We’ve been making an awful lot of references to our CrossFit affiliate’s strength bias in programming, and to our unwavering dedication to form and technique. During recent posts, we’ve specifically mentioned the 603 PTP program several times. For those of you who weren’t following our CrossFit stuff, our affiliate (formerly called CrossFit 603) programmed a five week “Power to the People” style cycle, focusing on deadlifts and presses. The program was designed to do one thing – make you stronger. We ran the original PTP program in July 2009, but we continue to receive a ton of requests for details – program theory, the specific workouts as written and weight and scaling recommendations.
The program can still be found in full on our CrossFit web site, but we thought we’d make it even easier for you to follow along. As such, you can find a link to the entire five week program on this “hidden” page on the Whole9 site. Our PTP program is outlined in full, including Dallas’ instructions, commentary at transitional points, WOD buy-ins and cash-outs and “extra” workouts programmed amongst the deadlifts and presses.
Enter all your program-related comments, questions and feedback here on this post. We’ll keep it monitored, and help you through your PTP cycle as best as we can. Feel free to post your results here too – we love to hear about strength gains and how they translate to all kinds of different areas of fitness. (Like, getting better at deadlifts will help you jump higher. True story.) Happy heavy stuff!
Day 17
DL 250, 230
SP 90, 80
Cash-out in 19.54
Melissa, thanks for the feedback. Unfortunately, we were in an internet black-out time, so I didn’t read your response until after I’d done the workout. I’ll take a look at Tucker’s strategy and begin working that piece. I really do appreciate all that you and Dallas do.
From FOB Salerno in Khowst Province, Afghanistan…
Day 19
DL 255, 235
SP 95, 85
3x500m C2 1.51, 1.53, 1.56 (could’ve gone faster on the first one, but I knew I had 3 to do)
First off, I wish I would have heard of you guys sooner. I am completely in love with all the things you do, and the programming for the 603 is my ideal dream programming. I was going to wait until January 2nd to kick things off, but I got a little hyper and started my 603 on Thursday. I started off with a 165 deadlift, and a 65 press. I’m not completely out of shape, but I just started rekindling my love for heavy lifting about 3 months ago, and my numbers are not even close to what they were in my former heyday. Thanks once more for putting together such an awesome program, I cannot wait to see my progress!
Fantastic, Martha! Welcome to the program, best of luck, and be sure to report back when your program is said and done. I’m sure we’ll see a huge jump in both of those numbers!
Best,
Melissa
Well, I had to break during transit, but I just finished up the PTP this morning. I did end up with a PR on shoulder press of 145 (an increase of 10 pounds), but did not PR on deadlift with 385, which felt easy. So, I bumped up to 405. I am sure that it’s mental more than physical at 405, because 385 really wasn’t that hard, though I did have to work at it.
I’m going to rest for the next couple day, especially for my lower body after the DL this morning, and then I’m going to jump in with some skill work before I get back into hard workouts.
From FOB Salerno, Afghanistan,
Blessings to you all
I’m on day 17 of the programming, and my press 1rm is what’s prescribed. Oh wait, I can crank out 5 of them? With ease? I’m sold. Thanks so much, I look forward to the daily gains I’ve seen not only in my strength, but in all arenas of my fitness so far.
Ken, you’ve got so much going on right now, I’d highly second your idea of a few weeks of lower intensity movement, skill work, maybe some gymnastics practice… give yourself a bit of a break from the high intensity stuff – I think the change-up will do you good. Congrats on your press PR – 10# is a big deal!
Martha, that’s amazing news! So happy to hear it – great progress. Keep up the great work.
Melissa
Restarting the PTP today. I previously got to day 22 but had a minor skateboard accident and cracked a rib. There’s no law preventing a 45 year old from skateboarding, right? All healed up and ready to dive in again!
Starting stats
Avid main site crossfitter for 5 years. Want to add some more strength work. Really like the programming.
Male/159/45 yo
DL – most recent single 290, PR 305
SP – 155
Welcome, Shan! Happy to hear you’re all recovered and getting back to it.
