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Message
re: Pen and Paper Strength App
Posted on 1/30/24 at 9:44 am to jose
Posted on 1/30/24 at 9:44 am to jose
quote:
Day 14 70s big. Full body one today. Lots of RFESS and lunges. I'll be feeling this one. Day 17 on Thursday is looking like a miserable leg day
I started 70s on Saturday and just completed day 2 (first leg day) last night. I’m training 4 days a week and walking every other day while in a ~400ish calorie deficit. Hopefully the day off with just walking is enough rest for this damn knee discomfort.
1
Posted on 1/30/24 at 10:11 am to Party At LSU
quote:
I started 70s on Saturday and just completed day 2 (first leg day) last night. I’m training 4 days a week and walking every other day while in a ~400ish calorie deficit. Hopefully the day off with just walking is enough rest for this damn knee discomfort.
Good Luck!
This is probably the 2nd hardest PPSA program I have done so far. Strongville seemed harder IMO. But the legs day in this one are the worst
Posted on 1/30/24 at 10:27 am to jose
Yeah at first I was a little timid from reading the leg days, but it also seems to favor volume over heavy weights as opposed to Brickhouse or Squatober, both of which I’ve done. That may be a little easier on the knees.
But as we know, when lifting in a deficit you gotta fight for that muscle preservation, so here we go!
But as we know, when lifting in a deficit you gotta fight for that muscle preservation, so here we go!
Posted on 1/30/24 at 11:28 am to Tiger_n_Texas
quote:
Tiger_n_Texas
Good stuff thanks bro
Posted on 1/30/24 at 12:48 pm to Tiger_n_Texas
Dumbbell Strength W1D2
Today went better than yesterday. Looking at my heart rate data, this program is definitely packing some punch when compared to some others. Going to be interesting to see what my HR zone percentages are average after a full week.
As far as grip goes, today was better but not great. Grip started to get a little weak on the last set of heavy shrugs in SS3. I loosen up my watch a notch before my workout just incase that was the issue yesterday. I honestly think yesterday was a combination of a few things; watch too tight, insane forearm pump, and not enough water.
Today was my first time having DB Overhead Farmers Walks. I've seen yall talk about how those are weird/awkward. These definitely garnered some looks at the gym.
I'm loving the intensity of this plan. Using the break tomorrow for a sandbag and body weight workout.
Today went better than yesterday. Looking at my heart rate data, this program is definitely packing some punch when compared to some others. Going to be interesting to see what my HR zone percentages are average after a full week.
As far as grip goes, today was better but not great. Grip started to get a little weak on the last set of heavy shrugs in SS3. I loosen up my watch a notch before my workout just incase that was the issue yesterday. I honestly think yesterday was a combination of a few things; watch too tight, insane forearm pump, and not enough water.
Today was my first time having DB Overhead Farmers Walks. I've seen yall talk about how those are weird/awkward. These definitely garnered some looks at the gym.
I'm loving the intensity of this plan. Using the break tomorrow for a sandbag and body weight workout.
Posted on 1/30/24 at 1:40 pm to Tiger_n_Texas
quote:
Today was my first time having DB Overhead Farmers Walks. I've seen yall talk about how those are weird/awkward. These definitely garnered some looks at the gym.
I always waited for folks to leave my area and do them real fast
70s day 15 down. I got the 100 rep squats looming in 2 days.
Posted on 1/30/24 at 1:55 pm to jose
70s D13 done. This one wasn’t that bad, 10 sets of rows.
I’m scared to look ahead at the leg workout your talking about
I’m scared to look ahead at the leg workout your talking about
Posted on 1/30/24 at 9:00 pm to LSUSports247
Day 17 of 70s in the books. Going up and down stairs tomorrow should be interesting.
Thinking about stacked, jacked, and turning heads next, but I only have about an hour and 20 min a day. Anybody know if it’s doable?
Thinking about stacked, jacked, and turning heads next, but I only have about an hour and 20 min a day. Anybody know if it’s doable?
Posted on 1/30/24 at 9:13 pm to DeLaRiva
You’d have to take very small breaks and maybe super set some things. Did it a month ago and some of the workouts are legit 2 hours when sticking to the suggested break times
Posted on 1/31/24 at 4:41 am to cfish140
quote:
Thinking about stacked, jacked, and turning heads next, but I only have about an hour and 20 min a day. Anybody know if it’s doable?
Over the past two years, I've run it 5 times; I would usually take between 65 - 80 minutes. You definitely can't follow the prescribed rest times and keep it under 90 minutes.
I typically rest 2 minutes for the main lifts (the "Stacked Strength" portion) and 60 - 90 seconds for the Jacked Size and Cardio portions.
Posted on 1/31/24 at 7:20 am to DeLaRiva
you can but will have to keep rest times to 60-90s on the jacked portion, prolly 90s on the stacked strength portion and will have to really be vigilant on everything including warm up.
Posted on 1/31/24 at 8:55 am to DeLaRiva
quote:
Day 17 of 70s in the books. Going up and down stairs tomorrow should be interesting.
That is tomorrow for me. Glad I don't have stairs at work
Posted on 1/31/24 at 11:11 am to Trailer Trash
quote:
Trailer Trash
I can confirm that after 2 days of Dumbbell Strength my arse is SORE. Days 1 and 2 have a combined 85 goblet squats, 40 RDLs, 20 RFESS (per leg), and 25 walking lunges (per leg). For me the squat depth on goblet squats vs traditional back squats is night and day. I'm attributing my sore arse mostly to that added range.
Really looking forward to the rest of the program. This soreness feels like a good pain. It's not like the pain I've had in my elbows from overuse. Figure if I'm sore, then I'm working muscles that have been neglected.
Posted on 1/31/24 at 1:27 pm to Tiger_n_Texas
Day 16 70s big done. Good chest day. I mixed in some ab and flys in between sets. Big leg day looming tomorrow.
777, can you shoot me your email? I have a question for you.
777, can you shoot me your email? I have a question for you.
Posted on 1/31/24 at 1:42 pm to jose
(no message)
This post was edited on 1/31/24 at 1:59 pm
Posted on 1/31/24 at 1:56 pm to lsu777
Email sent.
Posted on 1/31/24 at 8:43 pm to jose
I think I’m running seesaw starting next week. Getting bored with non-PPSA workouts.
Posted on 1/31/24 at 9:22 pm to FieldEngineer
Well…why did you stop to begin with
Posted on 1/31/24 at 9:25 pm to lsu777
All of a sudden started feeling like the workouts were kicking my arse, so switched to a simple LP routine for a little bit. Motivation is in the toilet lately. I really like seesaw though, so I think that’ll help.
Posted on 1/31/24 at 9:37 pm to FieldEngineer
I’m about to finish day 3 of filling up the hoodie. I absolutely love this program. This is my third time, I think, to do it. One of my favorite ppsa programs. Upper back and arms are constantly pumped.
Like tonight, had 3 sets of facepulls(I do it with bench to so 10 sets total for me) plus 4 sets of upright rows and then 5 sets of shrugs.
If you can’t grow your traps on this program…I dunno what to tell you. And this is a chest/shoulder/tricep day, days 2 &4 are the back days
Like tonight, had 3 sets of facepulls(I do it with bench to so 10 sets total for me) plus 4 sets of upright rows and then 5 sets of shrugs.
If you can’t grow your traps on this program…I dunno what to tell you. And this is a chest/shoulder/tricep day, days 2 &4 are the back days
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