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re: Pen and Paper Strength App
Posted on 1/17/23 at 8:36 pm to lsu777
Posted on 1/17/23 at 8:36 pm to lsu777
What should be next for me in PPSA offerings after I finish GH (I just finished W6D2). Before that you (777) had me on GSLP Aesthetics which I ran through several resets. I think I dig PPSA a bit more. Goal is to stay lean/ripped, don't have to be huge, though I have gotten bigger with PPSA. Thanks for all the help and suggestions.
2
Posted on 1/17/23 at 9:40 pm to BigPapiDoesItAgain
How many days a week do you want to do and do you want upper or lower focus?
In general I would say superset or arm farm or pump city
or hypertrophy.
i look at pump city and hypertrophy as the base programs for ppsa, the default.
And of course you like ppsa better. More variety, different rep schemes and no grinding against the log book every session. Now you have built a very good base between gslp and grasshopper so now you get to enjoy the fruits of your labor and just use a 90-95% training max and add 5/10 lbs to them every month and ride the train.
When it gets two hard go back 3 months and use those training maxes and start over
In general I would say superset or arm farm or pump city
or hypertrophy.
i look at pump city and hypertrophy as the base programs for ppsa, the default.
And of course you like ppsa better. More variety, different rep schemes and no grinding against the log book every session. Now you have built a very good base between gslp and grasshopper so now you get to enjoy the fruits of your labor and just use a 90-95% training max and add 5/10 lbs to them every month and ride the train.
When it gets two hard go back 3 months and use those training maxes and start over
This post was edited on 1/18/23 at 10:52 am
Posted on 1/18/23 at 8:42 am to lsu777
I'm about half way thru Grasshopper and really getting into the free weights (over iso cable machines). Definitely ready for week 5 where it gets into 4 day weeks (I was doing 4 days/wk when I was doing the iso machines pre-PPSA). As it stands now, I dont think I want to run Grasshopper again. I want to try a 4 day plan instead.
Any suggestions on a plan that is 4 days/wk, balanced (full body), and focuses more on volume of reps instead of weight?
Any suggestions on a plan that is 4 days/wk, balanced (full body), and focuses more on volume of reps instead of weight?
Posted on 1/18/23 at 8:57 am to Tiger_n_Texas
I'm running the Oak Tree which can be done 3 days or 4 days a week. I think it compliments the grasshopper workout well and I've been pleased with the results.
Pool Season is the other workout that've completed and the pump you get from some of those workouts is amazing...
PPSA has been a game changer for me as I'm a noobie in the gym and having a program to follow that sets a goal is YUGE.
Pool Season is the other workout that've completed and the pump you get from some of those workouts is amazing...
PPSA has been a game changer for me as I'm a noobie in the gym and having a program to follow that sets a goal is YUGE.
Posted on 1/18/23 at 10:51 am to Tiger_n_Texas
quote:
Any suggestions on a plan that is 4 days/wk, balanced (full body), and focuses more on volume of reps instead of weight?
hypertrophy, pump city, pool season, filling out the hoodie
all 4 day which are higher volume focused than intensity focused. all pretty balanced but slight lean towards upper body
Posted on 1/18/23 at 4:09 pm to BigPapiDoesItAgain
I’ve done Grasshopper, Arm Farm and filling out the hoodie 1 and have liked them all. Currently doing the dumbbell strength and perhaps was a little aggressive in my weights but day 1 kicked my arse. Have made great progress on all of them and would be better if I could keep my diet in check
Posted on 1/18/23 at 4:11 pm to mjp504
quote:
and would be better if I could keep my diet in check
You and me both brother. I would be ripped if I could not pig out every few days.
Posted on 1/18/23 at 7:56 pm to lsu777
quote:
How many days a week do you want to do and do you want upper or lower focus?
In general I would say superset or arm farm or pump city
or hypertrophy.
i look at pump city and hypertrophy as the base programs for ppsa, the default.
And of course you like ppsa better. More variety, different rep schemes and no grinding against the log book every session. Now you have built a very good base between gslp and grasshopper so now you get to enjoy the fruits of your labor and just use a 90-95% training max and add 5/10 lbs to them every month and ride the train.
When it gets two hard go back 3 months and use those training maxes and start over
Thanks 777 - looked 'em over and think I'm gonna go with Pump City. As an aside, My 17 year old picked up arm farm after football season ended and he's getting huge(er) - wish I had his 6'4" frame! Thanks for getting me (us) on this.
Posted on 1/19/23 at 7:22 am to mjp504
brother db strength is no joke. dont underestimate it for sure.
