PTTP - your thoughts

Abdul-Rasheed

Level 6 Valued Member
witch 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.
Doesn't this break PTTP? I don't think the book mentions (or the SFL manual) mentions this. However I like this idea. This would be easier for me.

Even then when I restart I would soon reach 80% in a very few sessions. I guess again this would mean shorter cycles. Unless I do what in the book describe as step cycle? Stay with the same weight scheme the whole week (4-5 sessions) ?

Also consider focusing on abdominal training and strength improvement in your next cycle
I have not started doing it. I will sincerely look into this.
 

Abdul-Rasheed

Level 6 Valued Member
Two sets of five four times a week above 80% of 1 RM is a tall order for anyone
Well, duh :)

Why not try something different?
My original plan is to say with PTTP till Nov/Dec (winter), increasing my strength and DL. But this is an option if it comes to it.

and try to aim at your weak spots with specific exercises.
Back extensions and rows then? would you replace that for DL in a session? Or are these normally done on a DL day?

Any case, next couple of weeks, let me try what @Steve Freides suggested. Reduced reps. Get a new 3-rep max and restart.
 

Sean M

Level 6 Valued Member
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.
If it’s been a few times, you may want to re-test your ~5RM. Then add 10 pounds to that and back-track 4-6 weeks so you build up to it. So if 260 is your best set of 5, build up from ~210 (80% of 5RM) in waves (“cresting” by +10 once a week), and in week 6 you’ll peak at 270 (for 5). Then go back and start at 220 and so on. “Nudging” up your 5RM but only hitting it once in the cycle and being near it only 1-2 weeks of the cycle.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
@Abdul, I don't have the book in front of me, but I'm sure it says something along these lines somewhere. A new trainee may wish to simply stop when 5's are difficult and start a new cycle, but you've been at this a while now and you may certainly lower the volume as the weight becomes difficult to do for 5 reps, with the understanding that you won't simply stay with triples or less - you'll work towards a peak day and when that's done and you've had a bit of down time, you'll start over again with 5's.

-S-
 

Steve W.

Level 7 Valued Member
@Abdul Rasheed
Try this:
The goal of this program is to give you lots of technique practice with a range and pattern of loading that will give you regular moderate to challenging sessions, but at a level you can approach with confidence, and without beating you up. It is pretty much orthodox PTTP, adapted based on the information in this thread. It may look like treading water, but it's designed to lay the groundwork for future gains. I'm going to lay out the whole thing for you, so all you have to think about is refining your technique. Technique in a given lift is inseparable from strength. Don't make any big technique experiments, but focus on a few basic cues at a time and maintain a reflective internal focus. You will naturally stumble into particularly good reps and sets. Pay attention to these. Reverse engineer them, try to replicate them, and then strive to replicate them consistently.

As far as programming, lift 4x/week (schedule your 4 lifting days any way that is convenient, but putting at least one off day before and after the top day of the week would work well), 2 sets of 5, 100%/90% (NOT 2 x 5 at the same weight or 532 with the same weight). Here's the cycle for the next 8 weeks (top set only is listed):
215/225/235/245
220/230/240/250
225/235/245/255
230/240/250/260

220/230/240/250
225/235/235/255
230/240/250/260
235/245/255/265

For the next eight weeks, don't think about anything other than showing up and practicing, then reassess.
 

Abdul-Rasheed

Level 6 Valued Member
@Steve W.
Thank you so much! I have been following something similar (you can see it here), the wave cycle. But I see what you have done, there is slight difference. I will tweak it to follow yours. I was not really doing 100%/90% much. Yesterday I did 245lbs for 2 sets of 3 (instead of 5) following @Steve Freides 's suggestion and it felt good. That may be the only thing I would do as the weight crosses more than 80% of my current 1RM. I realize that, based on all your input (and common sense) that one, listening to one's own body and how it responds, can tweak the program.

