re: Pen and Paper Strength App

How many of y’all have run Filling Out the Hoodie 2? I bought it the same time I bought Arm Farm and am planning to start it next week after finishing Arm Farm tomorrow. Haven’t run a 5 day program in a bit but the layout looks interesting. Also the same body part supersets look like they will be killer

By the 4th workout of the week my upper body is trashed from arm farm. The weights go down big time trying to hit the volume.

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This guidance isn’t in every PPSA program but it probably should be :)

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I’ve never seen that before. I like it.

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He has 2_2_2_2_...I'm used to doing 4 sets of 15 not weighted. Should I add weight and reduce reps, or just go with my higher reps/set?

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Add weight if you need it. That's 4 sets of 2 reps of slow, strict chins. Very slow up, and very slow down. Before PPSA I would've said I could do sets of 10 easily, the slow strict chins, I barely could do 5.

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And with super set, I just go right into the second exercise with no rest, correct?

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Yes that is correct. Do all exercises in a superset or a giant set (3 or more different exercises) and then rest the prescribed time.

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So to be clear, take for instance dead lift:
60% (5) - change wt. no rest 65%(5) change wt. no rest 70%(5) rest 2 min, on to next lift? or rest 2 min between each set of 5? on the same lift?

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ok if it doesnt say super set you rest between sets. you are overthinking it

so deadlifts like on day 1

set 1@60%
rest 2 min
set 2@65%
rest 2 min
set 3@70%
rest 2 min

move to bench- repeat the 4 sets same way
then bent over rows, then front squats

rest 2 min between all sets

then go to the cardio where you will superset the 2 exercsises with no rest between them. after you do 1 set of curls and 1 of pushups, you rest, 2 min and repeat.

first 4 weeks will be exactly like that. do all the big 4 strength exercises like i described. do a set, rest 2 min, repeat.

for chins, you can add weight, but these need to be extremely strict, either in a hollow hold or arch hold. you will do about 3 count up, pause at the top for 2 count and 5 count down until dead hang. you touch your chest to the bar, not get chin above. very very strict. if you can add weight, do so, but start with making sure you can do the above. the way down should seem very very very slow and almost an eternity.

Currently halfway through week 2 of Stacked, Jacked, and Turning Heads. This one is brutal in the best way. Extremely high in volume and demanding but I already feel like I look a little bigger and I am enjoying the program so far! Will post results after. Thinking of running 21 to party or jacked up joker after as an easier change of pace before going into periodic table of thickness!

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Currently halfway through week 2 of Stacked, Jacked, and Turning Heads. This one is brutal in the best way. Extremely high in volume and demanding but I already feel like I look a little bigger and I am enjoying the program so far! Will post results after. Thinking of running 21 to party or jacked up joker after as an easier change of pace before going into periodic table of thickness!

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you are in for a hell of a 3 month ride then. S&J is the hardest ppsa program with periodic table of thickness prolly 2nd.

if i may make a suggestion, if you like those, run like this for next 6 months


S&J
jacked up joker
periodic table of thickness
21 to party
strongville
arm farm


great mix of hard strength training with a mix of good old fashion pump training.

That’s pretty similar to what I was planning! Thank you for the suggestion, I think that’s more or less exactly how I will run it. Periodic table of thickness looks scary haha but that kind of intrigues me. I have a feeling if I run things in the order you suggested my arms, shoulders, and upper back will be in another solar system. 21 to party and jacked up joker seem to be less volume but lots of love is given to those areas. I’m pumped to say the least, I plan on giving a review for each in here.

777 (and others) - could use your input. Last few months I’ve run: Pregame, Squatober, and ArmFarm. Been off for 2 weeks with work travel and looking to jump back into something. I’m taking my family to Florida the last week of January/first week of February, so I’ve got 6 weeks to hit it hard before being at the beach.

Suggestions on something to run? 4 days/week probably works best for me. I thought about picking up Bench for Christmas with you guys, but I’m already so far behind. Was thinking maybe Pool Season 1 or 2 based on some advice in this thread