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Started By
Message
re: Pen and Paper Strength App
Posted on 11/12/23 at 8:59 pm to Tiger_n_Texas
Posted on 11/12/23 at 8:59 pm to Tiger_n_Texas
Any issues running a 4 day program in a different way than MT ThF ?
Starting week 3 of DB strength and might want some flexibility in days depending on life - say MT Th Sat instead. Still completing the 4 days in the week.
Btw loving it, so nice to finally have a program and not just screwing around. Only thing I don't like is the time commitment as I'm struggling to fit the workouts in either before work in morning or late at night. Supersets do help, though.
Starting week 3 of DB strength and might want some flexibility in days depending on life - say MT Th Sat instead. Still completing the 4 days in the week.
Btw loving it, so nice to finally have a program and not just screwing around. Only thing I don't like is the time commitment as I'm struggling to fit the workouts in either before work in morning or late at night. Supersets do help, though.
2
Posted on 11/13/23 at 3:50 am to metallica81788
On one of Aaron's IG stories, he explains we can split the four or five day programs up to however they fit with our lifestyles, as long as we're consistant in our effort
Posted on 11/13/23 at 7:36 am to metallica81788
its not a problem, run how it fits your schedule.
Posted on 11/13/23 at 8:30 am to Tiger_n_Texas
Christmas Big Bench
W3D1
Today was relatively easy. The only time I had to really push hard to finish was on the last 2 sets of rear lats and zotman curls. I didn't pay attention to the different rep scheme on a few accessories today and should've pushed the weight up a little more since it was decreased reps from last week. I'll need to double check my planned weights for the rest of the week.
Bench, Rev Grip Rows, SS DB pullovers/lats/rear lats, pushdowns, zotman curls
W3D1
Today was relatively easy. The only time I had to really push hard to finish was on the last 2 sets of rear lats and zotman curls. I didn't pay attention to the different rep scheme on a few accessories today and should've pushed the weight up a little more since it was decreased reps from last week. I'll need to double check my planned weights for the rest of the week.
Bench, Rev Grip Rows, SS DB pullovers/lats/rear lats, pushdowns, zotman curls
Posted on 11/13/23 at 9:37 am to cfish140
Yeah the 1 day a week thing and only a few sets is very light. Ended up doing a 5th workout to hit legs again. Nothing crazy but some accessories to keep from loosing too much strength
Posted on 11/13/23 at 10:03 am to Coach1991
Week 2 day 1 of Grasshopper and running on the inbetween days
Haven’t felt this good in ages! Glad to be back
Haven’t felt this good in ages! Glad to be back
Posted on 11/13/23 at 12:46 pm to Oakenshield
After about a 2 month layoff of being a lazy frick, I finally pulled the trigger on the Grasshopper program and got started this morning. I just estimated my max for each exercise went to work. I could have been a little more aggressive on my weights, but this was a really good start for me to get it back going again. I'm thinking that starting at a little on the lower end of maxes will help me to see a little more progress throughout the program. I need a good positive mindset to keep the momentum going.
It felt awesome getting the day started with a workout again.
I'm going to start posting the numbers here to keep myself accountable.
Week 1/Day 1
- Deadlift: 5 x 190, 5 x 205, 5 x 225
- Bench: 8 x 135, 8 x 145, 8 x 155, 8 x 170
- BB Bent rows: 10 x 95, 10 x 115, 10 x 120
- Front Squat: 5 x 160, 5 x 175, 5 x 175
- Cardio:
- BB Curls: 10 x 50, 10 x 50, 10 x 50
- Push ups: 10, 10, 10
Current weight: 195 @ 5’10”
Goal weight: 175
It felt awesome getting the day started with a workout again.
I'm going to start posting the numbers here to keep myself accountable.
Week 1/Day 1
- Deadlift: 5 x 190, 5 x 205, 5 x 225
- Bench: 8 x 135, 8 x 145, 8 x 155, 8 x 170
- BB Bent rows: 10 x 95, 10 x 115, 10 x 120
- Front Squat: 5 x 160, 5 x 175, 5 x 175
- Cardio:
- BB Curls: 10 x 50, 10 x 50, 10 x 50
- Push ups: 10, 10, 10
Current weight: 195 @ 5’10”
Goal weight: 175
This post was edited on 11/13/23 at 1:22 pm
Posted on 11/13/23 at 1:37 pm to lsu777
quote:
lsu777
Have you seen Hyper-Trophy? Any example of a typical day?
nm, I see it on the site.
This post was edited on 11/13/23 at 1:40 pm
Posted on 11/13/23 at 3:51 pm to OysterPoBoy
D7 BF2 glad to have squats in the mix. I find myself missing the squats each workout, never thought I’d say that….
Posted on 11/14/23 at 8:41 am to Tiger_n_Texas
Christmas Big Bench
W3D2
Nice solid day. Other than the lack of legs, I'm really enjoying this plan. Definitely wanted more squat today. OHP, was good where the plan ended.
Bench, SS Squat/Chin-ups, OHP, BB Curls, BB Behind Butt Wrist Roll-ups.
W3D2
Nice solid day. Other than the lack of legs, I'm really enjoying this plan. Definitely wanted more squat today. OHP, was good where the plan ended.
Bench, SS Squat/Chin-ups, OHP, BB Curls, BB Behind Butt Wrist Roll-ups.
