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Message
re: Pen and Paper Strength App
Posted on 4/17/24 at 7:17 am to metallica81788
Posted on 4/17/24 at 7:17 am to metallica81788
So I've been doing this for almost 4 months now and have really enjoyed it. Still new and making progress - love how the plans are laid out as it makes me not have to think about things.
Have found consistency doing every other day and not missed any time. Was able to do MTThF with DB strength but found every other day for others is better and no problems.
However I am concerned about how long these workouts take. I'm almost positive that doing something 6 days a week for ~30 minutes would be easier for me than this 3-4 days a weeks for 1-1.25 hours.
I'm also worried the volume is too much for me being a novice. Shouldn't my goal be to get most results with least volume and add over time?
Consistency is not an issue it's more finding what is ideal for me.
Are there any modifications I can make like dropping sets or certain exercises to make PPSA shorter? Has anyone tried this? That will also allow for more overload down the line as I can add volume by doing plans as written.
I've looked deeply into Starting Strength and Greyskull but they just don't seem to be something I will enjoy as much.
Have found consistency doing every other day and not missed any time. Was able to do MTThF with DB strength but found every other day for others is better and no problems.
However I am concerned about how long these workouts take. I'm almost positive that doing something 6 days a week for ~30 minutes would be easier for me than this 3-4 days a weeks for 1-1.25 hours.
I'm also worried the volume is too much for me being a novice. Shouldn't my goal be to get most results with least volume and add over time?
Consistency is not an issue it's more finding what is ideal for me.
Are there any modifications I can make like dropping sets or certain exercises to make PPSA shorter? Has anyone tried this? That will also allow for more overload down the line as I can add volume by doing plans as written.
I've looked deeply into Starting Strength and Greyskull but they just don't seem to be something I will enjoy as much.
2
Posted on 4/17/24 at 7:42 am to metallica81788
I usually do all the sets for the main lifts but drop a set off the others and sometimes 2 off the cardio to make the workouts doable in 50 mins or so
Posted on 4/17/24 at 6:37 pm to LSUSports247
Logging this late. Did W2D1 of DB Strength last night and in my opinion, the 1st day of the week on DB Strength is the big/long day. I made all the adjustments to the intensities I wanted after thinking about how I felt about last week's 1st day, and today went well. I'm damn good at RFESS now, and I can crush those wall sits much better than I expected to, I'll either add 5 seconds next time or just try to sink a tad lower into the sit. To me, it's a perfect wall sit if you're about to croak when the timers goes off. Did 4 x 50yard carries and that's about perfect for me as well. Just the right amount of fatigue for each round. I forgot to sub KB snatches in for the shrugs though, maybe I don't hate shrugs as much as I thought?
Posted on 4/17/24 at 7:43 pm to metallica81788
Wouldn’t worry about it, main thing is being consistent over time.
Hour and 15 isn’t some crazy amount of time to workout at all
Just stick to the lighter volume plans for a while and don’t try jumping to something like strongville or stacked&jacked
Hour and 15 isn’t some crazy amount of time to workout at all
Just stick to the lighter volume plans for a while and don’t try jumping to something like strongville or stacked&jacked
Posted on 4/18/24 at 8:58 am to Tiger_n_Texas
Yesterday was my rest/cardio day. I did my typical walk to the gym, stationary bike, incline treadmill, sauna, and walk back home. My biking pace is 5 miles in 30 min. When I hit 6 miles in 30 min, I bump up the resistance level. Yesterday I was pushing to hit that 6 mile goal and got a massive cramp in my left calf with 1 min left in my ride (missed my goal by 12 seconds) . Even today my calf is still sore and tender. Didn't make me thrilled this morning knowing today was squat and deadlift day.
Benchamin Franklin 2 - Day 19
Squats were solid. Reps went up and weight went down in today's scheme. On sets 1 and 2 I ran them as tempo squats with no rest/stopping at the top. I don't recall the tempo on set 3, but by set 4 I did take a short pause at the top of the reps.
Bench and deadlift SS had similar changes. Weight dropped slightly and reps increased by 1. Instead of playing with my grip and changing the top hand each set, I just went with grips from the start on deadlift. Made a huge difference. I hit all reps with (in my opinion) good form. I did feel a little light headed after sets 3 and 4 while catching my breath, but I didn't have that issue on set 5. Bench was solid the entire time (albeit the last set was a little slower moving).
