Lifting Heavy with Blue Star P.P.K.

[Gym God]

Nice work on the PR's.

Do you ever take notice of your strength / endurance between training late at night and other times of the day? Even possible recovery times?

[Nom Z]

Nice work on the PR's.

Do you ever take notice of your strength / endurance between training late at night and other times of the day? Even possible recovery times?

Thanks.

Strength is pretty much good to PR morning/day/night, it's more about my total training and where I stand within the past week (diet too). Recovery time is much longer in the mornings though for sure.

[Nom Z]

*back tweaked from something I did today, so took a different approach for this workout

1 scoop PPK

Band shoulder warmup/forearm warmup + pullaparts

WG Bench
+feet on the bench & flat backed
45x20
95x10
135x10
165x8
185x5
205x5
225x4
225x4
+Original Slingshot
255x3
+3sec negative & paused
275x2
275x1
290x1

Neutral DB Bench Press
50x20
75x10
90x8

Paused Cable Row
135x15
135x15
135x12

Dips
BWx15
BWx15
BWx15

Kept all the load off the lower back, couldn't arch without bothering my back, so went flat backed and feet on the bench. Got super full and pumped from the higher rep accessory work.

[Gym God]

*back tweaked from something I did today, so took a different approach for this workout

Oh snap!

No pun intended.

[Nom Z]

Oh snap!

No pun intended.

Rehabbing already and it feels OK today, a little achy but the tight/stabbing pain is gone. I may just train upper tonight and deadlifts tomorrow...

Funny story: at Costco food shopping, a random guy walks past me, asks if I workout... yes I do, "I could tell, the trapezius, very developed, good work." Thanked him and kept walking, he catches up with me later and then asks about pullups and chinups.

Must be the PPK

[Nom Z]

Upper + Strongman Events

1 scoop PPK

Power Snatch
65x5
95x3
125x3
140x3
165x1
165x1
175x0

Football Bar OHP
+strict
60x10
110x5
140x3
+push press & push jerk
170x3 & 2
170x2 & 2
+push press
190x1
+push jerk
190x1

Seated Unilateral OHP
35x3x10

Moving Medley
+focused on speed and form
(185lb per hand 2" farmer walks 25m, 200lb sled drag 25m, 120lb keg carry 25m)x4

Gassed after the moving medley.

Back was OK, too iffy to deadlift but didn't bother me much on snatches or overhead press. Been awhile since I snatched, so just wanted to see where I stood.

[Nom Z]

1 scoop PPK

Sumo Deadlift
145x10
235x3
325x3
+belt
375x3
415x3
465x3

HiBar Squat
45x10
135x10
225x5
275x3
315x3
315x3

Back started hurting, stopped here.

Back Extension...Leg Press
BWx4x20...3ppsx4x15

Squatted in my new Nike Romaleo II's, amazing shoes, really glad I got them. Highly recommend them, just expensive. Got mine on sale luckily.

[Gym God]

I've always wanted to wear a pair of actual weight training shoes, but don't want to look like a poser.

I could just imagine they're so much more stable...safer.

[Nom Z]

I've always wanted to wear a pair of actual weight training shoes, but don't want to look like a poser.

I could just imagine they're so much more stable...safer.

I'm not an olympic weightlifter, still wear the shoes. Shoes like that and a good lifting belt are two of the best investments you can make if you're a serious lifter.

Way more stable, way safer, plus may improve form if you have some mobility issues. I had old VS Dynamos to start with there were leagues better than your average shoe; a wooden 3/4" heel and metatarsal straps. So the Nike Romaleo IIs weren't a huge change on paper, but they feel amazingly better.

[Gym God]

Good to know, thanks!

[Nom Z]

Back feeling a little better, still taking it light today.

DE Squat
1 scoop PPK

Lot of mobility/warmup drills.

Squat
45x10
135x10
225x5
275x3
315x1
365x1
405x1
405x1
+belt
405x1
405x1
405x1
LowBar Pause Squat
305x1 10sec
305x1 15sec
305x1 18sec
305x1 10sec

Unilateral Leg Press
1ppsx12, 10, 8 RP

Complex
(Bulgarian Split SQ 45x10 each leg -> HiBar Goodmorning x20)x3

[Gym God]

Yup, I would say so...back feeling better.

[Nom Z]

Yup, I would say so...back feeling better.

Ha yes!