Posted on 1/19/23 at 7:23 am to BigPapiDoesItAgain
pump city is a pretty awesome program. the og was good but the new remastered is even better.
Posted on 1/19/23 at 10:43 am to lsu777
As I near the end of filling the hoodie part 2, thinking of my next program. What's everyone's thoughts on Pump city(4day) vs Meat Wagon Remastered?
Posted on 1/19/23 at 11:14 am to lsu777
quote:
brother db strength is no joke.
I was thinking about running DB strength instead next month instead of going with you guys. I’m torn, I want 4 or 5 day but I don’t want to lose the groupiness.
Posted on 1/19/23 at 12:04 pm to ODP
quote:
What's everyone's thoughts on Pump city(4day) vs Meat Wagon Remastered?
pump city is ppl and you can really focus on a specific area of need to bring up a lagging area. you dont have to do the workouts in order. So lets say you want to focus on pressing or pulling...on your 4th day, repeat that day. if its legs, make it push, legs, pull, legs. for pull it would be push, pull, legs, pull. for push flip the order...pull, push, legs, pull
honestly i consider superset and hypertrophy remastered as the base programs
meat wagon is more traditional ppsa and full body. you will get
deads in some form, chins, rows 2x per week and then squat, bench, press, split squat 2x per week.
with pump city...you have 6 unique days that repeat. with meat wagon you have 4 that repeat.
really up to you. over volume with meat wagon is more fixed and higher but would depend on how you run pump city.
boils down to, do you want something rigid or something flexible.
Posted on 1/19/23 at 12:05 pm to OysterPoBoy
quote:
I was thinking about running DB strength instead next month instead of going with you guys. I’m torn, I want 4 or 5 day but I don’t want to lose the groupiness.
if you want to join the group you could just take superset and repeat day 2 as a 4th day.
Posted on 1/19/23 at 12:18 pm to lsu777
Seems like a lot people getting hurt on these programs? I saw a couple people in the thread saying they have to bow out
Posted on 1/19/23 at 12:43 pm to Tiger Ryno
quote:
Seems like a lot people getting hurt on these programs? I saw a couple people in the thread saying they have to bow out
a few here and there and its more just been at it hard for 6 months with no break. I think one guy hurt his back, one has had bicep tendonitius for a while and then i hurt my shoulder. dunno about the others but mine had nothing to do with ppsa.
nothing about the programs make you injury prone but most of us are older, atleat mid 30s, and you know as well as anyone if you push it more than about 6 months...its asking for some form of injury
most have been pushing very hard since atleast septemeber and most did 2 specialty programs in squatober and either deadcemeber or big bench in december. thats a lot of volume. thats why we goign to a 3 day program next month and some are taking a break from barbell work during lent.
bunch of bowing out though is people being out of town too.
Posted on 1/19/23 at 12:48 pm to lsu777
Makes sense. You older guys are much younger than me 
I've found my sweet spot now. Staying away from anything that hurts and no heavy spine loading. Still working entire body and making good progress but slower. Taking deload weeks every 4th week whether I feel the need or not. Something I finally leaned is important after balls to the wall mentality for last 30 years. Getting injured sucks.
I've found my sweet spot now. Staying away from anything that hurts and no heavy spine loading. Still working entire body and making good progress but slower. Taking deload weeks every 4th week whether I feel the need or not. Something I finally leaned is important after balls to the wall mentality for last 30 years. Getting injured sucks.
Posted on 1/19/23 at 1:12 pm to lsu777
quote:
if you want to join the group you could just take superset and repeat day 2 as a 4th day.
Sold
Posted on 1/19/23 at 1:24 pm to Tiger Ryno
quote:
Makes sense. You older guys are much younger than me
I've found my sweet spot now. Staying away from anything that hurts and no heavy spine loading. Still working entire body and making good progress but slower. Taking deload weeks every 4th week whether I feel the need or not. Something I finally leaned is important after balls to the wall mentality for last 30 years. Getting injured sucks.
yea i wouldnt say we are goign balls to the wall. none of the ppsa programs are like that unless you dont use a training max.
i use 90% which is the lowest he reccomends but it works for me, even lower works for me too.
ppsa is a lot of the compound lifts but its also higher reps in many cases and not extreme intsity similar to 531 in that regard.
Posted on 1/19/23 at 1:46 pm to lsu777
I was running a push/pull/leg before starting the PPSA programs in August, and I’ve been a lot healthier since switching. I struggled with the volume of 3 on 1 off PPL when also shooting for progressive overload.
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