Benchamin Franklin 2 - Day 19
Squats were solid. Reps went up and weight went down in today's scheme. On sets 1 and 2 I ran them as tempo squats with no rest/stopping at the top. I don't recall the tempo on set 3, but by set 4 I did take a short pause at the top of the reps.
Bench and deadlift SS had similar changes. Weight dropped slightly and reps increased by 1. Instead of playing with my grip and changing the top hand each set, I just went with grips from the start on deadlift. Made a huge difference. I hit all reps with (in my opinion) good form. I did feel a little light headed after sets 3 and 4 while catching my breath, but I didn't have that issue on set 5. Bench was solid the entire time (albeit the last set was a little slower moving).
Posted on 4/19/24 at 10:46 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 20
As has been the norm, this was a lighter day in both volume and intensity.
Sailed thru the 4 sets on bench with relative ease. Weights for the OHP and 2 arm rows SS were spot on. I was able to hit all OHP reps without pausing or sacrificing form. It was hard for sure, but I enjoyed it. Rows were a touch easier than OHP. I potentially could have gone up 1 DB, but opted to stay where I was to focus on form.
The tate presses were just OK. I'm still having trouble with arm placement on these wider DBs. I don't want to go down in weight because they would be too easy at the written rep scheme. I need to focus more on getting my elbows wide. I got too comfortable with the smaller DBs and focused on them being perfectly parallel at the bottom of the press.
The alt DB curls in the cardio have typically been a sore spot for me (literally and figuratively) as that's where I first started to feel the tennis elbow pain. I dropped down the weight today since the reps went up.
Even with the total weight (reps x DB) being higher, these felt very good with minimal pain. Wrist curls still suck and I don't think I will ever enjoy these. They're in the plan so I'll continue to do them; I'll just never look forward to it.
Plan on getting to bed as fast as possible tonight. With kids sports starting at 7:45AM tomorrow, I need to be on my way to the gym by 4AM to close out this 3 day set on schedule.
As has been the norm, this was a lighter day in both volume and intensity.
Sailed thru the 4 sets on bench with relative ease. Weights for the OHP and 2 arm rows SS were spot on. I was able to hit all OHP reps without pausing or sacrificing form. It was hard for sure, but I enjoyed it. Rows were a touch easier than OHP. I potentially could have gone up 1 DB, but opted to stay where I was to focus on form.
The tate presses were just OK. I'm still having trouble with arm placement on these wider DBs. I don't want to go down in weight because they would be too easy at the written rep scheme. I need to focus more on getting my elbows wide. I got too comfortable with the smaller DBs and focused on them being perfectly parallel at the bottom of the press.
The alt DB curls in the cardio have typically been a sore spot for me (literally and figuratively) as that's where I first started to feel the tennis elbow pain. I dropped down the weight today since the reps went up.
Even with the total weight (reps x DB) being higher, these felt very good with minimal pain. Wrist curls still suck and I don't think I will ever enjoy these. They're in the plan so I'll continue to do them; I'll just never look forward to it.
Plan on getting to bed as fast as possible tonight. With kids sports starting at 7:45AM tomorrow, I need to be on my way to the gym by 4AM to close out this 3 day set on schedule.
Posted on 4/20/24 at 5:51 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 21
Wrapped this one up early this morning. Lot of bench and bent rows. Even thoughbitvwas consistent weight on all sets, both got decently heavy towards the end. The lat/DB pullover SS was decent. The last set of lat raises could have been cleaner, but it was getting tough. The pullovers are getting easier now that Im able to get more of my core engaged. Really enjoying those. Not sure if the skullcrushers or CG pushups were the biggest disappointment. First 3 sets of skullcrushers were good. When the reps went down for set 4 I went up 1 EZ bar (10# increase); failed to hit the reps by 2. Since the reps decreased again for set 5, I stayed on the same weight. Again I failed by 2 reps. I guess I'm in between the 2 preset bars and will just have to live with it until I can comfortably hit the reps. As far as the CG pushups, I can normally do these fine. However, I've had issues with them this entire plan. They always come immediately after the skullcrushers and that is just a viscious back to back excercise. Again, I'll live with the subpar set number since my triceps are shot by the time I get to them.
