re: H&F April Program Party: PPSA Pool Season

W2D3 done

Took yesterday off from lifting and spent the day doing car work in the heat. I think that took a toll on me as today felt heavier than usual. Still completed everything as planned. I think this was the first time I've had shrugs in a plan with less than 25 rep sets. I was able to use a much heavier weight than normal. I also laddered up on the upright rows. Those were some nice surprises.

quote:

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How did y’all do the rows? I went up each time on sets of 5 and then went down for the 10s.

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He noted to try to go up each set so I started relatively light and worked up.

5 x 80
5 x 85
5 x 90
5 x 95
10 x 100
10 x 110

I don’t know if it’s because I’m doing front squats instead of back or if I just set me TM too high but the squats nearly kilt me.

W2D2 Done. Deadlifts were pretty heavy today! Y’all inspired me to do the same weight for 10 that I did for 5 on seated OHP (145) and I went up to 65s for chest supported rows with good form for sets of 10. I couldn’t do 3 strict pull-ups with 50lbs, so did 35 lb extra. Those feel great to just dead hang after deadlifts.

W2D3 in the books, didn’t feel the greatest but I think I got my legs good today. I need to get an InBody scan soon, my long-lost friend (vertical bicep vein) has been appearing during lifts for the first time in a long long while.

W2D4 done

Long, but good day. Had to go a little bit out of order due to the lack of benches, but got it done. Failed the last set of close grip bench (this was moved to my last SS). I was using 60% TM and hit 16. I do enjoy these push/pull SS.

How do y’all handle increasing weight on the 20 or 25 rep workouts? Start off heavier before your tired, then dropping weight or the opposite?

I assume that if the dude’s first set of deadlifts for the day is 245lbs after a few empty bar RDLs, that I should be aggressive with weights all the way through the workout. For these 5/5/10 sets in pool season, I usually do a weight that is challenging for 5, fail trying to hit 10 with it then lower weight. For most exercises if you’re failing then you can do partials or if you’re using cables or adjustable dbs just drop set to finish.

I try to equal or beat my last recorded weight for that many reps for every set of every exercise that’s fill in the blank. I also make notes like “ez” or “too heavy” on the paper too sometimes to help me next time. I also have all the printouts with holes punched in them in a binder so I can go back to last time I did an exercise/workout if I need to.

W2D4 this last SS is kicking my butt.

I went to heavy on the close grip bench last two sets too

Week 2 done!

Hell of a workout. That one may have been one of my favorite PPSA workouts. I’m starting to really love these band pull parts. I think it’s the mirror placement in my gym so I can see my back squeeze now