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re: Pen and Paper Strength App
Posted on 8/30/24 at 6:56 am to seandm69
Posted on 8/30/24 at 6:56 am to seandm69
Finally managed to get my OCD/Anxiety about cleaning up the garage gym under control enough to actually start this. I swear 
"I'm having a time of it."
Brace Yourself..It's Coming - Day 1
I think I overdid it on the warmup, I had stuff I wanted to do, but I always feel obligated to "do the program" as written so I did that warmup as well, probably just wasted a bunch of time, oh well.
One thing that is good about PPSA programs is they like to get right into it with the big lift of the day, which was how I lifted for years until I began to experiment with doing the less taxing stuff first and then doing the Big Show afterwards. Which is better? Which is worse? It doesn't matter. Just do it. 4 sets of 8 on squat is different for me but filled my needs well in that it was moderately taxing not only in strength but endurance as well, (275 x 8, 295 x 8, 305 x 8 x 2 sets).
The rest of the session was kind of in a haze as I repeatedly got distracted by fixing this or cleaning that, or re-arranging this shite, etc. I enjoyed the bench press/pull-down superset portion, 5 sets of 5 with 250lb on BP, I did 120lb on pull-down, I think I need to be a little heavier but the main problem was that I had to use my bench for bench press and I was seated in a chair while doing pull-downs and it was too high. This led to me not being able to get a full stretch at the top of the ROM. Not the end of the world, but I'll have to find a fix for that or it'll drive me crazy. I started my warmup at 2345ish and didn't wrap this one up until 0530. Just fricking ridiculous.
"I'm having a time of it." Brace Yourself..It's Coming - Day 1
I think I overdid it on the warmup, I had stuff I wanted to do, but I always feel obligated to "do the program" as written so I did that warmup as well, probably just wasted a bunch of time, oh well.
One thing that is good about PPSA programs is they like to get right into it with the big lift of the day, which was how I lifted for years until I began to experiment with doing the less taxing stuff first and then doing the Big Show afterwards. Which is better? Which is worse? It doesn't matter. Just do it. 4 sets of 8 on squat is different for me but filled my needs well in that it was moderately taxing not only in strength but endurance as well, (275 x 8, 295 x 8, 305 x 8 x 2 sets).
The rest of the session was kind of in a haze as I repeatedly got distracted by fixing this or cleaning that, or re-arranging this shite, etc. I enjoyed the bench press/pull-down superset portion, 5 sets of 5 with 250lb on BP, I did 120lb on pull-down, I think I need to be a little heavier but the main problem was that I had to use my bench for bench press and I was seated in a chair while doing pull-downs and it was too high. This led to me not being able to get a full stretch at the top of the ROM. Not the end of the world, but I'll have to find a fix for that or it'll drive me crazy. I started my warmup at 2345ish and didn't wrap this one up until 0530. Just fricking ridiculous.
0
Posted on 8/30/24 at 8:29 am to Yeti_Chaser
Correct, Ideally someone would stay on the same one for 3-4 times in a row or do something like an LP—>weekly progression—> monthly progression or conjugate or dc training so like starting strength—>madcow—>531 for like 4 years but most people get bored AF and program hop
Ppsa works so good because allows you to program hop every month but keep the basic key lifts and use the 531 progression model and get amazing progress
Would be awesome too if someone took one of the big boy ppsa programs and ran it like 4-5 times in a row
Ppsa works so good because allows you to program hop every month but keep the basic key lifts and use the 531 progression model and get amazing progress
Would be awesome too if someone took one of the big boy ppsa programs and ran it like 4-5 times in a row
Posted on 8/31/24 at 8:46 am to lsu777
Day 2 of Brace Yourself done and I tried my best to honor the rest times and be a fast "worker-outer" like some of y'all. It went well except for the press, 4 sets of 10 and I planned to do them straight across with 155lbs. I made it through 2 sets fine, third set I got 8 and had to push press the last 2 reps, stripped the 10's off and did my last set of 10 with 135lbs. In between the 3rd and 4th sets I took a 5 minute break. The press was not alone, it was a superset with goblet squats, so I needed to give myself a little breather.
Other than that it went cool. There was deadlift on this day as well, I'm the kind of person that it takes me that first set to get really in the groove technique wise with deadlift. If I was smarter I would just do a warmup set on deadlift (double or triple) that's about 30-40lbs below my first work set and work the kinks out of my form before getting after it with the work sets. Long story short, set #1 felt kinda off, sets #2, #3, #4 felt awesome. I am gonna be one sore puppy in a few days.
