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Started By
Message
re: Program Party for July
Posted on 7/2/24 at 12:20 pm to Jeff_B
Posted on 7/2/24 at 12:20 pm to Jeff_B
W1 D2 done 1hr. 10 mins
I still hate deads & it is still a bazillion degrees in garage even with 2 fans set up now.... I got a grip strength thing awhile back that has mainly been a paper weight on desk, going to start using it throughout the day to help with grip on deads
cheers
I still hate deads & it is still a bazillion degrees in garage even with 2 fans set up now.... I got a grip strength thing awhile back that has mainly been a paper weight on desk, going to start using it throughout the day to help with grip on deads
cheers
0
Posted on 7/2/24 at 3:31 pm to Ruckingisthewaytogo
W1D1 Done
Decided to increase my lifts by 5lbs upper and 10lbs lower, but will revisit this as this program seems more intense than PS1. Took about 90 minutes including warm ups. I do face pulls during the squat sets because I find I cool down in between the warms up and when I finally hit bench. Hit failure on the last set last rep of OHP. That delt SS was devilish and I had to drop to 5lbs for the last set of side lat raise. Felt a super pump by the time I finished cardio.
Decided to increase my lifts by 5lbs upper and 10lbs lower, but will revisit this as this program seems more intense than PS1. Took about 90 minutes including warm ups. I do face pulls during the squat sets because I find I cool down in between the warms up and when I finally hit bench. Hit failure on the last set last rep of OHP. That delt SS was devilish and I had to drop to 5lbs for the last set of side lat raise. Felt a super pump by the time I finished cardio.
Posted on 7/2/24 at 4:12 pm to Ruckingisthewaytogo
W1D2 Done
Took about 75 minutes to get through today. Need to do some more mobility work, because I felt a bit stiff. Big back smoked my back today and then reverse grip curls def hit my forearms. Did a 100KB swings as a finisher after a 7 minute break with a 24KG KB, trying to work up to 200 in 10 minutes. Good workout.
Took about 75 minutes to get through today. Need to do some more mobility work, because I felt a bit stiff. Big back smoked my back today and then reverse grip curls def hit my forearms. Did a 100KB swings as a finisher after a 7 minute break with a 24KG KB, trying to work up to 200 in 10 minutes. Good workout.
Posted on 7/2/24 at 6:03 pm to Ruckingisthewaytogo
W1D2 Done
Solid back day today. I’ll be feeling those dead’s in my back tomorrow. I ended up just doing the bar for reverse curls.
Solid back day today. I’ll be feeling those dead’s in my back tomorrow. I ended up just doing the bar for reverse curls.
Posted on 7/3/24 at 9:45 am to jose
My legs are pretty fatigued today. Going to go jog or hit the assault bike this afternoon for some cardio. 
Posted on 7/3/24 at 5:25 pm to tke_swamprat
Did a little gut work today. Body weight circuit 3 times through then kettlebell circuit x 3.
before jumping on PPSA bandwagon I was doing Upper/ Lower 4 times a week & would do this circuit to hit the garage gym 5 times a week...
Not sure if I'll get to W1 D3 tomorrow before festivities begin or pick it back up Friday for punishment of all the freedom I plan to enjoy tomorrow.
Happy 4th fellas, Cheers
before jumping on PPSA bandwagon I was doing Upper/ Lower 4 times a week & would do this circuit to hit the garage gym 5 times a week...
Not sure if I'll get to W1 D3 tomorrow before festivities begin or pick it back up Friday for punishment of all the freedom I plan to enjoy tomorrow.
Happy 4th fellas, Cheers
Posted on 7/3/24 at 6:37 pm to b_w
I just looked at tomorrow's workout. The cardio will be killer! 
Posted on 7/4/24 at 9:18 am to tke_swamprat
Done. Squats felt awesome so went a little heavier than the 75% for the 3x3.
Damn them lunges. 95, 100, 105, 115, 115.
If you ever want a killer lunge workout: Work to find a 3 rep max on barbell lunges. Puke!
Damn them lunges. 95, 100, 105, 115, 115.
If you ever want a killer lunge workout: Work to find a 3 rep max on barbell lunges. Puke!
Posted on 7/4/24 at 12:10 pm to tke_swamprat
W1D4 done.
Good upper body day. I broke the 200 shrugs into 25s. My form was pathetic at the end bc of the burn
Happy 4th!
Good upper body day. I broke the 200 shrugs into 25s. My form was pathetic at the end bc of the burn
Happy 4th!
Posted on 7/4/24 at 2:32 pm to jose
W1 D3 complete. Glad today was leg focused because I’m still sore from day 1.
BPF tomorrow
BPF tomorrow
Posted on 7/4/24 at 3:38 pm to Party At LSU
W1D3 done earlier today but man it was hot and humid in the shop. Good workout, will feel the squats tomorrow.
Grilling and drinking a cold beer now, wishing all the HF crew a Happy 4th!!!
Grilling and drinking a cold beer now, wishing all the HF crew a Happy 4th!!!
