re: Pen and Paper Strength App

I didn't want to make a thread on this. But what do yall use for recovery/soreness?

I have not been this sore from leg days in way too long. These massive leg days in 70s strong are leaving me walking like a cripple for 3-4 days.

ok help me out here guys...looking to start back barbell training...a little this week but mainly starting sunday as im still getting over whatever i had

in a cut so dont want to over do it....thinking between these three...goals of course are aesthetics

option 1- pump city- 4 days a week. push, pull, leg, push repeating day 1, would run this 8 weeks

option 2- filling out the hoodie, running it twice for 8 weeks total


option 3- pool season 1- run for 8 weeks


i would follow with arm farm or 21 to party if im really run deep in caloric deficit at that point.

leaning towards pump city or filling out the hoodie and really more towards filling out the hoodie.

what yall think?

I’m still feeling it! At least today’s back workout was easier.

Wrapping up week 4 of Oak Tree. Days 16-19 are complete and I'll hit Day 20 tomorrow morning.

This week has been a little up and down. I loved the snatch grip deadlifts on day 16. There is just something about getting low and grabbing the bar wide that feels better than the traditional stance.

Day 17 was mainly back squat and bench. 8 sets each with a mix of 60%-80% and 3-4 reps for squat and 4-5 reps for bench.

Yesterday (Day 18) was definitely not a workout I enjoyed. I'm still not quite there with chins and pullup. Yesterday had both in addition to rear lats and high volume shrugs.

Day 19 today was a long one. Took me right at 90 min as opposed to the 60-75 the rest of the day has taken. Today's focus was deadlifts. It was 10 sets, 30 total reps. Started with 5@60% and worked to 1@90% for the first 5 sets. Then I got to start all over again with a slightly higher %, yay! The second group started with 5@65% and ended with 1@92.5%. After the deadlifts, the high rep-low weight bench presses felt easy.

Tomorrow doesn't look too bad at the beginning. I suspect the BB 21s and high rep rear lats (10, 20, 30reps) at the end will burn like hell though.

Did it yesterday, thought bench was gonna be too light at 45%, 50%, and 55%, but by the last to sets I was feeling it pretty good

Finished my second run through of Oak Tree this morning.

Front squats weren't bad at all. I increased weight on each set of BB RDLs. They were heavy but felt great. By the 4th set (12 reps) of the DB Pullovers, I was starting to hurt. Those last few reps were rough. The rows weren't bad, but the last set of BB 21s and rear lats (30 reps) sucked. It was somewhat amusing trying to get my jacket and backpack on afterwards.

Per several recommendations, I'm going to take a month off of barbell. Planning on starting Dumbbell Strength next week. I'll run it M,T,Th,F and throw in a sandbag workout on W.

I stumbled across a website called DareBee that has several community workouts published for all sorts of different goals. I plan on running some of their full body sandbag workouts on Wednesdays. It'll be a nice change of pace to have an outdoor workout once a week. Ruck to the nearby park, workout, and ruck back.

I really liked DB Strength. It definitely puts it on you.

Have you ever used Fat Gripz?

I highly recommend them for everybody, all of the time for dumbbell work, as well as certain barbell lifts at times.

Odds are this program just highlighted a weak point and your grip strength/endurance will adapt so quickly you won't notice it by next week. I think anybody doing something like DB strength should use Fat Gripz or any brand of that kind of device, many companies make 'em, you'll see a huge benefit.

strongville is a great plan but will put it on you. make sure your recovery is on point.

I started filling out the hoodie last night. Added hip thrust at the start as im trying to create some semblance of an arse instead of being all hamstrings. Of course this morning, im only sore in the hamstrings

i love Filling out the hoodie though. get great pumps from it. Im doing the fill the sleeves and cardio section with BFR. couldnt even straighten my arms by the time i was done with the pushdowns.

quote:

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db strength

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Just Finished Pool Season 1 this weekend Fantastic Program. Highly considering DB Strength since my go to non program is a simple DB workout by Funk Roberts that I use to stay moving.

60 minute workouts? Do I have to do Split Squats every day? If so will I finally grow a butt and have buns of steel after completing it

My shoulder is a little sore after the Pool Season Week 4 bench press day so thinking about getting out from under the barbell for a month.