re: PPSA: Everyone doing their own plan

Last day of OAK TREE today. Awesome program. The Mullet built a good base but this program packed on some thickness just as the title suggests. I went from 185 to 191 in 5 weeks and I think it’s mostly in my shoulders, this is easily the thickest they’ve ever been. Been making sure I meet my protein quota everyday, lots of oats/protein powder/peanut butter. I won’t miss the bench-RFESS superset and farmers walks everyday, though

Plan on jumping into PUMP CITY Monday. Looks to be higher reps so it should build more definition, and it also has whole days dedicated to legs. Then I’ll jump into filling out the hoodie 1 and 2 for winter time.

Enjoy Squatober baws

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Sleep question, if I get 6 hrs at night then a 2 hr nap during the day does that count as 8 hrs? Or do you need to get 8 hrs continuous sleep?

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na thats fine

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Sleep question, if I get 6 hrs at night then a 2 hr nap during the day does that count as 8 hrs? Or do you need to get 8 hrs continuous sleep?

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Plant Operator I see.

Been there! Mines finally almost 5 months old. But our sleep is still sporadic. Which is why I’m going to the gym on my lunch break

For the farmers walks, are y'all using straps to move more weight? Or using it to focus on grip strength?

I don't use straps, and like 777 said, I the superset combo with deads is to work on grip strength.

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Three quick questions, protein intake of ~1g/lb. Is that every day or just days you lift?

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everyday. we are trying to keep dietary induced thermogensis high

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On some supersets if I do the suggested rest between sets I'm having to drop weight every set (Ex. Oak Tree day 2 curls superset, barbell then zottmans w/ 90 sec rest). Is it better to drop the weight to stay on the rest schedule or take a longer rest and get more weight per set?

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depends on your goals. if you are just trying to just get in better shape, recomp as you will....keep rest times the same. if muscle and strength is purely the goal...rest until complete recovery

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On the % of max, Do you use your max from the beginning of the program the entire month or do you increase your percentages as you get stronger throughout the month?

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we take a 1rep max and take 90% of that and use it as our training max for the month

next month we simply add 10lbs to the training max for lower body lifts, 5lbs for the upper body.

about every 3 months, we test max in a program usually. usually in the form of 2-3 rep max.

see below for some guidance from Aaron.

I'm having a sharp pain when I bend at the waste. It's just in between my back dimple and spine, looking at a diagram maybe in the thoracolumbar fascia. It doesn't really hurt when I twist at the waste, but i feel the sharp pain when I do a full squat or bend at the waste. I can definitely feel a hard spot there less than 1/4" wide compared to the other side. Any thoughts? Do I need to avoid any specific exercises? It's more annoying than anything, doesn't prevent me from working out currently and I have my full range of motion.