Memcop's WJ

[memcop]

Pulling Power Movement: Bent rows
225x5
225x5
275x3

Assistance Pulling movement: Weighted Pull ups
2x10 BW (easy on tendons this week)

Auxiliary Pulling movement: Rack chins
2x10

Pressing Power Movement: Flat dumbbell presses
120x4
120x4
120x5

Assistance pressing movement: Weighted dips
2x6 90lbs

Assistance pressing movement: Seated dumbbell shoulder presses
75x8
75x8
76x6

Auxiliary curling movement: Cambered bar curls
3x10 95

Auxiliary extension movement: Seated Overhead tricep extension
120x8
120x8
120x6

[memcop]

5 minute jump rope
Foam roll

Pressing Power Movement: Box Squats
135x10
185x8
225x5
255x3

Assistance pressing movement: Hack Squats
225x10
225x10

Assistance extension movement: Leg extensions
7x whole stack
7x whole stack

Assistance pulling movement: Stiff legged deadlifts
225x10
225x10

Auxiliary calf movement: Standing calf raise
270x10
270x10

Walked 20 minutes

[BradKemp]

How do you rate Phat compared to other programs? Its getting kind of trendy like with Intermediate Fasting.

I've never been able to stick to program myself.

[bullrider_IL]

How do you rate Phat compared to other programs? Its getting kind of trendy like with Intermediate Fasting.

I've never been able to stick to program myself.

Strong post content to LF Chat discussion correlation

[memcop]

Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps with 185

Hypertrophy pulling movement: Rack chins
3 sets of 12 reps

Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps 140

Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12reps 100lb dbs

Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15 140lbs

Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 12 reps 70lb dbs

Hypertrophy shoulder movement: Upright rows
2 sets of 12 cable 50lbs

Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 15 reps 25lbs

walk 20 minutes post workout

[redraider86]

I hate rack chins. Are you going to be adding any pullups in?

[memcop]

No but only because I do 10-15 coming and going to work every day.

[memcop]

Lower Body Power Exercise speed work: Box Squats
4 sets of 6 at 205lbs

Hypertrophy pressing movement: Trap bar DL
3 sets of 12 reps 245

Hypertrophy pressing movement: Leg presses
2 sets of 15 reps (machine)

Hypertrophy extension movement: Leg extensions
3 sets of 15 205

Hypertrophy curling movement: GHR
3 sets of 6 assisted (band)

Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps (machine)

Skipped calf sets

[memcop]

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 85lbs

Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 10 80lbs

Hypertrophy pressing movement: Hammer strength chest press
3 sets of 15 reps Two plates loaded (iso-wide)

Hypertrophy fly movement: pec deck
2 sets of 15

Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of12 reps (machine)

Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 15 reps 20lbs


Hypertrophy extension exercise: Seated tricep extension with 100lb db
3 sets of 12 reps

JM press
3 sets of 8 at 135

Hypertrophy extension exercise: Cable kickbacks
2 sets of 20 reps

[memcop]

Pulling Power Movement: Bent over or Pendlay rows
135x10
225x5
275x3
225x5

Assistance Pulling movement: Weighted Pull ups
2 sets of 10 bw

Auxiliary Pulling movement: Rack chins
2 sets of 8 at 85lbs

Pressing Power Movement: Flat dumbbell presses
5x120
5x120
4x120

Assistance pressing movement: Weighted dips
2 sets of 6 at 75lbs

Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 10 with 70lbs

Auxiliary curling movement: Cambered bar curls
3 sets of 10 reps at 85

Auxiliary extension movement: JM press
135x15
185x5
205x4x2

[memcop]

Pressing Power Movement: Box Squats
135x10
185x5
225x5
225x5
275x2

free squat 315x3

Assistance pressing movement: Trap bar DL
325x6
415x6

Assistance extension movement: Leg extensions
305x8x2

Assistance pulling movement: Stiff legged deadlifts
3 sets of 8 reps at 225

Assistance pulling/curling movement: Glute ham raises
2 sets of 6 reps band assisted

[Kezzyukbrah]

Lost the thread for awhile how's the gluteus?

[memcop]

Lost the thread for awhile how's the gluteus?

Some residual pain but nothing while in motion or working out. How's it brah?

Orienting my workouts to help strengthen.

[Kezzyukbrah]

Some residual pain but nothing while in motion or working out. How's it brah?

Orienting my workouts to help strengthen.

