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

Squats are kicking my arse today. Did a lot of walking before working out hoping to drive the soreness away. Big mistake.

W1D3 in the books.

Completed W1D2, the walk with raised dumbbells looked really dumb but it was a good burn for the shoulders. Also, gym was beyond packed.

W1d4 wrapping up now, dead’s where pretty easy until last 2 reps on last set when my grip started giving out

It’s really cool to see how much my numbers have improved on everything since august

The overhead walks…I finally got the 53 lbs bells up to walk them. Been able to press them a lil while but not hold for very long so was really happy about that. In august I had to use 26lbs bells

Everything else was great

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If you want the defranco rebuilt program email me

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What’s that like?

The rebuilt 2.0 is no barbell program that focuses a ton on relative strength

4 days a week, it’s push, pull, legs, full body split

Each day has specific warm up

Then pump & prime circuit

Then a superset

Then main lift then accessories

It’s backwards order with main lift much further down in workout to make sure plenty of blood flowing

It’s pretty much built purposely by joe defranco for those who need a break from the barbell like he did after his surgery

It’s a very very good program. 3 phases, each 4 weeks long

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also for longevity and injury avoidance. You can’t lift as heavy but for building muscle that isn’t necessarily bad.

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this is pretty much why Joe D designed the program.

he doesnt suggest that hsi "washed up meat heads" that love barbell work run something like this at all times, but he does suggest a minimum of 12 weeks away from the barbell a year, especially if you are the average joe training and not an athlete still performing on the field.

Joe is prolly a top 5 strength coach and if he wouldnt have semi-retired after having his kids, he would be bigger than any of the current "combine training" places as he was the OG when it came to performance improvements for certain things.

i am certified through his cpps courses 1 & 2 and football course and i learned more in level 1 alone than i have in any other course outside of maybe opex. way more than cscs (which is a pretty bs cert).

him and jim smith are extremely underrated as trainers.

i Love Aarons PPSA stuff too cause its so simple and you can constantly vary the program which is fun AF imo.

Freaking hammer curls lit me up. It’s always something I wasn’t expecting that gets me.

W1d4 done. Lower left back bothering me on the heavy DL descent, gotta mull that over what to do.

Otherwise great day.

I'll try that for now