re: Pen and Paper Strength App

Finished up week 3 of Oak Tree (days 11-15). It was a good week with some heavy reps all around. With the exception of day 14 (Thursday), everything was very focused and consisted of just a few lifts (4-5 with cardio portion). Monday's focus was squats and bench. Tuesday was back and arms with pullovers, bent rows, lats, and variety of curls. Wednesday was heavy deadlifts (92.5%), bench, skullcrushers, and shrugs. Thursday was all over the place but it was fairly quick since a lot of it was supersetted and only 3 sets; squats, rows, RDLs, pull-ups, bent rows, variety or curls, and lats. Today was a good push day with a lot of focus on triceps; BB OHP, curl to OHP, OH Tri Ext, and 9 sets of close grip bench.

Looking forward to next week as day 16 starts off with snatch grip deadlifts. These are my favorite version of deadlifts. I feel like they offer more range and require more effort with a lighter weight compared to traditional deadlifts.

Just finished 70s D11. 14 sets of squats and 10 sets of db RDLs. Only 1 more crazy squat day left in the program.

Do y’all look ahead to see what’s coming or just let it be a surprise?

Started Pool Season 1 yesterday (3rd time doing it). Felt good to have some shorter workouts after 2 rounds of Oak Tree and 1 round of strongville.

I feel ya, legs are still sore from Friday 70’s D8….

D9 today 17 sets of bench got tuff. I failed on the last two sets, couldn’t get all the reps.

basic strength training centered around deadlifts, squats, bench, rows, press and basic aux lifts

is you back messed up because it is weak or do you have structural damage?

Structural, already had one surgery. Sounds like No Bueno for me. Thank you for the explanation.

Just bought 70s big, starting it on Saturday. I’m a little anxious to see how it goes on a 400-500 calorie deficit, but protein is sky high and will center carbs around lift days.

after i get over this sickness...gonna go with filling out the hoodie. I will only finish about 3 weeks of db strength but waiting on the replacements for the pieces i broke to come anyways.

so being sick and then moving back more towards barbell work makes sense for me

somethings i learned on DB strength

- RFESS suck and suck way more if you combine them with body weight feet elevated frog pumps before each set to activate the glutes

- high rep goblet squats is more a test of will than strength

- DB pullovers are amazing for shoulder health and will remain in for a while.

-DB strength is basically a leg and arm routine lol and the legs part sucks.

- I want to repeat db strength next time running for 8 weeks. 1st time as laid out, second time using BFR bands on legs and arms the whole time.


- I have said before, but worth repeating...most people should take a break from the barbell and strictly due DBs and Bodyweight work for a month every 6 months minimum.



looking forward to getting back under the barbell for sure. Hopefully back to normal by the weekend.

yea, can always grab a band and use that to make things heavier. really only the rows, bench and squats would require the heavy ones. could use the bands to add tension on the rows and the presses and the squats are high reps anyways so already Hard AF.

quote:

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I have said before, but worth repeating...most people should take a break from the barbell and strictly due DBs and Bodyweight work for a month every 6 months minimum.

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Do you have to quit barbell completely? Or do something like make half your sets goblet squats or DB bench to even things out every now and then?