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re: Pen and Paper Strength App
Posted on 1/24/24 at 10:05 am to cfish140
Posted on 1/24/24 at 10:05 am to cfish140
quote:
Welp went back to doing a regular bro split for 2-3 weeks after doing PPSA for 6 months straight and lost all motivation.
I did PPSA for 13 months straight, then took too much time away from the gym in December. It's incredible how quickly you can break a habit. Running a simple 5x5 LP for a bit, with some accessory work that I've been wanting to do.
Posted on 1/24/24 at 2:41 pm to FieldEngineer
I didn't want to make a thread on this. But what do yall use for recovery/soreness?
I have not been this sore from leg days in way too long. These massive leg days in 70s strong are leaving me walking like a cripple for 3-4 days.
I have not been this sore from leg days in way too long. These massive leg days in 70s strong are leaving me walking like a cripple for 3-4 days.
Posted on 1/24/24 at 2:57 pm to jose
of course sleep and nutrition
but i do like to hot water with salt or just my hot tub and soak and rub them with the lacrosse ball.
foam roll for my lower back
but biggest thing for me that has helped as i have gotten older is the marc pro. i use it after i shower while laying in bed or if its an off day on the body parts most sore or that i just worked for like 15 min
i originally got it for my kids and sports for recovery. but i end up using it as much as them
but i do like to hot water with salt or just my hot tub and soak and rub them with the lacrosse ball.
foam roll for my lower back
but biggest thing for me that has helped as i have gotten older is the marc pro. i use it after i shower while laying in bed or if its an off day on the body parts most sore or that i just worked for like 15 min
i originally got it for my kids and sports for recovery. but i end up using it as much as them
Posted on 1/24/24 at 3:09 pm to lsu777
ok help me out here guys...looking to start back barbell training...a little this week but mainly starting sunday as im still getting over whatever i had
in a cut so dont want to over do it....thinking between these three...goals of course are aesthetics
option 1- pump city- 4 days a week. push, pull, leg, push repeating day 1, would run this 8 weeks
option 2- filling out the hoodie, running it twice for 8 weeks total
option 3- pool season 1- run for 8 weeks
i would follow with arm farm or 21 to party if im really run deep in caloric deficit at that point.
leaning towards pump city or filling out the hoodie and really more towards filling out the hoodie.
what yall think?
in a cut so dont want to over do it....thinking between these three...goals of course are aesthetics
option 1- pump city- 4 days a week. push, pull, leg, push repeating day 1, would run this 8 weeks
option 2- filling out the hoodie, running it twice for 8 weeks total
option 3- pool season 1- run for 8 weeks
i would follow with arm farm or 21 to party if im really run deep in caloric deficit at that point.
leaning towards pump city or filling out the hoodie and really more towards filling out the hoodie.
what yall think?
Posted on 1/24/24 at 6:19 pm to jose
70s D11 just finished the 14 sets of squats. I’m going to feel this one for a while.
Posted on 1/24/24 at 7:15 pm to LSUSports247
I’m still feeling it! At least today’s back workout was easier.
Posted on 1/24/24 at 8:36 pm to jose
Steam and theragun every workout. I also try to do stairs to my office (30 flights) most mornings then stretch every morning at my desk to keep loose.
This post was edited on 1/25/24 at 5:13 am
Posted on 1/25/24 at 3:48 pm to Tiger_n_Texas
Wrapping up week 4 of Oak Tree. Days 16-19 are complete and I'll hit Day 20 tomorrow morning.
This week has been a little up and down. I loved the snatch grip deadlifts on day 16. There is just something about getting low and grabbing the bar wide that feels better than the traditional stance.
Day 17 was mainly back squat and bench. 8 sets each with a mix of 60%-80% and 3-4 reps for squat and 4-5 reps for bench.
Yesterday (Day 18) was definitely not a workout I enjoyed. I'm still not quite there with chins and pullup. Yesterday had both in addition to rear lats and high volume shrugs.