Posted on 11/14/23 at 3:45 pm to Tiger_n_Texas
Day 2 of BBB was probably the toughest day since Pump City a couple months ago. Legs were still sore so squats sucked. Heavy curls after farmers walks were tough on the grip. Took around 90 min but I’m weird about taking the exact amount of time suggested for the breaks
Posted on 11/15/23 at 6:01 am to cfish140
Week 2 of BBB is more reps and more sets. W2D2 was rough yesterday haha. I haven't done pump city, but this is definitely the toughest I've done.
Posted on 11/15/23 at 8:09 am to Tiger_n_Texas
Stretching out Christmas Big Bench and adding some leg days in. Ran IG post Tree Trunks today.
Back Squats
5@50%, 55%
2@65%, 70%, 75%, 80%, 82%, 85%, 87%, 90%
10@50%
Barbell Goodmorning
3x5
I also added in 2x50yds sled push using a Torque Tank M4 with 180# on level 2. Really neat concept as it uses magnetic resistance that increases the faster you push.
Back Squats
5@50%, 55%
2@65%, 70%, 75%, 80%, 82%, 85%, 87%, 90%
10@50%
Barbell Goodmorning
3x5
I also added in 2x50yds sled push using a Torque Tank M4 with 180# on level 2. Really neat concept as it uses magnetic resistance that increases the faster you push.
Posted on 11/16/23 at 10:05 am to Tiger_n_Texas
Christmas Big Bench
W3D3
Middle of week 3 and the numbers are starting to build in a good way! Bench was extremely solid and I really enjoyed the sets of 85%. Again, the Pendlay rows are just fun. I don't slam weights or drop the bar during deadlifts, but on the Pendlays I like hearing the bumper plates hit the mats. I may drop weight just a touch on these to make sure form doesn't suffer. While I didn't struggle with the sets/reps, I feel like I can improve form. The close grip bench 21s (AKA Soul Suckers) are nothing one that I'm enjoying and seeing progress on.
Bench, Pendlay Rows, Soul Suckers, SS Push-Ups/Shrugs, 90/90 DB Wrist Rotations
W3D3
Middle of week 3 and the numbers are starting to build in a good way! Bench was extremely solid and I really enjoyed the sets of 85%. Again, the Pendlay rows are just fun. I don't slam weights or drop the bar during deadlifts, but on the Pendlays I like hearing the bumper plates hit the mats. I may drop weight just a touch on these to make sure form doesn't suffer. While I didn't struggle with the sets/reps, I feel like I can improve form. The close grip bench 21s (AKA Soul Suckers) are nothing one that I'm enjoying and seeing progress on.
Bench, Pendlay Rows, Soul Suckers, SS Push-Ups/Shrugs, 90/90 DB Wrist Rotations
Posted on 11/17/23 at 5:28 am to Tiger_n_Texas
Day 11 BF2
Big Bench Protocol
Nice workout after a 4 day layoff. Cardio was rough and my forearms are pumped to the point they hurt.
I'm upping my 1 rep max by 20lbs on BP, BS, and DL for the rest if the program.
Big Bench Protocol
Nice workout after a 4 day layoff. Cardio was rough and my forearms are pumped to the point they hurt.
I'm upping my 1 rep max by 20lbs on BP, BS, and DL for the rest if the program.
Posted on 11/17/23 at 8:21 am to Maytheporkbewithyou
I think we are finally getting adjusted to 70s Big volume, at least somewhat. Going to start the second week of programming today (day6-10).
Posted on 11/17/23 at 9:19 am to Tiger_n_Texas
IG post Tree Trunks
I bumped up all the squats by 5#. Felt absolutely great. I also went up 10# on the BB Goodmornings.
Back Squats
5@50%, 55%
2@65%, 70%, 75%, 80%, 82%, 85%, 87%, 90%
10@50%
Barbell Goodmornings
3x5
Torque Tank M4
5x50yds 180#@level 2
I bumped up all the squats by 5#. Felt absolutely great. I also went up 10# on the BB Goodmornings.
Back Squats
5@50%, 55%
2@65%, 70%, 75%, 80%, 82%, 85%, 87%, 90%
10@50%
Barbell Goodmornings
3x5
Torque Tank M4
5x50yds 180#@level 2
This post was edited on 11/17/23 at 9:24 am
Posted on 11/17/23 at 10:15 am to Canuck Tiger
I just finished Day 8. I am loving this program, I’m considering running it back after I finish. Going to take off tomorrow then will have to cram in 4 in a row before leaving town for Thanksgiving
Posted on 11/17/23 at 10:34 pm to EyeOfTheFeTiger
It is really good and we are enjoying it a lot. I’m not even sure wtf the split IS on this program though haha. I think so far it’s been push leg pull push deadlift push but the next workout is pull again not legs so shrug emoji. There is a LOT of 10x10 sets in this bad boy though I do know that.
Posted on 11/18/23 at 1:15 pm to Canuck Tiger
I just finished week 1 of BF2 running 4x a week and then plan on running 70s big a lot while bulking this year. Looks insane in a good way lol, from the looks of it I think it would be one of his best programs for getting huge if run in a surplus.
Plan on running 2-3 times back to back and then sprinkling in some specialization routines when needed.
BF2 is awesome so far, surprisingly manageable volume wise and very fun to run
Plan on running 2-3 times back to back and then sprinkling in some specialization routines when needed.
BF2 is awesome so far, surprisingly manageable volume wise and very fun to run
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