Wrapped this one up early this morning. Lot of bench and bent rows. Even thoughbitvwas consistent weight on all sets, both got decently heavy towards the end. The lat/DB pullover SS was decent. The last set of lat raises could have been cleaner, but it was getting tough. The pullovers are getting easier now that Im able to get more of my core engaged. Really enjoying those. Not sure if the skullcrushers or CG pushups were the biggest disappointment. First 3 sets of skullcrushers were good. When the reps went down for set 4 I went up 1 EZ bar (10# increase); failed to hit the reps by 2. Since the reps decreased again for set 5, I stayed on the same weight. Again I failed by 2 reps. I guess I'm in between the 2 preset bars and will just have to live with it until I can comfortably hit the reps. As far as the CG pushups, I can normally do these fine. However, I've had issues with them this entire plan. They always come immediately after the skullcrushers and that is just a viscious back to back excercise. Again, I'll live with the subpar set number since my triceps are shot by the time I get to them.
This post was edited on 4/20/24 at 5:53 am
Posted on 4/22/24 at 6:56 am to Tiger_n_Texas
Wrapping up FOTH2 this week, ended up stretching out longer than planned because of crap getting in the way where I couldn't hit 5 days/week. I wouldn't run this one again, I preferred FOTH1 and would run it twice instead of 1 and 2 back to back. I preferred 4 days a week with more intensity than 5 days a week. On to the pool seasons and cutting some fat over the next few months.
Posted on 4/22/24 at 10:40 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 22
Knowing today was going to be tough, I took a true rest day yesterday. Just some grocery shopping, vacation planning, and board games with the kids.
I grabbed my belt for the first time since Deadcember. Went ahead and used it and knee sleeves on squat (and added straps for deadlift). I don't know if I necessarily needed the belt and/or knee sleeves, but I wanted them for added piece of mind. All 3 of the big three were heavy by the last set. Squat was probably the easiest of the three. It was tough, but got it done. The last 3 sets of the bench/deadlift SS (4 reps @85%) were intense. I was able to muscle and push thru all of the reps for completion, but I was happy there's wasn't more prescribed. The Pendlay rows were fun and intense (as they have been the entire plan). Cardio SS started great, but by the middle of set 3 I could feel the fatigue in my forearms. In set 4, I was able to get the hammer curls and skullcrushers complete. The last set of shrugs however had terrible form. I did all I could just to maintain my grip and push thru the last few reps.
2 days left on this one! For Hypertrophy next month, I'm only going to increase TMs by 5# across the board instead of the typical 5# bench / 10# squat/dead.
Knowing today was going to be tough, I took a true rest day yesterday. Just some grocery shopping, vacation planning, and board games with the kids.
I grabbed my belt for the first time since Deadcember. Went ahead and used it and knee sleeves on squat (and added straps for deadlift). I don't know if I necessarily needed the belt and/or knee sleeves, but I wanted them for added piece of mind. All 3 of the big three were heavy by the last set. Squat was probably the easiest of the three. It was tough, but got it done. The last 3 sets of the bench/deadlift SS (4 reps @85%) were intense. I was able to muscle and push thru all of the reps for completion, but I was happy there's wasn't more prescribed. The Pendlay rows were fun and intense (as they have been the entire plan). Cardio SS started great, but by the middle of set 3 I could feel the fatigue in my forearms. In set 4, I was able to get the hammer curls and skullcrushers complete. The last set of shrugs however had terrible form. I did all I could just to maintain my grip and push thru the last few reps.
2 days left on this one! For Hypertrophy next month, I'm only going to increase TMs by 5# across the board instead of the typical 5# bench / 10# squat/dead.
Posted on 4/22/24 at 10:44 am to JL
Greetings.
Started Pool Season today.
I've been doing training plans I pull from muscleandstrength.com for the past 3 years and became bored with them so thought I would give ppsa programs a spin to change it up a bit.
Liked the workout. Had to do a bit of math for 1 rep max and what weight I needed for the percentages as I never max out since I work out alone in garage gym. I probably underestimated my squat max but was pretty close on bench.
Workout took me 1hr 10 minutes. I had 2 min rest between big lifts and shorter for some of the others.
I might need some new dumbbells as only have a few. The db rows were light but the cardio ending humbled me for what I thought I could use for those weight wise.
I don't post on here much but will post weekly reviews of this program as I work through it.
Cheers
Started Pool Season today.
