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re: PPSA: Everyone doing their own plan
Posted on 2/15/23 at 9:54 am to OysterPoBoy
Posted on 2/15/23 at 9:54 am to OysterPoBoy
Should have finished Grasshopper this week but lost the last two weeks with COVID.
Trying now to figure out how to restart. I guess I will just go back to week 1 on Monday. No way I can push the reps and higher percentages to finish up. Feel like I am barely moving and still somewhat out of breath.
Any feedback from you boys that recovered from it and how you got back started exercising will be appreciated.
Trying now to figure out how to restart. I guess I will just go back to week 1 on Monday. No way I can push the reps and higher percentages to finish up. Feel like I am barely moving and still somewhat out of breath.
Any feedback from you boys that recovered from it and how you got back started exercising will be appreciated.
1
Posted on 2/15/23 at 10:52 am to Trailer Trash
quote:
Any feedback from you boys that recovered from it and how you got back started exercising will be appreciated.
I had some terrible virus the last week of Strongville and had to tap out.
I took a week off and started 21 to party. It was a great transition as this is such low volume workouts.
Posted on 2/15/23 at 10:52 am to OysterPoBoy
quote:
Although today I'm doing the Super Bowl Hangover from his Instagram. I'll be out of town next week so I'm gonna go ahead and hit it hard this week.
Damnit I should have done that one or the Super Bowl workout he posted.
Posted on 2/15/23 at 11:21 am to jose
quote:
I hate rest day. It throws my whole day off.
Running Pump City 6 on/1 off and I’m pretty beat up for the rest day. Might hit a nap PR
Posted on 2/15/23 at 11:28 am to Canuck Tiger
quote:
6 on/1 off and I’m pretty beat up for the rest day. Might hit a nap PR
Yeah, 6 on and I would definitely take a full rest day.
Posted on 2/15/23 at 12:00 pm to Canuck Tiger
6 days and you deserve one. I think 5 day a week plans are my favorite. I like routines and taking a day really messes with a routine.
Posted on 2/15/23 at 12:40 pm to jose
I'm the same way Jose. If it's a 4 day a week, I'll add some accessory work or cardio on an extra day.
Posted on 2/15/23 at 1:00 pm to tke_swamprat
Super Bowl Recovery was a solid workout. 84 minutes.
Really hammered everything except shoulders.
I went heavier on the 10x10 bench because of ego and barely go all my reps in.
Felt good to squat and deadlift again.
Really hammered everything except shoulders.
I went heavier on the 10x10 bench because of ego and barely go all my reps in.
Felt good to squat and deadlift again.
Posted on 2/15/23 at 1:31 pm to tke_swamprat
quote:
I'm the same way Jose. If it's a 4 day a week, I'll add some accessory work or cardio on an extra day.
It's weird, if I don't have a set plan for a day like these 4 day a week plans, I can't force myself to go and then I regret it
Posted on 2/15/23 at 2:45 pm to jose
That's the advantage of having a home gym. Just have to walk through the patio. 
And my kids are old enought to take care of themselves so that makes life really easy.
And my kids are old enought to take care of themselves so that makes life really easy.
Posted on 2/16/23 at 6:07 am to tke_swamprat
Didn’t want to start a whole thread for a venting.
My gym has one squat rack and smith machine. Please people stop hogging the squat rack for things that can be done elsewhere, like shoulder press. When there is a should press rack! I hate doing squats on the smith machine but I did all 7 sets today while he did his 85 BB OHP 8 or 9 times. End rant.
Back to workout.
W3D3 21 to party done.
Added some ab rollouts at the end to really kick my own arse.
My gym has one squat rack and smith machine. Please people stop hogging the squat rack for things that can be done elsewhere, like shoulder press. When there is a should press rack! I hate doing squats on the smith machine but I did all 7 sets today while he did his 85 BB OHP 8 or 9 times. End rant.
Back to workout.
W3D3 21 to party done.
Added some ab rollouts at the end to really kick my own arse.
This post was edited on 2/16/23 at 6:47 am
Posted on 2/16/23 at 8:14 am to jose
I really don’t care for the smith machine in this gym. It really bothered my elbow trying to bench on it, and now I’m pretty sure squatting on it is tweaking my back a little too. It’s an older inexpensive Cybex unit that’s straight up and down but I didn’t expect to dislike it so much :)
Posted on 2/16/23 at 8:17 am to Canuck Tiger
Same! Doing 305 on the smith machine sucks and my back started hurting. I slammed the weight down
Posted on 2/16/23 at 8:54 am to jose
I wonder what program people are leaning towards for March? I could be convinced to run Pump City another round, do DB strength, Arm Farm again, or something like pool season 1 or 2. I don’t think I’m ready to return to Strongville yet though.
Posted on 2/16/23 at 9:04 am to Canuck Tiger
I'm planning on doing DB strength.
For one I'm tired of fighting with the jackass in my gym for the squat rack
For one I'm tired of fighting with the jackass in my gym for the squat rack
Posted on 2/16/23 at 9:40 am to jose
I could do DB strength again if we don't do another plan. I am starting to miss the bar though so I might start throwing in some other plans on Wednesdays just to do some bar stuff.
Posted on 2/16/23 at 10:26 am to OysterPoBoy
I'll let you see the misery I'm doing.
Push Day
3 sets:
500m Row
10 DB front squats
10 Incline DB press
10 Diamond push ups with vest
10 DB thrusters
10 Burpees
10 DB split squats
REST
3 sets:
400m Run with vest
10 DB box step ups each leg
10 DB floor press
10 Skull crushers
10 Face pulls
50 Single unders
1 minute plank
Push Day
3 sets:
500m Row
10 DB front squats
10 Incline DB press
10 Diamond push ups with vest
10 DB thrusters
10 Burpees
10 DB split squats
REST
3 sets:
400m Run with vest
10 DB box step ups each leg
10 DB floor press
10 Skull crushers
10 Face pulls
50 Single unders
1 minute plank
Posted on 2/16/23 at 10:51 am to Tiger_n_Texas
W7D3 of Grasshopper down
Posted on 2/16/23 at 1:13 pm to Tiger_n_Texas
W2d3 of superset done, took about hour 15. Was feeling it on bench and went 10 reps on last set.
Still suck at rfess, tried to bump way up to 40s and my legs were like no sir...
As far as march , I'm gonna do squattober from last year unless everyone is in on something together.
Still suck at rfess, tried to bump way up to 40s and my legs were like no sir...
As far as march , I'm gonna do squattober from last year unless everyone is in on something together.
This post was edited on 2/16/23 at 1:15 pm
Posted on 2/16/23 at 4:22 pm to lofty
W3D3 DB - 70 minutes
A little soreness from yesterday’s Superbowl Recovery but not as bad as I was expecting.
A little soreness from yesterday’s Superbowl Recovery but not as bad as I was expecting.
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