re: PPSA: Everyone doing their own plan

So my gym is closed for 2 weeks while they move locations. Currently doing what I can at home with what I have. Even early in the morning, the heat and humidity is pretty intense outside in Texas. I oddly liked the extra heat and humidity (I did find a spot outside not in direct sun).

Ran both "Friday the 13th" and "Tree Trunks". I had to modify these a little since I dont have a barbell at home. I used a combination of sandbags, resistance bands, and dumbbells.


"Friday the 13th"
I didn't see a good way to do snatch deadlifts with what I had, so I did more of a hybrid sumo/traditional deadlift with resistance bands. For OHP, I used a sandbag. That crap was WAY more difficult than a standard barbell. I used a sandbag for bent rows, dips, curls, shrugs, and upright rows. Used DBs for rear lats.

Everything was done in 3x13 super set.

Warm-up
Arm Swings
Empty Bar RDL
Empty Bar OHP

1a. Snatch Grip Deadlifts (Used 44%, 53%, and 63% of TM using resistance bands; did more of a hybrid sumo/traditional deadlift)
1b. Cable Face Pulls

2a. BB OHP (used heavy sandbag; HARD)
2b. BB Bent Over Rows (Used heavy sandbag)

3a. Bench Dips (Added a 20# sandbag)
3b. BB Curls (used heavy sandbag)

Cardio
a. DB Rear Lats
b. BB Upright Rows (used heavy sandbag)
c. DB Shrugs (used 2-50# sandbags)

"Tree Trunks"
Is just flat out squats with some good mornings thrown in at the end. For the squats I used a combination of resistance bands and a single heavy sandbag. Setup was pretty complicated. Since it took a bit to get in position, I upped all the sets from 2 reps to 5. 2 reps just didn't feel worth the setup. Those last few sets of squats were intense. While not using a conventional barbell, I still feel I got a good workout in.

Warm-up
Back Squat 5@50%,55%

1.) Back Squat 2@65%, 70%,75%, 80%, 82%, 85%, 87%, 90% (Ran these in sets of 5)

Back Squat Cooldown 10@50% (Ran 15 reps)

2.) Barbell GoodMorning 3x5 (ran this as 5, 10, and 15 reps using a heavy sandbag)

Bench/bb row isn’t that great in a commercial gym I guess either. He does say just do them separately if you can’t superset it. Peachy kicked my arse too much; I want to run something so I can recover a bit this month. We are leaning Arm Farm or Filling out the Hoodie I think

Going to dive into my first PPSA program tomorrow. Thinking about going with The Mullet unless anybody else has suggestions. For reference I’m 33 years old, 5’8 185. Working out off and on for about 10 years but quit drinking this year so starting to get more serious. Only thing these plans have that I never mess with is deads so I’ll start light until I get them down. Only other issue is squatting, the tendons connecting my knee cap to my shin just started killing me out of nowhere this year I guess just from so many years of arse to grass squats. Regular squats are a no-go I’ve been having to do them on the smith machine which still hurts a little but not unbearable, sucks getting older. Going to order some compression sleeves see if they help

I’m starting Arm Farm tomorrow.

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Going to dive into my first PPSA program tomorrow. Thinking about going with The Mullet unless anybody else has suggestions. For reference I’m 33 years old, 5’8 185. Working out off and on for about 10 years but quit drinking this year so starting to get more serious. Only thing these plans have that I never mess with is deads so I’ll start light until I get them down. Only other issue is squatting, the tendons connecting my knee cap to my shin just started killing me out of nowhere this year I guess just from so many years of arse to grass squats. Regular squats are a no-go I’ve been having to do them on the smith machine which still hurts a little but not unbearable, sucks getting older. Going to order some compression sleeves see if they help

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never lift through pain. i suggest you forgo ppsa and look at the atg knee pain program first. fix that and any other things that hurt before jumping into ppsa.

This one looks like a doozy

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ummm....that finish with 47 lunges looks brutal

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Is that each leg?

I don't know if I can do an uneven number of lunges and keep my sanity.

Reminder, if you start the 7 week BF2 plan next week, it should run right into pregame and then right into squatober.

Did the 1776 workout today: brutal on both squat and bench. It was a long workout but I have a hellacious arm pump at the end of it. Gonna lie in the sun for a bit and get some tanning in while wings and ribs finish smoking

I wasn't able to start Arm Farm this week as I made the brilliant move to slice off a piece of my thumb cutting onions the other night.

Called a buddy up and he had to use silver nitrate on my finger to stop the bleeding and now I have a giant black scar over the tip of my thumb. Hopefully this improves so I can get back in the gym.