- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
re: PPSA program recommendation
Posted on 7/16/23 at 10:38 am to DukeSilver
Posted on 7/16/23 at 10:38 am to DukeSilver
Calculate a 1RM max (either do a 1 RM max, or 3-5 RM max and figure out 1 RM from there). Then take 90% of it to be your Training/Everyday max. This should be your “everyday max” that you could do anytime (bad night of sleep, get off a plane, etc.).
You will increase this max monthly by 5lb for upper and 10lb for lower.
You will increase this max monthly by 5lb for upper and 10lb for lower.
1
Posted on 7/16/23 at 8:08 pm to crabgrass1981
So if it calls for 75% on a lift would it be 75% if the 1RM or 75% of the 90%.
Posted on 7/17/23 at 11:45 am to DukeSilver
75% of your calculated 90%. You are treating the 90% as your max or "everyday max."
Posted on 7/17/23 at 12:18 pm to DukeSilver
quote:
o if it calls for 75% on a lift would it be 75% if the 1RM or 75% of the 90%.
You set the 1RM before for the whole program. Write it down on the front page. If your real 1RM for bench is 200 take 90% and use 180 for your training max. If he calls for 75% on bench you do 135.
Posted on 7/17/23 at 1:06 pm to OysterPoBoy
Got it, thanks.
Posted on 7/17/23 at 10:26 pm to DukeSilver
One more quick question for tomorrow’s without, what exactly does he mean by “slow strict chin-up”.
Is he just meaning to do both the up and down as slowly and controlled as possible? And I’m guessing it should be underhand grip about shoulder width wide?
Is he just meaning to do both the up and down as slowly and controlled as possible? And I’m guessing it should be underhand grip about shoulder width wide?
Posted on 7/18/23 at 7:37 am to DukeSilver
Underhand grip, slow and controlled. Try for perfect form.
Posted on 7/18/23 at 1:27 pm to OysterPoBoy
I don’t wanna start a new thread I did what to know what the best plan would be for the following:
- not new to working out
- 3 days a week full body
- strength more important than size
Thanks y’all
- not new to working out
- 3 days a week full body
- strength more important than size
Thanks y’all
Posted on 7/19/23 at 7:41 am to Oakenshield
Here’s a list Canuck Tiger posted in a program vote thread. I haven’t tried any of them.
quote:
3 day Programs-
#1- PPSA The Seesaw - LINK Squat and Bench everyday in the seesaw fashion from squatober & in example. snatch grip deads 1x per week. its bench/squat + 2 more main exercises + arm superset + single movement cardio
#2 PPSA Superset Remastered LINK all 3 main lifts 3x per week. 4 pairs of supersets + cardio superset
#3 Turnt Up- LINK
Posted on 7/19/23 at 12:48 pm to OysterPoBoy
PPSA also recommends running Benchamin Franklin 2 as a 3 day a week (for 8 weeks) as the best option
Posted on 7/19/23 at 1:33 pm to Canuck Tiger
I’ve been doing PPSA workouts for 5 months but never actually tested for 1 rep max. I’m using 260 for bench 1RM for Arm Farm. I actually tried to max today. I got 245 but couldn’t get 255, I tried twice.
Should I keep using 260 for 1RM? I’m doing fine with the bench workouts in Arm Farm.
Should I keep using 260 for 1RM? I’m doing fine with the bench workouts in Arm Farm.
This post was edited on 7/19/23 at 1:34 pm
Posted on 7/19/23 at 2:19 pm to LSUSports247
As long as you're able to handle the workouts I'd just stick with it. 245 is like 95% of 260 so you're in the range of training max vs. 1rm.
Posted on 7/19/23 at 3:04 pm to Canuck Tiger
I was thinking to keep the 260 for 1RM into next month’s program and then maybe retest my max.
Posted on 7/19/23 at 9:25 pm to LSUSports247
What do y’all do if you aren’t fully recovered for a workout?
Day 3 of silverback is tomorrow and see squats and db rfess on the schedule, no way I’ll be able to go to fill potential as I’m still sore from the first 2 days plus running today. Do y’all just do less weight that you can manage and continue as scheduled?
Day 3 of silverback is tomorrow and see squats and db rfess on the schedule, no way I’ll be able to go to fill potential as I’m still sore from the first 2 days plus running today. Do y’all just do less weight that you can manage and continue as scheduled?
Posted on 7/19/23 at 9:29 pm to DukeSilver
I don’t usually get sore unless I’ve taken a long layoff. I’d try to do it as written and see what happens.
Posted on 7/19/23 at 9:33 pm to OysterPoBoy
I’m finally sore as hell tonight and expect tomorrow morning to be worse. But I did take 2 weeks off 
Posted on 7/19/23 at 9:57 pm to jose
I had 4 days off at the end of last week and my back was sore after W2D3 if Arm Farm.
Posted on 7/19/23 at 10:05 pm to OysterPoBoy
quote:
I don’t usually get sore unless I’ve taken a long layoff. I’d try to do it as written and see what happens.
I’ve definitely been slacking lately which I would consider a layoff, especially from intense leg stuff.
Posted on 7/19/23 at 10:20 pm to DukeSilver
I would take a rest day if I was that sore. If I’m only a little sore, usually I can work through it after I get warmed up.
Page 2 of 2
Popular
Back to top
Follow TigerDroppings for LSU Football News