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Started By
Message
re: Pen and Paper Strength App
Posted on 5/13/24 at 10:30 am to Tiger_n_Texas
Posted on 5/13/24 at 10:30 am to Tiger_n_Texas
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).
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).
2
Posted on 5/13/24 at 10:51 am to Tiger_n_Texas
quote:
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).
Hell yea! Glad you're feeling better!
Posted on 5/16/24 at 1:50 pm to Tiger_n_Texas
Hypertrophy W3D2
Knocked this one out Tuesday. Day 2 on this plan should just be called squats... Knocked out all the squats with pretty decent form. It's been a while, but I had to make myself start the last couple sets. Once I started them, it was fine. I finished all the sets and reps. Front squat was pretty much the exact same. They were fine once I convinced myself to just pick the bar up off the J-hooks. I'm much more confident in my chin-up then I was previously. They're getting easier and cleaner while my bent rows feel like they've regressed. I took it a little easier on the cardio portion since this week added a set to the plan and my elbow was flaring up some. Curls, shrugs, curls is a rough combination for tennis elbow.
Hypertrophy W3D3
Completed a modified version of the plan this morning. I was tight on time and made for an intense workout. I skipped my typical warm-up work for my elbow/wrist. I also decided to SS the bench and snatch deadlift sets. While those 2 decisions saved me about 20 min, they were intense. Got them done, but both were heavy by the 5th set. The seated DB OHP went very well. The lat/dip SS was rough with short rests. Lats in general get rough with higher rep sets. To me they burn more than just about any other accessory in PPSA. Dips tended to be fine until around the 9th or so rep. It was a push to get the last 3 in. As far as the cardio goes, I was really pressed for time by that point. So I pushed thru all 4 sets with extreme minimal rest (maybe 15-20 seconds). Push downs burned like hell, farmers carries across the gym were rough on the grip, and the CG bench was like the icing on the cake. The only thing I truly missed was the very last rep on CG bench. Hoping to finish the week off strong tomorrow, but will be cautious with the lunges after last week.
Knocked this one out Tuesday. Day 2 on this plan should just be called squats... Knocked out all the squats with pretty decent form. It's been a while, but I had to make myself start the last couple sets. Once I started them, it was fine. I finished all the sets and reps. Front squat was pretty much the exact same. They were fine once I convinced myself to just pick the bar up off the J-hooks. I'm much more confident in my chin-up then I was previously. They're getting easier and cleaner while my bent rows feel like they've regressed. I took it a little easier on the cardio portion since this week added a set to the plan and my elbow was flaring up some. Curls, shrugs, curls is a rough combination for tennis elbow.
Hypertrophy W3D3
Completed a modified version of the plan this morning. I was tight on time and made for an intense workout. I skipped my typical warm-up work for my elbow/wrist. I also decided to SS the bench and snatch deadlift sets. While those 2 decisions saved me about 20 min, they were intense. Got them done, but both were heavy by the 5th set. The seated DB OHP went very well. The lat/dip SS was rough with short rests. Lats in general get rough with higher rep sets. To me they burn more than just about any other accessory in PPSA. Dips tended to be fine until around the 9th or so rep. It was a push to get the last 3 in. As far as the cardio goes, I was really pressed for time by that point. So I pushed thru all 4 sets with extreme minimal rest (maybe 15-20 seconds). Push downs burned like hell, farmers carries across the gym were rough on the grip, and the CG bench was like the icing on the cake. The only thing I truly missed was the very last rep on CG bench. Hoping to finish the week off strong tomorrow, but will be cautious with the lunges after last week.
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