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Started By
Message
2
Posted on 12/12/22 at 8:54 am to tunechi
Grasshopper
Posted on 12/12/22 at 8:59 am to The Easter Bunny
quote:
I’m taking my family to Florida the last week of January/first week of February
quote:
The Easter Bunny
Smart to get that in before your busy season.
Posted on 12/12/22 at 9:23 am to tunechi
Grasshopper
Posted on 12/12/22 at 9:24 am to The Easter Bunny
Try superset, run 4 days per week, will take you the full 6 weeks
Posted on 12/12/22 at 10:13 pm to lsu777
Thanks!
Posted on 12/26/22 at 5:07 pm to The Easter Bunny
My PPSA journey for 2022.
Background: August 2021 I was weighing about 213 (6 ft tall). I was 39 yo at the time. I’m busy with work, busy with family and kids but had been doing basic garage gym stuff with 2 sets of dumbbells (30/40). Also doing a ton of weighted push ups….like 400-500/week. That August I set a goal of reaching the 1000 lbs club (bench/squat/deadlift) before I turned 40 (November 2022). I needed a goal to go after.
January 2022 is when I got my home power rack set up. I have previous post describing my set up but I could not be happier with it. I used 90% 1 RMx as training max and for those months I did not test I generally added 5 lbs to bench/squat and 10 lbs for deadlift to the following months program. I also prefer 3 day programs as it’s better for my work/life schedule.
Initial numbers 1 RMx
B: 250
S: 225
D: 225
- I only actually tested for bench. The squat and deadlift I estimated and wanted to start low and slow.
February- Oak tree
March- Seesaw
March:
B: 270
S: 260
D: 300
April- Seesaw
May- Turnt up
June- Seesaw
July- Seesaw
July
B: 300
S: 305
D: 340
August- Seesaw
September- Turnt up remastered
October- SJTH
November- SJTH
November:
B: 310
S: 310
D: 400
December- SJTH
You can see I really liked seesaw. I am really loving SJTH. Days 1/3 are completely exhausting but I find it is almost cleansing not only physically but also mentally.
Currently I weigh 208ish. I definitely need to be better with diet and can shed some dad bod weight but overall I have clearly gained strength while dropping some weight. I also ruck and do interval runs when I can during the week which is usually twice.
I wanted to post my progress bc I know others are looking for a plan to follow. I can’t speak more highly of the PPSA programs. It has been life changing for the better. I’m looking to get superset and periodic table to add to the mix in 2023.
Background: August 2021 I was weighing about 213 (6 ft tall). I was 39 yo at the time. I’m busy with work, busy with family and kids but had been doing basic garage gym stuff with 2 sets of dumbbells (30/40). Also doing a ton of weighted push ups….like 400-500/week. That August I set a goal of reaching the 1000 lbs club (bench/squat/deadlift) before I turned 40 (November 2022). I needed a goal to go after.
January 2022 is when I got my home power rack set up. I have previous post describing my set up but I could not be happier with it. I used 90% 1 RMx as training max and for those months I did not test I generally added 5 lbs to bench/squat and 10 lbs for deadlift to the following months program. I also prefer 3 day programs as it’s better for my work/life schedule.
Initial numbers 1 RMx
B: 250
S: 225
D: 225
- I only actually tested for bench. The squat and deadlift I estimated and wanted to start low and slow.
February- Oak tree
March- Seesaw
March:
B: 270
S: 260
D: 300
April- Seesaw
May- Turnt up
June- Seesaw
July- Seesaw
July
B: 300
S: 305
D: 340
August- Seesaw
September- Turnt up remastered
October- SJTH
November- SJTH
November:
B: 310
S: 310
D: 400
December- SJTH
You can see I really liked seesaw. I am really loving SJTH. Days 1/3 are completely exhausting but I find it is almost cleansing not only physically but also mentally.
Currently I weigh 208ish. I definitely need to be better with diet and can shed some dad bod weight but overall I have clearly gained strength while dropping some weight. I also ruck and do interval runs when I can during the week which is usually twice.
