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Started By
Message
re: Pen and Paper Strength App
Posted on 5/3/24 at 7:52 am to Tiger_n_Texas
Posted on 5/3/24 at 7:52 am to Tiger_n_Texas
Hypertrophy W1D4
While this was only 3 supersets (including cardio), it was a stout workout. So far the leg portion of this plan packs a punch.
I slowed the tempo on the squats down for sets 4 and 5. Took a quick second to rebrace myself at the top. The chins felt great today. I typically do these on an assisted machine with the weight as low as it goes. I noticed the pad was coming up after me (good thing), so I decided to try the last 2 sets with the support completely removed. Hit 2 sets of 4 completely unassisted (at 211#). HUGE milestone for me.
Not a fan of lunges (much less reverse), so I always do these as walking lunges. Got a little wobbly on the last couple reps of sets 2 and 3. Those were paired with 1 arm rows. These suprised me a little as they were easier than I was expecting. I didn't go up in weight, but I didn't struggle either.
The cardio was a little suprising also. Zottman curls, shrugs, then BB curls. Having BB curls after Zottman curls hurt big time. I had to lower my BB weight and forearms were shot by set 3.
First week in the books. I like this plan so far. It does drive a higher intensity than the last couple I've done. So far it's not up to the intensity level of DB Strength, but a close 2nd (of the ones I've done). Looking forward to 2 days rest/cardio.
While this was only 3 supersets (including cardio), it was a stout workout. So far the leg portion of this plan packs a punch.
I slowed the tempo on the squats down for sets 4 and 5. Took a quick second to rebrace myself at the top. The chins felt great today. I typically do these on an assisted machine with the weight as low as it goes. I noticed the pad was coming up after me (good thing), so I decided to try the last 2 sets with the support completely removed. Hit 2 sets of 4 completely unassisted (at 211#). HUGE milestone for me.
Not a fan of lunges (much less reverse), so I always do these as walking lunges. Got a little wobbly on the last couple reps of sets 2 and 3. Those were paired with 1 arm rows. These suprised me a little as they were easier than I was expecting. I didn't go up in weight, but I didn't struggle either.
The cardio was a little suprising also. Zottman curls, shrugs, then BB curls. Having BB curls after Zottman curls hurt big time. I had to lower my BB weight and forearms were shot by set 3.
First week in the books. I like this plan so far. It does drive a higher intensity than the last couple I've done. So far it's not up to the intensity level of DB Strength, but a close 2nd (of the ones I've done). Looking forward to 2 days rest/cardio.
3
Posted on 5/3/24 at 7:54 am to jose
quote:
Jose
Create a thread for June to see who all is in. I'm open to change from PS1 if thats what the majority want.
Posted on 5/3/24 at 3:02 pm to Tiger_n_Texas
I'm thinking of getting "Grasshopper" as I get more into weightlifting. I have been doing running, yoga, and body weight exercises at least 3 times a week for about a year now. I'd like to transition from maintenance/ backyard workouts to dedicated strength building. I have run a few half marathons in the past and done plenty of body weight workouts (pushups/ pullups/ sit ups/ yoga/ etc) but i have never really been into weightlifting.
A couple questions:
Do i need any equipment other than a weight bench, dumbbells, and a bar?
Can i do all the exercises myself alone without a spotter?
Is Grasshopper a good into to weightlifting and strength building?
Any tips or advice for starting out?
A couple questions:
Do i need any equipment other than a weight bench, dumbbells, and a bar?
Can i do all the exercises myself alone without a spotter?
Is Grasshopper a good into to weightlifting and strength building?
Any tips or advice for starting out?
Posted on 5/3/24 at 6:26 pm to JonahDatHeifer
quote:
Do i need any equipment other than a weight bench, dumbbells, and a bar?
I'm gonna assume you know you'll need weight plates as well, but yeah, that's all you need. A weight hanging belt so you can add weight to dips and chin-ups, if you want to do them that way. Plus, a place to do chin-ups/pull-ups/dips
quote:
Can i do all the exercises myself alone without a spotter?
That question is really best answered by you, but I always work out alone and I never bench press without safeties in place. So if you work out alone I'd suggest doing the same with your bench press, everything else can be done without a spotter. Same with squat, set the safeties appropriately and learn how to dump a squat bar. You shouldn't need to do this, but stuff happens so it's best to be prepared.
quote:
Is Grasshopper a good into to weightlifting and strength building?
Yes, it's good. It's not great, but it's not horrible either, so I'd say it's good. You will get to do all of the major compound barbell movements and many other popular movements as well. If you put an honest effort into it you should definitely increase your strength as well as your technique in the movements.
quote:
Any tips or advice for starting out?
