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re: Pen and Paper Strength App
Posted on 5/17/24 at 11:28 am to BrewDrees95
Posted on 5/17/24 at 11:28 am to BrewDrees95
quote:
how do you know when to increase you max? Meaning, when I started and my bench max was 130 for example, when do I raise that max to 150
Typically you increase the training max each month. 5# for upper (Bench) and 10# for lower (Squat/Deadlift).
1
Posted on 5/17/24 at 11:43 am to Tiger_n_Texas
quote:
Typically you increase the training max each month. 5# for upper (Bench) and 10# for lower (Squat/Deadlift).
this. can do 7.5 and 15 if you feel you started really low but....i will say its better to start low and even keep it low compared to real max so long as you are pushing each rep as fast as possible with great bar speed.
Posted on 5/17/24 at 12:06 pm to lsu777
Thats a wrap on Pool SZN 1
was fun. wk4 day 4 big pump friday smoked me with the supersets
looking at previous post about increasing maxes and makes sense. The thing i liked about previous work out plans I followed I was doing the same 4-5 workouts every week for 8 or so weeks so it was easy to figure out when to increase weights and see the progression throughout the plan
going to run this back one more time and increase maxes and see how it goes. then on to pool szn 2
have a good weekend
cheers
was fun. wk4 day 4 big pump friday smoked me with the supersets
looking at previous post about increasing maxes and makes sense. The thing i liked about previous work out plans I followed I was doing the same 4-5 workouts every week for 8 or so weeks so it was easy to figure out when to increase weights and see the progression throughout the plan
going to run this back one more time and increase maxes and see how it goes. then on to pool szn 2
have a good weekend
cheers
Posted on 5/17/24 at 12:35 pm to b_w
Grasshopper W1D3 - First week in the books.
Felt great this morning. I enjoyed the program and how it varies exercises and days. I will definitely add some weight to upper body workouts next week. Squats and lower body I'll take another week with just the bar and evaluate from there. Still planning on doing the first 4 weeks at low weight concentrating on form and then restart the program in full using 80% training max.
Sorry I'll miss Pool Season with yall in June
Felt great this morning. I enjoyed the program and how it varies exercises and days. I will definitely add some weight to upper body workouts next week. Squats and lower body I'll take another week with just the bar and evaluate from there. Still planning on doing the first 4 weeks at low weight concentrating on form and then restart the program in full using 80% training max.
Sorry I'll miss Pool Season with yall in June
This post was edited on 5/17/24 at 12:37 pm
Posted on 5/17/24 at 2:35 pm to JonahDatHeifer
Did a 1000 rep workout today. Kept the weight light and boy was it tough.
Ready for another week of Arm Farm Monday.
Ready for another week of Arm Farm Monday.
Posted on 5/20/24 at 7:24 am to jose
i started pool season yesterday just to get back into the groove of that kind of volume. will restart with the group in june
i will say, knee was giving me trouble on last two sets. i thought it was good to go after last week but gonna have to continue to hit those hammies hard to help it feel better and i might have to do a little higher rep on the squats during the program. If i do, im doing BFR
100% gonna do bfr on the arm and shoulder stuff at end. i will not be able to do the skull crushers yet, trying to keep that golfers elbow away.
i will say, knee was giving me trouble on last two sets. i thought it was good to go after last week but gonna have to continue to hit those hammies hard to help it feel better and i might have to do a little higher rep on the squats during the program. If i do, im doing BFR
100% gonna do bfr on the arm and shoulder stuff at end. i will not be able to do the skull crushers yet, trying to keep that golfers elbow away.
Posted on 5/20/24 at 8:48 am to lsu777
What’s the deal with PPSA? Do you pay for the app and get the workouts or do you have to buy them? When I went to the site it looked pay to play.
Posted on 5/20/24 at 9:20 am to SquatchDawg
Its not an app. I thought it was too. It's just a website.
But yea you have to pay for each plan. We used to share them, at least others did before I got in on them, and the main guy reached out to 777 and said to knock it off
It's only like $25 per plan.
But yea you have to pay for each plan. We used to share them, at least others did before I got in on them, and the main guy reached out to 777 and said to knock it off
It's only like $25 per plan.
Posted on 5/20/24 at 9:26 am to jose
yea no sharing Please. Aaron is a really good guy and a small business and he asked us to not do that.
he stops by here every once in a while and checks in and gives tons of free plans and advice on his instagram. the plans are pretty cheap and you own the pdf so you can run over and over again if you would like.
dont think its too much to ask for less than a dollar per day for world class programming that can be run over and over.
he stops by here every once in a while and checks in and gives tons of free plans and advice on his instagram. the plans are pretty cheap and you own the pdf so you can run over and over again if you would like.
dont think its too much to ask for less than a dollar per day for world class programming that can be run over and over.
Posted on 5/20/24 at 9:27 am to lsu777
Worth every penny
Posted on 5/20/24 at 9:53 am to Tiger_n_Texas
Hypertrophy W4D1
This program has definitely pushed me to the edge on pretty much a daily basis. Ready to get it finished Friday and reward myself with 2 weeks off (family vacation in Europe).
Bench, deadlift, and OHP were all tough today. I stopped 1 rep short on both bench and OHP. I might could've gotten the last rep on both, but confidence was too low for me to push it. I did hit all reps on deadlift. I had to sit and collect myself after that last set. Legs were twitchy while I was sitting, odd feeling.
The rest of the workout went fine. Got some good muscle burning, but hit everything as expected.
This program has definitely pushed me to the edge on pretty much a daily basis. Ready to get it finished Friday and reward myself with 2 weeks off (family vacation in Europe).
