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re: Pen and Paper Strength App
Posted on 11/4/24 at 2:25 pm to LSUSports247
Posted on 11/4/24 at 2:25 pm to LSUSports247
I’ve been doing clean the house. It’s three days a week. I feel like I’m getting stronger but it is so repetitive.
0
Posted on 11/4/24 at 2:39 pm to LSUSports247
Been travelling away from my home gym for a month so I ran DB strength. Just finished week 4.
This was my first program from PPSA. I found it from a friend who was running Squatober which I couldn't do while travelling.
I enjoyed the program. It trains legs every day and also seemed like it had a lot of arms and rows. Felt light on pressing which I was ok with for a month.
The supersets on day 1 of each week absolutely gassed me. Heavy RFESS are no joke! I was also not used to doing that many supersets in general. Very tiring, especially on the first day of each week.
Next up I am going to do Squatober. Felt left out the past month!
This was my first program from PPSA. I found it from a friend who was running Squatober which I couldn't do while travelling.
I enjoyed the program. It trains legs every day and also seemed like it had a lot of arms and rows. Felt light on pressing which I was ok with for a month.
The supersets on day 1 of each week absolutely gassed me. Heavy RFESS are no joke! I was also not used to doing that many supersets in general. Very tiring, especially on the first day of each week.
Next up I am going to do Squatober. Felt left out the past month!
Posted on 11/13/24 at 10:36 am to Tiger_n_Texas
I'm a week and a half into Big Back Billy. This is quickly becoming one of my favorite plans. The only downside so far is that the workouts are on the long side. Walking in the gym to walking out has been talking 1:30-1:45. There weren't enough deadlifts during Squatober so I'm treating this as a Deadcember prep.
One change I've made to the plan is subbing out the DB Shoulder Press for Arnold Press instead. My left shoulder (outside upper arm) has been giving me some pain in pressing motions. I've noticed that if I keep my elbows in front of me more when pressing up, it reduces the pain to almost nothing. That's where the Arnold press comes in as my elbows stay in front of me until I open up at the top. Following a similar motion with my OHP (keeping elbows in front) is helping there also.
Same lift pattern every week.
Day 1
Deadlift
Bench Press/Bent Row
OHP/ DB Pullover
Skullcrusher/Dips
Day 2
Chin-up/Snatch Deadlift
Squat/1-arm Row
Farmers Walk/BB Curl
Rear Lats/Pull Aparts
Day 3
Deadlift
Bench
DB Shoulder Press/Chest Supported Rows
Pushdowns/CG Push-ups
Day 4
Pull-ups/Snatch Deadlifts
Squat
Rev Grip Bent Rows/Alt DB Curls
Face Pulls/Shrugs
One change I've made to the plan is subbing out the DB Shoulder Press for Arnold Press instead. My left shoulder (outside upper arm) has been giving me some pain in pressing motions. I've noticed that if I keep my elbows in front of me more when pressing up, it reduces the pain to almost nothing. That's where the Arnold press comes in as my elbows stay in front of me until I open up at the top. Following a similar motion with my OHP (keeping elbows in front) is helping there also.
Same lift pattern every week.
Day 1
Deadlift
Bench Press/Bent Row
OHP/ DB Pullover
Skullcrusher/Dips
Day 2
Chin-up/Snatch Deadlift
Squat/1-arm Row
Farmers Walk/BB Curl
Rear Lats/Pull Aparts
Day 3
Deadlift
Bench
DB Shoulder Press/Chest Supported Rows
Pushdowns/CG Push-ups
Day 4
Pull-ups/Snatch Deadlifts
Squat
Rev Grip Bent Rows/Alt DB Curls
Face Pulls/Shrugs
Posted on 11/14/24 at 6:53 am to Tiger_n_Texas
I am working "Filling out the Hoodie 2.0" right now... holy bi's and tri's
Posted on 11/19/24 at 9:03 am to mylsuhat
Finishing up Grasshopper and wanting to focus on improving my Big 3. Any specific PPSA plan recommendations for that?
