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re: Pen and Paper Strength App
Posted on 8/5/26 at 7:10 pm to Bleed P&G
Posted on 8/5/26 at 7:10 pm to Bleed P&G
Just do a DB shoulder press, and if you're feeling like you want to do some more, side lateral raises. Together they should hit the same muscles as an Arnold press, DB shoulder press gets you most of the way there.
1
Posted on 8/10/26 at 2:32 pm to Ruckingisthewaytogo
started over on arm today again.
also hit 190 on the dot boys.
also hit 190 on the dot boys.
Posted on 8/10/26 at 7:23 pm to lsu777
Summer stacked 2 day one for me. I worked out my my son when I visited him last week and hit 349x3 on the gyms supine press. So just need to drop 20-30 lbs but the strength is still there
Posted on 8/11/26 at 12:46 pm to Canuck Tiger
Jumping on this train in a few weeks after I finish a big backpacking trip.
I’ve spent most of 2026 focused on long backpacking trips (~300 mile thru-hikes). Because of this, I haven’t done much barbell work since Feb/March (KB focus instead).
I’ve been lifting for 10+ years, but always for outdoor objectives (mountaineering, thru-hikes, etc). Lots of barbell experience, heavy emphasis on CrossFit the last few years.
I’ve never done a strength/mass focused phase, so want to use PPSA for this and put on some weight before going back to the backpacking/mountaineering world in Spring 2027.
I’m thinking;
- Run Grasshopper to reintroduce the barbell after 800+ miles backpacking & sport specific training
- Run Strongville after
- Start of 2027, run a 3rd PPSA program along with ~3 days a week of running, before going back to my mountain athlete style training
Goal is for ~5 months to add strength and put on some mass, before getting back into more endurance focused work.
Thoughts? Any better progression recommended?
I’ve spent most of 2026 focused on long backpacking trips (~300 mile thru-hikes). Because of this, I haven’t done much barbell work since Feb/March (KB focus instead).
I’ve been lifting for 10+ years, but always for outdoor objectives (mountaineering, thru-hikes, etc). Lots of barbell experience, heavy emphasis on CrossFit the last few years.
I’ve never done a strength/mass focused phase, so want to use PPSA for this and put on some weight before going back to the backpacking/mountaineering world in Spring 2027.
I’m thinking;
- Run Grasshopper to reintroduce the barbell after 800+ miles backpacking & sport specific training
- Run Strongville after
- Start of 2027, run a 3rd PPSA program along with ~3 days a week of running, before going back to my mountain athlete style training
Goal is for ~5 months to add strength and put on some mass, before getting back into more endurance focused work.
Thoughts? Any better progression recommended?
Posted on 8/11/26 at 1:09 pm to Lawyers_Guns_Money
quote:
Run Grasshopper to reintroduce the barbell after 800+ miles backpacking & sport specific training
- Run Strongville after
man thats a tough tough jump. strongville is hard AF. i would recommend running a little easier program than that as your second one. something like filling out the hoodie, pool season or arm farm
strongville is a sneaky hard bastard with all the carries
Posted on 8/11/26 at 1:12 pm to lsu777
quote:
man thats a tough tough jump. strongville is hard AF. i would recommend running a little easier program than that as your second one. something like filling out the hoodie, pool season or arm farm
strongville is a sneaky hard bastard with all the carries
Thanks! What about Silverback?
Only hesitancy on the ones you recommended are the upper body focus, lower body is super important to me given my goals.
But maybe I am overthinking it?
Posted on 8/11/26 at 2:17 pm to lsu777
quote:
man thats a tough tough jump. strongville is hard AF. i would recommend running a little easier program than that as your second one. something like filling out the hoodie, pool season or arm farm
strongville is a sneaky hard bastard with all the carries
Strongville is a beast. I am half way through right now. These rep ladders are bringing me to the point of failure on the last set each time.
Anyone doing squatober?
Posted on 8/11/26 at 2:27 pm to Lawyers_Guns_Money
Silverback is lower volume but slightly heavier and less farmer walks. Still has bench/squat/OHP 2x a week and deadlift variations 2x a week tho which is a lot.
Posted on 8/12/26 at 7:45 am to Lawyers_Guns_Money
quote:
Thanks! What about Silverback?
Only hesitancy on the ones you recommended are the upper body focus, lower body is super important to me given my goals.
