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Started By
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re: H&F January Program- PPSA Welcome to Strongville
Posted on 1/17/23 at 7:54 am to lsu777
Posted on 1/17/23 at 7:54 am to lsu777
w3d1 was completed last night, was long but really liked it as usual
i still dont like doing close grip bench for my shoulder so swapped with cable face pulls-20 reps
also on press...moved to seated back supported at about a 80* incline. ive pretty much hit a wall on standing so need to switch it up some
the 14 sets of squat and bench plus the press makes for a long session but an awesome one
i still dont like doing close grip bench for my shoulder so swapped with cable face pulls-20 reps
also on press...moved to seated back supported at about a 80* incline. ive pretty much hit a wall on standing so need to switch it up some
the 14 sets of squat and bench plus the press makes for a long session but an awesome one
3
Posted on 1/17/23 at 7:56 am to lsu777
Finished W3D1 yesterday morning. My wife decided to join in on the fun, she did lighter weight but did the whole workout.
Didn't make it to the gym today. I didn't sleep well last night nd I hope I am not coming down with something. I had a little fever last night.
Didn't make it to the gym today. I didn't sleep well last night nd I hope I am not coming down with something. I had a little fever last night.
Posted on 1/17/23 at 8:04 am to lsu777
quote:
also on press...moved to seated back supported at about a 80* incline. ive pretty much hit a wall on standing so need to switch it up some
Yup this is how we do it but not because of hitting a wall on weight but due to hitting the ceiling :) I think it’s probably a stricter lift since you can’t get legs working but activates core a lot less?
Posted on 1/17/23 at 10:21 am to Canuck Tiger
quote:
My wife decided to join in on the fun, she did lighter weight but did the whole workout.
how did she like it??
quote:
I think it’s probably a stricter lift since you can’t get legs working but activates core a lot less?
yea it is a little stricter but its much easier to advance overall compared to standing due to core, even if its strong tends to give out before shoulders to a certain extent.
Posted on 1/17/23 at 10:37 am to lsu777
Best laid plans are out the door. Just too fatigued to hit this every day so only got to W3D2 this morning. Won’t finish the program before my trip but really enjoying it.
Deadlifts felt easy. Could have done several more reps even at 82%. Probably going too light on my TM but happy to be pulling this much weight
Deadlifts felt easy. Could have done several more reps even at 82%. Probably going too light on my TM but happy to be pulling this much weight
Posted on 1/17/23 at 10:54 am to lsu777
quote:
how did she like it??
She loved it. 5 months pregnant she did well!
This post was edited on 1/17/23 at 11:14 am
Posted on 1/17/23 at 12:04 pm to jose
quote:
5 months pregnant
Congratulations.
He must have heard me talking about upping my overhead carries. That extra 10 yards took care of that problem.
Posted on 1/17/23 at 1:25 pm to The Easter Bunny
Just wrapped up W2D2. The one thing I’d say after a week and a half on this is that I really like the idea of doing a different program. I’ve been doing my own bastardized version of 531 forever with random accessory lifts thrown in, and it’s clear I’d plateaued. I really like the newness of this program.
Having said that, it really feels light on the legs. I know a program that has squats twice a week and deadlifts twice a week is far from empty on legs, but the sets, reps, and loads just don’t feel super heavy.
Outside of that, big fan!
Having said that, it really feels light on the legs. I know a program that has squats twice a week and deadlifts twice a week is far from empty on legs, but the sets, reps, and loads just don’t feel super heavy.
Outside of that, big fan!
Posted on 1/17/23 at 2:11 pm to NolaLovingClemsonFan
quote:
Having said that, it really feels light on the legs. I know a program that has squats twice a week and deadlifts twice a week is far from empty on legs, but the sets, reps, and loads just don’t feel super heavy.
if you feel that away then try this
ghd or leg curl- 5 sets before squats/deads
bench- superset with SLDL or RDL
add calve raises to the cardio and run as a superset
but if you want...run this as is....(upper body focus) then turn around and run lets get peachy then house of the rising buns....then run an upper body focused program
assuming you are wanting more lower body work.
Posted on 1/17/23 at 4:17 pm to lsu777
Going to have to skip today. Feeling a little under the weather. Hopefully a full nights sleep will do me good tonight.
Posted on 1/17/23 at 4:58 pm to jose
W3D2 done. Carries actually weren’t too bad. Did them with 30s. Deadlifts felt light too
Posted on 1/17/23 at 5:26 pm to Coach1991
Skipped ahead to W3D4 today and knocked it out in like 70 mins including warmup. We went fast as hell and didn’t take all the rest and were swapping each others weights to get it done that fast. Feel great
Posted on 1/17/23 at 5:46 pm to Canuck Tiger
W3d2 done, this is my favorite day in the week. I think thr overhead carries are really good for me
Posted on 1/17/23 at 7:19 pm to lofty
Anyone seen Aaron’s IG post? He’s wearing some LSU sweat pants.
Posted on 1/17/23 at 8:28 pm to tke_swamprat
Moffet was his mentor and his strength coach in college
Man I’m just starting out today…I am sore as shite lol
Man I’m just starting out today…I am sore as shite lol
Posted on 1/17/23 at 8:32 pm to lsu777
I must be looking at a different ig. The last one I’m seeing is a Halloween post.
Posted on 1/18/23 at 6:51 am to OysterPoBoy
It was on his IG story.
W3D2 finished. My forearms were screaming after the Carrie’s/curls and then more curls.
Crazy how changing the routine up by a day. I felt like dogshit yesterday and todays workout took it out of me to finish.
W3D2 finished. My forearms were screaming after the Carrie’s/curls and then more curls.
Crazy how changing the routine up by a day. I felt like dogshit yesterday and todays workout took it out of me to finish.
Posted on 1/18/23 at 7:45 am to jose
w3d2 finished last night. those carries were tough, did the 53s.
Posted on 1/18/23 at 7:54 am to lsu777
That’s heavy! Using 30s here and the last bit of the last sets are rough enough on the shoulders.
Recovery day today: 45min on elliptical, hanging leg lifts and a 60min+ walk.
Recovery day today: 45min on elliptical, hanging leg lifts and a 60min+ walk.
Posted on 1/18/23 at 8:20 am to lsu777
quote:
53s
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