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Aussie111
| Favorite team: | LSU  |
| Location: | |
| Biography: | |
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| Number of Posts: | 54 |
| Registered on: | 9/28/2023 |
| Online Status: | Not Online |
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re: Pen and Paper Strength App
Posted by Aussie111 on 8/14/25 at 6:42 am to Canuck Tiger
Currently two weeks into Filling Out the Hoodie and it's up there with one of my favorites with Pool Season, Squatober, Bracy Yourself, it's Coming and Stacked and Jacked.
After good run with Stronger then a Garlic Milkshake, Silverback, then Sports Strength with fortnightly Olly Coaching sessions, the upper focus is a welcome change.
Like it so much, I'm keen to follow with Filling Out the Hoodie part 2.
Besides two Squatobers, I've mainly leaned towards three days and four day PPSA plans.
Anyone vouch for FOTH2 or how 5 day PPSA programs work for CNS or muscle recovery compared to other splits?
After good run with Stronger then a Garlic Milkshake, Silverback, then Sports Strength with fortnightly Olly Coaching sessions, the upper focus is a welcome change.
Like it so much, I'm keen to follow with Filling Out the Hoodie part 2.
Besides two Squatobers, I've mainly leaned towards three days and four day PPSA plans.
Anyone vouch for FOTH2 or how 5 day PPSA programs work for CNS or muscle recovery compared to other splits?
1
Happy with my Squat PR went up to 415 (353 last year) and Bench PR of 287 (232 last year)
I climbed more gradually than prescribed beyond my TM, which I believe taxed me more towards PR.
Legs are heavy this morning. Hangover session today will be fun
I climbed more gradually than prescribed beyond my TM, which I believe taxed me more towards PR.
Legs are heavy this morning. Hangover session today will be fun
re: Annual Squatober Thread - PR Party Complete - see you in 2026!!!
Posted by Aussie111 on 10/29/24 at 3:12 am to Canuck Tiger
Yeah, he has Thursday down on the calendar as 'the hangover'. Will be interesting to see what will happen
This was the first time I finished in a time of explained of 35 minutes. I admit I only took 90 second rests between sets. I was full of chicken sandwich lunch and racing to have nap at 3pm.
I have had spider bites on just above my knee caps in Sept, which have been infected (very Australian I know). Besides being on penicillin, I am going sleeveless where I can. I was happy today was one of those days.
I have feeling tomorrow will be light beltless and sleeveless session, so we will be itching for heavy by Wednesday.
Got a body scan today at peak bulk. Can’t wait for PR day, then cut back down again
I have had spider bites on just above my knee caps in Sept, which have been infected (very Australian I know). Besides being on penicillin, I am going sleeveless where I can. I was happy today was one of those days.
I have feeling tomorrow will be light beltless and sleeveless session, so we will be itching for heavy by Wednesday.
Got a body scan today at peak bulk. Can’t wait for PR day, then cut back down again
re: Annual Squatober Thread - PR Party Complete - see you in 2026!!!
Posted by Aussie111 on 10/26/24 at 7:37 pm to Canuck Tiger
Yeah, I'm looking at Pool season in November too.
It will work well as our summer starts December and the pool is now ready for some cannon balls.
After three months lower, it will be nice change to have some upper focus with a transition down to from five Squat sessions a week to twice a week.
Going to max out on Wednesday on Squat and Bench, and have the rest of the week off training before starting with new TMs
It will work well as our summer starts December and the pool is now ready for some cannon balls.
After three months lower, it will be nice change to have some upper focus with a transition down to from five Squat sessions a week to twice a week.
Going to max out on Wednesday on Squat and Bench, and have the rest of the week off training before starting with new TMs
re: Annual Squatober Thread - PR Party Complete - see you in 2026!!!
Posted by Aussie111 on 10/9/24 at 6:23 am to Maytheporkbewithyou
Thanks, I took the plunge as I completed day 8 tempo tues this morning and day 9 thighs n wings this afternoon before volleyball.
I see it as luck, as both sessions were shorter than what seems to be the typical length.
Also, it seems completing BYIC over 8 weeks has helped get through these sessions. Easily my favourite program.
Feels good to catch up, as my IG is full of Squatober stories.
