re: H&F January Program- PPSA Welcome to Strongville

I like those change ups.

I am down for a program like that! I think next month should be a program party like that!

This seems like something I could be interested in - my overall goal is longevity and physique related rather than competing in powerlifting events. I do, however, have one goal that taking 12 weeks away from the barbell would give me some concern. I’m trying to add 20-25 LBs (at minimum) to my bench so I can hit 315# by the end of the year. Is there a way to tweak this plan to still work on BB bench?

W2d1 down. Was Like 100 mins here with the warmups; swapping weights took a while for all those sets (working out with a partner). Feel strong finishing up too; my elbows were complaining a bit on the first bench sets so I did some light pushdowns and that seemed to help.

Set PRs on seated OHP (155x5) and close grip (165x8) so that’s good.

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This seems like something I could be interested in - my overall goal is longevity and physique related rather than competing in powerlifting events. I do, however, have one goal that taking 12 weeks away from the barbell would give me some concern. I’m trying to add 20-25 LBs (at minimum) to my bench so I can hit 315# by the end of the year. Is there a way to tweak this plan to still work on BB bench?

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well he still has heavy benching its just DB based mainly

so on the push days

main lift

week 1-4- slight decline bench(just a 25lbs plate under the feet. its for 40 total reps. Says use 10-15 rep max. you could make this a 6-8 rep max and still do the 40 reps, keep it heavy and pause at the bottom


weeks 5-8- very low incline dbbench(suggest using the bosu ball on a flat bench

this is eccentric focused with 5s eccentric. i think this would help towards your goal

weeks 9-12- you are actually benching but he wants you to use neutral bar. I think this is perfect as its 4x5 with last set as a amrap. he recommends chains or reverse bands to really work lockout. with the neutral bar too if its cambered it will allow you to get really deep. you could pause at the bottom and really work on driving out of the hole for speed while also overloading lockout. this should help you a lot actually.


so overall i think the program laid out as is with some very minor tweaks would actually help you towards that goal.

W1D1 completed. I'm going to be playing catch up but I'll get there.

Taking an extra rest day. Still feeling beat up.

W2D1 just about done. Definitely took a good bit of time but feeling good so far. Challenging but I like it!

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Man can believe I skipped working out for this shitastic game

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It’s pretty terrible!

Bought a new workout shirt from McKim’s instagram page and damnit it’s too tight!

W2D2 in the books! This was a tough one, but I feel fantastic. I ate a giant ribeye and drank a protein shake post workout.

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I’ve never done those before, and they just felt like a recipe for shoulder disaster. I dropped the weight down and didn’t go as far back, and it felt better, more like a stretch. I’d imagine I probably should do more things like this for general shoulder mobility and stability as a form of injury prevention, but having never done them before I was not a fan initially ha.

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well i will say this, lighten them up and let them go deep into the stretch and within a couple weeks they will become your best friend. you just arent used to them but they help a ton with opening up the shoulder girdle. I hated them at first and now the combo of them supersetted with pullups are my favorite.