I've been having a bit of an obsession with the movie Vision Quest lately, and it's giving me some feelings....some feelings and some thoughts.
fricking Vision Quest, dude.
frickin'
Vision
goddamn
Quest
Other than that it went cool. There was deadlift on this day as well, I'm the kind of person that it takes me that first set to get really in the groove technique wise with deadlift. If I was smarter I would just do a warmup set on deadlift (double or triple) that's about 30-40lbs below my first work set and work the kinks out of my form before getting after it with the work sets. Long story short, set #1 felt kinda off, sets #2, #3, #4 felt awesome. I am gonna be one sore puppy in a few days.
I've been having a bit of an obsession with the movie Vision Quest lately, and it's giving me some feelings....some feelings and some thoughts.
fricking Vision Quest, dude.
frickin'
Vision
goddamn
Quest
Posted on 9/2/24 at 1:58 pm to Tiger_n_Texas
Brace Yourself Day(s) 2-8
Running this 2 days on/1 off, has been kicking my arse. Body has been TIGHT, especially hamstrings and lower back. I'm making a conscious effort to ice my lower back and hit up the sauna on rest days. Seems to be making a little progress.
Overall results have been so-so.
Deadlifts have been the most solid of the big 3. Definitely heavy and taxing (with a touch of light-headed at the end). Bench has been tough but mostly ok. Squat has been the biggest disappointment so far. I've missed 6 reps so far (total front/back; days 5-7). Plan on dropping my TM some so I can focus on form and recovery.
I'm sticking a little lower weight (50-55# DB) on RFESS. I could go heavier, but I'm nursing my right hip flexor and don't want to push it. Chin-ups have been hit and miss so I decided to sub in rev grip heavy lat pulldowns. Everything else has been pretty decent.
To end on a positive note, I finished Day 8's burnout set of diamond pushups with 22 on 90s rest.
Running this 2 days on/1 off, has been kicking my arse. Body has been TIGHT, especially hamstrings and lower back. I'm making a conscious effort to ice my lower back and hit up the sauna on rest days. Seems to be making a little progress.
Overall results have been so-so.
Deadlifts have been the most solid of the big 3. Definitely heavy and taxing (with a touch of light-headed at the end). Bench has been tough but mostly ok. Squat has been the biggest disappointment so far. I've missed 6 reps so far (total front/back; days 5-7). Plan on dropping my TM some so I can focus on form and recovery.
I'm sticking a little lower weight (50-55# DB) on RFESS. I could go heavier, but I'm nursing my right hip flexor and don't want to push it. Chin-ups have been hit and miss so I decided to sub in rev grip heavy lat pulldowns. Everything else has been pretty decent.
To end on a positive note, I finished Day 8's burnout set of diamond pushups with 22 on 90s rest.
Posted on 9/3/24 at 3:55 pm to lsu777
I bought Grasshopper last night and will start it next week.
I’ve been training with a personal trainer for well over a year but a recent back injury has me sidelined at the moment. My orthopod has me in physical therapy and they cleared me to start back to the gym this week, but only with very light weight (like… bar only). I told my trainer I didn’t want to pay him if I was only doing super light weights, and he agreed. So, Grasshopper it is. Yes I could use some old workouts I did with my trainer but I figured what the hell. I’ll probably run Grasshopper with the light weights, progressively adding as I can. Once I’m back to my normal lifting, I can run it again as written. This is my first PPSA so any and all advice is welcome.
I’ve been training with a personal trainer for well over a year but a recent back injury has me sidelined at the moment. My orthopod has me in physical therapy and they cleared me to start back to the gym this week, but only with very light weight (like… bar only). I told my trainer I didn’t want to pay him if I was only doing super light weights, and he agreed. So, Grasshopper it is. Yes I could use some old workouts I did with my trainer but I figured what the hell. I’ll probably run Grasshopper with the light weights, progressively adding as I can. Once I’m back to my normal lifting, I can run it again as written. This is my first PPSA so any and all advice is welcome.
Posted on 9/3/24 at 8:19 pm to Lesmeez
I would run first 4 weeks starting with just the bar. Add 10 lbs per week if able but don’t over do it. After 4 weeks if feeling great, start over and run as written estimating maxes and using 85% of that as your training max.