I see it as luck, as both sessions were shorter than what seems to be the typical length.
Also, it seems completing BYIC over 8 weeks has helped get through these sessions. Easily my favourite program.
Feels good to catch up, as my IG is full of Squatober stories.
Had a beer festival and national football final on Sunday with friends, so rested Monday, so for the first time I’m a day behind my US Squatober family
Day 7 this afternoon, the squats sequence were similar to day 23 of BYIC plan and felt smooth
Will be adjusting my bench TM a bit higher, as 92 felt easier than it should.
Asking the board if it’s okay if I do Day 8 tomorrow morning and day 9 tomorrow afternoon? I know it’s not best recovery wise, but I am keen to catch up again! Otherwise, I can always catch up on Saturday and ensure I get 24 hours after each session.
Day 7 this afternoon, the squats sequence were similar to day 23 of BYIC plan and felt smooth
Will be adjusting my bench TM a bit higher, as 92 felt easier than it should.
Asking the board if it’s okay if I do Day 8 tomorrow morning and day 9 tomorrow afternoon? I know it’s not best recovery wise, but I am keen to catch up again! Otherwise, I can always catch up on Saturday and ensure I get 24 hours after each session.
re: Pen and Paper Strength App
Posted by Aussie111 on 8/18/24 at 5:10 am to JonahDatHeifer
Brace Yourself.. It’s Coming W3D3 completed and in the books:
The same format as week 1 (repeats each 6 days) and reminded why this is one of my favourite PPSA plans. I have started to trust more the process more, lifting heavy without a belt unless top sets.
After the reverse lunges, Bulgarian spit squats, goblet squats, back squats, front squats and deads, the lets are in constant recovery.
The same format as week 1 (repeats each 6 days) and reminded why this is one of my favourite PPSA plans. I have started to trust more the process more, lifting heavy without a belt unless top sets.
After the reverse lunges, Bulgarian spit squats, goblet squats, back squats, front squats and deads, the lets are in constant recovery.
Last year I ran Brace Yourself on a 3 day split of Tuesday, Wednesday and Saturday due to playing Volleyball on Wednesday nights. Otherwise, I would have done Mon, Wed and Friday.
I did so for just 4 weeks, then had a deload and retest of maxes the week prior to Squatober. Still made decent progress in that time.
This year, I am planning on doing the 8 weeks with a deload before Oct. As life happens when making other plans, we’ll see what happens.
I noticed the description has been updated where he has mentioned it can be a 4 or 5 day split. So big respect to anyone who’s does that.
Just finished week 2 and glad to have at least a rest day between sessions.
At 44, the legs need all the recovery I can get. Sets of 85% back squat, and again this week
I did so for just 4 weeks, then had a deload and retest of maxes the week prior to Squatober. Still made decent progress in that time.
This year, I am planning on doing the 8 weeks with a deload before Oct. As life happens when making other plans, we’ll see what happens.
I noticed the description has been updated where he has mentioned it can be a 4 or 5 day split. So big respect to anyone who’s does that.
Just finished week 2 and glad to have at least a rest day between sessions.
At 44, the legs need all the recovery I can get. Sets of 85% back squat, and again this week
Just finished week 1 of Brace Yourself on Tuesday, Thursday and Today.
Good balance of stress with back squat, bench x 2, Dead lift, military press, bent over rows and front squat. Along with peppered in arms, shoulder, back and leg accessories.
Was good to get gradual confidence with the front squat again, as it's been a while.
Rest times recommended are a bit shorter than other PPSA Plans for compounds at typically 2 instead of 3 minutes. Each session veried from 75 minutes to 80 minutes with warm ups and cardio.
I recommend it to anyone who wants a decent 3 day full body split.
Looking forward to what happens in the next 7 weeks.
Good balance of stress with back squat, bench x 2, Dead lift, military press, bent over rows and front squat. Along with peppered in arms, shoulder, back and leg accessories.
Was good to get gradual confidence with the front squat again, as it's been a while.
Rest times recommended are a bit shorter than other PPSA Plans for compounds at typically 2 instead of 3 minutes. Each session veried from 75 minutes to 80 minutes with warm ups and cardio.
I recommend it to anyone who wants a decent 3 day full body split.
