re: Pen and Paper Strength App

Hit a rep PR on the 73% pump city bench amrap today: 225x14

Congrats on the PR. I also hit my PR on bench yesterday too.

Set 16 240x1
Set 17 245x1
Set 18 250x1

this is a PR for me. I think I could have got more if it wasn’t my 18th set. I’ve been using 265 as my TM for a few months now but I have never attempted that much.

Love all the gains. I really need to retest my back squat. No way I’m still at 350. I was repping 325 the other day for 3.

Need to get the dumbbell program for my son. I’m sure I’m use some of it too. He’s just getting the itch!

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What’s everyone’s January workout?

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Just finished Day 2 of Pool Season 1

I’m finishing up my 2nd round of 70s then moving to filling out the hoodie 2

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What’s everyone’s January workout?

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1 more week left of stacked and jacked. i was going to do pool season for January for when i start cutting but i think im going to give PPSA a break and do a 3 day split with shorter workouts and more abs/cardio. been doing PPSA non stop since august. have added alot of size and strength but also alot of fat because i havent been dieting, just eating alot for bulk. i suck at cutting though, i always end up losing muscle instead of fat. any tips would be appreciated

started PPSA in august and did The Mullet, Oak Tree, Pump City, Filling out the Hoodie, Big Back Billy, and Stacked Jacked and Turning Heads all back to back

start: weight-180
bench-250
dead-315

finish: weight-195
bench-275
dead-370

(subbed hack squat/leg press for squats due to tendonitis in knees starting with Oak Tree so no squat max)

I needs the new year to start, I feel like I've had a fall from grace. I was at all time performance levels on Dec. 1st. Finishing my 4th straight ppsa and wrapping up training for a half marathon. Since then I got a cold that put me down pretty bad, got in one lift, then got the flu, got in one lift, then got shingles. Here I am at the end of the month and I've gotten in two workouts and one run since the 1st. I feel like a slob haha. As soon as these shingles are gone it's back to work big time.

Seeing the best results in two years of training, I have drafted up a yearly plan of PPSA programs to best suit my personal and strength training goals for 2024, where I can be consistent, yet also flexable:

Completed in 2023:

Sept - Brace Yourself.. (3 day)

Oct - Squatober (5 day)

Nov - Stacked & Jacked (4 day)

Dec- Deadcember (5 day)

Planned for 2024:

Jan - Pool Season (4 day)

Feb - Pool Season 2 (4 day)

March / April - Benchamin F II (3 day)

April - May - House of 100 reps (3 day)

June / July - Pump City (3 day)

July - August - 70s big (3 day)

Sept - Brace Yourself (3 or 4 day)

Oct - Squatober (5 day)

Nov - OG Oak Tree (3 day)

Dec - Deadcember (5 day)

It's going to be a good year!

I realized during Deadcember, that my core is weak. Having done several PPSA programs, it feel like this is missing from the plans. Are there any plans that target core or do you all just add core excercises (flutter kicks, ab rollouts, back extensions, etc) to your routine?