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Started By
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re: Pen and Paper Strength App
Posted on 3/15/24 at 10:44 am to Tiger_n_Texas
Posted on 3/15/24 at 10:44 am to Tiger_n_Texas
Filling Out the Hoodie 1 complete. I had really good gains in all my triceps exercises (Was doing weighted dips w/ a 45 for the first time yesterday), rear lateral raises, face pulls, and bench. I'm seeing an elbow specialist monday to make sure I don't have a tendon issue on my inner left elbow. I worked through all the back/bi's stuff but didn't push it for the past few weeks. FOTH 2 starts Monday.
This post was edited on 3/15/24 at 10:48 am
1
Posted on 3/15/24 at 12:16 pm to JL
PS2 complete. Solid program. Felt like it was shoulders/back heavy. Lots of shrugs and up to 85/90% on every deadlift day. Lost a little ground in my arms as it was light on those but starting arm farm next so no big deal. Won’t miss those “big pump Fridays” lol. Shoulders are the best they’ve ever looked and am starting to lean out 3 months into the cut down from 195 to 185
LOVED the wall sits he added to this program. First one I’ve done that had those. Great end to a leg day
LOVED the wall sits he added to this program. First one I’ve done that had those. Great end to a leg day
This post was edited on 3/15/24 at 12:20 pm
Posted on 3/18/24 at 8:30 am to Tiger_n_Texas
Benchamin Franklin W3D4
Ran this one Friday morning as scheduled. I took the day off to surprise my daughter with a day trip to watch LSU's final gymnastics final home meet of the season. So since I had some extra time available, I ran 4 extra 1 rep sets on bench and matched my 1RM. Felt great knowing I hit my 1RM after all the bench work I had already completed. I ran everything else exactly as written. No issues issues of note, just straight forward sets.
Since we left Baton Rouge at 10PM, got back to Houston at 3AM, and had to get my youngest to practice for 8AM (she slept in the car for 4hrs); I skipped leg day this weekend. Instead just cleaned up the yard and driveway after the storm rolled thru, then took a long nap.
Benchamin Franklin W4D1
Today was straight forward as well. Bench was heavy, but the sets felt like they got better the deeper into them I went. Squat was solid with decent tempo. The only real issue was the rev grip BB curls. They caused some decent pain in my elbow. On the walk back home, I was going thru the curl motions using different grips and wrist positions. It seems the pain is occurring the worst wen I have a tight grip with a straight wrist (over hand or underhand). If I turn my wrist in (towards my body), the pain is lessened tremendously. It doesn't matter if I use overhand, underhand, or neutral grip. Turning my wrist in helps on all 3 of these positions. I'm going to try this on the hammer curls and other BB curls throughout the week to see if it holds true once weights are involved as well. 3 days left!
Ran this one Friday morning as scheduled. I took the day off to surprise my daughter with a day trip to watch LSU's final gymnastics final home meet of the season. So since I had some extra time available, I ran 4 extra 1 rep sets on bench and matched my 1RM. Felt great knowing I hit my 1RM after all the bench work I had already completed. I ran everything else exactly as written. No issues issues of note, just straight forward sets.
Since we left Baton Rouge at 10PM, got back to Houston at 3AM, and had to get my youngest to practice for 8AM (she slept in the car for 4hrs); I skipped leg day this weekend. Instead just cleaned up the yard and driveway after the storm rolled thru, then took a long nap.
Benchamin Franklin W4D1
Today was straight forward as well. Bench was heavy, but the sets felt like they got better the deeper into them I went. Squat was solid with decent tempo. The only real issue was the rev grip BB curls. They caused some decent pain in my elbow. On the walk back home, I was going thru the curl motions using different grips and wrist positions. It seems the pain is occurring the worst wen I have a tight grip with a straight wrist (over hand or underhand). If I turn my wrist in (towards my body), the pain is lessened tremendously. It doesn't matter if I use overhand, underhand, or neutral grip. Turning my wrist in helps on all 3 of these positions. I'm going to try this on the hammer curls and other BB curls throughout the week to see if it holds true once weights are involved as well. 3 days left!
Posted on 3/18/24 at 8:48 am to cfish140
quote:
PS2 complete. Solid program. Felt like it was shoulders/back heavy. Lots of shrugs and up to 85/90% on every deadlift day. Lost a little ground in my arms as it was light on those but starting arm farm next so no big deal. Won’t miss those “big pump Fridays” lol. Shoulders are the best they’ve ever looked and am starting to lean out 3 months into the cut down from 195 to 185
yea consensus from the board is if looking for aesthetics
running
filling out the hoodie
filling out the hoodie 2
pool season
pool season 2
arm farm
arm farm
is a great 6 month plan. will get your upper back, shoulders, arms looking great.
