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Started By
Message
re: H&F January Program- PPSA Welcome to Strongville
Posted on 1/27/23 at 8:13 am to NolaLovingClemsonFan
Posted on 1/27/23 at 8:13 am to NolaLovingClemsonFan
quote:
So how does this PPSA work? Is it like Stronglifts or one of those where I add a certain weight to my TMs after each program?
Yup I add 5 to bench and 10 to squat/dead TM and then get after it. I’m still adding a fair amount of weight to my lifts so I use 95% of 1rm as the TMs usually. I don’t add to a lift if I didn’t do it that month.
quote:
What’s a good program to followup this one with? I want 4 days that has a squats and bench emphasis, trying to go heavy on both.
After his longer/higher % strength programs (like strongville) or a 5 day ones, I’d run a higher rep range, everything supersetted program to give body a bit to heal, grow muscles in lagging parts a bit, and to improve conditioning. Hypertrophy might be good? It has bench and incline bench 2x a week, plenty of shoulder work, and squats plus front squats or Bulgarian split squats programmed 2x a week.
The 3 day all body workouts also will bench and squat all 3 days so they might also make sense?
This post was edited on 1/27/23 at 8:22 am
0
Posted on 1/27/23 at 8:18 am to jose
quote:
lsu777 recommended me doing 21 to party and when I looked it up yesterday that is what it sounded like.
Just looked that program up. 21 sets a day of bench or squat. Holy shite. That’s like an hour on the squat rack or on the bench. Love that but also kinda terrified of it lol
Gonna try it out, though! Thanks for the recs. Solidarity in February’s pain ha!
Posted on 1/27/23 at 9:20 am to NolaLovingClemsonFan
W4D4 done! By far the hardest program I’ve done especially in a deficit. Looking forward to a light week this upcoming week but I enjoyed the challenge. May run it back in a few months again after a month or 2 on DB strength
Posted on 1/27/23 at 9:26 am to Coach1991
quote:
W4D4 done!
Same here. I really liked this program. I like feeling like I left it all on the field when I walk out of the gym.
I feel like I should write him a thank you note for not increasing the overhead carries to 60 yards though.
Posted on 1/27/23 at 9:54 am to NolaLovingClemsonFan
quote:
Solidarity in February’s pain ha!
At least there will be two of us doing it!
quote:
W4D4 done! By far the hardest program I’ve done especially in a deficit. Looking forward to a light week this upcoming week but I enjoyed the challenge. May run it back in a few months again after a month or 2 on DB strength
I am pissed I wasn't able to finish this one. I was feeling so strong going into last weekend before I got sick
Posted on 1/27/23 at 2:21 pm to jose
W4d3 done those farmer carries right after shoulders burn burn and so do skullcrusher. Looking forward to finishing in the am
Posted on 1/27/23 at 3:14 pm to NolaLovingClemsonFan
21 to Party is great! My wife really liked that one too.
Posted on 1/27/23 at 9:32 pm to tke_swamprat
Btw as mentioned, big back billy dropped but also he dropped sports strength too for those of y’all with kids.
LINK
LINK
Posted on 1/27/23 at 11:20 pm to lsu777
I vote for Let’s Get Peachy for April.
Posted on 1/28/23 at 7:37 am to lsu777
Thinking I’ll be purchasing Big Back Billy at some point this year, looks like fun
Posted on 1/28/23 at 9:21 am to EyeOfTheFeTiger
Finished w4d4 this morning.
I think my shoulders and lats benefited from growth this program.
I feel I lost a bit overall strength on bench and DL but I'm not certain.
My squat feels stronger.
It was definitely harder than deadcember, on to superset next, and I am interested in doing squatober after that, unless we all decide on another group effort I would likely join.
I think my shoulders and lats benefited from growth this program.
I feel I lost a bit overall strength on bench and DL but I'm not certain.
My squat feels stronger.
It was definitely harder than deadcember, on to superset next, and I am interested in doing squatober after that, unless we all decide on another group effort I would likely join.
Posted on 1/28/23 at 11:39 am to OysterPoBoy
I think I’m gonna roll Pump City-Big Back Billy- pool season 1/2 the next 4 months. Might split pool seasons with hypertrophy. Then when kids are out of school Im gonna give turnt up another try.
Posted on 1/28/23 at 2:33 pm to lofty
Brickhouse looks like kinda like big bench but for lower body. I have a friend that wanted a deadlift focused program so he’s running Mullet2. He said it’s awesome and recommended it. It has some variation of deadlift all days (sumo, snatch, conventional) and then loaded carries in both warmup and cardio every day.
Posted on 1/30/23 at 11:45 am to lsu777
Just knocked out W4D1, and I don’t know if I just had a rough weekend or coming to the end of the program, but that day kicked my arse. Most other days I’ve left feeling tired but not gassed. This one left me borderline stumbling out of the gym. Damn, so much volume and so heavy.
Posted on 1/30/23 at 12:10 pm to NolaLovingClemsonFan
Week 4 is ramped up.
Posted on 1/30/23 at 1:01 pm to NolaLovingClemsonFan
Yea w4d1 was hard af. I have w4d4 wrapping up the program tonight
Posted on 1/30/23 at 9:20 pm to lsu777
Well wrapping up w4d4
I cut the stairs at 3 and added weight, worked up to training max for 3 reps which was good. Did double overhand beltless on all sets until tm for last set
Went up to 125 on db rows which is a pr or atleast a pr since COVID for sure
Those rows with rear felt flyers were brutal as usual
Looking forward to testing the relative strength exercises in rebuilt 2.0 rest of the week and getting inbody on friday
I cut the stairs at 3 and added weight, worked up to training max for 3 reps which was good. Did double overhand beltless on all sets until tm for last set
Went up to 125 on db rows which is a pr or atleast a pr since COVID for sure
Those rows with rear felt flyers were brutal as usual
Looking forward to testing the relative strength exercises in rebuilt 2.0 rest of the week and getting inbody on friday
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