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Started By
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re: H&F January Program- PPSA Welcome to Strongville
Posted on 1/19/23 at 1:45 pm to OysterPoBoy
Posted on 1/19/23 at 1:45 pm to OysterPoBoy
I work out at 5:30 every morning. And by noon when I go home for lunch I have to take a nap. I go to bed at 8 too 
1
Posted on 1/19/23 at 4:42 pm to jose
W3D3 finished up. First day of this program where I truly felt fatigued early. About halfway through the squats I was just done. Powered through but didn’t like the way I finished the shoulders/Carrys and cardio portion. May take tomorrow off and do day 4 Saturday
Posted on 1/19/23 at 9:00 pm to Coach1991
Knocked out w4d1 today. Actually did 8 reps off on the top of the squat stairway, but then BARELY made it through stairway on bench. Everything else felt good but at these weights we were needing to take the rests so another 90min workout. Feeling strong!
Posted on 1/19/23 at 10:24 pm to Canuck Tiger
W3d3 done sort of. Finished through db press, only the last set of bench was that difficult but frick that’s a lot of sets and reps lol
On last set of db press, my shoulder started killing me after the set. Tried to finish the rest but couldn’t so stopped and spent 20 min rehabbing. Shoulder feels great now. Oh well live to right another day
On last set of db press, my shoulder started killing me after the set. Tried to finish the rest but couldn’t so stopped and spent 20 min rehabbing. Shoulder feels great now. Oh well live to right another day
Posted on 1/20/23 at 4:22 am to lsu777
As I'm reading posts, I'm nodding my head in agreement. I haven't had workout sessions go this long in over 10 years, and certainly not this long with this much intensity.
I am liking the challenge that this program gives me, but I also was wiped at the end of W3D3. I cut out the last carry and some reps on the cardio. I'm pushing myself hard and I'm reminded every night when I break out the trigger point gun (everyone should use these, btw).
I've downloaded Arm Farm and plan on getting Pool Season I. I think I will rotate these three programs for the rest of this year.
I am liking the challenge that this program gives me, but I also was wiped at the end of W3D3. I cut out the last carry and some reps on the cardio. I'm pushing myself hard and I'm reminded every night when I break out the trigger point gun (everyone should use these, btw).
I've downloaded Arm Farm and plan on getting Pool Season I. I think I will rotate these three programs for the rest of this year.
Posted on 1/20/23 at 7:58 am to Volt
some others to consider
filling out the hoodie 1 is a nice lighter volume in the same vein as arm farm but more focus on shoulders and upper back more so than arms
hypertrophy- what i consider 1 of the base programs of ppsa. little higher reps. more volume than arm farm or filling out the hoodie but not as much as strongville
pumo city- the other program i consider base programming of ppsa. ppl format that is just 24 workouts that can be run any way you see fit. only 1 main lift a day and it is heavier volume but the rest of the program isnt and is way more isolation
21 to party- prolly the lightest in overall volume of all the ppsa programs
i will say this...if you like strongville..you will like meat wagon remastered. they are very similar but doesnt have the stairway or the overhead carries
filling out the hoodie 1 is a nice lighter volume in the same vein as arm farm but more focus on shoulders and upper back more so than arms
hypertrophy- what i consider 1 of the base programs of ppsa. little higher reps. more volume than arm farm or filling out the hoodie but not as much as strongville
pumo city- the other program i consider base programming of ppsa. ppl format that is just 24 workouts that can be run any way you see fit. only 1 main lift a day and it is heavier volume but the rest of the program isnt and is way more isolation
21 to party- prolly the lightest in overall volume of all the ppsa programs
i will say this...if you like strongville..you will like meat wagon remastered. they are very similar but doesnt have the stairway or the overhead carries
Posted on 1/20/23 at 8:13 am to lsu777
Arm Farm IS fun as hell and you will see gains in arms and upper body from it.
Posted on 1/20/23 at 8:17 am to lsu777
quote:
overhead carries
D4 has overhead carries today. Damn it
Posted on 1/20/23 at 9:32 am to jose
quote:
D4 has overhead carries today. Damn it
Nothing is more deceiving than those 10 extra yards on overhead carries.
I was glad the staircase stopped at 5 today.
Posted on 1/20/23 at 12:55 pm to OysterPoBoy
W3D4 done! Decided to get it done early today during lunch so I could have a full 2 days off. I was surprised how good it felt/how much easier it felt compared to yesterday. Was like 2 completely different feelings. Either way gonna enjoy the weekend 2 days recovery!
Posted on 1/20/23 at 3:30 pm to lsu777
W3d3 done, felt great. I have learned to love squats I used to hate them so much.
Posted on 1/20/23 at 3:34 pm to lofty
W4D2 down; heavy deadlift sets pulled easily; was totally gassed by the end of the overhead walk/curls though.
Posted on 1/20/23 at 5:37 pm to Canuck Tiger
W3D4 done. I got some damn virus. Shouldn’t have gone workout but to hell with being sick. And then I come home and have a 102 fever.
Hope this shite is gone by Monday.
Hope this shite is gone by Monday.
This post was edited on 1/20/23 at 6:40 pm
Posted on 1/20/23 at 5:56 pm to jose
I feel your pain. I hate missing out. Hope it’s quick.
Posted on 1/20/23 at 6:27 pm to OysterPoBoy
I haven’t been sick in long while. I hate this shite.
Posted on 1/21/23 at 4:29 pm to jose
Feel better soon, Jose
Finished W3D3 and felt good. Took me almost 1:35! Would prefer something closer to 60 minutes come Spring
Finished W3D3 and felt good. Took me almost 1:35! Would prefer something closer to 60 minutes come Spring
Posted on 1/21/23 at 6:59 pm to The Easter Bunny
Did w3d4 earlier today, my favorite day of his program and just felt great.
I'm skiing in the morning but may get w4d1 done after, cause I like sleeping in on workdays.
I'm skiing in the morning but may get w4d1 done after, cause I like sleeping in on workdays.
Posted on 1/22/23 at 10:55 am to lofty
That would be beast mode to do W4D1 after skiing. It took me forever this morning and I struggled on the bench ladder. Wasn’t able to get 6 reps today so I did an extra set after to make up the missed reps.
Posted on 1/22/23 at 3:44 pm to EyeOfTheFeTiger
W4d1 just done took me like 95min. Missed my last staircase rep on bench but overall happy.
Jose hope ur mending !
Jose hope ur mending !
Posted on 1/22/23 at 5:06 pm to lofty
I’m on the mend! Ran fevers damn near all last week. Had a 102 when I got home from the gym Friday.
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