Posted on 7/4/24 at 9:37 pm to Ruckingisthewaytogo
W1D3 Done
Thought my legs would be feeling it, but the row band pull apart ss lit my grip up for the RDL/shrugs. Did some quick GreySkull conditioning at the end and wrapped up. Hope everyone had a good Fourth!
Thought my legs would be feeling it, but the row band pull apart ss lit my grip up for the RDL/shrugs. Did some quick GreySkull conditioning at the end and wrapped up. Hope everyone had a good Fourth!
Posted on 7/5/24 at 9:08 am to jose
200 shrugs? I did week 1 day 4 this morning. Must have missed that.
Posted on 7/5/24 at 12:53 pm to tke_swamprat
I think he subbed W1D4 from pool season 1
Posted on 7/5/24 at 2:30 pm to Ruckingisthewaytogo
W1 D3 just done...
push through the lingering effects of celebrating freedom all day yesterday. felt good to sweat some poison out and get back on the train.
will hit big pump tomorrow...
cheers
push through the lingering effects of celebrating freedom all day yesterday. felt good to sweat some poison out and get back on the train.
will hit big pump tomorrow...
cheers
Posted on 7/6/24 at 2:21 pm to Tiger_n_Texas
Later than expected, but completed W1D1 today.
Today felt more efficient than most of PS1. Squat felt the best out of the major lifts. Bench was tough at the end. Squeezed out the last couple reps. Had a guy at the gym talk me into doing a couple negatives at the end. Those absolutely SUCK and made my arms jello. Might be why my last set of OHP was so hard.
As far as the cardio SS, I probably should have used 2-3 different DBs. Instead I went with 1 weight for all 3 accessories. Front raises were OK, side lats sucked on sets 2 and 3, and yhe rear lats were fairly easy. I hate switching DBs on SS as I tend to waste more time than necessary. However, I may need to inorder to get a better workout.
Today felt more efficient than most of PS1. Squat felt the best out of the major lifts. Bench was tough at the end. Squeezed out the last couple reps. Had a guy at the gym talk me into doing a couple negatives at the end. Those absolutely SUCK and made my arms jello. Might be why my last set of OHP was so hard.
As far as the cardio SS, I probably should have used 2-3 different DBs. Instead I went with 1 weight for all 3 accessories. Front raises were OK, side lats sucked on sets 2 and 3, and yhe rear lats were fairly easy. I hate switching DBs on SS as I tend to waste more time than necessary. However, I may need to inorder to get a better workout.
This post was edited on 7/6/24 at 2:22 pm
Posted on 7/6/24 at 3:08 pm to Tiger_n_Texas
W1 D4 done a bit ago.
love the big pump days / supersets.
felt good throughout probably could have gone heavier on bench.
on to week 2 on Monday.
Have yourselves a weekend fellas. Cheers
love the big pump days / supersets.
felt good throughout probably could have gone heavier on bench.
on to week 2 on Monday.
Have yourselves a weekend fellas. Cheers
Posted on 7/6/24 at 10:35 pm to b_w
Did some cardio today and I’ll probably do more tomorrow. Have to get this lactic acid moving. Damn lunges!
Posted on 7/7/24 at 8:25 am to Tiger_n_Texas
W1D2
That was a lot of deadlifts this morning. I did a little dead hanging before the chin-ups. That felt great just to stretch out fully after the deadlifts. Started the snatch deadlifts at 50% like written and bumped it up twice. Could've gone heavier, but didn't want to rush it week 1. I stayed with the same DB on all pullover sets. The last 2 sets got really heavy. Debated dropping the DB on last set, but pushed thru. Curls and shrugs were good. Buggest issue with the shrugs were my callouses are getting a little tender so I had to play with my grip some. The rev grip curls felt wierd. I couldn't decide how to place my thumb (same side or opposite side of fingers). I ended up switching it back and forth during the sets trying to find the most comfortable position. Never got a concensus decided.
That was a lot of deadlifts this morning. I did a little dead hanging before the chin-ups. That felt great just to stretch out fully after the deadlifts. Started the snatch deadlifts at 50% like written and bumped it up twice. Could've gone heavier, but didn't want to rush it week 1. I stayed with the same DB on all pullover sets. The last 2 sets got really heavy. Debated dropping the DB on last set, but pushed thru. Curls and shrugs were good. Buggest issue with the shrugs were my callouses are getting a little tender so I had to play with my grip some. The rev grip curls felt wierd. I couldn't decide how to place my thumb (same side or opposite side of fingers). I ended up switching it back and forth during the sets trying to find the most comfortable position. Never got a concensus decided.
Posted on 7/8/24 at 12:00 pm to Tiger_n_Texas
W2 D1 done this am. Rainy day so not as hot in garage gym... I need to up my estimated max on squats a good bit and little bit on bench. good workout but probably left some out there...
Did 3 sets of skull crushers rather than prescribed 6 to cut down on time on "cardio" piece. still took almost 1hr 20mins
cheers
Did 3 sets of skull crushers rather than prescribed 6 to cut down on time on "cardio" piece. still took almost 1hr 20mins
cheers
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