re: Pen and Paper Strength App

Finishing grasshopper tomorrow

What I should do prior to starting Arm Farm. Do I need to try and figure out some maxes? I understand grasshopper was a beginner program, but some days I felt like I had a lot more in the tank. I just picked conservative numbers to start lifting again.

Should I try to test out some 3 or 5 rep maxes next week then base my Arm Farm numbers off of that? I doubt I need to take a week off in between or deload. Body feels good.

Definitely need to incorporate some more moving in the summer. More pickleball and maybe a couple HIIT workouts per week if I can find something I like.

I used 300lbs as the "max" for deadlifts to base my % off of.

So even though I can confidently say I can do a lot more than that, it's better to just add the 20lbs and continue on? I believe that makes sense as long as I am receiving positive results.

I think my mind just wants to see bigger numbers, but I've got plenty of time to get there...no need to rush.

Getting ready to start grass hopper. What goes in the blanks after exercises like dips? “12___”. I figure 12 is the reps. Same with push ups.

Just finished last lift of week 8.

Sounds silly, but damn I feel quite accomplished. First time finishing a program ever. Regardless of length/volumes

Thanks for the reply.

Also, looking at the workout plan most of the lifts stay between 60-80% throughout the 8 weeks. I’ve been doing an LP for the last 4 months and while I haven’t “maxed”, every lift is goes to my “training max” as I continually add weight.

I’m not lifting a ton of weight but last deadlift was at 230 lbs (3x5) so week 1 day 1 I have 125, 135 and 145 lbs. this seems really light. Week 8 day 1 (adding 10 lbs) would be 150, 160 & 175 lbs.

I guess the question is why does it stay so “light” relative to “training max”? Or do I need to actually try to max out my lifts before starting?

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I guess the question is why does it stay so “light” relative to “training max”? Or do I need to actually try to max out my lifts before starting?

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no so you would take you rep max you did last time and plug into a calculator like this LINK then take 90% of that number as your training max. that will be the number you base your % off of.

example....your deadlift

230 x 5 = an estimated 1 rep max of 258, we rould up to 260. so our estimated 1 rep max is 260

260 x 90% = 234 rounding to 235.

so our training max for deadlift is 235.

set 1 @ 60% =141, you can round up or down, up to you.
set 2 @ 70% = 164.5 so 165
set 3 @ 80% = 188

hope that clears it up. a training max is just an everday max, something that you could walk in to the gym and hit at all times no matter how much you slept, ate etc.

we are using the 90% of real max in ppsa but you can even use lower as you get stronger. Jim wendler who kind of coined the whole trianing max idea has many people use 80-85% on his 531 programs.

so at the end of the month, if you completed all your reps....you add 5 lbs for upper or 10 lbs for lower to the estimated 1 rep max and then take 90% again of that number as your training max.

if all the sets are super easy...you can double the progression if you want and add 10/20lbs to the estimated maxes

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I'm thinking of modifying the plans to fit my needs in the near future. I need some kind of metcon or other conditioning to add to this. We are about to start adding fitness assessments at work and purely strength work probably isn't going to cut it for me.

Looking at pool season 2 or silverback as an example, I'm thinking of doing the main lifts and then cutting some accessory work to sub in conditioning. Any suggestions of say a conditioning workout to supplement on the squat/deadlift day and bench day?

Maybe I should look at a CrossFit style program? CrossFit football/johnny wod or mayhem everyday hero program?

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i suggest doing just as you described or moving to 531 just doing the main lifts and supplements lifts.

use the short heavy cf football wods or the greyskull conditioning stuff and set a time limit of 12 min max for conditioing.

I'm currently running the Mayhem bodybuilding program, but you also get access to a handful of other programming with that cost. You could go that route and have access to plenty of crossfit style WODS, or follow one of their Echo bike programs. That does come with the Everyday Hero program too. It is all in the SugarWOD app, just have to select which program you want to see at that specific time. I think they are bodybuilding, everyday hero, M60 (crossfit), M30 shorter crossfit and less equipment. I'm sure I'm missing something.

tried purchasing arm farm, but i think his POS system is jacked up.

just gonna deload this week. Had a really active weekend so need a nice recovery week.

what is deload protocols? Main lifts 3x5 at 50%?

Arm farm day 1 today.

Ended up taking most of last week off. Did a ton of walking, pickleball, pull-ups, about 5 sets total of light deadlifts.

Time to tighten the diet up finally and shed a few more before pool season starts.