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re: PPSA: Everyone doing their own plan
Posted on 2/4/23 at 3:49 pm to lofty
Posted on 2/4/23 at 3:49 pm to lofty
First Pump city leg day down: added in db hamstring curls (3x20) machine leg extensions (4x10-15), machine leg press (did sets of 10 from 2 plates per side to 6 plates per side cause that’s what gym had for plates) then hit the program with smith machine for squats (which felt okay but was definitely worse for lower back than barbell). We also did RDLs with smith machine and then just did bw Bulgarians and lunges to finish with a stretch before farmer walks.
These old retirees don’t know what to think about me and my son leg pressing and squatting while they ride the ellipticals haha
These old retirees don’t know what to think about me and my son leg pressing and squatting while they ride the ellipticals haha
0
Posted on 2/5/23 at 4:01 pm to jose
Skiing this morning then did a KB mile. I used a 35lb, which gave me more of an aerobic challenge, but honestly wsnt bad. My grip held up np, next time I will try a 50lb.
Posted on 2/5/23 at 4:06 pm to lofty
Nice
Posted on 2/5/23 at 4:38 pm to lsu777
We went right to pump city day 4 today; 5x exercise superset for shoulders is something.
Posted on 2/5/23 at 5:35 pm to Canuck Tiger
Shoulders like Boulders is the best part of Pump City
Posted on 2/5/23 at 8:43 pm to lofty
Do you just carry 1 KB and switch hands throughout?
Posted on 2/5/23 at 10:04 pm to tunechi
That’s what I did. Switched every minute.
Posted on 2/6/23 at 5:27 am to OysterPoBoy
Yes I switched every 30sec or so and jogged as i could. My hips and obliques feel it today
Posted on 2/6/23 at 5:53 am to jose
W1D1 of 21 to Party. I don’t ever do high reps orders biceps or much biceps work at all, and the 7/bottom/top/full barbell curls destroyed me. I actually only did 4 sets as I felt my arms were gonna explode
Posted on 2/6/23 at 6:52 am to NolaLovingClemsonFan
W2 D2 21 to party
36 reps of squats was a doozy. I bumped my 80% up to 315 for the last set of 7. Then 63 reps of BB rows wasn’t fun afterwards. I like the higher reps in this plan.
36 reps of squats was a doozy. I bumped my 80% up to 315 for the last set of 7. Then 63 reps of BB rows wasn’t fun afterwards. I like the higher reps in this plan.
Posted on 2/6/23 at 7:37 am to jose
W1D1 DB Strength done.
Program looks to be no joke.
Program looks to be no joke.
Posted on 2/6/23 at 8:02 am to 3rdPart Tiger
quote:
DB Strength
I want to do this one next month. Oyster has been posting about it and I'm in for next month.
Posted on 2/6/23 at 8:07 am to 3rdPart Tiger
quote:
Program looks to be no joke.
Week 1 had my legs lit up. I’m enjoying it so far.
Posted on 2/6/23 at 9:22 am to OysterPoBoy
my 6th grader is doing it right now, just the first 3 or so supersets each day. he was complaining this morning about his legs 
Posted on 2/6/23 at 9:24 am to lsu777
I'm going out on a limb and imagine that if its DB then there must be our old friend the RFESS at some point on leg day
Posted on 2/6/23 at 9:42 am to jose
yep
also lots of lunges and reverse lunges. everyday pretty much starts with a single leg variant and then many also have RDL and squats.
also lots of lunges and reverse lunges. everyday pretty much starts with a single leg variant and then many also have RDL and squats.
Posted on 2/6/23 at 11:55 am to lsu777
Is there a reason he never puts dips in his plans? At least not the ones I’ve done so far. Unless I’m forgetting something in Squatober.
Posted on 2/6/23 at 12:01 pm to jose
W1D1 of Filling out the Hoodie
Finished Grasshopper last month. I loved the skullcrushers in Grasshopper and glad they are in FOTH as well but those band pull apart suck.
Finished Grasshopper last month. I loved the skullcrushers in Grasshopper and glad they are in FOTH as well but those band pull apart suck.
Posted on 2/6/23 at 12:02 pm to OysterPoBoy
Grasshopper and House of the Rising Buns have dips.
Posted on 2/6/23 at 12:02 pm to OysterPoBoy
I’m no physiotherapist but I’m gonna assume 2 db skullcrushers work the long head of the triceps as I’m feeling a burn from my elbow all the way to my scapula.
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