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re: H&F January Program- PPSA Welcome to Strongville
Posted on 1/12/23 at 6:06 pm to OysterPoBoy
Posted on 1/12/23 at 6:06 pm to OysterPoBoy
W2d3 done. Went up to 50s all sets of Arnold Press and shoulders were lit up… before the triple superset. I’m pretty sure D3 is the easiest day of this program
2
Posted on 1/12/23 at 10:22 pm to Canuck Tiger
quote:
D3 is the easiest day of this program
Sure didn’t feel like it tonight
I mean 7 sets bench, 6 sets squat, 4 sets of a db press. That’s 17 big heavy sets. I’m fricking wiped. Off tomorrow so sleeping in for sure as kids are off of school
Posted on 1/13/23 at 6:33 am to lsu777
Any day with that damn lat/front raise combo is no easy day. I think the days with only one SS seem easier because you aren’t getting totally spent on one of exercise even though we probably move more weight.
Posted on 1/13/23 at 7:19 am to OysterPoBoy
I was basing it on not needing a nap after finishing, and not feeling like my arse got kicked too badly afterwards. Deadlifts plus row/lat raises will make both of those happen today though
Posted on 1/13/23 at 8:38 am to Canuck Tiger
Those last 2 steps are a doozy.
Posted on 1/13/23 at 8:46 am to OysterPoBoy
I got a little twinge in my lower lat area on the last few reps of that last step of deads. Almost like an electric pulse. No pain just like a quick zap.
Posted on 1/13/23 at 9:55 am to OysterPoBoy
quote:
I got a little twinge in my lower lat area on the last few reps of that last step of deads. Almost like an electric pulse. No pain just like a quick zap.
Same thing happened on Tuesday on the last set of deads for me. I was doing 95% of my TM so I am going to drop down to 90%
This post was edited on 1/13/23 at 9:56 am
Posted on 1/13/23 at 9:56 am to Canuck Tiger
quote:
D3 is the easiest day of this program
Agree. Day 3 is the definitely the easiest.
Posted on 1/13/23 at 10:11 am to jose
quote:
Same thing happened on Tuesday on the last set of deads for me. I was doing 95% of my TM so I am going to drop down to 90%
Probably smart. I’m feeling strong so I hate going down but definitely don’t want to get an injury.
Posted on 1/13/23 at 12:32 pm to OysterPoBoy
Just finished W2D4. Man, I am feeling really good right now on this program. Halfway thru and I think it may be my favorite that I’ve done. Didn’t need a belt for any of the steps today on deads
Posted on 1/13/23 at 12:50 pm to EyeOfTheFeTiger
I’m hoping to pick back up next week, but this week is out. Did start running instead of just walking though, so that’s good.
Posted on 1/13/23 at 1:46 pm to FieldEngineer
W2d3 done love heavy low rep squats now. Shoulders on fire, should get w2d4 tomorrow
Posted on 1/13/23 at 3:12 pm to lofty
W2D4 done. Was long but not too terrible. Stairway deadlifts felt good; subbed meadows rows with 3 25s on bar for the 1arm rows. I love that exercise and should use the landmine more. I think I’m getting functionally stronger on overhead walks. I know now if I let the weights slip a certain way it hurts my shoulder, so I hold them in a way that doesn’t do that haha
Posted on 1/13/23 at 3:31 pm to Canuck Tiger
quote:
I think I’m getting functionally stronger on overhead walks.
Same here. Killed the walks today. I’m going up to 35s next time.
Posted on 1/13/23 at 3:43 pm to OysterPoBoy
I think some of these programs it takes a couple weeks to get used to the volume or the superset conditioning or the heavier %s he uses. I guess we are getting stronger too. At any rate I finished this week a lot more in control than the first week where I was dying for a rest day.
Posted on 1/13/23 at 4:16 pm to Canuck Tiger
Week 2 complete. I agree this week felt easier and definitely not near as sore. Overall enjoying it. Been running 90% of my max so may bump it up to 95% or finish next 2 weeks at 90 then go to 95. Overall enjoying it though
Posted on 1/13/23 at 5:43 pm to Coach1991
Week 2 done. I dropped down to 90% and it felt good almost too light. I may hang there next week and go 95% the last week.
Made the mistake of waiting to workout till 4pm today and the gym was way too packed. Back to my 5am workouts.
Made the mistake of waiting to workout till 4pm today and the gym was way too packed. Back to my 5am workouts.
Posted on 1/13/23 at 9:56 pm to jose
I just did the math and I’ve been at 97% TM for deadlifts. I’m gonna drop it a bit and see if the twinge goes away.
Posted on 1/13/23 at 10:31 pm to OysterPoBoy
I highly suggest just keeping it at 90% am times adding 5/10 to it monthly
I skipped tonight to spend time with my boys. Gonna have to do day 4 tomorrow
Glad to see talk are liking this program as much as I do
I skipped tonight to spend time with my boys. Gonna have to do day 4 tomorrow
Glad to see talk are liking this program as much as I do
Posted on 1/14/23 at 10:10 am to lsu777
If you couldn’t quite fit the rest of the program into your schedule due to travel would you:
A) back off the %s/weight a little bit if we need to and just run week3 and 4 as 2 on 1 rest til done. Make the rest days total rest no cardio or conditioning.
B) stick with current schedule but just pick 2 days from week 3 (prolly 1 and 4) to compress the program. Keep doing cardio/conditioning in 2 of the 3 rest days.
C) Stick with schedule and just not finish the program.
Me and my son don’t like C, my son prefers B, and I like A. So we need a tiebreaker haha.
A) back off the %s/weight a little bit if we need to and just run week3 and 4 as 2 on 1 rest til done. Make the rest days total rest no cardio or conditioning.
B) stick with current schedule but just pick 2 days from week 3 (prolly 1 and 4) to compress the program. Keep doing cardio/conditioning in 2 of the 3 rest days.
C) Stick with schedule and just not finish the program.
Me and my son don’t like C, my son prefers B, and I like A. So we need a tiebreaker haha.
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