re: Pen and Paper Strength App

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I had day 3 of Strongsville tonight.

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Day 1 of Pool Season in the books as of this morning. Coupled with a much more rigorous diet, I have some high expectations.

Beginning Numbers:

5'8"
176#
22 BF%

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Anyone have experience with the Football programs? I’m thinking ahead for the offseason for my son.

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man they are ok, i think strong and fast AF is better with the speed work being on instagram.

but it honestly depends on your kids expierence and what their weaknesses are. Has he run a linear progression program before? If not thats where he needs to start. If so, what is his strengths, weaknesses, is he slow or is speed one of his strengths. What are his pullup numbers(relative body strength)


biggest thing i can tell you is, have him work on getting 1000 calories in before 9am.


let us know those and we can help. but strong and fast af is a great start for off season training. running that 2-3 times in a row would help a ton.

combine with the lower body focus programs and the football programs like

silver back especially remastered
lets get peachy
brickhouse 1 & 2
the mullet 1 &2
house of the rising buns


reason why i say that is because strong and fast AF really works on power and sprints. should run it about 2-3 times right before the season. The Football programs focus on power but not really speed, just some basic conditioning.

So build the legs and back side, then focus on power and then power/speed if you are wanting to run ppsa programs.

I have met my match. Arm Farm is amazing. Love the super sets.

Farm flex section gets me everyday.

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This may have been answered but do you need to follow the workouts numerically.

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hell no.

so the rules are essentially to make sure adjust Training max as needed as you go along.

so for most people that have good expierence it will look something like this for the % work. Most people with expierence on PPSA programs would be well versed in using a 90% training max, but fell free to use lower too. See image below for Aarons take on the training max.

add 2.5 or 5 lbs on upper body training max monthly
add 5 or 10lbs on lower body training max monthly

for non % work, add 2.5 lbs every time you can

when you cant make the lifts, go back to the training max from 3 months prior or retest the lifts while taking a deload. This is very similar to Wendlers 531 approach of 5 steps forward, 3 back.

Good info but the lifts are numbered for the day. I am thinking of situations in the gym where a squat rack might not be open but a bench is open. Can I jump to lift #3 before doing #1 or #2?

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on lifts, i would say the lifts need to be comleted in order for best results. but as aaron preaches, main thing is consistant work. if you have to switch it up, its not ideal, but just get the work in consistently.

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Thats what I figured, the way he has the lifts in the day laid out it works out really well. It's just a pain in the arse sometimes with all of the extra traffic (which is great btw since they're young kids) in the gym making equipment scarce.

Side note: Trying to decide on my next program which will need to be a 5-day training program, it's between Elbow Meat, Brick House or Dr. Jacked.

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Specific arm mass...elbow meat

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This is the route I will go since I will be partaking in Squatober this year

Week 1 of Pool Season is in the books.

Big pump Friday

Is

No

Joke

I'm debating on Squatober as well, Since I have a BJJ competition halfway through the month. I don't know how it will factor in to my training and having to cut a few pounds. I'm about to start Week 2 of Silverback and I really like it. I think September will be House of the Rising Buns, but I'm not positive about that one.