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re: Pen and Paper Strength App
Posted on 3/11/22 at 12:32 pm to EyeOfTheFeTiger
Posted on 3/11/22 at 12:32 pm to EyeOfTheFeTiger
quote:
As long as it still has me squatting and deadlifting once per week that’s all I really care about on the lower body. Just trying to keep those numbers semi respectable while working on the upper body.
Pool Season will do that for sure and you will still be squatting and pulling.
quote:
Do you suggest continuing to up my estimated maxes and training maxes similar to 5/3/1 while doing these plans or keep them relatively stable to where I leave off for the next few cycles?
Use a 90% training g max is what Aaron says. From there add weight to tm just like you do in 531.
Posted on 3/11/22 at 5:44 pm to lsu777
Does PPSA publish a required equipment list for their programs?
Posted on 3/11/22 at 7:39 pm to FieldEngineer
Bench, bar, and dumbbells or kettlebels, bands and pullup bar. Everything can be done in basic garage gym.
But no list exists that I know of.
Essentially need to be able to do basic lifts plus some db lifts, pull-ups and can use bands in place of cables.
I think some plans are only barbell, bench and pullup bar too. Grasshopper for sure does. Db strength is just dbs a bench and bands
But no list exists that I know of.
Essentially need to be able to do basic lifts plus some db lifts, pull-ups and can use bands in place of cables.
I think some plans are only barbell, bench and pullup bar too. Grasshopper for sure does. Db strength is just dbs a bench and bands
This post was edited on 3/11/22 at 8:27 pm
Posted on 3/11/22 at 11:04 pm to lsu777
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.
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.
Posted on 3/12/22 at 11:07 am to lsu777
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%
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%
Posted on 3/12/22 at 2:56 pm to TheWeatherMan
quote:
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%
Damn.....what program where you doing g?
Posted on 3/12/22 at 3:47 pm to lsu777
Christmas big bench, then return of dr jacked; just finished return of dr jacked. Starting pool season 1 Monday after testing maxes first of this week
Posted on 3/12/22 at 5:31 pm to TheWeatherMan
So that was after 8 weeks? Damn I thought my results were good
Posted on 3/12/22 at 5:48 pm to lsu777
Yall are doing way better than me
Posted on 3/12/22 at 6:18 pm to lsu777
quote:
lsu777
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?
Posted on 3/12/22 at 8:19 pm to 3rdPart Tiger
quote:
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?
I would just do one main lift each day at like 3 sets of 5 at like 75%
Posted on 3/14/22 at 9:42 am to lsu777
lsu777 - question for you re: Greyskull LP v. Pen and Paper Strength App.
I’m looking to switch into a more weightlifting-based workout regimen, and I’m curious which one you’d recommend. Considering Grasshopper from Pen and Paper v. a basic Greyskull template.
I haven’t done a ton of weightlifting (especially with a barbell) in a long, long time. Over the last 5-6 years, I’ve done 4-5 days a week of HIIT training, which has been cardio focused with some weightlifting (mostly dumbbells and kettlebells).
Any thoughts you have on where to start now are much appreciated. And thanks for this thread and the Greyskull primer. They’ve been very informative.
I’m looking to switch into a more weightlifting-based workout regimen, and I’m curious which one you’d recommend. Considering Grasshopper from Pen and Paper v. a basic Greyskull template.
I haven’t done a ton of weightlifting (especially with a barbell) in a long, long time. Over the last 5-6 years, I’ve done 4-5 days a week of HIIT training, which has been cardio focused with some weightlifting (mostly dumbbells and kettlebells).
Any thoughts you have on where to start now are much appreciated. And thanks for this thread and the Greyskull primer. They’ve been very informative.
Posted on 3/14/22 at 9:58 am to SunnySixkiller
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?
What was your HIIT regime?
Posted on 3/14/22 at 10:08 am to SunnySixkiller
quote:
lsu777 - question for you re: Greyskull LP v. Pen and Paper Strength App.
I’m looking to switch into a more weightlifting-based workout regimen, and I’m curious which one you’d recommend. Considering Grasshopper from Pen and Paper v. a basic Greyskull template.
I haven’t done a ton of weightlifting (especially with a barbell) in a long, long time. Over the last 5-6 years, I’ve done 4-5 days a week of HIIT training, which has been cardio focused with some weightlifting (mostly dumbbells and kettlebells).
Any thoughts you have on where to start now are much appreciated. And thanks for this thread and the Greyskull primer. They’ve been very informative.
for you start with greyskull aesthetics template. run the lp for atleast 3 months then you can move to grasshopper and other ppsa programs if you would like to.
Posted on 3/14/22 at 10:10 am to Gings5
quote:
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.
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.
Posted on 3/14/22 at 10:49 am to lsu777
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.
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.
Posted on 3/14/22 at 12:38 pm to SunnySixkiller
quote:
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.
correct. dont forget to do the pushups and pullup homework exercises too.
Posted on 3/15/22 at 3:00 pm to lsu777
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.
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.
This post was edited on 3/15/22 at 3:02 pm
Posted on 3/15/22 at 3:02 pm to VanRIch
quote:
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 exteriors I used to like. But other than that, it’s got everything.
try the db strength from ppsa then and find a better gym in the mean time
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