Question about following a "Power to the People" routine at higher weights?

Stick to training related posts.

Moderators: Dux, seeahill

User avatar
Fat Cat
Jesus Christ®
Posts: 37973
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Question about following a "Power to the People" routine at higher weights?

Post by Fat Cat » Mon Sep 03, 2018 11:44 pm

Let's gay this thread up.

Image
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
johno
Sergeant Commanding
Posts: 7817
Joined: Mon Mar 07, 2005 6:36 pm

Re: Question about following a "Power to the People" routine at higher weights?

Post by johno » Tue Sep 04, 2018 12:39 am

Fat Cat wrote:
Mon Sep 03, 2018 11:44 pm
Let's gay this thread up.

Image


Amazing what the Iron Game can do for a man's physique.
The best lack all conviction, while the worst
Are full of passionate intensity.

W.B. Yeats

User avatar
Sangoma
Sergeant Commanding
Posts: 6633
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Question about following a "Power to the People" routine at higher weights?

Post by Sangoma » Tue Sep 04, 2018 3:10 am

SubClaw wrote:
Sat Sep 01, 2018 6:14 am
The most productive resistance training I’ve ever done with regards to my performance on the mat is a slightly modified version of the Dan Martin’s Program Minimum. Not only it didn’t substract anything, but it had a noticeable recovery benefit.

Mind you, I lost a great deal of strength, but my BJJ sort of skyrocketed and my joints have never felt better. In a way, the DMPM is like taking long walks or doing mild Yoga.

This is what I was doing back then: Monday to Friday.

- Goblet squats: 1/2/3/4/5

- TRX rows: 1/2/3/4/5

- Push ups: 1/2/3/4/5

- One KB, two hands, clean (a swing that ends up in a goblet position): 1/2/3/4/5

- Sixty minutes walking in the evening.
Could you elaborate? Are these reps, ladder style? Same weight for all?
Image

User avatar
SubClaw
Top
Posts: 1744
Joined: Sun Dec 25, 2011 5:01 pm

Re: Question about following a "Power to the People" routine at higher weights?

Post by SubClaw » Tue Sep 04, 2018 4:40 am

Sangoma wrote:
Tue Sep 04, 2018 3:10 am
Could you elaborate? Are these reps, ladder style? Same weight for all?
I went by feel completely. Sets, reps and load didn’t really matter, as long as I did something (anything) every day.

I was literally trying to lift like a somewhat active retired senior, so I could completely focus on my BJJ. And it worked.

Disclaimer: unless you are racing against the clock, preparing for a competition, this kind of (way too much) mild training gets boring rather soon.

User avatar
Sangoma
Sergeant Commanding
Posts: 6633
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Question about following a "Power to the People" routine at higher weights?

Post by Sangoma » Tue Sep 04, 2018 8:13 am

Competition? Me?! Are you kidding?

Thanks for the reply. This is my plan anyway, just to lift as often as I can. Every day is not practical for me, so it will be something like Pavel's/Dan John's 40 day program, but dragged out. On non-BJJ days. I really got bitten by the bug and want to get better at BJJ.
Image

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: Question about following a "Power to the People" routine at higher weights?

Post by powerlifter54 » Thu Sep 06, 2018 3:23 pm

My experience is with PTP was it was not enough volume for upper body and 5s were too much in the deadlift. Also every day workouts, for me being an explosive lifter and with a lot of muscle, were too much. So I changed 5x2 to 3X3 in the deadlift. And progressed the first set linearly but the next two were by feel. In the BP I agree with BD and DJ on 10 being a great guideline daily but for me 3-4x a week 15 was about right in the upper body stuff, 25 way too high. 25 is great at about 2x a week. But I wasn’t pajama wrasslin either.

If you want too look good pull-up, chins, weighted dips. Stop eating so much.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

User avatar
Sangoma
Sergeant Commanding
Posts: 6633
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Question about following a "Power to the People" routine at higher weights?

