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Started By
Message
re: Pen and Paper Strength App
Posted on 5/10/24 at 1:45 pm to jose
Posted on 5/10/24 at 1:45 pm to jose
quote:
What kind of pain was it?
Kind of hard to describe. It's in the center, on the front on my right thigh, roughly upper 1/3rd of the muscle.
When I put my right leg back (roughly 2 ft) I feel it tighten up a good bit. Then going down to a lunge position I can get most of the way down, but then it tightens up so much that it's just pain.
Doing a reverse lunge with the left leg is fine and doing a forward lunge with the right leg is fine. There is a little discomfort (in my right leg) when doing a forward lunge with my left leg. Just going thru the motions for squats and deadlifts feel fine, so maybe the weight won't be an issue on those and I'm just being paranoid.
quote:
265 on front squat.
Nice! My front squats this week were 4 sets of 6 @170#. That was programmed immediately after back squats (5 sets of 8 @190, 205, 225, 225).
This post was edited on 5/10/24 at 2:00 pm
1
Posted on 5/10/24 at 1:56 pm to Tiger_n_Texas
You have two major hip flexors right in that area. Rectus femoris and iliopsoas. Could be a minor tear or strain in one of those.
If there is pain when you adduct your leg (but based on the exercise you’re doing, doesn’t seem like so), could be an adductor strain as well.
If there is pain when you adduct your leg (but based on the exercise you’re doing, doesn’t seem like so), could be an adductor strain as well.
Posted on 5/13/24 at 9:33 am to jose
Completed Grasshopper W1D1 this morning.
It's an 8 week beginner program divided into 2 4 week sections. I'm going to do the first 4 weeks of the program using only the bar to concentrate on form as I get used to the movements and reps then start increasing the weight in week 4. I'll do the last 4 weeks with increased weights but still staying well under the real % off max rep. After the program, I'll take yalls advice on evaluating my max rep weight and start the next program using his actual weight advice.
It's an 8 week beginner program divided into 2 4 week sections. I'm going to do the first 4 weeks of the program using only the bar to concentrate on form as I get used to the movements and reps then start increasing the weight in week 4. I'll do the last 4 weeks with increased weights but still staying well under the real % off max rep. After the program, I'll take yalls advice on evaluating my max rep weight and start the next program using his actual weight advice.
This post was edited on 5/13/24 at 9:51 am
Posted on 5/13/24 at 10:02 am to JonahDatHeifer
quote:
Completed Grasshopper W1D1 this morning.
It's an 8 week beginner program divided into 2 4 week sections. I'm going to do the first 4 weeks of the program using only the bar to concentrate on form as I get used to the movements and reps then start increasing the weight in week 4. I'll do the last 4 weeks with increased weights but still staying well under the real % off max rep. After the program, I'll take yalls advice on evaluating my max rep weight and start the next program using his actual weight advice.
if i was you, i would do first 4 weeks as you have planned, then start the program over completely for 12 weeks of training. Just keep it light as you are going to expierence lots of changes in intermuscular coordination.
Posted on 5/13/24 at 10:18 am to lsu777
Appreciate the advice. Maybe I'll figure out my true max after 4 weeks and then use 80% of that as my training max when I restart? I have no problem taking it very slow in the beginning. I dont want to hurt myself and I want to make sure I am building a good foundation moving forward. I have a home gym I built so taking time is not a problem. It took me a while this morning because i watched multiple videos on proper form before each movement and my two minute rests between sets was spent rewatching the videos 
This post was edited on 5/13/24 at 10:20 am
Posted on 5/13/24 at 10:30 am to Tiger_n_Texas
Jose - I think you were correct with the hip flexors. I took it easy over the weekend. Stuck to the normal day to day activities. It's feeling better and surprisingly no pain on deadlifts (even at a rep/weight PR).
