re: Pen and Paper Strength App

Can someone suggest a program for me? I’ve been doing CrossFit for about 10 years. I have access to the CrossFit gym as far as equipment. I don’t want to be heavy on the benching because it bothers my shoulder. I’d like anything else. I want to add raw strength primarily. I’m not worried about a certain aesthetic.

Christmas Big Bench
W3D5

This was a LONG workout. Even with cutting the rests to 2 min, it still took me 1:45. Just so many reps and sets.

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Canuck Tiger

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You weren't kidding about today being rough. Definitely a 10 on Aussie's Kicked My arse scale. Looking at my Galaxy Watch 6, it shows today was 1029 calories; most sessions of this plan have been in the 800-830 range. Whether or not the numbers are accurate isn't the point, just that comparing today to the last several weeks shows it was way more intense.

Bench - 8x8@70%
Bent Row - 8x16 I may have done 9 sets by losing count; dropped 10# last 3 sets.
Skullcrushers - Low rep heavy weight
Pushdowns and bumper plate grip holds for cardio

Good to see the KMA scale being used

W2D1 to D4 Stacked and Jacked in the books 4 days straight due last week due to traveling the weekend before and have a work Christmas party on Friday*

So many compounds and accessories = KMA rating 8.9/10

Walking every day 10000 steps and sleeping like a log has been important to recovery from day to day

Still at a slight cal deficit, but maintaining daily WPI protein banana and berry smoothies, 2 x 20g protein yogurt and a NoWay Collegian Hot Chocolate before bed.
This keeps me not only sleeping well, but also avoids waking up in hunger.

In comparison to W1, I took my time to rest between sets mainly to get my heart down as much as possible

Garmin Fenix 6 data:

All sessions, give or take around 50 sets

D1: As always, the warm up is on point. ’Stacked’ section, which alike other sections is repeated later on D3, the compounds are brutal.
Highly recommend getting a barbell jack.
Jacked section was shoulder and chest focus and again left me humbled.
Cardio was arms and shoulders massive pump that had me sounding like Arnold on the 19th and 20th reps

1h42m. 930 cals

D2’s (and D4) stacked section is becoming my favorite, mainly due to the compound is a squat, and I can do them all day and at any stage because of Squatober.
Over all, jacked and cardio sections were a great lat and arm pump.

1h38m. 971 cals

D3: As mentioned stacked section is same as D1, but Jacked section is different and a hell of a challenge for chest, but mainly and shoulders, that had me reaching for the lighter DBs typically utilised for my wife’s Les Mills classes

1h51m. 1046 cals

D4: Thought I would do this on Saturday due to needing a recovery day, but went for a 6klm recovery walk after work and got warmed enough to want to do some squats again and with that mentality I finished the session
1h11m.

1001 cals.

*I will never skip a rest/recover Wednesday intentionally, as I know how important they are.

All I can say is my wife is a patient woman and I now have noticeable veins in my arms and shoulders

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We are loving 70s big; heavy arse (5 rep sets) weighted chin/db row, bb row/Yates row supersets today had us grunting like silverbacks

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I bet you are weakling. I know I lifted heavier things than you when I was big. I am injured now so not anymore but I used to. But snorting when you are puny and weak is degrading to the people are strong.

Day 13 BF2

Big 3 Strength

Tweaked my lower back on my last freaking squat rep.

I still got my 5 sets of bench press in.

Said frick it and got 4 sets of deadlifts in before it really started bothering me.

Guess I'll just get some steps in and stretch my back for a few days.

That’s sucks, take it easy for a few days

Day 10 BF2 done. Big 3, everything felt good today. Had extra time today since I’m on vacation all week.

Going to hit D11 tomorrow before we go out of town for the rest of the week.

I read your first post. The new 70's Big might work for you. A lot of guys here run Silverback.

Christmas Big Bench
W4D1

The home stretch started off with some serious burn. From W1D1 to now, I'm up 20# on rows, 15# on DB pullovers, 10# on DB lats, 5# on DB rear lats, 20# on pushdowns, and 5# on zotman curls.

While today was tough and burned a good bit, the last sets of rear lats and zotmans made my arms feel like they were going to fall off.

This has been a great plan after splitting it up some and adding leg days. After Squatober, the 2 days/week of minimal squats just wasn't scratching the itch for leg work. Im doing D1,D2,Tree Trunks,D3,Tree Trunks(+5#),D4,D5,Thick Thigh Thursday, repeat and bump weight on leg days.

I plan on finishing this layout with Thick Thigh Thursday on 11/28. Then I'll use the Squatober Day 29 and 30 format to test bench on 11/30 before Deadcember.

just dont rush the weight on, leave some in the tank and make sure you warm up really well, especially those shoulders. broomstick dislocates are gonna be your best friend.

Did W1D1 of the Big 70s. I really enjoyed it. It took me a solid hour. I hit the bench harder than I have in years. My shoulder feels good. Hopefully I can keep the momentum.