Posted on 9/3/24 at 8:20 pm to lsu777
So I finished up seesaw other than lower body last week, will write a review tomorrow on it while at a computer
Starting 21 to party tonight. Subbing rack pulls for the squats since I can’t do anything right now with the fricking knee
Starting 21 to party tonight. Subbing rack pulls for the squats since I can’t do anything right now with the fricking knee
Posted on 9/4/24 at 10:02 am to lsu777
ok so my review of seesaw
Pros
1) hit bench and squat 3 times a week, so if you are needing to bring those up, this is a very good plan. also if you combine with sprints, jumps, throws as the warmup, a very good plant for basic sports training
2) you hit be shoulders, arms, back in some fashion all three days.
3) lots of variety on the rep ranges and all three days have different accessory work
cons-
1) takes a while because of the changing of the plates every two seconds
2) can be hard to keep track of during the lift. need to make sure you have the print outs right there and check them off as all the switching could easily cause confusion
3) overall volume for pretty much every bodypart/lift other than squat and bench is little light overall
4) overall intensity is not very high except week 3 day 2
5) you peak in week 3
overall i enjoyed the plan. first 2 weeks i was doing the full program, had to drop the lower body lifts the last two weeks as the knee got worse
its a great plan, especially if squat and bench are your focus. if you are looking for a 3 day plan to progress those lifts, this is perfect. run it 3 times back to back and prolly can easily add 30+ lbs to training max to both lifts depending on how advanced you are.
good for a cut and good for overall maintenance and adding some mass to upper body if that is the goal.
can be annoying AF with all the switching back and fourth over and over though.
Pros
1) hit bench and squat 3 times a week, so if you are needing to bring those up, this is a very good plan. also if you combine with sprints, jumps, throws as the warmup, a very good plant for basic sports training
2) you hit be shoulders, arms, back in some fashion all three days.
3) lots of variety on the rep ranges and all three days have different accessory work
cons-
1) takes a while because of the changing of the plates every two seconds
2) can be hard to keep track of during the lift. need to make sure you have the print outs right there and check them off as all the switching could easily cause confusion
3) overall volume for pretty much every bodypart/lift other than squat and bench is little light overall
4) overall intensity is not very high except week 3 day 2
5) you peak in week 3
overall i enjoyed the plan. first 2 weeks i was doing the full program, had to drop the lower body lifts the last two weeks as the knee got worse
its a great plan, especially if squat and bench are your focus. if you are looking for a 3 day plan to progress those lifts, this is perfect. run it 3 times back to back and prolly can easily add 30+ lbs to training max to both lifts depending on how advanced you are.
good for a cut and good for overall maintenance and adding some mass to upper body if that is the goal.
can be annoying AF with all the switching back and fourth over and over though.
Posted on 9/4/24 at 10:14 am to lsu777
I am going to give SuperSet a try next month. But I really enjoy the pace and lifts in Grasshopper. I like the way it is set up with dedicated dead and squat days with bench added in. I like the progression and sets. I like that it doesnt switch up exercises or force you to jump around too much. There are some supersets, but they are very doable. It also requires minimal space and equipment changes.
I am going to give SuperSet a try but i suspect after that 4 weeks, I will want to stick with plans more like Grasshopper. I see SuperSet adds some pulldowns and things (i bought a pull down attachment for my rack and a farmer carry handle). We'll see how it goes.
I am going to give SuperSet a try but i suspect after that 4 weeks, I will want to stick with plans more like Grasshopper. I see SuperSet adds some pulldowns and things (i bought a pull down attachment for my rack and a farmer carry handle). We'll see how it goes.
Posted on 9/4/24 at 2:09 pm to lsu777
Starting my fall bulk after months of cutting, actually got to sub-200 lbs in July but noticed strength was wavering. Enough of that nonsense.
So for September I’m doing Strongville for the 1st time. I feel like this one is back to the basics after running both Pool Seasons and Arm Farm. Loved those programs, but it’s time to put on some damn mass.
Finished first two days of Strongville and loved the stairway for squats and bench right off the bat.
So for September I’m doing Strongville for the 1st time. I feel like this one is back to the basics after running both Pool Seasons and Arm Farm. Loved those programs, but it’s time to put on some damn mass.
Finished first two days of Strongville and loved the stairway for squats and bench right off the bat.
Posted on 9/4/24 at 4:52 pm to Party At LSU
Brace Yourself Day #3
Huge knot in my left hamstring and my left lower back is knotted up as well. I guess I shouldn't have laid up in bed for 36 out of the last 48 hours and expect to be a supple leopard upon awaking.