Hypertrophy W3D1
I've said it before, but this plan is probably the hardest I've done so far. The rep/weight schemes are no joke. I hit everything as planned, but I had to change up my rests. Most of the time I've been trying to stick to 90s so I could keep the workout time manageable. That 90s has been moving closer to 2-2:30 min now as I need the extra time.
Bench was fine but I had to push myself to hit the last rep or 2.
Deadlifts were HEAVY. I wouldn't necessarily call the first few sets easy, but I didn't struggle on them either. The last 2 sets were both tough and I had to take a quick couple breaths before the very last rep. So far D1 of each week in this plan has resulted in a Deadlift PR for weight/rep combination. Next week is no exception as it will be the first time in a training plan I pull 300+ (single or reps) when not going for a 1RM.
Everything else I seemed to have finally picked the correct weights on. I didn't move up or down on any of them (OHP, rear lats, skullcrushers, pushdowns, or farmers walk). Felt good to not have form break down or the need to reduce the weights after a couple sets.
We'll see how my thigh/hip feels tomorrow as it's the heavy squat day (mid rep front and back squats).
Hypertrophy W3D1
I've said it before, but this plan is probably the hardest I've done so far. The rep/weight schemes are no joke. I hit everything as planned, but I had to change up my rests. Most of the time I've been trying to stick to 90s so I could keep the workout time manageable. That 90s has been moving closer to 2-2:30 min now as I need the extra time.
Bench was fine but I had to push myself to hit the last rep or 2.
Deadlifts were HEAVY. I wouldn't necessarily call the first few sets easy, but I didn't struggle on them either. The last 2 sets were both tough and I had to take a quick couple breaths before the very last rep. So far D1 of each week in this plan has resulted in a Deadlift PR for weight/rep combination. Next week is no exception as it will be the first time in a training plan I pull 300+ (single or reps) when not going for a 1RM.
Everything else I seemed to have finally picked the correct weights on. I didn't move up or down on any of them (OHP, rear lats, skullcrushers, pushdowns, or farmers walk). Felt good to not have form break down or the need to reduce the weights after a couple sets.
We'll see how my thigh/hip feels tomorrow as it's the heavy squat day (mid rep front and back squats).
Posted on 5/13/24 at 10:32 am to JonahDatHeifer
quote:
Maybe I'll figure out my true max after 4 weeks and then use 80% of that as my training max when I restart?
yea i prolly would just use 80% as your training max to start. will make great progress using that for sure.
Posted on 5/13/24 at 10:51 am to Tiger_n_Texas
quote:
Jose - I think you were correct with the hip flexors. I took it easy over the weekend. Stuck to the normal day to day activities. It's feeling better and surprisingly no pain on deadlifts (even at a rep/weight PR).
Hell yea! Glad you're feeling better!
Posted on 5/13/24 at 1:29 pm to jose
Restarted my all time favorite Arm Farm today until June starts and Pool Season starts!
Posted on 5/14/24 at 2:16 pm to jose
Starting pool season tomorrow. First one of these plans for me. How do you know your percentages?
Posted on 5/14/24 at 2:18 pm to BrewDrees95
quote:
Starting pool season tomorrow. First one of these plans for me. How do you know your percentages?
Wait two weeks and start it with us June 3rd!
Posted on 5/14/24 at 2:52 pm to BrewDrees95
quote:
How do you know your percentages?
Either test your squat, bench and deadlift to find your 1 rep max. Aaron Asmus recommends using 90percent of your true max as your training max.
Or just guess what would be a challenging weight and use that as your estimated max.
This post was edited on 5/14/24 at 10:15 pm
Posted on 5/15/24 at 10:20 am to SaintTiger80
Been working through P&P programs for over a year now. Have worked through at least 10 of them and really enjoy the structure. Working out 3 mornings a week. But it is getting repetitive, and I'm looking for more cardio now that I feel good in my form, in my maxes, and seeing some gains.
Any advice on other programs to move to that would still involve basic lifting but also get the heart rate up more often?
