re: Pen and Paper Strength App

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The sections with blanks, find a weight you can do for the assigned reps. If you do 5 on the first set, but you feel like you could do more, bump the weight up on the next set until it is challenging. Then the next time you have that exercise you will have a reference.

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This

Unless you already know your maxes on those lifts. In that case mutiply your max by 0.9 and make that your training max. From there....use the % listed off that training max number.

I suggest running Grasshopper over and over so long as you can add weight each time you rerun. If you can run it 3 times in a row do it.

Take a week off between each. Then move on to another.