Bench, deadlift, and OHP were all tough today. I stopped 1 rep short on both bench and OHP. I might could've gotten the last rep on both, but confidence was too low for me to push it. I did hit all reps on deadlift. I had to sit and collect myself after that last set. Legs were twitchy while I was sitting, odd feeling.
The rest of the workout went fine. Got some good muscle burning, but hit everything as expected.
Posted on 5/20/24 at 10:09 am to Tiger_n_Texas
I’ve been reading your log, and the program sounds interesting. It’s one of the few I don’t have. Is it more like silverback with more accessory work, or like oak tree? Debating what I want to run after the Pool Season party in June.
Posted on 5/20/24 at 11:08 am to Ruckingisthewaytogo
I don't have Silverback to compare it to that one. I have Oak Tree and Oak Tree Remastered. To me it doesn't compare at all to Oak Tree; I've ran this one few times.
I haven't ran Oak Tree Remastered yet, but looking thru the plan it has some similar rep/weight combinations. The days and combinations however look very different.
I haven't ran Oak Tree Remastered yet, but looking thru the plan it has some similar rep/weight combinations. The days and combinations however look very different.
Posted on 5/20/24 at 12:34 pm to Tiger_n_Texas
Which program would you compare it to? I don’t get a good sense of it from the snippets he includes? It has front squats and incline bench, correct? More supersets or less; higher volume main sets or lower or more intensity focused; etc?
This post was edited on 5/20/24 at 12:43 pm
Posted on 5/20/24 at 1:09 pm to Ruckingisthewaytogo
I'm not sure what it would be a good comparison to. It doesn't really match any of the others I have.
The program has a consistent layout week to week. No incline bench, 2 variations of deadlift and OHP. Squats are always superset with chins or rows. On bench day there is also a lat/tricep SS. This one has a higher rep to weight ratio than others I've done. The final sets of the plan are 6@80% (bench), 9@72% (back squat), and 5@85% (traditional deadlift).
-Bench/Deadlift/OHP
-Back Squat/Front Squat
-Bench/Deadlift/OHP
-Back Squat
The program has a consistent layout week to week. No incline bench, 2 variations of deadlift and OHP. Squats are always superset with chins or rows. On bench day there is also a lat/tricep SS. This one has a higher rep to weight ratio than others I've done. The final sets of the plan are 6@80% (bench), 9@72% (back squat), and 5@85% (traditional deadlift).
-Bench/Deadlift/OHP
-Back Squat/Front Squat
-Bench/Deadlift/OHP
-Back Squat
Posted on 5/20/24 at 2:22 pm to Tiger_n_Texas
Thanks. Appreciate it!
This post was edited on 5/20/24 at 2:23 pm
Posted on 5/21/24 at 11:41 am to Ruckingisthewaytogo
Grasshopper W2D1
I'm getting better. Added weight to the upperbody workouts. Kept deadlifts and squats with just the bar.
I'm getting better. Added weight to the upperbody workouts. Kept deadlifts and squats with just the bar.
Posted on 5/21/24 at 12:40 pm to Tiger_n_Texas
Hypertrophy W4D2
Heavy squat day, done! Happy to have this one complete.
Back squats were heavy. Took them slow and steady to completion. The paired chin-ups were solid and have shown great improvement. The front squats were worse on my arms/shoulders than they were on the legs. Completed all reps, but they slowed considerable as I had to push to get them done.
As far as the bent rows go, I've had to decrease the weight a couple times throughout the plan to maintain form. I went a little lighter today and kept good form throughout the sets/reps. I probably could've gone up a little to appease my ego, but stayed low to plan the longer game.
I pushed thru the cardio portion as written. BB curls and DB shrugs were fine. I've been going a little lighter on the alt DB curls as my tendonitis has been acting up. That's the limiting factor currently on a few lifts.
I've dropped 8.5# bodyweight since I started this plan. I suspect that is a large part of my issue on why some of these various sets and lifts are harder than they've been in the past. I'm willing to lower my training numbers to drop weight and be overall healthier.
Heavy squat day, done! Happy to have this one complete.
Back squats were heavy. Took them slow and steady to completion. The paired chin-ups were solid and have shown great improvement. The front squats were worse on my arms/shoulders than they were on the legs. Completed all reps, but they slowed considerable as I had to push to get them done.
As far as the bent rows go, I've had to decrease the weight a couple times throughout the plan to maintain form. I went a little lighter today and kept good form throughout the sets/reps. I probably could've gone up a little to appease my ego, but stayed low to plan the longer game.
I pushed thru the cardio portion as written. BB curls and DB shrugs were fine. I've been going a little lighter on the alt DB curls as my tendonitis has been acting up. That's the limiting factor currently on a few lifts.
I've dropped 8.5# bodyweight since I started this plan. I suspect that is a large part of my issue on why some of these various sets and lifts are harder than they've been in the past. I'm willing to lower my training numbers to drop weight and be overall healthier.
Posted on 5/21/24 at 2:13 pm to Tiger_n_Texas
What are yall doing on "rest" days. Right now my program is training on Mon/Wed/Fri so Tues/Thurs/Sat I either walk or do a 20 min spin for cardio and some full body stretch work.
Posted on 5/21/24 at 3:06 pm to JonahDatHeifer
Since the plan I'm doing now is M/T/Th/F, I have rest day at the gym on Wednesday. For me that typically entails 15-30 min each of stationary bike, incline treadmill, and IR sauna. If I'm up for it (and have the time), I follow the same routine on S/Su also. Saturday and Sunday are much less frequent as I'm typically doing yard work or an activity with the family.
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