 5 days a week, I have to drop volume in my other training, so I usuallly alternate or only do DL 2-3 days/week max.

It treats me well, but caveat: I am still relatively new to the barbell. If you've used a barbell for a while your mileage may vary. Thus, I am curious what the veterans will have to say.
 
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watchnerd

Level 8 Valued Member
I'm looking for a minimalist program that focuses on the Bench, Squat, and Deadlift. PTTP is an extremely interesting program to me and I hear great things about it. I want to implement it as soon as I'm done with bootcamp and whatnot. But I am curious if it'd be too taxing to add Squats to the program? Squatting and Deadlifting x5 a week in the same workout? What if I alternated between Deadlift and a press and then Squat and a press? Could increasing my Squat mean my Deadlift can still go up despite training it half as often?

If you add squats, it's not the program. The deadlift volume wasn't written to take into account squatting, too.

Why not just pick a different program, instead, that is built around all 3 lifts?
 

Ege

Level 6 Valued Member
Hi, here is a three lift SF program.


I will one day try PTTP as written hopefully. I think it has potential to deliver some amazing results.

In this forum you can read debates on wether or not or why squats don’t work in an Easy strength manner. Dan John a former SF coach who is one of the writers of easy strength think heavy Squats do not work well in a daily “strength” workout, he prescribes light GS’s as far as I know in his easy strength version.

Pavel also has a book Beyond Bodybuilding, in it there are many three lift programs as well as programs with higher number of lifts. If memory serves me well, he has one particular program with DL, SQ,Press but I am pretty sure the intensity was higher than PTTP but frequency of the lifts were much lower versus daily.

PTTP, Naked Warrior, S&S; are beautiful programs in my opinion.
 

3letterslong

Level 6 Valued Member
I would do exactly what PTTP says to do: do a deadlift variation that will duplicate squats. Duck deadlifts? I think that was the quad-heavy version. Maybe in a deficit.
 

flightposite

Level 6 Valued Member
I'm looking for a minimalist program that focuses on the Bench, Squat, and Deadlift. PTTP is an extremely interesting program to me and I hear great things about it. I want to implement it as soon as I'm done with bootcamp and whatnot. But I am curious if it'd be too taxing to add Squats to the program? Squatting and Deadlifting x5 a week in the same workout? What if I alternated between Deadlift and a press and then Squat and a press? Could increasing my Squat mean my Deadlift can still go up despite training it half as often?
It is perfectly fine to do. I’ve done something very similar in the past. The only suggestion I have is to treat either the squat or deadlift like an accessory lift preferably as an RDL for the deadlift or a lighter front squat for the squat. Don’t progress the accessories like you would the main two lifts.
 

John K

Level 7 Valued Member
Certified Instructor
I'm looking for a minimalist program that focuses on the Bench, Squat, and Deadlift. PTTP is an extremely interesting program to me and I hear great things about it. I want to implement it as soon as I'm done with bootcamp and whatnot. But I am curious if it'd be too taxing to add Squats to the program? Squatting and Deadlifting x5 a week in the same workout? What if I alternated between Deadlift and a press and then Squat and a press? Could increasing my Squat mean my Deadlift can still go up despite training it half as often?
You should find a different program.
 

3letterslong

Level 6 Valued Member
Trap bar DLs are also kind of halfway between a squat and DL....

But if the goal is to get good at The Big 3 power lifts, substituting a hybrid move isn't really on track.

Yeah, but are you trying to get good at the big 3 for powerlifting purposes or just to build the strength of your legs? Because if you want to build squatting strength, but don't need to actually squat, then PTTP would work.
 

watchnerd

Level 8 Valued Member
Yeah, but are you trying to get good at the big 3 for powerlifting purposes or just to build the strength of your legs? Because if you want to build squatting strength, but don't need to actually squat, then PTTP would work.

Yeah, but OP said he wanted to focus on Bench, Squat, and Deadlift.

He didn't say "I want big strong legs".

If he just wants big strong legs, he could do hack squats, split squats, lunges, and all sorts of other stuff, too, and follow a bro split.
 
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3letterslong

Level 6 Valued Member
Yeah, but OP said he wanted to focus on Bench, Squat, and Deadlift.

He didn't say "I want big strong legs".

If he just wants big strong legs, he could do hack squats, split squats, lunges, and all sorts of other stuff, too, and follow a bro split.

Yeah, I know, but he also said he wanted to use PTTP, so if he doesn't NEED to squat then baddabing baddaboom i solved everyone's problems like some sort of s***posting internet genius.
 

bluejeff

Level 6 Valued Member
Yeah, I know, but he also said he wanted to use PTTP, so if he doesn't NEED to squat then baddabing baddaboom i solved everyone's problems like some sort of s***posting internet genius.
But will your exercise bulletproof all of his joints and also give him the power to dunk?



;)
 

Capsule

Level 2 Valued Member
You should find a different program.
Any you would recommend? I was attracted to PTTP because it emphasized training the nervous system and not packing on muscle. I also thought that the low volume high frequency approach would be a good pair with the military lifestyle where I'll be active.
 

Capsule

Level 2 Valued Member
Yeah, but are you trying to get good at the big 3 for powerlifting purposes or just to build the strength of your legs? Because if you want to build squatting strength, but don't need to actually squat, then PTTP would work.
Not for powerlifting purposes, but I'd simply like to also have a Squat that is up to par with my Deadlift and Bench. It sounds like you're saying this is achievable without needing to actually add Squatting to the program?
 

3letterslong

Level 6 Valued Member
Any you would recommend? I was attracted to PTTP because it emphasized training the nervous system and not packing on muscle. I also thought that the low volume high frequency approach would be a good pair with the military lifestyle where I'll be active.

Other Pavel programs that you might like are The 3-5 Method and Simple Strength.

Not for powerlifting purposes, but I'd simply like to also have a Squat that is up to par with my Deadlift and Bench. It sounds like you're saying this is achievable without needing to actually add Squatting to the program?
It can definitely build the strength you need, but if you want to actually test your squat strength you'll need to put some practice in on the technique itself.
 

watchnerd

Level 8 Valued Member
It sounds like you're saying this is achievable without needing to actually add Squatting to the program?

That's a more viable strategy after you've been squatting for 1 -2 years, when your squat progress isn't limited by your skill in the lift.

Then you can go work on leg /butt hypertrophy, leg / butt/ back / core strength, or mobility for a while, then come back and potentiate it in the squat because you're not so technique-limited.

If your squat is currently below your bench, you should have a lot of room to improve your squat numbers just by practicing it more.
 

watchnerd

Level 8 Valued Member
I don't reckon there'd be a problem with substituting the squat in for PTTP.

Why not take a cycle with the squat and press if you like.

Maybe alternating them would be good.

I thought he wanted to add squats in addition to DLs?
 
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