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Old 05-14-2013, 10:08 PM   #1
linedriver465
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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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Old 05-15-2013, 05:39 AM   #2
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Looks good to me, good luck man and get SWOLE!
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Old 05-15-2013, 08:34 AM   #3
linedriver465
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Quote:
Originally Posted by big_swede View Post
Looks good to me, good luck man and get SWOLE!
Thanks brother! How does this look?

Lower Body Workout
Exercise Sets Rep Goal
Squats 4 30
Romanian Deadlifts 3 25
Leg Press 5 60
Leg Curls 4 40
Decline Weighted Sit Ups 3 25
Calf Raise 3 40

Day 2
Upper Body Workout
Exercise Sets Rep Goal
Bench Press 4 25
One Arm Dumbbell Row 3 40
Seated Arnold Press 3 30
Lying Tricep Extensions 4 35
Seated Cable Rows 3 30
Dumbbell Curls 3 30
Lateral Delts 4 40

Day 3
Lower Body Workout
Exercise Sets Rep Goal
Deadlits * See Below
Squats ** See Below
Power Shrugs *** Add a Plate
Leg Curls 4 40
Cable Crunches 3 25 reps
Calf Raises 3 40

Day 4
Upper Body Workout
Exercise Sets Rep Goal
Standing OHD Press 4 30
Barbell Row 3 30
Close Grip Bench Press 4 30
Chin Ups 3 30
Cable Tricep Extensions 4 40
Hammer Curls 3 30
Rear Delt Exercise 4 40

* Deadlifts
You will cycle between a heavy and moderate day.
Week one you will work up to an 85% single, followed by max singles at 75% for 10 minutes. This 10 minute period is timed. After each rep, release the bar, reset your form, catch your breath and go for another single.
Add 5 pounds to your 85% set when that rep starts to feel “manageable.” When you do bump weight, bump your 75% set by an equal amount of weight.
Week two you will perform max singles at 80% of your one rep max for 5 minutes. Bump your 80% weight when you bump your 85% work during week one by an equal amount.

** Squats
Work up to an 85% single, then follow it with an 80% double (or triple) and a 75% triple. Add 5 pounds to your 85% single when it feels manageable. On days when you feel weak, stay with your baseline 85%.
This means that if you started with a 350 pound squat, and have built up to a 375 pound squat, it’s ok to “only” use a 350 pound squat on days when you feel off.
Never allow this “low end” squat to be more than 40 pounds below your max squat single.

*** Power Shrugs
Start with 135 and do 10 reps. Move to 225 and do 10 reps. Keep adding a plate until you can no longer perform 10 explosive reps.
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Old 05-15-2013, 09:43 AM   #4
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Any suggestions on how I can incorporate an incline pressing movement and good mornings?

I'd rather not subtract anything if I can
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Old 05-15-2013, 10:26 AM   #5
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Well as it comes to my own training I can not follow a fixed program regarding exercises, never could.

Throw in an incline press on a day when you feel like it, dont think so much about what assistance lifts you are going to do, rather bust your ass on the big 4 lifts and the other bits are mainly distractions =)
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Old 05-15-2013, 01:15 PM   #6
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Quote:
Originally Posted by linedriver465 View Post
Any suggestions on how I can incorporate an incline pressing movement and good mornings?

I'd rather not subtract anything if I can
You're hitting these areas with the Arnolds and OHP, as well as the RDLs. If you really want to add them, you could rotate them in, like do Arnolds one week and Incline the next, RDLs one week and GMs the next.

I like the look of the program. Very balanced. A lot of sets per day, but keeping the reps high on the assitances stuff should keep it mengeable.

Be interesting to see how this goes.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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