I've been doing training plans I pull from muscleandstrength.com for the past 3 years and became bored with them so thought I would give ppsa programs a spin to change it up a bit.
Liked the workout. Had to do a bit of math for 1 rep max and what weight I needed for the percentages as I never max out since I work out alone in garage gym. I probably underestimated my squat max but was pretty close on bench.
Workout took me 1hr 10 minutes. I had 2 min rest between big lifts and shorter for some of the others.
I might need some new dumbbells as only have a few. The db rows were light but the cardio ending humbled me for what I thought I could use for those weight wise.
I don't post on here much but will post weekly reviews of this program as I work through it.
Cheers
Posted on 4/22/24 at 3:32 pm to b_w
Started week 6 of Clean the House today. Took a week hiatus last week.
Felt good to get back in the gym today. Squats at 335 felt really good.
Felt good to get back in the gym today. Squats at 335 felt really good.
Posted on 4/23/24 at 12:21 pm to b_w
Pool SZN Wk1 Day 2 in the books. Took me 1 hour, cut down rest after deads & overheads
The 21's & shrugs for cardio portion were spicy
Liking the variety this program is providing coming off programs I've done several times in the past....
The 21's & shrugs for cardio portion were spicy
Liking the variety this program is providing coming off programs I've done several times in the past....
Posted on 4/23/24 at 3:58 pm to b_w
quote:
Liking the variety this program is providing coming off programs I've done several times in the past....
Can’t see leaving his programs any time soon, they just work and the progress is noticeable.
Posted on 4/24/24 at 11:33 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 23
Knocked it out yesterday. Nothing special about this one; bench, Arnold press, chins, and CG bench. Bench was OK. I completed the Arnold presses, but control could've been better had I used a lighter DB. Ironically the CG bench felt better than the traditional bench presses at the beginning of the workout. My last set of CG was same weight/reps as the last set of traditional bench.
Benchamin Franklin 2 - Day 24
Lots of volume today. Took me an hour to complete the first SS of bench/rev grip bent rows (18 sets). Bench definitely got heavy towards the end with the 90% singles, but it wasn't a struggle. Rows felt great and I increased weight several times throughout the sets. The rear lat/OHP SS was a harder set to complete. It wasn't the lats but the OHPs. It would've been easy to lower the weight, but I didn't want to go lower than what I've completed previously.
I enjoyed this plan much more than BF1. 16 days vs 24 days and days 1,4,7,etc all have squats and deadlifts. BF1 just had 4-5 sets of squat 1 day/week. The 3 days on 1 day off felt like a great scheme for this plan. It allowed a rest day before the hitting the heavy day in the sequence (squat followed by bench/dead SS).
Next up, taking the weekend off and starting Hypertrophy on Monday. I may run a leg day tomorrow (No Squat Exempt).
Knocked it out yesterday. Nothing special about this one; bench, Arnold press, chins, and CG bench. Bench was OK. I completed the Arnold presses, but control could've been better had I used a lighter DB. Ironically the CG bench felt better than the traditional bench presses at the beginning of the workout. My last set of CG was same weight/reps as the last set of traditional bench.
Benchamin Franklin 2 - Day 24
Lots of volume today. Took me an hour to complete the first SS of bench/rev grip bent rows (18 sets). Bench definitely got heavy towards the end with the 90% singles, but it wasn't a struggle. Rows felt great and I increased weight several times throughout the sets. The rear lat/OHP SS was a harder set to complete. It wasn't the lats but the OHPs. It would've been easy to lower the weight, but I didn't want to go lower than what I've completed previously.
I enjoyed this plan much more than BF1. 16 days vs 24 days and days 1,4,7,etc all have squats and deadlifts. BF1 just had 4-5 sets of squat 1 day/week. The 3 days on 1 day off felt like a great scheme for this plan. It allowed a rest day before the hitting the heavy day in the sequence (squat followed by bench/dead SS).
Next up, taking the weekend off and starting Hypertrophy on Monday. I may run a leg day tomorrow (No Squat Exempt).
Posted on 4/25/24 at 9:50 am to bad93ex
Bad93ex.
Quote:
"Can’t see leaving his programs any time soon, they just work and the progress is noticeable."
With my old programs I could track progress by how much weight I added over the course of 8-12 weeks since you basically running same routines every week. How you noticing progress with his programs? Strength, mirror or?
