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PHUL Workout Log14011

smith96 private msg quote post Address this user
- Stats -
145 lb 17 Year old
5'8"
Bench - 175
Squat - 230
Dead lift - 270

Ill be running the Brandon Campbell PHUL Routine.


Yesterdays Upper Power (4/6/2014)
Bench - 140x5 140x5 140x5 140x5 (Really Easy increasing)
Incline DB - 40x8 45x8 50x8
Bent over Row - 115x6 120x6 125x6 125x6
Lat Pulldown - 135x8 150x8 150x8
OHP - 65x8 75x8 75x8
Barbell Curl - 60x8 60x8 60x8
Skull Crushers - 60x8 60x8 60x8
Rear delt Flye Machine - 60x12 60x12
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smith96 private msg quote post Address this user
Todays Workout - Lower Power (4/7/14)

Squat - 185x5 195x5 200x5 185x5
Deadlift - 215x5 225x5 225x5 (raise Weight)
Leg Press - 180x12 270x12 270x10
Leg Curl - 90x10 95x10 90x6
Calves - 150x15 165x12 165x10 DS 105x12

Abs 2x Circuit
Situp 10x10 10x10
Leg raise 10x 10x
Plank 30sec 30sec
Side Bend 45x15 45x12

Does anyone know for the power sets of bench squat and dead lift if you use same weight for the 4 sets or increase weight staying in the 3-5 rep range? thanks
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Frostshock private msg quote post Address this user
Quote:
Originally Posted by smith96
Does anyone know for the power sets of bench squat and dead lift if you use same weight for the 4 sets or increase weight staying in the 3-5 rep range? thanks

Haven't read up on PHUL but if it's anything like Bench I would increase weight if you are hitting 5 reps easily, keep it the same if it's challenging I.e. You really push hard for that 5th rep but the next set you're pretty sure you'll get 4 reps, stick with the weight.
Lower weight if 3 is challenging and you don't think you'll hit it again.
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smith96 private msg quote post Address this user
@Frostshock okay thanks. I'll do that next time. I could have most likely hit 155x5-160. I'll keep just trying for one working set 5lbs higher than highest weight from week before
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smith96 private msg quote post Address this user
Today's an off day. Tomorrow is day 4 upper hypertophy
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smith96 private msg quote post Address this user
Upper Hypertophy (4/9/2014)

Incline BB - 115x10 115x10 115x9 95x8
DB Flye - 25x12 25x12 30x12
Low Row - 120x10 135x10 120x10 120x10
1 Arm Row - 50x12 55x12 50x12
Lat Raise - 10x10 10x10 10x10 10x10 (up the weight)
Preacher curl- 50x12 50x12 50x10 50x8
Dips - 12 10 10 8


Tommorrow is Lower hypertophy.
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smith96 private msg quote post Address this user

some steak and chicken and rice with milk for dinner
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smith96 private msg quote post Address this user
Lower hypertophy 4-11-14
Front squats - 95x10 115 3x10
Db lunge - 30lb 3x10ea leg
Leg ext - 110 2x15 95x14
Leg curl - 70x15 75x15 70x13
Seated calves - 90x18 70x20 70x20

End of week one. Two days off then back at it. I'm looking for 150x5 for all sets on bench. And go for 200x7 on squats
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340614 8 8
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