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re: PPSA: Everyone doing their own plan
Posted on 8/18/23 at 11:02 pm to Canuck Tiger
Posted on 8/18/23 at 11:02 pm to Canuck Tiger
Finally finished Pool Season II today and I think I’ll be starting Arm Farm on Monday. Started running this week and I know it will cannibalize some gains but I really need to get rid of this tire around my waist.
1
Posted on 8/19/23 at 8:25 am to bad93ex
Just finished week 1 of pool season 1. Big pump Friday is a beast. I’m feeling this one week way more than any single week of arm farm.
Posted on 8/21/23 at 12:56 pm to JL
Arm Farm round 3!
Crazy how much stronger I got in 4 weeks. I had to go up on all the sets today.
Crazy how much stronger I got in 4 weeks. I had to go up on all the sets today.
Posted on 8/21/23 at 1:26 pm to jose
W4D1 Silverback for me.
5 sets of squats and 8 sets of bench. Got up to 87%. I'm gassed. Took almost 90 minutes.
5 sets of squats and 8 sets of bench. Got up to 87%. I'm gassed. Took almost 90 minutes.
Posted on 8/22/23 at 1:31 pm to OysterPoBoy
I'm finishing up BF2 in the next couple weeks so I decided to go ahead and purchase Brace Yourself. BY seems very squatoberish, should be interesting. Everyday has some type of superset and a leg exercise, although I'm not seeing my new fav hip thrusters anywhere.
Posted on 8/22/23 at 10:35 pm to ODP
Grasshopper W1D1 is what I'll be using as my strength training program for the next 8 weeks. I expected this to be pretty easy, but it was not, especially in this heat. Deadlift was fairly easy and the percentages on this day weren't very challenging, but maybe I should normally train my deadlift at these percentages because I'm kind of a sucky deadlifter and this felt like good work, just not heavy enough to demoralize me by reminding me what a sucky deadlifter I am.
It is essential that I focus on nutrition and losing fat, NOT getting stronger, I always focus on getting stronger and I stay fat(really fat) and happy with my strength gains. This IMO is not a real strength training program because of the rest intervals, but the rest intervals keep the HR up and that's good.
It is essential that I focus on nutrition and losing fat, NOT getting stronger, I always focus on getting stronger and I stay fat(really fat) and happy with my strength gains. This IMO is not a real strength training program because of the rest intervals, but the rest intervals keep the HR up and that's good.
Posted on 8/23/23 at 6:13 am to ODP
quote:
although I'm not seeing my new fav hip thrusters anywhere.
I’m expecting to those to make an appearance during Squatober. He seems to use them more lately.
Posted on 8/23/23 at 6:24 am to OysterPoBoy
On my deadlift day yesterday, I wasn't able to get my last few reps in with heavier weight because of grip. I've never used straps, but I'm also 40 and don't want to overdo anything and hurt my back. Should I let my grip be my limiter or give straps a shot?
Posted on 8/23/23 at 7:00 am to JL
depends on goals. did you try switch grip?
Posted on 8/23/23 at 7:53 am to OysterPoBoy
quote:
I’m expecting to those to make an appearance during Squatober. He seems to use them more lately.
I hope not for my sake
Posted on 8/23/23 at 9:07 am to lsu777
I'm getting close on my deadlifts to needing straps. I'm gonna hold out as long as I can but I see them coming in the next few months.
Posted on 8/24/23 at 6:14 am to OysterPoBoy
Protein intake/sleep questions:
How many g's of protein should I be eating per day doing a 4 day PPSA with some light cardio Wed and Sat? 40 yrs old, 5'10", 190 lbs, 20-22% body fat. Should I have the same intake on days I don't lift heavy?
I am not getting close to the recommended amount of sleep, newborn at home. Probably getting about 5 hrs a night. Should I adjust the program to maybe 3 workouts a week? Or stay with the program? I'm laying in bed, just not sleeping.
How many g's of protein should I be eating per day doing a 4 day PPSA with some light cardio Wed and Sat? 40 yrs old, 5'10", 190 lbs, 20-22% body fat. Should I have the same intake on days I don't lift heavy?