The goal of this program is to give you lots of technique practice with a range and pattern of loading that will give you regular moderate to challenging sessions, but at a level you can approach with confidence, and without beating you up. It is pretty much orthodox PTTP, adapted based on the information in this thread. It may look like treading water, but it's designed to lay the groundwork for future gains. I'm going to lay out the whole thing for you, so all you have to think about is refining your technique. Technique in a given lift is inseparable from strength. Don't make any big technique experiments, but focus on a few basic cues at a time and maintain a reflective internal focus. You will naturally stumble into particularly good reps and sets. Pay attention to these. Reverse engineer them, try to replicate them, and then strive to replicate them consistently.
Lots of great tips here. Thanks Steve.

Have you tried 5/3/2 or 3 ladder(3,2,1,2,1,1)
I have not been doing 5/3/2. I have been mostly doing 5/2. I like the 3 ladder idea. I would keep this in mind and use it when needed. Thanks!

The whole point is to do low volume and moderate-moderate heavy often.
(y) loud and clear.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
It's standard practice to taper volume as you increase intensity before a max attempt. As you say, 5's get to be tough after a certain point, so you simply do fewer reps. Sometimes you can keep the volume but break it up into shorter sets, but generally speaking, I recommend lowering the volume as you increase the intensity.

-S-
 

Abdul-Rasheed

Level 6 Valued Member
Does it make sense to arrange DL and BP so that BP is not peaking in the same session or week as DL ? Treat it as two parallel threads, peak BP when you go lower on DL and vice versa?

I am not doing this currently. Just a thought.
 

Alan Mackey

Level 6 Valued Member
I came up with this PttP variation, with warm-up sets built-in, and I found it somewhat easier than the recommended schemes.

Set one: barbell with no plates x 5

Take a minute rest.


Set two: barbell plus 25% of today's projected max load.

Take a two minute rest.


Set three: barbell plus 50% of today's projected max load.

Take a three minute rest.


Set four: barbell plus 75% of today's projected max load.

Take a four minute rest.


Set five: barbell plus 100% of today's projected max load.

Take a five minute rest.

Go for your next exercise.

The loads are slightly lower (which, I suspect, is what makes this variation easier), but the extra reps are a good practice and kind of increases the total volume.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
If PTTP, and if you're going by feel when it's time to start bringing the current cycle to a conclusion, then just let that happen with each lift independently. If it happens at the same time, so be it.

-S-
 

Abdul-Rasheed

Level 6 Valued Member
I have finished another round PTTP cycle; I pretty much followed @Steve W's layout above for both DL and BP. I used 2.5 lbs increments for BP.

Last week I had hit 5 RM PR of 132.5 lbs.

Today I tested for 1 RM, after taking three days off. ((I had never pressed beyond 132.5 lbs before this. I also don't know what my previous 1 rep best prior to PTTP would be. I am guessing may be 130 lbs))

After some minimal warm ups, I pressed the following weights for 1 rep, with 5 mins or so rest in between: 135, 140, 145 and 150. I was so surprised how it smooth and easy it felt. And, I am happy to report that I pressed 155 lbs and made it, and it felt really heavy. I tried 160 and it failed.

I will test for DL either Thursday or Friday. Other than these, I am taking the week off. De-load week!
 

Philippe Geoffrion

Level 6 Valued Member
Tested DL today. A few warmup sets. Then 1 rep each of 185, 225, 255, 275, 295lbs. All DOH and no chalk.
Then 1 rep of 305lbs (mixed grip and chalk) which is my previous 1 rep best.
Then 1 rep of 315lbs (mixed grip and chalk) which is new PR. Happy to have it three plates per side.


Next attempt of 325lbs, failed.
Awesome @Abdul Rasheed!!! Looks like you pulled that with room to spare!!!
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
@Abdul Rasheed, it would be interesting to see the fail at 325. I can see where your 315 got a bit slower. How much time after 315 before you tried 325?

Nice work, and keep doing what you’re doing.

-S-
 
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