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re: Pen and Paper Strength App
Posted on 8/4/24 at 6:30 pm to JL
Posted on 8/4/24 at 6:30 pm to JL
Finished up 70s big this morning. Ended with a hell of a back day. 9 sets of heavy deads, 10 sets of chin ups, 10 sets kettlebell swings, took about an 1 hour 45 min.
Really fun program that’s really random, not for somebody that prefers a pattern or routine. The one thing I did notice is it utilized a lot of old school German strength training which is the 10 sets of 10 format which I enjoyed. Program took me awhile, been working a lot of over time so I was just going 2/3 days a week.
Decided to jump straight back into pool season 1 tomorrow morning for August then straight to PS2 for September. Ran both in April/May and enjoyed them. Will try a challenging bulk program once October hits like brick house or meat wagon.
Really fun program that’s really random, not for somebody that prefers a pattern or routine. The one thing I did notice is it utilized a lot of old school German strength training which is the 10 sets of 10 format which I enjoyed. Program took me awhile, been working a lot of over time so I was just going 2/3 days a week.
Decided to jump straight back into pool season 1 tomorrow morning for August then straight to PS2 for September. Ran both in April/May and enjoyed them. Will try a challenging bulk program once October hits like brick house or meat wagon.
0
Posted on 8/5/24 at 9:32 am to Tiger_n_Texas
Playing catch up. Knocked out DB Strength W1D3 and W1D4 Friday and Saturday. The incline DB Press felt off. I watched some videos and read a few articles on it. Realized I had the angle too high. Dropped the bench down a setting and it felt much better. Initially it was closer to a shoulder press than a bench press. Nothing else really to report as everything went as planned on both days.
Completed W2D1 this morning. Bumped up the weights a little this week. Pretty much started with the weights I ended the sets on W1D1.
I did notice an issue with my hip flexor during the RFESS today. The pain (while not too bad) was in my right thigh when it was the elevated foot. I'll be researching rehab, stretching, and possibly some alternates to RFESS and lunges. Anyone think using a lower height bench for the elevated foot would make a difference?
I had this back in May also and I don't want to let it get as bad as it did then. If anyone has any pointers or tips, I'm all ears. I have a feeling the RFESS and lunges are going to be rough this month if it keeps flaring up.
Completed W2D1 this morning. Bumped up the weights a little this week. Pretty much started with the weights I ended the sets on W1D1.
I did notice an issue with my hip flexor during the RFESS today. The pain (while not too bad) was in my right thigh when it was the elevated foot. I'll be researching rehab, stretching, and possibly some alternates to RFESS and lunges. Anyone think using a lower height bench for the elevated foot would make a difference?
I had this back in May also and I don't want to let it get as bad as it did then. If anyone has any pointers or tips, I'm all ears. I have a feeling the RFESS and lunges are going to be rough this month if it keeps flaring up.
Posted on 8/5/24 at 9:39 am to Tiger_n_Texas
i was going to do 531 beginner prep school but decided against it just do to time it takes etc
so started seesaw last night. really enjoyed the back and fourth on the sets for the big lifts. shite takes a while though when you factor in warmup then 6 sets of squats and bench. plus a deadlift variant. but overall enjoyed it.
so started seesaw last night. really enjoyed the back and fourth on the sets for the big lifts. shite takes a while though when you factor in warmup then 6 sets of squats and bench. plus a deadlift variant. but overall enjoyed it.
Posted on 8/6/24 at 6:24 am to lsu777
For anybody that's done Brace Yourself....I'm curious how you scheduled it. I'm thinking about doing Squatober again this year, so once I get home to OK in mid August I'll be done with several weeks of 5/3/1 and I'd like to do this Brace Yourself program on the same schedule I'm doing now(Mon-Tue/Off Wed/Thu-Fri), so it's gonna be a 4 day a week affair and that should get me 6 weeks and I'll be right up to the beginning of Squatober at that point.
