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Started By
Message
re: Pen and Paper Strength App
Posted on 4/16/24 at 9:08 am to Tiger_n_Texas
Posted on 4/16/24 at 9:08 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 18
Today was the high volume day in the rotation and it did not disappoint. Hit everything as expected with generally decent form.
The first SS of bench and bent rows took right at 45 min (with 90s rests); 15 sets does NOT go quick. The bent rows (like last time) seemed to get better around set 3. For whatever reason I just don't get my bracing dialed in initially. Once I get set with my hips and back locked, they are much smoother. I increased weight on sets 6 and 11. Bench started great, but I was definitely starting to feel it at the end. The bar was for sure, not moving fast on last 2 sets of doubles at 85%.
The SS of rear lats and standing OHP were ok. Rear lats started to burn by the last set, but got them completed without stopping the rhythm. After all the bench presses, the OHP was HEAVY. I got them all done without decreasing weight. If form lacked anywhere, it was the last set of OHP. I know they could've been cleaner (at the same time, they could've definitely been worse).
Tate presses moved to a higher rep count this go around. I liked this better because I could move to a physically smaller DB to still get the same burn. The higher weight DBs are more bulky and I'm having trouble figuring out arm placement with their increased diameter.
Today was the high volume day in the rotation and it did not disappoint. Hit everything as expected with generally decent form.
The first SS of bench and bent rows took right at 45 min (with 90s rests); 15 sets does NOT go quick. The bent rows (like last time) seemed to get better around set 3. For whatever reason I just don't get my bracing dialed in initially. Once I get set with my hips and back locked, they are much smoother. I increased weight on sets 6 and 11. Bench started great, but I was definitely starting to feel it at the end. The bar was for sure, not moving fast on last 2 sets of doubles at 85%.
The SS of rear lats and standing OHP were ok. Rear lats started to burn by the last set, but got them completed without stopping the rhythm. After all the bench presses, the OHP was HEAVY. I got them all done without decreasing weight. If form lacked anywhere, it was the last set of OHP. I know they could've been cleaner (at the same time, they could've definitely been worse).
Tate presses moved to a higher rep count this go around. I liked this better because I could move to a physically smaller DB to still get the same burn. The higher weight DBs are more bulky and I'm having trouble figuring out arm placement with their increased diameter.
2
Posted on 4/16/24 at 10:39 am to Tiger_n_Texas
Anyone who's run Benchamin Franklin 2, what rep/set scheme did you use for cardio starting Day 19? Seems Aaron forgot (or decided not) to include that detail in the plan.
Edit: Reached out to Aaron on IG and he sent me the updated screenshots. I bought this one not long after it came out and the reps/sets were missing from 4 days towards the end. Just an FYI for anyone else that may have purchased this right after it was released.
Edit: Reached out to Aaron on IG and he sent me the updated screenshots. I bought this one not long after it came out and the reps/sets were missing from 4 days towards the end. Just an FYI for anyone else that may have purchased this right after it was released.
This post was edited on 4/16/24 at 2:43 pm
Posted on 4/18/24 at 8:58 am to Tiger_n_Texas
Yesterday was my rest/cardio day. I did my typical walk to the gym, stationary bike, incline treadmill, sauna, and walk back home. My biking pace is 5 miles in 30 min. When I hit 6 miles in 30 min, I bump up the resistance level. Yesterday I was pushing to hit that 6 mile goal and got a massive cramp in my left calf with 1 min left in my ride (missed my goal by 12 seconds) . Even today my calf is still sore and tender. Didn't make me thrilled this morning knowing today was squat and deadlift day.
Benchamin Franklin 2 - Day 19
Squats were solid. Reps went up and weight went down in today's scheme. On sets 1 and 2 I ran them as tempo squats with no rest/stopping at the top. I don't recall the tempo on set 3, but by set 4 I did take a short pause at the top of the reps.
Bench and deadlift SS had similar changes. Weight dropped slightly and reps increased by 1. Instead of playing with my grip and changing the top hand each set, I just went with grips from the start on deadlift. Made a huge difference. I hit all reps with (in my opinion) good form. I did feel a little light headed after sets 3 and 4 while catching my breath, but I didn't have that issue on set 5. Bench was solid the entire time (albeit the last set was a little slower moving).
Benchamin Franklin 2 - Day 19
Squats were solid. Reps went up and weight went down in today's scheme. On sets 1 and 2 I ran them as tempo squats with no rest/stopping at the top. I don't recall the tempo on set 3, but by set 4 I did take a short pause at the top of the reps.
Bench and deadlift SS had similar changes. Weight dropped slightly and reps increased by 1. Instead of playing with my grip and changing the top hand each set, I just went with grips from the start on deadlift. Made a huge difference. I hit all reps with (in my opinion) good form. I did feel a little light headed after sets 3 and 4 while catching my breath, but I didn't have that issue on set 5. Bench was solid the entire time (albeit the last set was a little slower moving).
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