I'd recommend taking a day or two and devote that time to finding your MAXES on the 1)Deadlift, 2)Squat, 3)Bench Press, and 4)Press. It you don't know how to find out your maxes, that is an additional thing you need to learn how to do and it's a topic that gets overlooked a lot in my opinion. If you don't know, just say and I'll give you a quick run through on what I'd do in your situation. If you do know how to find your max, then the next tip I'd recommend is to use 90% of your max as "Training Max" for the actual weights you'd be lifting day to day. When I ran this program, once I got into the second month and the workouts went from being 3 a week to 4 a week, I had to cut down on the weights I was lifting because it was too much to recover from when using 100% of my Max.
The creator of these programs advocates using a training max in this way, if 90% is too much, use 85%. If 90% is too light, use 95%. If you can get by using 100% of your known max that's fine, but if you're new to weight lifting that is unlikely. Also, if you have Instagram, you can visit the PPSA IG page and he has a HELP section at the top that you can click on and it runs through lots of tips he has for beginners.
Posted on 5/6/24 at 11:16 am to DrDenim
quote:
'm gonna assume you know you'll need weight plates as well, but yeah, that's all you need.
I have a pullup/chinup bar, full set of weight plates, a bar, dumbells, and a bench in my home gym i built in my shed. I'm thinking of building a support for squat/ bench-press out of unistrut around my bench unless someone has a recommendation on a good affordable rack. Looks pretty straight forward i just need an adjustable position to catch the bar and a taller one to set the bar before i pick it up.
Everything on amazon looks like it's to cheaply built to trust and when you try and research on the internet every site seems to just show you an option for $1500 and an option for $50.
quote:
If you don't know, just say and I'll give you a quick run through on what I'd do in your situation.
Yeah I'm completely new to lifting. I googled finding your max, but definitely will take any advice.
Thanks.
This post was edited on 5/6/24 at 12:12 pm
Posted on 5/6/24 at 11:26 am to JonahDatHeifer
quote:
I googled finding your max, but definitely will take any advice.
Err a little on the low side. You should progress pretty quickly as long as you stick with it.
Posted on 5/6/24 at 1:02 pm to Tiger_n_Texas
Hypertrophy W2D1
Other than cutting the grass, I took the weekend off completely from working out. The inside of my quads are extremely tender from last week. I was nervous about the deadlift portion today because of this.
As it turns out, it should've been bench and OHP that I was worried about. I missed the last rep on both of these. I was a little surprised as I've been focusing on bench more over the last several months. For now, I'll chalk this up as too much of a calorie deficit over the weekend. I'll see how bench feels Thursday and go from there.
Deadlifts today actually felt great. Everything was really smooth and consistent; even got a compliment from one of the trainers on my form. All the other accessories today felt similarly good (rear lats, skull crushers, pushdowns, farmers carries, CG pushups).
Other than cutting the grass, I took the weekend off completely from working out. The inside of my quads are extremely tender from last week. I was nervous about the deadlift portion today because of this.
As it turns out, it should've been bench and OHP that I was worried about. I missed the last rep on both of these. I was a little surprised as I've been focusing on bench more over the last several months. For now, I'll chalk this up as too much of a calorie deficit over the weekend. I'll see how bench feels Thursday and go from there.
Deadlifts today actually felt great. Everything was really smooth and consistent; even got a compliment from one of the trainers on my form. All the other accessories today felt similarly good (rear lats, skull crushers, pushdowns, farmers carries, CG pushups).
Posted on 5/6/24 at 1:03 pm to JonahDatHeifer
quote:
Yeah I'm completely new to lifting. I googled finding your max, but definitely will take any advice.
Deadcember had the best advice IMO. Start with sets of 3 reps. Increase the weight as you go until you can't get 3 and there is your training max. May not be your true 1RM but its a good starting point.
I had no idea where to start when I started Deadcember 2 years ago and I did hos method and it was very close for me. I ended up going up 25 pounds to my 1RM at the end of the month.
Posted on 5/6/24 at 3:03 pm to Tiger_n_Texas
quote:
Not a fan of lunges (much less reverse),
ftr the reverse lunge hits the posterior chain and the stability of the position a lot more than the other variations. He is prolyl trying to hit more hamstrings and glutes when he programs those, so be leery of changing them.
Posted on 5/6/24 at 3:07 pm to jose
How do you guys pick weights for stuff like 5_ 5_ 5_ 5_ 10_?
In his example he has:
5 90 5 95 5 100
I’m used to doing percentage of 1RM, pyramid, reverse pyramid, or straight sets reducing reps and I usually stop my set close to or at failure.
In his example he has:
5 90 5 95 5 100
I’m used to doing percentage of 1RM, pyramid, reverse pyramid, or straight sets reducing reps and I usually stop my set close to or at failure.
Posted on 5/6/24 at 3:32 pm to whiskey over ice
quote:
How do you guys pick weights for stuff like 5_ 5_ 5_ 5_ 10_?
