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Started By
Message
re: PPSA: Everyone doing their own plan
Posted on 3/19/23 at 11:47 am to Tiger_n_Texas
Posted on 3/19/23 at 11:47 am to Tiger_n_Texas
Off day today so I decided to run one of PPSA's instagram posts called "Flex Friday". It has a nice little bench seesaw, a supperset called Big 44 (that was ROUGH), and several sets of skullcrushers (3x10 and 3x20).
That 'Big 44' had my arms absolutely burning. Its 3 supersets of 4 DB lifts (11 reps each). DB lats, DB rear lats, DB upright row, and DB curls to OHP.
That 'Big 44' had my arms absolutely burning. Its 3 supersets of 4 DB lifts (11 reps each). DB lats, DB rear lats, DB upright row, and DB curls to OHP.
2
Posted on 3/19/23 at 11:51 am to Tiger_n_Texas
quote:
That 'Big 44' had my arms absolutely burning. Its 3 supersets of 4 DB lifts (11 reps each). DB lats, DB rear lats, DB upright row, and DB curls to OHP.
That’s similar to his “shoulders like boulders” he puts into some of the programs. For Pump City it’s 5 exercises that are 10 reps each (he throws in front raises too).
Posted on 3/20/23 at 6:15 am to lofty
Third week of Silverback is legit. Haven’t done low rep heavy bench sets in a while and the 5x2s were tough but felt really strong!
Posted on 3/20/23 at 7:08 am to NolaLovingClemsonFan
Week 4 of DB.
Finally starting to enjoy the RFESS. I’m going to keep increasing the weight this last week and end on a high note.
Finally starting to enjoy the RFESS. I’m going to keep increasing the weight this last week and end on a high note.
Posted on 3/20/23 at 8:01 am to jose
Starting my first ever PPSA workout today- Grasshopper
I'm 41, 6-3 200lbs, I would say skinny-fat.
I usually workout in the spring/summer then back off for fall/winter. My goal weight is 185-187, right now at 200 lbs I feel a little squishy and the pants are getting tight.
I workout in my garage after work, looking forward to seeing how the workouts progress.
I'm 41, 6-3 200lbs, I would say skinny-fat.
I usually workout in the spring/summer then back off for fall/winter. My goal weight is 185-187, right now at 200 lbs I feel a little squishy and the pants are getting tight.
I workout in my garage after work, looking forward to seeing how the workouts progress.
Posted on 3/20/23 at 8:33 am to Tiger_n_Texas
W4D1 Jacked Up Joker
Pretty easy day today and right around 1:10. Really liking the DB pullovers. Ready to start another program though. The daily shrugs are getting to me; just tired of them.
Pretty easy day today and right around 1:10. Really liking the DB pullovers. Ready to start another program though. The daily shrugs are getting to me; just tired of them.
Posted on 3/20/23 at 8:46 am to slinger1317
Best of luck and keep us posted!
Posted on 3/20/23 at 10:47 am to jose
Entering week 2 of Benchamin Franklin...
So far programming has seemed kinda light on the BP and squats, I'm going to increase poundage today.
So far programming has seemed kinda light on the BP and squats, I'm going to increase poundage today.
Posted on 3/20/23 at 11:54 am to ODP
45 sec wall sits:
Me:
Me:
Posted on 3/20/23 at 12:03 pm to OysterPoBoy
Glad I wasn’t the only one wobbling after those 
Posted on 3/20/23 at 2:16 pm to jose
Pump city day 12 Amrap 73% squats almost killed me. Got 18 racked and got super light headed and had to take a minute. Rest of the workout was a relative breeze.
Posted on 3/20/23 at 7:43 pm to Canuck Tiger
What sequence are yall using for 4 days?
I was doing Tues/Weds - Fri/Sat
but ended up just going every other day. I like having a reason to get out of the house, those 2 days off in a row kill me.
I was doing Tues/Weds - Fri/Sat
but ended up just going every other day. I like having a reason to get out of the house, those 2 days off in a row kill me.
Posted on 3/20/23 at 7:54 pm to Polar Pop
M/T Th/F
Posted on 3/20/23 at 8:26 pm to OysterPoBoy
W4D1 of Strongville complete. shite’s getting heavy.
Posted on 3/21/23 at 7:46 am to FieldEngineer
D3 of sport strength. I'm digging it.
Posted on 3/21/23 at 8:00 am to jonboy
Did my first workout of Grasshopper yesterday after not lifting for 8 months.
Felt good, sore this morning but in a good way of course. Was surprised about how brief it was. Was done with everything in 45 mins. I don't mind at all, just want to get the most out of my time.
Felt good, sore this morning but in a good way of course. Was surprised about how brief it was. Was done with everything in 45 mins. I don't mind at all, just want to get the most out of my time.
Posted on 3/21/23 at 8:18 am to Tiger_n_Texas
W4D2 Jacked Up Joker
Bench again was fairly easy today. Think I need to retest before next plan. I still HATE lats (rear and side). Looking at the plan today I was thinking the lats or shrugs would be the worst of it. Surprisingly, it was the pushups. I thought I was decent at pushups, but 10x10 with short rests kicked my arse. Got it done, but the last few sets were rough.
Bench again was fairly easy today. Think I need to retest before next plan. I still HATE lats (rear and side). Looking at the plan today I was thinking the lats or shrugs would be the worst of it. Surprisingly, it was the pushups. I thought I was decent at pushups, but 10x10 with short rests kicked my arse. Got it done, but the last few sets were rough.
Posted on 3/21/23 at 12:12 pm to Tiger_n_Texas
Restarting DB W2. Strained my hamstring last week so took a few days off to recover. Not going as heavy this week to ease back into it and try to hit it heavy next week.
Looking forward to seeing what the April workout is
Looking forward to seeing what the April workout is
Posted on 3/21/23 at 1:03 pm to Coach1991
quote:
Restarting DB W2. Strained my hamstring last week
My hamstring has been tight the last week or so. I took a bit off my last RDLs to make sure I didn't do any damage. My shoulder had been bothering me for a few weeks but I think it's starting to come around.
Posted on 3/21/23 at 1:31 pm to OysterPoBoy
I tried to wear a shirt this morning that I comfortably wore about a year ago and could barely get the first button done. That thing was stretched tight across my back. I'm getting swole fellas.
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