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re: Pen and Paper Strength App
Posted on 12/8/23 at 4:07 am to lsu777
Posted on 12/8/23 at 4:07 am to lsu777
That's sucks man
I am having shoulder trouble and needing prehab/rehab after each bench sets.
I think it happed when I misread a program and lost form on too many reps.
How I sleep on my left shoulder is starting to affect my sleep
So far I have found some good advise on Squat University and Built on Science regarding form and rehab, but know I must be missing something
Do you have any advise on how to avoid left shoulder injury besides?:
Shoulder blades retracted
arch upper back
bar to lower chest and
elbows remain stacked under bar
I am having shoulder trouble and needing prehab/rehab after each bench sets.
I think it happed when I misread a program and lost form on too many reps.
How I sleep on my left shoulder is starting to affect my sleep
So far I have found some good advise on Squat University and Built on Science regarding form and rehab, but know I must be missing something
Do you have any advise on how to avoid left shoulder injury besides?:
Shoulder blades retracted
arch upper back
bar to lower chest and
elbows remain stacked under bar
2
Posted on 12/8/23 at 7:55 am to Aussie111
so my go to is this
1) 25-50 broomstick dislocates to open up the chest
2) 25 band pull apars
3) 25 Y to T with band while standing. essentially take band above head and pull apart until arms are straight to side
4) 50 band face pulls
between each set, do 25-50 face pulls
other things you can do-
do a back exercise like pullups or ring rows to pump some blood into the lats and upper back before each set
can also try neutral grip bars. for some, that can make things worse though.
so like for me....closer the grip, more my shoulders hurt.
1) 25-50 broomstick dislocates to open up the chest
2) 25 band pull apars
3) 25 Y to T with band while standing. essentially take band above head and pull apart until arms are straight to side
4) 50 band face pulls
between each set, do 25-50 face pulls
other things you can do-
do a back exercise like pullups or ring rows to pump some blood into the lats and upper back before each set
can also try neutral grip bars. for some, that can make things worse though.
so like for me....closer the grip, more my shoulders hurt.
Posted on 12/8/23 at 7:56 am to Aussie111
oh and 3 min of cumulated time of dead relaxed hangs from the bar with pullup grip, let shoulders relax and pull upwards until they are next to ears. start at 3 min cumulative and add time until you get to about 5-6 min.
Posted on 12/9/23 at 4:42 am to lsu777
Finished Big Back Billy yesterday. It’s up there along with Oak Tree as my favorite PPSA program. Definitely built a dense back and the most underrated aspect of the program is the “Billy back arms” section for tris. It has the cobras poppin.
Planning on buying and downloading Stacked, Jacked, and Turning Heads today and starting Monday to finish the year out strong. I’ll try to commit to cutting to start the new year which I’ve always sucked at but going to give it hell
Planning on buying and downloading Stacked, Jacked, and Turning Heads today and starting Monday to finish the year out strong. I’ll try to commit to cutting to start the new year which I’ve always sucked at but going to give it hell
Posted on 12/9/23 at 11:36 am to lsu777
I’ve got one week left of Big 70s but hit the grown arse man club today. 235 single on the bench which was a 20lb lifetime PR.
Posted on 12/9/23 at 11:41 am to BigPerm30
Now that you’re nearing the end how has program stacked up? The volume looks like you’d get jacked as hell or die trying.
In other news, I have 8 days left of BF2. Have really enjoyed this plan, definitely one I’d run again. Plan is still 70s big, but a couple others look enticing too.
In other news, I have 8 days left of BF2. Have really enjoyed this plan, definitely one I’d run again. Plan is still 70s big, but a couple others look enticing too.
Posted on 12/9/23 at 11:47 am to Norle19
quote:
Now that you’re nearing the end how has program stacked up? The volume looks like you’d get jacked as hell or die trying.
I feel strong as hell. Volume has started to become an issue. It’s hard to finish in an hour. Sometimes I cut the rest a little short. Sometimes I don’t do the “cardio” because I don’t really need it. It’s usually not really “cardio” for me anyway. The program has kicked me in the dick many days.
Posted on 12/9/23 at 11:50 am to BigPerm30
I bet, the program looks dense as hell. That’s awesome though, any noticeable muscle gains?
