re: Pen and Paper Strength App

Hypertrophy W2D3

I can finally see some significant progress being made. I'm noticing it on the auxiliary lifts but still happy to see the gains being made. Today was decent. Bench was OK (not great; not bad). The snatch deadlifts felt great and are my favorite variation of deadlift due to more range of motion and time under tension with a lighter weight. The lat/dip SS provided a SOLID burn. Placing that just before the pushdown/farmers walk/CG bench SS is just mean. My triceps were on fire. I failed the 2nd set of CG bench and had to drop weight to complete the 3rd set. Triceps were just torched by the end.

Hypertrophy W2D4

So far I've completed each PPSA plan I've started. Today however might be my last day on Hypertrophy. I made it thru the squat/chin superset fine. It actually went better than expected. I took the squats slow and steady, hit all reps, and didn't feel like form broke down. Similar on the chins. Took my time and pushed myself to hit as many as possible completely unassisted.

The trouble came on the reverse lunge/row SS. I grabbed the DBs and took my first step backwards. I almost fell over due to the pain in my right quad. I'm not sure what I did exactly as there was no pain during the back squats. I tried doing the reverse lunges as even body weight and it was too painful. I ended up just doing bodyweight forward stationary lunges as the pain was almost non-existent on those. Whatever I pulled, I could even feel it (albeit not painful) when bracing on the single arm rows.

I went ahead and finished out the plan as the rest was arms (zottman curls/shrugs/BB curls). It was a long walk home as I went at a much slower pace. I'll take it easy over the weekend and just focus on walking/stretching/etc. We'll see how Monday goes and take it one day at a time. I don't want to quit the plan, but I also don't want to make it worse.