Today and tomorrow are my last days with this round of 603PTP. It’s been a fun ride, so I thought I’d give a picture of that ride.
Shoulder Press 1RM PR History:
6/1/2008–Using CrossFit–120#
12/29/2008–Using CrossFit–125#
1/18/2012–Using 603PTP–135#
Yay for 603PTP’s program for increasing strength. I’ll just have to come back and try it again! It’s been fun.
Any recommendations on what to do during a transition between 603PTP and 30 days of boxing training (thanks to my wife for the Christmas present)?
Day 3 603 PTP-Clean Mass Gain Experiment
(Male/39/5’8″/150#)
Three months of CF Main Site WODs with inappropriate scaling, I believe, has compromised my strength/power in favor of endurance. I need to reset/rest(?)…rebuild strength…
The plan: five weeks of 603 PTP, followed by ? weeks of an O-lifting training cycle (via Catalyst Athletics), then CF with appropriate scaling. (I really like Pierre Auge’s approach to CF programming in the June 2009 article in Performance Menu.)
Started Tuesday/Day 1 with scaling based on 325# 1RM deadlift and 145# 1RM press. No 2.5 lbs. plates in the gym though, so I’ve done 10# increases instead of 5#. I’ve enjoyed the intensity of the short, cash-outs.
As part of this strength cycle, I’m also trying my own clean mass gain experiment. Thus far, the eating has been harder than the 606 PTP. Here is my Day 1 food log:
___________________________________
Breakfast: 1 egg, 4 egg whites, 5 oz. chicken, Normandy blend mixed vegetables, olive oil, coffee w/ heavy cream, 3 glasses of water
Snack: 1/2 Serving of Dallas’s Food in a Blender
Lunch: 8 oz. chicken breast, sweet potato, olive oil, orange, two apples
Snack: 1/2 Serving Food in a Blender
Dinner: Chef Salad (Romaine lettuce, spinach, cabbage, ham, walnuts, broccoli, carrots, chicken breast, olive oil, bacon)
9 Glasses of water total for the day.
(I exercised close enough to dinner that I didn’t feel the need for any PWO meal.)
Total for Day 1 = 4400 calories and a macronutrient breakdown of about 200 g protein, 252 g carbohydrate, and 300 g fat.
____________________________________
Very full stomach throughout the Day 1 (slightly/moderately uncomfortable at times, especially before bed) . Consequently, I removed one Food in a Blender snack yesterday and will most likely only eat only one of these snacks today.
I wasn’t striving for any specific caloric intake. I simply tried to cleaned up my breakfast/lunch/dinners, added more fat to these meals (via olive oil), and added the Food in a Blender snacks.
I’m using MyFitnessPal to log food and a Fitbit to track sleep.
Commentary from experienced 603 PTP-ers and/or eating for mass gain-ers would be appreciated.
Alright, my stint with this round of 603PTP is over. I am looking forward to doing it again with weighted pull-ups and front squats next time. Like I did with the Shoulder Press, I thought I’d give another picture of the journey I have been on.
Deadlift 1RM PR History:
12/26/2007–Pre CrossFit–255#
1/29/2008–Using CrossFit–265#
5/14/2008-Using CrossFit-275#
7/28/2008-Using CrossFit-295#
1/20/2012–Using 603PTP–315#
603PTP’s program did it again!
Week 1: 603 PTP-Clean Mass Gain Experiment
Day 1: Deadlift–1×5@205#, 1×5@185#; Press–1×5@85#, 1×5@75#; Cash-out: 4:25
Day 2: Deadlift–1×5@215#, 1×5@195#; Press–1×5@95#, 1×5@85#; Cash-out: 7:20 (1 pood KB)
Day 3: Deadlift–1×5@225#, 1×5@205#; Press–1×5@115 (tough 5th rep), 1×5@105#; Cash-out: Box Squat (1×10, 2×6, 2×3, 5×1): 245#
Day 4: Deadlift–1×5@215#, 1×5@195#; Press–1×5@95, 1×5@85#; Cash-out: 2x400m, 1x800m run (on treadmill) (1:30/3:00)
Some (stretching?) pain in left wrist performing deadlifts. The pain seems less with switch grip. Any disadvantages in using a switch grip throughout the 603 PTP? Do the deadlift reps have to be done without dropping the bar?