Posted on 3/18/24 at 9:30 am to lsu777
Nice. I’ll have to start working in some cardio on the weekends. I hate running but I can handle a mile or 2 on the weekend
Walking into day 1 arm farm now
Walking into day 1 arm farm now
This post was edited on 3/18/24 at 9:33 am
Posted on 3/19/24 at 12:48 pm to cfish140
FOTH w4D3 really liked this workout.
Felt good on bench so I decided to test my max. Got 265!! That’s a PR for me.
I’ve been using 265 as my TM for the last few PPSA programs but today was the first time I actually got it, feels good to progress
Felt good on bench so I decided to test my max. Got 265!! That’s a PR for me.
I’ve been using 265 as my TM for the last few PPSA programs but today was the first time I actually got it, feels good to progress
Posted on 3/19/24 at 6:36 pm to lsu777
What’s everyone’s favorite for reduced calories? I haven’t posted much at all, but I’ve been running ppsa for awhile now. I’ve run pump city remastered, 70 big, and now on pump city again for my last three cycles
Posted on 3/20/24 at 7:33 am to Tiger_n_Texas
Benchamin Franklin W4D2
Great day yeaterday. Everything went nice and smooth. Was even suprised at the bent rows. Last time I had the heavy 5x5 set my tennis elbow was flaring up really bad. Today I went heavier (planned weight from last time) and it wasn't bad at all. Feel like the wrist stretching and rehab is working out.
IG post Tree Trunks
This one was made for DrDenim... Basically all SQUAT! I modified it a touch for warmup and cardio.
Warmup
Front Squat 3x5 empty bar
KB swings 3x20@ 30#
Back Squat 3x5@ 50%, 55%
Back Squat
2@ 65%, 70%, 75%, 80%, 82%, 85%, 87%, 90%
10@ 50%
BB Good Mornings
3x5@ 155#, 175#, 185#
Cardio
KB Swings 5x20@ 30#
Today focused solely on squat. I've been sticking to no belt, sleeves, pad, etc to focus on form and not get dependent on aids. Feels good to hit the double 90% with solid form.
Great day yeaterday. Everything went nice and smooth. Was even suprised at the bent rows. Last time I had the heavy 5x5 set my tennis elbow was flaring up really bad. Today I went heavier (planned weight from last time) and it wasn't bad at all. Feel like the wrist stretching and rehab is working out.
IG post Tree Trunks
This one was made for DrDenim... Basically all SQUAT! I modified it a touch for warmup and cardio.
Warmup
Front Squat 3x5 empty bar
KB swings 3x20@ 30#
Back Squat 3x5@ 50%, 55%
Back Squat
2@ 65%, 70%, 75%, 80%, 82%, 85%, 87%, 90%
10@ 50%
BB Good Mornings
3x5@ 155#, 175#, 185#
Cardio
KB Swings 5x20@ 30#
Today focused solely on squat. I've been sticking to no belt, sleeves, pad, etc to focus on form and not get dependent on aids. Feels good to hit the double 90% with solid form.
Posted on 3/20/24 at 9:10 am to TheWeatherMan
arm farm, FOTH, pool season
Posted on 3/21/24 at 7:39 am to Tiger_n_Texas
Benchamin Franklin W4D3
Today was definitely tougher than most. The last 5 bench sets of 8@72.5% got real heavy towards the end. Chest supported rows were the same. 7 sets of 16... ugh. The last 3-4 reps on the sets didn't look the best. Then right into the 30 rep sets of laterals. Everything burned today. It's been awhile since the cardio portion was the easiest section of the workout.
Looking forward to wrapping this one up tomorrow. It's slated to be a long one. Kicks off with 25 sets of bench...
Today was definitely tougher than most. The last 5 bench sets of 8@72.5% got real heavy towards the end. Chest supported rows were the same. 7 sets of 16... ugh. The last 3-4 reps on the sets didn't look the best. Then right into the 30 rep sets of laterals. Everything burned today. It's been awhile since the cardio portion was the easiest section of the workout.
Looking forward to wrapping this one up tomorrow. It's slated to be a long one. Kicks off with 25 sets of bench...
Posted on 3/22/24 at 12:58 pm to Tiger_n_Texas
Benchamin Franklin W4D4
Finished this morning! That was a LONG session. 25 sets of bench, 10 sets bent rows, and 5 supersets (4 lifts) of cardio. My watch tracked it as 2:18 hr, 1250 cal, 123 avg HR, and 167 max HR. I could've trimmed about 20 minutes off from wrist rehab and added KB swings. However I also cut the rest time from 3min to 90s on the bench sets.
