re: Pen and Paper Strength App

Jose - I think you were correct with the hip flexors. I took it easy over the weekend. Stuck to the normal day to day activities. It's feeling better and surprisingly no pain on deadlifts (even at a rep/weight PR).

Hypertrophy W3D1

I've said it before, but this plan is probably the hardest I've done so far. The rep/weight schemes are no joke. I hit everything as planned, but I had to change up my rests. Most of the time I've been trying to stick to 90s so I could keep the workout time manageable. That 90s has been moving closer to 2-2:30 min now as I need the extra time.

Bench was fine but I had to push myself to hit the last rep or 2.

Deadlifts were HEAVY. I wouldn't necessarily call the first few sets easy, but I didn't struggle on them either. The last 2 sets were both tough and I had to take a quick couple breaths before the very last rep. So far D1 of each week in this plan has resulted in a Deadlift PR for weight/rep combination. Next week is no exception as it will be the first time in a training plan I pull 300+ (single or reps) when not going for a 1RM.

Everything else I seemed to have finally picked the correct weights on. I didn't move up or down on any of them (OHP, rear lats, skullcrushers, pushdowns, or farmers walk). Felt good to not have form break down or the need to reduce the weights after a couple sets.

We'll see how my thigh/hip feels tomorrow as it's the heavy squat day (mid rep front and back squats).