re: Pen and Paper Strength App

wrapped up week 3 of filling out the hoodie last night.

decided im going to repeat the program then filling out the hoodie 2 after until i leave for maui in late april

starting in may will go pool season 1 & 2. Arm Farm remastered then original arm farm.

then some form of squatober prep(maybe one of the glute programs), squatober, lets get peachy, house of the rising buns, stongville then back to mainly upper body.

i need to finish adding as much mass as possible during this slow cut until end of august, then i need to get my arse to grow, literally. my hamstrings are huge, my arse looks like fricking hank hill and honestly im tired of my wife making fun of me and my pants being saggy in the arse, tight as frick in the legs.

and i swear if i hear my wife say one more word about my no arse at all, im gonna lose my shite

yes im a little sensitive.

Dumbbell Strength W3D3

Knocked this one out Thursday morning. Overall it wasn't too bad. However, by the time I got to the close grip pushups, arms were dead. Pushed to hit all 10 on set 3, but failed at 8 on set 4. Everything else went according to plan.

Dumbbell Strength W3D4

Finished this one up yesterday. Then proceeded to drive to Ft Worth and back. Between all the rows and then 10hrs in a car, my back is stiff as hell. Plan on spending today and tomorrow trying to loosen it up some.

1 week left on this one and then I think I'm doing Benchamin Franklin 1 and 2. I have a hard time picking plans since I don't know how to tell the actual goals of the plans (ie strength gain vs muscle growth). I know I tend to like 4-5 days per week, max 90 min, and the big 3 for barbell. This week of Dumbbell Strength was probably the most volume I can fit in a workout during the school year. Any suggestions on plans to run or how to decipher the goals of a plan?

Big bench W4d3 today had 90%s. Did 3 sets of 2 at 290 then amrap’d last set. Got 4 reps and failed on the 5th. That was a PR for a single rep even (haven’t maxed out in forever). I’m gonna smash 3 plates bench when we max out at the end of this.

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What’s your goals outside of you like the big 3and max 90min?

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Not really sure. Mainly just general fitness and lowering BF%. Always assumed I needed to build muscle mass to help burn more calories. I know most of that is diet related so I'm working on that (always seems to be a work in progress...).

As far as lifting goes, my 1RMs are 225 bench, 305 squat, and 350 dead. I'm not trying to lift the most weight or compete in anything. Just want to feel more comfortable with myself. I did have a bulging disc a few years back. Dropping weight and lifting seems to have helped tremendously. So I suppose I'd want to try and future proof knees, elbows, joints, etc and continue to strengthen lower back.

Browsing through PS2. Looks like he kicks the leg days up a notch. Instead of just squats he adds lunges and wall sits, yeesh

FOtH w4d1 complete. Wore the blood flow restriction bands for the make the sleeves fit tight section and Jesus what a pump. Kept them on for cardio too and traps were hurting they were so pumped. Love this program

pulldown for chins

rows for any other row variation

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Sounds like pool season 1&2 would suite your needs well, hypertrophy too.

Also filling out the hoodie 1&2 and arm farm but they lack traditional deads most weeks.

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Thanks for the suggestions. I have PS1 and 2 from last year when I ran them. I also have Hoodie 1, but haven't ran it yet. I have time for 3 programs before I leave for a 2.5 week trip to Europe. I think I'm going to stick with Benchamin 1 and 2 (with some IG squat/deadlift plans thrown in on Wednesdays), followed by Hypertrophy. Then PS1 and 2 when I get back from Europe. I'll probably follow that up with DB Strength again before Squatober prep.

BF1, BF2, Hypertrophy, Vacation, PS1, PS2, DB Strength, Squatober Prep, Squatober

That'll get me thru October and I'll have a better idea what to run in Nov while I wait for Deadcember.

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Clean the House

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What do you know about this plan? I've only seen it mentioned here.