Overall, I just wasn't a fan of this plan. I liked hitting bench everyday; I didn't like the volume though. I feel like the volume on the lifts cause you to not get decent variety. I'm really looking forward to Benchamin Franklin 2. Everyday has bench, but every 3rd day has squat and a bench/deadlift SS.
Finished this morning! That was a LONG session. 25 sets of bench, 10 sets bent rows, and 5 supersets (4 lifts) of cardio. My watch tracked it as 2:18 hr, 1250 cal, 123 avg HR, and 167 max HR. I could've trimmed about 20 minutes off from wrist rehab and added KB swings. However I also cut the rest time from 3min to 90s on the bench sets.
Overall, I just wasn't a fan of this plan. I liked hitting bench everyday; I didn't like the volume though. I feel like the volume on the lifts cause you to not get decent variety. I'm really looking forward to Benchamin Franklin 2. Everyday has bench, but every 3rd day has squat and a bench/deadlift SS.
This post was edited on 3/25/24 at 1:45 pm
Posted on 3/25/24 at 1:09 pm to Tiger_n_Texas
On week 3 of Clean the House.
My cleans are getting better. Finally starting to go up in weight now. Also my front squats are getting better. Every Monday there are 4x5
My cleans are getting better. Finally starting to go up in weight now. Also my front squats are getting better. Every Monday there are 4x5
Posted on 3/25/24 at 2:18 pm to Tiger_n_Texas
Benchamin Franklin 2 - Day 1
This one started strong. Squats, Bench/Deadlift SS, Chins, BB Row/Pushdown/Shrug SS. It hit everything. Having only done Deadlifts twice in the last 2 months, the last 2 sets this morning were heavy! Happy to have these (and squats) officially back in the rotation on a regular basis. Plan is to run this 3 days on and 1 day off.
This one started strong. Squats, Bench/Deadlift SS, Chins, BB Row/Pushdown/Shrug SS. It hit everything. Having only done Deadlifts twice in the last 2 months, the last 2 sets this morning were heavy! Happy to have these (and squats) officially back in the rotation on a regular basis. Plan is to run this 3 days on and 1 day off.
Posted on 3/26/24 at 7:33 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 2
Wow, that forearm pump from the cardio portion was intense. I severely underestimated the intensity of the wrist curls. I actually had intended to let the bar roll as far down my fingertips as possible and do them as wrist rollups. I got 2 sets that way then had to switch to just strictly wrist curls. Arms were like concrete and heavy as hell.
Everything else was nice and solid. Provided great intensity without overdoing it. My first 2 sets of tate presses were too light. It's been a good while since I did those and wasn't sure where to start. The intensity on the last set was good, so I'll start 1 step lower next time and see where I end.
Wow, that forearm pump from the cardio portion was intense. I severely underestimated the intensity of the wrist curls. I actually had intended to let the bar roll as far down my fingertips as possible and do them as wrist rollups. I got 2 sets that way then had to switch to just strictly wrist curls. Arms were like concrete and heavy as hell.
Everything else was nice and solid. Provided great intensity without overdoing it. My first 2 sets of tate presses were too light. It's been a good while since I did those and wasn't sure where to start. The intensity on the last set was good, so I'll start 1 step lower next time and see where I end.
Posted on 3/26/24 at 9:22 am to Tiger_n_Texas
I didn't want to make a whole new thread on this. But what are some common workout injuries ya'll have had over the years I can type up something for work.
I know the usually tennis elbow, low back pain, shoulder stuff, knee pain. But any specific diagnosis?
I know the usually tennis elbow, low back pain, shoulder stuff, knee pain. But any specific diagnosis?
Posted on 3/26/24 at 9:29 am to jose
tennis and golfers elbow
shoulder pain from impingement
bicep tendinitis
knee tendinitis
these are the ones i have had
shoulder pain from impingement
bicep tendinitis
knee tendinitis
these are the ones i have had
Posted on 3/26/24 at 12:50 pm to lsu777
That's a good start to get me typing away. Thanks!
Posted on 3/26/24 at 2:32 pm to Tiger_n_Texas
Anyone done Stacked Jacked and Turning Heads?
Thoughts?
Does it focus on any region in particular or is it fairly full body?
Bout to finish PS2 and need to know where to go next.
Thoughts?
Does it focus on any region in particular or is it fairly full body?
Bout to finish PS2 and need to know where to go next.
Posted on 3/26/24 at 2:52 pm to Displaced
Yes, it's hard af. It's main focus seems to be to make you vomit
Posted on 3/26/24 at 2:58 pm to TheWeatherMan
Sounds great!
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