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re: Pen and Paper Strength App
Posted on 11/30/23 at 4:34 pm to EyeOfTheFeTiger
Posted on 11/30/23 at 4:34 pm to EyeOfTheFeTiger
So I did day 9 of 70s Big. I had to pull the plug on the cardio. 17 sets of bench and 10 super sets of push downs and lateral raises. I was in there for 1:15 and couldn’t do the shrugs for the cardio. I definitely feel my bench is getting stronger. Here comes 225!
1
Posted on 12/3/23 at 4:01 am to Aussie111
Just to conclude my Stacked and Jacked review, I highly recomend this to anyone looking for awesome results in a month, but it will kick your arse 10/10.
You will need to sleep, eat and be aware of how it can affect your functioning at work and in your relationships, because you it catches up woth you fast if unchecked and unmanaged.
Getting a inbody scan before Squatober, my BFP was 23% at 118kg and score was 97/100. Scan recently was 20% at 116kg at score 100/100. PT at local gym said he had never seen that before and had a few questions.
Glad I did the program before it got too hot in the home gym over summer, as even at 30c in the final week, it was taking longer each session.
in the final week, the increase of double up of big sets/reps/percentages of deads, bench, squats, BB rows, RDLs and shoulder/arm pumps will leave DOMS like you have never felt before. It felt like I was getting the flu or COVID
I admit, i didn’t finish the final session due to Deadcember on Friday, which felt easy in comparsion at 1 hour and half the sets
I will see you all over there on that thread and back here for my round of Pool season in January
SJ&TH KMA 10/10
You will need to sleep, eat and be aware of how it can affect your functioning at work and in your relationships, because you it catches up woth you fast if unchecked and unmanaged.
Getting a inbody scan before Squatober, my BFP was 23% at 118kg and score was 97/100. Scan recently was 20% at 116kg at score 100/100. PT at local gym said he had never seen that before and had a few questions.
Glad I did the program before it got too hot in the home gym over summer, as even at 30c in the final week, it was taking longer each session.
in the final week, the increase of double up of big sets/reps/percentages of deads, bench, squats, BB rows, RDLs and shoulder/arm pumps will leave DOMS like you have never felt before. It felt like I was getting the flu or COVID
I admit, i didn’t finish the final session due to Deadcember on Friday, which felt easy in comparsion at 1 hour and half the sets
I will see you all over there on that thread and back here for my round of Pool season in January
SJ&TH KMA 10/10
Posted on 12/4/23 at 6:03 am to Aussie111
Missed M/T/TH of Big back billy due to a cold last week. Hit my friday workout and can still barely do stairs. He threw in some high rep sets of squat and I haven't done that those sort of reps besides with warmup weight in a long time. My quads are punishing me.
Friday program:
Superset: Slow strict pullup with snatch grip deadlift. 4 sets of 5 on pullup, 4 sets of 5 @65% of deadlift max.
Squat: 12 @ 60%, 10 @ 65@, 8 @ 70%, 6 @ 75%, 4 @ 82%, 12 @ 62%.
Superset rev grip bento over rows 4 x 10 and heavy alternating db curls 4 x 5.
Cardio: Face pulls 5 x 15 and DB shrugs 5 x 10.
I did not get 12 on my last set of squats. I didn't think much of it until yesterday morning, I almost fell over when I rolled out of bed haha. I'm limping around the office today.
Friday program:
Superset: Slow strict pullup with snatch grip deadlift. 4 sets of 5 on pullup, 4 sets of 5 @65% of deadlift max.
Squat: 12 @ 60%, 10 @ 65@, 8 @ 70%, 6 @ 75%, 4 @ 82%, 12 @ 62%.
Superset rev grip bento over rows 4 x 10 and heavy alternating db curls 4 x 5.
Cardio: Face pulls 5 x 15 and DB shrugs 5 x 10.
I did not get 12 on my last set of squats. I didn't think much of it until yesterday morning, I almost fell over when I rolled out of bed haha. I'm limping around the office today.
Posted on 12/4/23 at 9:18 am to JL
Last week of BBB. Trying to decide between 70s Big next or kick it up a notch and go with one of the 5 day programs like stacked and jacked. Committing to the bulk for one more month so want to finish strong. I work shift work so recovery on the 5 day would be tough but willing to try
This post was edited on 12/4/23 at 9:20 am
Posted on 12/4/23 at 10:05 am to cfish140
if you are committed to the bulk for another month...choose 1 of the 3
stacked and jacked and turning heads
welcome to strongville
periodic table of thickness
if you really want 5 day...go brickhouse
my suggestion is Stacked and Jacked or strongville for overall bulk.
stacked and jacked and turning heads
welcome to strongville
periodic table of thickness
if you really want 5 day...go brickhouse
my suggestion is Stacked and Jacked or strongville for overall bulk.
Posted on 12/4/23 at 11:50 am to lsu777
I’ll check them out, thanks 
Posted on 12/4/23 at 11:55 am to cfish140
mullet is good too but stacked & jacked or strongville is way to go imo.
strongville will have lots of carries, S&J will not. if you dont have room to do farmers walks go with S&J.
i really think im gonna start grasshopper tonight. pushing straight intensity the last 8 weeks has me feeling pretty beat up. feel like i need a break from it.
strongville will have lots of carries, S&J will not. if you dont have room to do farmers walks go with S&J.
i really think im gonna start grasshopper tonight. pushing straight intensity the last 8 weeks has me feeling pretty beat up. feel like i need a break from it.
