re: Pen and Paper Strength App

Start light, do not wear a belt and strengthen the lower back. Slowly add weight monthly

If your goal is to keep the back healthy don’t focus on total weight, focus on form and then monthly slowly but surely add weight.

So keep it at 225 for right now

I’m posting between sets so bear with me

Because you need to start light and really get the muscles around the hurt area stronger. Belt is great for protection but your goal should be to be lighter with the weight and build those muscles up to make sure it doesn’t happen again.

If you go heavy, wear the belt. I mean it’s up to you, if you wanna do squatober heavier then where the belt for this month and then do what I suggested starting next month

Has anyone run Pump City? Its the only 6 day a week program. Looks bad arse!

quote:

---

Has anyone run Pump City? Its the only 6 day a week program. Looks bad arse!

---

the OG was 5 days per week. the new one just came out...i think today. It does look bad arse, ill prolly pick it up next week sometime.

FTR, oak tree can be done 6 days a week, so was lets pregame, and his older deadcember programs.

he removed all the old squatobers, deadcembers, the prequel, superset, lets pregame, how much ya bench

superset has been taken down and i assume it will be the next program released now that the new pump city is out.

quote:

---

i guess you could, but the whole point of strong and fast af and those lifts is training the velocity side of the strength curve

---

Thanks. I was just looking for a reason to use my log without having to learn a whole new movement that I would suck at for a long while.

yea i have decided yet if i am doing deadcember or not. i planned to do a bench program then.

i picked up the new Pump City, we 100% need to do a program party for it sometime next year. looks awesome!!!

yea maybe. i will start a thread when it comes time, same with decemeber as i know a lot of guys are not fond of the deadcemeber programming.


for those wondering, Pump City is setup as a PPL program. Its 24 workouts and can be run as you would like. Lots of volume, lots of arm volume especially in the cardio. Triceps worked on push, biceps on pull, leg day has carries or goblet squats as the cardio.

ETA: i will say....not too many on here would be fond of the following leg day though

quote:

---

I guess we will have to figure out how many days per week we are going to run it too. I like PPLrest as a 4 day block, but that might not be for everyone

---

yea you kind of just have to allow people to vote on a # of days per week or everyone runs it at thier pace and just post in the thread. really only way.

when i comes time i will put a couple options and let everyone vote. everyone seemed excited about brovember and hitting arm farm remastered.

quote:

---

RFESS and reverse lunge superset?

---

exactly

then followed by rbl/goblet squat superset :rotflmao: :usa: :usa: :usa: :usa: