re: Daily Strength Check-In

Due to vacation I went ahead and started week 3 of PHAT upper power today rather than waiting til Monday. It’s pretty sobering to see how far my bench has fallen since March. There’s reasons for it, hopefully my neck isn’t one of them, but I still don’t like it.

On the plus side, all the bodybuilding crap has my shoulders, traps, and quads looking better.

Rippler 3 W7 D1

OHP 3x3x150, 1x160, 1x175

Sumo DL 8x135, 7x225, 5x275, 3x315

Just starting to train sumo to see if it’s better for me than conventional.

Lat pulldowns 3x10x130, 140, 150, 3x5x170

Leg ext 3x20x130, 150, 170, 5x190, 7x200

Fly machine rear delts 3x10x40

PHAT week 3 - lower hypertrophy.

Damn that was hard with essentially 70% 4 sets of 10 reps of squats. Then hack squats, leg press, leg extension, SLDL, 2 types of leg curls, and 5 sets of calf raises. Been a while since I thought I would puke.

New pet peeve unlocked….throwing DBs around. Dude really going to rep db flies and then throw them on the ground? Flies, tris, and curls. The GOAT commercial gym workout.

Rippler 3 W7 D3

DL Sumo 3x3x310

DL 1x5x225

OHP 3x6x126, 1x165

DB pullover 3x10x65, 75, 85, 2x5x85

Facepulls 3x10x130, 150, 170, 2x5x170

HS rows 3x10x140, 180, 200, 2x5x220

CG lat pulls 3x10x130, 140, 150, 2x5x170

On my last week of PHAT. I can tell the volume is adding up. It's pretty wild how much weight you can increase by just practicing a movement. I'm not untrained but my hack squat weight has increased 50% for the 3 sets of 10. I definitely do better when I try to "beat the notebook".

I think I'm going to run PHAT again and then pivot to Andy Baker's Powerbuilding. I like the 8-5-2 approach for main lifts coupled with body building style supplemental/accessory movements.

Rippler 3 W8 D1

OHP 8x1x155, 3x155

Sumo DL 3x5x270, 4x315

Lat pulldowns 3x10x130, 140, 150, 5x170, 5x190

Leg ext 3x10x130, 150, 170, 5x190, 5x200

Fly machine rear delta 3x10x45

Rear delta on lateral machine 3x15x50

Decline abs 3x8

Hanging leg raises 3x10

Rippler 3 W8 D2

Squat 8x1x295, 5x295, 2x315, 20x135

Bench 3x5x205, 5x225, 3x245, 1x260, 23x135

Rope triceps 3x10x80, 90, 100, 5x110, 5x120

Rope curls 3x10x80, 90, 100, 5x110, 5x120

DB flies 3x10x50s

AB curls 2x10x75, 12x75

That’s a fair distance under load.

yea that was my second time doing it. not nearly as sore this time.

trying to do it 1 more time this week, 2x next then move to 26 lbs bells

quote:

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you are really really strong on shoulders

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By far my strongest body part and I love to train them. First time I saw Lou Ferrigno clean up the bar from floor with 225 on it on Pumping Iron and do 10 reps like it was childs play I said "man that is what want to do!" so I have always incorporated standing barbell military press in my workouts as foundation.

quote:

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do you not hit rear delts?

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these get done on back day

I have very overpowering shoulders/tri's which negatively impacts my chest workouts I have to really really really concentrate when doing chest not to involve shoulders or tri's. Probably not a coincidence my favorite days are shoulders and tri's (which are tomorrow AM)