Finished Week 1 Day 3 today in just over an hour. I don't think I have an accurate squat max as while it was a lot of sets/volume I finished them relatively easily.
Cheers
Quote:
"Can’t see leaving his programs any time soon, they just work and the progress is noticeable."
With my old programs I could track progress by how much weight I added over the course of 8-12 weeks since you basically running same routines every week. How you noticing progress with his programs? Strength, mirror or?
Finished Week 1 Day 3 today in just over an hour. I don't think I have an accurate squat max as while it was a lot of sets/volume I finished them relatively easily.
Cheers
Posted on 4/25/24 at 10:26 am to b_w
quote:
With my old programs I could track progress by how much weight I added over the course of 8-12 weeks since you basically running same routines every week. How you noticing progress with his programs? Strength, mirror or?
Generally you add 5# to bench TM and 10# to Squat/Deadlift TM each month. I load the PDFs into Samsung Notes and write my notes and weights throughout the workouts. Then when I get to the fill-in-the-blank lifts, I refer back to my 'completed' files to see what weight I used and how many reps it was. I use that as a starting point and adjust up/down from there if needed.
There's a couple plans I probably won't run again (Benchamin Franklin 1, maybe Christmas Big Bench, maybe original Oak Tree), but several I plan on repeating on a routine basis (Benchamin Franklin 2, Dumbbell Strength, Pool Season 1 and 2).
Posted on 4/26/24 at 9:17 am to Tiger_n_Texas
Two questions:
1. What's the best supplement for joint health, as I go up in weight I am feeling more stress on my joints.
2. What workouts do you miss that aren't included in these plans. I used to love chest fly's dumbbell, machine, or cable. Also miss cable rows, hamstring curls, leg extensions, and calf raises.
1. What's the best supplement for joint health, as I go up in weight I am feeling more stress on my joints.
2. What workouts do you miss that aren't included in these plans. I used to love chest fly's dumbbell, machine, or cable. Also miss cable rows, hamstring curls, leg extensions, and calf raises.
Posted on 4/26/24 at 11:46 am to Tiger_n_Texas
1st big pump friday of pool szn 1 done.
that was fun, tons of reps. glad will have weekend to recover and we'll see how 2nd week of program unfolds
cheers
that was fun, tons of reps. glad will have weekend to recover and we'll see how 2nd week of program unfolds
cheers
Posted on 4/26/24 at 6:29 pm to JL
quote:
What workouts do you miss that aren't included in these plans.
Benchamin Franklin 1 and Christmas Big Bench both don't have deadlifts. BF1 has a little squat 1 day a week while CBB has a few sets twice a week. I know both are bench focused, but there's just not enough legs for me in these.
Posted on 4/29/24 at 7:54 am to Tiger_n_Texas
Hypertrophy W1D1
Today was harder than it should've been. Thursday night thru Sunday night was completely tied up with kids sports and it thru me all off rythem. Missed my daily steps, any sort of workout, and diet was meh. I was in the ballpark for calories, but missed protein target big time.
I got bench complete but it was harder than it should've been. Deadlift was about what I expected looking at the weight/rep combination. OHP was tough and I missed the last rep on the last set. SS of rear lats and skullcrushers was similar to bench. Got them done, but they should've been easier (in my mind). On the cardio SS, I had to decrease the weight on pushdowns. I don't think I'd have completed sets 2 and 3 if I didn't. Farmers carries and CG pushups were fine; heavy, but fine.
Now to get back to a clean diet with plenty of water and get the step count back up. This weekend made my average dip too much.
Today was harder than it should've been. Thursday night thru Sunday night was completely tied up with kids sports and it thru me all off rythem. Missed my daily steps, any sort of workout, and diet was meh. I was in the ballpark for calories, but missed protein target big time.
I got bench complete but it was harder than it should've been. Deadlift was about what I expected looking at the weight/rep combination. OHP was tough and I missed the last rep on the last set. SS of rear lats and skullcrushers was similar to bench. Got them done, but they should've been easier (in my mind). On the cardio SS, I had to decrease the weight on pushdowns. I don't think I'd have completed sets 2 and 3 if I didn't. Farmers carries and CG pushups were fine; heavy, but fine.
Now to get back to a clean diet with plenty of water and get the step count back up. This weekend made my average dip too much.
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