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Started By
Message
re: PPSA: Everyone doing their own plan
Posted on 3/23/23 at 1:15 pm to jose
Posted on 3/23/23 at 1:15 pm to jose
Usually the end of the second week of a new program is the worst for me then I kinda adapt. I normally feel strong at the end of week 4, assuming I’ve been getting enough sleep.
2100 cals at 240 lbs is 9xbw in calories which is a pretty decent deficit. You could also be seeing some slowed recovery from that, but I have found the PPSA programs to be pretty good at managing load and if you’ve been lifting at that intake all month it’s probably fine.
2100 cals at 240 lbs is 9xbw in calories which is a pretty decent deficit. You could also be seeing some slowed recovery from that, but I have found the PPSA programs to be pretty good at managing load and if you’ve been lifting at that intake all month it’s probably fine.
1
Posted on 3/23/23 at 4:01 pm to Canuck Tiger
quote:I found a calculator 777 recommended and I suspect you're right about 2100 being too much of a deficit. I think I should be closer to 2400-2500. My weight has basically been the same since 1/1. I'm noticing some visible changes which makes me happy. It's seeing the scale bounce and hover around the same number that discouraging. I'm going to try to bump up my calories a bit using protein (powder or meat) and see where that gets me.
2100 cals at 240 lbs is 9xbw in calories which is a pretty decent deficit.
Posted on 3/24/23 at 9:30 am to Tiger_n_Texas
W4D5 Jacked Up Joker..... DONE!
Last couple of days were a little rough. I believe Canuck was correct and I was in too much of a calorie deficit. I kept myself in check yesterday but made sure to get more calories. Today was a long workout and I was beat. However, it felt much better than the last 2 days. I pushed myself and felt that I completed everything with good form and energy. For the most part I liked Jacked Up Joker. With that said, I wouldn't be disappointed to NEVER do shrugs again! JUJ had shrugs everyday; 100/day first 2 weeks and then 150-200/day weeks 3/4.
Last couple of days were a little rough. I believe Canuck was correct and I was in too much of a calorie deficit. I kept myself in check yesterday but made sure to get more calories. Today was a long workout and I was beat. However, it felt much better than the last 2 days. I pushed myself and felt that I completed everything with good form and energy. For the most part I liked Jacked Up Joker. With that said, I wouldn't be disappointed to NEVER do shrugs again! JUJ had shrugs everyday; 100/day first 2 weeks and then 150-200/day weeks 3/4.
Posted on 3/24/23 at 9:57 am to Tiger_n_Texas
quote:
100/day first 2 weeks and then 150-200/day weeks 3/4.
That will get you jacked up for sure.
DB strength has 25x4 most days as well. Sometimes superset with carries.
Posted on 3/24/23 at 10:46 am to jose
Any harm in doing suitcase carries every day or 5/7 days per week?
I’ve been doing 10-20 minutes weighted vest then 10-20 suitcase carry with dumbbell each day this week and I’ve been really enjoying it.
I’ve been doing 10-20 minutes weighted vest then 10-20 suitcase carry with dumbbell each day this week and I’ve been really enjoying it.
Posted on 3/24/23 at 10:58 am to Lazy But Talented
I don't think so. 777 was all about that kettlebell mile to help with grip strength and stamina.
I'd imagine daily carries like that would be similar.
I'd imagine daily carries like that would be similar.
Posted on 3/24/23 at 11:14 am to jose
Damn I said dumbbell instead of kettlebell. Yeah I’ve been using 45lbs kettle bell.
Me and my workout partner swap at the 10 or 20 mark. I’ll do KB carry on the way there then weighted vest on the way back.
Me and my workout partner swap at the 10 or 20 mark. I’ll do KB carry on the way there then weighted vest on the way back.
