Old Forum Pttp, s & s

[Gravytrain]

i am approaching the simple standards in s&s.

i would like to begin alternating two blocks of pttp soon.

can someone recommend a decent rep, set, weight protocol?

ill be doing deads and bench.

If i remember correctly its two sets, the second being 90% of the first.

I train bjj 3-4 times a week so recovery is a bit of a issue.

thanks!

 

 

[Steve Freides]

David, I would read the PTTP book - it's excellent.

The only revision to the recommended protocol I am aware of is using sets of 5, 3, 2 with the same weight rather than two sets of 5 with the second set being lighter.

If you have a recent DL 1RM, then start conservatively with perhaps 60-70% of that number for your sets of 5.  If you don't, then just work up through several sets of 5 until one of them feels challenging - starting your PTTP with a weight that represents a 10RM is another way to look at things.

You may go heavier to start subsequent cycles but always best to ease into things at first if you haven't been deadlifting in a while.

-S-

 

[Deleted member 316]

Steve,  when you switch to the two week PTTP block do you still do it five days a week?

 

[Deleted member 316]

Never mind.  I just found my answer on Dan Johns blog.

 

[Mark Limbaga]

IMHO if you do bjj 3-4x/week, I'd lift 2-3x/week

 

[Gravytrain]

Thanks all.

mark, agreed. That's all I can get with s & s. At 46, almost 47 that's all my body can take.

with that said what is a good way to add weight to the bar? How many reps/sets for bench?

thanks guys