Comments on: The 603 PTP Program, all in one place

By: Melissa @Whole9

Melissa @Whole9 — Wed, 01 Feb 2012 16:34:14 +0000

What fabulous results! Martha, congratulations, and thanks so much for sharing your progress with us here. Way to go!

Melissa

By: Martha

Martha — Tue, 31 Jan 2012 02:18:42 +0000

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!

By: Brooke

Brooke — Tue, 31 Jan 2012 02:01:39 +0000

Oops, typo with my iPhone. I mean 40#. Still incredible!

By: Brooke

Brooke — Tue, 31 Jan 2012 02:00:20 +0000

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

By: Mark

Mark — Sun, 29 Jan 2012 14:59:02 +0000

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.

By: Martha

Martha — Sun, 29 Jan 2012 06:23:40 +0000

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!

By: Mark

Mark — Wed, 25 Jan 2012 16:03:54 +0000

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.

By: Mark

Mark — Tue, 24 Jan 2012 19:46:25 +0000

Thoughts on creatine supplementation during a 603 PTP cycle? Something like a Now Foods Creatine Monohydrate? Dosage? Usage?

Thanks.

By: KenP

KenP — Mon, 23 Jan 2012 16:16:02 +0000

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!

By: Mark

Mark — Sun, 22 Jan 2012 17:42:17 +0000

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).