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re: Pen and Paper Strength App
Posted on 11/7/22 at 3:33 pm to Tiger_n_Texas
Posted on 11/7/22 at 3:33 pm to Tiger_n_Texas
quote:
1.) So to stay true to the plan the warm up, big 4, and cardio should all be preformed during the same session?
2.) A superset is exercise A, immediately into exercise B, then a rest? (Do this however many sets the plan shows)
correct
quote:
Rests should stick to 2-2.5 min between sets and not any lower? Concerned I may run out of time and not get everything into a single session.
stick to what is prescibed unless you have to shorten it some to get everything in
quote:
4.) Items that do not have a % of max listed, do you just go with a weight you can hit the reps with? When a lift has multiple sets listed does this generally stay the same or go up/down for the additional sets?
pick a starting weight and stay with that weight across all sets if you can. the next time it comes up for same amount of reps...add 2.5lbs.
0
Posted on 11/7/22 at 8:25 pm to mjp504
Has anyone done a 4 day program (like arm farm) and run it 3 days a week instead. Would it mess the programming up?
Posted on 11/8/22 at 7:48 am to mjp504
aaron has talked about it, its fine to do.
Posted on 11/8/22 at 9:52 am to lsu777
I'm sure it has been answered several times in the 50 pages here but what PPSA program is best suited for weight loss? I'm running GreySkull Phraks with pull-downs instead of chins. Lot's of weight to lose before chins are realistic.
Posted on 11/8/22 at 9:58 am to Irregardless
quote:
'm sure it has been answered several times in the 50 pages here but what PPSA program is best suited for weight loss? I'm running GreySkull Phraks with pull-downs instead of chins. Lot's of weight to lose before chins are realistic.
I can't answer your question, but Im in a similar boat. I don't recall ever being able to do a chin up or pull up. The gym I go to has a chin/pull up assisted machine (uses counter weight) that I've just recently started using. Does you gym have one of these that you could use? It'd give you an idea of about how much weight you need to lose/strength to gain before you could do one unassisted.
This post was edited on 11/8/22 at 10:00 am
Posted on 11/8/22 at 10:11 am to Tiger_n_Texas
quote:
Does you gym have one of these that you could use?
It does and I use it for chin-up days. Definitely getting stronger but it doesn't work stabilizing muscles as much. But it's the best alternative until I'm at a reasonable weight. I can't even do negatives at this point.
Posted on 11/8/22 at 10:13 am to Tiger_n_Texas
quote:
Does you gym have one of these that you could use? It'd give you an idea of about how much weight you need to lose/strength to gain before you could do one unassisted.
These are great also because part of doing a pull up is technique. I used to suck at chin ups and I'm still not great but a couple months ago I got kind of a mind/muscle feel and really started improving. You gotta get the back involved and not just pulling with your arms.
Posted on 11/8/22 at 10:14 am to Irregardless
quote:
I'm sure it has been answered several times in the 50 pages here but what PPSA program is best suited for weight loss? I'm running GreySkull Phraks with pull-downs instead of chins. Lot's of weight to lose before chins are realistic.
why not stay on gslp if you are making progress?
if you want to switch, then grasshopper is where you start
Posted on 11/8/22 at 10:25 am to lsu777
quote:
why not stay on gslp if you are making progress?
I don't necessarily want to switch. I love gslp. Just wondering if there is a program to help with fat loss. I'm walking or rowing every morning and tracking macros. Just didn't know if another program might help stoke the fire for a bit.
Posted on 11/8/22 at 10:45 am to Irregardless
quote:
I don't necessarily want to switch. I love gslp. Just wondering if there is a program to help with fat loss. I'm walking or rowing every morning and tracking macros. Just didn't know if another program might help stoke the fire for a bit.
fatloss is all about caloric deficiet. the lifting and protien is all about building or holding onto muscle while losing body fat to affect body comp positively.
just keep pushing the lifts, getting the walks in and sticking to the diet.
but yea you could easily switch to grasshopper and then other ppsa programs. just make sure you get lots of sleep and tons of protein.
Posted on 11/21/22 at 10:03 am to lsu777
Paging 777....
You seem to be very in tune to the plans. So, What are your thoughts on a 20 week aesthetic based program using PPSA? Basically, how would you line it up? I know this probably isn't the best programming for aesthetics but I have a garage gym and can do all of these plans completely. So 5 programs over 20 weeks, alternating 5 day and 4 day plans for recovery. I'm 6'1" and about 220lbs @ 21-23% BF. Diet is the main focus for BF.
Diet plan will be adhering to the Carbon app on a macro based plan in a slight deficit. I'm thinking I will set the app to lose .5/lb-1/lb per week. Not concerned about the scale just want to lean up.
