re: Pen and Paper Strength App

Christmas Big Bench
W2D4

Today was rough and just felt off. Not sure if it's fatigue, the weather, etc. It's been raining all night and this morning so I didn't get to take my head-clearing walk to the gym. Instead just drove and hit the treadmill for about the same time/distance, but it's just not the same.

Bench was meh. Got it done but it felt heavier than it should have.

The Squat/Pull-up SS also felt more difficult than it should. Squat topped out at 2 sets of 7 @ 65%. Looking back over Squatober notes, I did the same weight at higher reps on day 19. I guess the difference was I was hitting squats 5 days/week instead of the 2 days/week now.

Even the OHP felt much heavier than I was expecting. I completed it all and used the same weight for all sets. I had planned to up on set 2 or 3, but after set 1 I knew that wasn't happening.

The alternating heavy DB curls went as expected. Those are always easier with my left arm as my right elbow gets a little pain if I don't keep my palms facing forward and the DB squared up to my body. The grip circuit is usually torture, but the hammer curls were probably the easiest portion of today's workout.

I was planning on running this as a 5 lift/1 rest cycle to make sure I could get it done before Deadcember and still have close to a week open. Think I might try to spread it out a little more and just to keep 2-3 rest days before 12/1. Something like 2 lift/1 rest/1 lift/ 1 rest/2 lift and finish on 11/27 or 11/28.

How does Deadcember work? I don’t see any plans on his site for it and was curious. If it’s like Squatober for deads I’ll hold off on doing big back Billy this month

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You may find you adjust to the volume during the second week; if you raised TMs and the program is also a lot higher volume it takes a while to adjust.

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I did raise the TMs. Raised Bench 5# and Squat 20# (based off new 1RM from Squatober). It's probably a combination of several things. Christmas Big Bench is almost a complete opposite of Squatober in terms of volume. Other than squats 2 days/week, there are no other leg workouts. I'll make it thru W2D5 tomorrow then rest up a day or two. Rain or not, I'll get my walks in going forward. I need the routine.

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Can anyone give me an Oak Tree review. Think I want to run this 3 days a week paired with 3 days of running

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My favorite of the ones I’ve done. Packed on some thickness in the shoulders, loved the standing OH presses. Plus it’s flexible, can do anywhere from 3-5 days a week. The bench-RFESS superset sucks but not as bad as the RFESS-reverse lunge superset in pump city. Supersetting anything with RFESS always is

Day 8 BF2

Solid workout to kick off the weekend. Gonna hit it tomorrow and Sunday and then I'll be out until Friday traveling for work.

Big Bench Protocol, on paper, doesn't look that challenging, but it sneaks up on you a little.

For Aussie's scale, this was a 3/10 KMA.

Tomorrow should be. Little tougher.

Week 1 of big back Billy down. Day 3 was light but the other 3 days were solid. A little tougher than oak tree but lots of full body lifts, good balance of chest, legs, with heavy back. Lots of tris work. Good follow up to oak tree.

10 mile run for half marathon prep sucked this morning after all the deadlifts and squats this week.

Day 9 BF2
"It's all about the BENCHamins."

Triceps are pumped like crazy after skullcrushers and close grip pushups.

Nice well paced workout to hit chest, shoulders, lats, and tris.

Day 10 BF2

Big Three Strength

Back Squats, Bench Press, and Deadlifts. What's not to love?

Also, Pendllay Rows are awesome. Can't believe I had never done them before.

Cardio has been tough with all the high reps, but BF2 has been worth the money.

Hoodie 1 is worse. It’s 1 day a week for 3 sets. I did a full leg day yesterday for the first time in a month after I finished it and am sore as shite