That is some good weight. Even more impressive because a lot people have flawed form for these. Their either jerking the weight up, or not bending over enough to begin with. Thats what I love about the PHAT, BO rows @ 275 last night. The power days really give you the opportunity get a lot stronger as well as build quality LBM. IMO heavy is the way to go in most circumstances. You can bulk, recomp, cut, you can really do it all. Look at Branch Warren or Ronnie, or even Layne - you dont see them doing 25-30# lat raises and shoulder presses with the theory of "lifting light with a ton of reps is how you build and sculpt." At least its never worked for me. Even the powerlifters and strongmen - Derek Poundstone, Maruiz Pudjenowski.
Wade, Keep up the great work bud
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01-02-2013, 02:51 PM #181
- Join Date: Jun 2010
- Location: Massachusetts, United States
- Posts: 1,194
- Rep Power: 4739
Scivation/PrimaForce Representative
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www.Primaforce.com
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Any questions on Scivation/PrimaForce products, please dont hesitate to PM me!
"Whatever life throws at you, put it on the bar and press it"
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01-02-2013, 03:42 PM #182
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01-03-2013, 12:41 PM #183
- Join Date: Aug 2010
- Location: Columbus, Ohio, United States
- Posts: 8,954
- Rep Power: 108589
Workout Nine - Shoulders and Triceps - 2 January 2012
Dumbbell Seated Overhead Press
65 = > 10
65 = > 10
65 = > 10
65 = > 10
65 = > 10
Seated Rear Lateral Raise
40 = > 15
40 = > 15
40 = > 15
Seated Side Lateral Raise
15 = > 20
15 = > 20
15 = > 20
Close Grip Bench Press
225 = > 9 - (rest-pause) - 2 - (rest-pause) - 1
Done in the DC style.
Triceps-Emphasis Dips
Bodyweight = > 8
Bodyweight = > 8
Bodyweight = > 8
Bodyweight = > 8
Bodyweight = > 8
Today's preworkout concoction was simplicity at its finest:
3 scoops Origin @ 40 minutes preworkout
I managed to get a somewhat intense, rather quick workout in today for the shoulders and triceps. I tried to keep my gym time limited to maximize my gains while also maximizing my time with family and friends before returning to school (I just drove back to Columbus today for a handful of days of RA training).
The endurance benefits and the smooth, clean energy that Origin alone provides are impressive and helped me cruise through multiple sets of the basics in order to get a great bump and trash the muscle while also leaving the gym in relatively short order.
The taste on this stuff becomes almost addictive; recently went to the store and purchased some Ocean Spray Cran Cherry and some Welch's Cherry Grape juice cocktails to get my fill of fruit flavor for when it's not time to workout.
Finally, muscles are feeling relatively tired from a solid break of lifting. I'm (probably) going to give them a couple days off until Monday, 7 January 2012. Stay tuned, I'll still be here to chat and give feedback!NOV || Ohio Chapter || Be more, have less.
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01-03-2013, 12:52 PM #184
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01-03-2013, 02:07 PM #185
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01-04-2013, 09:26 PM #186
- Join Date: Aug 2010
- Location: Columbus, Ohio, United States
- Posts: 8,954
- Rep Power: 108589
Thank you! Numbers will only go up.
Considered going in and hitting legs but just tired and groggy from all this RA training.
Staying off until Sunday, probably will go in and hit it hard then if the campus gym's open. Cut will start then as well, going to experiment with IF.NOV || Ohio Chapter || Be more, have less.
