re: Pen and Paper Strength App

Finished up Big Bench for Christmas today. AMRAP’d 78% for 10 instead of doing the last 2 sets of 5. Going to rest tomorrow, max out Thursday, then start a new program. Something 4 day I think.

Dumbbell Strength W4D2

Last day of goblet squats... happy to have those finished and off the plan for a bit. Got everything completed (with mostly good form). I messed up and did a set of RDLs instead of shrugs. I also lowered the weight on a couple lifts to maintain form.

Ready for this one to be over and to get back to light DB accessory work. 2 days left!

its awesome

i like to keep doing the face pulls or band pull aparts with the 2nd exercise in the torso thickening protocol too just for more upper back work.

so like on w1d1, i would do the first superset of bench and face pull then when i get to seated db press...i superset that with facepulls also


on day 2, i like to do the same thing with the pullovers just with lighter weight, i do this just to open up the torso more, almost like a weighted stretch


day3..i do the face pulls with the 2nd exercise too which is bench

only time i dont is when snatch grip deads are called for by themselves. that shite wrecks me



week 2- day1 continue the facepulls. day 2 add the upright rows in with the bent over rows, day 3 add the facepulls, day 4 add bodyweight chins to the heavy pullovers




i would do hoodie as written but if you want to do it again, add those in and then do the make the sleeves fit tight using BFR bands.

Dumbbell Strength W4D3

Today went well, but I'm glad it's over. My motivation this week has been the fact that I know Friday is the end of this plan. So it's just been counting down and pushing to the finish. Everything was completed as expected. Worst of it today were the RFESS sets of 12 and the CG pushups (followed closely by the front raises).

1 day left!

i hated the goblet squats by the end. i shouldnt have but i did

Did hoodie W1D3 just now. Threw in 2 extra sets of squats and face pulls to get some extra legs. My arms are just the perfect length where the barbell catches my nuts on BB shrugs. Not a fan.

W1D2 of PS2 got my back sore. First time in awhile I’ve been sore. 8 sets traditional deads followed by a superset of snatch grip deads and weighted chins. Good stuff

Dumbbell Strength W4D4

This one is in the books. Didn't feel 100% this morning so I went a touch lighter than planned on a few sets. Got everything completed. Loved finishing this off with the heavy OH Farmers Carry.

This was probably the toughest PPSA I've done so far (Let's Get Peachy is a close second). I learned my right side (arm and leg) aren't quite as strong as my left side. I noticed both stability issues and quicker fatigue on that side.

I also noticed decent progress over these 4 weeks. The first week and a half, I was struggling with grip issues. I haven't noticed those issues for a week or 2. Even though the plan is all fill-in-the-blank, it forces you to increase weight as reps moved up and down each week. I plan on running this one again around late summer. For now, I'm happy to move back to the barbell and LOWER rep sets. So many lifts/accessories at 15-30 reps...

I REALLY ended up liking the OH farmers carries. What would these be good substitutes for? I was thinking maybe shrugs and traditional farmers carries.

Next up: Benchamin Franklin 1 with IG squat/deadlift plans on Wednesdays (BACKside Built, Strong Thick THIGHS, Thick Thigh Thursday, Tree Trunks).

IG post Decent Day

Squat
3x5@60%
3x4@70%
3x3@78%

Bench
3x6@60%
3x5@70%
3x4@78%

Deadlift
3x5@60%
3x4@70%
3x3@78%

SS
Overhead Press 3x15
Bent Row 3x15

SS
Skullcrushers 3x20
BB Curls 3x20

After a month off barbell, I jumped into the deep end today. Definitely some rust here and there. I'd say how I did in order of best to worse is: Bench, Deadlift, Squat. For the accessories, I completely missed the weight on OHP. I was planning on using the same weight for rows and OHP, that was a huge mistake. Rows have gotten much better when compared to OHP. First set of OHP had me spent and caused me to fail the last rep on sets 2 and 3 (even after dropping weight). I started more conservatively for the skullcrushers and curls. That was the right decision; the 20 reps burned but form didn't suffer. Overall this was a long workout with 33 working sets (39 if you break up the supersets).