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re: H&F January Program- PPSA Welcome to Strongville
Posted on 1/22/23 at 6:44 pm to lofty
Posted on 1/22/23 at 6:44 pm to lofty
Just finished W3D4. Deadlifts felt so easy, but I realized I haven’t upped my TM since Squatober. You guys still doing 5 lbs bench/10lbs squat and DL each month?
Question for 777 - do any of the programs hit OHP hard? I feel like it’s there for accessory but not really a main lift like with the other 3.
Question for 777 - do any of the programs hit OHP hard? I feel like it’s there for accessory but not really a main lift like with the other 3.
2
Posted on 1/22/23 at 7:20 pm to The Easter Bunny
A lot of them hit shoulders hard (there is a quad superset in some for shoulders like boulders) but not specifically OHP more than 1 or 2x a week (one seated one standing) I don’t think.
As for TMs I usually go up 5 on bench and 10 on squat/deadlift unless I max out at end of the month (like I did for bench after Christmas and squats after squatober). I max out once every 3-4 months mostly cause my 19 year old enjoys it
As for TMs I usually go up 5 on bench and 10 on squat/deadlift unless I max out at end of the month (like I did for bench after Christmas and squats after squatober). I max out once every 3-4 months mostly cause my 19 year old enjoys it
This post was edited on 1/22/23 at 7:23 pm
Posted on 1/23/23 at 7:25 am to The Easter Bunny
quote:
You guys still doing 5 lbs bench/10lbs squat and DL each month?
correct unless its a program that doesnt have one of them in it. like some dont have deads
quote:
Question for 777 - do any of the programs hit OHP hard? I feel like it’s there for accessory but not really a main lift like with the other 3.
no program has press as mainlift. Canuck kind of explained how its setup
now if you want to focus on press, try doing one of the bench programs but swap bench with press and should work pretty good as press needs lots of volume and frequency to really progress past a certain point for many.
Posted on 1/23/23 at 9:59 am to lsu777
To kind of go along with that, I have experimented with swapping some of the benching for pressing because I care way more about my press and I am interested in Strongman and it works quite well. The Press needs a lot of volume for most to progress like 777 said and these programs will work.
The bench programs would be great but really you could do it with any program. I am planning on doing Jacked up Joker but with the Press instead of bench as well. Give it a shot, I am sure you’ll see good progress and there’s nothing wrong with prioritizing the press for a bit
The bench programs would be great but really you could do it with any program. I am planning on doing Jacked up Joker but with the Press instead of bench as well. Give it a shot, I am sure you’ll see good progress and there’s nothing wrong with prioritizing the press for a bit
Posted on 1/23/23 at 11:49 am to Norle19
This is probably gonna sound stupid but can these carries be making my ring finger bigger. The last 2 weeks it’s been hard to get my ring off. I know it’s probably fluid but I haven’t changed anything diet wise. Maybe my finger muscles are hulking out?
Posted on 1/23/23 at 1:07 pm to OysterPoBoy
W4d3 down. 5x8 bench was a lot of effective reps, squats I hit 8 reps of 78% on the last set as an AMRAp, Arnold press felt good. That triple superset with 20/20/60 yds is a killer though. Glad it was just 3 sets my shoulders and traps were destroyed by the end. Last day tomorrow woooo
Posted on 1/23/23 at 1:40 pm to Canuck Tiger
W4D1 was a beast. 94 minutes and I did 3 minute rest instead of 3 1/2. Hit all my stairs. Probably had 2 more in the tank on squat and 1 more on bench. OHP kicked my butt. Barely eked out that last rep. I used the same weight I started with on sets of 5.
Posted on 1/23/23 at 2:13 pm to OysterPoBoy
doubtful, prolly just water.
Posted on 1/23/23 at 5:02 pm to lsu777
W4D1 done. After 2 days off it felt really good
Posted on 1/23/23 at 5:56 pm to Coach1991
W3D1 knocked out today. I got after it with the playoff games yesterday so wasn’t at peak shape but was able to gut through it all
Tomorrow looks actually fairly light, surprised, but still enjoying the program overall!
Tomorrow looks actually fairly light, surprised, but still enjoying the program overall!
Posted on 1/24/23 at 7:23 am to NolaLovingClemsonFan
w4d1 complete last night. i did the bench and squats...holding off on press right now due to shoulder and cgbp is still a no go. hobbling to the finish line. but got it done
will be my last ppsa program for a couple months. moving to defranco rebuilt 2.0 for a while. need to get my shoulder back to where it needs to be.
will be my last ppsa program for a couple months. moving to defranco rebuilt 2.0 for a while. need to get my shoulder back to where it needs to be.
Posted on 1/24/23 at 9:10 am to lsu777
I'm feeling better but I think I'm going to shut it down for a week and recoup.
Friday's workout took a lot out of me.
I had another 102.9 temp Sunday night. I had to use a pack of frozen veggies on my head to get my temp down. The Tylenol didn't do shite.
Friday's workout took a lot out of me.
I had another 102.9 temp Sunday night. I had to use a pack of frozen veggies on my head to get my temp down. The Tylenol didn't do shite.
Posted on 1/24/23 at 9:35 am to lsu777
quote:
will be my last ppsa program for a couple months. moving to defranco rebuilt 2.0 for a while.
I'm planning on DB strength next month and then see what everyone is doing in March. I'll be out of town for a couple of weeks and I'd rather fall behind on my own program and not be as concerned about keeping up with all you baws.
Posted on 1/24/23 at 3:02 pm to OysterPoBoy
Finished today. I AMRAP’d the top set of deadlifts and pulled 10 good form reps at 290. Felt like a gorilla for the rest of the workout. This was the hardest of the PPSA programs but by week3 I adjusted to it and by the end I was loving it.
Posted on 1/24/23 at 3:02 pm to lsu777
W4d2 done. Moved up to 27.5 overhead carries lol, big jump I know
Bought superset too looks good
Bought superset too looks good
Posted on 1/25/23 at 8:15 am to lofty
I thought my bench numbers were right for the first 3 weeks but this last week has proven otherwise. Idk if it’s just losing some strength while losing weight or what but I couldn’t come close to hitting the 5x8 this morning (completed 5x7 last week with the same weight). Other than that W4D3 wasn’t too bad
Posted on 1/25/23 at 9:24 am to EyeOfTheFeTiger
w4d2 done last night
deadlifts felt good but i was wiped again after the 1st superset. i think its just my body getting used to being in a deficit and just overall being so many months hitting the barbell work so hard
deadlifts felt good but i was wiped again after the 1st superset. i think its just my body getting used to being in a deficit and just overall being so many months hitting the barbell work so hard
Posted on 1/25/23 at 10:40 am to lsu777
I miss you guys.
Posted on 1/25/23 at 10:52 am to jose
quote:
I miss you guys.
how you feeling?
Posted on 1/25/23 at 11:24 am to lsu777
Much better. I'm still so damn tired and fatigued. Whatever I had took it out of me. Walking around the house has me winded
I took two covid swabs and a flu test and all were negative.
I took two covid swabs and a flu test and all were negative.
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