Looking forward to what happens in the next 7 weeks.
re: Pen and Paper Strength App
Posted by Aussie111 on 7/30/24 at 7:18 am to BrewDrees95
Just finished Arm Farm, and rate it 10/10 fun, decent upper pump and the gains are noticeable.
So much so, I changed my mind from doing Filling in the Hoodie next.
Decided to do the 8 week, 3 day split and full body 'Brace Yourself.. It’s Coming' to prep for Squatober
Did this because as my bench n deads are getting better, it's time to focus a bit more on the squat
That, and Aaron's IG stories and reshares selling the Squatober prep programs sealed the deal.
So much so, I changed my mind from doing Filling in the Hoodie next.
Decided to do the 8 week, 3 day split and full body 'Brace Yourself.. It’s Coming' to prep for Squatober
Did this because as my bench n deads are getting better, it's time to focus a bit more on the squat
That, and Aaron's IG stories and reshares selling the Squatober prep programs sealed the deal.
First week of Arm Farm in the books yesterday.
After enjoying Pump City and House of 1000 reps, I love this plan for the change in volume and time spent in each session. Most are finished in just over an hour including warm up and cardio.
Still appreciate the supersets, especially day 4 148kg deads and 22.4kg carry sets. I can feel my forearms about to explode.
The stress is balanced throughout the week and each day I am finding myself looking forward to the next session.
After enjoying Pump City and House of 1000 reps, I love this plan for the change in volume and time spent in each session. Most are finished in just over an hour including warm up and cardio.
Still appreciate the supersets, especially day 4 148kg deads and 22.4kg carry sets. I can feel my forearms about to explode.
The stress is balanced throughout the week and each day I am finding myself looking forward to the next session.
I agree on all accounts. I wear whatever in my garage gym is easy and convenient at the time.
Also, all sweat covered clothes goes in a different dirty clothes hamper in laundry.
Also, all sweat covered clothes goes in a different dirty clothes hamper in laundry.
re: Pen and Paper Strength App
Posted by Aussie111 on 7/3/24 at 7:35 am to JonahDatHeifer
It’s freezing here down under, I have steam coming off during a session after work.
During our summer, I preferred an early morning session as it was typically only 22c or 71f.
Obviously can’t recommend any band deals in, but i bought a set of fabric 41’ bands and micro bands. 41s are good for pull aparts and face pulls.
I use 3 resistance bands over pull up bar with clipped on handles for tri pull downs
During our summer, I preferred an early morning session as it was typically only 22c or 71f.
Obviously can’t recommend any band deals in, but i bought a set of fabric 41’ bands and micro bands. 41s are good for pull aparts and face pulls.
I use 3 resistance bands over pull up bar with clipped on handles for tri pull downs
Stacked and Jacked is one of the best programs if you have all your ducks are in a row with managed stress, sleep, time and macros.
I was considering doing it again after a month of House of 1000 reps, but as I have some family and career goals to focus on in the next few months, I have decided to go with Arm Farm.
I was considering doing it again after a month of House of 1000 reps, but as I have some family and career goals to focus on in the next few months, I have decided to go with Arm Farm.
I couldn’t agree more for this advice. Like S&J, fatigue mitigation with sleep, stress and macros have been tricky with 1000 reps at age 44
It was mentioned somewhere here and also on the program’s description, two to three sessions a week with recover walks is enough to get decent results.
it’s a lot of fun to complete each session and now a favourite.
After a month, I’m trying to decide to stick it out and complete knowing it’s significant challenge with equal gains or switch to shorter sessions like Oak Tree
It was mentioned somewhere here and also on the program’s description, two to three sessions a week with recover walks is enough to get decent results.
it’s a lot of fun to complete each session and now a favourite.
After a month, I’m trying to decide to stick it out and complete knowing it’s significant challenge with equal gains or switch to shorter sessions like Oak Tree
First week of House of 1000 reps and only completed 2 days (Tues/Sat) due to travelling for wife's surgery. Glad I did, as I needed the extra days to recover. Planning on trying the 3 day split this week if all goes well.
Really happy with this full body program after completing Pump City. I can see this being one of my favourites up there with Stacked and Jacked.
