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1
Posted on 12/2/22 at 3:31 pm to bad93ex
I did W1D2 this morning. Going to knock out day 3 tomorrow after I take a nap.
Morning deer hunt, nap, workout, SEC Championship game, work Christmas party.
Morning deer hunt, nap, workout, SEC Championship game, work Christmas party.
Posted on 12/2/22 at 4:37 pm to tke_swamprat
W1D2...this is kind of like an endurance run & arm farm was a sprint lol
Posted on 12/2/22 at 6:10 pm to jonboy
Couple program related things that I read in advance that might also be useful to others:
1) For the close grip bench presses we are about to do a shitload of aka soul suckers, make sure your form is right:
https://barbend.com/close-grip-bench-press-mistakes/
2) In my basement, I don’t have enough ceiling to do standing OHP so I have to do them seated. If you put your bench on the high incline inside your rack and move your pins/straps to shoulder height, you can do OHP from the pins starting the lift at the bottom and it’s 100x easier than having to unrack from above and behind you. You can also go all the way to failure since you have straps there.
1) For the close grip bench presses we are about to do a shitload of aka soul suckers, make sure your form is right:
https://barbend.com/close-grip-bench-press-mistakes/
2) In my basement, I don’t have enough ceiling to do standing OHP so I have to do them seated. If you put your bench on the high incline inside your rack and move your pins/straps to shoulder height, you can do OHP from the pins starting the lift at the bottom and it’s 100x easier than having to unrack from above and behind you. You can also go all the way to failure since you have straps there.
This post was edited on 12/2/22 at 6:12 pm
Posted on 12/2/22 at 6:37 pm to Canuck Tiger
quote:
1) For the close grip bench presses we are about to do a shitload of aka soul suckers, make sure your form is right:
Thank you for sharing this, I am guilty of gripping the bar way too narrow and I could feel it in my shoulders.
Posted on 12/2/22 at 7:52 pm to FieldEngineer
quote:
Running @ 85%. Should be all better soon. Will knock out some bench and squat sets on Friday to prepare.
Didn’t do shite today. Have body aches for some reason. Will try tomorrow.
Posted on 12/3/22 at 10:22 am to FieldEngineer
As per usual, after a vacation I’ve become a lazy arse. Here it is Saturday and I’m on day 4. I’m such a creature of habit, whether it’s being lazy, working out, good eating, bad eating, etc. If I get off track it’s a struggle to get back on.
Posted on 12/3/22 at 5:36 pm to FieldEngineer
Got a quick workout in. Squat felt weak and wobbly. Bench felt great. Ready for Monday!
Posted on 12/3/22 at 7:32 pm to FieldEngineer
Did anyone max out to set TMs or is everyone just adding 5 lbs to last months 1rm?
Posted on 12/4/22 at 9:17 am to Canuck Tiger
Should we add five pounds even though we didn’t run a bench specific program?
Posted on 12/4/22 at 9:23 am to FieldEngineer
quote:
Should we add five pounds even though we didn’t run a bench specific program?
I haven't added 5 lbs to my bench but I have been rounding up
Posted on 12/4/22 at 10:39 am to bad93ex
I’ve been adding 5 to bench 1rm and 10 to squat or deadlift every month after finishing PPSA programs unless I test maxes. When I did some heavy deadlift singles yesterday, I think I topped out close to a TM (grip was limiting) and it was 20lbs heavier than what I lifted in late Sept when I tested maxes for Squatober. I wasn’t going to increase my deadlift TM this month since this program doesn’t deadlift at all.
I’ll let lsu777 chime in here tho if we should be going up monthly regardless of what program we run. I just assumed all the PPSA programs were built to have you getting progressively stronger.
I’ll let lsu777 chime in here tho if we should be going up monthly regardless of what program we run. I just assumed all the PPSA programs were built to have you getting progressively stronger.
Posted on 12/4/22 at 11:14 am to Canuck Tiger
Day 5 in the books. 205 reps of bench and tricep. I’m dead
Posted on 12/4/22 at 7:17 pm to Canuck Tiger
quote:
I’ve been adding 5 to bench 1rm and 10 to squat or deadlift every month after finishing PPSA programs unless I test maxes. When I did some heavy deadlift singles yesterday, I think I topped out close to a TM (grip was limiting) and it was 20lbs heavier than what I lifted in late Sept when I tested maxes for Squatober. I wasn’t going to increase my deadlift TM this month since this program doesn’t deadlift at all.
I’ll let lsu777 chime in here tho if we should be going up monthly regardless of what program we run. I just assumed all the PPSA programs were built to have you getting progressively stronger.
This is the OG 531 method, add 5 lbs to your upper body true maxes,10 to lower body. I think AA mentioned just adding it to your training maxes
I prefer to true max unless retesting due to specialty program like big bench or squatober
This allows for slow incremental gains that add up and lots of progress before failure. When you do fail I suggest looking back 3 months and using those training maxes
Goal should get 5-6 steps forward minimum, then the 3 steps back, 5-6 forward minimum. Or after every 8 weeks, take a Deload week and test 3-5 lifts and that is it for the week.
Posted on 12/4/22 at 7:19 pm to lsu777
I’m starting tomorrow, spent all weekend at the ball field running between Lafayette and Crowley. Ended up twisting my knee somehow so just gonna wait until tomorrow.
Got to get my diet and prehab in order for the month for sure. I want to start the new year off right and ready to run into fatloss phase. Goal is to get down to 175 by end of July so got about 30 to lose slowly but surely.
Got to get my diet and prehab in order for the month for sure. I want to start the new year off right and ready to run into fatloss phase. Goal is to get down to 175 by end of July so got about 30 to lose slowly but surely.
Posted on 12/4/22 at 7:59 pm to lsu777
quote:
Goal is to get down to 175 by end of July so got about 30 to lose slowly but surely
Are you planning on continuing going hard on PPSA 4/5 days in a caloric deficit or adding a lot of cardio or what? I’ve dropped about that much weight since April with lifting plus calorie/macro tracking and 10-15k steps a day, but I still have prolly 10-12 lbs to lose and feel like I have to make some changes to get there (don’t want to cut calories too much under 10xbw to keep losing).
Posted on 12/4/22 at 8:31 pm to Canuck Tiger
Yes ppsa 4-5 days per week. I’ll push training until I plateau, then move back 3 or 4 months
10 min hard conditioning 2 times per week, easy conditioning everyday plus backwards sled dragging as part of my warm up…at peak
I’ll keep calories high as possible at 1st, put protein around 200g. As I lower cals which don’t want to for as long as possible, I’ll raise protein
I’ll start with just getting 5k steps in plus decent diet for this month. Slowly titration conditioning up as needed and lower calories when I absolutely have to. Gonna use MacroFactor starting new year
10 min hard conditioning 2 times per week, easy conditioning everyday plus backwards sled dragging as part of my warm up…at peak
I’ll keep calories high as possible at 1st, put protein around 200g. As I lower cals which don’t want to for as long as possible, I’ll raise protein
I’ll start with just getting 5k steps in plus decent diet for this month. Slowly titration conditioning up as needed and lower calories when I absolutely have to. Gonna use MacroFactor starting new year
Posted on 12/5/22 at 10:01 am to lsu777
Excited to get started tonight. Planning on running a slight caloric deficit this month to shed some fat. 
Posted on 12/5/22 at 10:36 am to FieldEngineer
The chest focus with a really good arm pump at the end of each day has been great!
Posted on 12/5/22 at 1:55 pm to tke_swamprat
Alright I’m going in day 1. Going to superset the cardio and grip circuit
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