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re: Pen and Paper Strength App
Posted on 8/13/22 at 2:01 pm to bad93ex
Posted on 8/13/22 at 2:01 pm to bad93ex
quote:
Ok, so it's definitely within the realm of possibility before Xmas.
Yes sir for sure
Gonna write a review on strongville tomorrow or Monday and will post it up. In short though, I loved it.
0
Posted on 8/13/22 at 3:25 pm to lsu777
quote:
What are the goals right now?
I know you started Grasshopper after some time off, but are you planning to go back to crossfit?
Or just want to lift and look better? You still in a deficit
No plans for crossfit right now. Not really missing it.
Still in a deficit, yes.. and just want to lift and look better, yea.
Posted on 8/13/22 at 4:33 pm to Hulkklogan
quote:
Still in a deficit, yes.. and just want to lift and look better, yea.
Up the protein, cut out as much shite from your diet and lift heavy
Posted on 8/13/22 at 4:40 pm to bad93ex
I use the Carbon app for dieting, so got those covered. Just asking about programming once im done with grasshopper in a few weeks
Posted on 8/13/22 at 4:41 pm to Hulkklogan
quote:
Just asking about programming once im done with grasshopper in a few weeks
How man days per week can you lift?
Posted on 8/13/22 at 5:35 pm to bad93ex
Really only can commit to 4 days
Posted on 8/13/22 at 5:55 pm to Hulkklogan
Posted on 8/13/22 at 6:00 pm to Hulkklogan
I'll be honest, I really liked strongville. Lots if squats, deads and tons of pump work, especially upper back work. It is squats 2x, deads 2x though so being in a deficit might not be what you want. It's doable as I did it but it's tough. Workouts will be about 90min.
Silverback is similar but a little less volume overall. I haven't done that yet but start tomorrow.
If you want something a little more pump focused could do either pool season, either filling up the hoodie or arm farm.
Can't go wrong with any of them, but personally I loved strongville. Most of the supersets shouldn't be a problem in commercial gym either as most are barbell and db supersets.
Silverback is similar but a little less volume overall. I haven't done that yet but start tomorrow.
If you want something a little more pump focused could do either pool season, either filling up the hoodie or arm farm.
Can't go wrong with any of them, but personally I loved strongville. Most of the supersets shouldn't be a problem in commercial gym either as most are barbell and db supersets.
Posted on 8/15/22 at 9:20 am to lsu777
Welcome to Strongville Review
Layout- Strongville consist of 4 days. You will bench and press in some form 2x a week on squat days. Deadlift days are combined with chins and rows as your main lifts.
Squat Days are 3 main lifts, then 1 sueprset for triceps or shoulders, then cardio is tricep focused
deadlift day is 1 or 2 mainlifts, then 2 supersets that really focuses on the upper back and rear delts. Cardio is bicep focused
You will get tons of upper back work and arm work in this program. Lots of it.
most supersets are a Barbell exercise combined with DB or 2/3 DB exercise so this program is doable in a commercial gym.
Rep Scheme- So 1 day a week for deadlift/Squat/Bench you will get to do the stairway to heaven rep scheme which is pretty awesome. other days you will straight sets at ascending percentages.
He has it laid out very intellegently where you will add reps at the same % week to week on many of the exercises.
Results- it was only 1 month but i did lose 3 lbs & 1 percent BF. I did feel like i got much stronger and am bumping my traing maxes up heading into silverback. I will find new maxes the week after chrismas and post full inbody scans after that to show progress of rougly 5 months on ppsa programming. I mentioned when i posted the inbody, i was surprised as the mirror showed that i made quite a bit of progress
What I liked- I really liked the rep scheme a ton. I also loved how it hit the arms so hard. I also really liked the heavy carries and overall felt like they helped a ton as far as overall physique look and grip strength
What i did not like- I did not like how long it is. If you are doing the warm up and strictly following the rest times, you will use every bit of 90 min. When you are older with and need to prehab certain things or you are in a garage gym in the summer in South Louisiana....yea be prepared for 2 hours. Sometimes the volume was a little much. For example week 4, day 1 has 7 working sets of squats, 7 for bench, 4 for press....thats a lot of work. w4d4 has 8 sets of deads etc....well all of that volume really had my back acting up some. Just needed to be careful with it.
overall I loved the program and will be running it again when it is cooler outside. Its a bitch running in a garage gym in august, but the program will get you results.
If you are looking for a program to drive strength but still hit lots of bodybuilding work, this one is the ticket. It is longer and is like silverbacks....roided out cousin.
Layout- Strongville consist of 4 days. You will bench and press in some form 2x a week on squat days. Deadlift days are combined with chins and rows as your main lifts.
Squat Days are 3 main lifts, then 1 sueprset for triceps or shoulders, then cardio is tricep focused
deadlift day is 1 or 2 mainlifts, then 2 supersets that really focuses on the upper back and rear delts. Cardio is bicep focused
You will get tons of upper back work and arm work in this program. Lots of it.
most supersets are a Barbell exercise combined with DB or 2/3 DB exercise so this program is doable in a commercial gym.
Rep Scheme- So 1 day a week for deadlift/Squat/Bench you will get to do the stairway to heaven rep scheme which is pretty awesome. other days you will straight sets at ascending percentages.
He has it laid out very intellegently where you will add reps at the same % week to week on many of the exercises.
