The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Results 1 to 4 of 4
  1. #1
    Chiflado is offline Member
    Join Date
    Nov 2008
    Posts
    68

    Default Help with program for improving front squat and deadlift

    Hi comrades,
    I am currently deadlifting PTP style (2x5), but would like to add in front squats. What would be your recommendations for making a program to improve at both lifts? Do both the same day? Switch every other day? Week of one week of the other? Or do a cycle of one and then do a cycle of the other?

    Thanks!

  2. #2
    powerlifter54 is offline Senior Member
    Join Date
    Nov 2008
    Posts
    5,116
    Blog Entries
    894

    Default

    You have to be careful here.PTTP works because of frequent low volume. Front squat and conventional deadlift work many of the same muscles, so inless you are very inexperienced with oneor both lifts, you will have to push one lift while doing the other in a maintenance mode. Generally always squat first. Some weeks push the fs, and others push the dl."Push" means work upwards to try for a PR at end of cycle. "maintenance" is basically two sets of 5 at or below what your 10% drop set would be if you were pushing the lift.

    jmo

  3. #3
    Chiflado is offline Member
    Join Date
    Nov 2008
    Posts
    68

    Default

    Thanks for the reply!
    "maintenance" is basically two sets of 5 at or below what your 10% drop set would be if you were pushing the lift.
    Hmmm I'm not sure I quite get what you mean by "what your 10% drop set would be if you were pushing the lift." Would you mind clarifying what you mean by "10% drop set"?

    Thanks!

  4. #4
    powerlifter54 is offline Senior Member
    Join Date
    Nov 2008
    Posts
    5,116
    Blog Entries
    894

    Default

    Quote Originally Posted by Chiflado View Post
    Thanks for the reply!

    Hmmm I'm not sure I quite get what you mean by "what your 10% drop set would be if you were pushing the lift." Would you mind clarifying what you mean by "10% drop set"?

    Thanks!
    In PTTP the second set is 10% less than the first. So if pushing the front squat you could do 225x5, the second set would be 200-205 lbs. When the focus is on DL, your two work sets in the front squat would be less than 200lbs.


    jmo

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close