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re: H&F January Program- PPSA Welcome to Strongville
Posted on 1/6/23 at 1:05 pm to Canuck Tiger
Posted on 1/6/23 at 1:05 pm to Canuck Tiger
what is it about this program that is getting yall?
it cant be overall volume as yall should be used to that
is it the volume at slightly higher % or is it the carries or just overall accumulation of fatigue from the last few months?
it cant be overall volume as yall should be used to that
is it the volume at slightly higher % or is it the carries or just overall accumulation of fatigue from the last few months?
3
Posted on 1/6/23 at 1:18 pm to lsu777
quote:
what is it about this program that is getting yall?
No fricking clue. I wasn't expecting a problem.
quote:
just overall accumulation of fatigue from the last few months
Definitely possible. Haven't taken a deload for some time now. I also cut daily calories by around 500 and have been walking a ton, so that may be contributing.
Posted on 1/6/23 at 1:33 pm to FieldEngineer
quote:
Definitely possible. Haven't taken a deload for some time now. I also cut daily calories by around 500 and have been walking a ton, so that may be contributing.
prolly.
i sent out a link to some of yall for telegram. you can share it with regulars of H&F but not outsiders please
Posted on 1/6/23 at 1:53 pm to lsu777
W1D4 done. Hell of a first week. I’m going to be sore tomorrow 
I was able to walk away from the crowded area to do my overhead carries
I was able to walk away from the crowded area to do my overhead carries
Posted on 1/6/23 at 2:12 pm to lsu777
quote:
what is it about this program that is getting yall?
I don’t find it crazy. I think Deadcember was light on shoulders and this week started by lighting them up. That’s really been my only soreness and it’s pretty much gone. I definitely like this month. Overhead Carrie’s are definitely an alpha move in a crowded gym.
Posted on 1/6/23 at 2:21 pm to OysterPoBoy
Same. My shoulders are the most sore. But I like it. Agree we didnt hit shoulders much last month
Posted on 1/6/23 at 2:25 pm to lsu777
Other than picking the wrong training max for squat, I think it’s been fine for me. I’m actually feeling pretty good after W1.
Posted on 1/6/23 at 3:22 pm to lsu777
my dumbass finished Big Bench for Christmas on Friday, took a “rest day” Saturday where I burned 400 cals on the elliptical, maxed out bench and deadlift Sunday, and then started Strongville on Monday. I have gotten through the workouts themselves fine (even did more than prescribed reps on squats yesterday) but have just not been able to fully recover and have been tired.
Probably cutting calories and quitting drinking haven’t helped my energy levels any either.
//edit I also have been using 95/100% TMs for everything and rounding up to the next easy to rack weight. This was fine in arm farm and even big bench for Christmas, but might be a bit aggressive in Strongville.
Probably cutting calories and quitting drinking haven’t helped my energy levels any either.
//edit I also have been using 95/100% TMs for everything and rounding up to the next easy to rack weight. This was fine in arm farm and even big bench for Christmas, but might be a bit aggressive in Strongville.
This post was edited on 1/6/23 at 3:25 pm
Posted on 1/6/23 at 3:31 pm to Canuck Tiger
quote:
I also have been using 95/100% TMs for everything and rounding up to the next easy to rack weight
That’ll do it.
Posted on 1/6/23 at 4:11 pm to OysterPoBoy
Feeling great today. No soreness except maybe upper abs or rib muscles. Getting started on W1D4 now.
Posted on 1/6/23 at 4:15 pm to Canuck Tiger
Finished W1 and feel better than I thought I would after the onslaught of soreness two days ago. The overhead carries still wreck my left shoulder, but better today. May have to find an alternative or just keep with very low weights.
Glad I jumped in with you guys on this.
Strongville wasn't very welcoming at first, but starting to feel at home now. I also look forward to visiting as the years pass.
Glad I jumped in with you guys on this.
Strongville wasn't very welcoming at first, but starting to feel at home now. I also look forward to visiting as the years pass.
Posted on 1/7/23 at 7:45 am to Volt
I don’t post much but love keeping up with all the different threads. Have been running various PPSA programs for about 2 years now and 1st time doing strongville.
I am used to doing workouts/lifts 5 days a week. Usually some combination of MTWFSa or MTTHFSa. Would it be recommended for this one to stick strictly to the 4 days a week and recover the other days or would doing another day not hurt? Would probably be a cardio/accessory lifts that don’t really get hit that I like/core
Either way week 1 down! Really enjoying this so far
I am used to doing workouts/lifts 5 days a week. Usually some combination of MTWFSa or MTTHFSa. Would it be recommended for this one to stick strictly to the 4 days a week and recover the other days or would doing another day not hurt? Would probably be a cardio/accessory lifts that don’t really get hit that I like/core
Either way week 1 down! Really enjoying this so far
Posted on 1/7/23 at 9:14 am to Coach1991
I do about 400 cals of cardio (40-60 mins on my elliptical) then 3-4 sets of a hanging leg lifts/calf raise superset (both to failure) for 2 of the 3 rest days for 4 day programs and take a true rest day 1 day/week. He hits back/chest/shoulders/legs hard enough tin Strongville that I wouldn’t go too crazy in the rest days with weightlifting . Could i suppose do some high reps Zottman curls or triceps pushdowns I guess with some pull-ups/chin-ups/close grip push-ups in a couple supersets (those are just snacks though not real heavy lifting)
Posted on 1/7/23 at 9:54 am to Canuck Tiger
I gotcha. I was actually planning on doing 2 true rest days Wednesday and Sunday besides normal activities and walking the dogs. I like the idea of extended cardio and core and maybe some sort of short body weight circuit
Posted on 1/7/23 at 10:01 am to EyeOfTheFeTiger
quote:
Question for 777 or anyone with experience with using a SSB for squat: did you adjust your training max you used when using it? Feels like it uses slightly different muscles or puts more emphasis on different leg muscles than a regular barbell squat. Just wondering if I used too much weight on Sunday and that’s what caused the tweak Wednesday.
I have a separate TM for my SSB but my shoulder has been bothering me lately so I’ve been using it exclusively for back squats
Posted on 1/7/23 at 1:36 pm to Coach1991
Abs and EASY conditioning only is fine
Posted on 1/7/23 at 3:30 pm to lsu777
The overhead carries and planks hit my rib muscles something special. Tight and a little sore in my chest today. I may be skipping those or dropping the weight next week.
Posted on 1/8/23 at 2:00 pm to FieldEngineer
W2D1 in the books. Squat felt much better after adjusting my TM, thanks for the input fellas
Posted on 1/8/23 at 2:37 pm to EyeOfTheFeTiger
I’m feeling back to normal almost after a recovery day and a rest day. Ready to clang and bang tomorrow :)
Posted on 1/8/23 at 3:10 pm to Canuck Tiger
W2d1 in books after skiing most of the morning.
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