Any advice on other programs to move to that would still involve basic lifting but also get the heart rate up more often?
Posted on 5/15/24 at 10:46 am to Zissou
Just finished Pool SZN wk 4 day 2.
missed big pump friday last week due to life getting in the way.
overall liking the variety, this being my 1st pen & paper program to work through.
will probably run it back since a it is program of the month for june... will get a head start as have a planned procedure in June that will sideline me for at least a week.
then pool szn 2 is the plan
missed big pump friday last week due to life getting in the way.
overall liking the variety, this being my 1st pen & paper program to work through.
will probably run it back since a it is program of the month for june... will get a head start as have a planned procedure in June that will sideline me for at least a week.
then pool szn 2 is the plan
Posted on 5/15/24 at 1:45 pm to b_w
Grasshopper W1D2
Continued just using the bar. Taking 777's advice and I'm going to do the first 4 weeks with just the bar to learn the movements and then restart the program in full using 80% as my training max.
Upper body i have no problem with, barely sore and can definitely do more if I needed to. Lower body I'm still sore from Monday just doing empty bar squats. Apparently, I have been neglecting my lower body in strength.
Continued just using the bar. Taking 777's advice and I'm going to do the first 4 weeks with just the bar to learn the movements and then restart the program in full using 80% as my training max.
Upper body i have no problem with, barely sore and can definitely do more if I needed to. Lower body I'm still sore from Monday just doing empty bar squats. Apparently, I have been neglecting my lower body in strength.
This post was edited on 5/15/24 at 1:59 pm
Posted on 5/16/24 at 9:51 am to JonahDatHeifer
Pool szn Week 4 day 3
Just finished 1hr. 7 mins
great work out.
Dislikes so far, not truly knowing my maxes so feel i'm leaving a bit out there. also don't have real heavy dumbbells so when it calls for 5 reps I'm just increasing rep counts.
overall liking the program and looking forward to his others
Just finished 1hr. 7 mins
great work out.
Dislikes so far, not truly knowing my maxes so feel i'm leaving a bit out there. also don't have real heavy dumbbells so when it calls for 5 reps I'm just increasing rep counts.
overall liking the program and looking forward to his others
Posted on 5/16/24 at 1:19 pm to b_w
Week 1 of Arm Farm done for about the 5th time.
315 of deadlifts felt so light. Felt great.
315 of deadlifts felt so light. Felt great.
Posted on 5/16/24 at 1:50 pm to Tiger_n_Texas
Hypertrophy W3D2
Knocked this one out Tuesday. Day 2 on this plan should just be called squats... Knocked out all the squats with pretty decent form. It's been a while, but I had to make myself start the last couple sets. Once I started them, it was fine. I finished all the sets and reps. Front squat was pretty much the exact same. They were fine once I convinced myself to just pick the bar up off the J-hooks. I'm much more confident in my chin-up then I was previously. They're getting easier and cleaner while my bent rows feel like they've regressed. I took it a little easier on the cardio portion since this week added a set to the plan and my elbow was flaring up some. Curls, shrugs, curls is a rough combination for tennis elbow.
Hypertrophy W3D3
Completed a modified version of the plan this morning. I was tight on time and made for an intense workout. I skipped my typical warm-up work for my elbow/wrist. I also decided to SS the bench and snatch deadlift sets. While those 2 decisions saved me about 20 min, they were intense. Got them done, but both were heavy by the 5th set. The seated DB OHP went very well. The lat/dip SS was rough with short rests. Lats in general get rough with higher rep sets. To me they burn more than just about any other accessory in PPSA. Dips tended to be fine until around the 9th or so rep. It was a push to get the last 3 in. As far as the cardio goes, I was really pressed for time by that point. So I pushed thru all 4 sets with extreme minimal rest (maybe 15-20 seconds). Push downs burned like hell, farmers carries across the gym were rough on the grip, and the CG bench was like the icing on the cake. The only thing I truly missed was the very last rep on CG bench. Hoping to finish the week off strong tomorrow, but will be cautious with the lunges after last week.
