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jaydiddy85 private msg quote post Address this user
Start of PHAT today looking to make some gains before summer. Been doing high volume for a few years. 6'2" 200 lbs.

Upper body
Bent over rows
315 5 reps
325 5 reps
365 3 reps

Weighted pull ups
70 lbs 10 reps
80 lbs 9 reps

Rack chins
2 sets of 10 with 100# db

Db bench

3 sets of 135# 5

2 sets weighted dips
10 reps 145#
8 reps 145#

Seated db shoulder press
10 reps 75#
8reps 80#
6 reps 85#

Cambered bar curls
135# 10 reps
155# 8 reps
165# 6 reps

Skullcrushers
135# 10 reps
145# 8 reps
155# 6 reps

Will be posting first week numbers so I can track progress. Probably going to try this for atleast 2 or 3 months. Any helpful hints from anyone who has run this program before would be appreciated.
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BaiTu private msg quote post Address this user
I'm not sure what you mean when you say you hope to make some gains before summer.
It feels like summer is here now so maybe you're looking for a quick fix. If so, I hope you're not disappointed.
Just my two cents - it's always better to think long term.
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jaydiddy85 private msg quote post Address this user
I live in upper Michigan it snowed here yesterday.
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jaydiddy85 private msg quote post Address this user
Lower Body Power
squats
warm ups 135,225,
1st set 335 5 reps
2nd set 365 5 reps
3rd set 385 4 reps

leg press
1st set 630 10 reps
2nd set 720 8 reps

leg extension
2 sets of 10 reps slow and concentrating on contraction
200lbs

stiff legged deadlift
1st set 225 for 8 reps
2nd set 245 for 8 reps
3rd set 275 for 5 reps

lying leg curls
2 sets of 8 @ 140 lbs

standing calf raise
2 sets of 10 with 225lbs

seated calf raise
2 sets of 10 with 225
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jaydiddy85 private msg quote post Address this user
I haven't lifted with this low of reps in a long time i am liking it so far
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Nyko private msg quote post Address this user
Did you not train lower body for some time or perhaps injuries?

Just glanced at stats and read you Row 325 for 5 but Squat and SLDL/RDL less.

Just Curious.
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jaydiddy85 private msg quote post Address this user
knee surgery a couple years ago, and was afraid to squat in thought of re injuring. just trying to catch up and even out the body currently.
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IrishGymSheep private msg quote post Address this user
Is your name ironic?
Post 8 IP   flag post
jaydiddy85 private msg quote post Address this user
so probably close to a year off after surgery.

And @IrishGymSheep how so?
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jaydiddy85 private msg quote post Address this user
Back and Shoulder hypertrophy:

Bent over row speed reps:
6 sets of 3 @ 255

rack chins
12 REPS@ 75#
12 REPS@ 75#
10 reps@ 75#

seated cable rows
1st set 260 12 reps
2nd set 275 10 reps
3rd set 290 8 REPS

DUMBELL ROWS
15 reps @100
15 reps @100

close grip pulldowns
1st set 160# 20 reps
2nd set 180# 20 reps

db shoulder press
1st set 70# 12 reps
2nd set 75# 10 reps
3rd set 80# 10 reps

barbell upright row
1st set 115# 15 reps
2nd set 115# 15 reps

db lateral raises
3 sets of 20 with a 45# db

definitely feeling the burn with the sets of 20 lateral raises as the finishers.
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Jelet private msg quote post Address this user
What. 45lb lateral raises for 20 reps Do you swing? Thats alot of weight. I dont mean to brag or anything but i did alot more lb db shoulder press than u but less than half ur db lateral weight. Perhaps you have a muscle imbalance with your delts?

But none the less nice log. I like how you have the weight listed so we can watch how you progress week to week.