I am not getting close to the recommended amount of sleep, newborn at home. Probably getting about 5 hrs a night. Should I adjust the program to maybe 3 workouts a week? Or stay with the program? I'm laying in bed, just not sleeping.
Posted on 8/24/23 at 7:31 am to JL
quote:
How many g's of protein should I be eating per day doing a 4 day PPSA with some light cardio Wed and Sat? 40 yrs old, 5'10", 190 lbs, 20-22% body fat. Should I have the same intake on days I don't lift heavy?
190g is usually recommended 1g per
quote:
I am not getting close to the recommended amount of sleep, newborn at home. Probably getting about 5 hrs a night. Should I adjust the program to maybe 3 workouts a week? Or stay with the program? I'm laying in bed, just not sleeping.
this is much bigger issue. need to find a way to try and sleep more but i have 3 boys and remember very very clearly that aint the easiest thing to do
as far as cutting it down, i would maybe cut it to 3 days and just push the program out longer.
Posted on 8/24/23 at 7:52 am to lsu777
Would you recommend doing the 4 day continuously as one day on and one day off? Or do one day on and off then 2 days off after day 4?
Posted on 8/24/23 at 8:21 am to JL
quote:
Would you recommend doing the 4 day continuously as one day on and one day off? Or do one day on and off then 2 days off after day 4?
prolly jus t m/w/f or s/t/t and then next week just start with the day you missed
so if the program is total of 16 workouts it would last a little over 5 weeks.
Posted on 8/24/23 at 9:52 am to lsu777
Got ya. When I wrap this one up I'll just hit a 3 day program. Thanks.
Posted on 8/26/23 at 9:22 pm to JL
I’m thinking about switching things up next month before Squatober. Any advice for you what to put in a ppl split? I think I’m going to go low rep high weight to failure. I’ve been watching a lot of Mike Mentzer videos and I’m definitely intrigued although not with all those rest days.
Posted on 8/26/23 at 10:44 pm to OysterPoBoy
So glad it's Saturday, I've just finished Week #1 of PPSA Grasshopper and boy oh boy was that different. I'm being as strict as I can possibly be with the rest intervals, but I'm lifting alone in an non-air conditioned environment and I alone have to do the weight changes. Loading and unloading 300ish pounds from the bar for deadlift, only to immediately load up 200ish pounds for bench followed by reloading 300ish pounds for squat with 2.5 minutes rest between sets is it's own workout.
But I'm not complaining as this is exactly what I want to be doing. High tempo, the "strength" part of strength training is no longer in the driver's seat, but there is still ample opportunity to get stronger even though this program is not designed purely for that end goal, in my opinion.
Sets of 8 with deadlift, I don't care if it's deadlifting 5 ounces, that shite fricking kills me. But I know I'll adapt if I stick with it, and that's the point. Now if you'll excuse me, I have to go do my fasted cardio and follow that up with some dietary planning, which are my top priorities so I can stop looking like Pizza the Hut from Spaceballs.
But I'm not complaining as this is exactly what I want to be doing. High tempo, the "strength" part of strength training is no longer in the driver's seat, but there is still ample opportunity to get stronger even though this program is not designed purely for that end goal, in my opinion.
Sets of 8 with deadlift, I don't care if it's deadlifting 5 ounces, that shite fricking kills me. But I know I'll adapt if I stick with it, and that's the point. Now if you'll excuse me, I have to go do my fasted cardio and follow that up with some dietary planning, which are my top priorities so I can stop looking like Pizza the Hut from Spaceballs.
Posted on 8/27/23 at 7:57 am to DrDenim
Wow I never thought of having to do that. Sounds brutal. My gym is never crowded so I can setup and superset pretty easy.
Posted on 8/27/23 at 2:07 pm to DrDenim
Finishing up the last week of Brick House currently. Loved it. I’ve had to up my 1R max and adjust the numbers for the big three lifts on the fly because the program has made me stronger.
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