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  1. #1
    Bigwave Dave is offline Junior Member
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    Default Help PTTP stopped working/stalled

    I have been doing power to the people since March, sticking to 5 days a week with each cycle lasting 5-10 workouts. For the first two months each cycle for deads was only 5 workouts and I was progressing fast. Since the middle of May I switched to a 10 day cycle for dead lifts. The gains have been good as I have added 50 pounds to my dead since the very first week(230-280). However my dead is still pretty weak at 280 and I have stopped progressing. What should I do? Take a week off? Revamp my diet? Keep going until I break through the rut? I was hoping to at least crack 315 by summers end. Any advice would be appreciated. Thanks

  2. #2
    JCJ
    JCJ is offline Member
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    There are a bunch of things you could do.

    Take a week off and start over again.
    If you are pulling conventional try switching to sumo or duck for a cycle.
    Take a week off and switch to a high volume workout (Bear)
    Increase the length of the cycle to 12-16, spending more time in the lighter weights

  3. #3
    JCcpt is offline Senior Member
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    In PTTP Pavel says that if you fail to progress for 2 cycles you have stalled and to switch to a different program for a cycle or two. Then come back to PTTP.

    I hope that helps
    Justin Cox
    ACSM CPT, HKC
    www.elitefitnessbemidji.com

  4. #4
    Steve W. is offline Senior Member
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    Default

    What kind of cycle are you using?

    If you are using a linear cycle, you might try a wave cycle. I like the 4 steps forward/3 steps back wave, with fairly large jumps between steps (although the jump between waves can be smaller).

    Is 280 your 1RM or 5RM? If 1RM, a wave cycle might look like this (weights for your first set of 5). You can take the concept and adjust the numbers up or down if you want:

    185
    200
    215
    230

    195
    210
    225
    240

    205
    220
    235
    250

    215
    230
    245
    260

    Notice that the jumps between steps are 15lbs, but the jumps between waves are 10lbs. This pattern gives you a nice rhythm of easy, medium and hard workouts as you progress through the cycle.

    Taking a week off when your progress is stalled is also a good idea.

    Hope this helps.
    In theory, there is no difference between theory and practice. In practice, there is.

    Just because it happened to you doesn't make it interesting.

  5. #5
    Stephen is offline Senior Member
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    Quote Originally Posted by Bigwave Dave View Post
    I have been doing power to the people since March, sticking to 5 days a week with each cycle lasting 5-10 workouts. For the first two months each cycle for deads was only 5 workouts and I was progressing fast. Since the middle of May I switched to a 10 day cycle for dead lifts. The gains have been good as I have added 50 pounds to my dead since the very first week(230-280). However my dead is still pretty weak at 280 and I have stopped progressing. What should I do? Take a week off? Revamp my diet? Keep going until I break through the rut? I was hoping to at least crack 315 by summers end. Any advice would be appreciated. Thanks

    First off it sounds like your cycles are too short. 5 workouts is just one week long. You may be spending too much time at the upper end of your 5RM. What weight increases have you been using within a cycle from workout to workout? What sort of cycle have you been using - e.g. step, wave, etc?

    I used PTTP for 10 months continuously with constant gains by mostly running cycles of 3 weeks, 5 days a week, followed by a rest week and then cycle the weight back down and build up again to a new higher 5RM. Most of the time I only increased the weight by 5lbs from workout to workout within a cycle and aimed for a 10 - 20lb increase on my 5RM each cycle.

    PTTP is essentially a grease the groove type program aimed for one thing at synaptic facilitation through low reps, moderate intensity and high frequency. You might want to experiment with a longer cycle starting at a lower % of your 5RM and use progressively higher waves within the cycle itself. Check out the section of the book on cycling and look at how to set up a wave cycle.

    You can use a longer wave cycle to practice the deadlift movement pattern. Pay very close attention to your technique and aim to clean up any problems. As a beginner you can quickly deadlift more by simply practicing the deadlift. Deadlift more (practice the movement) to deadlift more (weight).

    If you haven't had a week off since March that would certainly be a good place to start.

    Is 280 your 1RM or 5RM? What is telling you that you've stopped progressing?

    Check out my workout log here on Dragondoor. All my PTTP workouts and cycles are recorded in a single category in there. Might give you some ideas.


    Hope that helps.

  6. #6
    Bigwave Dave is offline Junior Member
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    Default

    Thanks for all the reply's everyone.



    Quote Originally Posted by Stephen View Post
    First off it sounds like your cycles are too short. 5 workouts is just one week long. You may be spending too much time at the upper end of your 5RM. What weight increases have you been using within a cycle from workout to workout? What sort of cycle have you been using - e.g. step, wave, etc?

    I used PTTP for 10 months continuously with constant gains by mostly running cycles of 3 weeks, 5 days a week, followed by a rest week and then cycle the weight back down and build up again to a new higher 5RM. Most of the time I only increased the weight by 5lbs from workout to workout within a cycle and aimed for a 10 - 20lb increase on my 5RM each cycle.

