re: Pen and Paper Strength App

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anyone doing Benchuary?

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I’m running filling out the hoodie this month. Then doing Benchuary!

Week 1 of Return of Dr Jacked. Had to skip day 3 New Year’s Day, I didn’t want to mess up the rotation so I ended up doing days 3 and 4 in one workout yesterday. Really wasn’t as bad as I was expecting. Was essentially an hour and a half of legs-back-bis

Completed Deadcember on 12/31, but wasn't happy with the PR results. I was at a different gym (it's decent, but very poor for barball training) and it was extremely cold (12 degrees; wind chill -1). Completed one of Aaron's DB IG post on 1/2. Then tested my 1RM on all 3 lifts 1/5 when I got back home.

Hit 380 on deadlift which was the TM I was using (30# increase over last year). Hit 245 on bench (20# increase) and 325 on squat (10# increase since Squatober). Overall a combined 1RM of 950#. Very pleased since it was exactly 2 years since I started lifting.

After seeing Arm Farm always mentioned on here, I started it yesterday. I'm sure testing my 1RM Sunday is playing a part, but 2 days in my arms are heavy! 175 reps of various curls and 132 reps of presses just on W1D1?!? Most of the PPSA plans I have completed so far were built around the big 3 compound lifts and arms felts more like an afterthought or secondary goal. Even with DB Strength, the focus was full body and not arms specifically. Previewing the plan, I've done all these lifts before (and most likely at the same reps), but never in the volume and combinations written. I have a feeling this will be a fun one before Benchuary.

w1D3 of FOTH is a longer one for sure

you have 3 sets of squats, then 7 sets of bench, then later another 4 sets of cgbp and with the cgbp being supersetted with overhead tricep ext, almost have to take the full rest break at a minimum. then the cardio is 5 sets so it adds up quickly, especially when it starts burning pretty good.

Week and a half into Big Back Billy, i think my 3rd time to run it in a year. Billy Backarms is killer! Love this program.

Running dumbbell strength with my 14 year old. Through week 1 never run it before

Like it, lots of supersets with high reps so you feel it for sure. Good change of pace from barbell centric programs been running past 5-6 months

Fun to work out with my boy

Cheers

Db strength is really tough, much tougher than people realize. Good thing is it’s easily adjusted where you can add a little volume at a time for a newer lifter and it can really prepare them to be ready to start linear progression with the barbell. It’s one of my favorite programs but it can be a bitch from overall volume standpoint if you do as programmed. Feel it for sure

I finishing up filling out the hoodie week 2 today. Only thing I can do it the reverse curls and I have to sub ez bar curls for barbell curls as those kill my forearms.

Yea I ran the half yesterday and planned to take today off but knocked out a workout cause I figured it might be a few days.

Return of Dr Jacked is in the books. The freeze pushed me back a week so knocked it out in 5 weeks. Great program. Biggest difference between this one and the original is no Carries in this one, they had a ton in the first one. Also, this one had dedicated leg days which I loved, and a lot of back. I’d say the first one had more chest. Both great and not to harsh for a 5 day plan.

Decided to get back to the program that started it all for me on Monday. THE MULLET. Just a solid full body program.