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Started By
Message
re: january program party vote
Posted on 12/20/22 at 8:47 am to EyeOfTheFeTiger
Posted on 12/20/22 at 8:47 am to EyeOfTheFeTiger
so looking more and more like strongville & looking like Superset or pump city will be on the board for Feb. Ill put another thread up in jan though to make it official
1
Posted on 12/20/22 at 8:56 am to lsu777
I'll do strongville
Posted on 12/20/22 at 9:22 am to lsu777
Let’s do arm farm
Posted on 12/20/22 at 11:53 am to Oakenshield
Yall starting a calorie deficit with strongville?
Posted on 12/20/22 at 12:29 pm to lofty
quote:
Yall starting a calorie deficit with strongville?
i am, just gonna keep the 90% training max. May lower it over time but im not gonna be in a big caloric deficit. very light to start with.
gonna start with the leangain reccommended macros(-500 kcals, 50% protein)
This post was edited on 12/20/22 at 12:36 pm
Posted on 12/21/22 at 9:50 am to lsu777
Strongville then Superset would be a strong way to get the year started
Just have to get those macros cleaned up. All these work meals and sweets around the office are killing me.
Just have to get those macros cleaned up. All these work meals and sweets around the office are killing me.
Posted on 12/21/22 at 11:44 am to Trailer Trash
I’ve been running PPSA programs since Sept1 in a modest deficit: Arm Farm/Squatober/Arm Farm/Big Bench. I’m down 11 lbs in that time, and my 1RMs have all been going up 5-10lbs a month (except squatober where I put 40 on my squat) just like prescribed. I used 95% TMs for Nov and Dec and have been fine. This month I also added 30-40 min of elliptical a day to try and get my cardio in without going outside for walks (it’s -40 right now outside frick a 10,000 step challenge).
I don’t think these programs are THAT hard to worry about being conservative on filling in blanks (I go for PRs every day) or %s on main lifts. Even in a 1lb/week ish deficit.
Even while losing weight, I feel like I am recomping in my back and chest this month, that I had some significant glute/quad gains in squatober, and my forearms are obviously getting bigger from arm farm and grip circuits.
I don’t think these programs are THAT hard to worry about being conservative on filling in blanks (I go for PRs every day) or %s on main lifts. Even in a 1lb/week ish deficit.
Even while losing weight, I feel like I am recomping in my back and chest this month, that I had some significant glute/quad gains in squatober, and my forearms are obviously getting bigger from arm farm and grip circuits.
This post was edited on 12/21/22 at 11:46 am
Posted on 12/22/22 at 9:35 am to Canuck Tiger
thats awesome results Canuck.
I wanted to lose or stay flat but ended up about 3-5lbs after two months of Arm Farm then squatober. Of course I ate trash and drank too much. I am going to get serious about getting leaner and stronger next year. Will take some lifestyle changes but it is about time for that anyway.
I wanted to lose or stay flat but ended up about 3-5lbs after two months of Arm Farm then squatober. Of course I ate trash and drank too much. I am going to get serious about getting leaner and stronger next year. Will take some lifestyle changes but it is about time for that anyway.
Posted on 12/22/22 at 9:56 am to Trailer Trash
I am seriously considering doing a dry January this year; a couple craft beers most nights is the only thing holding me back from being super healthy. I’m taking exercise serious enough to see serious results, but still not quite getting there even when I am tracking the calories in MFP.
An extra 3-5 lbs isn’t too bad to deal with. Last year I naively thought I’d bulk and get strong over winter holidays and it was awesome AF eating everything I wanted and drinking nog all the time. However it turns out you get fat AF as well. My goal this year was to NOT do that again so I can get out of a deficit at some point in 2023.
An extra 3-5 lbs isn’t too bad to deal with. Last year I naively thought I’d bulk and get strong over winter holidays and it was awesome AF eating everything I wanted and drinking nog all the time. However it turns out you get fat AF as well. My goal this year was to NOT do that again so I can get out of a deficit at some point in 2023.
Posted on 12/22/22 at 10:55 am to Canuck Tiger
I’ll probably be joining for dry January after the bowl game.
Been having some pain in the forearm just above the inside of the elbow. Will probably have to modify some stuff in strongville. Do y’all think using the safety bar for squats or doing hack squat machine would be a better substitute for back squat? Both front and back squat are aggravating that injury
Been having some pain in the forearm just above the inside of the elbow. Will probably have to modify some stuff in strongville. Do y’all think using the safety bar for squats or doing hack squat machine would be a better substitute for back squat? Both front and back squat are aggravating that injury
Posted on 12/22/22 at 2:11 pm to EyeOfTheFeTiger
Ssb squat
I will be doing the same, I been limping along lately. Getting flare up of shoulder tendinitis from all the benching. Doesn’t hurt during but does after and last night was really bad.
I will be doing the same, I been limping along lately. Getting flare up of shoulder tendinitis from all the benching. Doesn’t hurt during but does after and last night was really bad.
Posted on 12/22/22 at 2:32 pm to lsu777
I guess I’m lucky so far. Nothing hurts except the constant pec soreness. Some small muscles in my upper abdomen also seem like they’ve been getting a little worked over.
Really enjoying these programs! I can absolutely see the results in the mirror. Gonna have to do an InBody scan soon.
Really enjoying these programs! I can absolutely see the results in the mirror. Gonna have to do an InBody scan soon.
Posted on 12/22/22 at 5:25 pm to FieldEngineer
I’m getting the frick out of the frozen tundra of Canada for Feb and booked an airbnb in S Padre Island that has a fully equipped Cybex gym. Either Supersetting full body workouts or running PPL would work out perfectly with that (maybe not exactly the PPSA workouts but should be good enough).
Today was the first day I started to notice a bit of creakiness in the shoulders, elbows, and wrists. The weekend rest will be necessary before week 4 I guess.
Today was the first day I started to notice a bit of creakiness in the shoulders, elbows, and wrists. The weekend rest will be necessary before week 4 I guess.
Posted on 12/27/22 at 1:29 pm to Canuck Tiger
ok So voting is now closed.
Jan- Strongville
Feb- Superset
and i will post up an alternative program for lent as a challenge that is really for people who need to take a break from the barbell grind to give joints a rest. It will have everything laid out including specific diet, program and cardio.
Jan- Strongville
Feb- Superset
and i will post up an alternative program for lent as a challenge that is really for people who need to take a break from the barbell grind to give joints a rest. It will have everything laid out including specific diet, program and cardio.
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