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Message
re: Pen and Paper Strength App
Posted on 11/27/23 at 7:33 pm to FieldEngineer
Posted on 11/27/23 at 7:33 pm to FieldEngineer
quote:
Same thing in my book.
Yep. Rear Foot Elevated Split Squat and Bulgarian Split Squat is the same excercise.
1
Posted on 11/27/23 at 8:59 pm to Maytheporkbewithyou
quote:
Yep. Rear Foot Elevated Split Squat and Bulgarian Split Squat is the same excercise.
Maybe I’m dumb but I thought RFESS was essentially a split squat where you put your back foot on a plate to elevate it. Am I reading the room wrong?
Posted on 11/27/23 at 9:48 pm to BigPerm30
quote:
BigPerm30
Bulgs/RFESS is the same excercise. People call it one or the other. Both have an elevated rear foot.
Split Squat would just have your back foot on the ground.
There is also a FFESS, but I've never done one that I can recall. There are a few years in the mid 90's that are a little fuzzy so you never know.
Posted on 11/28/23 at 8:11 am to ODP
same thing
Posted on 11/28/23 at 8:12 am to lofty
my favorite. strongville is hard though, very hard
Posted on 11/28/23 at 8:32 am to Maytheporkbewithyou
quote:
There is also a FFESS, but I've never done one that I can recall.
Would that basically be a pistol squat?
Posted on 11/28/23 at 8:41 am to Tiger_n_Texas
IG post Thick Thigh Thursday
Bumped the weights up from last week when I ran this one. Last couple sets of squat were getting heavy. Reps start to slowly add up and wear on you. Also still a little sore from the skullcrushers and pushdowns yesterday. Ready for a light day tomorrow with just some stretching, empty bar work, and a quick 4x4@60% bench.
Warm-up
SS 3x5 KB squat and empty bar squat
Squats
1x5@62%
2x4@73%
3x3@82%
4x2@87%
DB RDLs
3x10@ 65#
1x10@ 70#
Goblet Squat
3x10@ 70#
1x10@ 75#
Bumped the weights up from last week when I ran this one. Last couple sets of squat were getting heavy. Reps start to slowly add up and wear on you. Also still a little sore from the skullcrushers and pushdowns yesterday. Ready for a light day tomorrow with just some stretching, empty bar work, and a quick 4x4@60% bench.
Warm-up
SS 3x5 KB squat and empty bar squat
Squats
1x5@62%
2x4@73%
3x3@82%
4x2@87%
DB RDLs
3x10@ 65#
1x10@ 70#
Goblet Squat
3x10@ 70#
1x10@ 75#
Posted on 11/28/23 at 11:38 am to HVAU
quote:
Would that basically be a pistol squat?
No. Pistol squat is harder.
Posted on 11/28/23 at 12:32 pm to lsu777
quote:
my favorite. strongville is hard though, very hard
Volume or weight? I just finished day 7 of 70s Big. I like the variety. I may throw up two plates like a grown arse man at the end of this.
This post was edited on 11/28/23 at 1:09 pm
Posted on 11/28/23 at 12:50 pm to BigPerm30
quote:
BigPerm30
quote:
I may through up two plates like a grown arse man at the end of this.
You've got this
This post was edited on 11/28/23 at 12:51 pm
Posted on 11/28/23 at 2:29 pm to JohnDoe00
I remember doing the group last January strongvulle in a deficit was so hard. Right now I'm at maintenance calories seems more doable. Definitely enjoying it
Posted on 11/28/23 at 8:36 pm to BigPerm30
It’s a little of both, and it’s got tons of Carrie’s. It’s my favorite overall plan though for sure
Posted on 11/29/23 at 6:27 pm to lsu777
Did 70s big day 11 “Legs like Kegs” today (we did the push day12 out of order). 14 sets of squats decently heavy followed by 10x10 db RDLs is not fricking around. I love this program; it is challenging us every workout and a lot of variety on exercises and rep schemes.
Posted on 11/29/23 at 9:33 pm to Canuck Tiger
quote:
Canuck Tiger
How long are the workouts each day (assuming you honor the prescribed rests)?
Might be interested in this one based on the positive feedback several people have posted.
Posted on 11/29/23 at 10:24 pm to Tiger_n_Texas
quote:
How long are the workouts each day (assuming you honor the prescribed rests)?
Taking me about an hour. You have to be strict about the rest.
Today was day 8 for me. 5 sets of 5 squats that were moderately heavy, 5 sets of 5 dumbbell reverse lunges, 3 sets of 10 light back squats and 6 sets of 10 RDLs. My legs are shot and now I sit on a plane!
Posted on 11/30/23 at 5:30 am to BigPerm30
1.5 weeks left of big back billy. Shirts are feeling tight around the back. Deads feeling strong. Great plan, although it’s the same routine every week so not as much variety as the other plans. Tuesdays are the toughest, thursdays the easiest, with Monday and Friday somewhere in between
Posted on 11/30/23 at 8:36 am to BigPerm30
Thanks for the info. During the school year, I'm restricted to 85-90 minutes max. So some of the plans I have to rush to get completed.
I wrapped up Christmas Big Bench on 11/27. Followed it up with a leg day on 11/28 and a light bench PR prep day yesterday using the Squatober Day 29 template. Used Squatober Day 30 template to test bench today. I still feel a little beat up and not 100%, but I hit 225. I was hoping for a little higher, but its a 20# increase and a milestone I wanted to hit.
I wrapped up Christmas Big Bench on 11/27. Followed it up with a leg day on 11/28 and a light bench PR prep day yesterday using the Squatober Day 29 template. Used Squatober Day 30 template to test bench today. I still feel a little beat up and not 100%, but I hit 225. I was hoping for a little higher, but its a 20# increase and a milestone I wanted to hit.
Posted on 11/30/23 at 9:46 am to BigPerm30
I did that one last week right before a long car ride. Had to roll out of the car when we got there.
Can’t recommend this program enough if you’re looking for a change of pace. It’s different than some of his other programs I’ve run but I love it. I think I’m going to run it again once I finish it next week
Can’t recommend this program enough if you’re looking for a change of pace. It’s different than some of his other programs I’ve run but I love it. I think I’m going to run it again once I finish it next week
Posted on 11/30/23 at 9:58 am to EyeOfTheFeTiger
We have been running it every other day mostly and with 2 people swapping weights it’s more like 75 min at the minimum. We haven’t been pushing it either since we have had plenty of time to just enjoy lifting heavy.
Posted on 11/30/23 at 10:02 am to EyeOfTheFeTiger
I’m planning on running it when I finish BF2 in a few weeks and start to eat more again. Very excited though, it looks like maybe his best plan for getting huge imo while pushing strength too.
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