1 scoop PPK

Standing OHP
+pause in rack position, pause just over head, pause just over head as I lower
45x10
95x10
115x5
115x5
115x5
115x5

Ah, brutal time under tension, the double pause over the head is typicaly where I fail an OHP.

TnG Bench Press
45x10
95x10
135x10
185x3
205x3
+Reactive Slingshot
235x6
235x6
235x6
-Remove Slingshot
135x13 dropset

DB Row
75x15
95x12
95x12
95x12

Seated DB Press
40x15
55x10
55x10
55x10

V-Grip Pulldown
140x15
160x12
180x8
180x6

Seated DB Clean to Press
20x5
20x5
15x5
15x5
15x5

Preacher DB Hammer Curl
40x3x10

Bloodflow Tris
x25, 20, 15

Hanging Scapular Retractions
x4x10 varying grips

I need to stop benching at work without a spotter, it always suck. My long arms always makes unracking awkward and takes a lot off my bench press.

Another super full upper body workout, vascularity showing up more too.

[Gym God]

I need to stop benching at work without a spotter, it always suck. My long arms always makes unracking awkward and takes a lot off my bench press.

Another super full upper body workout, vascularity showing up more too.

Nice work!

[Nom Z]

Nice work!

Thanks man.


1 scoop PPK

Power Snatch
45x5
95x2x3
115x2x2
135x2x1
155x1
165x1
175x1
185x0

Deadlift
+sumo
135x10
225x5
315x3
360x3
405x3
+belt
475x3
545x3
+conventional
450x3x3

HiBar Squat
225x8x5

Circuit
3x(120lb keg carry 25m onto 62" platform, 120lb sandbag carry 25m onto platform, 70lbx10 KB swing)

Pretty meh workout. 545 felt heavy off the floor for sumo, not what I was planning for this evening; I believe as a result of me not doing my sumo off the floor consistently. I'll need to revamp and focus my programming to stay on top of things and get more consistent.

The circuit at the end had me sweating, fun too.

[Nom Z]

Fasted 203lbs
1 scoop PPK

OHP
45x10
95x5
115x5
+push jerk
135x3
165x3
185x2
205x1
205x1
205x1
135x6 rebound push jerk

DB Clean to Press
+both arms
75x1 clean + 3 press
85x1 clean + 3 press
100x1 clean + 1 press
110x1 clean + 0 press
75x1 clean + 3 press

Pullup
BWx14
BWx12
BWx10

Strict Unilateral DB OHP
40x8, 6 RP
40x8, 4 RP
40x8

DB Curl
20x20
20x15
20x15

Pullaparts
BWx3x20

My push press/jerk on a barbell is less than my axle clean and press, fml.

[Gym God]

Nice job Nom Z! What supplements do consider as part of your foundation?

[Nom Z]

Nice job Nom Z! What supplements do consider as part of your foundation?

Thanks.

Mainly my joint support: 3g Cissus XT, 3g Glucosamine, 3g MSM.

Other than that, I'll cycle through random supps like ALCAR, Betaine, Agmatine, and similar as I have them.

[Gym God]

Nice foundation of 'support' ingredients.

[Nom Z]

Nice foundation of 'support' ingredients.

Yessir, how about yourself?

ME SQ 80%x5x2
Fasted
1 scoop PPK

Squat
45x10
135x10
185x3
275x3
+belt
315x3
365x2
405x2
440x2
440x2
440x2
440x2
440x2

Leg Press
3ppsx10
4ppsx10
5ppsx10
6ppsx10
8ppsx6
8ppsx6

Unilateral Leg Press
1.5ppsx10
2ppsx2x8

Band Crunch

Calves

Back was still sore from deadlifting Friday, and then very sore after I finished the 5x2, so kept accessory off the back.

440x5x2 is a volume PR, dialing in my training since I need to stay on track and sticking to percentages rather than feel a little more. Friday will be 70%x3x8 deadlift.

[Nom Z]

1 scoop PPK

Strict OHP
45x10
95x10
115x8
135x8
135x5
135x5

Pause Bench
+wide grip
135x10
165x3
185x3
225x3
+close grip
225x3
225x3
225x3
+moderate grip negative only
265x1 8sec eccentric
295x1 5sec eccentric
+Titan Ram full ROM
305x1
+Black Slingshot & remove Ram
315x0
315x0

Missed the 315's literally right at lockout, all I need to do was lock out my elbows and the lift was good, about 1" of ROM. Flew off my chest, just have the world's worst lockout.

