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

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I’m feeling back to normal almost after a recovery day and a rest day. Ready to clang and bang tomorrow :)

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I was hoping to see some of you guys chime in to say that the soreness was terrible all weekend. Guess it's just me.

Did you do deadcember? I suspect the deads got me. Have hardly done any for months now.

Alright, starting my first day tomorrow! Looking through day 1 week 1, and I have a question about the lifts that don’t give specified percentages.

When it says 4 sets of 5 reps of OH Press, do I do the same weight for each set or escalating or pyramid or what?

Excited to kick this off!

Literally felt like I was dying. Better now, but holy shite that was a rough weekend.

No rules on those. Increase if you need to, or decrease. Get the reps/sets in though. Don’t pick a weight you can’t complete.

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When it says 4 sets of 5 reps of OH Press

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Do a weight that you can get 5 reps. Write it down. Next time you can go back and see what you did and if you need to go up. A lot of times next week he’ll say 4 sets of 6 and you use the same weight.

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W2D1 took me forever. Like 90 minutes.

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i finshed w2d1 last night. it did seem to take a long time but got to think you have 6 sets of squats, 6 of bench plus 5 of press. thats 17 sets of main lifts so expected to take a while.

everything was pretty easy. the last 2 reps on the last stair of squats was decent. press was still not the easiest but kind of expected for me as I am in a caloric deficiet and pres responds in line to that ime.

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I was filling out my numbers and thinking it didn’t look like a long workout. I guess it’s deceiving.

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not sure if its really that long, its just that you have 12 sets at 3 min rest plus time between exercises and that is after warm up

then you have 5 sets of press which is 2 min rest min between

so between those, you looking at

warm-up- 8-10 min
squats- 20 min
bench- 20 min
press- 12 min

so absolute min is 1 hour just for the first 3 exercises, minimum.

thats if you are going really fast station to station in a commercial gym and dont have to wait any or if in a home gym.

then you have the close grip bench and farmers carry which again takes a decent amount of time as its 4 sets this week.

luckily cardio is just pushdowns





i will say...i really feel like i have a lot of momentum right now. i know i keep saying many of us need to take time away from the barbell but Ill be honest, if things keep going like they are and i keep feeling like i am with nothing hurting...i may just stay the course with ppas through lent and then maybe go to a db program after.

thinking many will knock out superset in 3 weeks and then move to pump city 4 days a week and run that the 6 weeks of lent, but we can all decide that as it gets closer.

Knocked out W1D1!

Solid workout. No one set or rep was ever super challenging but a lot more total volume than I’m used to so felt that in the end. Squats, bench, and OH press all in the same day is def not something I’m used to.

I’d imagine I’ll sorta feel it tomorrow and then will really feel it Wednesday as I never do squats and deadlifts back to back.

Looking forward to the total program!

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what do you mean? I see you post that often and I'm not sure what you mean.

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in general most people, especially those that have been lifting 3 years plus, are best served spending 12 weeks a year minimum doing programs that dont involve the barbell. just for joint/ligament/tendon wear and tear and spinal compression

you dont stop lifting, you just dont have the barbell in the program and you focus on relative strength

example

squats--> goblet squats, landmine squats, or belt squats...essentially focusing on lifts that do not cause spinal compression. add in some db RDLs, ghr, nordics, reverse hypers

lunges--> move to db variations like RFESS, reverse lunges, Crossack squats, KOT lunges, steups, etc. all versions of unilateral work

bench--> db bench, ring pushups, uni lateral work so 1 arm bench, db bench on bose ball, floor press with dbs etc. essentially main focus should be exercises that allows for free scap movement as much as possible


barbell rows--> replaced with db rows, ring rows, cable rows

just in general a 12 week focus on relative strength, prehab/rehab for the spine, shoulders, knees, elbows.

almost like a year reset to allow things to heal.

Joe defranco has talked about it a bunch and Jim Smith who is his business partner also has the ageless athlete programs where he discusses it a bunch

here is some links to Joes podcast where he talks about it(and Joe is the perfect person to talk about this since he is considered the meatheads of all meatheads but also one of the best coaches in the world)

10 laws of training longevity revisted

why i ditched the barbell for 12 weeks


10 commandments of training longevity and relative strength standards