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re: H&F Program Party- All I Want for Christmas is a Big Bench
Posted on 12/28/22 at 2:59 pm to jonboy
Posted on 12/28/22 at 2:59 pm to jonboy
W4d3 done: 90% bench felt not that challenging tbh I think I might be stronger. Finally really getting the hang of Pendlay rows; gonna miss them moving forward. 5 sets of close grip bench 21s felt great after benching heavy. After a month of grip work I wonder if my deadlift doesn’t improve purely from that.
1
Posted on 12/28/22 at 3:06 pm to Canuck Tiger
Hit 305 yesterday. Felt a tweak in my upper back. Stopped it there. Had my wife spotting me. May tackle it again in a few days if my back feels fine.
Posted on 12/28/22 at 3:43 pm to tke_swamprat
What was your previous max? 305 would be a good lift for me :)
Posted on 12/28/22 at 3:51 pm to Canuck Tiger
No clue. Never really maxed out bench. I was using 275 to do all my calculations.
Posted on 12/28/22 at 4:28 pm to tke_swamprat
305 is a badass increase then!
Posted on 12/28/22 at 5:15 pm to Canuck Tiger
In the middle of W4D3 and just hit a weight PR on bench. (I’m using a training max based off estimated 1RM.)
W4D3 done. Good workout!
W4D3 done. Good workout!
This post was edited on 12/28/22 at 5:59 pm
Posted on 12/29/22 at 6:17 pm to FieldEngineer
Gotta skip today and possibly tomorrow. Feeling a bit sick. 
Will probably try a PR day on Saturday. This has been an awesome program, but 90ish minute workouts five days a week is very tough.
Will probably try a PR day on Saturday. This has been an awesome program, but 90ish minute workouts five days a week is very tough.
Posted on 12/29/22 at 6:22 pm to FieldEngineer
I felt strong as hell today. Did 12 deep slow reps at 70% on back squat for the last set instead of 8, which if I plug into strength level would equal my PR. Also hit a PR for 6 reps on OHP and added 5lbs to the dbs I alternating curled. I think this program may have been my favorite PPSA out of arm farm, squatober, and big bench.
//edit: Being strong could also relate to this being the first month in a while I haven't lost much weight lol
//edit: Being strong could also relate to this being the first month in a while I haven't lost much weight lol
This post was edited on 12/29/22 at 7:29 pm
Posted on 12/30/22 at 2:15 pm to Canuck Tiger
I may be the only person still running this program, but I finished it today. I went heavier on the skullcrushers than I normally do and they kicked my arse. I’ll max out Sunday I think; may test my deadlift as well after all this month’s rowing and grip work.
Posted on 12/30/22 at 2:41 pm to Canuck Tiger
Well would have loved to have finished up with you, but couldn’t make it. 
Posted on 12/30/22 at 2:56 pm to lsu777
This definitely was my favorite PPSA program so far. I highly recommend it; moreso for all the rows/lat/shoulder/grip work than the benching
Posted on 12/30/22 at 4:24 pm to Canuck Tiger
I loved it too, this was a bad week for me. Feeling better and will test new max tomorrow.
Posted on 12/30/22 at 4:36 pm to FieldEngineer
The bench/squat/OHP combo for Tuesdays and Thursdays was awesome and will continue in Strongville all January.
Posted on 12/30/22 at 8:39 pm to Canuck Tiger
W4 Day 1 finished. I feel like crap with a sinus headache, ears are pounding but I gutted through.
Posted on 12/31/22 at 4:30 pm to jonboy
PR day!
Previous estimated 1RM was 196. Used 185 as my training max this month. 167.5 for two was my previous actual max, which I did last week. Testing plan was to work up to 175 and go for reps to avoid injury.
Bench Press (Barbell)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 95 lb × 3
Set 3: 110 lb × 3
Set 4: 135 lb × 3
Set 5: 150 lb × 1
Set 6: 170 lb × 1
Set 7: 175 lb × 6
New estimated 1RM is 203. I know it’s puny compared to folks here, but I’m a fairly new lifter in my 40s, so I’m thrilled with this.
Previous estimated 1RM was 196. Used 185 as my training max this month. 167.5 for two was my previous actual max, which I did last week. Testing plan was to work up to 175 and go for reps to avoid injury.
Bench Press (Barbell)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 95 lb × 3
Set 3: 110 lb × 3
Set 4: 135 lb × 3
Set 5: 150 lb × 1
Set 6: 170 lb × 1
Set 7: 175 lb × 6
New estimated 1RM is 203. I know it’s puny compared to folks here, but I’m a fairly new lifter in my 40s, so I’m thrilled with this.
This post was edited on 12/31/22 at 4:32 pm
Posted on 12/31/22 at 10:08 pm to FieldEngineer
That’s great progress!!
Posted on 12/31/22 at 11:28 pm to FieldEngineer
Awesome job!!
Posted on 1/1/23 at 4:01 pm to lsu777
Me and son maxed out today.
19 y/o Son (150 lbs) prior max 165; new max 180
49 y/o Me (190 lbs) prior max 270; new max 280
In my case the old PR when I did 270 wasn’t totally legit whereas today it was a full clean slow solid lift. I failed on 285 though 2x both times barely.
We also deadlifted to test maxes prior to Strongville and went up even more on deadlifts than bench. All that grip and back work was clutch.
19 y/o Son (150 lbs) prior max 165; new max 180
49 y/o Me (190 lbs) prior max 270; new max 280
In my case the old PR when I did 270 wasn’t totally legit whereas today it was a full clean slow solid lift. I failed on 285 though 2x both times barely.
We also deadlifted to test maxes prior to Strongville and went up even more on deadlifts than bench. All that grip and back work was clutch.
Posted on 1/1/23 at 5:12 pm to Canuck Tiger
Nice job PR! I had bought this one as well back before deadcember got going, seems worthwhile
Posted on 1/1/23 at 5:44 pm to lofty
I really liked it; it was pretty long workouts for a 5 day program though.
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