Removing second half serving of Food in a Blender snack seems to have alleviated the stomach discomfort. I might add it back in this week as my stomach has seemingly gotten use to larger meals/more food. My daily menu of food has been relatively consistent since Day 1. I am averaging around 3700 calories of pretty clean eating (30% protein, 31% carbohydrates, 39% fat).
Hi all,
I’m going to start a PTP cycle in February, but I have two quick questions for the strength crowd here.
1) What type of programing do you guys follow after the PTP cycles, and if you’ve done multiple PTPs’s how long do you break between them?
2) For those of you who have used PTP with other strength movements (ie weighted pulls, squats, ect), how was you’re experience?
Thanks for the feedback, looking forwards to starting!
Thoughts on creatine supplementation during a 603 PTP cycle? Something like a Now Foods Creatine Monohydrate? Dosage? Usage?
Thanks.
A PubMed search for “creatine supplementation” yielded a nice literature review in the journal Amino Acids from Rawson et al. (2011) summarizing “both the ergogenic and therapeutic effects of Cr [creatine] supplementation.” Here’s the abstract for the article:
There is an extensive and still growing body of the literature supporting the efficacy of creatine (Cr) supplementation. In sports, creatine has been recognized as the most effective nutritional supplement in enhancing exercise tolerance, muscle strength and lean body mass. From a clinical perspective, the application of Cr supplementation is indeed exciting. Evidences of benefits from this supplement have been reported in a broad range of diseases, including myopathies, neurodegenerative disorders, cancer, rheumatic diseases, and type 2 diabetes. In addition, after hundreds of published studies and millions of exposures creatine supplementation maintains an excellent safety profile. Thus, we contend that the widespread application of this supplement may benefit athletes, elderly people and various patient populations. In this narrative review, we aimed to summarize both the ergogenic and therapeutic effects of Cr supplementation. Furthermore, we reviewed the impact of Cr supplementation on kidney function.
I had to pull the plug on my 603 a week early due to upcoming crazy work obligations that would have most likely made me digress in the big scheme of things. I am still ecstatic with my results. This program works, for real.
Starting stats: 5’7/f/139lbs press: 65# 1rm, deadlift: 165# 1rm
Finishing stats: 141lbs (but I lost a pants size? What up body composition changes. It wasn’t intended but I dig it!) press 1rm: 75#, but the kicker is deadlift 1rm 205#
I joined the 200 club! It was my goal for 2012 in general, so it’s amazing to have it in the first month!
Thank you so much guys for such an amazing and easy to follow plan. I’m going to take a couple months and work on my major lifts with a little metcon work (your less is more philosophy has changed my outlook on working out in general) and then hopefully hop back on for a second round of the 603 sometime in June. Seriously, thank you. For all that you do!
Week 2: 603 PTP-Clean Mass Gain Experiment
Day 5: Deadlift–1×5@215#, 1×5@195#; Press–1×5@95#, 1×5@85#
Day 6: 30 Squats, 20 Swings (1.5 pood), 10 pull-ups–5 Rounds: 12:52
Day 7: Rest
Day 8: Deadlift–1×5@215#, 1×5@195#; Press–1×5@95, 1×5@85#
Day 9: Deadlift–1×5@225#, 1×5@205#; Press–1×5@105#, 1×5@95#
Day 10: Deadlift–1×5@215#, 1×5@195#; Press–1×5@95#, 1×5@85#
Day 11: Rest
Day 12: Deadlift–1×5@225#, 1×5@205#; Press–1×5@105, 1×5@95#
Food tracking via the MyFitness app got to be a drag so I stopped logging my food. I am still eating relatively “clean” with the exception of some heavy cream in my morning coffee and the egg white protein. My two between-meal meals have been a half serving of the Food in a Blender and I’ve added some egg white protein and sweet potato post-workout. I’m guessing my daily food intake is around 4500 calories of 30% protein, 30% carbohydrate, and 40% fat. I will most likely add creatine into the mix next week.