I wanted to post my progress bc I know others are looking for a plan to follow. I can’t speak more highly of the PPSA programs. It has been life changing for the better. I’m looking to get superset and periodic table to add to the mix in 2023.
Posted on 12/26/22 at 8:41 pm to Ivor Lewis
Awesome man, really really awesome. Looks like you have had amazing results.
Throw some strongville in there too some.
Throw some strongville in there too some.
Posted on 12/26/22 at 11:01 pm to lsu777
quote:
Throw some strongville in there too some.
January seems like a perfect time
Posted on 12/30/22 at 3:35 pm to Norle19
Finished SJTH last week and can easily see why it’s considered the toughest plan. Was brutal throughout but I definitely feel like I made some nice gains and it has set me up for future success. Decided to start All I Want For Christmas is a Big Bench on Christmas Day as I want a big bench and it felt fitting. Week 1 went great, program is tough but noticeably easier than the previous plan. Might write a full review for SJTH as well. Plan after this is either a pool season, jacked up joker, 21 to party, or dr jacked before tackling Brickhouse. Happy lifting everyone!
Posted on 1/4/23 at 5:49 pm to lsu777
Moved over to free weights today and started my first PPSA program (Young Grasshopper).
I've been doing cable machines for a little over a year. That caused me to definitely over estimate which weights I should start with.
Young Grasshopper
Wk 1 Day 1
Deadlift: 160, 175, 185
Bench: 95, 105, 115, 125
BB Row: 145, 115, 95
Front Squat: 105, 115, 115
BB Curls: 60
Duration: 1hr 15min
Those breaks seem long when looking at the plan. Time goes by quick when swapping plates though.
As far as starting weights, bench is the only one where I feel like I could've added some weight with no issues. Deadlift, Front Squat, and BB Curls were pretty spot on (maybe a slight heavy for the 1st time). I WAY overestimated on the BB Row. I should've started in the 95-100 range, NOT 145.
Overall it felt like a good transition from cable machines to free weights. I need to do some more prep work to get my starting weights in check so I can make sure form is correct.
Excited to really get into it once I get familiar with the different lifts. When I left the gym this morning, it just felt 'different' in a good way.
I've been doing cable machines for a little over a year. That caused me to definitely over estimate which weights I should start with.
Young Grasshopper
Wk 1 Day 1
Deadlift: 160, 175, 185
Bench: 95, 105, 115, 125
BB Row: 145, 115, 95
Front Squat: 105, 115, 115
BB Curls: 60
Duration: 1hr 15min
Those breaks seem long when looking at the plan. Time goes by quick when swapping plates though.
As far as starting weights, bench is the only one where I feel like I could've added some weight with no issues. Deadlift, Front Squat, and BB Curls were pretty spot on (maybe a slight heavy for the 1st time). I WAY overestimated on the BB Row. I should've started in the 95-100 range, NOT 145.
Overall it felt like a good transition from cable machines to free weights. I need to do some more prep work to get my starting weights in check so I can make sure form is correct.
Excited to really get into it once I get familiar with the different lifts. When I left the gym this morning, it just felt 'different' in a good way.
Posted on 1/4/23 at 6:50 pm to Tiger_n_Texas
quote:
I WAY overestimated on the BB Row
That definitely jumped out at me compared to the other weights.
Posted on 1/4/23 at 8:25 pm to Tiger_n_Texas
quote:
Excited to really get into it once I get familiar with the different lifts. When I left the gym this morning, it just felt 'different' in a good way.
That’s awesome man, just keep plugging along
So word of advice, much better to start lower than you think, much lower. Things will even out over time, I promise.
The last set shouldn’t be all out, should still have 1-2 left in the tank
Posted on 1/10/23 at 4:51 pm to lsu777
How do we like Pump City and/or Brick house remastered? I ran two of his bench focused programs back to back but want to move onto some more well rounded plans
Posted on 1/10/23 at 5:03 pm to chodeclown
Pump city run as PPLrest looks awesome to me if you’re looking for an aesthetic/balanced program and gaining some mass and something you could run back to back. For a base program whenever you don’t feel like trying something new then I think Pump City is it for me. If you’re wanting to put your lower body through punishment to get strong as a 5 day, brick house would do that. Looking at the example workout and it has heavy back squats and a cardio that is a quad superset with 2 of the exercises being farmer walks haha. I believe it has back/front/Bulgarian split squats programmed basically every day of the 5 day.