Posted on 12/9/23 at 12:37 pm to Norle19
I’m a definitely more cut but I’m on a slight cut. I’m doing another inbody next week when I’m done. I’ll see if I added any muscle mass.
Posted on 12/10/23 at 12:57 pm to BigPerm30
Just finished week 5 of grasshopper.
Couldn’t be happier with the progress so far. Strength is jumping off the charts
Couldn’t be happier with the progress so far. Strength is jumping off the charts
Posted on 12/11/23 at 9:49 am to GeauxLSU1989
Welp, W1D1 of stacked, jacked, and turning heads just took right at 2 hours. I don’t think I’m gonna be able to stick to the rest times as strictly this program lol
Posted on 12/11/23 at 11:36 am to cfish140
Yea, that one takes forever. It’s been a hot minute since I ran that one but I ended up turning some of the supplemental lifts into supersets if it wasn’t prescribed to help with the time. Also adds a conditioning element. Still was taking 75-90 min per workout though
Running back 70s Big. Just finished 2nd workout. Love the leg work in this one
Running back 70s Big. Just finished 2nd workout. Love the leg work in this one
Posted on 12/11/23 at 12:32 pm to EyeOfTheFeTiger
How long do the 70s big workouts take? Are they on the longer side like Strongville?
Posted on 12/11/23 at 1:18 pm to jose
It varies workout to workout. Shortest is probably 45ish min and longest around 75ish min. Typical workout takes around an hour though. Not as long as some of his other plans
Posted on 12/11/23 at 4:04 pm to EyeOfTheFeTiger
quote:
It varies workout to workout. Shortest is probably 45ish min and longest around 75ish min. Typical workout takes around an hour though. Not as long as some of his other plans
I agree with this take. I also feel like you can cheat some of the rest. Also, I may superset some of the accessory work if time is tight.
Posted on 12/11/23 at 6:17 pm to Oakenshield
quote:
grasshopper
I’ve been thinking about running this in the winter a few times while in a deficit. Seems like low volume.
Posted on 12/11/23 at 6:39 pm to FieldEngineer
Yea it is relative to the other ppsa programs
Posted on 12/12/23 at 10:13 am to lsu777
My schedule was recently changed to where the best time to work out will be first thing in the morning. I came up with Greyskull as my base followed up with the cardio section from Brickhouse.
I keep seeing people referencing Grasshopper and am wondering if this might be the better route. The goal is a program that doesn't exceed an hour (closer to ~45 mins) and keeps a rest day in between sessions with the rare exceptions.
Anyone have any thoughts? Thanks!
I keep seeing people referencing Grasshopper and am wondering if this might be the better route. The goal is a program that doesn't exceed an hour (closer to ~45 mins) and keeps a rest day in between sessions with the rare exceptions.
Anyone have any thoughts? Thanks!
Posted on 12/12/23 at 10:30 am to Effthatnoise
quote:
My schedule was recently changed to where the best time to work out will be first thing in the morning. I came up with Greyskull as my base followed up with the cardio section from Brickhouse.
I keep seeing people referencing Grasshopper and am wondering if this might be the better route. The goal is a program that doesn't exceed an hour (closer to ~45 mins) and keeps a rest day in between sessions with the rare exceptions.
Anyone have any thoughts? Thanks!
grasshopper would be great, first 4 weeks is 3 days per week.
superset would work good too
any of the workouts really work. you can just add the rest day period. just extends the program.
if you got to cut the cardio section...so what.
have to cut down on the rest periods...so what.
21 to party, arm farm remastered, filling out the hoodie, silverback, oak tree remastered, pump city, big back billy all work if you cut out the cardio section and get after it. just spread it to EOD if need be.
Posted on 12/12/23 at 10:30 am to Effthatnoise
Grasshopper is an 8 week long program. It's 3 days/wk for 4 weeks and 4 days/wk for 4 weeks. If you honor the rest times and don't waste additional time, MOST days should be right around an hour or less. However, there are a few days that would be closer to 1.5 hrs later.
Every day is a warm-up superset (2 or 3 sets of 2-3 movements), 4 different lifts ranging from 3-5 sets, and a cardio superset (2 or 3 sets of 2 exercises).
Every day is a warm-up superset (2 or 3 sets of 2-3 movements), 4 different lifts ranging from 3-5 sets, and a cardio superset (2 or 3 sets of 2 exercises).
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