JK vs BigRed

JK

My template for the first few weeks of PHAT is attached below.
 
<a data-ipb='nomediaparse' href='http://rapidshare.com/share/6D1F25FB86357B448A15DDA1132BA714'>http://rapidshare.com/share/6D1F25FB86357B448A15DDA1132BA714</a> (edit - for some reason I cant attach excel docs to this forum but have done before????? had to host it elsewhere)
 
It's a pretty simple programme that focuses around a heavy or power day for each of upper and low body and then 3 hypertrophy focused days. Ideally you should have a day off after the 2 power days and then another day off after the hypertrophy but this doesnt really work for me so doing 5 days straight and then 50mins of cardio and abs on the 6th day. 7th day is total rest.
 
I will go pretty much as per the attachment for the first 4 weeks and then look to substitute in and our various power movements (eg incline rather than flat bench, different rows etc) to keep things fresh.
 
Will also be amending my eating plan too to better suit this training regime.

Paekakboyz

Not bad given you'd already hit the t-bar row and weighted pull-ups. DB or BB bench can be heaps tougher if you've done anything beforehand. Especially if you are pushing near your upper limits.

JK

Day 2 of PHAT - Lower body power day
 
Started with 5mins on the bike and then stretching and 30reps of 30kg per leg of leg extensions to warmup.
 
Squats - 100kg x 5, 5, 5
Leg press - 240kg x 10, 10
Leg extensions - 66kg x 8, 10
Deadlifts - 110kg x5, 5, 8
HS xurls - 42 x 10, 10
Sanding calf raises - 180kg x 10, 10, 10
 
First time squatting and deadlifting in my new shoes. A mate passed on to me a fairly new pair of Merrell Vibram Bareaccess shoes which are minimalist shoes and perfect for squatting. Will be alot better than the fake chucks I am previously been using and am hoping better for my knee (which felt good today).
 
Have to do deadlifts on same day as squats in this programme, otherwise it just wont all fit in. Kept the weights light today as a result and also didnt use straps. Got through the workout pretty quickly though this morning so I can afford some longer rest periods in there and will look to ramp up the weights accordingly.

JK

NO train today as started feeling like utter shit yesterday arvo and almost fell asleep driven home. No dinner and in bed 9pm but woke near midnight for a ralph. Still a bit crap today but reckon its passed. Back in tomorrow but unsure how to structure the rest of my weeks lifting

Paekakboyz

reckon a 10*10@100kg deads session should sort you out!!
 
Not sure how your knees track with squats but with flatter shoes check that they aren't folding in or out a bit. That was a problem I had when I went from trainers to the minimalist flat shoes I'm rocking now. Given my knee problems I'm always keeping tabs on that sort of stuff
 
If you are folding in (more common I think) drive out through your heels - forces your knees to track over your feet/toes!!

JK

Real focused on that too mate and these new shoes aren't much flatter than my chucks, just more solid and lighter. 
Supposed to do back and shoulders today, more legs tomorrow then chest and arms Friday. May just drop the 2nd legs session for the week.

Paekakboyz

Chucks would have been pretty good, especially compared to sports shoes etc. 
 
As long as you have one leg workout you ain't skipping bro - you're safe!!

JK

Back in to it today and feeling alot better. Tried a sample of the new Superpump 3.0. and double scooped it straight off the bat - overall pretty low stim but mad pump and heaps of tingles from the beta alanine.
 
Today was back and shoulders hypertrophy focused. Warmup was 1000m row.
 
T-bar rows (speed work @ 70% of Power lifts) - 6 sets of 3 reps at 50kg
Rackpulls - 3 sets of 12
Seated row - 66kg x 10, 12, 10 reps
Shrugs - 70kg/side x 12, 15 reps
Close grip pulldowns - 66kg x 12, 15
Seated DB press - 17.5kg/side x 12, 20kg/side x 10, 10
Upright rows - 38kg x 15, 15
Cable side raises - 8kg/side x 15, 20
(NB working sets only - pretty much all exercises had warmup sets at lighter weight at 8-10reps)
 
Got through the workout alot quicker than expected so added in some abs work - crunches, medicine ball twists, leg drops and a 2min plank to finish.

JK

Hypertrophy chest and arms day. Have made a few mods to the standard template and do the chest work as per template and then arms work is the workout my PT gave me a few weeks back and it feels so dam effective.
 
DB Bench press (speed work) - 6 sets of 3 @ 25kg per side
Incline BB press - 3 sets of 10 @ 60kg
HS Chest press - 3 sets of 12 @ 70kg
Cable chest flies - 2 sets of 15 @ 20kg per side
Biceps - seated DB curls (palms up, squeeze hard at top then isotension hold for 5secs mid way down - 4sets of 10 @ 15kg)
Preacher curls (with isotension hold for 5secs half way down - 4 sets of 4 at 27kg)
Reverse barbell curls (close grip, full ROM and 4sets of 10 @ 27kg)
Triceps - rope pushdowns (continuous tension, no lockout - 4sets of 20 @ 44kg),
Skullcrushers (same as preacher curls with 5sec iso hold - 4sets of 6 @27kg)
Pressups (with hands shoulder width and elbows in close to body - 4 sets fo failure - managed 14, 12, 12 and 10 reps).
 