Has anyone done BYIC on a 4 days a week? My big question for this is: Did you taper off before starting Squatober? Or just hit it full speed off of BYIC?
Also, someone asked about bands in this thread before, got an email the other day from Westside about their band bundles, don't think they are marked down for sale or anything, but they got em in stock. The beginner bundle has 6 bands for $50 and you can do a lot with it.
Has anyone done BYIC on a 4 days a week? My big question for this is: Did you taper off before starting Squatober? Or just hit it full speed off of BYIC?
Also, someone asked about bands in this thread before, got an email the other day from Westside about their band bundles, don't think they are marked down for sale or anything, but they got em in stock. The beginner bundle has 6 bands for $50 and you can do a lot with it.
Posted on 8/6/24 at 2:39 pm to DrDenim
Just finished day 1 of Brace yourself, felt good after taking last week off from lifting. Looking ahead of Day 3, but it also repeats on 6, 9, etc. Do you do the warmup in the rest period between sets of front squat & bench? He writes 3 sets then* and slightly confused. Any help?
Posted on 8/6/24 at 2:57 pm to Tiger_n_Texas
DB Strength W2D2
As expected hip flexor in my right thigh flared up during the walking lunges. I still proceeded to complete them as planned with the same weight. I just used some caution to take a little smaller step and not drop my knee as close to the floor as normal. It's not as effective as a long, deep lunge, but it seemed to keep the flare up minimal.
I was pretty excited that there was NO pain during the goblet squats (4x10@90#). Reaffirmed that the issue is only on RFESS and lunges where my right leg is the assistance/trailing leg.
I typically complete the 1st set with the weight I left off the week before. Then I'll move up on set 2 or 3 depending on how I feel. I didn't get to move up on anything except the overhead farmers carries. I decided to retain form instead of pushing the weight.
It's been a LONG 2 weekends in the TX heat (~20 hrs each weekend) working on my wife's car and it's taken a toll on me. Unrelated to the H&F board, but make sure to buy a trusted brand when replacing a timing belt. Having an 'Amazon' timing belt snap on an interference engine is pretty catastrophic.
I've said it before, but I absolutely love the intensity of this plan. With that said, I'm going to soak up the rest day tomorrow.
As expected hip flexor in my right thigh flared up during the walking lunges. I still proceeded to complete them as planned with the same weight. I just used some caution to take a little smaller step and not drop my knee as close to the floor as normal. It's not as effective as a long, deep lunge, but it seemed to keep the flare up minimal.
I was pretty excited that there was NO pain during the goblet squats (4x10@90#). Reaffirmed that the issue is only on RFESS and lunges where my right leg is the assistance/trailing leg.
I typically complete the 1st set with the weight I left off the week before. Then I'll move up on set 2 or 3 depending on how I feel. I didn't get to move up on anything except the overhead farmers carries. I decided to retain form instead of pushing the weight.
It's been a LONG 2 weekends in the TX heat (~20 hrs each weekend) working on my wife's car and it's taken a toll on me. Unrelated to the H&F board, but make sure to buy a trusted brand when replacing a timing belt. Having an 'Amazon' timing belt snap on an interference engine is pretty catastrophic.
I've said it before, but I absolutely love the intensity of this plan. With that said, I'm going to soak up the rest day tomorrow.
Posted on 8/6/24 at 3:10 pm to DrDenim
quote:
DrDenim
I haven't ran it before, but I'm starting it towards the end of August. I've been running everything (unless it's a 5day/week plan) as 2 on/1 off. Keeping this pattern should allow me to have 4 extra days before Squatober. If needed, I'll use those as rest throughout the plan. Otherwise, I'll keep my pattern and end September as rest, IG leg post, IG upper body post, rest.
Posted on 8/6/24 at 3:15 pm to Ruckingisthewaytogo
quote:
Do you do the warmup in the rest period between sets of front squat & bench? He writes 3 sets then* and slightly confused. Any help?
