TheCheat wrote: ↑Sun Apr 08, 2018 4:38 am
Interesting, will be following this. I did the orginal PTW program a few years ago, what are the major changes in the 2nd version? I'd buy it, but I'm still mad at Izzy for losing my old training log when he abandoned his forums
Honestly I don't know, because I never read the 1st one. He says in the 2nd one that he "no longer uses fatigue percents" so I guess that is a change. I'm on the "early intermediate" stage right now which is basically a version of HLM using RPE. I'm gonna run this thru and then it's onto a fully autoregulated DUP type program. This stuff is all new to me (came from TM) so I'm pretty excited about it.
Results were okay, just very slow. I only made it to PIP1 before getting injured, but the novice programs seemed to last forever once I started microloading. Only adding 0.5kg a week wasn't particularly satisfying, especially when I was supposed to still be a novice. I did like the idea that they were pretty much foolproof though, you just followed the instructions and went from phase to phase.
I might pick up the new version, I've been doing hypertrophy training for too long and could do with a good LP to get my strength up.
TheCheat wrote: ↑Sun Apr 08, 2018 1:13 pm
Results were okay, just very slow. I only made it to PIP1 before getting injured, but the novice programs seemed to last forever once I started microloading. Only adding 0.5kg a week wasn't particularly satisfying, especially when I was supposed to still be a novice. I did like the idea that they were pretty much foolproof though, you just followed the instructions and went from phase to phase.
I might pick up the new version, I've been doing hypertrophy training for too long and could do with a good LP to get my strength up.
Yeah tbh I don't like that aspect at all. The good news is that once you get into PIP1 the smallest jumps are 2.5 lbs.
IMO once you have to resort to 1 lb jumps, you should probably just switch programming. I jumped into PIP earlier than recommended because frankly, I think it's kinda dumb to run novice LP to 3x3 (with 2 of those being backoffs) then jump into intermediate programming with a 5x8 volume day. There is nothing in the book about titrating volume so that big of a volume jump just seems dumb
Hmm, the old program had more sets in PNP3 and only went back up to 6 reps on PIP1, so it wasn't so big a jump. Sounds like Izzy's jumped on the 'more volume' train that seems to be rampant at the minute. I think you've talked me out of buying it, will probably just run the original program or Greyskull instead.
TheCheat wrote: ↑Mon Apr 09, 2018 1:05 am
Hmm, the old program had more sets in PNP3 and only went back up to 6 reps on PIP1, so it wasn't so big a jump. Sounds like Izzy's jumped on the 'more volume' train that seems to be rampant at the minute. I think you've talked me out of buying it, will probably just run the original program or Greyskull instead.
Greyskull is about the best Novice program out there IMO.
Looooong volume day today. Gotta get that work capacity up!
Squat 315x8@7
315x8@7.5
315x7@7
315x7@7
Having a hard time rating rpe of these high rep sets because I'm so winded by the end of the set. I need to get better at separating feels from performance. Here's a vid of my 2nd set:
Bench 238x8x5@8
Deadlift 315x8,8,7@7ish
Close grip bench press 225x7,7,8
First time doing these in a while so way underestimated the first 2 sets
I had to work in with 2 other guys in the squat rack today. Stupid globo gym. I'm seriously considering switching but that would increase my drive time from 5 mins to 20 mins. Hmmm
Ohp 158x4x3@7
Feeling strong in strict ohp lately. I guess all the benching helps
LTE. 85x12x3
Leg curl 115x12x3
Squats went kinda crappy today because having to share kinda threw me outta my groove. After thatit went great. My back felt slightly painful before the workout, which was outta nowhere because I haven't had any pain in the last week or so. It went away after the workout and still no pain this morning. I think it's really important for me to ignore it best I can
I felt fucking awesome today. Other than getting on my toes a bit on my top squat set, I killed this workout
Squat 385x4@9
355x4×2@7.5
Squat top set would have been a 8.5 but I got on my toes pretty bad on the 3rd rep. I've noticed that getting amped up before squats hurts more than it helps. My form tends to suffer when I'm a raging bull. Best to keep it controlled and focused. Bench and deadlifts are a different story....
Bench press 280x4@8.5
265x4x2@7.5
No surprises here. Bench keeps going up and up with more specific programming
Deadlift 405x4@8.5
Raging helps my deadlift. 405 has never felt so light. It feels GREAT to be back to repping 405 after my back tweak.
I completely forgot to do DB bench. Oops. I'll throw a few in tomorrow for my gpp sesh
Squats felt great today. Everything was clicking. Feeling a bit out of breath still but it's getting better. Keeping at 315 and adding reps while slowly reducing rests to improve work capacity
Bench 242x8,8,8,7,7@8
Bench was feeling a bit off today but no big deal. 2 lb jump next week
Deadlift 320x8,7,7@7
Deadlifts are feeling stong lately as well. Feels good to lift pain free again
CGBP 230x8x3@~7
Things are really starting to click with this program. Its still early but so far so good! I hope to total 1400 at a meet I'm doing in Sept, which would be a 250 lb increase from July 2017
TheCheat wrote: ↑Wed Apr 25, 2018 8:20 am
Nice going. How long are the sessions taking you these days? I'm still on the fence about trying PTW when my current hypertrophy block ends next week.
The Monday volume sessions are quite long, they take me about 1:45. This is fine for me because I have Mondays off from work. The Wednesday workouts and GPP sessions are about an hour, and the Friday workouts are about 1:15-1:30.
Since you're coming off a hypertrophy block you're probably already doing a lot of bench volume, but the only thing I would have done different is to titrate the bench volume up more slowly. I cranked it up too fast and my shoulders were giving me problems. Now the volume has leveled off so my shoulders feel better, but still I'm going to incorporate more incline work rather than extra flat bench work, because I'm a long ways out from a meet so I don't care too much about specificity
Stenson wrote: ↑Wed Apr 25, 2018 8:32 amThe Monday volume sessions are quite long, they take me about 1:45. This is fine for me because I have Mondays off from work. The Wednesday workouts and GPP sessions are about an hour, and the Friday workouts are about 1:15-1:30.
That's not too bad, 1:30 is generally the mark when my concentration starts wavering and I start to just want to get things over with.
Stenson wrote: ↑Wed Apr 25, 2018 8:32 amSince you're coming off a hypertrophy block you're probably already doing a lot of bench volume, but the only thing I would have done different is to titrate the bench volume up more slowly. I cranked it up too fast and my shoulders were giving me problems. Now the volume has leveled off so my shoulders feel better, but still I'm going to incorporate more incline work rather than extra flat bench work, because I'm a long ways out from a meet so I don't care too much about specificity
Currently doing 25 sets a week for bench/variants, so should be okay. I'm more worried about the opposite, volume dropping too much leading to losing some of the size I've built during my hypertrophy blocks. I know all the evidence points to needing very little volume to maintain muscle mass when intensity is high, especially when not cutting, but I still can't help getting paranoid