Post by Sangoma » Fri Sep 07, 2018 2:39 am

Jack, what do you think of Steve Justa deadlift singles routine? Too much volume?
Image

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: Question about following a "Power to the People" routine at higher weights?

Post by powerlifter54 » Fri Sep 07, 2018 2:54 pm

Sangoma wrote:
Fri Sep 07, 2018 2:39 am
Jack, what do you think of Steve Justa deadlift singles routine? Too much volume?
I love singles in the deadlift. dLing every day, with a real job and BJJ mixed in, except for a fortunate few, is too much. I like 5-7 singles in a DL workout. Sometimes at 70% speed style, not jerking it off the floor but breaking it off then accelerating it, with a fixed weight, is great. I also love fun with quarters and do it starting at about 70%. I have gone as high as about 90%. So when I was pulling in the low 600s I would do post heavy squatting 405-425x1x5-8 singles about on the minute. Key point is 405-425 was easily loadable and I just checked the percentage in my head. Or 425-475-525-425-475-525-565 on a heavier day. Goal was still to keep rep under a second. Fun with quarters was a little longer rest breaks but not much.

I found DLing 2-3x a week worked fine. If I was doing BJJ I would DL 2-3x a week, and do pull-ups and KB double clean and press 2-3x a week. 5-10 reps a Workout in DL, 15-25 in the pull-ups and C+P. Easy strength here. You are training to be good at BJJ. Don’t be afraid to push the weight on a great day but don’t go crazy. Same with back down if you are beat up.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

User avatar
Sangoma
Sergeant Commanding
Posts: 6633
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Question about following a "Power to the People" routine at higher weights?

Post by Sangoma » Fri Sep 07, 2018 11:17 pm

Thanks, Jack, very helpful. Couple of my friends' kids are doing rugby, and I shake my head when they tell me about their crazy S&C sessions. Even some BJJ guys don't get it, that additional strength sessions should not try break you. Anyway, thanks again.
Image

User avatar
johno
Sergeant Commanding
Posts: 7817
Joined: Mon Mar 07, 2005 6:36 pm

Re: Question about following a "Power to the People" routine at higher weights?

Post by johno » Tue Sep 11, 2018 12:24 am

powerlifter54 wrote:
Fri Sep 07, 2018 2:54 pm
If I was doing BJJ I would DL 2-3x a week, and do pull-ups and KB double clean and press 2-3x a week. 5-10 reps a Workout in DL, 15-25 in the pull-ups and C+P. Easy strength here. You are training to be good at BJJ. Don’t be afraid to push the weight on a great day but don’t go crazy. Same with back down if you are beat up.
Thanks.
The best lack all conviction, while the worst
Are full of passionate intensity.

W.B. Yeats

User avatar
johno
Sergeant Commanding
Posts: 7817
Joined: Mon Mar 07, 2005 6:36 pm

Re: Question about following a "Power to the People" routine at higher weights?

Post by johno » Tue Sep 11, 2018 12:31 am

Sangoma wrote:
Mon Sep 03, 2018 6:39 am

...I just would like to lower my body fat somewhat.

If I wanted to lean out, I'd hit the mats more often. (I can't think of anyone in my gym that this doesn't work for, except maybe one of our heavyweights.)

3X per week would probably do that for me.

IMO, the weights are to help maintain muscle mass.
The best lack all conviction, while the worst
Are full of passionate intensity.

W.B. Yeats

Blaidd Drwg
Lifetime IGer
Posts: 19089
Joined: Wed Nov 01, 2006 5:39 pm

Re: Question about following a "Power to the People" routine at higher weights?

Post by Blaidd Drwg » Tue Sep 11, 2018 9:03 pm

Somebody Ping Jack to unfurl his Box Periodization model....It's an elegant way to describe holistically something we have been intuitively doing for years.

If you cannot win by one means, win by another- DVS*

(*probably stolen but cannot for the life of me find the place to attribute it.)
"He who knows only his own side of the case knows little of that." JS Mill

Post Reply