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Layne Norton's PHAT1981

Zwalk private msg quote post Address this user
Yeah so I didn't think I was but I'm definitely getting stronger.

I've gained 2-3 pounds so my bulking cycle is still coming in hot.

Did my powerlifting regiment today and put up 225x6, x5, x4, 245x3 for 1 set.

Flys @70lbs and 75lbs alternating

I'm not gonna write out my whole workout but yeah I'm getting stronger, keeping my physique looking good and I'm stoked.

I also got yelled at today for dropping some 75's a couple inches from the ground today hahaha
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Thor private msg quote post Address this user
Good to hear.

Quote:
Originally Posted by Zwalk

I also got yelled at today for dropping some 75's a couple inches from the ground today hahaha


Dropping weights isn't all that bad. As long as they fall flush with the ground, it's fine. I always control them down 90% of the way and drop them beyond what's natural for my shoulders. The trouble is gyms cater to casuals.
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Dragonian private msg quote post Address this user
one time i dropped 45kg's from flat db press, my friend left his db's next to the bench i dropped them but obviously you cant control 45kg's that well crushed my finger between the 2 dumbells, you could see the bone of my finger on both sides but it wasnt any major damage and i trained in 2 weeks 4 days time.

I still drop db's
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Cupcake private msg quote post Address this user
I hate pussies that cry when they hear a loud noise! Fuck off to your little concealed area where no one can see you .

If your flat benching DB's at a reasonable heavy weight, and you are able to control them on your last rep after a slow burn, your not lifting heavy enough! you should be spent, and have to drop them.

Anyways, zak good hear everything is coming together for you! You looking shredded!!
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dwatson private msg quote post Address this user
PHAT is amazing, and going good for me also. Working on hitting a personal high for DB flat bench. Next week going for 120's. 3x5's.
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Cupcake private msg quote post Address this user
Quote:
Originally Posted by dwatson
PHAT is amazing, and going good for me also. Working on hitting a personal high for DB flat bench. Next week going for 120's. 3x5's.


Cant till i can achieve this shit! I can currently do 77's for 5x5. Next week ill give 3x5 a go and see what i can push!

Keep me posted!
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dwatson private msg quote post Address this user
Quote:
Originally Posted by Cupcake
Quote:
Originally Posted by dwatson
PHAT is amazing, and going good for me also. Working on hitting a personal high for DB flat bench. Next week going for 120's. 3x5's.


Cant till i can achieve this shit! I can currently do 77's for 5x5. Next week ill give 3x5 a go and see what i can push!

Keep me posted!


get it!
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haole private msg quote post Address this user
Seems like half the people in here are doing PHAT. I drop DB's all the time, mostly on the last set.
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Zwalk private msg quote post Address this user
Gotta get PHAT son
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dwatson private msg quote post Address this user
Once you go PHAT, there's no going.. nothing rhymes with phat so nvm.
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Thor private msg quote post Address this user
I'm not on dat dere PHATty time.



SEE WUT I DID
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Zwalk private msg quote post Address this user
I C WUTCHU DID DERR
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Dark_Genesis private msg quote post Address this user
Question about PHAT, on the strength days am i sticking with my max weight through all sets or do i keep increasing?
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Swayz87 private msg quote post Address this user
Quote:
Originally Posted by Dark_Genesis
Question about PHAT, on the strength days am i sticking with my max weight through all sets or do i keep increasing?


Uhhh brah...you cant increase your MAX weight ; ) Wat I do is this...I try to hit 5 reps...If I hit 5 fairly easy I HELLA go up..If I Barely got 5...I might go up a little...If you can barely do 3....Your done man....
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Zwalk private msg quote post Address this user
From what I understood from the routine layout, you're gonna want to hit heavy for 3-5 reps(80-90% of 1RM) then decrease weight for 6-8 reps in a cycle.

Bench I think I did 225x6, 245x3 cycled, although I had to drop the weight for the heavy set at some point for consistency and so I could hit my other exercises hard.
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Zwalk private msg quote post Address this user
Weighed in at 182 with my gym pants, shoes, hoodie, tank, and iphone today.

Think I'm probably sitting at around 179-180. Thats about 6-7lbs from bulking in the last 2 weeks.

Progress pic at 179-180

This shit is definitely making me stronger.

No ab flex or anything just stagnant.




I was doing Dips with 9- pounds chained to my waist today. Bench is still strong, I'd be curious to see what I max now.

Doing legs in the morning tomorrow then Back and Biceps at night.
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Zwalk private msg quote post Address this user
Oh and I decided that if after my bulk, when I'm finished cutting I like the result, I will reward myself with a SS tank.
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