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Posted on 4/4/23 at 7:23 am to slinger1317
Trust the process.
Posted on 4/4/23 at 7:49 am to OysterPoBoy
this may be a dumb question, but is it required to have a "max" to complete these workouts? I noticed they've got percentages next to the reps, which I assume is the percentage of your max. I haven't maxed out on lifts since high school (8 years ago).
I've kept up with this thread periodically and now think I'd like to jump in on the pool season workouts. Any info would be appreciated.
I've kept up with this thread periodically and now think I'd like to jump in on the pool season workouts. Any info would be appreciated.
Posted on 4/4/23 at 9:30 am to LSUtiger19
quote:
this may be a dumb question, but is it required to have a "max" to complete these workouts? I noticed they've got percentages next to the reps, which I assume is the percentage of your max.
You can use an estimated 1RM. Get a heavy set of three or four where you don't think you could squeeze out another rep, then plug the numbers into a 1RM calculator. Take 90% of that and use as your PPSA max (what most people do).
Posted on 4/7/23 at 6:50 am to FieldEngineer
Finished Benchamin Franklin this morning
130 reps on flat Bp took almost an hour in itself…
Starting PS1 on monday!
ETA: got my flat bench 1RM up from 205 in march to 235 today!
130 reps on flat Bp took almost an hour in itself…
Starting PS1 on monday!
ETA: got my flat bench 1RM up from 205 in march to 235 today!
This post was edited on 4/9/23 at 4:18 pm
Posted on 4/7/23 at 9:06 pm to ODP
quote:
Starting PS1 on monday!
So will I.
I'm about to go complete W4D4 of Arm Farm. Ill say this, my arms have never consistently felt this "swolt" at the end of workouts. I love it.
I run a trigger point gun all over for at least an hour every night and I've never had arms this sore night after night.
Posted on 4/8/23 at 10:06 am to Tiger_n_Texas
Ran Oak Tree day 6 on my off day from Pool Season.
This was my first time doing inverted rows. Wow I thought those would be easier than they were. I was way wrong. It was supposed to be 10x3. Couldn't get 10 on a single set. Need to see if I was doing them incorrectly or if there is an easier variant to run for now.
This was my first time doing inverted rows. Wow I thought those would be easier than they were. I was way wrong. It was supposed to be 10x3. Couldn't get 10 on a single set. Need to see if I was doing them incorrectly or if there is an easier variant to run for now.
Posted on 4/9/23 at 7:42 am to Tiger_n_Texas
Oak Tree Day 7
Nice Easter morning in an empty gym! Was a good (mostly easy) workout with a good sweat. Ending with a SS of skullcrushers and dips followed tricep kickbacks was pretty brutal. Had to drop weight on kickbacks.
Nice Easter morning in an empty gym! Was a good (mostly easy) workout with a good sweat. Ending with a SS of skullcrushers and dips followed tricep kickbacks was pretty brutal. Had to drop weight on kickbacks.
Posted on 4/9/23 at 8:36 am to Tiger_n_Texas
High rep kickbacks without cheating are probably the biggest ego buster in the gym.
Posted on 4/9/23 at 8:59 pm to Tiger_n_Texas
For most inverted rows, especially on rings with feet elevated, will bust that fricking ego with a quickness.
Easier variants are out the bar higher and feet closer so at less of an angle to make the body weigh less. Think wall push-ups but not that extreme.
Easier variants are out the bar higher and feet closer so at less of an angle to make the body weigh less. Think wall push-ups but not that extreme.
Posted on 4/15/23 at 9:01 am to Tiger_n_Texas
Oak Tree Day 8
Good workout today. It's been awhile since I've done front squats, but those were fun. Pushed myself on the bent rows and chinups. Still cant do unassisted chinups, but getting close! I did 2 sets of 3 at -20 lbs. Around Christmas I was around -90 lbs.
Good workout today. It's been awhile since I've done front squats, but those were fun. Pushed myself on the bent rows and chinups. Still cant do unassisted chinups, but getting close! I did 2 sets of 3 at -20 lbs. Around Christmas I was around -90 lbs.
Posted on 4/18/23 at 10:47 am to Tiger_n_Texas
Pool Season II Week 1 Day 2 down
I left Grasshopper after 4 weeks in order to get a little more "beach ready" for an upcoming trip in May.
I like the 4 day a week lifts in order to concentrate on different areas each day.
I left Grasshopper after 4 weeks in order to get a little more "beach ready" for an upcoming trip in May.
I like the 4 day a week lifts in order to concentrate on different areas each day.
Posted on 4/21/23 at 9:15 pm to slinger1317
Week 4 of Superset next week. PRs are coming for bench and squat. Deadlift is still rebuilding to previous maxes.
