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Ppsa Pool Season Ii

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PPSA POOL SEASON II

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"BigBenchMonday"P oolSeasonII
by:PenandPaperStrengthApp WK:1
-a.EmptyBurBerchPress4xMreps Day:1
WormUp:ss. •C.EmptyBarBentoverRows4x20reps
b.BodyweightSquets4x10reps
REST
StrangPoolPresence 2½to3min
betweensets
1.BackSquat5repse60%,65%70%,73%
2.BenchPress5repse65%70%,75%,78%
3setsof8reps@78% Cardio"BackArms"
3.StandingBBOverheadPress
*Sow,smet 8_8_8-8-
4.CannonballDeltsa.DBFentRAves3X15reps
b.DBLateralRaises3x15reps
BRaunds

C.DBRearLaterals3x/5reps RECOVERY
ThickMealsandSoundSkep

",PoolSeasonII
"StrongBackTuesdayby:PenandPaperStrengthhep WK:|
Day:2
-a.EmptyBarKDL'S3x10reps
NarmUp:55<6.EmptyBarBackSquats3x10raps REST
#1,2 = 2½ min
StrongPoolPresence #3,4=1%min
1.Deadlift5065.4275%,3€80%
3setsof5repse72% Out"
Cardio"SuGnu'snsOut
2.,a.SlowstrictChinUp3-3-3-
HearyAtatingDeCurts
ReverseGripBBCurls
3.0BPullorers5_5_5_5_ 20_20-20-

4.BBShrugs16=10-10-10- RECOVERY
Steaksandshakes
*FillinAllBlanks SleeplikeBear

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WK:2
Day:1
WormUp:55. C.EmptyBarBentoverRows4x20rps REST
2%to3min
StrangPoolPresence betweensets

1.BackSquat5repse62%,67%,72%,75%
2.BenchPress3repse65%,75°80%,82°,85%
2setsof5repse75% Cardio"BackkrMs"
DBlorBBSkullerushers
2x10reps
2x15reps(
4.ShoulderslikeBoulders 2х20гер
a.OBSideRaises4x25reps RECOVERY
331b.BandPullAparts4x25reps
BigPratein,BiggerSleep
",PoolSeasonII
"StrongBackTuesdayby:PenandPaperStrengthLpE WK:2
Day:2
-a.EmptyBerKOL'S3x/0reps
WarmUp:55-6.EmptyBarBackSquats3x10raps REST
#1.2 = 2¼mเท่
StrangPoolPresence #3,4=142min

1.Deadlift5065%,4e75%,3080%,2085%
2setsof5repse75% Su Out
nun'ssO "
Cardio " G ut
2.a.SlowStrictChinup3-3-3-3-
15b.SnatchGripDeadlift5- 5- DBConcentrationCurls
nasturwitharundGa%ofDeadMax 15-15-15
*15cacharm

3.DBPullovers5_5_5_5_ HeavyBBCurls
5-5-5-

4.DBShrugs26-26-20- RECOVERY
*FillinAllBlanks XLMeats,XXXL5leep

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"BigSquatThursday" PoolSeasonII Wk:2

by:PenandPaperStrengthAppe Day:3
EmptyBarBack5gak153X10reps
WormUp:1s6.ArmSwingsandLeatAtretches REST

strangPoolPresence #1=2½t mn
%,70% #2,3=1½min
1.BackSquat4repse60%,65
80%,85%
2repse75%,
5repse77%,77%
ut
2.a.ChestSupported21DBRuS Cardio"SkTyh'sipohsout"
20-20-20-20-
381b.BardPullAparts26-26-20-20- WallSits
20secon
_
.,a.BBRDL'S5-5-5-5
20secoff,

3
15/b.DBShrugs20-20-20-20-
Forlotoundse
RECOVERY
Liftiatethik, Sleepin
*FillinAllBlanks Від

"BigPuMPFriday" by:PanandPaperStrengthLpE
PoolSeasonI WK:2
Day:4
REST
#1=3mii
TurningHeads ,60%
#2,3=2min
1.a.Benchfrass/1repse50%,52%,554,57%
ssb.RevGripBentOverRows15_15-15-15-15-
12-12_
2.abentedDBShoulderPress12-12- Cardio"TrapCity"
ss<6FArmDBRows8-8-8-8_ a.DBShrugs5x20reps

33,b.Chasienda-10-10-20=
$5D8ZHmanCurls
5x15гер5
RECOVERY
*FillinBlanks Feedthemachere
sleepthemachine

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