You seem to be very in tune to the plans. So, What are your thoughts on a 20 week aesthetic based program using PPSA? Basically, how would you line it up? I know this probably isn't the best programming for aesthetics but I have a garage gym and can do all of these plans completely. So 5 programs over 20 weeks, alternating 5 day and 4 day plans for recovery. I'm 6'1" and about 220lbs @ 21-23% BF. Diet is the main focus for BF.
Diet plan will be adhering to the Carbon app on a macro based plan in a slight deficit. I'm thinking I will set the app to lose .5/lb-1/lb per week. Not concerned about the scale just want to lean up.
This post was edited on 11/21/22 at 10:04 am
Posted on 11/21/22 at 10:36 am to JohnDoe00
quote:
Paging 777....
You seem to be very in tune to the plans. So, What are your thoughts on a 20 week aesthetic based program using PPSA? Basically, how would you line it up? I know this probably isn't the best programming for aesthetics but I have a garage gym and can do all of these plans completely. So 5 programs over 20 weeks, alternating 5 day and 4 day plans for recovery. I'm 6'1" and about 220lbs @ 21-23% BF. Diet is the main focus for BF.
Diet plan will be adhering to the Carbon app on a macro based plan in a slight deficit. I'm thinking I will set the app to lose .5/lb-1/lb per week. Not concerned about the scale just want to lean up.
Arm Farm
elbow meat
filling out the hoodie 1
All i want for christmas is a big bench
Arm Farm
then:
benchoholic
pool season 1
filling out the hoodie 2
pool season 2
elbow meat
add in 1 hour walks daily and the 250 caloric deficiet adn i think you will like where that gets you.
Posted on 11/21/22 at 11:06 am to JohnDoe00
quote:
So, What are your thoughts on a 20 week aesthetic based program using PPSA?
That’s essentially what I’ve been doing since the summer, once I reined in my eating habits the bf% has dropped into “normal” range. I posed my intune scan in the “put down the fork” thread if you want to check my progress.
Posted on 11/21/22 at 11:36 am to lsu777
Anyone done Strongville?
Just started today and looking ahead, there are a few days (W1D4, W2D1, W3D4, etc) where the top of the staircase is blank. Does that mean anything? Possibly AMRAP with the prescribed percentage?
Just started today and looking ahead, there are a few days (W1D4, W2D1, W3D4, etc) where the top of the staircase is blank. Does that mean anything? Possibly AMRAP with the prescribed percentage?
Posted on 11/21/22 at 1:14 pm to lsu777
Thanks 777,
I am going to run this and try to update along in the thread. Also, going to take your advice and print them all out and have them bound together.
I am going to run this and try to update along in the thread. Also, going to take your advice and print them all out and have them bound together.
quote:
Arm Farm
elbow meat
filling out the hoodie 1
All i want for christmas is a big bench
Arm Farm
Posted on 11/21/22 at 1:30 pm to Woadie
quote:
Anyone done Strongville?
Just started today and looking ahead, there are a few days (W1D4, W2D1, W3D4, etc) where the top of the staircase is blank. Does that mean anything? Possibly AMRAP with the prescribed percentage?
did strongville in august
when the top staircase is blank, you only go to stair that has something written out.
so like w1d4 where it list 6 reps on 2nd to last stop, you stop at 6. same with the others.
strongville is hard as frick btw. its long on the stairway days especially day 1 of each weak because you have the stariway with both squats and bench. IMO its the 3rd hardest behind Stacked and Jacked and Periodic table of thickness
although the new Turnt Up is kind of crazy, but its only 3 days a week.
Posted on 11/21/22 at 1:56 pm to lsu777
I saw you ran Silverback. I figured I’d run it on a cut since it’s lower volume and high intensity. Thoughts?
This post was edited on 11/21/22 at 1:57 pm
Posted on 11/21/22 at 3:01 pm to whiskey over ice
quote:
I saw you ran Silverback. I figured I’d run it on a cut since it’s lower volume and high intensity. Thoughts?
it would work good as it is lower volume
others that would work good are
21 to party
db strength
grasshopper
jacked up joker(5 days but low volume)
pool season 1
Posted on 11/24/22 at 7:51 am to lsu777
Happy Thanksgiving PPSA pals. Treat yo self.
Posted on 12/1/22 at 3:19 pm to lsu777
rookie question. this is just the example screenshot he has on his site so don't rage at me.
for instance, on the barbell bent over rows. the 10___ 10 ___ 10 ___
what does that mean? does the weight used go in the blanks? just trying to fiure out what weight they want there.
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