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re: Pen and Paper Strength App
Posted on 4/10/24 at 11:16 am to Tiger_n_Texas
Posted on 4/10/24 at 11:16 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 13
This one packed a punch. Squats and bench were both decently heavy but moved well. Deadlifts on the other hand got intense. Those last 3 sets of 5 at 77% were no joke. The rest of the workout when as planned. Plan on trying to get as much solid rest tonight as possible.
This one packed a punch. Squats and bench were both decently heavy but moved well. Deadlifts on the other hand got intense. Those last 3 sets of 5 at 77% were no joke. The rest of the workout when as planned. Plan on trying to get as much solid rest tonight as possible.
2
Posted on 4/10/24 at 5:24 pm to Tiger_n_Texas
DB Strength W1D2:
This day flows like I like it to flow. Starts out with 3 consecutive supersets. First one is tougghhhh! Pullovers always leave me feeling like a nail has been driven into my back, right between my shoulder blades, I think I get this tiny little cramped up spot there in my rhomboid muscle?? I dunno why it does that, I'm gonna blame my form. I've never recorded myself doing pullovers and broke down my form so that's probably it, or it's just a new exercise for me and I never do them so much that my body gets used to them. Any scapular retraction during this workout after the pullovers kinda re-activates it so the rows are teeth-gritting to get through.
Second SS is a little easier, third one is a little easier than the second, and then yer done with supersets. I enjoy starting at the highest intensity and gradually decreasing with each phase towards the end. The Zottman's didn't punish my left tennis elbow too much, I felt some tenderness but not what I would call pain. I went really light (10lb) and slow and easy on the reps so as not to exacerbate it at all.
Pretty easy once I got past SS#1 with lunges and pullovers, but the equipment limitations are most obvious on a day like today. Unless I want to spend more time loading/unloading plates on my DB handles than I do actually lifting, I just have to set up for speed and efficiency. That puts me at weights that are either a tad too heavy, or way too light, it's hard to get to the sweet spot.
This day flows like I like it to flow. Starts out with 3 consecutive supersets. First one is tougghhhh! Pullovers always leave me feeling like a nail has been driven into my back, right between my shoulder blades, I think I get this tiny little cramped up spot there in my rhomboid muscle?? I dunno why it does that, I'm gonna blame my form. I've never recorded myself doing pullovers and broke down my form so that's probably it, or it's just a new exercise for me and I never do them so much that my body gets used to them. Any scapular retraction during this workout after the pullovers kinda re-activates it so the rows are teeth-gritting to get through.
Second SS is a little easier, third one is a little easier than the second, and then yer done with supersets. I enjoy starting at the highest intensity and gradually decreasing with each phase towards the end. The Zottman's didn't punish my left tennis elbow too much, I felt some tenderness but not what I would call pain. I went really light (10lb) and slow and easy on the reps so as not to exacerbate it at all.
Pretty easy once I got past SS#1 with lunges and pullovers, but the equipment limitations are most obvious on a day like today. Unless I want to spend more time loading/unloading plates on my DB handles than I do actually lifting, I just have to set up for speed and efficiency. That puts me at weights that are either a tad too heavy, or way too light, it's hard to get to the sweet spot.
Posted on 4/11/24 at 8:50 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 14
I mentioned before that I'm running this as 3 lift days then 1 cardio day. Day 2 in this pattern so far has been on the lighter side in both volume and weight. It is sandwiched between day 1 (heavy squat, bench, and deadlift) and day 3 (high volume bench and bent rows). I wouldn't call this a rest day, nor would I complain about it being less intense than days 1 and 3.
Nice easy paced day. 4 sets of bench at a decent weight moved well. It was odd on the OHP, but set 2 felt better than sets 1 and 3 (all at same weight). I went up in weight on the tate presses and it felt awkward. It wasn't the weight that made it awkward, but rather the size of the DB. I'll have to focus more as the increased diameter is putting my elbows in a different position.
The absolute worst part of today's plan is the seated wrist curls. First 2 sets, perfect. Last 2 sets (just using a straight 40# bar) felt like torture on reps 11-25. Could barely move my forearms they had gotten so tight.
I mentioned before that I'm running this as 3 lift days then 1 cardio day. Day 2 in this pattern so far has been on the lighter side in both volume and weight. It is sandwiched between day 1 (heavy squat, bench, and deadlift) and day 3 (high volume bench and bent rows). I wouldn't call this a rest day, nor would I complain about it being less intense than days 1 and 3.
Nice easy paced day. 4 sets of bench at a decent weight moved well. It was odd on the OHP, but set 2 felt better than sets 1 and 3 (all at same weight). I went up in weight on the tate presses and it felt awkward. It wasn't the weight that made it awkward, but rather the size of the DB. I'll have to focus more as the increased diameter is putting my elbows in a different position.
The absolute worst part of today's plan is the seated wrist curls. First 2 sets, perfect. Last 2 sets (just using a straight 40# bar) felt like torture on reps 11-25. Could barely move my forearms they had gotten so tight.
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