My watch indicated I burned around 1300 cals on Tuesday and around 1400 cals today. Each session took just over 2 hours to complete, but I wanted to ease myself in as much as possible on the first week.
After 1000 reps, I will get back on the Brace Yourself.. It's Coming Plan, as it's also full body and 3 days split
Really happy with this full body program after completing Pump City. I can see this being one of my favourites up there with Stacked and Jacked.
My watch indicated I burned around 1300 cals on Tuesday and around 1400 cals today. Each session took just over 2 hours to complete, but I wanted to ease myself in as much as possible on the first week.
After 1000 reps, I will get back on the Brace Yourself.. It's Coming Plan, as it's also full body and 3 days split
Well, it's been a while, but I have been reading/keeping up with things. So good to read how everyone has been managing with these plans.
Update: Pool season 1 and 2 in Jan/Feb were brilliant programs. Managed to get sick and also brake my finger towards the end of PS2, so I was out of a couple of weeks until I could pull with a wrist strap.
Completed Pump City, it's another awesome plan, with really cooked legs here and challenging AMRAPs there. This plan was on and off due to life, work and study, but I did what I could where I could. Still feel I made good progress.
This is why I am more into the 3 day spit programs now, because they work well around sport, work and family life atm.
Update: Pool season 1 and 2 in Jan/Feb were brilliant programs. Managed to get sick and also brake my finger towards the end of PS2, so I was out of a couple of weeks until I could pull with a wrist strap.
Completed Pump City, it's another awesome plan, with really cooked legs here and challenging AMRAPs there. This plan was on and off due to life, work and study, but I did what I could where I could. Still feel I made good progress.
This is why I am more into the 3 day spit programs now, because they work well around sport, work and family life atm.
re: Pen and Paper Strength App
Posted by Aussie111 on 1/13/24 at 3:06 am to Trailer Trash
Week 2 of Pool Season is in the books, and you're right the squats were really big on day 3!
Actually, everything seemed bigger this last week and my shoulders are still pumped 30 hours after finishing Big Pump Friday
This was the program I have read about so much in this forum in September. I waited for the right time, where get into the theme of it and eat BBQ food and do cannon balls in the pool as part of the recovery. Magnesium salt water pool is awesome.
Alike other PPSA programs like BYIC, Squatober and S&J, at the half way point, feeling accomplished and very motivated
Confession is, I have transitioned from 5k recovery walks to runs within the last week on Monday, Wednesday (rest day) and Today (rest day). Confessing as I know running ads extra stress to CNS and can strain on recovery. I love walking, but always running out of time to do, so I impulsively started to run in intervals.
Fore recovery, I plan on going to bed at 9pm tonight, and with tomorrow Sunday as a rest day where I plan on sleeping in and eating thick before Big Bench Monday
Actually, everything seemed bigger this last week and my shoulders are still pumped 30 hours after finishing Big Pump Friday
This was the program I have read about so much in this forum in September. I waited for the right time, where get into the theme of it and eat BBQ food and do cannon balls in the pool as part of the recovery. Magnesium salt water pool is awesome.
Alike other PPSA programs like BYIC, Squatober and S&J, at the half way point, feeling accomplished and very motivated
Confession is, I have transitioned from 5k recovery walks to runs within the last week on Monday, Wednesday (rest day) and Today (rest day). Confessing as I know running ads extra stress to CNS and can strain on recovery. I love walking, but always running out of time to do, so I impulsively started to run in intervals.
Fore recovery, I plan on going to bed at 9pm tonight, and with tomorrow Sunday as a rest day where I plan on sleeping in and eating thick before Big Bench Monday
Exercise: start small, easy and sustainable. Then build these habits and add to routine over time. Once you're in a good habit, it's second nature, and easy to add to.
