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TRYNAA GET PHATTT6587

DazeTheOne private msg quote post Address this user
I started PHAT today and loved it! Going to keep a log here to keep track of my progress. This is my first week back after about 2 weeks of not eating good or training.

Some goals:

Bench 225 x 5
Squat 315 x 5
Pendlay Row 185 x 5
Shoulder Press 70 x 10

I currently weigh 170 and 5'11.

Upper Body Power(switched it to chest first)

BB Flat Press
4 x 165
4 x 170
3 x 175-i was doing these for 8 reps before =[

DB Flat Press
10 x 55
7 x 55

DB Shoulder Press
10 x 40
7 x 40
6 x 40

Pendlay Row
5 x 95
3 x 135
5 x 105

DB Row
10 x 65
9 x 65
7 x 75

One Arm Pulldowns
10 x 50
6 x 60

DB Rear Delt Row
3 x 12 x 25

DB Floor Press
10 x 45
9 x 50
8 x 50

Hammer Curls did these for 4-8 to reps to make more of a power movement
7 x 35
5 x 35
7 x 25

i didn't really feel the floor presses but i'll keep em anyways.
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DazeTheOne private msg quote post Address this user
Today was leg power day.Pretty easy comapred to what i usually do for legs.


Squat
225 x 3
245 x 3
255 x 3- need to get to 315 ffssss

Hack Squat
10 X 90
10 X 140

Leg Extensions
10 x 70
10 x 110

Single Leg Curls
10 x 15
10 x 20

RDL
135 X 9
155 X 9

Calve Raises
10 x 100
9 x 120
8 x 140

Seated Raises
10 x 45
9 x 70
6 x 80
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Azzdog18 private msg quote post Address this user
Quote:
Originally Posted by DazeTheOne
Pretty easy comapred to what i usually do for legs


U sure your doing it right...up the weight or something man. Definetly shouldn't be 'easy'.
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DazeTheOne private msg quote post Address this user
Ill try pushing the weight more but it just looks like very little volume.
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Swift private msg quote post Address this user
i do 3 sets of 5 reps for power days on PHAT try that instead. then 6x3 for hypo days. but yea i know the volume is low on the main lift but it should still be taxing...up your weight dude
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The Dark
Knight
eknight private msg quote post Address this user
@DazeTheOne I'd ask yourself 3 question- were you doing more than you needed for legs previously? Were you training legs twice a week? Do you understand the logic and reasoning behind the power vs. hypertrophy days with PHAT? -3X
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DazeTheOne private msg quote post Address this user
It could be that i was still trying to figure out my weight and maybe didn't push myself hard enough. Ill try to push it to the max next power workout.

Also to EK. Yeah i used to train my legs twice a week with a more volume . Maybe im just used to it already?
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The Dark
Knight
eknight private msg quote post Address this user
OK so those are covered, but you understand the point of the power days is CNS adaptation for strength gains and has nothing to do with growth or pump or anything like that, right? Powerlifting programs in general do not use high volume. -3X
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DazeTheOne private msg quote post Address this user
Yeah i understand the goal on power days is just for strength. I wasn't really complaining about the volume.
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DazeTheOne private msg quote post Address this user
Just finished my Chest/Back hypertrophy day. Really had fun with it.

BB Flat Press 6 x 3 x 115(70%)

DB Slight Incline Press
10 x 55
8 x 55
11 x 40

DB Slight Decline
12 x 40
13 x 30
12 x 30

Cable Crossovers 2 x 20

Pendlay Row
6 x 3 x 95(70%)

One Arm Cable Row
12 x 95
10 x 105
9 x 105

One Arm Pulldowns
12 x 40
10 x 50
10 x 50

Cable Pullovers 2 x 20
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DazeTheOne private msg quote post Address this user
Hypertrophy Shoulders/Arms

rest was 60-90 seconds
DB Shoulder Press
12 x 40-PR
8 X 40
12 x 35

One Arm DB Laterals
15 x 15
15 x 15
10 x 20

Rear Delt Flys
20 x 30
20 x 30
20 x 40

Smith Machine Shrugs
20 x 145
18 x 165
15 x 165


Spoon Press(tricep killer)
12 x 35
12 x 40
8 x 45

then tried some extensions. didn't really count because i was just trying to find something that doesnt hurt my elbows. i found that i can do one arm pushdowns for 10-15 without elbow pain and overhead cable extensions for 15-20 reps as well. will do this next hypertrophy workout.

DB Curls(one arm at a time)
12 x 25
8 x 30
8 x 25

Hammer Curls
8 x 25
12 x 20
10 x 20

EZ Bar Curls
20 x 30
18 x 30
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skullay private msg quote post Address this user
you don't do your legs hypertrophy after chest/back?
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DazeTheOne private msg quote post Address this user
This week i had to skip it because i meant to start the program on a sunday but did it on a monday. If i had done my legworkout yesterday i would had to do my shoulder/arms hypertrophy today and upperbody power tomorrow.
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