I am not a front squatter, so there's no way I was gonna attempt those percentages. I did the best I could, 135 x 5, 155 x 5, 185 x 5 x 2. I'm wearing Nike Romaleos and I was also putting my heels up on 10lb plates because I just don't have the ROM for this shite. I did set #1 in the clean position with my fingers on the bar, but that's all I could stand, felt like my fingers were gonna come off. I used straps for the rest of it.
5 sets of 8 on bench with 225lb was easy, I enjoyed that part. Rows hurt but I hope they loosened my hammy/back situation up a little bit. Based off today's performance and feedback from my body, I'm a goddamn lunatic to be thinking about doing SQUATober. That sounds like me.
Time to break out the epsom salt in the bath tonight and start getting after a serious daily mobility regimen or I'm not gonna make it.
Huge knot in my left hamstring and my left lower back is knotted up as well. I guess I shouldn't have laid up in bed for 36 out of the last 48 hours and expect to be a supple leopard upon awaking.
I am not a front squatter, so there's no way I was gonna attempt those percentages. I did the best I could, 135 x 5, 155 x 5, 185 x 5 x 2. I'm wearing Nike Romaleos and I was also putting my heels up on 10lb plates because I just don't have the ROM for this shite. I did set #1 in the clean position with my fingers on the bar, but that's all I could stand, felt like my fingers were gonna come off. I used straps for the rest of it.
5 sets of 8 on bench with 225lb was easy, I enjoyed that part. Rows hurt but I hope they loosened my hammy/back situation up a little bit. Based off today's performance and feedback from my body, I'm a goddamn lunatic to be thinking about doing SQUATober. That sounds like me.
Time to break out the epsom salt in the bath tonight and start getting after a serious daily mobility regimen or I'm not gonna make it.
Posted on 9/7/24 at 3:49 pm to DrDenim
Do yall do any conditioning while running these programs other than the jumping jacks or bi/tri SS he puts in there? Looking for some ideas for 10 minutes or less that doesn't include any running or jumping (sometimes irritates my sciatic). Preferably something I can do at home but doesn't have to be. I was doing the sled for a while but got bored with it.
I'm not running PPSA right now but figured Id post this question here so I don't get a bunch of responses from the cardio nerds
I'm not running PPSA right now but figured Id post this question here so I don't get a bunch of responses from the cardio nerds
This post was edited on 9/7/24 at 3:54 pm
Posted on 9/7/24 at 6:09 pm to Yeti_Chaser
I was doing jumps, throws and sprints
But could easily do the Greyskull conditioning, just do 10 min hard cut off
But could easily do the Greyskull conditioning, just do 10 min hard cut off
Posted on 9/8/24 at 10:26 am to Tiger_n_Texas
Brace Yourself Day(s) 9-12
These last 4 days have been MUCH better. Dropping my TMs some was the right call. I've been able to maintain form on all lifts and haven't missed a rep. Back is feeling night and day different. It's not 100% yet, but pain is mostly gone.
The worst part of the last 4 workouts was the superset of front raises, lat raises, and curl to OHP. As many sets of 10 as possible in 5 minutes. For efficiency, I used the same DB for all 3. The side lats were by far the weak point. Not looking forward to the repeat on day 15.
These last 4 days have been MUCH better. Dropping my TMs some was the right call. I've been able to maintain form on all lifts and haven't missed a rep. Back is feeling night and day different. It's not 100% yet, but pain is mostly gone.
The worst part of the last 4 workouts was the superset of front raises, lat raises, and curl to OHP. As many sets of 10 as possible in 5 minutes. For efficiency, I used the same DB for all 3. The side lats were by far the weak point. Not looking forward to the repeat on day 15.
Posted on 9/11/24 at 11:19 am to Tiger_n_Texas
Just wrapped up big back billy 3. I love the program balance with all the big lifts. I've got a love/hate relationship with snatch grip deadlifts, but definitely saw some improvement in form and weight over the month. Billy Backarms are brutal! I'm always struggling to finish those out on Mon/Wed. Only complaint is the lack of concentration on biceps. You're doing a ton of back work but would like to get more diverse bicep sets in.
Posted on 9/17/24 at 11:18 am to Tiger_n_Texas
Brace Yourself Day(s) 13-18
Lowering my TMs was absolutely the correct call. Feeling much better overall. All of the main lifts have been extremely solid.
I modified the plan a little by swapping some accessory lifts. I'm doing heavy rev grip lat pulldowns instead of chin-ups and Arnold presses instead of seated shoulder press. My left shoulder has been nagging me some on basically any overhead press motion, so these modifications have been helping prevent that pinch/pain. I haven't found a good alternative for BB OHP so I've been adjusting the depth and weight. I also notice it a little on the first couple sets of low bar squats (even empty bar and light weight warm-ups). I'm pretty sure it's a lack of shoulder mobility that I need to work on.