    PTTP is essentially a grease the groove type program aimed for one thing at synaptic facilitation through low reps, moderate intensity and high frequency. You might want to experiment with a longer cycle starting at a lower % of your 5RM and use progressively higher waves within the cycle itself. Check out the section of the book on cycling and look at how to set up a wave cycle.

    You can use a longer wave cycle to practice the deadlift movement pattern. Pay very close attention to your technique and aim to clean up any problems. As a beginner you can quickly deadlift more by simply practicing the deadlift. Deadlift more (practice the movement) to deadlift more (weight).

    If you haven't had a week off since March that would certainly be a good place to start.

    Is 280 your 1RM or 5RM? What is telling you that you've stopped progressing?

    Check out my workout log here on Dragondoor. All my PTTP workouts and cycles are recorded in a single category in there. Might give you some ideas.


    Hope that helps.

    I have been using a linear cycle with 5 pound increases each work out. Originally I started with 5 day cycles for March and April then switched to 10 day cycles. 280 is my 5RM. I started to think I stalled because 2 weeks ago I hit 280 for my 5RM and then yesterday I only pulled it 3 times. I realized there could be a number of factors involved but from what I read 280 is relatively light for Deads and I just thought that I wouldn't have difficulty progressing until I got into the 300 range. I think I am definetly going to take a week off though because I have not had a week off since March. I will try and post my previous logs if I can dig them up. Today I was going to attempt 285 and see how that goes. After today I will take a week. Again thanks for the reply's and any additional advice would be appreciated.

  7. #7
    D-Rock is offline Senior Member
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    In the book he says a cycle should be 8-16 workouts.

  8. #8
    Stephen is offline Senior Member
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    Quote Originally Posted by Bigwave Dave View Post
    Thanks for all the reply's everyone.

    I have been using a linear cycle with 5 pound increases each work out. Originally I started with 5 day cycles for March and April then switched to 10 day cycles. 280 is my 5RM. I started to think I stalled because 2 weeks ago I hit 280 for my 5RM and then yesterday I only pulled it 3 times. I realized there could be a number of factors involved but from what I read 280 is relatively light for Deads and I just thought that I wouldn't have difficulty progressing until I got into the 300 range. I think I am definetly going to take a week off though because I have not had a week off since March. I will try and post my previous logs if I can dig them up. Today I was going to attempt 285 and see how that goes. After today I will take a week. Again thanks for the reply's and any additional advice would be appreciated.

    No back off week since March certainly seems like the most obvious issue. 50lbs in 3 or 4 months is great progress. Don't be in too much of a rush. Take a full week off from deadlifting. Maybe do 2-3 sets of 10-20 kettlebell swings on 2-3 days during the back-off week or go for a hike, an easy slow jog or a swim. Just something different and not very strenuous. Take it easy for a week and I think you'll find your gains will start coming again. From here on out I strongly recommend you plan for a back-off week at the end of each cycle. Let us know how you go.


    Stephen

  9. #9
    Bigwave Dave is offline Junior Member
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    So I am currently taking this week off from dead lifting as well as pressing. This will be the first back off week since I started PTTP in March. Starting next week I will Increase my dead lifting cycles to 15 workouts long (3 weeks) and keep the pressing cycles at 10 workouts long (2 weeks). On the last day of dead lifting cycle I will shoot for a 10-15 pound increase in 5RM and continue to shoot for 5 pound increases in 5 RM for presses. After the end of each 3 week dead lift cycle I will take the following week off as a back off week. Should I continue to press during my back off week of deadlifitng?

  10. #10
    mrwhy is offline Senior Member
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    A few tidbits of thoughts -

    Don't be a victim of unrealistic short-term expectations. 50 pounds every four months is equal to 150 pounds in one year. That is great progress for anyone at a any time and you should be thrilled.

    You valleys are not low enought. The concept of cycling is to begin easy and end hard - then repeat.

    You do not really need back-off weeks because that is what your light and easy days at the beginning of a cycle are supposed to do.

    Power to the People is an "easy" strength program. If 280 is truly your max at the moment - I mean a gut buster - then your next few cycles should not lead you to 280. Maybe 250 or 260. Hard workouts - but not real destroyer type efforts. Then after a good solid peak (solid, not killer) back way down and your next workouts should be easy and light.

    Look at it like this - two weeks - 10 workouts.
    135
    145
    155
    170
    185
    200
    215
    230
    245
    260

    Then the next two weeks maybe . . .
    135
    145
    160
    175
    190
    205
    220
    235
    250
    265 or 270

    See how the cycle works? The easy workouts at the beginning DO NOT LEAVE YOU WEAKER. They prepare you for the heavier workouts at the end.

    You do not need to "max" at the end of the cycle. Just hit a nice solid heavy weight and then back way off. Build it up again and back off again.

    5 pound jumps are brutal. It is hard to get any real variance in weight with them. There just is not enough difference between 250 and 280 when you are creeping at 5 pounds a time. But do 280 one day and 250 the next and you have a real back off and high point thing going.

    Good luck and don't give up. You do not have to reach rome in a day.

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