No, do the warm up before starting the first lift. He just wrote the warm up to the side so he could fit 3 days on 1 sheet. The asterisk under the lift is for the rest time as it's not the same for every lift.
Warm up > Lifts > Cardio
Posted on 8/7/24 at 3:51 pm to Tiger_n_Texas
Thanks. So he was just tight on space. I was looking at my other programs and never saw him program something to do between sets. So continue as normal.
Posted on 8/12/24 at 6:07 am to DrDenim
Last year I ran Brace Yourself on a 3 day split of Tuesday, Wednesday and Saturday due to playing Volleyball on Wednesday nights. Otherwise, I would have done Mon, Wed and Friday.
I did so for just 4 weeks, then had a deload and retest of maxes the week prior to Squatober. Still made decent progress in that time.
This year, I am planning on doing the 8 weeks with a deload before Oct. As life happens when making other plans, we’ll see what happens.
I noticed the description has been updated where he has mentioned it can be a 4 or 5 day split. So big respect to anyone who’s does that.
Just finished week 2 and glad to have at least a rest day between sessions.
At 44, the legs need all the recovery I can get. Sets of 85% back squat, and again this week
I did so for just 4 weeks, then had a deload and retest of maxes the week prior to Squatober. Still made decent progress in that time.
This year, I am planning on doing the 8 weeks with a deload before Oct. As life happens when making other plans, we’ll see what happens.
I noticed the description has been updated where he has mentioned it can be a 4 or 5 day split. So big respect to anyone who’s does that.
Just finished week 2 and glad to have at least a rest day between sessions.
At 44, the legs need all the recovery I can get. Sets of 85% back squat, and again this week
This post was edited on 8/12/24 at 6:57 am
Posted on 8/12/24 at 7:33 am to Aussie111
Hmmmm, I may have to do some harder thinking then. I was gonna do 4 days a week for the last two weeks of August, then do 5 days a week for the first 2 weeks of September, and that will get me through 18 of the 24 sessions in BY...IC, and then I'll train every other day until I finish the last 6 sessions. That will put me finishing BY..IC on 9/25 and I can just take it easy before the official Squatober '24 starts. He may start it on 9/30 if he's one of those "The Week Starts On Monday" psychopaths.
I'll play around with some different schedules, but I like this plan above. Also, it will kill my O.C.D but I don't have to finish 100% of BY..IC, but it's definitely not a requirement. I'd like to think that I usually end up listening to my body and doing the prudent thing, but sometimes I go crazy.
I'll play around with some different schedules, but I like this plan above. Also, it will kill my O.C.D but I don't have to finish 100% of BY..IC, but it's definitely not a requirement. I'd like to think that I usually end up listening to my body and doing the prudent thing, but sometimes I go crazy.
Posted on 8/12/24 at 8:14 am to DrDenim
I plan to start BYIC today. I’m going to do three days BYIC and 1 day of arm farm to make 4 workout days per week.
Posted on 8/12/24 at 10:09 am to LSUSports247
still chugging along on seesaw...i really like the program...but man..my knee is killing me.
i redid my squat form to be low bar and do it exactly like rippetoe prescribes in hopes between it and the BPC i can hopefully fix it. If not, gonna look at going to the ortho next month.
i redid my squat form to be low bar and do it exactly like rippetoe prescribes in hopes between it and the BPC i can hopefully fix it. If not, gonna look at going to the ortho next month.
Posted on 8/13/24 at 9:40 am to Tiger_n_Texas
Haven't posted an update in a week, but I've been hitting the workouts as planned.
W2D3 - W3D2
I played around with my stance for RFESS sets. I've found that if I lean forward to get more weight over my planted foot, the pain in my hip flexors is much less prominent. Lunges also feel better when I take a slightly smaller step. I've found that there are several lifts that I'm at an in-between on DB weights. For the last 1.5 weeks of the plan, I'm going to focus on staying at the same weights and slowing down the reps. Hoping more time under tension and focusing on form will get me to the next DB weights with correct form.
