PTTP - your thoughts

Anna C

Level 9 Valued Member
Elite Certified Instructor
What do you see?
Not pulling long enough. ;) I tend to do this myself. On my PR pull last month of 315, I asked my training partner @WxHerk to give me a 5-second countdown as soon as I started to pull, so I could just focus on that and pull for 5 full seconds whether it went up or not. It went up. Max efforts are slow to move, and your perception of time in that moment can be distorted.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
I don’t think you waited long enough. Watch how, just before you lift off with 315, you set your lats. You can see it if you watch your elbows. You don’t do that with 325.

OTOH, sometimes you put all your energy into one heavy lift and you won’t have another one like that for a few days at the soonest. I think _that_ is the explanation, and that’s also what I see in your 325.

My conclusion: Had you tried 325 when you tried 315, it would have been slower but you would have gotten it. My other conclusion: Any PR is fantastic, you should feel very accomplished, you should celebrate, and you should refrain from all lifting for at least a day and then stick to easy, restorative things for another few days, and then start another cycle and aim for 325 at the end of that one.

-S-
 

Abdul-Rasheed

Level 6 Valued Member
Thanks @Anna C and @Steve Freides . Your words are valuable to me.

In hindsight I felt the same too: I gave up too easy. Considering 315 was not really a slow, hard grind, I am confident next time I would have 325.

I have the weekend off. I am sticking with PTTP, and start another cycle next week. My goal is to keep improving 5 RMs of BP and DL at the end of each 8-week long cycles. And once a while test the 1 RMs.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
@Abdul Rasheed, if you intended to do our Barbell course/cert, be aware that the bench is by USAPL/IPF rules, and your feet must be flat on the ground to the best of my knowledge.

-S-

  1. The lifter must lie on his back with head, shoulders and buttocks in contact with the bench surface. The feet must be flat on the floor (as flat as the shape of the shoe will allow). His hands and fingers must grip the bar positioned in the rack stands with a thumbs around grip. This position shall be maintained throughout the lift. Foot movement is permissible but must remain flat on the platform.
 

Denny Phillips

Level 5 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.
You have progressed nicely, Abdul. A testament to consistency.
 

JeffC

Level 7 Valued Member
As soon as you loaded you lost tension in your torso. Do you do any Deadlift assistance exercises?

Have you tried setting you tension before you grab the bar. Set up at the top. I find I end up in a natural start position when I go down under tension. PTTP by the book resets from the top each rep. Doing this practice every day, every rep, Drills your set up for heavy singles.

Start learning to use a belt?

Take a good breath, set your tension and quickly start your Pull. You may find your start position easier than trying setup in the bottom. The more time you spend down there the less energy and O2 you have for the lift.

Good for not grinding that rep. End on a positive though. What did you do after the failed rep?Should have taken the win and not another attempt.
 
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Philippe Geoffrion

Level 6 Valued Member
As soon as you loaded you lost tension in your torso. Do you do any Deadlift assistance exercises?

Have you tried setting you tension before you grab the bar. Set up at the top. I find I end up in a natural start position when I go down under tension.

Take a good breath, set your tension and quickly start your Pull. You may find your start position easier than trying setup in the bottom. The more time you spend down there the less energy and O2 you have for the lift.

Good for not grinding that rep. End on a positive though. What did you do after the failed rep?
I second Geoff's opinion. There is a lot of time you spend at the bottom and this can take away from the main lift. I can see from your 315 that the 325 is definitely there. In fact, if you misloaded the bar at 325, you would've made the lift. The deadlift is also a very mental lift. You have to be all in, and sometimes, it's hard to do that twice in a matter of minutes. There is a lot to focus on in making a pull, which is where conscious practice comes in. However, when it comes time to pull a big PR, the set up should be almost automatic. Practice getting that set up down so when you go down to start the pull, there's no lulling and no doubt! But 315 is a major accomplishment and a huge mental barrier to break! I think once you break lifts that are "Big plate lifts" (315,365,405) then the following PR's come much easier because the bar doesn't look so intimidating. There's a big mental aspect to that as well. Great work and Keep it up Abdul!
 

Philippe Geoffrion

Level 6 Valued Member
Oh yes and regarding the Bench press, I'm glad that style works for you, however just make sure you practice how you have to compete! Different organizations different rules and as Steve mentioned the SFL requires IPF rules. However, using an olympic lifting shoe (which I've seen you wear) will help you pull your feet back and artificially raise your heel, while the shoe remains flat. As far as I know, they are legal to use in the SFL (they are in IPF). If you have PTTP Professional, check out page 39 and see the huge heel on Konstantin PAvlov's shoe!
 

Abdul-Rasheed

Level 6 Valued Member
f you intended to do our Barbell course/cert
Yes, I have thought of it. Out of curiosity I just looked at the requirements again. Assuming my BW to be at 185 lbs, for strength skill, I am looking at a DL of 370is and 230ish BP and for technique skill SQ of 185lbs and DL of 277.5lbs are doable I think. No idea about MP as I have not practiced this. Surely, A worthy goal to have. Meeting the strength skills is going to take time for sure. One day. :)

I believe one can do PTTP with BSQ and MP if one chooses, correct? I remember reading something like that in the manual.

your feet must be flat on the ground
I believe that is the case with me. Though I do not have certification requirements in my mind when I train. Thanks for the reminder.
 

Abdul-Rasheed

Level 6 Valued Member
Do you do any Deadlift assistance exercises?
No. I do not.

Have you tried setting you tension before you grab the bar. Set up at the top. I find I end up in a natural start position when I go down under tension. PTTP by the book resets from the top each rep. Doing this practice every day, every rep, Drills your set up for heavy singles...

Take a good breath, set your tension and quickly start your Pull. You may find your start position easier than trying setup in the bottom. The more time you spend down there the less energy and O2 you have for the lift.
I follow Starting Strength 5-step process at this point. Seems simple, even that took me a long time and still learning to do that proper. I totally understand, about spending more time and hence energy at the bottom. It is something I would try, surely. May be this works for me, for the singles, like you say.


Start learning to use a belt?
I don't have one and have not learned using it. I was waiting for someone to suggest me wearing it. :). I am going to order one soon. Any suggestions?

Good for not grinding that rep. End on a positive though. What did you do after the failed rep?Should have taken the win and not another attempt.
After 315, I thought I could lift 325, that is why I went for it. After the failed rep, I did nothing, I put the plates and bar back and went home.
 

Antti

Level 9 Valued Member
If you're looking for a belt, I'd look for IPF certified, just in case, and it doesn't really cost extra. Lever or prong doesn't matter, whatever strikes your fancy.

When it comes to shoes and deadlift I'd recommend to ditch the shoes. Or get some wrestling/ballet slippers. If you're dead set on shoes maybe some boxing or wrestling shoes or like that. And of course, there is the deadlift shoe.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
I am going to order one soon. Any suggestions?
Best Belts - Powerlifting and Weight Lifting Belts > Home These are excellent and I have one of the 3" belts (I'd recommend either 3" or 4" for you, single prong). However, they take a while. It was 10 weeks before I got mine after ordering, and this is typical. Everyone says it's worth the wait - it was!

https://www.dominionstrengthtraining.com/ I've heard these are excellent as well, and your order comes much faster because they keep some in stock.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
@Abdul, please note that our web site says a belt is not allowed during strength testing at the SFL. I have never worn a belt for powerlifting and very likely never will. I do, however, wear a belt to hold up my pants except when my pants have a drawstring or elastic and, for that purpose, a belt is very useful.

:) :)

-S-
 
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