Day 19 today was a long one. Took me right at 90 min as opposed to the 60-75 the rest of the day has taken. Today's focus was deadlifts. It was 10 sets, 30 total reps. Started with 5@60% and worked to 1@90% for the first 5 sets. Then I got to start all over again with a slightly higher %, yay! The second group started with 5@65% and ended with 1@92.5%. After the deadlifts, the high rep-low weight bench presses felt easy.
Tomorrow doesn't look too bad at the beginning. I suspect the BB 21s and high rep rear lats (10, 20, 30reps) at the end will burn like hell though.
This week has been a little up and down. I loved the snatch grip deadlifts on day 16. There is just something about getting low and grabbing the bar wide that feels better than the traditional stance.
Day 17 was mainly back squat and bench. 8 sets each with a mix of 60%-80% and 3-4 reps for squat and 4-5 reps for bench.
Yesterday (Day 18) was definitely not a workout I enjoyed. I'm still not quite there with chins and pullup. Yesterday had both in addition to rear lats and high volume shrugs.
Day 19 today was a long one. Took me right at 90 min as opposed to the 60-75 the rest of the day has taken. Today's focus was deadlifts. It was 10 sets, 30 total reps. Started with 5@60% and worked to 1@90% for the first 5 sets. Then I got to start all over again with a slightly higher %, yay! The second group started with 5@65% and ended with 1@92.5%. After the deadlifts, the high rep-low weight bench presses felt easy.
Tomorrow doesn't look too bad at the beginning. I suspect the BB 21s and high rep rear lats (10, 20, 30reps) at the end will burn like hell though.
Posted on 1/26/24 at 10:55 am to Tiger_n_Texas
W1D4 of pool season “big pump Friday” was a bitch. 20 reps sets of bench super setted with BB rows. And ends on 200 reps of DB shrugs
Posted on 1/26/24 at 4:29 pm to cfish140
Did it yesterday, thought bench was gonna be too light at 45%, 50%, and 55%, but by the last to sets I was feeling it pretty good
Posted on 1/26/24 at 5:02 pm to Tiger_n_Texas
Finished my second run through of Oak Tree this morning.
Front squats weren't bad at all. I increased weight on each set of BB RDLs. They were heavy but felt great. By the 4th set (12 reps) of the DB Pullovers, I was starting to hurt. Those last few reps were rough. The rows weren't bad, but the last set of BB 21s and rear lats (30 reps) sucked. It was somewhat amusing trying to get my jacket and backpack on afterwards.
Per several recommendations, I'm going to take a month off of barbell. Planning on starting Dumbbell Strength next week. I'll run it M,T,Th,F and throw in a sandbag workout on W.
I stumbled across a website called DareBee that has several community workouts published for all sorts of different goals. I plan on running some of their full body sandbag workouts on Wednesdays. It'll be a nice change of pace to have an outdoor workout once a week. Ruck to the nearby park, workout, and ruck back.
Front squats weren't bad at all. I increased weight on each set of BB RDLs. They were heavy but felt great. By the 4th set (12 reps) of the DB Pullovers, I was starting to hurt. Those last few reps were rough. The rows weren't bad, but the last set of BB 21s and rear lats (30 reps) sucked. It was somewhat amusing trying to get my jacket and backpack on afterwards.
Per several recommendations, I'm going to take a month off of barbell. Planning on starting Dumbbell Strength next week. I'll run it M,T,Th,F and throw in a sandbag workout on W.
I stumbled across a website called DareBee that has several community workouts published for all sorts of different goals. I plan on running some of their full body sandbag workouts on Wednesdays. It'll be a nice change of pace to have an outdoor workout once a week. Ruck to the nearby park, workout, and ruck back.
Posted on 1/29/24 at 9:21 am to Tiger_n_Texas
Dumbbell Strength W1D1
Today was more intense that I was expecting. I'm not sure what caused this, but I almost completely lost grip strength in my left hand during the RDLs in SS2. Ended up using a strap on my left hand just to complete the last set.
Besides the grip strength issue with my left hand, the high rep skullcrushers and seated DB OHP were a little dicey on the last sets.
