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re: Pen and Paper Strength App
Posted on 9/29/23 at 9:36 am to bamaguy17
Posted on 9/29/23 at 9:36 am to bamaguy17
quote:
13 year old has been running Grasshopper during the football season, I like the low intensity of it. Any recommendations for off season work? He ran 531 beginner prep with sandbag work instead of the circuit prior to this season. BTW, that seemed to do very well together. His upper back got crazy results. Go back to beginner prep, or should we go with a PPSA program? Pool Season 1&2 maybe?
beginner prep and milk the shite out of it.
dont do the fricking running though
do
weigthed db jumps
broad jumps
prowler pushes
sprints
for your running
since its football specific i suggest the following for the circuit
add reverse lunges and farmers walk to circuit #1
add cossack squats and heavy sandbag carries to #2
honestly on off days, do weighted jumps w/10 lbs each hand...about 5-8 total, then do about 5-8 depth drops....then about 10 hill sprints if possible. full recovery between every rep on the jumps and the sprints
start watching the explosive mechanics youtube channel too. Jared is amazing at getting results using the box squat and the db jumps. routinely produces hs kids that laser time at 4.5 and hit true 40" vert. Your kid doesnt need that yet for sure but good to have that knowledge in hand for the future.
what kind of sandbag work did you do with him?
I have been somewhat in consistent with my boys due to the youngest playing fall ball in beaumont, but still have gotten crazy results. My wife volunteered to start going in the gym and helping them(well watch to make sure they stay safe) and I will just program on the board before hand so should help. but my oldest is ssb box squating 185 pretty fast now and pulling 185 for reps. the one that just turned 11 last week hit a perfect low bar box squat with 150 on his birthday, kid is goign to be a freak. we box squat as jared describes.
btw box squat is awesome for in season training.Im waiting on the repone vbt device to come in. going to start using the that to progress without adding weight too.
1
Posted on 9/29/23 at 10:12 am to lsu777
quote:
what kind of sandbag work did you do with him?
It’s the Brian Alsruhe 60 sandbag workouts. I make him stick with the more endurance stuff. 3 over the shoulders and a 50ft carry. EMOM for 10 mins is the go to. He went from a 50lb bag to 110lb pretty quickly.
Since we last discussed this, he hit puberty pretty good. Still no facial hair but he grew 4” and gained 20lbs. He’s 165 now. I still kept his progression very slow. He’s definitely a deadlifter, he’s built very well for it, long arms. Lol his OHP is still terrible, he gets so pissed.
This post was edited on 9/29/23 at 10:13 am
Posted on 9/29/23 at 10:16 am to bamaguy17
quote:
It’s the Brian Alsruhe 60 sandbag workouts. I make him stick with the more endurance stuff. 3 over the shoulders and a 50ft carry. EMOM for 10 mins is the go to. He went from a 50lb bag to 110lb pretty quickly.
Since we last discussed this, he hit puberty pretty good. Still no facial hair but he grew 4” and gained 20lbs. He’s 165 now. I still kept his progression very slow. He’s definitely a deadlifter, he’s built very well for it, long arms. Lol his OHP is still terrible, he gets so pissed.
haha yea they tend to get mad when they suck at a certain lift.
honestly then man, maybe just do the 531 prep with the sandbags again and maybe switch it out for other strong man stuff like farmers walks and stuff like that.
zach evan-esh is coming out with updated copy of underground strength handbook, the OG had lots of great stuff like that in it. add in lots of Bodyweight volume on ring pushups, chins, ring rows and dips and you have a damn good program.
Posted on 10/3/23 at 4:12 pm to lsu777
Brilliant, thank you for the heads up. Day 2 Squatober done in the books. What a wild ride so far
Posted on 10/3/23 at 4:14 pm to burgeman
Hey! I didn't think anyone would reply here after many months no activity. I am from mid-west state of New South Wales. Driven hours and hours to pick up second hand home gym equipment lol
Posted on 10/3/23 at 5:07 pm to Aussie111
I've got a buddy who moved over there after college and got married. I went to the wedding in the Hunter valley, very nice place.
Posted on 10/4/23 at 3:07 pm to lsu777
Tagging along. New to the board and I've read through this entire thread and have purchased about half of the PPSA programs. I'm 7 months out from my wedding, and unfortunately had a long layoff due to work. I'm looking to cut ~15 lbs and retaining my muscle mass and maybe gaining some upper body strength (still can't do a pull up, so doing negatives and heavy lat pull downs). I'm running Grasshopper currently and thinking about flowing into Superset. Anything thoughts on what to do after that? I'm thinking Meat Wagon, Filling out the Hoodie II, and Arm Farm right before the wedding. I am also looking at Silverback and Dr Jacked Remastered. I'm doing conditioning after working out and getting about 10k steps on a daily basis. Can do a 5 day program once, but 4 days is a good sweet spot for me. Thanks!
*Edit - I'm also willing to buy a program if there's something else that's better for my goals.
*Edit - I'm also willing to buy a program if there's something else that's better for my goals.
This post was edited on 10/4/23 at 3:21 pm
Posted on 10/4/23 at 10:17 pm to Ruckingisthewaytogo
You will probably end up gaining weight and losing a few inches on your waste. That’s what happened to me the first few months doing arm farm and pool season. I’m on oak tree now and probably 10 lbs heavier than when I started, 3 inches off my waste and a shite ton stronger.
