JK vs BigRed

JK

2nd Power day today and this time Lower Body. 
 
So 5mins on the bike as warmup and then stretches whilst doing some light squats before getting stuck in to it proper 
 
Working sets only 
 
Squats - 3 x 5reps 
Leg press - 2 x 10 
Leg extensions - 2 x 10 
Deadlifts - 3 x 5 
Lying leg curls 2 x 10 
Standing calf raises 3 x 10 
 
Kept squat and deadlift weights pretty low at 110kg and 140kg respectively and didnt hit failure on any of my lifts which is recommended approach for first week or so. Will look to ramp these up next week though. Most annoying thing is the low reps on the calf raises meaning I need to go and stack extra weights on the machine as have been able to get away with just the stack for sets of 20 reps in the past. 
 
Also, not really use to doing squats and deads on the same day, especially if going heavy. Wasn't too bad today though.

JK

Felt a bit sore last night but woke feeling pretty good this morning so recovering ok at this stage. Will be interesting to see how this goes as its a fair bit of volume as well as heavy lifting and I'm currently on a calorie deficit as I try lean up for summer. Just gotta make sure I get all that protein in to me. 
 
So was first of the hypertrophy days today which was back and shoulders. Started with a good1000m row and then stretching before getting in to it. 
 
Working sets only 
BB rows (speed work) 6 sets of 4 - did this at approx 70% of the weight I used for BB rows on Monday. Felt a bit funny but has its purpose so will stick with it. 
Pullups 3 x 12 
Seated row 3 x 10 
Shrugs 3 x 12 - loaded up the weights a bit more than usual and cranked em out - 60kg per side. Felt great. 
Close grip pulldows - 2 x 15 
Seated DB press 3 x 10 - did these arnie style 
Upright row 2 x 12 super setted with cable lat raises for 15 reps each side. 
 
Anyway, overall a pretty solid workout and got through it alot quicker than I was expecting given all the comments I read about PHAT training being so high in volume. Had pretty short rests today (didnt want to waste time watching the cricket!) especially on the speed work so that might be one contributing factor. 
 
Oh and weighed in too at 77.0kg. Pretty happy with that. Eating has been good so far this week. Back in to my routine.

JK

Grrr phone decided to go flat over night so alarm didn't go off. Wife woke me just after 6 and asked why i was still here gah! 
 
So had to rush my workout a bit today and it was the lower body hypertrophy day which is a big day per Laynes template but I've dropped the deadlifts from today as I'm still a bit sure about where the really fit best. Already did them on lower body power day which was tough when also doing heavy squats. Traditionally I have preferred to do my deads on my back day and once a week is fine by me for deads as like to give them a fair blast but wondering which day is best to fit them in. Any ideas? 
 
So today, started with 5 mins on the bike and then a couple of sets of squats with just the bar. 
Squats - (speed work today) - 6 sets of 4 @ 70kg. This felt weird as trying to crank the bar up as powerfully as I could without the bar coming flying off my upper back. 
Front squats - 3 sets of 10 @ 50kg. Really enjoying these. Seem to be able to go alot deeper than normal squats. 
Leg press - 2 x 15 
Leg extensions 2 x 15 
Standing calf raises 3 x 20 
 
Missed the lying leg curls due to lack of time but managed to get through all the above fairly quickly given real short rest times. Also had a quick spin on the bike for a few mins at the end. Seems a good way to finish things off after a legs session.

JK

Was hypertrophy chest and arms day today and smashed it. Arms were actually a little bit sore from where I rested the bar yesterday for front squats. Might be doing it wrong so will check up on that before next weeks effort. Started with the usual 1000m row and some pressups and stretches and then in to it. 
 
Working sets only 
DB Bench - 6 sets of 3 (speed work) - these still feel weird. Using only 22.5kg and basically power them up as explosively as possible. Was pretending to try and push them through the rough of the gym lol. Seemed to work 
Incline Bench - 3 sets of 10 
Chest flies -2 sets of 15 
Preacher curls - 3 sets of 10 
DB hammer curls - 2 sets of 15 
OH tricep cable extensions - 3 sets of 12 
Cable push downs - 2 sets of 15 supersetted with 10 reps of kickbacks per side. 
 
Got through it all so quickly and couldnt work out why but now I just realised I missed out Hammer Strength Chest Press....doh! Next time! 
 
So first week of Layne Nortons PHAT programme done and dusted. Must say I have felt sorer this week (mainly in the back) than I have for a while so the change has done me good. Gonna make a few more tweaks over the next week or so but enjoying it so far. Unsure if I will do speed work every week or replace it with a good old 3 or 4 sets of 10-12reps. Might mix that bit up.

