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Old 05-14-2013, 09:57 PM   #11
linedriver465
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Originally Posted by Hywelbane View Post
Thanks.
I just recently thought of trying this set up. When doing PHAT the original way I felt like my deadlift and squat suffered by only doing 1 ME lift that catered to just the squat or deadlift. I like this way because, as you said, it allows me to accommodate for deadlift and I get to have my "powerbuilding" fun with a quad and hamstring day.
To mimic hitting quads and hammies 2x week, have you considered the following? I was thinking about this...

Lower 1:
Squats
RDL
etc..

Lower 2:
Deads
Front Squats
etc...
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Old 05-14-2013, 10:03 PM   #12
Hywelbane
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Originally Posted by linedriver465 View Post
To mimic hitting quads and hammies 2x week, have you considered the following? I was thinking about this...

Lower 1:
Squats
RDL
etc..

Lower 2:
Deads
Front Squats
etc...
Didn't even think about the 2x for the frequency part. I'll give this another 3 weeks and then I'll give the 2x a week a go for 4 weeks and see which one I like best. Thanks for the idea!
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Old 05-14-2013, 10:05 PM   #13
linedriver465
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Originally Posted by Hywelbane View Post
Didn't even think about the 2x for the frequency part. I'll give this another 3 weeks and then I'll give the 2x a week a go for 4 weeks and see which one I like best. Thanks for the idea!
For example (this is what I'm thinking about running):

Upper Power
Power Press: BB Bench (3 x 3-5)
Press Auxillary: 2 exercises x 2-3 x 6-10
Power Pull: Pendlay Rows (3x 3-5)
Pull Auxillary: 2 exercises x 2-3 x 6-10
Biceps: 3 x 6-10
Triceps: 3 x 6-10

Lower Power 1
Power Lower: Squat (3 x 3-5)
Secondary Power: Dead Variation (3 x 5-8)
Press/Extension Auxillary: 1-2 x 2 x 6-10
Hyper Pull/ Leg Curl: 3 x 2-3 x 8-20
Calves: 1-2 x 2-3 x 6-10

Back and Shoulders Hypertrophy
6-8 sets of 3 @ 65-70% of 3-5RM (90s rest)
Hypertrophy Pull: 4 x 2-3 x 8-20
Hypertrophy Shoulder: 3 x 2-3 x 8-20

Lower Body Power 2
Power Lower: Deadlift (3 x 3-5)
Secondary Power: Squat Variation (3 x 5-8)
Pull/ Leg Curl Auxillary: 1-2 x 2 x 6-10
Hyper Press/Extension: 3 x 2-3 x 8-20
Hyper Calf: 2 x 3-4 x 10-20

Chest and Arms Hypertrophy
6-8 sets of 3 @ 65-70% of 3-5RM (90s rest)
Hyper Press: 2 x 3 x 8-15
Hyper Fly: 1 x 2 x 15-20
Bicep: 3 x 2-3 x 8-20
Tricep: 3 x 2-3 x 8-20

Last edited by linedriver465; 05-14-2013 at 10:09 PM.
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Old 05-14-2013, 10:10 PM   #14
Hywelbane
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Quote:
Originally Posted by linedriver465 View Post
For example (this is what I'm thinking about running):

Upper Power
Power Press: BB Bench (3 x 3-5)
Press Auxillary: 2 exercises x 2-3 x 6-10
Power Pull: Pendlay Rows (3x 3-5)
Pull Auxillary: 2 exercises x 2-3 x 6-10
Biceps: 3 x 6-10
Triceps: 3 x 6-10

Lower Power 1
Power Lower: Squat (3 x 3-5)
Secondary Power: Dead Variation (3 x 5-8)
Press Auxillary: 1-2 x 2 x 6-10
Hyper Pull/ Leg Curl: 3 x 2-3 x 8-20
Calves: 1-2 x 2-3 x 6-10

Back and Shoulders Hypertrophy
6-8 sets of 3 @ 65-70% of 3-5RM (90s rest)
Hypertrophy Pull: 4 x 2-3 x 8-20
Hypertrophy Shoulder: 3 x 2-3 x 8-20

Lower Body Power 2
Power Lower: Deadlift (3 x 3-5)
Secondary Power: Squat Variation (3 x 5-8)
Pull/ Leg Curl Auxillary: 1-2 x 2 x 6-10
Press Auxillary: 1-2 x 2 x 6-10
Hyper Calf: 2 x 3-4 x 10-20

Chest and Arms Hypertrophy
6-8 sets of 3 @ 65-70% of 3-5RM (90s rest)
Hyper Press: 2 x 3 x 8-15
Hyper Fly: 1 x 2 x 15-20
Bicep: 3 x 2-3 x 8-20
Tricep: 3 x 2-3 x 8-20
Looks like a good plan to me. I love the versatility of the routine and the tweaks that can be put on it.
Do you have a log? I'd like to follow along and see how it works for you.
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Old 05-14-2013, 10:12 PM   #15
linedriver465
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Originally Posted by Hywelbane View Post
Looks like a good plan to me. I love the versatility of the routine and the tweaks that can be put on it.
Do you have a log? I'd like to follow along and see how it works for you.
http://muscleandbrawn.com/forums/tra...ifting-52.html
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Old 05-15-2013, 01:12 AM   #16
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Welcome to the forum. Subbed and smash PRs!
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Old 05-15-2013, 05:52 PM   #17
Hywelbane
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Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
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Welcome to the forum. Subbed and smash PRs!
Thanks for coming along Bearded Beast!
PRs will be smashed and celebrated with a side of bacon.
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Old 05-16-2013, 09:24 PM   #18
Hywelbane
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Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Day 4 - Back/Shoulders Hypertrophy

Yates Rows:
225x8
225x8
225x8
225x8

Chins:
BWx15
BWx15
BWx15

DB Rows:
80x12
100x12
100x12

DB Shrugs:
120x15
120x15

DB Rows w/ Incline:
35x20
35x20

Military Press:
95x8
115x8
125x8

DB Upright Row:
35x12
35x12
35x12
35x12

Bent-over Laterals:
35x15
35x15
35x15

Vid incoming

Totally killed it today. Completely worn out. Body weight is up to 178.

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Last edited by Hywelbane; 05-16-2013 at 09:49 PM.
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Old 05-17-2013, 07:48 PM   #19
BendtheBar
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is getting skinny(ish)
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Definitely earned some bacon with those rows.
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Old 05-17-2013, 08:30 PM   #20
Hywelbane
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Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
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Definitely earned some bacon with those rows.
Haha, had 8 slices for breakfast. Nothing like meat candy to start the day.
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