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re: H&F January Program- PPSA Welcome to Strongville
Posted on 1/14/23 at 2:13 pm to OysterPoBoy
Posted on 1/14/23 at 2:13 pm to OysterPoBoy
quote:
Same here. Killed the walks today. I’m going up to 35s next time.
Always curious what others use for certain lifts outside of the core bench/squat/deadlift lifts
I used 30s for overhead walks week one. I may bump to 30s were def pushing it. I may wait and go to 35s week three.
2
Posted on 1/14/23 at 2:25 pm to NolaLovingClemsonFan
quote:
Always curious what others use for certain lifts outside of the core bench/squat/deadlift lifts
I remember in squatober I used 10’s. It was so weird
Posted on 1/14/23 at 3:22 pm to lsu777
W2d4 done,those overhead carries with 25s still giving me all I want hah.
Posted on 1/14/23 at 6:30 pm to lsu777
W1D3 done. Looks like I have freakin' tennis elbow. I'll do what I can to keep going but I'll find substitutes if it bothers me too much.
Posted on 1/14/23 at 7:22 pm to Canuck Tiger
I like your sons idea best
This post was edited on 1/14/23 at 7:23 pm
Posted on 1/14/23 at 7:24 pm to NolaLovingClemsonFan
I just bumped up to the 53 lbs bells this week. Hoping by summer to be using 70lb bells
Posted on 1/14/23 at 8:07 pm to lsu777
quote:
I like your sons idea best
Alright so let it be done. We will just do w3d1 and w3d4 M and Tue
Posted on 1/14/23 at 10:12 pm to Canuck Tiger
quote:
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.
Due to my work and then personal travel this month I’m about to try and do all of week 3 consecutively, two days off on travel, then all of week 4 consecutively. Only way I can finish this month without a 3 week gap
This post was edited on 1/14/23 at 10:12 pm
Posted on 1/15/23 at 8:18 am to The Easter Bunny
Just finished W3D1. Last step on bench and the extra 10m on the farmers walks were tough. Been using the 88# KBs for farmers walk and 44# for OH carry. Definitely felt the burn with the added distance
Posted on 1/15/23 at 1:35 pm to EyeOfTheFeTiger
Grinded out w3d1 just now ,failed on bp and cgbp, squats felt good though. Gonna go down on bp tm by 10.
Posted on 1/15/23 at 1:51 pm to EyeOfTheFeTiger
quote:
Just finished W3D1. Last step on bench and the extra 10m on the farmers walks were tough. Been using the 88# KBs for farmers walk and 44# for OH carry. Definitely felt the burn with the added distance
W3D1 was tough. The 80% staircase!
I only use 70# dumbbells for carries, 88# KBs is legit
Posted on 1/15/23 at 8:14 pm to The Easter Bunny
I may be taking my break from the barbell this month after all. Upper back and the rest of me is fine, but I missed week 2 and I won’t be able to do week 3. Life happened.
I’m going to focus on cardio for this week, then reevaluate next week. May restart at week 1 next week and just be way behind.
I’m going to focus on cardio for this week, then reevaluate next week. May restart at week 1 next week and just be way behind.
This post was edited on 1/15/23 at 8:15 pm
Posted on 1/16/23 at 8:31 am to FieldEngineer
quote:
I may be taking my break from the barbell this month after all. Upper back and the rest of me is fine, but I missed week 2 and I won’t be able to do week 3. Life happened.
I’m going to focus on cardio for this week, then reevaluate next week. May restart at week 1 next week and just be way behind.
i wouldnt take a complete break from lifting in some form. be it barbell, bodyweight, db something
Posted on 1/16/23 at 11:44 am to lsu777
Stairs felt great for both. I probably had 2 more reps in the tank. Really feeling those extra 10 yards on carries. One more set to go. My pinkies came close to giving out on that last one.
Posted on 1/16/23 at 12:14 pm to OysterPoBoy
W3D1 done. Felt good but took about 80 minutes. Didn’t think an extra 10 yards on the walks would make a huge difference but after the 2nd set was feeling it
Posted on 1/16/23 at 2:06 pm to Coach1991
Yes these workouts are high enough % that we are taking a lot more of the prescribed rest here. I did hit 150x6 on all the seated OHP sets and shoulders are all lit up. Good workout (w3d1)
Posted on 1/16/23 at 2:08 pm to FieldEngineer
I'm breaking from the barbell in March. I'm going to 5 day/week, body weight, dumbell, and HIIT. I'll start back in April on PPSA
Posted on 1/16/23 at 5:16 pm to FieldEngineer
I have to bow out as well. Really disappointed but this forearm/tennis elbow bullshite is pretty painful right now. I need to regroup and figure out what I can actually do and focus on that. I'm thinking deads, squats, leg press, core and whatever I can do on the Smith machine.
Posted on 1/16/23 at 6:55 pm to jonboy
That’s a bummer. Hopefully it resolves soon. A few weeks of avoiding movements that bother it completely isn’t a terrible idea in my experience.
Posted on 1/16/23 at 8:54 pm to jonboy
Focus on deads, squat(ssb if you have it or add straps to hold bar on back, no straight bar or goblet squat) calves, nordics or other hamstring curling exercise, hamstring stretching exercise, glute thrust, calves calves calves
And then for upper body try static holds like bench, hanging from pull-up bar with weight for time, top of dip for time(rings are amazing for this)
Do the above for 4 weeks, then add in some isometrics for 2 weeks and then see how you feel with lifting.
And then for upper body try static holds like bench, hanging from pull-up bar with weight for time, top of dip for time(rings are amazing for this)
Do the above for 4 weeks, then add in some isometrics for 2 weeks and then see how you feel with lifting.
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