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  1. #1
    lanier1974 is offline Senior Member
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    Default 3 exercises PTTP style (deads, push, pull)?

    Dan John's 40 day workout seems to be generally a modified PTTP with a lot more weekly total volume with the added exercises.

    Any reason why I cant do a classic PTTP cycle waving the load, 5 days a week, 2x5, deadlifts, weighted pullups, bar or kettlebell military presses (or weighted dips) ? throw in some low volume swings/snatches and ab wheel?

  2. #2
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    Yes, you can add other exercises to PTTP and get the "40 Day Workout". But if your goal is to drive up your press and pull numbers, then PTTP is the way to go.

    Why not follow PTTP for 2-4 weeks, increasing your overall strength base then follow the 40 day workout to round it out? If you did this, I would top off with a 2 week block of ETK PM.

    2-4 Weeks - PTTP
    8-10 Weeks - 40 Day Workout or ETK ROP
    2-4 Weeks - ETK PM
    Repeat

    Remember, you can put cheese on a Kobe Beef Burger, but why do you need to?

    Shawn

    Shawn

  3. #3
    Chris Fleming is offline Banned
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    I truly don't know where all the "mother may-I" posts come from, but at least I can say that this forum has progressed to the point where people no longer scream NO!!! YOU'RE NO LONGER DOING PTTP IF YOU CHANGE ANYTHING!!!!!!!!!!!! Seriously, learn the principles and then:


  4. #4
    lanier1974 is offline Senior Member
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    Great advice. My dilemma is that I really need to increase my overhead press and deadlift strength (and size really), as I'm just too thin. But I'm a rock climber; so I basically wanna do classic PTTP deadlift/OHP, and add pullup GTG, ladders, OR PTTP style 2x5 weighted pullups.

  5. #5
    lanier1974 is offline Senior Member
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    Chris, you are right. I stand corrected. If we knew how to mix and match a workout on our own, we wouldnt need Pavel.

    Let me rephrase the question: to what degree, if any, can I add some pullup work to a proper PTTP deadlift and OHP program?

  6. #6
    bwwm is offline Senior Member
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    Quote Originally Posted by Chris Fleming View Post
    I truly don't know where all the "mother may-I" posts come from, but at least I can say that this forum has progressed to the point where people no longer scream NO!!! YOU'RE NO LONGER DOING PTTP IF YOU CHANGE ANYTHING!!!!!!!!!!!! Seriously, learn the principles and then:
    ...
    I haven't looked to see if this specific question has already answered, but I think people have just given up on responding to these types of questions. It seems like every week, it's the same questions over and over. People ignore the FAQ, and the thousands of posts that came before it.

  7. #7
    jetronin is offline Senior Member
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    Quote Originally Posted by lanier1974 View Post

    Let me rephrase the question: to what degree, if any, can I add some pullup work to a proper PTTP deadlift and OHP program?
    O.k. I have only just started this but it seems sensible. I'm on my first Pttp cycle in a 2week P.M./2 week PTTP cycle and have just shifted to PTTP. During both I'm currently doing extra pullups and gripper work. Monday and thursday, Fighter pullup program numbers( looks to me like too much to follow FPP exactly so I just plug in the numbers), and gripper work tuesday and friday. So far it's running smoothly but I'm expecting a few "in-flight" adjustments.
    Here's the fighter pullup program...

    http://www.kbnj.com/FighterPullupByPavel.htm

    Just remember that you may have to adjust the volume as you go to every other day for pullups. Personally, two heavy pullup days a week seems to keep the progress coming, and if you need to cycle down you can simply drop back a few steps on F.P.P.

    Hope it helps.
    "Strength does not come from physical capacity.
    It comes from an indomitable will"-Mohandas K. Gandhi.

  8. #8
    lanier1974 is offline Senior Member
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    So you're doing the pttp deadlift/press 5x/week, and a FPP session 2x/week? How's the scheme exactly?

    Actually what I was considering is adding weighted pullups 5x/week 2setsx5reps pttp wave cycle style. But I'm wondering if this'll muck up my dead/press progress.

  9. #9
    jetronin is offline Senior Member
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    Quote Originally Posted by lanier1974 View Post
    So you're doing the pttp deadlift/press 5x/week, and a FPP session 2x/week? How's the scheme exactly?

    Actually what I was considering is adding weighted pullups 5x/week 2setsx5reps pttp wave cycle style. But I'm wondering if this'll muck up my dead/press progress.
    At present...
    P.M.- 2 weeks of-
    Monday- FPP numbers(using 3rm program numbers with a heavy weight)
    Swings- 12 minutes, 30:30 with the 32
    Tuesday-5-10 minutes TGU or 10 reps(go by feel on the day)
    -10 sets of 2-3 per hand on the vulcan gripper
    Wednesday-OFF. At most doing some very light getup practice and a few goblet squats.

    Thursday- Repeat monday

    Friday- Repeat tuesday

    Saturday and sunday, just get out and do something, usually a very long walk and maybe a little very light mobility.

    PTTP-2 weeks of..
    Monday- Dead & Side press. 5 minutes rest then FPP numbers( for example, this week was 4 3 2 1 1 with a 28kkb on my waist)
    Tuesday- Dead & Side press. 5 minutes rest then 10 sets per hand Vulcan gripper
    Wednesday- Optional Dead & Side press
    Thursday -Repeat Monday
    Friday- Repeat Tuesday
    Saturday- Repeat Wednesday.
    Sunday-Off

    Just using a standard linear cycle but will switch to wave cycle when things get tough.

    It's very simple. Now bear in mind I've only just shifted onto the Pttp phase and I'm still making adjustments as I go. Oh, and I'm using 5/3/2 with the same weight for the PTTP lifting. Pavel himself said that was the one thing he would add to PTTP. So if that's what the Chief says, that's good enough for me. And when it comes to mobility, light tgu and goblet squats with the emphasis on form, absolutely beat the majority of mobility programs imo.
    Last edited by jetronin; 04-17-2012 at 06:09 AM. Reason: Spelling
    "Strength does not come from physical capacity.
    It comes from an indomitable will"-Mohandas K. Gandhi.

  10. #10
    lanier1974 is offline Senior Member
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    Must have missed the memo on that one. "5/3/2 with the same weight "
    I am assuming means 5reps,then 3 reps, then 2 reps, all with 100%, dropping the old 5 reps with 90%?

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