re: Pen and Paper Strength App

So Im restarting finishing up the last 2 days of week 3 of silverback this week and going to we start week 3 starting sunday.

so ill do w3d3 tonight, w3d4 thursday

then restart week 3 and run then run week 4 and wrap up around the 23rd and then the last week of the month i will use as a testing/deload week before the start of squatober.

after that its 12 months straight of upper body work. i already got the order set, everything printed and bound so no changing now. I will not be running deadcember this year, i wont be going out of town much this year so gonna take advantage of being home and go after a bigger bench.

oct- squatober
nov- Arm Farm
dec- all i want for christmas is a big bench
jan- stacked, jacked, & turning heads
feb- pool season 1
march- pool season 2
april- elbow meat
may- filling out the hoodie 1
june- filling out the hoodie 2
july- hypertrophy
aug- benchoholic
sept- periodic table of thickness


i plan on then running squatober and maybe focus on glutes for a couple months but shall see when we get there.

then run brickhouse or even better, strongville.

My son and I just finished arm farm week 1 today. It’s a really well built program and it’s never the superset you think that is going to be tough that’s the hardest. He programs things in such a way that you’re halfway through day 3 and realized your shoulders are destroyed from heavy OHP followed by lat raises, or day 4 that it’s actually forearm grip work that you didn’t recognize that beat you up the worst. We are both loving it though. Lots of new exercises (to me) and an interesting mix of heavy sets and rep work.

yep, honestly best thing about ppsa is that each really only last a month if you want it too. I get bored easy so it helps me stay consistant.

I've been adding weight with the fewer reps. I try to get a weight that on my last set I'm barely getting last rep. I don't know if that's right but it's been working so far.

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But what if the lift goes to fewer reps?

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You're right to add some weight but check your notes on how the lift went with the higher weights. Sometimes I'll challenge myself then to stick with the higher weight when the lift calls for an extra rep or two.

I've got a two-week period between the end of Elbow Meat and Squatober, how would you fill those two weeks in preparation for Squatober?

I purchased strongville yesterday. Definitely looks difficult. I wonder what the reasoning behind an ascending staircase? Does that make a difference in results? Seems like a descending staircase would put the hardest set first and give the lifter motivation for the next lift. “I did this for 5, I can surely do it for 4 this set” instead of “damn that was a hard set of 5, now I have 6”

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I purchased strongville yesterday. Definitely looks difficult. I wonder what the reasoning behind an ascending staircase? Does that make a difference in results? Seems like a descending staircase would put the hardest set first and give the lifter motivation for the next lift. “I did this for 5, I can surely do it for 4 this set” instead of “damn that was a hard set of 5, now I have 6”

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he used that ascending staircase programming last year in squatober and everyone loved it so he put it in strongville too which he released not long after squatober.

i would prolly like a descending staircase, but not gonna lie, i loved the ascending. But i use a lighter TM and just try and stay consistent. The having to get another rep the next set pushed me.

and yes strongville is up there with Stacked and jacked and periodic table on the hard scale. But its very rewarding. Will 100% be running again late next year. I liked it a lot better than silverback.

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Tons of progress during this program. Loved it. Back has always been my least developed. Now I’m feeling muscles in my back that I’ve never felt before.

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seriously if you like silverback.....you need to get strongville, its like silverback on steroids. pretty much same layout and order but more volume and more supersets after main work.

I hate this thread, b/c just when I decide on my next program I read something and start questioning my choice. For now, I think I'm going with Filling Out the Hoodie P2 in Oct.