re: Pen and Paper Strength App

Just bought Filling out the Hoodie. Ready to start

Yes, except Grasshopper. It's 8 weeks.

Many have different focuses but in general, just good old fashion training. Overall great programs.

Forgot about that. Honestly most can do that if you wanted to. Oak Tree is made for that for sure though.

you're good (assuming you have a bench)

Pretty much all their programs only require a rack, DBs, and a barbell. A pull up bar and a set of bands is good too because theres some pull-a-parts and face-pulls. House of the Rising Buns has a lot of hip thrusts and split squats so youll need space for those

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Hi everyone - this is PPSA LLC - it’s really great hearing how everyone is enjoying our strength programs in this forum. Please be aware all downloads on our site are monitored and cannot be shared without our permission. Sharing our hard warned work and copyright/trademarked strength plans is illegal and is actually stealing. We hope to continue to provide strength training at an affordable price - thank you for following along and please support our small business directly by purchasing from our site. Thank you

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Aaron,

thanks for stopping by, sorry things didnt get off to a solid start on here. All links have been removed and I dont think anyone is sharing anything. I hope that you have seen an uptick in sales as many here have asked others to buy and support you. I just picked up the new dr jacked and looks awesome.

again apologize about the rough start and hope you have seen an uptick from many on here spreading the good word and the PPSA gospel.

Also many of us would love to see a brovember program that bridges squatober and deadcember.


hope you will drop in every once and a while.

Ill have to take a look at them and see how that matches up. you gonna run it 5 days?

i just picked up the remastered Dr Jacked...looks very very well laid out and tons of upper body volume.

could 100% see myself running it 3 times in a row when my kids are not so heavy in sports.

Thank you -

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Also many of us would love to see a brovember program that bridges squatober and deadcember.

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Reading his stuff, seeing and doing some of his plans.... gives some insight into working up some crazy combo workouts. Gonna give a "Flexuruary" idea a run.

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Any recommendations for a program to start with from anyone? I’d say I’m an intermediate lifter. Typically 4 days a week on a push pull routine for the past year.

Also, I noticed some of the examples show doing exercises at %’s. Do I need to go ensure I know my max on all the big lifts first?

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i recommend starting with grasshopper. it is 8 weeks. first 4 weeks are 3 days a week, last 4 are 4 days a week. will give you a great intro into ppsa style programming.

as far as max goes, you can estimate but we are using an everyday or training max. so whatever you estimate, take 85-90% of that and use it as your max. every lift should be done with a slow controlled negative (2-3s atleast) and explosive concentric portion.

you should be using a max that allows you to never miss a rep.

every 4 weeks, add 5 lbs to upper body adn 10 lbs to lower body lifts. this is to the real max. then you take the % of the new number as your new training max.

example- bench max is estimated to be 100lbs.

weeks 1-4 use a training max of 85-90lbs
weeks 5-8 you will take 85-90% of 105lbs so new training max- 90-95lbs depending on the % you choose.

weeks 9-12 you would take the % off of 110

you continue this until you start to miss reps. at that point take a week and retest maxes and lower % used for training max. and take a deload week.