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PPSA Questions
Posted on 5/27/23 at 2:58 pm
Posted on 5/27/23 at 2:58 pm
Just started Strongville, and love the programming.
1) how much to you increase your TM each cycle (month)? Do you calculate a max, or like 531 increase by 5-10 lbs on each lift?
2) i am assuming it’s fine to swap out some of the straight barbell lifts for Trap bar DL, and SSB and cambered bar presses? I switched to these about 4 months ago and feel like they’re easier on my 42 year old body
1) how much to you increase your TM each cycle (month)? Do you calculate a max, or like 531 increase by 5-10 lbs on each lift?
2) i am assuming it’s fine to swap out some of the straight barbell lifts for Trap bar DL, and SSB and cambered bar presses? I switched to these about 4 months ago and feel like they’re easier on my 42 year old body
4
Posted on 5/27/23 at 3:05 pm to crabgrass1981
I increase by 5 for upper body and 10 for lower, unless I actually test maxes.
Swapping stuff should be fine. Just be consistent with it.
Swapping stuff should be fine. Just be consistent with it.
Posted on 5/27/23 at 9:45 pm to crabgrass1981
quote:
i am assuming it’s fine to swap out some of the straight barbell lifts for Trap bar DL, and SSB and cambered bar presses? I switched to these about 4 months ago and feel like they’re easier on my 42 year old body
No. Crap like this is how you end up telling yourself leg press is the same as squatting . You’re 42 not 92. Choose weights you can perform the exercises as written with great form and get after it as written.
Posted on 5/28/23 at 6:24 am to crabgrass1981
Use whatever makes you feel good if you aren’t training for competition. I use a SSB, football bar, and trap bar occasionally. Consistency and longevity are important, so if it helps to use speciality bars, then go for it.
Posted on 5/29/23 at 3:34 pm to idontyield
Dude shut the frick up, he is talking about using a variant not a damn machine
Op- 5 for upper, 10 for lower
Switch to variants if they feel better
Op- 5 for upper, 10 for lower
Switch to variants if they feel better
Posted on 5/30/23 at 10:39 am to crabgrass1981
I must be the odd ball, I bought both a Rep SSB and a Rep open trap, and I much prefer barball squats and DLs to them. They are basically collecting dust now.
Posted on 5/30/23 at 7:19 pm to lsu777
Thanks. I am trying to hit variants bars for about a 30% of the year, just to add some variety and keep my shoulders / Lowe back.
Only issue in it is going forth require some weight recalibration (I can lift less with a SSB and football bar than BB; and obviously more with a trap DL than BB). I am guessing doing a wendler-esk TM/PR test to calibrate approximate 1rm as I transition between programs at some point?
Only issue in it is going forth require some weight recalibration (I can lift less with a SSB and football bar than BB; and obviously more with a trap DL than BB). I am guessing doing a wendler-esk TM/PR test to calibrate approximate 1rm as I transition between programs at some point?
Posted on 5/31/23 at 7:41 am to crabgrass1981
quote:
I am guessing doing a wendler-esk TM/PR test to calibrate approximate 1rm as I transition between programs at some point?
quote:
I am trying to hit variants bars for about a 30% of the year, just to add some variety and keep my shoulders / Lowe back.
yea i would look at doing 2:1 of straight to variants for now.
just test the variant and i would just set TMs and add weight to that like you normally would - 5/10lbs.
so it would look like this
month 1- straight bar- 90% tm
month 2- straight bar- add 5/10 lbs to training max
month 3- variants- 90% tm
month 4- straight bar- add 5/10 to month 2
month 5- straight bar- add 5/10 to month 4
month 6- variants- add 5/10 to month 3 training max
repeat that. yes it only has you adding 20lbs in a year to the upper body variant lifts and 40 to the lower body variants, but i promise your 1rm will continue to go up.
you could even go to a 1:1 straight bar to variant if you wanted.
Posted on 5/31/23 at 2:45 pm to lsu777
Makes sense to me - thanks. As I noted in the GSLP thread I’ve done 531 for a few years and a big believer in the program and submaximal training and progression model. A break from 531 into GSLP helped bust some PR platues, however I think 531 programming prior developed the strength / muscle to do it.
I am a week into Strongville and really love the variety. Combination of 531-esk strength training with a body building pump for the second half of the workout.
I am planning on running Strongville (June), Prequel (July) Pregame (Aug / September) Squatober (October), Benchamin Franklin (November) Dedcember (December) for the remainder of the year (with some deload weeks / vacation in between). Then figure out a plan for next year or follow the group.
I am a week into Strongville and really love the variety. Combination of 531-esk strength training with a body building pump for the second half of the workout.
I am planning on running Strongville (June), Prequel (July) Pregame (Aug / September) Squatober (October), Benchamin Franklin (November) Dedcember (December) for the remainder of the year (with some deload weeks / vacation in between). Then figure out a plan for next year or follow the group.
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