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re: Pen and Paper Strength App
Posted on 7/28/24 at 7:26 pm to Tiger_n_Texas
Posted on 7/28/24 at 7:26 pm to Tiger_n_Texas
Been searching on the board and instagram but figured I could ask. Whats a good way to prep for Squatober? Brace yourself it’s coming or Let’s pregame, or something else? I figure since you’re squatting 5x a week you want a little less volume rolling into it.
2
Posted on 7/28/24 at 9:09 pm to Ruckingisthewaytogo
I'm starting DB Strength Tuesday followed by Brace Yourself. I plan on running them 2 days on/1 off.
Posted on 7/29/24 at 10:11 am to Ruckingisthewaytogo
Check PPSA's instagram stories, I think he has been promoting a few plans to prepare for Squatober but I can't remember which ones....
Posted on 7/29/24 at 4:09 pm to b_w
Just walked into the dreaded day 17 of 70s big. Wish me luck.
Posted on 7/29/24 at 5:06 pm to cfish140
quote:
Just walked into the dreaded day 17 of 70s big. Wish me luck.
Day 17 is not the day you want to one when doing squatober prep
I’m going to switch to DB strength for next month. The first week I’ll be on a cruise and won’t be working out much.
I just started Arm Farm for 5th or so time. It’s always the one I go back to.
This post was edited on 7/29/24 at 5:06 pm
Posted on 7/29/24 at 8:35 pm to jose
About to finish arm farm on Friday. Have done pool season 1 and 2 before this.
Planning on finishing the year as follows:
Sep- elbow meat
Oct- FOTH1
Nov-FOTH 2
Dec-FOTH1
Trying to decide what to do in august. Considering hyper trophy and oak tree. Wanted to give my arms a little break between arm farm and elbow meat, maybe incorporate a little more full/lower body/balanced since I’ve been doing heavy upper body.
Any suggestions? Preferably an hour or so plan, 4 or 5 days if possible. TIA
Planning on finishing the year as follows:
Sep- elbow meat
Oct- FOTH1
Nov-FOTH 2
Dec-FOTH1
Trying to decide what to do in august. Considering hyper trophy and oak tree. Wanted to give my arms a little break between arm farm and elbow meat, maybe incorporate a little more full/lower body/balanced since I’ve been doing heavy upper body.
Any suggestions? Preferably an hour or so plan, 4 or 5 days if possible. TIA
Posted on 7/30/24 at 7:18 am to BrewDrees95
Just finished Arm Farm, and rate it 10/10 fun, decent upper pump and the gains are noticeable.
So much so, I changed my mind from doing Filling in the Hoodie next.
Decided to do the 8 week, 3 day split and full body 'Brace Yourself.. It’s Coming' to prep for Squatober
Did this because as my bench n deads are getting better, it's time to focus a bit more on the squat
That, and Aaron's IG stories and reshares selling the Squatober prep programs sealed the deal.
So much so, I changed my mind from doing Filling in the Hoodie next.
Decided to do the 8 week, 3 day split and full body 'Brace Yourself.. It’s Coming' to prep for Squatober
Did this because as my bench n deads are getting better, it's time to focus a bit more on the squat
That, and Aaron's IG stories and reshares selling the Squatober prep programs sealed the deal.
This post was edited on 7/30/24 at 7:41 am
Posted on 7/30/24 at 7:27 am to BrewDrees95
quote:
Any suggestions? Preferably an hour or so plan, 4 or 5 days if possible. TIA
i would suggest that is a little higher intensity and focus on bigger lifts so my suggestion would be silverback. not a ton of direct arm work so would be a nice break.
Posted on 7/30/24 at 8:17 am to Tiger_n_Texas
DB Strength W1D1
This is my second time running this one. I ran it 6 months ago (and 20# heavier). It's weird comparing W1D1 then to W1D1 now. Both workouts clocked in at exactly 90 min, I had the same note for DB RDLs (grip issues with left hand), and the rear lat raises were identical (same weight and set 4 wasn't clean).
DB RFESS, Bench, RDL, OHP, and skullcrushers all show improvement in both weight and form. I also went from standard pushups to close grip diamond pushups.
Goblet squats, rear lats, suitcase carry, and shrugs all stayed exactly the same (although I could've gone heavier on the carries and shrugs).
I love the intensity (and relatively quick pace) this plan provides.
