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re: Pen and Paper Strength App
Posted on 3/9/22 at 9:16 am to Lazy But Talented
Posted on 3/9/22 at 9:16 am to Lazy But Talented
quote:
Silverback looks like it could be similar to Grasshopper so I may go into that one next.
is there a reason you are wanting to go silverback?
i personally would suggest arm farm 1 & 2 or pool season 1&2 for you
here is kind of a breakdown of the programs, some programs are missing off this but its a good break down
1
Posted on 3/9/22 at 9:37 am to Gings5
quote:
Grasshopper is legit but the workouts are somewhat long.
pretty much how all the workouts are length wise. some are a little longer but grasshopper is 100% on the lower end volume wise.
quote:
Has anyone done 21 to Party?
i havent but have it. its mainly 3 exercises each day, followed by arm work. Sometimes the 1 of the 3 exercises will be curls too or strict chins or shoulder pump work
Posted on 3/9/22 at 10:10 am to Lazy But Talented
quote:
Lazy But Talented
hey email me when you can, i couldnt find your email. need to send you something.
Posted on 3/10/22 at 7:57 am to lsu777
ygm @ lsu777td email
Posted on 3/10/22 at 8:02 am to lsu777
quote:
i personally would suggest arm farm 1 & 2 or pool season 1&2 for you
I'll take a closer look today. Did you post the breakdown? I don't see it.
Posted on 3/10/22 at 9:53 am to Lazy But Talented
quote:
ygm @ lsu777td email
nope, try again
Posted on 3/10/22 at 10:48 am to lsu777
check discord
eta - emailed same one you sent the drive link to me on 1/20/22.
eta - emailed same one you sent the drive link to me on 1/20/22.
This post was edited on 3/10/22 at 11:00 am
Posted on 3/10/22 at 11:38 am to Gings5
I did 21 to Party. Actually my wife and I both did it. I enjoyed it.
Posted on 3/10/22 at 7:38 pm to tke_swamprat
Good to know. Have you completed grasshopper as well? Trying to compare. I wish he gave more previews on his site lol
Posted on 3/11/22 at 6:30 am to Gings5
Grasshopper- a beginner program. 8 weeks. First 4 weeks is 3 days, 2nd month is 4 days. Usually 4 big lifts plus 2 accessories per day. Main focus is the main lifts.
21 to party is 4 weeks. 3 main lifts plus 2 accessories 4 days per week. Main focus is traps, shoulders, triceps
21 to party is 4 weeks. 3 main lifts plus 2 accessories 4 days per week. Main focus is traps, shoulders, triceps
Posted on 3/11/22 at 8:47 am to lsu777
You know everything about these programs 
Posted on 3/11/22 at 9:14 am to Gings5
quote:
You know everything about these programs
lol no I have them so when questions come up i pull them up and compare real quick
Posted on 3/11/22 at 10:10 am to lsu777
quote:
lsu777
Are you familiar with “mass that lasts,” looking to bulk after the summer?
Posted on 3/11/22 at 10:12 am to lsu777
I’m thinking I may run alternate Pool Party 1 and 2 for the next 16 weeks. I’ve been running variations of 5/3/1 for 1.5 years now, will be a good change of pace while I’m trying to drop some body fat.
Posted on 3/11/22 at 10:58 am to bad93ex
quote:
Are you familiar with “mass that lasts,” looking to bulk after the summer?
-its 4 days per week
- usually consist of 4 exercises. every other day these are supersetted with one another
Days 1 & 3-
squats
bench
deadlift or variation
Days 2 & 4-
1 day of heavy back plus volume then shoulder/arms pump work
1 day of heavy shoulder work followed by heavy db rows and then shoulder/arms pump work
what are your goals for the bulk?
Posted on 3/11/22 at 11:02 am to EyeOfTheFeTiger
pool season is 4 days a week, lots of upper body work especially arms and shoulder work.
If you are looking to get ready for the pool its a great plan. both 1 & &2 are very very demanding though so dont go crazy with dropping the calories real low and adding a ton of cardio.
instead eat at a very minor deficiet of like 200 cals compared to normal maintenance. up protein to around 50% of calories and go for 1 hour walks as often as possible.
i think you will enjoy the break from 531, but keep the logbook and all the principles you learned from 531. they will always serve you well.
If you are looking to get ready for the pool its a great plan. both 1 & &2 are very very demanding though so dont go crazy with dropping the calories real low and adding a ton of cardio.
instead eat at a very minor deficiet of like 200 cals compared to normal maintenance. up protein to around 50% of calories and go for 1 hour walks as often as possible.
i think you will enjoy the break from 531, but keep the logbook and all the principles you learned from 531. they will always serve you well.
Posted on 3/11/22 at 11:10 am to lsu777
quote:
what are your goals for the bulk?
Just pack on muscle mass in general, side goal is getting bench over 400.
Posted on 3/11/22 at 11:46 am to bad93ex
quote:
Just pack on muscle mass in general, side goal is getting bench over 400.
any of the programs in general will pack muscle mass. personally i would prolly do this if looking for a true bulk
Weeks 1-4 run dr jacked (remastered 2022 version listed on site) or one of the 5 day bench programs listed below.
possible deload
weeks 5-8 run filling out the hoodie
weeks 9-12 run filling out the hoodie 2
possible deload
weeks 13-16 run benchaholic or all i want for christmas is a big bench
weeks 17-21 run benchamin franklin
possible deload
so that goes 5days a week --> 4 days a week--> 4 days a week--> 5 days a week--> 4 days a week
bench press goes from 2x per week for first 12 weeks up to 5x for 4 weeks back down to 4x per week.
that gives you prolly 24 weeks of training if you take a couple deloads as laid out above. Should be able to put massive gains in muscle and bench strength in that time.
you could also pick one of the 5 day bench programs where i have them listed above and pick the other and run it where i have dr jacked listed. then you would really be running your bench numbers up.
This post was edited on 3/11/22 at 11:47 am
Posted on 3/11/22 at 11:56 am to lsu777
Thanks for that info/feedback, I’m definitely not planning on dropping too much into a caloric deficit. I’ll try and get the protein up a bit higher while I’m on this plan, right now it’s right at 40% when I’m behaving.
As long as it still has me squatting and deadlifting once per week that’s all I really care about on the lower body. Just trying to keep those numbers semi respectable while working on the upper body.
Do you suggest continuing to up my estimated maxes and training maxes similar to 5/3/1 while doing these plans or keep them relatively stable to where I leave off for the next few cycles?
As long as it still has me squatting and deadlifting once per week that’s all I really care about on the lower body. Just trying to keep those numbers semi respectable while working on the upper body.
Do you suggest continuing to up my estimated maxes and training maxes similar to 5/3/1 while doing these plans or keep them relatively stable to where I leave off for the next few cycles?
Posted on 3/11/22 at 12:13 pm to lsu777
quote:
lsu777
Thank you for the roadmap.
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