re: H&F January Program- PPSA Welcome to Strongville

Ready to get started on this tomorrow!

So question about W1D1. I see the stairway diagram, but why does it say back squats 5 reps at 60%? I’ll hang up and listen

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So question about W1D1. I see the stairway diagram, but why does it say back squats 5 reps at 60%?

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You first do 5@60% then hit the stairway with 4,5,6,7,8 reps at 70%

W1d1 done, took 1hr 10min or so. That squat stairway was no joke for me, squats are my weakest link now.

Set tm of 305dl/250squat/240bp. Looking forward to a great 2023!

Man, got all kinds of calls for work right when I walked out to go lift so got a late start

I will say 1 thing cool is looking back at when I did strongville in august and seeing how my working weights compare this time…..amazing what simply lifting consistently 4 times a week does.

For example, first set of squats was up 40lbs, stairway weight was up 50lbs

Bench weights up 37.5

Pretty cool to see cause sometimes we forget when we aren’t setting PRs how far we have come.

The last set of 8 on squats wasn’t bad. About an rpe 6 or 7. Still having little pain in right knee but nothing major and it’s getting better.

Bench, still having a little pain in right shoulder on external rotation, but down about 99% compared to where it was 10-12 days ago. Added my glute thrust pad to stop the motion about 1.5” short of the chest. Also super setting with light cable face pulls. Bench wasn’t bad, ironically I don’t have any pain during so long as I don’t tuck my elbows like when you do close grip.

For close grip I substituted reverse grip bench on my sorinex Hurricane, these didn’t feel great so may have to find a different sub.

W1D1 done!

Squats about killed me

I sure did miss those farmer carry’s. Glad they are back!

Took almost an hour to knock it out.

Y’all are fast, took me like an hour and 20

Jumped in on this with y'all fellas. I've never done this detailed of a program in my lifting and first time joining in here.

**TD for the Tigers**

OK, I'm back.

Just finished W1D1 before kickoff. Took 1hr 18min.
Using estimated PRs 325s/300b/445dl. I think I'll be increasing these after this week once I see how it works/feels using the % listed.

After the super set, while doing the cable pushdowns, my tris were SCREAMING.

After maxing out bench and deadlifts yesterday, strongville w1d1 kicked my arse. I did set new PR on close grip bench after doing 21s all last month, and doing farmer walks again felt good. The squats though! I almost decided I should rest and start the program tomorrow after the warmup set of 5 squats. Ah well got through it slowly while watching second half of LSU game.

Excited to try one of these programs for the first time ever!

One question: what does this staircase thing mean? I’m looking at the sample and it shows stairway 2 rep, 3 reps, 4 reps, 5 reps and then says complete with 80%. What does this mean? Do I do all sets with 80% of my max, each one increasing a rep?

Do I stop when I get to a set where I can’t add another rep, or is it like 531 where if I can get more than 5 reps on the last set, I do as many reps as I can on that final set but don’t do another set?

Thanks! Looking forward to starting Monday!

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That’s it, but stop at the set with 8 reps on day 1. It’s not a never ending staircase. :)

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So each day has a specific max staircase rep number that you stop at?