W2D3 - W3D2
I played around with my stance for RFESS sets. I've found that if I lean forward to get more weight over my planted foot, the pain in my hip flexors is much less prominent. Lunges also feel better when I take a slightly smaller step. I've found that there are several lifts that I'm at an in-between on DB weights. For the last 1.5 weeks of the plan, I'm going to focus on staying at the same weights and slowing down the reps. Hoping more time under tension and focusing on form will get me to the next DB weights with correct form.
Posted on 8/15/24 at 11:14 am to Tiger_n_Texas
Again, big thanks to everyone for the suggestions and help. I am enjoying lifting and these programs. I thought it would be fun to track my training max as i go through these programs similar to tracking my weight in the PTFD thread:
Previous:
First ever strength training program: Grass hopper - 8 weeks
First 4 weeks: Training Max: Just the Bar for all
Second 4 weeks: 100lbs for all
Current:
Grasshopper - 8 weeks - Training Maxes:
Deadlift: 200
Back Squat: 175
Bench: 130
Next Program:
SuperSet Remastered - 4 weeks
Previous:
First ever strength training program: Grass hopper - 8 weeks
First 4 weeks: Training Max: Just the Bar for all
Second 4 weeks: 100lbs for all
Current:
Grasshopper - 8 weeks - Training Maxes:
Deadlift: 200
Back Squat: 175
Bench: 130
Next Program:
SuperSet Remastered - 4 weeks
Posted on 8/17/24 at 10:06 am to Tiger_n_Texas
Wrapped up W3 Thursday. Had some really good days where I just felt great.
On W3D3 confidence was so high on RDLs that I grabbed the 100# DBs without a second thought. With the exception of the last set of front raises and the 3rd SS of farmer's carry/shrugs, everything was extremely solid. The lat raise and front raise SS is a scorchers and by the 3rd set shoulders were toast. I had a little bit of a grip issue on the 3rd set of shrugs. Grip was just dead after carrying the 80# DBs around and then going straight into the shrugs without even setting them down to adjust grip.
W3D4 was solid as well. Only issues were the last 2 sets of 1 arm rows my grip again began to fail.
Kicked off W4 at 4am this morning. One thing I've noticed is that my right arm is definitely stronger and has better control than my left. This was noticeable on DB bench and DB seated OHP.
It's almost 6 months to the day that I ran this last. Comparing then and now is interesting.
*I'm exactly 20# lighter.
*RFESS went up 10# and I have more focus on keeping the weight on my front foot.
*Rear lat raises are the same weight, but I'm focusing on squeezing my shoulders more at the top of the lift.
*I ended DB bench 5# higher. I increasing the weight each set today where as 6 months ago I had to drop weight each set to complete it.
*I went up 15# on DB RDL. I probably could've gone higher, but I'm saving that for D3.
*Shoulder press is exactly the same. I didn't feel comfortable pushing the weight here as something just doesn't feel right in my left shoulder with the OHP motion.
*I stayed the same on goblet squats also. I had a little left in the tank and feel like I could've pushed myself more here.
*The close grip pushups and wall sits both were much easier. Form, depth, and rep speed are night and day from where I was.
*Skullcrushers (2 DB) are much better also. I'm up 10# with better form. I feel like I cheated myself last time by holding the DB where they touched each other. I've focused on not letting myself do that this time.
*1 arm suitcase carry and shrugs are the same as last time. I could've gone heavier on carries, but opted to just use the same weight as shrugs for efficiency.
On W3D3 confidence was so high on RDLs that I grabbed the 100# DBs without a second thought. With the exception of the last set of front raises and the 3rd SS of farmer's carry/shrugs, everything was extremely solid. The lat raise and front raise SS is a scorchers and by the 3rd set shoulders were toast. I had a little bit of a grip issue on the 3rd set of shrugs. Grip was just dead after carrying the 80# DBs around and then going straight into the shrugs without even setting them down to adjust grip.
