re: Pen and Paper Strength App

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I've been filling out my numbers the night before and just taking a picture of the page. Then all I need in the gym is my phone.

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yea you can do that or just use a pdf app that allows you to write it in on your phone.

I personally like to plan 3-6 months out and print them and get them bound with hard covers between each program and essentially form a book and fill it out.

i do my garage gym, but would do this no matter where i worked out. I prefer teh book method. i take little notes too about if something hurt, was too easy, too hard etc. allows me to go back and review last couple months and make adjustments on the fly if needed or to make sure i prehab something if it hurt the last time i did that exercise.

i did w2d1 of silverback last night. enjoyed it. I will say...silverback has a reputation for being really hard and long...i found strongville was much longer and harder but also better for the same reasons. Seems like strongville was usually more like 7 or 8 sets of squats/bench/deadlifts compared to 4 or 5 in silverback.

also less overall supersets in silverback. not gonna lie i love the heavy carries in both combined with the arm exercises. really feel like it is an awesome combo.




Really hope Aaron comes out with a BroVember program for those that run squatober and deadcemeber. He could make it the perfect bridge where it ramps down squats some and offers some DL variety and frequency but mainly focuses on upper body bro lifts. kind of a bro version of lets pregame i.e. deadcemeber prep. or If he doesnt want to, wish Daniel McKim would as their programming is similar(i think ppsa is superior).

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Curious if you saw any grip strength carry over to your deadlifts? I just started week 2 of elbow meat, really hoping I can start using a double overhand grip on all my DLs once it's over

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Hook grip like a man, baw

Yeah I definitely did. Elbow meat doesn’t program any conventional deads but there are a lot of snatch grip deadlifts in it and these are harder on my grip(in my opinion). I felt significantly stronger on them after the program, and my grip in general feels stronger for all of my pulling.

Some programs call for both.

Chin up= palms toward
Pull up = palms away

I still am getting a weird.. catching? ... feeling in my left lat when I'm doing chins, be them supinated lat pulldowns or assisted machine chins. Don't get it with pronated grip.

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I still am getting a weird.. catching? ... feeling in my left lat when I'm doing chins, be them supinated lat pulldowns or assisted machine chins. Don't get it with pronated grip.

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then do the grip that doesnt hurt honestly.

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Why add it to the max instead of the TM and do you think people should be doing this to the 5/3/1 programs aswell or just PPSA I ask because Jim specifically says to only go up in your TM

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no in the OG book jim says...add to your max then calculate your new training max off of that.

you can do it off the training max, but expect to have to do the whole 5 cycles forward, 3 back thing that jim talks about.

if you are coming back from a layoff or just want to start low, go ahead and add to training max. but if you have been after it a while, that is too fast of a pace.

jim advocates for the 7th week protocol now where you test your max after every 2 cycles essentially.

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And sounds good, noted about Brickhouse haha it is a ton of work. Do you think subbing a run of benchaholic or all I want for Christmas is a big bench would be good there in between Brickhouse and Stacked and jacked?

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Well I will say both bench programs, S&J and Brickhouse are all lots of work. Both bench and Brickhouse are 5 day a week and Aaron says S&J is the hardest ppsa program and I agree. I think you should prolly do something like arm farm again or filling out the hoodie 1, something easier between there or maybe hypertrophy.

Try not to stack 5 day a week programs back to back or any of the back to back with S&J, strongville or period table of thickness. Those are the really hard 4 day programs.

Thanks always love to pick your brain on these topics
Is there any chance you could explain the 7th week protocol I don't really understand how and when to use it even after reading about it