Paekakboyz

Are you crossing your arms over the bar or using your fingers to lock it in place and keeping your elbows up? (which is the 'better' approach if you can do it). The elbows up technique helps you with clean and pressing etc - Kirwan is cranking out some good weights on front squat - he'd be a good one to ask about technique or how to get flexible enough to use high elbows. I think that is better as it forces you more upright through the torso - I try and do it but my wrist and tricep flexibility isn't that flash. 
 
Sounds good though! I know what you mean about low weights - until you've done a few sets at pace you don't really see how it'll do that much. But then the burn arrives!

JK

Cheers for that. Been doing the cross arms over the bar approach as was only way I knew of but will try the other. Should be flexible enough to do it. 
 
Only did them light yesterday but such a good exercise I can see myself doing more in the future.

JK

Wow loving this PHAT programme and the heavier days in paritcular. 
 
Up earlier than usual this morning to watch the ABs gym so ended up at the gym at 530am as the doors were opening. 
 
Had Chelsea vs Liverpool on the big screen so it made those longer rest times easy today. Upped the weights a bit from last week too. 
 
Rowed 1000m to warm up and then some stretches and light BB rows and a pushups to get going. 
 
Working sets only 
BB rows - 2 x 6, 1 x 5 
Pullups - 2 x8 
Lat pull dows - 2 x 10 
Flat bench DB press - 3 x 5 
 
Had to stop here to do the Mondays abs class - circuit of 6 exercises today for 1min each. Short but sharp. 
 
Back in to it... 
Dips - 2 x 10 (added 15kg weight) Still felt like I could have done more. Maybe 20kg next week?? 
Seated DB press - 2 x 8, 1 x 7 
EZ bar curls - 3 x 10 
Skull crushers 3 x 10 
 
Really good workout overall. Plenty of energy and focus throughout despite being up since 330am. 
 
Have to go to wellington for work thurs / friday so will probably be training at CityFitness down there.

JK

Lower Body POWER today so 5mins on the bike and then some stretches and light squats to get things started. 
 
Working sets only 
 
Squats - 3 x 6reps @ 110kg 
Leg press - 1 x 12 @ 240kg, 2 x 10 @ 280kg (PB and felt could have cracked 300 - will next time) 
Leg extensions - 2 x 10 
Deadlifts - 1 x 5 @ 140, 2 x 3 @ 150kg - thinking I am only gonna do these every 2 weeks going forward. I think the squats are a bit taxing pre my deads and by the time I do a couple of warmup sets (did 10 x 70kg, 5 x 100kg, 3 x 130kg today) I dont have it in me to really crank out the bigger lifts that I like to do. Maybe there is somewhere better in this PHAT programme that I can put the deadlifts - any ideas??? 
Lying leg curls 2 x 10 
Standing calf raises 3 x 12 
 
Finished off with another 5mins on the bike. Find my legs recover a bit better when I do this. 
 
Did a quick weigh in too at 77.4kg. Up a tiny bit on last week. No biggie.

JK

Trained back and shoulders hypertrophy today 
 
1000m row and then 2 sets of kettlebell clean and press - 30seconds each side. 
 
Working sets only 
BB rows (speed work) 5 sets of 4 and then 1 x 8 
Pullups 3 x 12 
Close grip pulldows - 2 x 15 
Shrugs 3 x 12 - added another 10kg per side today. Felt good. 
Seated DB press 3 x 10 - did these arnie style 
Upright row 2 x 12 super setted with cable lat raises for 15 reps each side. 
 
For some reason I had got through it all pretty quickly so finished off with 3 sets of weight decline crunches and 2 sets of hyperextensions. It's only now I realise that I somehow missed doing 3 sets of seated row....doh!!!!!!

JK

Am loving these DOMs at the moment. Was hardly getting any on the old programme but being pushed hard here. This is what it is all about!

dK

DOMs, PHATS, you speakin da english?!?

JK

haha yeah mate 
 
DOMS = delayed onset muscle soreness so that next day and day after next sorta feeling 
PHAT = power hypertrophy adaptive training - theres a link up above to the programme which I started about two weeks ago. Loving it. 
 
 
So today....Hypertrophy legs day and still a bit sore from heavy legs on Tues. 5mins on the bike and then over to the squat rack 
 
As usual, working sets only 
Squats - 5 sets of 3 and 1 of 8 (all speedwork) 
Front squats - 3 sets of 10 - loving these and nudged up to 60kg today. Felt good. 
Leg press - 3 sets of 15 
Leg extensions - 3 sets of 12 
Lying leg curls - 2 sets of 12 
Standing calf raises - 3 sets of 20 
 
Did 15mins on the bike to finish. Was a good solid workout with low rest times and heaps of sweat... yeah buddy!

