re: Pen and Paper Strength App

IG post Tree Trunks

I've been bumping up the weight each time I run this one. So %'s listed are what I ran, not what is on the post.

Squat
5@55%,58%
2@69%,73%,78%,84%,86%,89%,91%,95%
10@55%

Barbell Goodmorning
5@135,5@145,5@155

Torque Tank Push
5x50yds 180#@level2

All the old programs are live if you want to grab any. The og arm farm and silverback were really good

Yes, on the PPSA site. They're $20.

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How much ya bench

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Have you run BF2? Curious how it compares to how much you bench.

I’m actually running BF2 right now, will be doing day 9 tomorrow so relatively early in but have done more or less every style of day he has in the program.

Without giving too much away, I think the way he approaches the bench in each is very different. How much ya bench feels more old school to me, more volume given to accessories and variations rather than just benching. You don’t do straight bench work every day, but you will hit the muscles used in the bench every day.

I would check out the sample workouts posted for how much ya bench. It gives a pretty good idea of what the days are like. I think it looks like it would be a great program to grow your upper body, maybe even more so than BF2, but might not target the barbell quite as hard.

OG hypertrophy looks awesome too, might grab that. Sample workouts look more fun than the new one to me.

Christmas Big Bench
W4D5

This one is DONE! This one was a long workout at 31 sets with warm-up (2nd longest in the plan behind W3D5; 35 sets). I had to cut rests down a touch on the cardio portion to try and save a bit of time. Since today was the last day of the plan, I pushed myself where I could. Failed the last set of skullcrushers at 23/25 and dropped the bumper plates twice (once before the prescribed time and once before my planned time).

Overall the plan as written is decent. I definitely feel like I've made some progress and learned new things. The grip circuit (while torture) is something I really like I may add to future plans.

My complaints with the plan are lack of leg work and the soreness in my elbow. I know the plan is bench focused, but I need more than 8 sets of squats a week.

I really enjoyed it after I stretched it out and added 3 legs days a week (completing the last one tomorrow Thick Thigh Thursday).

Anxious to see where my bench is Thursday when I test.

Maybe a dumb question but does

DB Bulgarian Split Squat = DB RFESS? I see him reference both of them but I always thought it was the same exercise.

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DB Bulgarian Split Squat = DB RFESS?

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Same thing in my book. Others may disagree though.