That way one day of 20 mins of training one day a week, can quickly grow to 3 or 4 days training, with short or long recovery walks on off training days. Walking is one of the best and easiest hacks for health and wellbeing
I am a big fan of couch to 5k (running), as it eases us in
One of the biggest hacks to help with fitness is taking recovery seriously and having rest days. For instance sleep (do as I say, not as I do), protein, carbs, creatine, zinc, B vitamins, electrolytes and magnesium will all play a part in getting you back on the horse at your best
That way one day of 20 mins of training one day a week, can quickly grow to 3 or 4 days training, with short or long recovery walks on off training days. Walking is one of the best and easiest hacks for health and wellbeing
I am a big fan of couch to 5k (running), as it eases us in
One of the biggest hacks to help with fitness is taking recovery seriously and having rest days. For instance sleep (do as I say, not as I do), protein, carbs, creatine, zinc, B vitamins, electrolytes and magnesium will all play a part in getting you back on the horse at your best
re: Fitness Hacks?
Posted by Aussie111 on 1/13/24 at 2:10 am to Shite_kicker
Why is this being downvoted?
It's right though. Cutting calaries, strength training and walking is the typical go to.
It's right though. Cutting calaries, strength training and walking is the typical go to.
Week 1 Pool Season in in the books
Was hungover AF on Monday because of New Years Celebrations the night before, so I started 5am Tuesday and completed the 4 days in a row.
BIg Bench Monday (591 kcals), Big back Tuesday (553 cals) and Big Squat Thursday (698 kcals) were all roughly an hour including warm up and cardio.
Big Pump Friday (1066 kcals) was around 1h20m.
All days are exactly as described in the title, with well planned arm, shoulder and back accessories.
Done all sessions at 5am, where my garage gym with a fan and the garage door open, cools to 28c (82f). Much easier than 35c (95f) this afternoon.
Special thanks to 777 for his help in suggesting hangs and shoulder dislocations (broom handle) between bench sets on Tuesday and Friday. Along with the prescribed warm ups, it all helped send blood to my rotator cuffs, which helps avoid the typical left shoulder pain.
After Deadcember and Squatober, I am now much more confident in doing these compounds as well, and looking forward to what the rest of this month brings.
Was hungover AF on Monday because of New Years Celebrations the night before, so I started 5am Tuesday and completed the 4 days in a row.
BIg Bench Monday (591 kcals), Big back Tuesday (553 cals) and Big Squat Thursday (698 kcals) were all roughly an hour including warm up and cardio.
Big Pump Friday (1066 kcals) was around 1h20m.
All days are exactly as described in the title, with well planned arm, shoulder and back accessories.
Done all sessions at 5am, where my garage gym with a fan and the garage door open, cools to 28c (82f). Much easier than 35c (95f) this afternoon.
Special thanks to 777 for his help in suggesting hangs and shoulder dislocations (broom handle) between bench sets on Tuesday and Friday. Along with the prescribed warm ups, it all helped send blood to my rotator cuffs, which helps avoid the typical left shoulder pain.
After Deadcember and Squatober, I am now much more confident in doing these compounds as well, and looking forward to what the rest of this month brings.
re: Pen and Paper Strength App
Posted by Aussie111 on 12/30/23 at 1:15 pm to LSUSports247
Seeing the best results in two years of training, I have drafted up a yearly plan of PPSA programs to best suit my personal and strength training goals for 2024, where I can be consistent, yet also flexable:
Completed in 2023:
Sept - Brace Yourself.. (3 day)
Oct - Squatober (5 day)
Nov - Stacked & Jacked (4 day)
Dec- Deadcember (5 day)
Planned for 2024:
Jan - Pool Season (4 day)
Feb - Pool Season 2 (4 day)
March / April - Benchamin F II (3 day)
April - May - House of 100 reps (3 day)
June / July - Pump City (3 day)
July - August - 70s big (3 day)
Sept - Brace Yourself (3 or 4 day)
Oct - Squatober (5 day)
Nov - OG Oak Tree (3 day)
Dec - Deadcember (5 day)
It's going to be a good year!
Completed in 2023:
Sept - Brace Yourself.. (3 day)
Oct - Squatober (5 day)
Nov - Stacked & Jacked (4 day)
Dec- Deadcember (5 day)
Planned for 2024:
Jan - Pool Season (4 day)
Feb - Pool Season 2 (4 day)
March / April - Benchamin F II (3 day)
April - May - House of 100 reps (3 day)
June / July - Pump City (3 day)
July - August - 70s big (3 day)
Sept - Brace Yourself (3 or 4 day)
Oct - Squatober (5 day)
Nov - OG Oak Tree (3 day)
Dec - Deadcember (5 day)
It's going to be a good year!
re: 4th Annual H/F Deadcember
Posted by Aussie111 on 12/29/23 at 11:33 am to Tiger_n_Texas
Day 29 PR party is in the books
My goal was to gain better form and confidence around doing Deads, and this last month, I progressed to achieving that
At 43, I managed to up my PR from 165kg to 190kg too, which is awesome.
