Need a DL plan

Sean Mulcahy

Level 5 Valued Member
Certified Instructor
So having said that, I'd suggest following a PTTP 2.o plan and making perhaps 2 passes between now and the TSC.

Generic PTTP 2.0 template:
- Warm up like PTTP (2x5, or as Pavel writes it x5/2... that's 2 sets of 5 reps)
- Working weight x5, 3, 2
- Optional back-off sets 2-3x5 of a different style (i.e. sumo if you regularly pull conventional, and vice versa) at about 80% of working weight
- Increase 2-5% each session (but keep it a consistent increase), 2-3 sessions/week (maybe 3 sessions the first couple weeks when the weight is light and 2 sessions/week towards the end)
- When you think you won't be able to complete the first set of 5 on the subsequent session, then you have two sessions remaining:
- Session 1: x3, 2
- Session 2: x2
- Then start over (slightly heavier than where you started the first time)
Hey @Ryan Toshner , could PTTP 2.0 be paired with S&S? If doing S&S on M/W/F, maybe plug-in PTTP 2.0 on M/F before the swings & get-ups? Also, to confirm, would the press in PTTP 2.0 (bench or military) follow the same set/rep scheme you mentioned above? Appreciate any feedback or guidance here!
 

Ryan Toshner

SFG TL, SFB, SFL, FMS
Senior Certified Instructor
Yes, I think PTTP 2.0 + S&S would be fine. Neither of those protocols are really that much work.

PTTP 2.0 is that rep scheme. So, whatever exercise you do would follow the same format. Having said that, I think it might work better for the BP than it would for the MP. Might be too few reps overall for the MP...
 

kennycro@@aol.com

Level 6 Valued Member

The Deadlift

Using the Competition Deadlift to develop strength works but is contra-indicated.

While it increases strength, the downside is with each repetition, your technique is altered due to muscle fatigue.

Technique Development

Technique is optimally developed with load of 85% plus of 1 Repetition Max for single repetition.

Enough rest between sets ensures that each repetition is fresh so your Technique is spot on.

The number of sets performed is dependent on muscle fatigue. Once it sets in, Deadlift Technique is terminated for the day.

Powerlifters

Powerlifter are unique, in that they use the Competition Lifts as training movements.

Olympic Lifters

This group doesn't crank out set of moderate to high repetitions of the Snatch, Cleans, Jerks or the Clean and Jerks. Repetition in set are kept low.

Pole Vaulter

They don't vault for repetition, let a long perform vaults with a weight vest and perform repetition.

The same applies for Basketball, Baseball, Football, etc.

Increasing Strength In The Deadlift and Other Powerlifts

The Westside Protocol is on target with its use of Auxiliary Exercise that work the muscle involved in the Deadlift: Good Mornings, Back/Hip Extensions, etc.

Dr Tom McLaughlin's Bio-Mechanics Research

At about the same time that the Westside Training Protocol began, McLaughlin's research come to the same conclusions. The Competition Lift was only performed for Technique Training/Development. It was not employed as a Strength Exercise to increase Limit Strength in the Lift.

To reiterate, Auxiliary Exercise were use to develop Limit Strength in the movement.

Summary

1) Technique is optimally developed in Competition Lifts with days specifically set up for it. The use of single repetitions with 85% of 1 Repetition Max, with enough rest between each set so each repetition is pulled correctly.

2) Strength for a Competition Lift is increased with the use of Auxiliary Exercise that works the same muscle and have a similar Strength Curve movement.

Final Thought

With any new method, it should be performed is the "Off Season"; which allows experimental time to learn how implement it.
 
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