Posted on 3/24/23 at 11:28 am to Lazy But Talented
I have been wanting to try the kettlebell mile. I just can't bring myself to walk in my neighborhood with a kettlebell 
Posted on 3/24/23 at 11:36 am to jose
It's very liberating to act crazy around ur neighbors ;p
Day 17/18 of squatober done, I partied with penniwise for less sets lol..
I Maybe will finish this thing next Sunday.
Day 17/18 of squatober done, I partied with penniwise for less sets lol..
I Maybe will finish this thing next Sunday.
Posted on 3/24/23 at 12:26 pm to lofty
lofty are you doing Squatober and just subbing front squats in for regular back squats? I'm currently doing Arm Farm 2 and starting Squatober next.
Posted on 3/24/23 at 12:58 pm to GalacticMicrobe99
Yes I set a max of 80% of my back squat max and I took 10% off that to set a TM for the lifts.
It has worked great so far. That first pressure cooker was ridiculously hard just because I wasnt used to front squats, but I've adapted for sure.
It has worked great so far. That first pressure cooker was ridiculously hard just because I wasnt used to front squats, but I've adapted for sure.
Posted on 3/24/23 at 2:33 pm to jose
Do it. Everyone that I walked by had something to say it was fun.
A lot of compliments and comments.
A lot of compliments and comments.
This post was edited on 3/24/23 at 2:34 pm
Posted on 3/24/23 at 2:46 pm to Lazy But Talented
Pump city day 15 (leg day). 4 sets of 7 at 73% then 2 sets of 10 at 60%. We decided to just keep going and German volume train (10x10 at 60% w/60s rest between sets) as the workout. Was pretty decent. Just skipped rest of the prescribed workout and did farmers walks as a finisher.
Posted on 3/24/23 at 3:22 pm to Canuck Tiger
Finished back to back DB Strength.
Good program especially for legs but I miss the BB.
That’s 2 months off. I’m ready for Pool Season.
Good program especially for legs but I miss the BB.
That’s 2 months off. I’m ready for Pool Season.
Posted on 3/24/23 at 3:47 pm to OysterPoBoy
Finished DB strength. Great program. Im ready to get back in the squat rack!
Posted on 3/25/23 at 9:24 am to jose
As expected legs are a bit sore today after 10x10 squats haha
Posted on 3/25/23 at 9:25 am to Tiger_n_Texas
Jacked Friday
Took right at 1:50. Nice long intense workout. Miscalculated my bench weight. Ran 4 sets @80% and 1 set @70%. Accidentally used my deadlift TM when calculating. Realized my mistake when it felt tougher than expected and I rechecked my calculation.
10x10 bench @ 60%
OHP/Bent Row SS
DB pullover/Dip SS
Skullcrusher/BB Curl/Pushups/Hammer Curl SS
Band Pull Aparts/Shrugs SS
Took right at 1:50. Nice long intense workout. Miscalculated my bench weight. Ran 4 sets @80% and 1 set @70%. Accidentally used my deadlift TM when calculating. Realized my mistake when it felt tougher than expected and I rechecked my calculation.
10x10 bench @ 60%
OHP/Bent Row SS
DB pullover/Dip SS
Skullcrusher/BB Curl/Pushups/Hammer Curl SS
Band Pull Aparts/Shrugs SS
Posted on 3/25/23 at 9:35 am to Tiger_n_Texas
Done with week 3 of DB strength. Today broke routine a little bit to try the ImPRESSive post from instagram. I can tell I’ll be sore tomorrow
Finishing up DB next week then looking forward to the group plan again
Finishing up DB next week then looking forward to the group plan again
Posted on 3/25/23 at 3:26 pm to Trailer Trash
Day 19 and half of 20 done,
10 minute amrap of pullup and barbell row was intense, did 9.
10 minute amrap of pullup and barbell row was intense, did 9.
Posted on 3/26/23 at 11:35 am to Trailer Trash
Finished days 20 and 21, the last pressure cooker , singles at 90% got 13. My lats are pretty sore from yesterday's row amrap.
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