Posted a story to IG, which Dan reposted, which is cool
My goal was to gain better form and confidence around doing Deads, and this last month, I progressed to achieving that
At 43, I managed to up my PR from 165kg to 190kg too, which is awesome.
Posted a story to IG, which Dan reposted, which is cool
(No Message)
This is affirming to know I am on the right track form and strength wise before PR party next week
Like Dice Game, the strengths gods laughed at me with the majority of tails of 2 x 155kg Deads and 97kg bench.
Wife got my a SBD belt 10mm for an early Xmas present. The improvement comparison to my trusty retail belt is more than I was lead to believe.
As mentioned by a few, the supersets raises the heart, but noticing my core getting stronger during the program.
Doing these 45 minutes sessions at 5am, so I can get in a 50min Lake cool down walk after before it gets hot here
Looking forward to having bulk food and recovery for the next few days at the in laws, and then smashing out a few session at their local gym
Like Dice Game, the strengths gods laughed at me with the majority of tails of 2 x 155kg Deads and 97kg bench.
Wife got my a SBD belt 10mm for an early Xmas present. The improvement comparison to my trusty retail belt is more than I was lead to believe.
As mentioned by a few, the supersets raises the heart, but noticing my core getting stronger during the program.
Doing these 45 minutes sessions at 5am, so I can get in a 50min Lake cool down walk after before it gets hot here
Looking forward to having bulk food and recovery for the next few days at the in laws, and then smashing out a few session at their local gym
re: Macro counting
Posted by Aussie111 on 12/8/23 at 4:34 am to Yeti_Chaser
There is a few counting apps, which are apparently good
I have MyFitnessPal premium (worth the investment) to thank for losing 20kg while maintaining macros during cutting and maintenance phases
It has a massive library of food items and it will remember you recently added, which makes it fast and easy.
Based on a few factors, it will work out your total daily expenditure (of energy), and will set a daily goal of under this TDE. Depending on how much you want to lose or gain.
You can enter you excerise sessions manually or via fitness apps like Garmin and it will take the cal burned off your daily goal
The best advise is to stick to your daily no matter how much you burn in sessions
That's what works for me, and we're all different. There's a few out there to try
Good luck!
I have MyFitnessPal premium (worth the investment) to thank for losing 20kg while maintaining macros during cutting and maintenance phases
It has a massive library of food items and it will remember you recently added, which makes it fast and easy.
Based on a few factors, it will work out your total daily expenditure (of energy), and will set a daily goal of under this TDE. Depending on how much you want to lose or gain.
You can enter you excerise sessions manually or via fitness apps like Garmin and it will take the cal burned off your daily goal
The best advise is to stick to your daily no matter how much you burn in sessions
That's what works for me, and we're all different. There's a few out there to try
Good luck!
That's sucks man
I am having shoulder trouble and needing prehab/rehab after each bench sets.
I think it happed when I misread a program and lost form on too many reps.
How I sleep on my left shoulder is starting to affect my sleep
So far I have found some good advise on Squat University and Built on Science regarding form and rehab, but know I must be missing something
Do you have any advise on how to avoid left shoulder injury besides?:
Shoulder blades retracted
arch upper back
bar to lower chest and
elbows remain stacked under bar
I am having shoulder trouble and needing prehab/rehab after each bench sets.
I think it happed when I misread a program and lost form on too many reps.
How I sleep on my left shoulder is starting to affect my sleep
So far I have found some good advise on Squat University and Built on Science regarding form and rehab, but know I must be missing something
Do you have any advise on how to avoid left shoulder injury besides?:
Shoulder blades retracted
arch upper back
bar to lower chest and
elbows remain stacked under bar
What an fun session to finish the week!
I drew 5, which I had to double twice to 10 reps, a 4 (8 reps) and a King (8)!
My lower back is stiff af and my left glute feels torn up since Tuesday.
