Erik's Weight Training Log - Lifting, Food, Fun

[hostelmaniac]

Obviously. This is Erik's log. If knowing my lifts will give you a massive hard on - PM me. Now, please quit bitching about Erik's "faults" and let him do what he does without constantly nagging him. Pretty sure he got the point after seeing you post the same message a dozen times.

pm'd







EDIT: lmao me and tailwhip actually had a convo and he ended up repping me.

[ErikTheElectric]

6/2/2014


Tunes




Solid day. Really solid day.
Didn't end up getting 2 plates on the bench, I figured I'd do some more bench work and focus on pause benching for a bit. I worked my way back to DB bench (I've always hated it) and did some work there for a bit.
I also decided to work on my benching in general today. Ended up getting 205 for 3 solid reps, 215 for 1.5 (failed on the second rep), and then worked back down after that.

After some consideration, and some thinking I've come to realize that my d!cking around in the gym, needs to stop
I've been well aware of my high volume and I've thrived on it for the past few months, but now..I realize that I need to find and pick a routine that I will stick to. After some reading and some thought, I will be embarking on Layne Nortons "PHAT" - Power Hypertrophy Adaptive Training. I've read about PHAT in the past, but always wanted to do my own thing. However, I think this routine will take my strength training to the next level. I will do some more reading on it, but from what I've seen. It looks solid.

Other than that, I will forget about the past few pages.
I've posted my story, what actually happened, and how I feel about my current life/health/decisions. I'm in the best place I've ever been in my entire life, and that's all from hard work and from the decisions I've made as a man and a human being. Anyone that chooses to not believe me, has their own opinion. I will not waste anytime arguing over an internet forum like a 12 year old child. I'm done.


Onward.

Training 3:00 - 5:00 pm


Warmup
25 push-ups
Butterflies
Stretching

Flat bench
Bar x 12
115 x 12
145 x 10
185 x 5
200 x 5
200 x 4
205 x 3
215 x 1.5
185 x 5
185 x 5
155 x 5 - pause
155 x 5 - pause

DB incline
40s x 12
55s x 12
70s x 8
85s x 4 - PR
50s x 12
50s x 12

CGBP
135 x 12 x 3

Clean and press
Bar x 12
95 x 12
115 x 5
135 x 3 x 2

DB skullcrushers
25s x 15
27s x 12
32s x 12
37s x 12
40s x 12

Iso incline press (alternating)
3 sets x 12 reps

Alternating one handed pulldowns
4 sets x 12 reps

Flies
3 sets x 15 reps

--
Bench - 215


--
Ride (short today)


---
Chocolate Microwave Protein Cake (protein frosting)

White Chocolate Chip Sweet Potato

[AlacrityH]

PHAT still has a highish amount of volume brah. Stay safe. Does it have a progression scheme or is it basically linear? You may wanna play with your rep ranges on your bench and pressing movements in general. I've found that it's important to vary it to prevent plateaus but have only just started experimenting with my new progression scheme.

EDIT: After watching the bench vid, I think the pause work would benefit you. You lost control once your chest took over in the hole.

[ErikTheElectric]

PHAT still has a highish amount of volume brah. Stay safe. Does it have a progression scheme or is it basically linear? You may wanna play with your rep ranges on your bench and pressing movements in general. I've found that it's important to vary it to prevent plateaus but have only just started experimenting with my new progression scheme.

EDIT: After watching the bench vid, I think the pause work would benefit you. You lost control once your chest took over in the hole.

That's pretty much the reason I like it, I'm used to training high volume. I think that this is a suitable routine for me, which is what I need right now. Something that I can follow, instead of just going into every session focusing on progressively overloading on my compounds and then just "yoloing" it on every other lift. From what I've read it does have a progression scheme (I could be wrong).

Definitely should've asked for a lift off today. *shrug* On to 2 plates!

[ElevatedVaal]

On to 2 plates!

yep, 225 seems to be in the near future!

[sonnydfrizzy]

Glad to see you are cutting volume and actually following a set program... Good to see you took some advice ITT.

[ErikTheElectric]

Glad to see you are cutting volume and actually following a set program... Good to see you took some advice ITT.

I am doing this because I see fit, not because I'm taking anyone's advice in particular.

Again, for the third time. Please leave, this journal is for people that actually have something to contribute.

