PTTP - your thoughts

jca17

Level 3 Valued Member
At $3 its a steal on Kindle. Lots of great stuff. Not as minimalistically focused and "do this!" as PTTP, but lots of gems to take into account. It also has a very detailed instruction on overhead pressing. It's almost identical to what I learned at the SFL 1 day barbell course when it comes to overhead pressing if I remember correctly.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Thanks @JonS . I don't have PTTP Professional, I did not know there was a second book on PTTP. I have the other one.
PTTP Pro is not a continuation of the first book. I am going to take the liberty of quoting parts of the Introduction to PTTP Pro:

"Our newbie gets hopelessly confused. ... 'What if I combine Sheyko's training schedule with a Gallagher style layoff ...?'"

" A strong man understands that there is no one right way to train and that there are many 'ifs' and 'buts.'"

"Power to the People Professional" is an anthology of articles on advanced powerlifting training. ... If you are a member of the ruling iron elite, dig into Power to the People Professional and add hundreds of pounds to your total. If you are a beginner, as a Russian joke goes, 'burn before reading.'"

It can be an overwhelming resource, but the one routine I mentioned might be worth your consideration.

-S-
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Since wave cycling BP or DL is not expected to stall
@Abdul, better to think, "this approach will work until it doesn't," IMHO. The only things that seems to work forever are PlanStrong programs, where the variety and randonness is part of the design in such a way that one can really do them for years, but you also have to realize you're almost never doing the same workout or the same week or the same month more than once.

-S-
 

Abdul-Rasheed

Level 6 Valued Member
this approach will work until it doesn't,
The PTTP section in the SFL manual covers the failure to lift 5/2. We are supposed to take a day off, take 10-15% off and hit it again. That way we can stay on PTTP for a long time. If it is no longer working, we are to switch to 1-2-3 ladder program, and stay there as long as possible. Once that is not yielding results go back to PTTP and so and so forth. Phil Scarito mentioned he knew people (I think especially those starting out) staying this way for years (2 years so if I recall).

This brings to one confusion I had. The PTTP book (not the pro) I really could not find where Pavel explains the program really well. The only pages I found relating to the program as we know it is when he explains the wave/linear/step cycles. Do I have the wrong book?
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
@Abdul Rasheed, just as no single plan will work forever, no program of switching between two plans is going to work forever, either.

I might encourage you, since you mentioned abs to me in, I think, a different thread a few days ago, to do some direct ab work and see how that effects your deadlifting. A chain is only as strong as its weakest link - perhaps working on your abs will help you reach new heights in your deadlift.

Can you report on any ab exercises you've done and how they are for you, e.g., kneeling wheel rollouts, hanging leg raises, hollow/tactical pullups?

-S-
 

Abdul-Rasheed

Level 6 Valued Member
Can you report on any ab exercises you've done and how they are for you, e.g., kneeling wheel rollouts, hanging leg raises, hollow/tactical pullups?
None of these :) I have made attempts at these in the past, none of them lasted. Naturally, I don't like them. They are not pleasant to me. Zercher squats what I have been doing worked my abs a lot. Role of abs and your hissing to increase intra abdominal pressure in your DL videos has been very telling. I will look into the ab rollers again Steve.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
I would get Hardstyle Abs - the best source of written instruction.

Pullups, if you can do even one, and with whatever grip you can manage, are a great way - abs, lats, grip. If, e.g., your max is 3 reps, try doing 1 pullup, resting 5 minutes, then doing your deadlifts. See if you think that helps.

-S-
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Is it alright to do DL first and then BP some times in PTTP?
Try it and see what you think. I generally don't feel like doing anything else after deadlifts, so I press first. Also PL meets go SQ, BP, DL so I prefer to practice them in that order most of the time.

IMO, your bench will take away less from your DL if you bench first than your DL will take away from your BP if you DL first.

-S-
 

Abdul-Rasheed

Level 6 Valued Member
While doing several weeks of PTTP, I have realized that I am not able to handle the DL volume (which is two sets of five, four times a week) when the weight is above 80% of my 1RM.
My back feels really stressed, tried and tender after. And does not recover for the next 2-3 days. I suspect this has to do with my weak lower back. I always had problems with lower back pain in the past.