Posted on 4/22/23 at 10:31 am to Tiger_n_Texas
Oak Tree Day 9
OHP %s were too light. So I based %s off my 1RM. They were still lighter than my fill-in-the-blank weights used in PS1. So on the final set I ran it to failure (11 reps) instead of stopping at 5.
The 'Big 44' followed by some high rep pushdowns, really got the arms burning (front raises, lats, rear lats, and curl to OHP).
OHP %s were too light. So I based %s off my 1RM. They were still lighter than my fill-in-the-blank weights used in PS1. So on the final set I ran it to failure (11 reps) instead of stopping at 5.
The 'Big 44' followed by some high rep pushdowns, really got the arms burning (front raises, lats, rear lats, and curl to OHP).
Posted on 4/26/23 at 10:24 pm to Tiger_n_Texas
Squat PR today. 245x2x2
Not a new estimated 1RM, but it’s the most weight I’ve put on my back.
Not a new estimated 1RM, but it’s the most weight I’ve put on my back.
Posted on 4/28/23 at 7:35 pm to FieldEngineer
Bench PR today in week 4 of Superset. 195x2.
Posted on 4/30/23 at 11:54 am to Tiger_n_Texas
Missed my workout Saturday morning.
We had a big storm come thru Friday night and knocked out power at the gym.
Hit Oak Tree day 10 this morning. This was the first time doing Sumo Deadlifts. They were definitely interesting. I wasn't paying attention and made the chinups a SS with the BB21s. Finished with some heavy shrugs. Felt like the tank was no where near empty...
Decided to tackle Day 11 also to get back ok schedule. Ran the day as written with the exception of thw warm-up. Only did 1 set of empty bar squats and bench instead of 3. Squats felt great but definitely heavy on 90%. Basically the same rep and % scheme for bench. I decided to push it on the last bench set and hit 4 reps at 90% instead of 1.
Ended with a 30min bike ride. Absolutely great day at the gym.
We had a big storm come thru Friday night and knocked out power at the gym.
Hit Oak Tree day 10 this morning. This was the first time doing Sumo Deadlifts. They were definitely interesting. I wasn't paying attention and made the chinups a SS with the BB21s. Finished with some heavy shrugs. Felt like the tank was no where near empty...
Decided to tackle Day 11 also to get back ok schedule. Ran the day as written with the exception of thw warm-up. Only did 1 set of empty bar squats and bench instead of 3. Squats felt great but definitely heavy on 90%. Basically the same rep and % scheme for bench. I decided to push it on the last bench set and hit 4 reps at 90% instead of 1.
Ended with a 30min bike ride. Absolutely great day at the gym.
Posted on 5/3/23 at 7:53 am to Tiger_n_Texas
Oak Tree Day 12
It was an overall light day; only 55min (including 8-9min warmup). Hardest lift was the DB pullovers. I kept the same weight on all sets even as the reps went up. Had to drop down on the last set. High rep hammer curls are getting a little easier also.
It was an overall light day; only 55min (including 8-9min warmup). Hardest lift was the DB pullovers. I kept the same weight on all sets even as the reps went up. Had to drop down on the last set. High rep hammer curls are getting a little easier also.
Posted on 5/5/23 at 1:32 am to Tiger_n_Texas
do you guys get good results from these? ive tried a few plans on bodybuilding.com and havent found one thats shown good results yet. just finished kris gethin's 12 week muscle builder program and followed it to a T and nothing
these PPSA programs look pretty awesome, interested in trying some out
these PPSA programs look pretty awesome, interested in trying some out
Posted on 5/14/23 at 10:15 am to Tiger_n_Texas
Haven't posted daily in here. I finished Oak Tree this morning. Since I have more time on the weekends I've been doubling up the workouts on Saturday and Sunday mornings. Got to the gym about 5am (completely empty due to early time and bad weather) and knocked out the last 2 plans. Today was days 19 and 20. Took right at 2.5hrs and wow it was intense. Combined it was 30 deadlifts (maxed at 92.5%), 20 RDLs, 30 bench (only max of 60%), 80 DB shrugs, 40 dips, 60 DB kickbacks, 12 front squats (max at 60% of back), 33 DB pullovers, 35 DB rows, 3 sets of BB 21s, and 60 DB rear lats. (Also completed both warm-ups.)
Oak Tree definitely had some intense days, but it also had some very mild days. I'd probably run it again, but so far it wouldn't be my first choice.
Oak Tree definitely had some intense days, but it also had some very mild days. I'd probably run it again, but so far it wouldn't be my first choice.
This post was edited on 5/14/23 at 1:42 pm
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