re: Pen and Paper Strength App

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.