Also nice obliques.
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jaydiddy85 private msg quote post Address this user
Typo 40 lb db. No swing but I haven't done a lot of db shoulder presses I have always done barbell presses and Arnold presses.
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jaydiddy85 private msg quote post Address this user
Thanks for posting
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jaydiddy85 private msg quote post Address this user
squats speed work
275# 3 sets of 6

barbell hack squats
315# 12reps
10reps
10reps

leg press
540# 15 reps both sets

leg extension
200# 2 sets of 20 reps

Romanian deadlifts
1st set: 225 12 reps
2nd set: 255 10 reps
3rd set: 315 8 reps

lying leg curls
2 sets of 15@ 100#

seated leg curls
130# 20 reps for 2 sets

Donkey calf raises
140# (or whatever my gf weighs right now)
15+ REPS

seated calf raise
2 sets of 20 reps with 180#
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jaydiddy85 private msg quote post Address this user
Chest and arms hypertrophy
Speed bench 205 with bands
6 sets of 3
Incline db bench
Set of 12 with 95#.
Set of 12@100#
Set of 10@100#

Hammer strength press
3 sets of 15 @ 220

Incline cable flys
2 sets of 20@ 70#

Camber bar preacher curls
3 Sets of 125 10 reps

Concentration curls
2 sets of 15 with 50# db

Spider curls
2 sets of 20 with 40# db

Seated tricep extension
3 sets of 12@ 125

Rope pushdowns
2 sets of 15@ 160

Cable kickback
2 sets of 20@ 50#
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Jelet private msg quote post Address this user
impressive lifts. your pretty strong.
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jaydiddy85 private msg quote post Address this user
Thank you I have been working on it for about 5 years now.
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jaydiddy85 private msg quote post Address this user
Week 3 PHAT
shoulders and back hypertrophy
Bent over row speed reps:
6 sets of 3 @ 275,275,280,280,295,295

rack chins
12 REPS@ 100#
12 REPS@ 100#
12 reps@ 100#

seated cable rows
1st set 280 12 reps
2nd set 290 10 reps
3rd set 300 10 REPS

DUMBELL ROWS
15 reps @100
15 reps @100

close grip pulldowns
1st set 180# 20 reps
2nd set 180# 20 reps

db shoulder press
1st set 80# 12 reps
2nd set 85# 10 reps
3rd set 85# 10 reps

barbell upright row
1st set 125# 15 reps
2nd set 125# 15 reps

cable lateral raises
3 sets of 20 @40 lbs
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jaydiddy85 private msg quote post Address this user
week 4 Upper body power
Bent over rows
warm up 135, 225
335 5 reps
355 5 reps
365 5 reps

Weighted pull ups
85 lbs 10 reps
85 lbs 8 reps

Rack chins
2 sets of 10 with 125# db

bench press
warm up 135, 225
1st set 315# 5 reps
2nd set 315# 5 reps
3rd set 335# 4 reps

2 sets weighted dips
i used a 100 lb resistance band and went slow on this one 2 sets of 10


Seated db shoulder press
10 reps 80#
10 reps 85#
8 reps 85#

Cambered bar curls
135# 10 reps
155# 8 reps
165# 6 reps

Skullcrushers
135# 10 reps
145# 8 reps
155# 6 reps

have gained roughly 2 or 3 lbs since the start getting stronger for sure.
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jaydiddy85 private msg quote post Address this user
Lower Body Power
squats
warm ups 135,225,added resistance bands a 100 lb and a 40 lb so weight will be lower because of the change. all sets done with bands
1st set 275 5 reps
2nd set 295 5 reps
3rd set 315 5 reps

leg press
1st set 720 10 reps
2nd set 720 10 reps

leg extension
2 sets of 10 reps slow and concentrating on contraction
200lbs

stiff legged deadlift
1st set 275 for 8 reps
2nd set 295 for 8 reps
3rd set 315 for 8 reps

lying leg curls
2 sets of 8 @ 140 lbs

standing calf raise
2 sets of 10 with 325#

seated calf raise
2 sets of 10 with 250
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jaydiddy85 private msg quote post Address this user
I have been doing the workout in 5 days instead of 6. Then taking two days off. It has been working for me despite back is a little sore starting day 3.
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340732 21 21
destitute