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01-05-2013, 04:42 AM #187
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
But brah, if you dont eat brekafast your gonna get the Fats
Ive been on an IF type lifestyle over 2-3 years now. Best move i have ever made as far as gains, energy, focus, and progress goes. See how it suits you, but give it at least 6-8 weeks to start the first 2 weeks may be rough. Somedays i train fasted and then have large PWO meal and 2 more meals after
Some days very small pre-workout (400kcals or so) and huge pwo and larger pre-bed meal
just find what suits your body as far as how much is enough to get through your workout and then feast. Always fun to use more kcals in a sitting and getting creative with your diet instead of eating smaller meals all day long, you will find it blunts hunger better (less meals) because insulin is at bay and blood glucose is less in swing from less meals per day (martin has a great write up on his page about how less meals help with controlling hunger and the hunger hormone)
Overall it helps focus less on prepping food and watching the clock to eat every so often, and people often find it suits them better. Most people IF and dont realize it (most americans really dont eat breakfast) and just eat around 11 or so, have something after they get home from work and dinner and call it after that and its usually around an 8hour feeding window. If you stretch it to 9 hours who cares. make it suit your Lifestyle and Personal Preference
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01-06-2013, 07:24 AM #188
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01-06-2013, 08:21 AM #189
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
This is why Martin suggests to keep your window close if possible
Any eating pattern you adapt to your body will be use to just like those who eat 5-6 times a day they are used to eating every X hour and get hunger then (gherlin) hunger hormone
Never heard or read about the bowel movement on his site but anything can happen to different individuals
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01-06-2013, 08:33 AM #190
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01-06-2013, 09:16 AM #191
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01-06-2013, 09:30 AM #192
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01-06-2013, 09:43 AM #193
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01-06-2013, 09:51 AM #194
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01-06-2013, 10:34 AM #195
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01-06-2013, 10:43 AM #196
lulz I swear I just read somewhere that you had a final review coming. Its one of those mornings...
I did PHAT a month ago. Took my body a long time to adapt to the extremely high volume of the workouts. My legs responded very well to it though, legs hypertrophy day literally left me paralyzed after my workouts. I would strongly suggest you omit any pump ingredients before doing that workout for the first time hahaVELOCITY NUTRITION
Gym Rock Music - Spotify Playlist
27k followers, 300+ songs
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01-06-2013, 10:48 AM #197
- Join Date: Jun 2010
- Location: Massachusetts, United States
- Posts: 1,194
- Rep Power: 4739
PHAT is great because you can really incorporate many different movements and angles. I train on the PHAT almost exclusively. Or at least a variation of PHAT. IF I plateau it's always super easy to break past it.
I think just to keep myself going I may do a push pull legs 6 day split soon. Might make for a nice 4 week break from phat.Scivation/PrimaForce Representative
www.scivation.com
www.scivationbooks.com
www.Primaforce.com
http://www.bodybuilding.com/store/sv/sv.htm
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Any questions on Scivation/PrimaForce products, please dont hesitate to PM me!
"Whatever life throws at you, put it on the bar and press it"
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01-06-2013, 11:00 AM #198
- Join Date: Aug 2010
- Location: Columbus, Ohio, United States
- Posts: 8,954
- Rep Power: 108589
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01-06-2013, 06:12 PM #199
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01-06-2013, 06:28 PM #200
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01-06-2013, 06:42 PM #201
- Join Date: Jun 2010
- Location: Massachusetts, United States
- Posts: 1,194
- Rep Power: 4739
This exactly. Its a template more than a workout program. Its yours to take and build upon. And I agree with the incorporating. Ive decided today that Im going to incorporate Doug Millers 16 day rotation in to my PHAT training. More specifically, the leg day. Legs have always been a weak point for me, and theyve always responded better to high volume whereas the rest of my body handles and responds better to more frequency than volume. I feel like Im selling myself very short hitting body parts only once a week.
Scivation/PrimaForce Representative
www.scivation.com
www.scivationbooks.com
www.Primaforce.com
http://www.bodybuilding.com/store/sv/sv.htm
http://www.bodybuilding.com/store/prima/prima.htm
Any questions on Scivation/PrimaForce products, please dont hesitate to PM me!
"Whatever life throws at you, put it on the bar and press it"
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01-06-2013, 06:42 PM #202
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01-06-2013, 06:48 PM #203
- Join Date: Jun 2010
- Location: Massachusetts, United States
- Posts: 1,194
- Rep Power: 4739
Wade is the Origin of yo negs muthafookaaaa!!