Knocked this one out Tuesday. Day 2 on this plan should just be called squats... Knocked out all the squats with pretty decent form. It's been a while, but I had to make myself start the last couple sets. Once I started them, it was fine. I finished all the sets and reps. Front squat was pretty much the exact same. They were fine once I convinced myself to just pick the bar up off the J-hooks. I'm much more confident in my chin-up then I was previously. They're getting easier and cleaner while my bent rows feel like they've regressed. I took it a little easier on the cardio portion since this week added a set to the plan and my elbow was flaring up some. Curls, shrugs, curls is a rough combination for tennis elbow.
Hypertrophy W3D3
Completed a modified version of the plan this morning. I was tight on time and made for an intense workout. I skipped my typical warm-up work for my elbow/wrist. I also decided to SS the bench and snatch deadlift sets. While those 2 decisions saved me about 20 min, they were intense. Got them done, but both were heavy by the 5th set. The seated DB OHP went very well. The lat/dip SS was rough with short rests. Lats in general get rough with higher rep sets. To me they burn more than just about any other accessory in PPSA. Dips tended to be fine until around the 9th or so rep. It was a push to get the last 3 in. As far as the cardio goes, I was really pressed for time by that point. So I pushed thru all 4 sets with extreme minimal rest (maybe 15-20 seconds). Push downs burned like hell, farmers carries across the gym were rough on the grip, and the CG bench was like the icing on the cake. The only thing I truly missed was the very last rep on CG bench. Hoping to finish the week off strong tomorrow, but will be cautious with the lunges after last week.
Posted on 5/16/24 at 5:06 pm to SaintTiger80
Thank you, very helpful. One last question, 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
Posted on 5/17/24 at 11:26 am to Tiger_n_Texas
Hypertrophy W3D4
Drained today after this workout. Gym was extra spicy this morning after the power outages yesterday evening; no fans, no music, no TV, no AC. Just weights clinking, heavy breathing, and people mumbling to themselves.
Squats and chin-ups today were almost an echo of Tuesday. They were heavy, form was decent, and I used a belt on the last 3 sets. Chin-ups went well. It has been a boost of confidence the last couple weeks now that I am doing these completely unassisted.
I was worried and cautious on the row/reverse lunge SS. Rows were fine all the way thru. Kept the same weight and decent form in all sets. For the reverse lunges I started with just bodyweight reverse lunges (stationary; as I normally do forward/backward walking lunges). Those went fine so I completed the remaining sets with DBs (slowly increasing the weight; 10, 15, 20). On the last set (with 20# DBs), I could barely feel the dull pain in my right thigh. So I think the rest over the weekend and starting slow today paid off. I'll take a similar approach next Friday. I'll start with 5/10 DB instead of BW and just slowly increase over the sets.
Drained today after this workout. Gym was extra spicy this morning after the power outages yesterday evening; no fans, no music, no TV, no AC. Just weights clinking, heavy breathing, and people mumbling to themselves.
Squats and chin-ups today were almost an echo of Tuesday. They were heavy, form was decent, and I used a belt on the last 3 sets. Chin-ups went well. It has been a boost of confidence the last couple weeks now that I am doing these completely unassisted.
I was worried and cautious on the row/reverse lunge SS. Rows were fine all the way thru. Kept the same weight and decent form in all sets. For the reverse lunges I started with just bodyweight reverse lunges (stationary; as I normally do forward/backward walking lunges). Those went fine so I completed the remaining sets with DBs (slowly increasing the weight; 10, 15, 20). On the last set (with 20# DBs), I could barely feel the dull pain in my right thigh. So I think the rest over the weekend and starting slow today paid off. I'll take a similar approach next Friday. I'll start with 5/10 DB instead of BW and just slowly increase over the sets.
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