This post was edited on 1/10/23 at 5:04 pm
Posted on 1/10/23 at 9:01 pm to chodeclown
What’s your goals? Upper or lower focus?
How many days a week do you want to do?
I believe Canuck is correct in that pump city with the ppl layout should be the default ppsa
I believe strongville, the mullet 1&2 and hypertrophy are prolly most well balanced
I think periodic table of thickness and stacked and jacked are hardest
Brick house is prolly the best 5 day program especially if lower body and back are the goals
Arm farm, pool season are the most popular
I really like the look of the new meat wagon too
Tell us your goals and we can tell you which direction to go
How many days a week do you want to do?
I believe Canuck is correct in that pump city with the ppl layout should be the default ppsa
I believe strongville, the mullet 1&2 and hypertrophy are prolly most well balanced
I think periodic table of thickness and stacked and jacked are hardest
Brick house is prolly the best 5 day program especially if lower body and back are the goals
Arm farm, pool season are the most popular
I really like the look of the new meat wagon too
Tell us your goals and we can tell you which direction to go
Posted on 1/11/23 at 3:47 pm to lsu777
I'm just trying to build general hypertrophy and work capacity for a few months. I liked the amrap aspect of the Pump City sample. # of days doesn't matter to me since I've got a home gym and just ride my stationary bike during my training time on rest days.
Posted on 1/12/23 at 8:10 am to chodeclown
then either pick pump city or hypertrophy or grasshopper.
my suggestion...start grasshopper then pump city(4 days a week) then hypertrophy and see where you are.
my suggestion...start grasshopper then pump city(4 days a week) then hypertrophy and see where you are.
Posted on 1/12/23 at 7:14 pm to lsu777
What’s going on everyone? New guy here. Can anyone give me a breakdown/comparison of:
Oak Strong
Strongville
Silverback Remastered
In the examples on the website all 3 look like they may be well balanced and use high percentages. Any other info would be appreciated.
Oak Strong
Strongville
Silverback Remastered
In the examples on the website all 3 look like they may be well balanced and use high percentages. Any other info would be appreciated.
Posted on 1/12/23 at 8:51 pm to EastTN91
Oak strong-assuming 4 days per week
Week 1
Bench- 1x
Squat-1x
Dead’s-2x
Press- 1x
Week 2
Bench-2x
Squat-2x
Dead’s-1x
Lots of chins/pull-ups
Good amount of arms overall
Strongville-4x per week
Squat-2x
Bench-2x
Dead’s-2x
Chins-2x
Press or variation-2x
Some form of Carries every single day including overhead Carries. Best balanced ppsa program imo but pretty hard. Expect to be sore as frick(see the complaints in the program party thread). It’s lots of volume, like tonight I’m on middle of 7 sets of bench. Still have 6 sets of squats plus rest of workout to do
Silverback-not nearly as much volume as strongville, little higher percentages though.
It’s similar to strongville in main work layout
M-bench and squat
T-dead’s and chins
Th-bench and squat
F- dead’s and chins
Two days have some form of carries
Week 1
Bench- 1x
Squat-1x
Dead’s-2x
Press- 1x
Week 2
Bench-2x
Squat-2x
Dead’s-1x
Lots of chins/pull-ups
Good amount of arms overall
Strongville-4x per week
Squat-2x
Bench-2x
Dead’s-2x
Chins-2x
Press or variation-2x
Some form of Carries every single day including overhead Carries. Best balanced ppsa program imo but pretty hard. Expect to be sore as frick(see the complaints in the program party thread). It’s lots of volume, like tonight I’m on middle of 7 sets of bench. Still have 6 sets of squats plus rest of workout to do
Silverback-not nearly as much volume as strongville, little higher percentages though.
It’s similar to strongville in main work layout
M-bench and squat
T-dead’s and chins
Th-bench and squat
F- dead’s and chins
Two days have some form of carries
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