re: Pen and Paper Strength App

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Samso

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I wrapped up Benchuary this morning and plan on starting Garlic Milkshake Monday. In previewing, it looks like each day is 15-18 working sets. Also, there are some high weight %'s planned. Plans ends with deadlift@85%, back squat@97%, bench press@97%, and sumo deadlift@88%. It also has (don't dare make eye contact with anyone while doing them) BB hip thrusts.

quote:

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I wrapped up Benchuary this morning and plan on starting Garlic Milkshake Monday. In previewing, it looks like each day is 15-18 working sets. Also, there are some high weight %'s planned. Plans ends with deadlift@85%, back squat@97%, bench press@97%, and sumo deadlift@88%. It also has (don't dare make eye contact with anyone while doing them) BB hip thrusts

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I saw the BB hip thrusts as well. I was thinking of subbing with the hip thrusts machine at my gym.

I needed a filler workout to finish out the week. Since it's getting close to Easter, I ran JACKED Bunny. I've been focusing on bench since the beginning of February and neglected squat and deadlifts. It made today's workout LONG. I had to leave the gym before the cardio SS due to time; completed cardio at home.

SS1
Bench Press 4x10 (60-65%)
DB Farmers Walk 4x40yds

Back Squat 5x5 (70-80%)

SS2
Pull-Ups 4x2-5
Snatch Grip Deadlift 4x7 (50-55%)

SS3
Standing BB OHP 4x8
DB Overhead Farmers Walk 4x40yds

Cardio (SS)
Bench Dips 4xAMRAP
BB Burl 4x20

Ran 70s Big late 2024. That was a whale, if you're into hypertrophy and a shitload of volume on compound movements.

Finished Fillin' Out The Hoodie Pt 2 in early April. The leg work is only on Wednesdays and is 5 sets of squats - that's it, so I decided to run Squatober 2024 directly after. Today is day 10, and I feel pretty good outside of a biting right hip.

Not sure what I want to run after, looking for recommendations. Pool Season 2 is at the top of my list, for obvious reasons.

Wrapped up the first 2 weeks of Garlic Milkshake. So far all 6 days have been right at 75-90 min for 15-18 working sets; that includes warm-up stretching/light sets, setup, workout, and clean-up. I was a little unsure about moving down to a 3 day/week plan, but this one packs more of a punch than I anticipated. All days have the same general layout; primary lift, secondary lift, 2 lift SS, then 3/4 lift SS. The 'Strong Blend' portion of the workout is arm/shoulder focused and (most days) leaves an insane pump.

There's a few of the SS combinations that I still need to workout the correct weights on. An example would be the pull-ups and high rep DB RDL combination. I've heard/read several times that if you aren't using straps on RDLs, then you're not going heavy enough; grip strength shouldn't be the limiting factor on them. Well going that heavy on RDLs leaves my grip and forearm dead. Even after the rest period, the next set of pull-ups afterwards was a struggle (and each subsequent set just got worse). I need to find the right balance where I can hit the pull-up reps completely while not decreasing the RDLs to just going thru the motion.

I’m in week 2 of garlic milkshake (this is my second p&p program). So far I would say I prefer PS2 to this one. I suck at Bulgarian splits and some of the supersets require too much logistics to execute efficiently - especially if you work out in a busy gym.

But will definitely keep going. Maybe my attitude will change as I get used to the exercises.

Looks like he is running a deal today and Hypertrophy is only $20.

I think I'm gonna pick it up. I'm finishing up PS2 again this week. Any pros/cons for this plan?