PPSA Program Summary after completion

As an example, here was my Arm farm summary from a year or so ago

Completed Arm farm last week. Really enjoyed the program.
Here's my notes and comments

Every Day of the week has the same exercises throughout the program. So Week 1 Monday will be same as week 4 Monday in regards to exercises but the rep structure and percentages change dramatically.

Bench every M & Th
Squat Tues
DL Friday

All exercises are super-setted with something else. It's almost like doing a HIIT workout. Heart rate explodes up and then rest and repeat.

Major lifts start each day
Structure of each work out is Major lift with SS then a Secondary major lift with SS then you get to Farm Flex section.

Farm Flex is 3 complementary exercises SS. This is just total and complete destruction. You finish this section completely done.

Cardio Section is then two exercises that complement something that was done earlier SS together.

Parting shots - If you want traditional three big lifts with rest time then this is not your workout. While it has the big 3 lifts, to me if you want more of a HIIT feel then this is it. It's hard, you need to watch your ego on the weights you use because the reps are really high in the Farm Flex.

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any particular one?

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Benchamen Franklin II
Big Back Billy
Pool Season II
SuperSet


I can the see the summaries on the PPSA website. just want some insight from guys who have done them and what they got out of it.

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I am just ran Arm Farm and Pool Season 1 back to back. If I did 5 reps with the most weight I could when I started vs. now my numbers are up 16% on bench and 25% on deadlift and 25% squats. Dumbbell pullovers are up almost 40% but I never really did those before I started the program. One arm dumbbell rows up 25%. I'm the same weight as when I started but almost 2" off my waist. Note that I do cardio on 2 of the 3 off days. Visually, very nice gains on my back, arms, and shoulders but I didn't measure before I started to give actual size gains.

Edit: I know those aren't new programs, but I wanted to brag.

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thats bad arse results dude

I’ve done a few

Grasshopper
Pool Season 1 & 2
Arm Farm

Currently doing Brace Yourself…squatober prep. Really liking this one. Of course some form of squats in every workout but total body also. The volume and reps/sets have been spot on for my liking. Not as many SS with high reps as some of the others.

I’ve never done Squatober but look forward to it now.

If you got injured you probably did the program correctly.

I hope Aaron never finds out where you live.

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If you got injured you probably did the program correctly.

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why do you always say things like this like ppsa has some unusual exercises or loading schemes

do you blame jim wendler for getting hurt on 531?

its basic barbell lifts. most of the people getting hurt have an issue with form, just tendonitis or they have a weakness somewhere that is causing an imbalance.

the other thing is people tend to not listen to aaron, joe defranco and many others who highly suggest that everyone, but especially those over 30, take a month or two off from the barbell every 6 months atleast. better a 5 on, 1 off approach.

but there is absolutely nothing inherently dangerous about ppsa or 531. both have more volume than a basic program but thats because they are not beginner programming. even grasshopper isnt. now 531 bps is but others arent.

btw you were a lot cooler when you were doing 531 and pursing strength goals...trust me, ask you wife. just something to thank about...might wanna try it again.

is it necessary to do the super sets as a super set? I'd like to start pool season, but i am seeing lifts like barbell bench super setted with barbell row. With how busy my gym is, i don't see how i'll be able to lock down a bench then find another rack to do the rows. I figure as long as you get the lifts in, it doesn't really matter if it's a super set or not.

So far I have done the following in the past couple years.

AF, BF, BF2, BYIC, DS, FH2, MW, PS, PS2, PC, and TU.

Out of those, the most intense is TU. It's 3 days per week but nearly 2 hours each day.

MW would be next in intensity b/c you are doing 2 big lifts per day.

BF1 and BF2 were fun to do b/c I really saw my bench numbers shoot up.

I'm currently into BYIC, and so far I really like the routine of hitting it every other day and doing at least one lower body every workout.

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what is BYIC

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Brace Yourself...It's Coming

I started this one mid August and really like it. 3 days of legs should help the transition to 5 days of legs.