Results- it was only 1 month but i did lose 3 lbs & 1 percent BF. I did feel like i got much stronger and am bumping my traing maxes up heading into silverback. I will find new maxes the week after chrismas and post full inbody scans after that to show progress of rougly 5 months on ppsa programming. I mentioned when i posted the inbody, i was surprised as the mirror showed that i made quite a bit of progress
What I liked- I really liked the rep scheme a ton. I also loved how it hit the arms so hard. I also really liked the heavy carries and overall felt like they helped a ton as far as overall physique look and grip strength
What i did not like- I did not like how long it is. If you are doing the warm up and strictly following the rest times, you will use every bit of 90 min. When you are older with and need to prehab certain things or you are in a garage gym in the summer in South Louisiana....yea be prepared for 2 hours. Sometimes the volume was a little much. For example week 4, day 1 has 7 working sets of squats, 7 for bench, 4 for press....thats a lot of work. w4d4 has 8 sets of deads etc....well all of that volume really had my back acting up some. Just needed to be careful with it.
overall I loved the program and will be running it again when it is cooler outside. Its a bitch running in a garage gym in august, but the program will get you results.
If you are looking for a program to drive strength but still hit lots of bodybuilding work, this one is the ticket. It is longer and is like silverbacks....roided out cousin.
Posted on 8/15/22 at 9:22 am to lsu777
I'm starting Silverback today. I'm excited for a change. Gonna hit it hard.
Posted on 8/15/22 at 9:58 am to OysterPoBoy
quote:
I'm starting Silverback today. I'm excited for a change. Gonna hit it hard.
i started last night. Was nice to not be 2 hours. Its similar to strongville so already know im gonna really like it.
Posted on 8/15/22 at 11:46 am to lsu777
Starting elbow meat today after a 4 month break from PPSA. Really want to improve my grip strength and my arms could use some beefing up too. I'm starting my calories at maintenance and will add ~50 per week. Should be in a good surplus for squatober and may continue to go up 50 cals per week through the end of the year depending on how things go
This post was edited on 8/15/22 at 11:47 am
Posted on 8/15/22 at 12:31 pm to lsu777
W1D1 for Silverback today. I liked it a lot. Mainly just having a different program to shake things up is what I needed. The first half I was bored during the rest times but once that superset kicked the rest times started flying by. I really liked the cardio section at the end too. Took me right about an hour.
Posted on 8/15/22 at 1:48 pm to lsu777
Is there an intelligent way to incorporate conditioning with Aaron’s programming? I was thinking about using the “Twenty minute aerobic solution” from the Greyskull books.
Btw- I started 5/3/1 Fat loos/prep instead of krypteria you suggested in the greyskull thread. I chose it specifically because I have 8 weeks until I leave town for two weeks and didn’t want stop in the middle of krypteria. I’ve finished all my days in under 45 mins, but squat/dead was right at the time limit. Using 85% Tm. All said, I miss PPSA already .
Btw- I started 5/3/1 Fat loos/prep instead of krypteria you suggested in the greyskull thread. I chose it specifically because I have 8 weeks until I leave town for two weeks and didn’t want stop in the middle of krypteria. I’ve finished all my days in under 45 mins, but squat/dead was right at the time limit. Using 85% Tm. All said, I miss PPSA already .
This post was edited on 8/15/22 at 1:52 pm
Posted on 8/15/22 at 2:46 pm to TheWeatherMan
quote:
Is there an intelligent way to incorporate conditioning with Aaron’s programming? I was thinking about using the “Twenty minute aerobic solution” from the Greyskull books.
Btw- I started 5/3/1 Fat loos/prep instead of krypteria you suggested in the greyskull thread. I chose it specifically because I have 8 weeks until I leave town for two weeks and didn’t want stop in the middle of krypteria. I’ve finished all my days in under 45 mins, but squat/dead was right at the time limit. Using 85% Tm. All said, I miss PPSA already .
he suggest walking everyday for an hour.
do you need specific conditioning or just general gpp?
if its just general gpp the 20 min solution will work but even better would be something like a weighted vest walk daily or the kittlebell mile a couple times a week.
Posted on 8/15/22 at 2:52 pm to lsu777
gpp = general physical preparedness?
If so, yes, that’s all I’m looking for.
What’s a good starting weight for walking with a Vest?
If so, yes, that’s all I’m looking for.
What’s a good starting weight for walking with a Vest?
This post was edited on 8/15/22 at 2:59 pm
Posted on 8/15/22 at 3:04 pm to TheWeatherMan
quote:
gpp = general physical preparedness?
yes
quote:
If so, yes, that’s all I’m looking for.
What’s a good starting weight for walking with a Vest?
start with 20lbs.
i suggest getting a vest that goes up to 80 if you can.
if doing the kettlebell mile, the prescribed weight is 53 lbs for men, 36lbs for women. I absolutely do not suggest starting with that though. Start light with like 15/20lbs and slowly build.
if doing the kettlebell mile, replace the carries that day in the ppsa program with that.
This post was edited on 8/15/22 at 3:05 pm
Posted on 8/15/22 at 6:57 pm to Yeti_Chaser
quote:
Starting elbow meat today after a 4 month break from PPSA.
Same here, not as intense of a program as Pool Season but it is a 5 day lifting schedule.
Posted on 8/15/22 at 10:08 pm to lsu777
If I want to get the most out of this program should I only do the 4 days/wk and nothing else. I had planned on running on 2 of the off days and one day complete rest. I’d like to run to keep up my base but I’m debating doing only the program.
Posted on 8/15/22 at 10:28 pm to OysterPoBoy
quote:
If I want to get the most out of this program should I only do the 4 days/wk and nothing else.
The author recommends walking, running would most likely negate your gains.
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