Ptc ppp

[amac38]

just did week 4 of the 180kg cycle for my squats, i had to do

2x125
3x145
5x135
2x5x125

the problem i had was the jump from 2reps of 125kg, to 3reps of 145kg.

the first rep of 145kg was terrible, worst form ive ever done for a squat, not because of the weight, but because i wasn't prepared for the sudden increase in weight. the 2nd and 3rd reps were fine.

normally i ramp up the weights fairly modestly so i get used to the movement with a heavier load. this results in me doing more volume, however, the working sets feel alright.

any suggestions, what i can do so that the 1st rep of a heavy set is done well?

otherwise, program going well.

 

[NPR]

Make sure you're really warmed up.

 

[PTC]

How did you go on week 3?

That called for a jump from 125kg to 140kg, not much difference.

Like Nick said, make sure your warm before starting the work sets.

 

[Paullie]

Completed week 6 of the 125kg PPP for Bench Press this morning.

 

[haz]

2x125
3x145
5x135
2x5x125

perhaps try
1x125
1x135
3x145

or 2x125
then load it up to 145, do a walk out, a quarter squat then rest.
3x145

 

[JDizzle]

^might work

my squat day this week i had the same problem, if this is what amac is talking about

2x10 bar
5x 60kg
4x 80kg
3x 100kg
2x 120kg
1x 142kg
1x 152kg
1x 170kg (felt like i was going to fail)
1x 175kg (quite alot easier then 170

so maybe 152 should of been 157 or something. but hey its working at PTC so i might be just a wuss and its bloody cold here in canberra at the moment

 

[Oli]

God guys. I jump around by 20 and even 40kg increments a lot. its not that bad.

 

[PTC]

I'm with you Oli.

We used to simply go up in 40kg jumps, we just added a plate each set.

I cant see how adding a 10kg plate on each side is construed as a big jump.

If it feels to big a jump, add an extra set in between if you must.

 

[Christian]

This is my problem...

When i did my 220 deadlift i warmed up with bar then 60 then 100 then 140 then 220...

Maybe i should of done more warming up? But then when do you stop?

When training i tend to jump the gun and it is probably the cause along with lack of strteching for the pain i have been having lately...

 

[JDizzle]

^i would of done 60, 100, 140, 180, 220. Maybe a 200 between the 180 and 220

but you succesfully pulled it so what do i know. BTW dude your lifts are going up faster then a skyrocket

 

[Christian]

^i would of done 60, 100, 140, 180, 220. Maybe a 200 between the 180 and 220

but you succesfully pulled it so what do i know. BTW dude your lifts are going up faster then a skyrocket

Helps when you have semi normal hormone production for once in your life..

 

[Kyle Aaron]

When i did my 220 deadlift i warmed up with bar then 60 then 100 then 140 then 220...

Maybe i should of done more warming up? But then when do you stop?

Does the programme not cover this? Is it just the work sets listed?

 

[Christian]

Does the programme not cover this? Is it just the work sets listed?

Work sets only it implys you have common sense and know how to warm up properly..

Some of us are just lazy and eager to get onto it.. but at least we can admit it

 

[TrentZor]

Some of us are just lazy and eager to get onto it.. but at least we can admit it

Im on the same boat too.. Only do 5min worth of warmups and 2min of brisk cardio on the treadmill.

 

[Rugby88]

My warm up is normally signing off ausbb and walking the 2m's into the gym.

Or

Driving to the gym and reaching out the window to get my big mac meal.

They get me pretty warmed up...

 

[TrentZor]

Driving to the gym and reaching out the window to get my big mac meal.

mmmmmmm big mac!!!



ITS WINTER im BULKING YO!!!!

 

[Rugby88]

Winter = bulking coz you can wear jumpers.

Summer = bulking so iam not as cold in winter.

 

[Christian]

winter = bulking coz you can wear jumpers.

summer = bulking so iam not as cold in winter.

bump bump bump!!!

 

[moons]

I do a variation of this http://www.performancemenu.com/wod/video/CAStandardWarmup.mov (using the parts relevant to the movement of the day, bench I focus on the upper body and only a little loosening up of the hips) plus the active warmup starting with the barbell and building up to around 60% of work set weight plus one rep at about 80% working weight so it doesn't feel like a huge jump.

Sounds kinda complex but isn't really... takes me 10-15 min.

 

[Oli]

Heres my magic way of warming up:

Squats:
*light stretching* (touch my toes for a few seconds, etc)
Bar x 10 reps
60 x 5 reps
100 x 3 reps
140 x 2 reps
180 - max out!