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Log: when did I get so PHAT?14316

The Dark
Knight
eknight private msg quote post Address this user
So after successfully gaining some size and strength running a Smolov mesocycle, time to hit something new. Last time I ran PHAT, I really enjoyed it, gained some size and strength, and generally felt like it is a good program. My guess is I'll stay on it again for some time. Last time, I believe I ran it for about 8 months, and unless something unexpected comes up, I'll likely keep on it until the end of the year, subbing exercises and changing my nutrition as needed. Currently eating just below maintenance, for a slow drop in bf, and staying around 30/50/20.

Today's workout:

Upper power:
Seal rows: 60x10/3x80x5
Weighted chins: 2x35x10
Rack chins: 2x65x8
Incline DB presses: 60x10/3x85x5
Dips: 2x45x10
DB shoulder press: 3x60x8
Barbell curls: 3x85x10
Skull-crushers: 3x95x10

48 minutes in and out, including 5 minute treadmill warm-up. Done. Strong. -3X
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Trev182 private msg quote post Address this user
In for this!!
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FiremanSi private msg quote post Address this user
In obviously.
Interested to see ur exercise selections for each day.
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Perfidy private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
In obviously.
Interested to see ur exercise selections for each day.


In.. Couldn't agree more.
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The Dark
Knight
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Thanks, gentlemen.

@FiremanSi will probably run it fairly close to as it is written on the site here, although for now, seal rows instead of barbell rows (my lower back STILL feels a little tight from Smolov), and may do more incline DB work instead of flat bench because they are easier on my shoulders. -3X
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FiremanSi private msg quote post Address this user
@eknight Lacrosse ball on glutes, foam roller on TFL and banded hip openers against a wall are great for me in loosening up my lower back bro.
I think they could help.
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SRorhrbac0808 private msg quote post Address this user
Sweet. Will follow!
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The Dark
Knight
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The banded hip openers are the only ones I'm not currently doing. I use a frozen golf ball for my glutes/piriformis. I'll have to look up the hip openers. -3X
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FiremanSi private msg quote post Address this user
@eknight Here ya go dude.

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Hamer93 private msg quote post Address this user
In, I'm quite tempted to go back to PHAT now my body and nutrition is stronger. Like si said, exercise selection will be interesting
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nwt521 private msg quote post Address this user
Definitely in for this!
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nine0seven private msg quote post Address this user
Will def be in & commenting from time to time.

But dayum 45min of lifting on a power day? It takes me like 1.5 hours to finish the PHD4 power days. What's your rest time?
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The Dark
Knight
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@nine0seven 1 minute using the timer on the JeFit app. -3X
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Elminister private msg quote post Address this user
Nothing beats PHAT.
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The Dark
Knight
eknight private msg quote post Address this user
@Elminister I kinda feel that way too. Great combination of power and hypertrophy throughout the week. -3X
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Frostshock private msg quote post Address this user
IN! PHAT is by far my favorite program that I've done, the way it can be customized but still hold to a basic mold of a program that works is awesome.
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ErickFromOmaha private msg quote post Address this user
On day 4 of PHAT im in for this
Post 17 IP   flag post
Highdeas private msg quote post Address this user
Yea wtf 45 min is impressive.. That's a whole different level of phat..

In for this (even though I don't post, I read/learn/think)

Good luck EK
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_RudeCrew private msg quote post Address this user
I'm in. I love incline presses. I wish I had an incline bench to do them.
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The Dark
Knight
eknight private msg quote post Address this user
45 minutes doesn't seem fast to me. What on earth are y'all doing all day in there, lol? -3X
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brian12 private msg quote post Address this user
In for this!!!!!!
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The Dark
Knight
eknight private msg quote post Address this user
@brian12 you've got thick tris bro. Your new avi looks diesel. -3X
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Outwork_08 private msg quote post Address this user
IN!!! I'm in the middle of a p/p/l vs phat debate with myself right now, this thread just gave one more point to phat
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brian12 private msg quote post Address this user
Quote:
Originally Posted by eknight
@brian12 you've got thick tris bro. Your new avi looks diesel. -3X


Thank you!

I added some decent size over the last year and a half after heeding your advice! (Focusing on extension type work, rolling DB extensions etc, modified skulls to preserve my elbows etc rather than close grip bench, dips etc)
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MMB private msg quote post Address this user
Will be lurking for sure.
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The Dark
Knight
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Lower power day:

Squats: 135x8/225x8/275x5/295x5/315x5
Hack squats: 2x225x10
Leg extension: 110x10/130x10
Prone leg curl: 3x90x10
Seated leg curl: 2x90x10
Donkey calf raise: 3x95x15
Seated calf raise: 2x90x15

Cable crunches: 3x140x12
Ball planks: 3x30 seconds
Ball roll-ins: 3x10

47 minutes. Done. Strong. -3X
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ErickFromOmaha private msg quote post Address this user
It usually doesnt take me more than a hour for this routine either. I like how you incorporated abs. I need to do the same.
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The Dark
Knight
eknight private msg quote post Address this user
That's what I'm talking about! Get in and get shit done. Must be an Eric thing lol! -3X
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ErickFromOmaha private msg quote post Address this user
Well Eric(k) is a pretty alpha name if you ask me
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FiremanSi private msg quote post Address this user
Quote:
Originally Posted by eknight
Leg extension: 110x10/130x10

^^ What... The.... Fock.... is This ???
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