Massive eats day today as well. Just ticked up 600cals in first meal.

Paekakboyz

Boom! that sounds killer bro. No wonder you ate a horse afterwards!
 
What are HS chest press? high speed?

JK

ahhh nah HS for me is the hammer strength machines - quite often use them as an accessory exercise when wanting to go heavy without needing to do all the support as well
 
<img src="http://www.muscleandstrength.com/sites/default/files/field/image/exercise/hammerstrengthbenchpress2.jpg" alt="hammerstrengthbenchpress2.jpg">

Paekakboyz

Ah! I see, I see. We have a seated version of that machine - that'd be cool to have around to go heavy and still isolate each side etc. I'm just alternating between DB and BB bench now but rocking that 5*5 approach.
 
That arm section is brutal, slowing things down or adding pauses just makes it so much tougher. You can hear the muscle fibres ripping lol.
 
Good stuff!!

JK

yeah we have seated for over head press and also incline one. I use them a bit and actually use the one picture for shrugs as can load it up heavy as and then stand with legs either side the bench.

JK

Supposed to be cardio and abs this morning but feeling lean at the mo with weight gain pretty slow so ended up doing a "few" squats instead. 
15mins on bike and leg extension to warm up and then silly squats 
Back squats - 10xbar, 15xbar, 10x60kg, 12x60, 10x80, 10x80, 10x80, 10x80 (short breaks between sets, maybe 90secs max) 
Front squats - 6x60, 8x60, 8x60, 8x60 
More back squats - 15x60, 20x60, 20x60 (widow makers) 
Bench step ups - approx 30 per side with 20kg bag on shoulders 
Warmed down with a short ride plus foam roller

dK

What are widow makers?

JK

Well to be honest the weights weren't quite heavy enough to be a true widow maker which is usually one set of 20rep squats done on your 10rep max. You basically do ten reps and shouldn't be able to directly roll in to the 11th rep without a short rest BUT the rest is done standing with the bar still on your back. You wait until you can do a rep and you do that rep until you've done the 20. 
It's an old method of promoting quad growth and not easy at all (actually brutal) when you do it on the right weight which for me would be probably be about 90kg.....ouch

dK

I think I will pass on those

JK

PHAT Week 2 Day 1 - POWER Upper Body
 
Standard warmup of 1000m row. Workout was:
 
T-bar Rows - 75kg x 3 ,5, 5, 5
Pullups (weighted) - 10, 10, 9 reps
DB Bench Press - 35kg/side x 5, 3, 4 (struggled with these as upped the weight from last week - will keep the same til I smack over all 5...longer rests maybe)
Incline DB bench - 10x25kg/side, 10x27.5
Dips (weighted) - +28kg x 10, 7 (struggled again so added a couple of sets of 10 unweighted)
HS OHP Press - 30kg/side x 10, 35kg/side x 8, 8
EZ Bar Curls - 37kg x 8, 8, 8
Skull Crushers - 27kg x 10, 10, 10
 
Pretty decent workout despite struggling on a couple of lifts.
No major DOMS from saturdays squat session. Not too suprising givin it was higher volume and low weight so more cardio like than anything else.

JK

Week 2 / Day 2 - Lower body power day
 
Started with 15mins on the bike and then stretching and 50reps per leg of leg extensions ramping the weights to warmup.
 
Squats - 100kg x 5, 5, 5
Leg press - 240kg x 10, 260 x 10, 10
Leg extensions - 66kg x 8. 66x 10, 72x8
HS curls - 42 x 10, 45x9, 48x7
Sanding calf raises - 185kg x 10, 10, 10, 10
(working sets only)
 
No deadlifts today as I spent too long on the bike - will try and do them once every two weeks. Also felt a bit stiff from golf yesterday (hence longer warm up). The ground is just so hard and dry at the moment that it seems to take a bit out of me. Not ideal the arvo before leg day.

JK

Week 2 Day 3 Back and Shoulders Hypertrophy
 
1000m row for warmup which is my staple for when I start with a pulling movement.
 
T-bar rows (speed work) - 6 sets of 3 reps at 55kg
Rack chins - 12, 12, 10 reps
Seated row - 66kg x 10, 69x10, 10 reps
Shrugs - 70kg/side x 12, 15, 15 reps
Close grip pulldowns - 66kg x 12, 15, 12
Seated DB press - 20kg/side x 12, 11, 10
Upright rows - 38kg x 15, 40x 12, 12 reps
Cable side raises - 8kg/side x 15, 15
Front plate raises - 10kg x 15, 15 (did these super set with the side raises)
 
Was a bit flat this morning. Had a great sleep but tried a new preworkout sample (Pharmafreak SuperFreak) which was pretty average and not as good as the ones I've been using lately (cycling through VPX Shotgun, Mesamorph and Superpump 3.0) so was bit of a let down. Still was decent enough and better than none at that time in the morning.

The Silver Fern

JK vs BigRed