Martha, wow!!! So you’re saying you added 50# to your deadlift in a matter of 4 weeks roughly? Amazing! I’ve had my eye on doing this for a while now, but I think you’ve just sealed the deal for me
Oops, typo with my iPhone. I mean 40#. Still incredible!
Brooke… It’s a great program. I think the 40# difference was some strength building, but also a lot of dedication to form. When you’re lifting on a cycle like this, the first few weeks are ‘easy’ and it gives you a lot of opportunity to be diligent about moving the weight around properly. At least, I think that’s what helped make a world of difference for me! Try it out for yourself. You will get results, and you will really enjoy it!
What fabulous results! Martha, congratulations, and thanks so much for sharing your progress with us here. Way to go!
Melissa
just a quick question on the “press” portion of this program. is it a bench press, shoulder press?
Excited about starting the program. Quick question: how long do you rest b/n sets, and how long b/n DL & press?
Thx.
The press is a standing shoulder press (strict).
You rest as long as you need to between sets – the DL and press portions of these workouts are not speed work, so make sure you’re adequately recovered between attempts and exercises.
Best,
Melissa
Week 3: 603 PTP-Clean Mass Gain Experiment
Day 13: 7 toes-to-bar, 7 pull-ups, 15 barbell jump squats (65#)–4 rounds: 4:13
Day 14: Rest
Day 15: Deadlift-1×5@235#, 1×5@215#; Press-1×5@115#, 1×5@105#; “Helen”: 9:31 (Runs were slower than last time I did Helen.)
Day 16: Bear Complex (95#)–AMRAP 10 min.: 20 (Should have scaled weight to 75#.)
Day 17: Deadlift–1×5@235#, 1×5@215#; Press–1×5@115#, 1×5@105#; 21 squats, 7 k2e, 3 muscle up (progressions)–7 rounds: 7:53
Day 18: Rest
Day 19: Deadlift–1×5@245#, 1×5@225#; Press–1×4@125, 1×5@115#
Day 20: Deadlift–1×5@255#, 1×5@235#; Press–1×4@130, 1×5@115# (Got 2.5# plates to work with today.)
Day 21: Rest
Day 22: Deadlift–1×5@265#, 1×5@235#; Press–1×3@130, 1×5@115#; Broad jumps (34 m)/Box jumps cash-out: 4:18
Food was similar to Week 2 ~4500 calories/day) with the addition of an egg white powder/sweet potato post-workout shake/pudding. Creatine loading phase this past week at ~3g/4x/day. I will continue to take creatine for maintenance at 3g/day. My weight has increased 4# since Day 1. I’m eating “clean”-er than I’ve ever eaten before. I’m not hungry. Life is good!
Hi all, I’m new to PTP 603/Crossfit-ish stuff and going to give it a try. One question: what does it mean when for kettleballs it lists two weights (24k / 16k)?
thanks!
The weights we recommend you use are always listed as “men’s weights” / “women’s weights.” In this case, we’d want men to use a 24K kettlebell (53#), and a woman to use a 16K (35#).
Of course, you must always scale these exercises in weight, reps and movement patterns to your current abilities, levels of training, and access to equipment.
Best,
Melissa
And “accumulate 1:00 of down dog stretch?” Does that simply mean do the standard yoga pose for 1 minute?
Thanks!
@GoCubbies: You’ve got it. Just hang out in down dog for a total of one minute – you can do 15 seconds four times, or a minute straight, whichever brings you the most benefit. Melissa
Just finished PTP. Male, 45yr, 5′ 9″, 160lbs start. 160lbs finish ( I’ve been the same weight for the last 25 years, much to my wife’s chagrin.
Diet – 100% gluten free, 90% paleo.
Shoulder press Start – 155, End – 165 (was hoping for 175, but still happy with 5lbs over body weight) The cash out for the shoulder press 1RM was brutal!