Cable Row
135x10, 165x10 RP
165x10
165x10
165x10
165x10

DB Curls & Zottman Curls

Band Pullaparts

Benching took a lot of time, so didn't have much time for accessory.

Still digging the PPK, it's nice to have a true 1 scoop pre-wo with everything I need in it.

[Gym God]

Missed the 315's literally right at lockout, all I need to do was lock out my elbows and the lift was good, about 1" of ROM. Flew off my chest, just have the world's worst lockout.



Still digging the PPK, it's nice to have a true 1 scoop pre-wo with everything I need in it.

Just that ****ing close man!

Glad to see you still enjoying the P.P.K.™.

[Nom Z]

Down to 202.8 dry in the morning.

Late night
1 scoop PPK

Conventional Deadlift
+loose Super Centurion suit & straps down
135x10
225x10
315x3
405x3
+straps up & Tough n Go
405x20 in 40sec no belt
455x10 in 30sec loose belt
+straps down & reset
385x3 playing w/ start position

Arm over Arm Sled Pull
520x2x25m
610x25m
700x25m

Circuit
120lb keg carry to load for 25m, 120lb sandbag carry to load for 25m

SSB Squat
152x5x10

Was shot from the arm over arm pulls...

The 405 for reps deadlift will be an event in my next strongman show, so feeling out where I stand right now. I gassed myself at 20 in 40sec and didn't even bother getting more. So at the show, I'm expecting 20-30 depending how I feel.

The pump was absolutely insane in the lats and hamstrings on the first set, I could feel the pump before I even finished the set.

Arm ove arm pull should be easier with the truck than a sled since it was dead weight and I couldn't keep it rolling.

[Gym God]

This looks to be a beast of a season last night!

[Nom Z]

This looks to be a beast of a season last night!

Ya it did some damage on me...


Fasted 202lb dry
1 scoop PPK

Farmer Walk
+turns every 25ft
180x50ft
180x75ft
180x100ft
180x75ft
180x75ft

Keg Carry to Load
+carry 20ft to load over 50" bar
(150 & 160) x3

Keg Load over Bar
+50" bar
160x3x3

And I'm dead.

[Gym God]

Ya it did some damage on me...


Fasted 202lb dry
1 scoop PPK

Farmer Walk
+turns every 25ft
180x50ft
180x75ft
180x100ft
180x75ft
180x75ft

Keg Carry to Load
+carry 20ft to load over 50" bar
(150 & 160) x3

Keg Load over Bar
+50" bar
160x3x3

And I'm dead.

Lol...and that's all she wrote.

[Nom Z]

Lol...and that's all she wrote.

My upper back is very sore today!

I forgot to OHP this week, so came in today just for that.

Fasted
1 scoop PPK

Standing Strict OHP
45x10
95x10
115x10
145x5
Push Jerk
185x3x3

OHP Lockouts
+forehead to lockout off pins
135x3x3

OHP Lockout Holds
245x2x10sec

Neutral DB Incline Bench
60x15
60x13
60x10

Zottman Curls

Pretty decent pressing session despite my upper back feeling like death.

[Gym God]

I forgot to OHP this week, so came in today just for that.

Not that I forgot, but rather the racks always too busy, on Tuesday I'm making it nothing but an evening of Squatting. Leg Press just doesn't cut it for me.

[Nom Z]

Not that I forgot, but rather the racks always too busy, on Tuesday I'm making it nothing but an evening of Squatting. Leg Press just doesn't cut it for me.

Good choice my man.

Dragging ass today with only 500 cals in me by 5pm, summon the power of PPK...

DE Squat
1 scoop PPK

Squat
45x10
135x8
225x3
275x3
315x2
+belt
385x2
385x2
385x2
385x2
385x2
+reverse bands (85lbs off bottom, full weight at top)
455x1
495x1
525x1
555x1 (470 at the bottom)

DB Swing
50x4x20

BB Split SQ
65x3x10
85x8

Calves

Russian Twist
25x3x40

Felt sluggish on squats, speed was dying off by the 4th set on 385 but wanted to hit some heavy top end work.

Luckily the PPK got me through the workout though. Coming up on the bottom of the bottle though...

[Gym God]

Sweet Jesus! You probably ate like a beast after this!

With note on coming up to the bottom of the bottle. Next batch we'll have a longer handle on the scoop as your mitt probably has a hard time getting in there.