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Started By
Message
re: Pen and Paper Strength App
Posted on 5/10/24 at 8:45 am to Tiger_n_Texas
Posted on 5/10/24 at 8:45 am to Tiger_n_Texas
Hypertrophy W2D3
I can finally see some significant progress being made. I'm noticing it on the auxiliary lifts but still happy to see the gains being made. Today was decent. Bench was OK (not great; not bad). The snatch deadlifts felt great and are my favorite variation of deadlift due to more range of motion and time under tension with a lighter weight. The lat/dip SS provided a SOLID burn. Placing that just before the pushdown/farmers walk/CG bench SS is just mean. My triceps were on fire. I failed the 2nd set of CG bench and had to drop weight to complete the 3rd set. Triceps were just torched by the end.
Hypertrophy W2D4
So far I've completed each PPSA plan I've started. Today however might be my last day on Hypertrophy. I made it thru the squat/chin superset fine. It actually went better than expected. I took the squats slow and steady, hit all reps, and didn't feel like form broke down. Similar on the chins. Took my time and pushed myself to hit as many as possible completely unassisted.
The trouble came on the reverse lunge/row SS. I grabbed the DBs and took my first step backwards. I almost fell over due to the pain in my right quad. I'm not sure what I did exactly as there was no pain during the back squats. I tried doing the reverse lunges as even body weight and it was too painful. I ended up just doing bodyweight forward stationary lunges as the pain was almost non-existent on those. Whatever I pulled, I could even feel it (albeit not painful) when bracing on the single arm rows.
I went ahead and finished out the plan as the rest was arms (zottman curls/shrugs/BB curls). It was a long walk home as I went at a much slower pace. I'll take it easy over the weekend and just focus on walking/stretching/etc. We'll see how Monday goes and take it one day at a time. I don't want to quit the plan, but I also don't want to make it worse.
I can finally see some significant progress being made. I'm noticing it on the auxiliary lifts but still happy to see the gains being made. Today was decent. Bench was OK (not great; not bad). The snatch deadlifts felt great and are my favorite variation of deadlift due to more range of motion and time under tension with a lighter weight. The lat/dip SS provided a SOLID burn. Placing that just before the pushdown/farmers walk/CG bench SS is just mean. My triceps were on fire. I failed the 2nd set of CG bench and had to drop weight to complete the 3rd set. Triceps were just torched by the end.
Hypertrophy W2D4
So far I've completed each PPSA plan I've started. Today however might be my last day on Hypertrophy. I made it thru the squat/chin superset fine. It actually went better than expected. I took the squats slow and steady, hit all reps, and didn't feel like form broke down. Similar on the chins. Took my time and pushed myself to hit as many as possible completely unassisted.
The trouble came on the reverse lunge/row SS. I grabbed the DBs and took my first step backwards. I almost fell over due to the pain in my right quad. I'm not sure what I did exactly as there was no pain during the back squats. I tried doing the reverse lunges as even body weight and it was too painful. I ended up just doing bodyweight forward stationary lunges as the pain was almost non-existent on those. Whatever I pulled, I could even feel it (albeit not painful) when bracing on the single arm rows.
I went ahead and finished out the plan as the rest was arms (zottman curls/shrugs/BB curls). It was a long walk home as I went at a much slower pace. I'll take it easy over the weekend and just focus on walking/stretching/etc. We'll see how Monday goes and take it one day at a time. I don't want to quit the plan, but I also don't want to make it worse.
2
Posted on 5/10/24 at 10:34 am to Tiger_n_Texas
just find alternative that doesnt hurt. i would consider that still finishing the plan
Posted on 5/13/24 at 10:30 am to Tiger_n_Texas
Jose - I think you were correct with the hip flexors. I took it easy over the weekend. Stuck to the normal day to day activities. It's feeling better and surprisingly no pain on deadlifts (even at a rep/weight PR).
Hypertrophy W3D1
I've said it before, but this plan is probably the hardest I've done so far. The rep/weight schemes are no joke. I hit everything as planned, but I had to change up my rests. Most of the time I've been trying to stick to 90s so I could keep the workout time manageable. That 90s has been moving closer to 2-2:30 min now as I need the extra time.
Bench was fine but I had to push myself to hit the last rep or 2.
Deadlifts were HEAVY. I wouldn't necessarily call the first few sets easy, but I didn't struggle on them either. The last 2 sets were both tough and I had to take a quick couple breaths before the very last rep. So far D1 of each week in this plan has resulted in a Deadlift PR for weight/rep combination. Next week is no exception as it will be the first time in a training plan I pull 300+ (single or reps) when not going for a 1RM.
Everything else I seemed to have finally picked the correct weights on. I didn't move up or down on any of them (OHP, rear lats, skullcrushers, pushdowns, or farmers walk). Felt good to not have form break down or the need to reduce the weights after a couple sets.
We'll see how my thigh/hip feels tomorrow as it's the heavy squat day (mid rep front and back squats).
Hypertrophy W3D1
I've said it before, but this plan is probably the hardest I've done so far. The rep/weight schemes are no joke. I hit everything as planned, but I had to change up my rests. Most of the time I've been trying to stick to 90s so I could keep the workout time manageable. That 90s has been moving closer to 2-2:30 min now as I need the extra time.
Bench was fine but I had to push myself to hit the last rep or 2.
Deadlifts were HEAVY. I wouldn't necessarily call the first few sets easy, but I didn't struggle on them either. The last 2 sets were both tough and I had to take a quick couple breaths before the very last rep. So far D1 of each week in this plan has resulted in a Deadlift PR for weight/rep combination. Next week is no exception as it will be the first time in a training plan I pull 300+ (single or reps) when not going for a 1RM.
Everything else I seemed to have finally picked the correct weights on. I didn't move up or down on any of them (OHP, rear lats, skullcrushers, pushdowns, or farmers walk). Felt good to not have form break down or the need to reduce the weights after a couple sets.
We'll see how my thigh/hip feels tomorrow as it's the heavy squat day (mid rep front and back squats).
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