Posted on 10/5/23 at 7:26 am to Ruckingisthewaytogo
superset is really good. roll into that one.
from there....you need to understand you deficit in calroies is going to have to slowly ramp up. Goal should be to look great at the wedding/honeymoon, not a pound goal, but calories are going to have to come down.
for programming after super set i suggest the following
1) Grasshopper
2) superset
3) Strongville
4) Meat Wagon
5) Filling out the hoodie
6) filling out the hoodie 2
7) Arm Farm
not gonna be easy. keep consistent on the 10k steps and keep consistent on the protein and calories and you will get to your goal.
from there....you need to understand you deficit in calroies is going to have to slowly ramp up. Goal should be to look great at the wedding/honeymoon, not a pound goal, but calories are going to have to come down.
for programming after super set i suggest the following
1) Grasshopper
2) superset
3) Strongville
4) Meat Wagon
5) Filling out the hoodie
6) filling out the hoodie 2
7) Arm Farm
not gonna be easy. keep consistent on the 10k steps and keep consistent on the protein and calories and you will get to your goal.
Posted on 10/6/23 at 8:05 pm to lsu777
Has anyone done "All I want for Christmas is a big bench"?
Just bought it and wondering what a good % is for the SoulSuckers (close grip bench press 21s).
Just bought it and wondering what a good % is for the SoulSuckers (close grip bench press 21s).
This post was edited on 10/6/23 at 8:07 pm
Posted on 10/6/23 at 8:32 pm to lsu777
quote:
1) Grasshopper 2) superset 3) Strongville 4) Meat Wagon 5) Filling out the hoodie 6) filling out the hoodie 2 7) Arm Farm
Are you saying to cycle through these 7 programs?
Posted on 10/6/23 at 11:15 pm to Tiger_n_Texas
quote:
Has anyone done "All I want for Christmas is a big bench"?
A lot of us ran it last December. I think I used 30-35% of bench tm. The trick with close bench is that the bar path is a good bit lower towards belly than regular bench at the bottom of movement, and the ROM isn’t all the way to the chest (you’ll hurt elbows) or all the way to full extension (you’ll hurt shoulders). If you’re doing them right you’re under tension the whole time and really feel it in your triceps.
Posted on 10/7/23 at 8:52 am to Canuck Tiger
Got 2 days left of pump city (will be glad to be done with this one). Then going to do filling out the hoodie 1 and 2 then was also considering All I want for Xmas is a big bench in December
Posted on 10/7/23 at 9:33 am to DukeSilver
No I was laying it out for him based off what he wanted.
Choose the program based on goals. They will all get you stronger.
Some are harder than others.
Choose the program based on goals. They will all get you stronger.
Some are harder than others.
Posted on 10/9/23 at 10:23 am to lsu777
If you were going to buy 3 programs to cycle through (including Silverback because I already have that one), which other 2 would you choose?
No specific body part emphasis, just overall body comp and strength.
Would like to keep all workouts in the 1 hour range.
No specific body part emphasis, just overall body comp and strength.
Would like to keep all workouts in the 1 hour range.
Posted on 10/9/23 at 10:33 am to DukeSilver
I like Oak Tree compared to others I've done.
Posted on 10/9/23 at 10:39 am to lsu777
Benchamin Franklin or All I want for Christmas is a Big Bench?
I'm thinking about running a Bench program after Squatober. Which one would you recommend? I've never done either one.
I'm thinking about running a Bench program after Squatober. Which one would you recommend? I've never done either one.
Posted on 10/9/23 at 10:42 am to DukeSilver
One of the pool seasons and arm farm
Posted on 10/9/23 at 11:09 am to DukeSilver
Arm Farm for sure.
Posted on 10/9/23 at 11:52 am to DukeSilver
with the 1 hour requirement that rules out
strongville
stacked and jacked
periodic table of thickness
the mullet 1 & 2
also prolly rules out
meat wagon remastered
hypertrophy
brickhouse remastered
so from that & you having silverback already which is less volume, more intensity, I would say...
1) arm farm
2) oak tree remastered
other options would be Pool season in place of oak tree and filling out the hoodie in place of arm farm.
i would do as follows
1) arm farm (less hard compound volume, almost a recovery month, but lots of focus on aesthetics and fun AF)
2) oak tree- ramps volume on compounds if you run 4x per week. would have 2x squat, 2x deads, 2x bench, 2x press.
3) silverback, use intensity to build on the volume from oak tree.
could even run arm farm, oak tree twice then silverback to form a nice "leader/anchor" template similar to Jim Wendler uses in 531. would make for a bad arse yearly cycle running through it 3x in a year.
after that, reaccess.
strongville
stacked and jacked
periodic table of thickness
the mullet 1 & 2
also prolly rules out
meat wagon remastered
hypertrophy
brickhouse remastered
so from that & you having silverback already which is less volume, more intensity, I would say...
1) arm farm
2) oak tree remastered
other options would be Pool season in place of oak tree and filling out the hoodie in place of arm farm.
i would do as follows
1) arm farm (less hard compound volume, almost a recovery month, but lots of focus on aesthetics and fun AF)
2) oak tree- ramps volume on compounds if you run 4x per week. would have 2x squat, 2x deads, 2x bench, 2x press.
3) silverback, use intensity to build on the volume from oak tree.
could even run arm farm, oak tree twice then silverback to form a nice "leader/anchor" template similar to Jim Wendler uses in 531. would make for a bad arse yearly cycle running through it 3x in a year.
after that, reaccess.
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