re: Pen and Paper Strength App

Does PPSA publish a required equipment list for their programs?

So I know most people here prefer and lift for strength but also aesthetics. Personally I am in same boat, I will be sticking with greyskull until squatober and will stay with ppsa + deadcember programming prolly for close to 2 years but let's just say through end of 2023. Hypothetically this is how I would program them paying attention to what Aaron has recommended in the past and a basis towards upper body

2022-(run let pregame in September)
Oct - squatober
Nov- benchamin Franklin
Dec- deadcemeber


2023-
Jan- how much ya bench
Feb- all I want for Christmas is a Big bench
March-pool season 1
April- pool season 2
May- benchaholic
June- arm farm
July- arm farm 2
August- elbow meat
September- let's pregame
Oct- squatober
Nov- benchamin Franklin
Dec- deadcemeber

2024
Jan- Silverback
Feb- Strongsville
March- the Mullet
April- Mullet 2
May- Dr jacked
June- filling up the hoodie
July- filling up the hoodie 2
August- db strength
Sept- house of the Rising Buns
Oct- squatober
Nov- the seesaw
Dec- deadcemeber

2025
Jan- turnt up
Feb- Brickhouse original
March- superset
April- hypertrophy
May- return of Dr jacked
June- 21 to party
July Brickhouse remastered
August- Dr jacked original
September- the Prequel
Oct- squatober
Nov- superset og
Dec- deadcemeber

2026
Jan- turnt up
Feb- periodic table of thickness
March- Silverback og
April- Stacked jack and Turning Heads
May- meat wagon
June- oak tree
July- mass that last
August- jacked up joker
Sept- let's get peachy
Oct- squatober
Nov- pump city
Dec- deadcemeber


Ok thats theoretical couple years layed out. If course you are gonna have deloads atleast every 8 week so it's prolly closer to 3.5 years of programming.


There will be new programs that come out to. Like I know superset is getting re-released. And many times you can change things out. Just don't stack more then two 5 day programs in a row.

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Got my scan done today- results are as of 1/13.

Weight- 222.2 - 221.8 down .4 lbs
SMM - 102.5 - 107.1 up 4.6 lbs
BFM - 45.6 - 39.0 down 6.6 lbs
BF % 20.6 - 17.6 down 3%

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Damn.....what program where you doing g?

So that was after 8 weeks? Damn I thought my results were good

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lsu777

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What would consider a deload after the 4-week Silverback?

Run it again for a week just at 40-60% instead of the % Aaron recommends?

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What would consider a deload after the 4-week Silverback?

Run it again for a week just at 40-60% instead of the % Aaron recommends?

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I would just do one main lift each day at like 3 sets of 5 at like 75%

777 will probably say greyskull is better to start but grasshopper is pretty basic. It reminds me of a high school weightlifting program minus cleans. You could start with either IMO.

What was your HIIT regime?

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777 will probably say greyskull is better to start but grasshopper is pretty basic. It reminds me of a high school weightlifting program minus cleans. You could start with either IMO.

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greyskull isnt neccessarly better its just that im a big believer in picking programs that allow you, and where you are in your progression, the fastest possible progression.

in this case he should pick a linear progression program for the workout to workout progression.

ppsa is monthly progression similar to 531. i consider it more of an advanced intermeddiette program due to that.

Thanks lsu777 and Gings5 for the input. As for the aesthetics template, you’re suggesting the one you have in the GSLP master thread and run it for 3 months, correct? I see there are two weeks set up, but is it basically putting that on repeat for week after week for 3 months? Appreciate the advice. Like I said it’s been a long time since I’ve done serious weightlifting.

Gings5 - Re: HIIT, I was working out at Orange Theory (a boutique as someone else in another thread mentioned) for the last 4-5 years. It was great for getting me back into the swing of working out after a long period of being sedentary. With young kids, I liked that I could get a workout in at 5 am before kids were up, and that I didn’t have to plan. It got me into great shape cardiovascular wise, but there just isn’t enough time (or equipment) to really focus/emphasize weight training or muscle gains (which is really my biggest knock on it). Over that last year+ I started supplementing that with dumbbell/kettlebell and TRX work at home. I’m just ready to shift more to a weightlifting focus at this point.

Jumping in. Been doing Greyskull for a while. Time to switch it up. I actually started PHUL yesterday and I like it just doesn’t seem like enough volume. Only 5 exercises for Lower Power today. But it may be good for me.
I’m 6’4” 200lbs
Goals: muscle gain and definition. Increased chest size, specifically, especially lower chest.

4 days a week ideally but can do body weight and dumbbell stuff at home

I workout at planet fitness. Great gym but downsides are dbs only go up to 75 which I can bench all day long and no free Olympic bar to do some exercises I used to like. But other than that, it’s got everything.