Posted on 12/4/23 at 12:53 pm to lsu777
Mullet was my first PPSA back in July and I loved it. I’m not the biggest fan of Carries every day, I go to the anytime in Dutchtown and it stays pretty packed people always get in the way. Will most likely roll with stacked and jacked
Posted on 12/4/23 at 7:04 pm to lsu777
Finished day 14 of BF2 today, really enjoying this program. Running it 4x a week and that seems to be the sweet spot for me for benching, 5x beats my shoulders up.
Benching is feeling solid and upper body is looking full, even on a cut. There’s a lot of back, shoulder, and arm work along with all the benching, so I’m feeling great.
Still eyeing 70s big next.
Benching is feeling solid and upper body is looking full, even on a cut. There’s a lot of back, shoulder, and arm work along with all the benching, so I’m feeling great.
Still eyeing 70s big next.
Posted on 12/4/23 at 10:14 pm to Norle19
W2d3 of strongville done. Just loving it this time around shoulders feel solid , last winter I had a bum shoulder
Posted on 12/4/23 at 10:38 pm to lofty
That’s awesome, those Carries help my shoulders
I started young grasshopper tonight. My god what a refreshing change of pace. Don’t get me wrong I love a good linear progression combined with rpt but man it gets exhausting going in and trying to smash the log book everytime. Especially on dips and db rows now that I’m doing 125s pretty easy. Hard AF on a cut too, not that I have been overly strict the last week.
Really enjoyed it. Gonna have to add some weight to the pushups though, cause even last set doing all diamonds and wearing blood flow restriction bands, still was able to smash 40 without issue.
Gonna run this 8 weeks as kind of a cruise but still pushing weight trying to set velocity PRs then I’ll decide if I want to stay ppsa or push intensity for 6-8 weeks again.
I started young grasshopper tonight. My god what a refreshing change of pace. Don’t get me wrong I love a good linear progression combined with rpt but man it gets exhausting going in and trying to smash the log book everytime. Especially on dips and db rows now that I’m doing 125s pretty easy. Hard AF on a cut too, not that I have been overly strict the last week.
Really enjoyed it. Gonna have to add some weight to the pushups though, cause even last set doing all diamonds and wearing blood flow restriction bands, still was able to smash 40 without issue.
Gonna run this 8 weeks as kind of a cruise but still pushing weight trying to set velocity PRs then I’ll decide if I want to stay ppsa or push intensity for 6-8 weeks again.
This post was edited on 12/4/23 at 10:40 pm
Posted on 12/6/23 at 9:23 pm to BigPerm30
Holy frick, Day 17 is a MFer. 100 barbell squats then lunges and shrugs
Posted on 12/6/23 at 9:51 pm to EyeOfTheFeTiger
Christmas bench soul suckers. FML
Posted on 12/7/23 at 7:48 am to FieldEngineer
finished up W1d2 of grasshopper last night.
been having a little mobility issues in my shoulders suddenly about 2 weeks ago...and last night on chins(first time doing them in about 6 months) at the bottom of the dead hang shoulder started killing me on first rep, went away and i finished all the sets, close grip but noticed on the skull crushers it was hurting more, was killing me in my sleep last night if i moved wrong way or rolled to that side and it would wake me up.
ill do a bunch of rehab/prehab and see if i cant get it right. Should be able to carry on the program though.
been having a little mobility issues in my shoulders suddenly about 2 weeks ago...and last night on chins(first time doing them in about 6 months) at the bottom of the dead hang shoulder started killing me on first rep, went away and i finished all the sets, close grip but noticed on the skull crushers it was hurting more, was killing me in my sleep last night if i moved wrong way or rolled to that side and it would wake me up.
ill do a bunch of rehab/prehab and see if i cant get it right. Should be able to carry on the program though.
Posted on 12/7/23 at 6:05 pm to EyeOfTheFeTiger
quote:
Holy frick, Day 17 is a MFer. 100 barbell squats then lunges and shrugs
I’m on day 12 which wasn’t bad. On day 10 there were 14 sets of moderately heavy back squats and I was zapped. My Heart Rate got to 175 in the last set.
Posted on 12/7/23 at 7:14 pm to BigPerm30
Just knocked Day 16 out today. So much benching and triceps haha. My lower back is still sore from deadlifting day 15 too…
Posted on 12/7/23 at 7:47 pm to Canuck Tiger
Looking forward to that. I’m on a little cut too so this shite is tough.
Posted on 12/7/23 at 8:30 pm to BigPerm30
Hey perm, since you getting the dbs and bench….got a challenge for you…do the db strength program and if you want and extra challenge….add in bfr bands on the legs and arms 
Tell you what, if you do the bfr version I’ll even do it with ball and follow along
Tell you what, if you do the bfr version I’ll even do it with ball and follow along
Posted on 12/7/23 at 8:44 pm to lsu777
I don’t even know what bfr is. The bench and weights are for my boys but I’m sure I’ll sneak in to use them from time to time.
After I finish this program, I’m going to do this type of training 2 to 3 days and week and CrossFit the remainder of the week.
After I finish this program, I’m going to do this type of training 2 to 3 days and week and CrossFit the remainder of the week.
Posted on 12/7/23 at 9:55 pm to BigPerm30
Bfr is blood flow restriction, retarded arse pumps lol
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