I enjoyed the RFESS, bench, and carries. While I didn't struggle with the goblet squats, they burned like crazy using a heavy weight for 15 rep sets.
This plan seems like it's going to be a great one to help with balance and control.
Today was more intense that I was expecting. I'm not sure what caused this, but I almost completely lost grip strength in my left hand during the RDLs in SS2. Ended up using a strap on my left hand just to complete the last set.
Besides the grip strength issue with my left hand, the high rep skullcrushers and seated DB OHP were a little dicey on the last sets.
I enjoyed the RFESS, bench, and carries. While I didn't struggle with the goblet squats, they burned like crazy using a heavy weight for 15 rep sets.
This plan seems like it's going to be a great one to help with balance and control.
Posted on 1/29/24 at 9:26 am to Tiger_n_Texas
I really liked DB Strength. It definitely puts it on you.
Posted on 1/29/24 at 10:15 am to OysterPoBoy
Started Strongville today, just from the first staircase run with squats, I can tell this is going to be a rough 4 weeks.
Posted on 1/29/24 at 10:17 am to Tiger_n_Texas
Have you ever used Fat Gripz?
I highly recommend them for everybody, all of the time for dumbbell work, as well as certain barbell lifts at times.
Odds are this program just highlighted a weak point and your grip strength/endurance will adapt so quickly you won't notice it by next week. I think anybody doing something like DB strength should use Fat Gripz or any brand of that kind of device, many companies make 'em, you'll see a huge benefit.
I highly recommend them for everybody, all of the time for dumbbell work, as well as certain barbell lifts at times.
Odds are this program just highlighted a weak point and your grip strength/endurance will adapt so quickly you won't notice it by next week. I think anybody doing something like DB strength should use Fat Gripz or any brand of that kind of device, many companies make 'em, you'll see a huge benefit.
Posted on 1/29/24 at 11:06 am to Tiger_n_Texas
db strength is way harder than people think and is a great plan to even out any imbalances, work on movement quality and aesthetics. I think you are really gonna like it.
Posted on 1/29/24 at 11:28 am to burgeman
strongville is a great plan but will put it on you. make sure your recovery is on point.
I started filling out the hoodie last night. Added hip thrust at the start as im trying to create some semblance of an arse instead of being all hamstrings. Of course this morning, im only sore in the hamstrings
i love Filling out the hoodie though. get great pumps from it. Im doing the fill the sleeves and cardio section with BFR. couldnt even straighten my arms by the time i was done with the pushdowns.
I started filling out the hoodie last night. Added hip thrust at the start as im trying to create some semblance of an arse instead of being all hamstrings. Of course this morning, im only sore in the hamstrings
i love Filling out the hoodie though. get great pumps from it. Im doing the fill the sleeves and cardio section with BFR. couldnt even straighten my arms by the time i was done with the pushdowns.
Posted on 1/29/24 at 1:06 pm to lsu777
Day 14 70s big. Full body one today. Lots of RFESS and lunges. I'll be feeling this one.
Day 17 on Thursday is looking like a miserable leg day
Day 17 on Thursday is looking like a miserable leg day
Posted on 1/29/24 at 1:35 pm to lsu777
quote:
db strength
Just Finished Pool Season 1 this weekend Fantastic Program. Highly considering DB Strength since my go to non program is a simple DB workout by Funk Roberts that I use to stay moving.
60 minute workouts? Do I have to do Split Squats every day? If so will I finally grow a butt and have buns of steel after completing it
My shoulder is a little sore after the Pool Season Week 4 bench press day so thinking about getting out from under the barbell for a month.
This post was edited on 1/29/24 at 1:39 pm
Posted on 1/30/24 at 8:47 am to Trailer Trash
quote:
Trailer Trash
RFESS are 2 days/week, RDLs are 3 days/week, Goblet Squats 2 days/week, and Lunges 2 days/week. I think your arse/thighs will be fine.
Workouts are ~20-25 sets total. If you are fairly quick and keep it to 90s rests between sets you can probably do it in an hour. I'm only 2 days in, but it's taking me about 1:15.
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