re: Pen and Paper Strength App

Christmas Big Bench
W1D5

Wrapped up week 1 today. I plan on running this as a 5/1 to make sure I finish before Deadcember. It'll give me a couple days cushion incase I have to skip a day for something around Thanksgiving.

Today was very solid. Bench was damn near perfect as I don't know if I could've completed another 8 rep set. The reps on the bent rows were intense at 4x20. I had to drop weight on the last set to try and maintain form.

Then came skullcrushers with increasing reps each set. I used the same weight until the last set. Finally had to drop down and even then it was torture.

5x20 tricep pushdowns came next. That was a brutal combination and (like every day so far) my forearms were hard as a rock. The bumper plate grip holds were almost a relief. I used 35 bumpers because the 45s we have are so ridiculously wide I could barely grap them. Tried to hit 25s minimum each time.

Starting 70s big tomorrow morning. Doing 4 days per week

quote:

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Enjoy w3d5 of big bench…. So many barbell rows I dm’d Aaron about whether it was a typo haha

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Oof.... just looked at it 8x16!!! That's after the insane amount of bench (5x1 and 8x8). That's going to be a long workout.

Day 5 BF2

Nice focus on the arms and shoulders today. Those behind your back barbell wrist curls are scorchers. My forearms are pumped so hard, it almost hurts.

I added some Planks after cardio.

I’m on the last week of hoodie 1. Not sure what I want to start next week. Was going to go straight into hoodie 2 but I need something with more leg work, hoodie 1 has almost no legs and they’ve gotten pretty skinny. Interested in big back billy and 70s big

Decided to start filling out the hoodie now that squatober is over. First time running this one. Starting tomorrow

First day of arm farm and I strained my shoulder. Hopefully it’s just crazy pumped and not actually hurt. We’ll see.

Day 6 BF2

Backarms University was in session today. Plenty of shoulder and tricep work today.

The bench press was sneaky long at 9 sets.

Looking forward to Big 3 Strength tomorrow.

Christmas Big Bench
W2D1

Good day today. Bumped up all the non-percentage weights from W1D1. That 4th SS of pull overs, lats, and rear lats got real. The last couple sets of zotmans and pushdowns were also on fire.

I changed up my morning routine a bit to get more steps in each day. Now time in the gym is even more valuable. Because of this, I shortened the rests to 2 min on all lifts and 60-90s on the cardio.

D4 BF2 done, the big three kicked my arse.

First time doing Pendlay rows, I really like that variation