This is my second time running this one. I ran it 6 months ago (and 20# heavier). It's weird comparing W1D1 then to W1D1 now. Both workouts clocked in at exactly 90 min, I had the same note for DB RDLs (grip issues with left hand), and the rear lat raises were identical (same weight and set 4 wasn't clean).
DB RFESS, Bench, RDL, OHP, and skullcrushers all show improvement in both weight and form. I also went from standard pushups to close grip diamond pushups.
Goblet squats, rear lats, suitcase carry, and shrugs all stayed exactly the same (although I could've gone heavier on the carries and shrugs).
I love the intensity (and relatively quick pace) this plan provides.
Posted on 7/30/24 at 10:17 am to JohnDoe00
Brickhouse has been quite the undertaking, but I am loving it.
Posted on 7/30/24 at 12:12 pm to lsu777
Thank you. Just to be clear, is silverback about an hour or so? Thanks for the help as always
Posted on 7/30/24 at 12:28 pm to BrewDrees95
quote:
Thank you. Just to be clear, is silverback about an hour or so? Thanks for the help as always
yea about an hour. its one of the shorter ppsa programs
Posted on 7/30/24 at 12:45 pm to BrewDrees95
Will finish up 70s big this week, not sure what to start next week. I’m enjoying the 3 day/week programs it allows me to focus on cardio/abs on the days in between. Thinking about See-Saw. Bench/squat every workout seems fun
Posted on 7/31/24 at 6:22 am to Tiger_n_Texas
DB Strength W1D2
Again fairly similar to last time. Some noticeable differences are I'm using 10# smaller DBs for the walking lunges. This is mainly due to a setback I had in May where I pulled/strained my flexors and could barely do stationary bodyweight lunges.
Pullovers, 1-Arm rows, goblet squats, shrugs, and (my favorite from today) overhead farmers carries all show improvement.
2-arm rows, alt curls, and zottman curls are all very similar (not exact) to last time.
Since this plan is 100% fill-in-the-blank style, I expect W4D4 to be where I really get a good comparison of the last 6 months.
Again fairly similar to last time. Some noticeable differences are I'm using 10# smaller DBs for the walking lunges. This is mainly due to a setback I had in May where I pulled/strained my flexors and could barely do stationary bodyweight lunges.
Pullovers, 1-Arm rows, goblet squats, shrugs, and (my favorite from today) overhead farmers carries all show improvement.
2-arm rows, alt curls, and zottman curls are all very similar (not exact) to last time.
Since this plan is 100% fill-in-the-blank style, I expect W4D4 to be where I really get a good comparison of the last 6 months.
Posted on 8/1/24 at 7:44 pm to Tiger_n_Texas
Anyone run silverback? Starting it Monday
Posted on 8/2/24 at 3:36 am to b_w
Just finished week 1 of Brace Yourself on Tuesday, Thursday and Today.
Good balance of stress with back squat, bench x 2, Dead lift, military press, bent over rows and front squat. Along with peppered in arms, shoulder, back and leg accessories.
Was good to get gradual confidence with the front squat again, as it's been a while.
Rest times recommended are a bit shorter than other PPSA Plans for compounds at typically 2 instead of 3 minutes. Each session veried from 75 minutes to 80 minutes with warm ups and cardio.
I recommend it to anyone who wants a decent 3 day full body split.
Looking forward to what happens in the next 7 weeks.
Good balance of stress with back squat, bench x 2, Dead lift, military press, bent over rows and front squat. Along with peppered in arms, shoulder, back and leg accessories.
Was good to get gradual confidence with the front squat again, as it's been a while.
Rest times recommended are a bit shorter than other PPSA Plans for compounds at typically 2 instead of 3 minutes. Each session veried from 75 minutes to 80 minutes with warm ups and cardio.
I recommend it to anyone who wants a decent 3 day full body split.
Looking forward to what happens in the next 7 weeks.
This post was edited on 8/2/24 at 4:13 am
Posted on 8/2/24 at 7:49 am to Aussie111
Brace yourself is one of my favorites. I’m going to run it Aug -Sep.
Started Arm Farm this week. The Farmflex section has shoulders burning
Started Arm Farm this week. The Farmflex section has shoulders burning
This post was edited on 8/2/24 at 7:50 am
Posted on 8/2/24 at 8:39 am to Aussie111
quote:I haven't ran this one yet, but I plan on starting it after DB Strength.
Brace Yourself
Posted on 8/3/24 at 8:13 am to Tiger_n_Texas
Week 1 of big back Billy down. Billy backarms are no joke.
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