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re: H&F January Program- PPSA Welcome to Strongville
Posted on 1/2/23 at 6:54 pm to FieldEngineer
Posted on 1/2/23 at 6:54 pm to FieldEngineer
quote:
Potentially. I haven’t looked at all the days yet. If the bottom steps say 3 and the top says 8, you do 3, 4, 5, 6, 7, 8, done.
Makes sense! If I can do more than the number of reps it lists for the last set, any opinion on whether you should run that final set to max reps or nah?
3
Posted on 1/2/23 at 7:03 pm to NolaLovingClemsonFan
Paging lsu777 
Posted on 1/2/23 at 7:05 pm to lsu777
All done. 90 minutes for me. That’s counting three rounds of the warm up though.
This post was edited on 1/2/23 at 7:21 pm
Posted on 1/2/23 at 7:09 pm to NolaLovingClemsonFan
I mean sometimes I feel real strong and do AMRAP on the last set. It’s usually if it’s the last time I’m benching or squatting that week. The workouts are balanced around total volume x intensity for the week not for just that lift.
You can go HAM on squats today, but the program is just gonna kick your arse with deadlifts tomorrow basically.
If you consistently feel strong enough to do more reps/sets at the top of the stairway, then I’d bump up your TM some. My tendency is to go heavier on the fill in the blank exercises afterwards though. Squats didn’t beat you up today? Go for a PR on farmer walks or whatever.
You can go HAM on squats today, but the program is just gonna kick your arse with deadlifts tomorrow basically.
If you consistently feel strong enough to do more reps/sets at the top of the stairway, then I’d bump up your TM some. My tendency is to go heavier on the fill in the blank exercises afterwards though. Squats didn’t beat you up today? Go for a PR on farmer walks or whatever.
Posted on 1/2/23 at 7:21 pm to NolaLovingClemsonFan
quote:
Makes sense! If I can do more than the number of reps it lists for the last set, any opinion on whether you should run that final set to max reps or nah?
No this is much more inline with what Wendler programs in the forever book than oh 531. You stop at prescribed reps
Posted on 1/2/23 at 7:29 pm to Canuck Tiger
Correct and for the record Aaron kind of auto regulates this by building volume over the course of weeks.
He will have you do the same percentage either for more reps or will add a set to up the volume.
So you build for 4 weeks then you restart or you hit another program and volume is reset back down again and you start process over again.
I recommend deloading either after every other program or after 3 on a row and I recommend taking atleast a 12 week break from the straight bar every year for longevity purposes, atleast once you been after this a couple years.
He will have you do the same percentage either for more reps or will add a set to up the volume.
So you build for 4 weeks then you restart or you hit another program and volume is reset back down again and you start process over again.
I recommend deloading either after every other program or after 3 on a row and I recommend taking atleast a 12 week break from the straight bar every year for longevity purposes, atleast once you been after this a couple years.
Posted on 1/2/23 at 7:30 pm to lsu777
Did w1d2 this morning, took just under an hour. The dB overhead carries, oh my... I was burning.
Posted on 1/2/23 at 8:20 pm to lsu777
quote:
I recommend deloading either after every other program or after 3 on a row
I’m doing a full 4/5 days off after Strongville to drive to South Padre, and then my condo has a gym full of Cybex machine weights and cardio machines but no dbs/bbs for February. I may run your KB challenge starting when I get back early March til Easter then get back after PPSA again with a couple months off barbell training. I’m definitely getting tired after running Arm Farmx2 squatober, and Christmas bench without any breaks.
Posted on 1/2/23 at 8:23 pm to Canuck Tiger
I’m gonna throw up some alternatives to that challenge to in the form of db strength or the defranco rebuild 2.0 program. I’ll give that one out since it’s so much. Both will give the desired effect of a break from the barbell, which is really what I’m trying to get the whole ppsa crew to do for a little while.
Posted on 1/2/23 at 8:53 pm to Canuck Tiger
So far I knocked out dead’s pretty easy, only used belt on last set. All work sets are up about 30lbs since august which is pretty awesome
The chins and pullover SS- this is prolly my favorite superset he has in any of his programs but I do the neutral grip chins cause they feel better on my shoulder when weighted. I have been using my sandbags for the pullovers and love the challenge and hot it really opens up my shoulder girdle and chest. Chins stayed same weight as august but I am quite a bit heavier now, close to 20 lbs
The hardest part of the workout is the rows, for some reason on rows supersetted with rear delts kills me
The chins and pullover SS- this is prolly my favorite superset he has in any of his programs but I do the neutral grip chins cause they feel better on my shoulder when weighted. I have been using my sandbags for the pullovers and love the challenge and hot it really opens up my shoulder girdle and chest. Chins stayed same weight as august but I am quite a bit heavier now, close to 20 lbs
The hardest part of the workout is the rows, for some reason on rows supersetted with rear delts kills me
Posted on 1/2/23 at 9:21 pm to lsu777
Deadlifts felt easy. Might mean I need to increase my TM but will leave it for now.
