Hey guys, I just started Layne Norton's PHAT routine and as a means of motivation I'm going to log my progress. This is my first ever log or even writing down of numbers, so be easy.
Background info: Wrestled in high school so did a lot of conditioning and running, and was introduced to lifting.
Lifted seriously for a few months, went straight to a split and overtrained. A year later I re approached lifting with a bill starr routine for two months.
My big lifts go like this:
BB bench press: 205x5 for 5 sets. or 185x5,195x5,205x5,215x5
Pendlay rows: 155x5x5
Hang cleans: 135x5, 145x5, 155x5, 165x5
Overhead press(military): 125x5x5
PHAT: WEEK 1
Upper body power:
lat pulldowns: 150x8x3
DB bench: 75x5,80x5,85x5
Weighted dips: 45x9x2
Seated DB shoulder press: 55x10,60x9,65x8
BB curls : 85x6x3
Overhead tricep extensions: 65x12,70x10,70x10
Lower body Power:
Leg extensions: .... Forgot to write that one down
Stiff legged deadlifts: 155x8x3 (first time doing them)
Leg curls: 110x8x3
Seated calf raise: 2 platesx12x4
Back and shoulders hypertrophy:
Speed pendlays: 135x6x3
Pull ups: 10x9x8
Cable rows: 130x11x9x7
DB rows: 65x12x3
Upright rows: 80x12x2
Side lateral raises: 15x20, 20x12
Speed squats: 175 6x3
Hack squats: 225x12x3
Legpress: 4 platesx12x3
Leg extensions: 130x10x2
Stiff legged deadlifts: 185x10x3
Lying leg curls: 110x12x2
Seated calf raises: 2 platesx12x2
Chest and arms
speed dp press: 60 6x3
Incline db press 55x12x3
Hammer strength chest press: 2 platesx15x2
Incline db flies: 35x15x2
Preacher curls: 60x10x3
Spider curls on incline: 20x12x2
Concentration curls: 25x12x2
seated tricep extensions: 65x12, 70x10, 70x8
Press downs: 110x11, 100x13
For abs I do 3 sets of hanging leg raises
then superset 30 situps, 15 side crunches, and russian twists and leg flutters for max time.
I am 5'11" at 170 pounds.
I will keep updating my lifts!
Any feedback on the routines would be great.
Also, if I had plateaued on my bench press beforehand, is it a good idea that I switched to DB bench press?