Switching to mornings because the garage gym is hot as hell after work.
Half asleep at 5am and not wearing any glasses, I completed Wednesday's day 6 rack DL, as actual DL 6 x 80% as. a top set
I am feeling more confident on my DL form than ever, which was my goal of this month. I am only using my belt for the top sets and sometimes not at all thanks to PPSA programs
I know we're barely gotten started, but like my knees during squatober, my glutes and lower back are cooked already. Marcros have been ramped up for recovery. Walking 10k to 13k and sleeping is hopefully helping as well.
Fingers crossed my flag, t shirt and stickers make it next week!
I drew 5, which I had to double twice to 10 reps, a 4 (8 reps) and a King (8)!
My lower back is stiff af and my left glute feels torn up since Tuesday.
Switching to mornings because the garage gym is hot as hell after work.
Half asleep at 5am and not wearing any glasses, I completed Wednesday's day 6 rack DL, as actual DL 6 x 80% as. a top set
I am feeling more confident on my DL form than ever, which was my goal of this month. I am only using my belt for the top sets and sometimes not at all thanks to PPSA programs
I know we're barely gotten started, but like my knees during squatober, my glutes and lower back are cooked already. Marcros have been ramped up for recovery. Walking 10k to 13k and sleeping is hopefully helping as well.
Fingers crossed my flag, t shirt and stickers make it next week!
After a few weeks, I'm happy my T shirt, flag and stickers are arriving soon
I am happy with how the first day went and looking to see how my form and capacity improves over the month
I had to use the BB and squat pad for back ext and an easy bar for ab roll out.
Ordered a glute/ham roller on Black Friday sales, which will come tomorrow.
Jump rope was a big nastagalia hit from childhood and forgot how much fun it is.
Thanks for the advise earlier on how to manage the Deads over Xmas break. I have arranged to get access to a local gym when visiting family over the break.
I am happy with how the first day went and looking to see how my form and capacity improves over the month
I had to use the BB and squat pad for back ext and an easy bar for ab roll out.
Ordered a glute/ham roller on Black Friday sales, which will come tomorrow.
Jump rope was a big nastagalia hit from childhood and forgot how much fun it is.
Thanks for the advise earlier on how to manage the Deads over Xmas break. I have arranged to get access to a local gym when visiting family over the break.
Just to conclude my Stacked and Jacked review, I highly recomend this to anyone looking for awesome results in a month, but it will kick your arse 10/10.
You will need to sleep, eat and be aware of how it can affect your functioning at work and in your relationships, because you it catches up woth you fast if unchecked and unmanaged.
Getting a inbody scan before Squatober, my BFP was 23% at 118kg and score was 97/100. Scan recently was 20% at 116kg at score 100/100. PT at local gym said he had never seen that before and had a few questions.
Glad I did the program before it got too hot in the home gym over summer, as even at 30c in the final week, it was taking longer each session.
in the final week, the increase of double up of big sets/reps/percentages of deads, bench, squats, BB rows, RDLs and shoulder/arm pumps will leave DOMS like you have never felt before. It felt like I was getting the flu or COVID
I admit, i didn’t finish the final session due to Deadcember on Friday, which felt easy in comparsion at 1 hour and half the sets
I will see you all over there on that thread and back here for my round of Pool season in January
SJ&TH KMA 10/10
You will need to sleep, eat and be aware of how it can affect your functioning at work and in your relationships, because you it catches up woth you fast if unchecked and unmanaged.
Getting a inbody scan before Squatober, my BFP was 23% at 118kg and score was 97/100. Scan recently was 20% at 116kg at score 100/100. PT at local gym said he had never seen that before and had a few questions.
Glad I did the program before it got too hot in the home gym over summer, as even at 30c in the final week, it was taking longer each session.
in the final week, the increase of double up of big sets/reps/percentages of deads, bench, squats, BB rows, RDLs and shoulder/arm pumps will leave DOMS like you have never felt before. It felt like I was getting the flu or COVID
I admit, i didn’t finish the final session due to Deadcember on Friday, which felt easy in comparsion at 1 hour and half the sets
I will see you all over there on that thread and back here for my round of Pool season in January
SJ&TH KMA 10/10
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