W3D4 was solid as well. Only issues were the last 2 sets of 1 arm rows my grip again began to fail.
Kicked off W4 at 4am this morning. One thing I've noticed is that my right arm is definitely stronger and has better control than my left. This was noticeable on DB bench and DB seated OHP.
It's almost 6 months to the day that I ran this last. Comparing then and now is interesting.
*I'm exactly 20# lighter.
*RFESS went up 10# and I have more focus on keeping the weight on my front foot.
*Rear lat raises are the same weight, but I'm focusing on squeezing my shoulders more at the top of the lift.
*I ended DB bench 5# higher. I increasing the weight each set today where as 6 months ago I had to drop weight each set to complete it.
*I went up 15# on DB RDL. I probably could've gone higher, but I'm saving that for D3.
*Shoulder press is exactly the same. I didn't feel comfortable pushing the weight here as something just doesn't feel right in my left shoulder with the OHP motion.
*I stayed the same on goblet squats also. I had a little left in the tank and feel like I could've pushed myself more here.
*The close grip pushups and wall sits both were much easier. Form, depth, and rep speed are night and day from where I was.
*Skullcrushers (2 DB) are much better also. I'm up 10# with better form. I feel like I cheated myself last time by holding the DB where they touched each other. I've focused on not letting myself do that this time.
*1 arm suitcase carry and shrugs are the same as last time. I could've gone heavier on carries, but opted to just use the same weight as shrugs for efficiency.
Posted on 8/17/24 at 6:37 pm to Tiger_n_Texas
Finished Pool Season II today. Got Filling up the Hoodie for next plan starting Monday. Looking forward to it. Really enjoy these plans
Posted on 8/18/24 at 5:10 am to JonahDatHeifer
Brace Yourself.. It’s Coming W3D3 completed and in the books:
The same format as week 1 (repeats each 6 days) and reminded why this is one of my favourite PPSA plans. I have started to trust more the process more, lifting heavy without a belt unless top sets.
After the reverse lunges, Bulgarian spit squats, goblet squats, back squats, front squats and deads, the lets are in constant recovery.
The same format as week 1 (repeats each 6 days) and reminded why this is one of my favourite PPSA plans. I have started to trust more the process more, lifting heavy without a belt unless top sets.
After the reverse lunges, Bulgarian spit squats, goblet squats, back squats, front squats and deads, the lets are in constant recovery.
Posted on 8/21/24 at 10:36 am to stoov
Came to decision to start Arm Farm yesterday. Considered trying to cram Brace Yourself in prep for Squatober but doing a good bit of running with a group bootcamp workouts I do in addition to weight training throughout the week
Asked wifey which one she thought I should do and she commented I have great legs, lol.
Enjoying the PPSA programs but have only done the Pool Szn 1 twice & Pool Szn 2 once. Thinking of goals and more body comp & leaning down than pure strength at this point so will probably sit Squatober out this year and see what seems like good fit after Arm Farm
Thanks for attending my TED talk. Cheers!
Asked wifey which one she thought I should do and she commented I have great legs, lol.
Enjoying the PPSA programs but have only done the Pool Szn 1 twice & Pool Szn 2 once. Thinking of goals and more body comp & leaning down than pure strength at this point so will probably sit Squatober out this year and see what seems like good fit after Arm Farm
Thanks for attending my TED talk. Cheers!
Posted on 8/21/24 at 9:07 pm to Tiger_n_Texas
Wrapped up Dumbbell Strength today. Too tired for a full recap of the last few days and comparison of current vs 6 months ago. I definitely see improvement almost everywhere; heavier weights and/or better form. This plan and I have a love-hate relationship. I love the intensity, but damn do I hate some of the rep schemes.
Looking forward to Friday and starting my first run though of Brace Yourself.
Looking forward to Friday and starting my first run though of Brace Yourself.
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