re: Pen and Paper Strength App

quote:

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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

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pretty simple, on page 20 of forever


if treating it as a training max test
work up to your training max and perfrom an amrap with it. shooting for the following

if training max is 90%-3 reps, 85%- 5 reps. We are shooting for a PR here.

we do not adjust the training max though even if you can do 10+ so long as you were making progress. just stay the course. Its just a simple way to set a PR. now if you do less than the above reps, lower the training max.




if using as a deload week
work up to 1 rep with your training max and you are done. thats it for the week.



if using as a pr test

essentially the same as the training max test week.




he lays it all out on pages 20-23 in forever.


now in relation to PPSA, i suggest you do the training max test if you are needing a deload week. that would be all you do that day. i suggest combining bench/squat & deads/press and seeing what you can do with the trianing max. so long as everytime you do this you are setting a Rep Record than stay the course. Hit a plateau and you either need to lower the TM and focus on performing the reps with absolute speed or if stuck doing the TM for like 12+ reps....raise the TM.