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Started By
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re: Pen and Paper Strength App
Posted on 4/22/24 at 10:40 am to Tiger_n_Texas
Posted on 4/22/24 at 10:40 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 22
Knowing today was going to be tough, I took a true rest day yesterday. Just some grocery shopping, vacation planning, and board games with the kids.
I grabbed my belt for the first time since Deadcember. Went ahead and used it and knee sleeves on squat (and added straps for deadlift). I don't know if I necessarily needed the belt and/or knee sleeves, but I wanted them for added piece of mind. All 3 of the big three were heavy by the last set. Squat was probably the easiest of the three. It was tough, but got it done. The last 3 sets of the bench/deadlift SS (4 reps @85%) were intense. I was able to muscle and push thru all of the reps for completion, but I was happy there's wasn't more prescribed. The Pendlay rows were fun and intense (as they have been the entire plan). Cardio SS started great, but by the middle of set 3 I could feel the fatigue in my forearms. In set 4, I was able to get the hammer curls and skullcrushers complete. The last set of shrugs however had terrible form. I did all I could just to maintain my grip and push thru the last few reps.
2 days left on this one! For Hypertrophy next month, I'm only going to increase TMs by 5# across the board instead of the typical 5# bench / 10# squat/dead.
Knowing today was going to be tough, I took a true rest day yesterday. Just some grocery shopping, vacation planning, and board games with the kids.
I grabbed my belt for the first time since Deadcember. Went ahead and used it and knee sleeves on squat (and added straps for deadlift). I don't know if I necessarily needed the belt and/or knee sleeves, but I wanted them for added piece of mind. All 3 of the big three were heavy by the last set. Squat was probably the easiest of the three. It was tough, but got it done. The last 3 sets of the bench/deadlift SS (4 reps @85%) were intense. I was able to muscle and push thru all of the reps for completion, but I was happy there's wasn't more prescribed. The Pendlay rows were fun and intense (as they have been the entire plan). Cardio SS started great, but by the middle of set 3 I could feel the fatigue in my forearms. In set 4, I was able to get the hammer curls and skullcrushers complete. The last set of shrugs however had terrible form. I did all I could just to maintain my grip and push thru the last few reps.
2 days left on this one! For Hypertrophy next month, I'm only going to increase TMs by 5# across the board instead of the typical 5# bench / 10# squat/dead.
1
Posted on 4/24/24 at 11:33 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 23
Knocked it out yesterday. Nothing special about this one; bench, Arnold press, chins, and CG bench. Bench was OK. I completed the Arnold presses, but control could've been better had I used a lighter DB. Ironically the CG bench felt better than the traditional bench presses at the beginning of the workout. My last set of CG was same weight/reps as the last set of traditional bench.
Benchamin Franklin 2 - Day 24
Lots of volume today. Took me an hour to complete the first SS of bench/rev grip bent rows (18 sets). Bench definitely got heavy towards the end with the 90% singles, but it wasn't a struggle. Rows felt great and I increased weight several times throughout the sets. The rear lat/OHP SS was a harder set to complete. It wasn't the lats but the OHPs. It would've been easy to lower the weight, but I didn't want to go lower than what I've completed previously.
I enjoyed this plan much more than BF1. 16 days vs 24 days and days 1,4,7,etc all have squats and deadlifts. BF1 just had 4-5 sets of squat 1 day/week. The 3 days on 1 day off felt like a great scheme for this plan. It allowed a rest day before the hitting the heavy day in the sequence (squat followed by bench/dead SS).
Next up, taking the weekend off and starting Hypertrophy on Monday. I may run a leg day tomorrow (No Squat Exempt).
Knocked it out yesterday. Nothing special about this one; bench, Arnold press, chins, and CG bench. Bench was OK. I completed the Arnold presses, but control could've been better had I used a lighter DB. Ironically the CG bench felt better than the traditional bench presses at the beginning of the workout. My last set of CG was same weight/reps as the last set of traditional bench.
Benchamin Franklin 2 - Day 24
Lots of volume today. Took me an hour to complete the first SS of bench/rev grip bent rows (18 sets). Bench definitely got heavy towards the end with the 90% singles, but it wasn't a struggle. Rows felt great and I increased weight several times throughout the sets. The rear lat/OHP SS was a harder set to complete. It wasn't the lats but the OHPs. It would've been easy to lower the weight, but I didn't want to go lower than what I've completed previously.
I enjoyed this plan much more than BF1. 16 days vs 24 days and days 1,4,7,etc all have squats and deadlifts. BF1 just had 4-5 sets of squat 1 day/week. The 3 days on 1 day off felt like a great scheme for this plan. It allowed a rest day before the hitting the heavy day in the sequence (squat followed by bench/dead SS).
Next up, taking the weekend off and starting Hypertrophy on Monday. I may run a leg day tomorrow (No Squat Exempt).
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