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Message
re: Pen and Paper Strength App
Posted on 4/18/24 at 8:58 am to Tiger_n_Texas
Posted on 4/18/24 at 8:58 am to Tiger_n_Texas
Yesterday was my rest/cardio day. I did my typical walk to the gym, stationary bike, incline treadmill, sauna, and walk back home. My biking pace is 5 miles in 30 min. When I hit 6 miles in 30 min, I bump up the resistance level. Yesterday I was pushing to hit that 6 mile goal and got a massive cramp in my left calf with 1 min left in my ride (missed my goal by 12 seconds) . Even today my calf is still sore and tender. Didn't make me thrilled this morning knowing today was squat and deadlift day.
Benchamin Franklin 2 - Day 19
Squats were solid. Reps went up and weight went down in today's scheme. On sets 1 and 2 I ran them as tempo squats with no rest/stopping at the top. I don't recall the tempo on set 3, but by set 4 I did take a short pause at the top of the reps.
Bench and deadlift SS had similar changes. Weight dropped slightly and reps increased by 1. Instead of playing with my grip and changing the top hand each set, I just went with grips from the start on deadlift. Made a huge difference. I hit all reps with (in my opinion) good form. I did feel a little light headed after sets 3 and 4 while catching my breath, but I didn't have that issue on set 5. Bench was solid the entire time (albeit the last set was a little slower moving).
Benchamin Franklin 2 - Day 19
Squats were solid. Reps went up and weight went down in today's scheme. On sets 1 and 2 I ran them as tempo squats with no rest/stopping at the top. I don't recall the tempo on set 3, but by set 4 I did take a short pause at the top of the reps.
Bench and deadlift SS had similar changes. Weight dropped slightly and reps increased by 1. Instead of playing with my grip and changing the top hand each set, I just went with grips from the start on deadlift. Made a huge difference. I hit all reps with (in my opinion) good form. I did feel a little light headed after sets 3 and 4 while catching my breath, but I didn't have that issue on set 5. Bench was solid the entire time (albeit the last set was a little slower moving).
1
Posted on 4/19/24 at 10:46 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 20
As has been the norm, this was a lighter day in both volume and intensity.
Sailed thru the 4 sets on bench with relative ease. Weights for the OHP and 2 arm rows SS were spot on. I was able to hit all OHP reps without pausing or sacrificing form. It was hard for sure, but I enjoyed it. Rows were a touch easier than OHP. I potentially could have gone up 1 DB, but opted to stay where I was to focus on form.
The tate presses were just OK. I'm still having trouble with arm placement on these wider DBs. I don't want to go down in weight because they would be too easy at the written rep scheme. I need to focus more on getting my elbows wide. I got too comfortable with the smaller DBs and focused on them being perfectly parallel at the bottom of the press.
The alt DB curls in the cardio have typically been a sore spot for me (literally and figuratively) as that's where I first started to feel the tennis elbow pain. I dropped down the weight today since the reps went up.
Even with the total weight (reps x DB) being higher, these felt very good with minimal pain. Wrist curls still suck and I don't think I will ever enjoy these. They're in the plan so I'll continue to do them; I'll just never look forward to it.
Plan on getting to bed as fast as possible tonight. With kids sports starting at 7:45AM tomorrow, I need to be on my way to the gym by 4AM to close out this 3 day set on schedule.
As has been the norm, this was a lighter day in both volume and intensity.
Sailed thru the 4 sets on bench with relative ease. Weights for the OHP and 2 arm rows SS were spot on. I was able to hit all OHP reps without pausing or sacrificing form. It was hard for sure, but I enjoyed it. Rows were a touch easier than OHP. I potentially could have gone up 1 DB, but opted to stay where I was to focus on form.
The tate presses were just OK. I'm still having trouble with arm placement on these wider DBs. I don't want to go down in weight because they would be too easy at the written rep scheme. I need to focus more on getting my elbows wide. I got too comfortable with the smaller DBs and focused on them being perfectly parallel at the bottom of the press.
The alt DB curls in the cardio have typically been a sore spot for me (literally and figuratively) as that's where I first started to feel the tennis elbow pain. I dropped down the weight today since the reps went up.
Even with the total weight (reps x DB) being higher, these felt very good with minimal pain. Wrist curls still suck and I don't think I will ever enjoy these. They're in the plan so I'll continue to do them; I'll just never look forward to it.
Plan on getting to bed as fast as possible tonight. With kids sports starting at 7:45AM tomorrow, I need to be on my way to the gym by 4AM to close out this 3 day set on schedule.
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