I'm not sure if it's better to do an all in one program or possibly running three more speciailzed plans in a row - i.e. - XMas Bench, then maybe an old Squatober and an old Deadcember. Something along those lines.
Appreciate any help! Thanks gang.
I'm not sure if it's better to do an all in one program or possibly running three more speciailzed plans in a row - i.e. - XMas Bench, then maybe an old Squatober and an old Deadcember. Something along those lines.
Appreciate any help! Thanks gang.
Posted on 11/20/24 at 6:43 am to Brickston
Silverback or Oak Tree you are doing the big 3 twice a week. I prefer Oak Tree because it's hard for me to stick to 4 days a week right now.
Posted on 11/20/24 at 8:36 am to Brickston
If you want to hit the big 3, I'd stay away from the bench specific programs. Christmas Big Bench has squats 2 days/week (minimal work) and doesn't have deadlifts at all. Benchamin Franklin 1 has squats 1 day/week and again no deadlifts. Benchamin Franklin 2 uses days instead of weeks in the programming. Squats and deadlifts are days 1, 4, 7, etc. There is no other leg work in the plan.
There's several plans that would fit your wants. Just need to decide what frequency you want to train and if there is any bias towards specific lifts.
Brace Yourself is a pretty good one. Similar to BF2, it uses days instead of days/week so you pick your frequency (day 1 squat/bench, day 2 deadlift, day 3 front squat/bench, day 4 deadlift, day 5 squat/bench, day 6 front squat).
I'm doing Big Back Billy now. It's 4 days/week (days 1 and 3 deadlift/bench; days 2 and 4 snatch deadlift/squat).
Hypertrophy 4 days/week (day 1 bench/deadlift, day 2 squat/front squat, day 3 bench/snatch deadlift, day 4 squat).
Some others I've done that hit the big 3 are Oak Tree (original), Lets Get Peachy, Pool Season 1, and Pool Season 2. I'm sure there are others, these are just the ones I've completed. It all depends on how many days/week you want, how balanced you want the plan, and how much time you have.
There's several plans that would fit your wants. Just need to decide what frequency you want to train and if there is any bias towards specific lifts.
Brace Yourself is a pretty good one. Similar to BF2, it uses days instead of days/week so you pick your frequency (day 1 squat/bench, day 2 deadlift, day 3 front squat/bench, day 4 deadlift, day 5 squat/bench, day 6 front squat).
I'm doing Big Back Billy now. It's 4 days/week (days 1 and 3 deadlift/bench; days 2 and 4 snatch deadlift/squat).
Hypertrophy 4 days/week (day 1 bench/deadlift, day 2 squat/front squat, day 3 bench/snatch deadlift, day 4 squat).
Some others I've done that hit the big 3 are Oak Tree (original), Lets Get Peachy, Pool Season 1, and Pool Season 2. I'm sure there are others, these are just the ones I've completed. It all depends on how many days/week you want, how balanced you want the plan, and how much time you have.
Posted on 11/20/24 at 9:07 am to JL
Is Oak Tree remastered worth the purchase if I already own the original?
Posted on 11/20/24 at 1:06 pm to JohnDoe00
I have remastered. I've never seen the original.
Posted on 11/20/24 at 9:21 pm to JohnDoe00
Yes I think so
Posted on 11/20/24 at 9:25 pm to Brickston
Best program overall for bringing up the big 3 is prolly strongville followed by silverback followed by mass that last
I would run like this
Strongville
Silverback
Mass that last
Strongville
Grasshopper
Strongville will wear your arse out. Those carry’s are no joke. Make sure you are eating to support the goal of getting big 3 up
I would run like this
Strongville
Silverback
Mass that last
Strongville
Grasshopper
Strongville will wear your arse out. Those carry’s are no joke. Make sure you are eating to support the goal of getting big 3 up
Posted on 11/21/24 at 9:39 am to lsu777
Is that the original Silverback or version 2.0? I own the original but I don't mind upgrading.