I've had some break down in form on the later sets of the accessories, but nothing terrible. As expected, the 'as many rounds as possible' in 5 minutes of front raises, lat raises, and curl to OHP on day 15 sucked! Not looking forward to the repeat (with higher reps) on day 21.
I'm realty starting to like front squats and this plan has an equal number of days for both front/back squats (8 each). I'm also noticing improvement on other accessories. CG push-ups for example are extremely solid now. I used to start fading around the 3rd set of 10-12, but I haven't noticed this the last couple rounds. If anything, they feel stronger.
Lowering my TMs was absolutely the correct call. Feeling much better overall. All of the main lifts have been extremely solid.
I modified the plan a little by swapping some accessory lifts. I'm doing heavy rev grip lat pulldowns instead of chin-ups and Arnold presses instead of seated shoulder press. My left shoulder has been nagging me some on basically any overhead press motion, so these modifications have been helping prevent that pinch/pain. I haven't found a good alternative for BB OHP so I've been adjusting the depth and weight. I also notice it a little on the first couple sets of low bar squats (even empty bar and light weight warm-ups). I'm pretty sure it's a lack of shoulder mobility that I need to work on.
I've had some break down in form on the later sets of the accessories, but nothing terrible. As expected, the 'as many rounds as possible' in 5 minutes of front raises, lat raises, and curl to OHP on day 15 sucked! Not looking forward to the repeat (with higher reps) on day 21.
I'm realty starting to like front squats and this plan has an equal number of days for both front/back squats (8 each). I'm also noticing improvement on other accessories. CG push-ups for example are extremely solid now. I used to start fading around the 3rd set of 10-12, but I haven't noticed this the last couple rounds. If anything, they feel stronger.
Posted on 9/17/24 at 12:29 pm to Tiger_n_Texas
Was going to start arm farm yesterday and decided to audible last minute and do oak tree. My second time running this one. Day 1 15 reps db laterals SS w/ 15 reps curl to overhead press was brutal. Could barely finish the curl to overhead press, my shoulders were on fire.
I ran this last october, nice to look at my day 1 notes from last time and see the improvement I made.
I ran this last october, nice to look at my day 1 notes from last time and see the improvement I made.
Posted on 9/18/24 at 2:53 pm to JL
Decided to start Super Set yesterday. I am glad I did as I absolutely loved it. Very much looking forward to this plan. My current schedule to the end of the year is this 4 weeks of Super Set followed by either the last 4 weeks of Grasshopper or FOTH then a deload week and then OakTree for 6 weeks.
Training Max tracking:
First Plan - Grasshopper
Deadlift: 200
Back Squat: 175
Bench: 130
Current Plan - Super Set
Deadlift: 205
Back Squat: 180
Bench: 135
Training Max tracking:
First Plan - Grasshopper
Deadlift: 200
Back Squat: 175
Bench: 130
Current Plan - Super Set
Deadlift: 205
Back Squat: 180
Bench: 135
This post was edited on 9/18/24 at 3:01 pm
Posted on 9/19/24 at 12:17 pm to JonahDatHeifer
Finishing up Arm Farm tomorrow.
First time running it and generally liked it and good change of pace.
However I kind of bastardized the program some weeks going 4 day straight no rest day, got sick one week and had terrible time getting energy back to lift again which put me behind. Skipped a few sets of things if time running short, etc. as life just been busy lately.
Anyway moving on to new program next week as want more balanced program.
Thinking Periodic Table of Thickness, it looks to hit big lifts 2 times a week and has plenty of accessary lifts built in to compliment. Anyone run this recently and thoughts on it?
P.S. I did 9 sets of 11 reps of squats for 9/11 and that pretty much convinced me not to attempt Squatober this year, guess I'm a softie
First time running it and generally liked it and good change of pace.
However I kind of bastardized the program some weeks going 4 day straight no rest day, got sick one week and had terrible time getting energy back to lift again which put me behind. Skipped a few sets of things if time running short, etc. as life just been busy lately.
Anyway moving on to new program next week as want more balanced program.
Thinking Periodic Table of Thickness, it looks to hit big lifts 2 times a week and has plenty of accessary lifts built in to compliment. Anyone run this recently and thoughts on it?
P.S. I did 9 sets of 11 reps of squats for 9/11 and that pretty much convinced me not to attempt Squatober this year, guess I'm a softie
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