Enjoy these programs so much more than the farting around I did for most of 2022
Enjoy these programs so much more than the farting around I did for most of 2022
Posted on 1/2/23 at 9:25 pm to lsu777
quote:
I recommend deloading either after every other program or after 3 on a row and I recommend taking atleast a 12 week break from the straight bar every year for longevity purposes, atleast once you been after this a couple years.
I am definitely taking a break after strongville. May take a week off then run weeks 2-4 of squatober or arm farm. It’s also possible I might take a complete break from lifting for a month and try to start running though. Haven’t decided.
This post was edited on 1/2/23 at 9:26 pm
Posted on 1/2/23 at 9:28 pm to FieldEngineer
I’ll probably still do the same type program and just switch to different variations. SSB, sumo, slight incline bench, using a log for the press portion. I definitely can’t do a DB program with my set up
Posted on 1/2/23 at 9:32 pm to bamaguy17
I’m old. It’s more important to me to not tear anything up than it is to maintain every bit of strength. Besides, I need the cardio work.
Posted on 1/3/23 at 6:54 am to FieldEngineer
I forgot that my deadlift max jumped up a whole bunch last week. That 70% was way heavier than I was starting out at the beginning of last month!
I felt like every eye was on me in the gym while I was doing the overhead carries. I tried to stay as tucked into a corner as possible
I felt like every eye was on me in the gym while I was doing the overhead carries. I tried to stay as tucked into a corner as possible
Posted on 1/3/23 at 7:26 am to FieldEngineer
quote:
I’m old. It’s more important to me to not tear anything up than it is to maintain every bit of strength. Besides, I need the cardio work.
maintain some form of lifting 2-3x per week. then add the running
if you want something laid out for you greyskull gladiator stage 1 & 2 are damn good. so is the LCI method. Ryan Fischer Sweat 1 & 2 are good too for lots of cardio and are much more inline with a crossfit wod without any barbell work.
Posted on 1/3/23 at 7:27 am to jose
quote:
I forgot that my deadlift max jumped up a whole bunch last week. That 70% was way heavier than I was starting out at the beginning of last month!
I felt like every eye was on me in the gym while I was doing the overhead carries. I tried to stay as tucked into a corner as possible
i would imagine that doing these in a comercial gym is a pain and kind of funny. i used the 36lbs bells on the overhead walks, i need to really go up by man 53lbs is a big jump. I need to get some of the magnet weights to make smaller jumps.
Posted on 1/3/23 at 7:54 am to jose
quote:
I felt like every eye was on me in the gym while I was doing the overhead carries.
I feel you baw. I haven’t done todays yet but I did them in Silverback and it’s a bit awkward. However most people are doing the exact same thing they always do and I bet they’re jealous. I’ve already had 2 or 3 people talk to me about what program I’m doing when I’m doing unusual exercises. Last time it was TKEs.
Posted on 1/3/23 at 8:26 am to lsu777
Completed W2 D1 of Grasshopper, actually doing this program with 14YO son during his off period from Trainer. His lower body is pretty much as strong as mine at this point. He is behind upper body but he is a pitcher so they restrict some of his work when he has to throw since he really messed up his shoulder trying to throw a bullpen after doing shoulders one day.
This is an excellent Program.
I kept training maxes where I finished up last program and changed focus completely to technique. I found that in Arm farm I was banging out reps as fast as I could because of the volume. I'm doing prescribed rest periods and really focusing on breathing, depth of reps, doing it correctly instead of just doing it.
Have completed three P90X/X3 cardio type days on non lifting days with 1 day off a week.
Trying to cut some gut and build overall strength So far so good
This is an excellent Program.
I kept training maxes where I finished up last program and changed focus completely to technique. I found that in Arm farm I was banging out reps as fast as I could because of the volume. I'm doing prescribed rest periods and really focusing on breathing, depth of reps, doing it correctly instead of just doing it.
Have completed three P90X/X3 cardio type days on non lifting days with 1 day off a week.
Trying to cut some gut and build overall strength So far so good
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