"I would run like this
Strongville
Silverback
Mass that last
Strongville
Grasshopper"
"I would run like this
Strongville
Silverback
Mass that last
Strongville
Grasshopper"
Posted on 11/21/24 at 10:13 am to Brickston
Aaron has a power lift meet prep on his instagram tidbits.
Big back billy
Silverback
Stacked jacked
Periodic table
Mass that last.
He says run them in any order, but mass that lasts last. I know you aren’t prepping for meet, but I bet these would be great for your goal.
Big back billy
Silverback
Stacked jacked
Periodic table
Mass that last.
He says run them in any order, but mass that lasts last. I know you aren’t prepping for meet, but I bet these would be great for your goal.
Posted on 11/21/24 at 11:55 am to Brickston
Remastered
Posted on 11/23/24 at 7:13 pm to lsu777
Do they have a Kettle Bell one? If not, can someone recommend one?
Posted on 11/24/24 at 8:44 am to BigPerm30
Posted on 12/2/24 at 6:42 pm to JL
Finished Dr Jacked about a month ago and forgot to post about it. Probably my favorite program. Love 5 day/week template. It was challenging in a discipline sense of not missing any days and throwing the program off, but the actual workouts were perfect. Not to easy and not to miserable/long. Loved the barbell incline inclusion, only program so far that’s had those.
Travelled all of November so couldn’t get in the gym. Working out some soreness last week and this week and thinking of running “All I Want for Xmas is a Big Bench” starting next Monday. Any reviews?
Travelled all of November so couldn’t get in the gym. Working out some soreness last week and this week and thinking of running “All I Want for Xmas is a Big Bench” starting next Monday. Any reviews?
Posted on 12/2/24 at 6:54 pm to Tiger_n_Texas
Finished up Big Back Billy last week. I will definitely be running this one again. Saw some major improvement in a short time. My last set of deadlifts (275) W1D1 was pretty intense; last set W4D1 (325) was smooth as it gets. Other than the long workouts, I really have no complaints with this one.
My biggest struggle with this plan was on the dips and CG pushups. The skullcrushers and pushdowns gave me jello arms and I was spent by the time the dips and pushups came up.
My biggest struggle with this plan was on the dips and CG pushups. The skullcrushers and pushdowns gave me jello arms and I was spent by the time the dips and pushups came up.
Posted on 12/2/24 at 7:02 pm to cfish140
Here's my quick review from when I completed it last November. Did you have any specific questions about it?
quote:
This one is DONE! This one was a long workout at 31 sets with warm-up (2nd longest in the plan behind W3D5; 35 sets). I had to cut rests down a touch on the cardio portion to try and save a bit of time. Since today was the last day of the plan, I pushed myself where I could. Failed the last set of skullcrushers at 23/25 and dropped the bumper plates twice (once before the prescribed time and once before my planned time).
Overall the plan as written is decent. I definitely feel like I've made some progress and learned new things. The grip circuit (while torture) is something I really like I may add to future plans.
My complaints with the plan are lack of leg work and the soreness in my elbow. I know the plan is bench focused, but I need more than 8 sets of squats a week.
I really enjoyed it after I stretched it out and added 3 legs days a week (completing the last one tomorrow Thick Thigh Thursday).
Posted on 12/2/24 at 7:41 pm to Tiger_n_Texas
The lack of legs was my main concern. It’s the reason I don’t care for filling out the hoodie. I may still do it and just run a leg based program in January. I hate the jail house look FOTH and arm farm end up giving you. I lose thigh mass really quickly if I don’t keep them up. I know most will say “just add more legs” but I’m weird about doing the plan exactly how it’s printed, I hate deviating lol even when it comes to the rest times
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