This is just my opinion, but the lower the reps the heavier I will go on the first set and then feel it out. Higher reps lower weight.
But I keep a record of it and try to increase it during the month.
Posted on 5/8/24 at 6:08 am to jose
Pool Season W1D1 in the books. Got a really good pump, broke more of a sweat than I did in maybe any workout in FOTH 1 and 2. I ran this program last August and had the following improvements.
Up 40 lbs in 3 rep back squats
Up 20 lbs in 4 rep bench
Up 10 lbs in 1 arm rows
Strangely BB upright rows and DB laterals were about the same. My shoulders were completely dead by the end of cardio.
Up 40 lbs in 3 rep back squats
Up 20 lbs in 4 rep bench
Up 10 lbs in 1 arm rows
Strangely BB upright rows and DB laterals were about the same. My shoulders were completely dead by the end of cardio.
Posted on 5/8/24 at 6:52 am to lsu777
quote:
ftr the reverse lunge hits the posterior chain and the stability of the position a lot more than the other variations. He is prolyl trying to hit more hamstrings and glutes when he programs those, so be leery of changing them.
Thanks for the info. I should've been more clear. I still do the lunges as reverse. I just do them as reverse walking lunges instead of stationary.
Posted on 5/8/24 at 6:59 am to Tiger_n_Texas
Hypertrophy W2D2
Knocked this one out yesterday morning. All in all it went ok. Squats were decent. I hit all reps on both front and back squats. The last set of each could've definitely been better, but I got them done. I did all of the chin-ups unassisted which is a major milestone for me. I went a little lighter on the DB curls than planned. Between BB curls right before and my elbow flaring up, planned weight just wasn't happening.
Knocked this one out yesterday morning. All in all it went ok. Squats were decent. I hit all reps on both front and back squats. The last set of each could've definitely been better, but I got them done. I did all of the chin-ups unassisted which is a major milestone for me. I went a little lighter on the DB curls than planned. Between BB curls right before and my elbow flaring up, planned weight just wasn't happening.
Posted on 5/9/24 at 6:45 am to Tiger_n_Texas
PS1 W1D4
Holy hell. Big pump Friday did not disappoint.
Those 6 sets of BP were brutal to start with. We were a bit distracted in the garage grind house this morning as we were under a tornado watch and the power kept blinking on and off, but we finished.
Coming off of arm farm last month, my legs are pretty tight after yesterday's big squat day. I'm happy to do more leg days. My GP is not. He's gonna be sad when I let him know about Squatober 2024.
Holy hell. Big pump Friday did not disappoint.
Those 6 sets of BP were brutal to start with. We were a bit distracted in the garage grind house this morning as we were under a tornado watch and the power kept blinking on and off, but we finished.
Coming off of arm farm last month, my legs are pretty tight after yesterday's big squat day. I'm happy to do more leg days. My GP is not. He's gonna be sad when I let him know about Squatober 2024.
Posted on 5/10/24 at 8:45 am to Tiger_n_Texas
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.
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.
Posted on 5/10/24 at 10:34 am to Tiger_n_Texas
just find alternative that doesnt hurt. i would consider that still finishing the plan
Posted on 5/10/24 at 11:32 am to lsu777
quote:
just find alternative that doesnt hurt. i would consider that still finishing the plan
That's the goal. I'm just nervous about deadlifts and squats aggravating it more. The plan has 1 to 2 of the following every day; back squat, front squat, deadlifts, snatch deadlifts, and reverse lunges. The rep and weight % combination is pretty stout on the sets.
Do you have any recovery pointers? My thoughts were easy walking to keep it loose and using a massage gun/lacrosse ball to work the muscle.
Posted on 5/10/24 at 11:37 am to Tiger_n_Texas
foam rolling helps mine and the message gun and stim. but depends on what it is.
just start light on everything and if it hurts, do not do it. we are not professional athletes and there are no mandatory exercises.
just start light on everything and if it hurts, do not do it. we are not professional athletes and there are no mandatory exercises.
Posted on 5/10/24 at 12:42 pm to Tiger_n_Texas
What kind of pain was it? Sometime piriformis syndrome can present like that.
Just finished up day 24 of Clean the House. Thats a wrap on maybe my second favorite program. Behind Arm Farm.
I tried to go as heavy as I could on power clean and front squat since it was the last day. I got 225 on cleans and 265 on front squat. That’s the most I’ve cleaned since high school and the most I’ve ever front squatted. Felt good. Ready for a change though.
Just finished up day 24 of Clean the House. Thats a wrap on maybe my second favorite program. Behind Arm Farm.
I tried to go as heavy as I could on power clean and front squat since it was the last day. I got 225 on cleans and 265 on front squat. That’s the most I’ve cleaned since high school and the most I’ve ever front squatted. Felt good. Ready for a change though.
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