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re: Pen and Paper Strength App
Posted on 1/16/24 at 7:19 pm to Tiger_n_Texas
Posted on 1/16/24 at 7:19 pm to Tiger_n_Texas
Garage gym is a mother fricker today. Coldest I have ever been while lifting in it and it’s my long day. Doing db strength w3d1
fricking miserable
And I dunno wtf…this cold temps has my lower back pumped like painful painful. I’ve heard guys that use heavy oral steroids describe lower back pumps as being detrimental to a workout and that’s what it feels like. Serious pump that is just painful. Dunno wtf
ETA: frick!!!!!!!!!!! Broke two plates on one of my powerblocks. The 80 and 90. fricking pissed. Didn't drop them but from like 3” like always. shite is brittle AF in this cold. Under warranty but shipping will be a bit
fricking miserable
And I dunno wtf…this cold temps has my lower back pumped like painful painful. I’ve heard guys that use heavy oral steroids describe lower back pumps as being detrimental to a workout and that’s what it feels like. Serious pump that is just painful. Dunno wtf
ETA: frick!!!!!!!!!!! Broke two plates on one of my powerblocks. The 80 and 90. fricking pissed. Didn't drop them but from like 3” like always. shite is brittle AF in this cold. Under warranty but shipping will be a bit
This post was edited on 1/16/24 at 8:10 pm
Posted on 1/19/24 at 10:08 am to Tiger_n_Texas
Finished up week 3 of Oak Tree (days 11-15). It was a good week with some heavy reps all around. With the exception of day 14 (Thursday), everything was very focused and consisted of just a few lifts (4-5 with cardio portion). Monday's focus was squats and bench. Tuesday was back and arms with pullovers, bent rows, lats, and variety of curls. Wednesday was heavy deadlifts (92.5%), bench, skullcrushers, and shrugs. Thursday was all over the place but it was fairly quick since a lot of it was supersetted and only 3 sets; squats, rows, RDLs, pull-ups, bent rows, variety or curls, and lats. Today was a good push day with a lot of focus on triceps; BB OHP, curl to OHP, OH Tri Ext, and 9 sets of close grip bench.
Looking forward to next week as day 16 starts off with snatch grip deadlifts. These are my favorite version of deadlifts. I feel like they offer more range and require more effort with a lighter weight compared to traditional deadlifts.
Looking forward to next week as day 16 starts off with snatch grip deadlifts. These are my favorite version of deadlifts. I feel like they offer more range and require more effort with a lighter weight compared to traditional deadlifts.
Posted on 1/19/24 at 1:02 pm to Tiger_n_Texas
Terrible week for me working out… Finally did 70’s D8.
Going to have nice sore hamstrings and gluts for the weekend.
Going to have nice sore hamstrings and gluts for the weekend.
Posted on 1/19/24 at 6:05 pm to LSUSports247
Just finished 70s D11. 14 sets of squats and 10 sets of db RDLs. Only 1 more crazy squat day left in the program.
Do y’all look ahead to see what’s coming or just let it be a surprise?
Do y’all look ahead to see what’s coming or just let it be a surprise?
Posted on 1/22/24 at 8:35 am to lsu777
Finished up week 4 of Grasshopper a few days ago and really enjoying it. Had done DB strength twice but now have all the home gym stuff.
Now trying to make a rough plan for the rest of the year
Will probably do Grasshopper again since I'm so new, but going to want some variety. Goals are mostly to improve strength and build.
I've been doing every other day instead of a strict 3/4 day schedule and found it's going very well with my family/life demands (so no 5 day plans).
What ones from these from experience can be done around an hour each day?
Arm Farm
Filling Out the Hoodie
Silverback
Oak Tree
Superset
Pool Season
Now trying to make a rough plan for the rest of the year
Will probably do Grasshopper again since I'm so new, but going to want some variety. Goals are mostly to improve strength and build.
I've been doing every other day instead of a strict 3/4 day schedule and found it's going very well with my family/life demands (so no 5 day plans).
What ones from these from experience can be done around an hour each day?
Arm Farm
Filling Out the Hoodie
Silverback
Oak Tree
Superset
Pool Season
Posted on 1/22/24 at 8:59 am to metallica81788
Started Pool Season 1 yesterday (3rd time doing it). Felt good to have some shorter workouts after 2 rounds of Oak Tree and 1 round of strongville.
Posted on 1/22/24 at 1:51 pm to DeLaRiva
Finished day 11 of 70s.
Damn these leg days are a killer. Took me 80 minutes. Walked back into work still drenched
Damn these leg days are a killer. Took me 80 minutes. Walked back into work still drenched
Posted on 1/22/24 at 4:42 pm to jose
I feel ya, legs are still sore from Friday 70’s D8….
D9 today 17 sets of bench got tuff. I failed on the last two sets, couldn’t get all the reps.
D9 today 17 sets of bench got tuff. I failed on the last two sets, couldn’t get all the reps.
Posted on 1/22/24 at 9:40 pm to LSUSports247
I will get flamed but can someone give me a high level on what these programs are based on? Is it crossfit or more traditional exercises, weight lifting etc.