1) Would it be a sacrilege if I reduce the DL sessions to, 3 (or even 2) sessions per week when the weight goes above 80% of my 1RM? ((BP does not bother me, and I will continue the same number sessions for it))
2) If it is not, I was thinking of doing some DL assistance exercises instead to address my weakness. Is this a bad idea (of course only if it does not aggravate my soreness) ?
3) If it is not, Does it make sense to replace a whole DL session with DL assistance exercises such as back extension or barbell rows?

Or should I look for a different program where the DL session is only once or twice a week.
 
Last edited:

Sean M

Level 6 Valued Member
While doing several weeks of PTTP, I have realized that I am not able to handle the DL volume (which is two sets of five, four times a week) when the weight is above 80% of my 1RM.
My back feels really stressed, tried and tender after. And does not recover for the next 2-3 days. I suspect this has to do with my weak lower back. I always had problems with lower back pain in the past.

1) Would it be a sacrilege if I reduce the DL sessions to, 3 (or even 2) two sessions per week when the weight goes above 80% of my 1RM? ((BP does not bother me, and I will continue the same number sessions for it))
2) If it is not, I was thinking of doing some DL assistance exercises instead to address my weakness. Is this a bad idea (of course only if it does not aggravate my soreness) ?
3) If it is not, Does it make sense to replace a whole DL session with DL assistance exercises such as back extension or barbell rows?

Or should I look for a different program where the DL session is only once or twice a week.
If it were me (and I do plan to do some PTTP cycles in the future), this is the point at which I would "lock it in" and go back and re-start 10lb heavier than the last starting point. Basically nudge up your 80-85%RM. If you aren't peaking for a competition, why not spend almost all your time in the 65-80% range with only a few sessions (at the end) up to 85%?
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
While doing several weeks of PTTP, I have realized that I am not able to handle the DL volume (which is two sets of five, four times a week) when the weight is above 80% of my 1RM.
My back feels really stressed, tried and tender after. And does not recover for the next 2-3 days.
...
1) Would it be a sacrilege if I reduce the DL sessions to, 3 (or even 2) two sessions per week when the weight goes above 80% of my 1RM?
Abdul, not being able to handle the usual volume at a higher weight is perfectly normal. If you can figure this out before you try to do too much for yourself, it's a great way to work up to a new peak - switch to lower volume via fewer reps in each set, and work your way up to a new PR triple, double, or single, then take some time off, then start a new cycle.

Also consider focusing on abdominal training and strength improvement in your next cycle. Even with a history of lower back pain, one can ramp up what your lumbar spine can handle through really focusing on supporting the lower back from the _inside_ via intra-abdominal pressure.

-S-
 

Antti

Level 9 Valued Member
While doing several weeks of PTTP, I have realized that I am not able to handle the DL volume (which is two sets of five, four times a week) when the weight is above 80% of my 1RM.
My back feels really stressed, tried and tender after. And does not recover for the next 2-3 days. I suspect this has to do with my weak lower back. I always had problems with lower back pain in the past.

1) Would it be a sacrilege if I reduce the DL sessions to, 3 (or even 2) sessions per week when the weight goes above 80% of my 1RM? ((BP does not bother me, and I will continue the same number sessions for it))
2) If it is not, I was thinking of doing some DL assistance exercises instead to address my weakness. Is this a bad idea (of course only if it does not aggravate my soreness) ?
3) If it is not, Does it make sense to replace a whole DL session with DL assistance exercises such as back extension or barbell rows?

Or should I look for a different program where the DL session is only once or twice a week.
Two sets of five four times a week above 80% of 1 RM is a tall order for anyone.

I'm not sure I like the idea of modifying the PTTP, or taking the modifications too far. Why not try something different?

I think it's a good idea to limit the deadlift volume and try to aim at your weak spots with specific exercises.
 

Abdul-Rasheed

Level 6 Valued Member
If it were me (and I do plan to do some PTTP cycles in the future), this is the point at which I would "lock it in" and go back and re-start 10lb heavier than the last starting point. Basically nudge up your 80-85%RM. If you aren't peaking for a competition, why not spend almost all your time in the 65-80% range with only a few sessions (at the end) up to 85%?
I have gone back to lower weight and built back couple of times by now. However in a few sessions you would reach 80% weight. What will I do then? Its going to be very short cycles. I think this is one option.
 
Top Bottom