Kirwan

[quote name='Paekakboyz' timestamp='1352403376' post='323870'] 
Are you crossing your arms over the bar or using your fingers to lock it in place and keeping your elbows up? (which is the 'better' approach if you can do it). The elbows up technique helps you with clean and pressing etc - Kirwan is cranking out some good weights on front squat - he'd be a good one to ask about technique or how to get flexible enough to use high elbows. I think that is better as it forces you more upright through the torso - I try and do it but my wrist and tricep flexibility isn't that flash. 
 
Sounds good though! I know what you mean about low weights - until you've done a few sets at pace you don't really see how it'll do that much. But then the burn arrives! 
[/quote] 
 
There are exercises you can do to get the flexibility, or at least open you up before you lift. Like you said, helps with the elbows out for the Squat Clean as well so you might as well do it that way for that. 
 
Only issue with it is it's quite dangerous when you fail, make sure you're elbows don't hit your knees or you will break your wrist. Seen two people do that just at my gym, so it's one to practice bailing out of. 
 
But if you have the elbows straight out, they shouldn't end up anywhere near your knees. Q we get for that lift, is to start the lift by pushing up with the elbows. 
 
(And I only have 102.5kg as a PB on that one, not too much, which is supposed to mean I clean that - but that's only at 90kg)

JK

Cheers for that info Kirwan. Some good oil there. 
 
Re read the quoted post and pretty sure I'm doing it with elbows up as they are out in front and pretty much parallel with the floor. Is this what you mean?

Paekakboyz

and your palms are facing up too? if so then yeah it sounds like you've got the right form. If you can do it properly it's easy to see/feel why it puts you in a better position to lift. Really stops you caving forward.

JK

nup I is doing dem wrong! 
 
I been doing them like this 
 
[img]http://www.verticaljumping.com/images/big-front-squat.jpg[/img] 
 
 
Rather than like this 
 
[img]http://cdn.stronglifts.com/wp-content/uploads/rack-position.jpg[/img] 
 
Will try the 'proper' way. Some good info on stronglifts.com so will have a read when I have a chance.

Paekakboyz

if you struggle with flexibility try just pinning the bar with your fingertips - if you have your elbows up similar to the second pic a natural spot is formed with your shoulders and upper chest. Not the most comfortable thing to get used too (like right against your throat!) but it's def better than the first pic's approach imo.

JK

Looks like I am ok with flexibility on them. Staying at rydges down in welly right now and have access to cityfitness here in the city. Went for a run down there to check it out and tried some front squats like that but with just and bar and felt fine but yep that bars right up near the old throat! Will be back down there tomorrow to do a proper workout. 
 
Was a bit sore this arvo in the traps so had a 20min spa and got some jet action going on the sore spots. Feel a bit better but still pretty tender.

JK

So just did some training at CityFitness in Welly as down here for work at the moment and well it sure did make me appreciate my gym a whole lot more! Reasonable sized gym but equipment pretty avg and dated. 
 
Did Hypertrophy chest and tricepstoday plus abs. Decided to save biceps for tomorrow when I go do some deads for extra fun. 
 
Warmup was the run to the gym then pressups. 
 
DB Bench - 3 sets of 12 (no speedwork today) 
Incline BB bench - 3 sets of 10 
DB Incline Flies - 3 sets of 15 
Hammerstrength seated chest press - 3 sets of 10 
Dips - 3 sets of 20 (couldnt find a weight belt) 
Tricep push downs - 3 sets of 15 
Skullcrushers - 3 sets of 12 
 
Abs - made a mini circuit of 4 exercises for 1min each. Did it twice. 
 
All good.

JK

Man I love lifting in the weekends. No time pressures and I get to go to another branch of my gym with a bigger weights area. 
 
Did 1000m row to warmup and then 2 sets of pullups before commencing the best deadlift session I've had in ages. It went like this: 
 
10 x 70kg, 8 x 110, 5 x 130, 5 x 150, 3 x 160, 2 x 170, 1 x 180 (tried for 2 and nup!), then unload for 15 x 110kg, 10 pulllups, 12 x 110kg, 10 pullups, 10 x 110kg, lie down on bench. 
 
Then to finish off some light biceps work - 4 sets of 12 EZ bar curls and 3 sets of 12 hammer curls

The Silver Fern

JK vs BigRed