Is it a lot of Olympic lifts? I have a messed up back so dead lifts or more than light weight squats are out of the question.
Is it a lot of Olympic lifts? I have a messed up back so dead lifts or more than light weight squats are out of the question.
This post was edited on 1/22/24 at 9:44 pm
Posted on 1/23/24 at 7:35 am to GREENHEAD22
basic strength training centered around deadlifts, squats, bench, rows, press and basic aux lifts
is you back messed up because it is weak or do you have structural damage?
is you back messed up because it is weak or do you have structural damage?
Posted on 1/23/24 at 11:27 am to lsu777
Structural, already had one surgery. Sounds like No Bueno for me. Thank you for the explanation.
Posted on 1/23/24 at 11:38 am to GREENHEAD22
Louie simmons broke his back and rebuilt it through lifting. just saying.
you could do something like arm farm and just do light squats i guess or something like DB strength
you could do something like arm farm and just do light squats i guess or something like DB strength
Posted on 1/23/24 at 1:02 pm to lsu777
Just bought 70s big, starting it on Saturday. I’m a little anxious to see how it goes on a 400-500 calorie deficit, but protein is sky high and will center carbs around lift days.
Posted on 1/23/24 at 1:40 pm to Party At LSU
Finished day 12 of 70s big. I was so pooped today from yesterdays 1.5 hour leg day. Glad it was mostly light weight for chest today.
Posted on 1/23/24 at 2:11 pm to jose
after i get over this sickness...gonna go with filling out the hoodie. I will only finish about 3 weeks of db strength but waiting on the replacements for the pieces i broke to come anyways.
so being sick and then moving back more towards barbell work makes sense for me
somethings i learned on DB strength
- RFESS suck and suck way more if you combine them with body weight feet elevated frog pumps before each set to activate the glutes
- high rep goblet squats is more a test of will than strength
- DB pullovers are amazing for shoulder health and will remain in for a while.
-DB strength is basically a leg and arm routine lol and the legs part sucks.
- I want to repeat db strength next time running for 8 weeks. 1st time as laid out, second time using BFR bands on legs and arms the whole time.
- I have said before, but worth repeating...most people should take a break from the barbell and strictly due DBs and Bodyweight work for a month every 6 months minimum.
looking forward to getting back under the barbell for sure. Hopefully back to normal by the weekend.
so being sick and then moving back more towards barbell work makes sense for me
somethings i learned on DB strength
- RFESS suck and suck way more if you combine them with body weight feet elevated frog pumps before each set to activate the glutes
- high rep goblet squats is more a test of will than strength
- DB pullovers are amazing for shoulder health and will remain in for a while.
-DB strength is basically a leg and arm routine lol and the legs part sucks.
- I want to repeat db strength next time running for 8 weeks. 1st time as laid out, second time using BFR bands on legs and arms the whole time.
- I have said before, but worth repeating...most people should take a break from the barbell and strictly due DBs and Bodyweight work for a month every 6 months minimum.
looking forward to getting back under the barbell for sure. Hopefully back to normal by the weekend.
Posted on 1/23/24 at 2:17 pm to lsu777
quote:
- I have said before, but worth repeating...most people should take a break from the barbell and strictly due DBs and Bodyweight work for a month every 6 months minimum.
I agree. I joined a new gym recently and it is more of a personal training/CF gym. I love it because there is no one there most days and I can get my work done and get out. But the small problem is, they have limited heavy dumbbells'. They have tons, multiple sets, of lower weight. They have a 55, 60, and 80 for the heavy ones. I can probably make due for DB strength with those.
Posted on 1/23/24 at 2:27 pm to jose
yea, can always grab a band and use that to make things heavier. really only the rows, bench and squats would require the heavy ones. could use the bands to add tension on the rows and the presses and the squats are high reps anyways so already Hard AF.
Posted on 1/23/24 at 3:03 pm to GeauxLSU1989
Welp went back to doing a regular bro split for 2-3 weeks after doing PPSA for 6 months straight and lost all motivation. Needed it back in my life. 2 days into pool season 1. Seems like it’s going to be a fun one
Posted on 1/24/24 at 7:19 am to cfish140
quote:
I have said before, but worth repeating...most people should take a break from the barbell and strictly due DBs and Bodyweight work for a month every 6 months minimum.
Do you have to quit barbell completely? Or do something like make half your sets goblet squats or DB bench to even things out every now and then?
Posted on 1/24/24 at 7:38 am to JL
quote:
Do you have to quit barbell completely? Or do something like make half your sets goblet squats or DB bench to even things out every now and then?
depends how much time under the bar you have. if you have years of time under the bar...best to take a complete break from barbell work atleast 2 months out of the year, roughly a 5 to 1 barbell to db work.
as you get into the decade or decades under the bar, more like a 3 or 4 to 1.
if you are looking at feeling good and looking good...its always a good idea. but also depends on the equipment you have. if i only had a power cage and barbell, i would do my main sets, 3 or so days and then rest of the work would be bodyweight or work on the rings etc.
key is just not beating yourself into the ground with the barbell.
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