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Old 05-14-2013, 10:08 PM   #1
linedriver465
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Join Date: Oct 2012
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Default Critique my PHAT-inspired Split!

Goals:
1.) 4-5 days per week
2.) Non-excel based progression scheme for the major lifts - ie not 5/3/1
3.) Low rep sets for the big 3 (Deadlift, Bench, Squat)
4.) Moderate/Higher rep accessory work
5.) Weak point focus

Muscle Size: shoulders; traps; upper back (always lol); arms
Muscle Strength: hip drive on squat/dead; off-chest sticking point on bench (ie delts)

I've been looking at the PHAT methodology. I think my CNS and body needs a break from the high intensity/load lifting for relatively high volume.

I realize what happens is I get all wrapped up in excel spreadsheets in charts when I need to just focus on the main lifts with adequate volume.
For example, instead of Xlbs at X% for X reps, I'd rather have a layout telling me, "When you hit X sets of X reps with X weight, increase the load"


Upper Power
Bench: 3 sets x 15 rep goal
Pendlay Rows: 3 sets x 15 rep goal
Press Auxillary: 2 exercises x 3 sets x 30 rep goal
Pull Auxillary: 2 exercises x 3 sets x 30 rep goal
Biceps: 3 set x 25 rep goal
Triceps: 3 sets x 25 rep goal

Lower Power 1
Squats: 3 sets x 15 rep goal
RDLS: 3 sets x 25 rep goal
Press Auxillary: 1-2 exercises x 2 sets x 20 rep goal
Hyper Pull/ Leg Curl: 3 exercises x 3 sets x 40 rep goal
Calves: 1-2 exercises x 2 sets x 25 rep goal

Back and Shoulders Hypertrophy(1-2min rest)
Hypertrophy Pull: 4 exercises x 3 sets x 35 rep goal
Hypertrophy Shoulder: 4 exercises x 3 sets x 35 rep goal

Lower Body Power 2
Deadlift: 3 sets x 15 rep goal
Front Squat: 3 sets x 25 rep goal
Pull/ Leg Curl Auxillary: 1-2 exercises x 2 sets x 20 rep goal
Hyper Press/Extension: 3 exercises x 3 sets x 40 rep goal
Hyper Calf: 2 exercises x 4 sets x 50 rep goal

Chest and Arms Hypertrophy(1-2min rest)
Hyper Press: 3 exercises x 3 sets x 35 rep goal
Hyper Fly: 2 sets x 40 rep goal
Bicep: 3 exercises x 3 sets x 35 rep goal
Tricep: 3 exercises x 3 sets x 35 rep goal

Last edited by linedriver465; 05-14-2013 at 11:42 PM.
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