Scivation/PrimaForce Representative
www.scivation.com
www.scivationbooks.com
www.Primaforce.com
http://www.bodybuilding.com/store/sv/sv.htm
http://www.bodybuilding.com/store/prima/prima.htm
Any questions on Scivation/PrimaForce products, please dont hesitate to PM me!
"Whatever life throws at you, put it on the bar and press it"
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01-06-2013, 06:52 PM #204
- Join Date: Aug 2010
- Location: Columbus, Ohio, United States
- Posts: 8,954
- Rep Power: 108589
6 January 2012 - PHAT Upper Body Power
Barbell Bench Press
45 = > 8
95 = > 8
135 = > 8
185 = > 8
225 = > 4
255 = > 5
255 = > 5
255 = > 3 + 1 forced rep + 1 negative
Weighted Dips
Bodyweight + 70 = > 6
Bodyweight + 70 = > 6
Barbell Bent Over Rows
275 = > 5
275 = > 5
275 = > 5
Weighted Chinups
Bodyweight + 25 = > 8
Bodyweight + 25 = > 6
Life Fitness Low Cable Row
130 = > 10
130 = > 10
Dumbbell Shoulder Press
65 = > 10
65 = > 10
65 = > 10
Absolutely burnt out by here. Tried 80s to no avail (3 reps) and frustratedly decreased the weight to have proper form.
EZ Bar Curl
Bar + 35/sd = > 6
Bar + 35/sd = > 6
Bar + 35/sd = > 6
These felt weak also.
Skullcrusher
Bar + 35/sd = > 6
Bar + 35/sd = > 6
Bar + 35/sd = > 6 + 1 forced rep + 1 negative
My return to college and a hectic schedule of RA training really made the stimulation aspect of Origin shine today. A smooth, clean, and consistent energy can really be appreciated in this capacity and it shined tonight. While my CNS seemed fried towards the end of lifting with the shoulders and arm lifts, I'd attribute that rather to heavy lifting throughout the earlier portion of the workout rather than a failure on the part of Origin.
Pumps today were insane, 4.5g of L-Cit is a really nice addition to any formula. Taste remains absolutely fantastic with 2 scoops mixed in ~6 ounces of ice cold water.NOV || Ohio Chapter || Be more, have less.
Powered by Ben & Jerry's.
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01-07-2013, 04:14 AM #205
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01-07-2013, 05:29 AM #206
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01-07-2013, 06:49 AM #207
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01-07-2013, 07:41 AM #208
- Join Date: Sep 2009
- Location: United Kingdom (Great Britain)
- Age: 32
- Posts: 15,793
- Rep Power: 91610
Correct, I was just asking if PHAT users find cardio necessary with how much more volume you're doing. I guess everyone is different, but my typical gym session (not PHAT) is between 45mins-1hour, and with PHAT, it's looking like I'll exceed that time.
Adding in HITT on those days off would be a great addition.
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01-07-2013, 08:33 AM #209
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01-07-2013, 08:38 AM #210
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
be careful.
When cutting if you raise volume with adding in PHAT, you will have to monitor cardio. As cardio rises you have to lower frequency/volume on your lifting as calories drop to help preserve mass. The more cardio = more compensation on your legs = less recovery.
Most people do not realize this and think more cardio and more volume is better. While you are expanding more glycogen you are setting yourself up for muscle/strength loss because your body is in such a deficit that trying to add more is not going to help as far as cardio/volume wise.
This is why most people who cut or who get into their contest prep will focus on dropping leg volume as cardio rises to help compensate recovery HIIT will seriosuly impair your overall recovery because of how it activates more VO2 max just like your leg volume and is as catabolic as a leg workout because of the strain being placed on your legs.
Word of caution - More cardio = Watch your leg volume as calories drop.
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