Made a wrist log bro and everything was going great regarding recovery. Got some powerful anti inflammatorys to take the swelling down and lifts were going up great but ran out of those and the swelling came back so now got to go to the doctors for some more. And also (hadn't worked legs that day either) but on Sunday was getting into the wife's car and must of been the way I twisted my leg but my knee dislocated itself and it hurt like a mother! Popped back in after a few minutes but oh lawd do not want again. Staying positive though

[memcop]

Made a wrist log bro and everything was going great regarding recovery. Got some powerful anti inflammatorys to take the swelling down and lifts were going up great but ran out of those and the swelling came back so now got to go to the doctors for some more. And also (hadn't worked legs that day either) but on Sunday was getting into the wife's car and must of been the way I twisted my leg but my knee dislocated itself and it hurt like a mother! Popped back in after a few minutes but oh lawd do not want again. Staying positive though

Full body cast, sooooon.

[Kezzyukbrah]

Full body cast, sooooon.

Lmfao! I fear you may be right

[memcop]

Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps with 185lbs

Hypertrophy pulling movement: chins
3 sets of 12 reps

Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps with 140lbs

Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 15 reps with 90lbs

Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15 reps 140lbs

Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 10 reps 70lbs

Hypertrophy shoulder movement: Upright cable rows
2 sets of 15 reps 42.5 lb

Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 15 reps with 20lbs

[Kezzyukbrah]

You changed to a new workout program?

[memcop]

You changed to a new workout program?

Went back to PHAT, hadnt missed a day just been lazy logging. (last two workouts)

[memcop]

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3 reps 255

Assistance Pulling movement: Weighted Pull ups
2 sets of 10 reps Body weight

Auxiliary Pulling movement: Rack chins
2 sets of 10 reps two plates in lap (90lbs)

Pressing Power Movement: Flat dumbbell presses
3 sets of 5 reps 120lbs

Assistance pressing movement: Weighted dips
2 sets of 6 reps *finding an alternate for this one to much pain in arms

Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6 reps 80lbs

Auxiliary curling movement: Cambered bar curls
3 sets of 10 reps 105lbs

Auxiliary extension movement: JM press
3 sets of 10 reps 185lbs

[Kezzyukbrah]

Pain in arms? And if I ain't on before then enjoy Christmas bro

[memcop]

Pain in arms? And if I ain't on before then enjoy Christmas bro

It's a gripping at the bone feeling. Non-injury type, just uncomfortable as hell.

[Kezzyukbrah]

It's a gripping at the bone feeling. Non-injury type, just uncomfortable as hell.

Never really heard of it. You sure you haven't pulled anything and you can always get info from me about full body casts . Gotta x-ray on Monday my doc thinks its broken

[memcop]

Day 2: Lower Body Power Day
Pressing Power Movement: Box Squats
135x10
185x6
225x6
275x3
295x2 +one so close then rack ride

Free Squat
315x3
335x1

Assistance pressing movement: Trap bar DL
325x10
415x6
465x5 +1 shedding 50lbs

Assistance extension movement: Leg extensions
2 sets of 8 reps whole stack

Assistance pulling movement: Stiff legged deadlifts
2 sets of 10 reps 225

Assistance pulling/curling movement: Glute ham raises
3 sets of 6 reps band assisted

Auxiliary calf movement: Donkey calf raise
3 sets of 10 reps Whole stack

Auxiliary calf movement:standing calf raise Super set with above
3 sets of 15 reps each leg

[memcop]

Never really heard of it. You sure you haven't pulled anything and you can always get info from me about full body casts . Gotta x-ray on Monday my doc thinks its broken

That sucks man.

No it's just one of those weird things, I guess I should research and correct it. It's just a tight deep gripping feeling. Used to get it doing heavy curls in my forearms when I first started working out. Same tricep forearm feel now.

[Kezzyukbrah]

That sucks man.

No it's just one of those weird things, I guess I should research and correct it. It's just a tight deep gripping feeling. Used to get it doing heavy curls in my forearms when I first started working out. Same tricep forearm feel now.

You know I used to get something like this when I first started. It was like shin splints but in my forearm from curling and I would only get pain when I loosened my grip on the bar

[memcop]

You know I used to get something like this when I first started. It was like shin splints but in my forearm from curling and I would only get pain when I loosened my grip on the bar

Thats exactly it. I have to release slow as hell.

[neddo]

Damn dude, that's a legit lower power day. Need to step my game up. Leg Press, Squats, and Deads and I'm ready to callerquits.

[memcop]

Damn dude, that's a legit lower power day. Need to step my game up. Leg Press, Squats, and Deads and I'm ready to callerquits.

Plenty of rest between sets is well used and appreciated. On hypertrophy lower however can make for a puke session if you push hard enough.

[neddo]

How long are your typical lower power and hypertrophy lifts, ballpark figures? Also, do you use a belt at all? I feel like I'd ruin my back (again) after box squats and pushing 1-5 reps with free squats afterwards lol.

Both of mine run about 90 mins, but my volume even on power days is paltry. Hope everything's alright with the recent happenings as well, and that Christmas prep has been good. Still baffled it's a week away...