But maybe I am overthinking it?
silverback is intense but not the volume of strongville. it would be a good choice. then do strongville after but strongville is a mother
if you want lower body focus, the two glute programs, lets get peachy and house of the rising buns are great programs for that. tougher than you think for sure.
Posted on 8/12/26 at 9:00 am to lsu777
quote:
silverback is intense but not the volume of strongville. it would be a good choice. then do strongville after but strongville is a mother
if you want lower body focus, the two glute programs, lets get peachy and house of the rising buns are great programs for that. tougher than you think for sure.
What about Brickhouse? It has a lower every day, and carries every other.
Posted on 8/12/26 at 9:37 am to bamaguy17
I haven’t run it but it looks pretty gnarly. His programs are intelligently load balanced, but I’ve found as I get older I can run a push/pull/leg/rest and recover okay, and I can do squatober or benchuary programs where the rest of the workout is pretty easy/short. But if he’s hitting a mix of parts every day in the 4 or 5 day programs at some point I run out of gas on the accessories and it’s not really doing much for me.
I have run strongville and silverback and enjoyed them, though. I also liked 70s big and mass that lasts a lot. I do minimal cardio outside of walking 10k steps/day however
I have run strongville and silverback and enjoyed them, though. I also liked 70s big and mass that lasts a lot. I do minimal cardio outside of walking 10k steps/day however
Posted on 8/12/26 at 9:38 am to lsu777
quote:
if you want lower body focus, the two glute programs, lets get peachy and house of the rising buns are great programs for that. tougher than you think for sure.
We ran peachy as a program party on here once and I think it was maybe the hardest program we ran. 4 day full body was no joke
Posted on 8/12/26 at 10:05 am to bamaguy17
quote:
What about Brickhouse? It has a lower every day, and carries every other.
yea brickhouse is great choice too
as are all the squatober plans and the squatober prep plans. The DB programs are as well
Posted on 8/12/26 at 10:37 am to lsu777
Thanks for all the feedback guys.
Gonna start with Grasshopper once I recover from this thru-hike, then I will see what direction I want to head (I am thinking pool party -> silverback -> strongville).
Gonna start with Grasshopper once I recover from this thru-hike, then I will see what direction I want to head (I am thinking pool party -> silverback -> strongville).
Posted on 8/12/26 at 12:54 pm to Canuck Tiger
quote:
I haven’t run it but it looks pretty gnarly
I ran it several years ago at 40ish years old. I didn’t think it was too much and my deadlift really did well with it. No way can I pull off 5 days a week nowadays with my schedule.
Posted on 8/12/26 at 7:49 pm to Lawyers_Guns_Money
Grasshopper is good, just another thought you could run DB Strength/DB Strength 2. The first one hits legs pretty well with a good balance of push and pull for the upper body. Depending on which programs you have I would suggest you take a look at the Mullet 1/2 and also the Squatober prep programs. I'm running the Prequel, but Strongville is really good. You could run something like this as well. Grasshopper -> The Mullet 2 - DB Strength 1 or 2 -> Strongville and maybe repeat Strongville again. Would be a pretty good run.
Posted on 8/13/26 at 10:10 am to Ruckingisthewaytogo
First summer stacked 2 leg day got me. Didn’t look that bad on paper but my glutes and hamstrings and quads are sore today. Prolly was the 2 weeks off lifting I guess.
Posted on 8/24/26 at 9:03 am to Canuck Tiger
Wish AA would drop another athletic development program. I've taken a couple of months off of PPSA doing Will Ratelle's Hoss programming. Might run Sport Strength for the next few months while the weather is still good for field runs
Posted on 8/28/26 at 6:43 am to biggles1883
Pool Season 2 in the books. Love running PS1 and 2 back to back, always get serious results. Deadlift is as high as it’s ever been 
Taking a week off for a trip to Montana then thinking about trying Hyper-Trophy
Taking a week off for a trip to Montana then thinking about trying Hyper-Trophy
Posted on 8/28/26 at 8:42 am to cfish140
Finished Welcome to Strongville. Longest workouts timewise from PPSA I have done so far. I enjoyed it and definitely gained strength. I think I may do the prequel and get ready for Squatober. Figure I've got 32ish days to get 24 workouts in for the Prequel and will get in what I can before October.
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