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Message
H&F January Program- PPSA Welcome to Strongville
Posted on 12/27/22 at 1:44 pm
Posted on 12/27/22 at 1:44 pm
Voting is complete and the program for January is Pen & Paper Strength App- Welcome to Strongville
you can buy the program here-
LINK
about the program- Barbell based- can be used any level and pretty much any gym. 4 days a week.
Deadlifts, squats, bench all 2x per week. will use the rep stairway from squatober frequently. Laid out almost exactly like the example. Lots of arms, lots of heavy lifts and lots of volume. I do think after the last couple months.....most would enjoy this program the most out of the ppsa programs.
*some form of carries every training day
ready to get started. For those coming off the Bench program- i highly suggest you start adding broomstick dislocates and hangs to your warmups along with band pull aparts
for recovery- i suggest 30m walking daily or 10k steps
for diet- I suggest you follow macros laid out in leangains. calculator can be found here
select the leangains under diet tab. choose if you want to gain weight or lose weight. I suggest adjusting protein to 35% & the fat carb slider to 45.
this is just a starting point and allows you to leave room to adjust protein up without having to lower cals to lose fat if that is the goal.
you can buy the program here-
LINK
about the program- Barbell based- can be used any level and pretty much any gym. 4 days a week.
Deadlifts, squats, bench all 2x per week. will use the rep stairway from squatober frequently. Laid out almost exactly like the example. Lots of arms, lots of heavy lifts and lots of volume. I do think after the last couple months.....most would enjoy this program the most out of the ppsa programs.
*some form of carries every training day
ready to get started. For those coming off the Bench program- i highly suggest you start adding broomstick dislocates and hangs to your warmups along with band pull aparts
for recovery- i suggest 30m walking daily or 10k steps
for diet- I suggest you follow macros laid out in leangains. calculator can be found here
select the leangains under diet tab. choose if you want to gain weight or lose weight. I suggest adjusting protein to 35% & the fat carb slider to 45.
this is just a starting point and allows you to leave room to adjust protein up without having to lower cals to lose fat if that is the goal.
10
Posted on 12/27/22 at 1:51 pm to lsu777
Let me see if I can acquire this one and I’ll do it with y’all
Posted on 12/27/22 at 2:11 pm to el Gaucho
quote:
Let me see if I can acquire this one and I’ll do it with y’all
man its less than $30 and you can keep it for life and run over and over. why not just support Aaron so he can continue to make these programs for us and continue to give tons away freely?
Posted on 12/27/22 at 3:17 pm to lsu777
I’m going to run it with you guys the first three weeks before my family goes to Florida. Looking forward to another H&F group plan.
Already bought Superset
Already bought Superset
Posted on 12/27/22 at 6:52 pm to lsu777
I like that calculator, but it only allows entry of Male or Female. What if I identify as a genderless dragon? It's not very inclusive.
Posted on 12/27/22 at 9:13 pm to lsu777
Bought it just now; looks like it’s going to put some weight on my deadlift
Posted on 12/27/22 at 11:05 pm to lsu777
Can’t wait to get started on this one after a good PR party for deadlifts!
Posted on 12/28/22 at 8:19 am to jose
After looking at it closely, there is a lot of shoulder work on this one (he also has front raises which I have never seen him program before). I’m looking forward to doing Arnold Press!
I’m adding the big Bench Christmas lat pulldowns/one arm lat rows and band pull-aparts to the daily warmup. I have felt great this month, and I think starting off with a nice back pump is a big part of it.
I’m subbing Meadows Rows for 1arm db rows since my Landmine is neglected and those hit the same muscles but have a better stretch. I might have to use a strap with them since it looks like he suggests going heavy.
Are we starting Monday or Tuesday next week?
I’m adding the big Bench Christmas lat pulldowns/one arm lat rows and band pull-aparts to the daily warmup. I have felt great this month, and I think starting off with a nice back pump is a big part of it.
I’m subbing Meadows Rows for 1arm db rows since my Landmine is neglected and those hit the same muscles but have a better stretch. I might have to use a strap with them since it looks like he suggests going heavy.
Are we starting Monday or Tuesday next week?
This post was edited on 12/28/22 at 8:30 am
Posted on 12/28/22 at 8:56 am to Canuck Tiger
quote:
Are we starting Monday or Tuesday next week?
whenever you would like. I will start on monday, maybe even sunday depending on how the football games are going.
and your plan sounds great. and I am a big believer in AA theory that a big back=big bench and i also believe back pump + horz row/pull aparts help shoulder big time when doing lots of benching. also beleive in dr kirsch hanging protocal for shoulder health and broomstick dislocates.
Posted on 12/28/22 at 11:16 am to lsu777
I bailed on you guys and started Grasshopper this week. I decided I really needed to increase my cardio so started with a three day basic plan and doing cardio in the AMs on the off days. I am going to cycle through the various insanity/P90x programs for my cardio on non lifting days I started the leangains meal plan that 7's posted also.
This should get me through until the last week of February when I will jump in on the lent challenge that was posted today.
I still plan to jump in this thread and bother yall occasionally
GetRipped2023
This should get me through until the last week of February when I will jump in on the lent challenge that was posted today.
I still plan to jump in this thread and bother yall occasionally
GetRipped2023
Posted on 12/28/22 at 11:34 am to Trailer Trash
quote:
I bailed on you guys and started Grasshopper this week. I decided I really needed to increase my cardio so started with a three day basic plan and doing cardio in the AMs on the off days. I am going to cycle through the various insanity/P90x programs for my cardio on non lifting days I started the leangains meal plan that 7's posted also.
This should get me through until the last week of February when I will jump in on the lent challenge that was posted today.
I still plan to jump in this thread and bother yall occasionally
quote:
GetRipped2023
that is the goal or die trying
Posted on 12/28/22 at 11:44 am to lsu777
I'm going to miss you fellas. I'm running a friend of mine's program who is a personal trainer. Going to follow macros and try to lean up. Definitely put some decent mass on from October to December though. Going to do an In Body tomorrow before starting the program on Monday.
Posted on 12/30/22 at 8:49 pm to tke_swamprat
Just bought Strongville. Ready to get going on Monday
Posted on 12/30/22 at 9:14 pm to jose
I printed it out the other day but havnt looked into it yet.
Posted on 12/30/22 at 10:01 pm to jose
Went ahead and jumped on it today trying to get all 16 workouts in before Jan 24. For several reasons (some real, some laziness) I haven’t lifted since Arm Farm so getting after it today was rough. The stairways on squat and bench to start kicked my arse. Looking forward to this one with the group
Posted on 12/30/22 at 10:13 pm to The Easter Bunny
Good luck fellas. Looking to train explosiveness and cardio more than 1RM strength right now. You fellas enjoy the PPSA and I’ll see y’all for Squatober 2023.
Posted on 12/31/22 at 8:20 am to The Easter Bunny
Yea the stairways can be tough
Posted on 12/31/22 at 8:27 am to lsu777
I’m going to have to rearrange some stuff to have a path for overhead db carries this month. Ceiling height is an issue in my basement.
Posted on 12/31/22 at 9:47 am to Canuck Tiger
quote:
I’m going to have to rearrange some stuff to have a path for overhead db carries this month. Ceiling height is an issue in my basement.
Same at my place, and it is currently cold and icy outside so not sure what I’m going to do. Maybe I’ll move one of the cars out of the garage and walk around in there
Posted on 12/31/22 at 11:49 am to The Easter Bunny
I wouldn’t sweat it too much, just do offset racked Carries if you can’t do overhead.
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