re: Pen and Paper Strength App

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Are there any PPSA programs that run about an hour for 3 days a week?

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I haven't done any 3 day plans. Looking at the website, I doubt many can be done in a hour. Most PPSA plans have an avg (recommended) rest time of 2-3 minutes per set. To keep it at an hour, you're looking at ~20 working sets; probably sub-15 with cardio and warm-up included.

I tend to keep my rests between 90-120s. Its not optimal, but it keeps my workouts for the most part around 75min (which includes ~10min stretching).

I've only been doing PPSA for a little over a year but don't recall many days where I was done under an hour. Some of the other more established people know better if any of them can routinely be done in under an hour.

Benchamin Franklin 2 - Day 8

Today doesn't even feel remotely comparable to yesterday. According to my watch, I burned 200 less calories today and my avg HR was 8bpm lower. Other than the 4x25 seated wrist curls, it wasn't bad at all. Hoping yesterday was a fluke and tied to bad diet Easter weekend.

Bench was done in the blink of an eye. OHP was heavy (especially after I bumped the weight up on sets 2 and 3), but got it done without too much trouble. Went up in weight on the last set of rows;
the final reps could've been better. Went too light on first set of Tate Press. The rest of the sets were perfect.

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Started Big Back Billy yesterday.

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BBB may be my favorite, either that or Oak Tree

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mylsuhat

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Look who it is! Glad you’ve came over to the dark side!

Halfway through FOTH 2. This one really wears on me, 5 days a week and pretty much every day takes 90 min w/ warmup. I think I like the 4 days a week programs better with a mid week break.

Nutrients question: I'm 40 w/ borderline high cholesterol. Is it healthy to eat like 4-5 eggs for breakfast? Or should I just have a protein shake and call it good. I'm supplementing a lot of protein with shakes and usually don't eat breakfast except sometimes on the weekend. Debating if eating eggs for breakfast every day is healthy or not, i've read mixed stuff.

depends...for most people there blood cholesterol levels are not effected by dietary cholesterol, but some people are and they are usually hyper responders

if you have high cholestrol.... I highly suggest

citrus bergmont- 5-6000mg a day
Nattokinase- 12-16,000iu daily
super k- vitamin k- 5000mcg daily

also pomegranate juice- 100% not from concentrate- 4oz daily


do the above and i promise you will see better numbers than you ever have after 12 weeks. How is your BP?

yea should be. try and get free range eggs though.

Very busy weekend so playing catch up on my recaps.

Benchamin Franklin 2 - Day 10

This one was a doozy. It wasn't lifts that brought the intensity, but rather the early time and fast rests. In order to get this one in as planned, I got to the gym at 3:30AM (left my house walking at 3:15). Needed to be back home for 5:30AM to leave for a volleyball tournament at 6:15.

Glad I had the gym to myself. That deadlift portion of the last 82% SS brought some interesting sounds/words. I went no straps since it was only 3 reps/set. I got it done, but it was intense on the last 3 sets. The Pendlay rows were fun. For some reason, I just like the explosiveness of that variation. I do think I went a little heavy on the last set because form broke down a bit.


Benchamin Franklin 2 - Day 11

Another fairly early day where I had to change up my routine a little. I compromised on my gym time to appease the wife. Woke up later than normal since we were driving to San Antonio for gymnastics and planning to drive back home same day (made it home just before midnight). I drove and just warmed up with a 10min full incline walk on the treadmill.

There was nothing special with bench; just 4 sets of 6 at decent weight. The seated Arnold press is another one that I'm really loving. I like it much more than a traditional seated OH DB press. I really feel like the rehab I've been doing for my tennis elbow is paying off. I've stopped wearing the counterforce brace unless I feel some discomfort coming on. The BB curls (which were one of the most painful movements) were great. No pain and good form with no swinging motion. The behind-the-butt wrist curls still suck. Then create so much of a pump in my forearm it's almost impossible to make a fist.

Benchamin Franklin 2 - Day 12

Didn't get home until midnight and it was close to 1AM before I actually got to sleep. Probably should've taken the morning off, but I like to keep a schedule as much as possible. So far every 3rd day has a lot of volume, but not necessarily heavy weights. Made it very manageable this morning on low sleep. As the bench weight increased during the 12 sets, I also increased the weight on the rev grip bent rows. That was a LONG SS. Even with keeping the rests as close to 90s as possible, the 12 set SS still took 40min. The rear lat/BB OHP SS was solid. The first 3 sets of Tate Press were very manageable so I bumped up the weight on the last set. Turns out I wasn't quite ready for that one and form suffered a bit towards the end. It was the same story with the tri kickbacks. My form suffered with my planned weight, so I went down 1 step and it was too easy. Need to find that happy medium.

Getting back in the swing of things. Going to run Christmas bench as a three day program. Should last 6 weeks. Love the grip work in this one.

W1D1 in progress.

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Last week of Arm Farm for me. W4D1 kicked my arse yesterday. Didnt sleep great sunday night and he added an extra set to everything for this last week.

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If this week really is intense enough to kick your arse everyday, then go with PS1 and 2. DB Strength was the toughest one (intensity wise) I've done so far.