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re: H&F January Program- PPSA Welcome to Strongville
Posted on 1/4/23 at 6:10 am to lsu777
Posted on 1/4/23 at 6:10 am to lsu777
Yea… I was sore as shite still after a rest day this morning and managed to pull a groin warming up for the squats, fml. Hoping it’s just a tweak and I can get back to squatting for next week. Bench is feeling strong though
1
Posted on 1/4/23 at 7:38 am to EyeOfTheFeTiger
hope it feels better.
i will say my shoulder has felt fine once i get moving, its in the morning when i wake up. Im not sure im not sleeping on it wrong. I try to not do that but i may be rolling over to that side when sleeping.
i will say my shoulder has felt fine once i get moving, its in the morning when i wake up. Im not sure im not sleeping on it wrong. I try to not do that but i may be rolling over to that side when sleeping.
Posted on 1/4/23 at 7:42 am to Jblac15
quote:
Jblac15
Welcome in. Are you using a training max? I think most people are taking about 90% of their actual max for the training max.
My upper back is feeling it from day 2 yesterday.
Posted on 1/4/23 at 7:47 am to Jblac15
quote:
Long time lurker first time caller…
I’ve been struggling with the same routines off and on for a year. This one really peaked my interest.
2 days in and I’m feeling it! So far I feel like I’ve guesstimated my 1rm on the big lifts pretty well… I’m right at a failure point on final sets.
I work out in a commercial gym so I just marched in place for the “overhead walks.” I’m sure it’s not as thorough of a movement but I was high stepping at least.
welcome bro and yes the steps in place is more than fine. not optimal but what in life is
quote:
I’m right at a failure point on final sets.
this concerns me a little, you should be more in line with an rpe8 where you have about 2 really really hard reps left in the tank. Key is never missing a lift and moving the bar as fast as possible on the concentric portion of the lift.
Posted on 1/4/23 at 8:59 am to OysterPoBoy
quote:
My upper back is feeling it from day 2 yesterday.
Same. I guess it was the overhead carries. Thighs are also sore from squats and deads. Looking forward to my break today, but also plan to hit 15-20k steps instead of the usual 10k.
Posted on 1/4/23 at 9:40 am to FieldEngineer
quote:
I guess it was the overhead carries
for me...rows supersetted with the rear delts gets me everytime. i remember in august, strongville was my first ppsa program and i was always like
everytime after taht superset. Posted on 1/4/23 at 10:00 am to lsu777
quote:
for me...rows supersetted with the rear delts gets me everytime.
It was nice to break back out the purple 8s from the ladies zumba classes.
Posted on 1/4/23 at 10:04 am to OysterPoBoy
quote:
It was nice to break back out the purple 8s from the ladies zumba classes.
i did the 13lb bells for first 2 sets then had to switch to the 9s
Posted on 1/4/23 at 10:09 am to OysterPoBoy
I deadlift semi-sumo/squat stance as a suggestion from my physio to avoid reinjuring my back. So basically every day is heavy squat day this month haha.
I was looking through all my PPSA programs, and I had my 1RMs written down on the top of Arm Farm from September 1 as B: 245, S:235, d:255. I took a 90% TM for them all. S and D were artificially low because of rehabbing from a bulging disc. Anyway this month my 1RM starting Strongville are B:280, S:335, D:355 and I’m working out with a 95% TM. That’s not bad for 4 months of PPSA workouts. I’m also down 10 lbs in that time frame, and back feels great (other than being tired/sore from deadlifting and rows)
I was looking through all my PPSA programs, and I had my 1RMs written down on the top of Arm Farm from September 1 as B: 245, S:235, d:255. I took a 90% TM for them all. S and D were artificially low because of rehabbing from a bulging disc. Anyway this month my 1RM starting Strongville are B:280, S:335, D:355 and I’m working out with a 95% TM. That’s not bad for 4 months of PPSA workouts. I’m also down 10 lbs in that time frame, and back feels great (other than being tired/sore from deadlifting and rows)
Posted on 1/4/23 at 10:15 am to lsu777
quote:
i did the 13lb bells for first 2 sets then had to switch to the 9s
I feel like a strongman now. Ha! I started with the 12s and moved to the 15s.
Of course I was back to girlyman when I overhead carried 20s and moved down to 15s. My crappy shoulder flexibility wrecked me.
Like some of you, my mid back is sore as hell today. Foam rolling at lunch today let me know how well the workout targeted my back.
Posted on 1/4/23 at 10:26 am to Canuck Tiger
quote:
I deadlift semi-sumo/squat stance as a suggestion from my physio to avoid reinjuring my back. So basically every day is heavy squat day this month haha.
I was looking through all my PPSA programs, and I had my 1RMs written down on the top of Arm Farm from September 1 as B: 245, S:235, d:255. I took a 90% TM for them all. S and D were artificially low because of rehabbing from a bulging disc. Anyway this month my 1RM starting Strongville are B:280, S:335, D:355 and I’m working out with a 95% TM. That’s not bad for 4 months of PPSA workouts. I’m also down 10 lbs in that time frame, and back feels great (other than being tired/sore from deadlifting and rows)
:bow: bruh thats awesome fricking progress
really awesome.
this is why i highly suggest writing down your maxes and TM on every program and keeping them when done to go back and look.
especially because eventually you will hit a wall and it makes a lot of sense to do like Wendler says...go back 3 months and use those tms and try and push to get 5-6 months straight again of progress.
btw he came out with a remastered meat wagon. I will prolly pick it up later this week to continue to support him even if i dont plan on using anytime soon.
Posted on 1/4/23 at 10:29 am to Volt
quote:
I feel like a strongman now. Ha! I started with the 12s and moved to the 15s.
i honestly have never really been able to progress any form of lateral raises very much
quote:
Of course I was back to girlyman when I overhead carried 20s and moved down to 15s. My crappy shoulder flexibility wrecked me.
even with my shoulder hurting in external rotaion at times, i can easily do 40s and have been using the 36lbs bells. really need to move to 53 but honestly dreading it
quote:
Like some of you, my mid back is sore as hell today. Foam rolling at lunch today let me know how well the workout targeted my back.
yea i know its not the deads doing it, i only get really really sore in mid back after a row/rear delt superset.
Posted on 1/4/23 at 10:48 am to lsu777
I took today off and this morning I feel like a bum. So slow at work
Posted on 1/4/23 at 11:25 am to jose
My plan this month was to do cardio (45min on elliptical) and abs (3/4 sets of hanging leg lifts). I think this is worse than the workouts :/
Posted on 1/4/23 at 11:26 am to Canuck Tiger
well i did warn yall that strongville was tough, not as tough as stacked and jacked or periodic table but still really tough.
Posted on 1/4/23 at 12:36 pm to lsu777
By week 3 we will be used to it and jacked tho
Posted on 1/4/23 at 2:09 pm to Canuck Tiger
W1D1 in the books and boy was the gym filled to the brim with New Year's resolution folks
Posted on 1/4/23 at 2:10 pm to lsu777
quote:
i did warn yall that strongville was tough
You weren't lying. I feel like I got hit by a truck yesterday.
Posted on 1/4/23 at 2:22 pm to FieldEngineer
The workout didn’t really feel harder than the ones I’ve been doing for the last few months but this is definitely the most sore I’ve been.
Posted on 1/4/23 at 3:02 pm to FieldEngineer
quote:
You weren't lying. I feel like I got hit by a truck yesterday.
Yep. Same!
I am still sore from yesterday morning's workout!
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