Deadlift – Start 290, end 320 (very stoked with that, goal was double body weight)
Dallas and Melissa – question – where do I go from here? I’ve done CF mainsite for 5+ years but would like to add a strength bias to my CF. Is there an affiliates whose programming you like?
Thanks for the great program. I’m happy with the results and I had a lot of ‘fun’ with your metcon programming!
Shan,
Congrats – those are amazing results! (Ten pounds on a shoulder press in five weeks is huge.) As for where you go now, there are a few affiliates who do really good strength-focused programming. Check out Coach Rut’s stuff (http://www.bootcampfitnesskc.com/the-fitness-conduit/), or CJ Martin’s work at CrossFit Invictus (http://crossfitinvictus.com). You can also try a program from Coach Rippetoe or Jim Wendler (5-3-1) – both strength focused. That should be a good start!
Best,
Melissa
Weeks 4 & 5: 603 PTP-Clean Mass Gain Experiment
Food was similar to the Week 3 (~4500 calories/day). All-in-all, very clean throughout these five weeks.
Male/39/5’8″
Start Bodyweight: 150.8#
Finish Bodyweight: 156.2# (I was 159.6# on Day 33)
Start Press: 135#
End Press: 145# (I think I could press 150# on a good day.) (I almost cashed it in on the cash out for the shoulder press!)
Start Deadlift: 325#
End Deadlift : 365#
(I did scale the program for 1RMs 10# heavier than my true 1RMs for each of the movements.)
Overall, I’m happy with the results. Some of the bodyweight I picked up seemed to go to my waist. (Drinking too many of my daily calories?) I removed the Food in the Blender after Day 33 and lost almost three pounds over the next 72 hours.
Like Shan, I’m shopping around for my next training cycle. I have been looking at some of Greg Everett’s training cycles (specifically, the strength and development cycle) at Catalyst Athletics, but the CrossFIt Invictus programming (performance/competition) looks interesting as well. I think with some appropriate scaling, the Invictus programming might allow me to emphasize and progress in O-lifting and get a (reasonable) daily dose of metabolic conditioning.
Thanks for the program! The 603 PTP has been a great opportunity for me to recover and reset my training.
Well done, Mark! The mass gain is a tricky animal – and, in our experience, usually not sustainable anyway. Slow and steady wins that race, and with a 40# increase in your DL, you’ve certainly picked up some muscle and some strength. Thanks for posting your results!
Melissa
Ugh. Today is day 13. I’d never attempted a max effort 500m row before day 9, so I “PR’d” at 1:32. Dry heaved in the bathroom for 5 minutes.
Heavily considering bringing a bucket today…. Thanks for nothing(/everything) Whole9!
Yeah, 500M max efforts are always gnarly. Way to push through! Melissa
Hey peeps, I apologize if you’ve already addressed this and/or if this is common knowledge among the CrossFit clan (not a CrossFitter here), but what should we be doing for “Skin the Cat” and “muscle-ups” if we don’t have rings?
Thanks again!
Luke,
You can do skin-the-cats on a bar (standard pull-up bar), or sub scaled versions of that exercise (anything from knee-ups to knees-to-elbows to hips over head) on the bar.
For muscle-ups, you can sub pull-ups and dips (the traditional sub is 2-33 strict pull-ups and 2-3 dips = 1 muscle-up, but you can scale that back as well). Just make sure you’re not swinging or kipping anything.
Melissa
The PTP is awesome. Currently on Day 22. Did 290/260 today on the DL and 125/110 on the SP. What are your thoughts on running through it again but aiming to strengthening a different set of exercises? For example front squats and pull-ups.
Drew,
We dig that idea! Front squats would be great, pull-ups would only be good if you’ve got a bunch already, and can afford to spend five weeks progressing up to your max. (If you’ve only got 3-5 dead hangs, it doesn’t make sense to start with one… you’ll move up to your max way too fast.) In that case, sub out another exercise (push-ups would be a great one) and consider more of a true grease-the-groove style approach for pull-ups. (Google if you don’t know what that is.)
Best,
Melissa