[sonnydfrizzy]

I am doing this because I see fit, not because I'm taking anyone's advice in particular.

Again, for the third time. Please leave, this journal is for people that actually have something to contribute.

lmao I have been giving excellent suggestions to you since day one in regards to form, training, etc.. I Continue to do so because others have been too afraid to piss you off because you are so condescending and rude when people give helpful advice. I care about you succeeding though, so I will be lurking.

[ErikTheElectric]

lmao I have been giving excellent suggestions to you since day one in regards to form, training, etc.. I Continue to do so because others have been too afraid to piss you off because you are so condescending and rude when people give helpful advice. I care about you succeeding though, so I will be lurking.

The strange part is that I have done so in return, to which you have shrugged off and forgotten about because you believe a lie.

Focus on self-betterment, Focus on beating your disease, and if I want your opinion, I'll ask for it.


Awaiting Rebuttal.

[EjnarKolinkar]

That's pretty much the reason I like it, I'm used to training high volume. I think that this is a suitable routine for me, which is what I need right now. Something that I can follow, instead of just going into every session focusing on progressively overloading on my compounds and then just "yoloing" it on every other lift. From what I've read it does have a progression scheme (I could be wrong).

I think you are right regarding PHAT as a possible good fit.

PHUL is another power/hypertrophy you could look into, 4 days but lots of compounds.

http://www.muscleandstrength.com/workouts/phul-workout

Probably just complicating matters to post that link. But is also seems a good fit for what you like to do in the gym, and is structured as well. Structured or packages seem to be dirty words in some people minds. IDK I get off in too many directions without one right now.

[AlacrityH]

I think you are right regarding PHAT as a possible good fit.

PHUL is another power/hypertrophy you could look into, 4 days but lots of compounds.

http://www.muscleandstrength.com/workouts/phul-workout

Probably just complicating matters to post that link. But is also seems a good fit for what you like to do in the gym, and is structured as well. Structured or packages seem to be dirty words in some people minds. IDK I get off in too many directions without one right now.

Mirin your stats so hard...please share.

[harryboyo]

You should look into Texas Method. Good linear progression strength routine which is simple and effective.

[doughnutgut]

Progressuve program ftw.

Full arsing and not half arsing has given you enough joint issues due to going from a certain weight to a huge jump before learning to walk iykwim.

Slowly slowly catchie monkey. Baby steps. Add in as much accessory work you want. But STICK to a linear program.

Starrs, tmethod would suit you.

But so would 5/3/1 BBB or triumvirate.

Enough for you to go balls to wall and jump at a steady rate but still grind out the plus set as much as you want. You wil also NEED the discipline to save energy for the BBB.

Could be perfect for you to discipline yourself in lifting Erik.

I must compare you to Ironwill here.

He has just put in front squats. He can squat 3pps all day. His fronts are set at a progressive small increment weekly setting scheme. He is working up slowly.

Why has he done this? Because he knows it works. He has also been 100% injury free for 25 years of lifting. Not a single setback. Apart from age related issues.

Just telling it real. Think about it mate.


edit:
Must highlight also. Ironwill smoked iirc all his life up to 40. Also started lifting at twig status.

He managed to get a mentor who placed him on the (correct) path and stuck to the advice offered.

From a skinny assed 40 year old man who did not know a curl from a bell. He aint done badly.

I could sit in the gym for a good few hours. Hell. I can rack up 3pps and i know i can pull a squat out today.

But TUT is the yielder of great results and progression. Not arsing about.

Wendler, Starr. They made the programs for a reason. Because they are SAFE and they work.

[legitsrs]

Lol@ people who "care about Erik succeeding" yet have bashed him constantly on his life and have taken personal shots at him. Clearly you don't care, and just want to bring him down.

Pls stop it gais let's just go back to the normal log. Erik isn't a child, he can make a decision for himself for fuks sake.

[doughnutgut]

Lol@ people who "care about Erik succeeding" yet have bashed him constantly on his life and have taken personal shots at him. Clearly you don't care, and just want to bring him down.

Pls stop it gais let's just go back to the normal log. Erik isn't a child, he can make a decision for himself for fuks sake.

That was legit.



And quite serious.

[sonnydfrizzy]

Progressuve program ftw.

Full arsing and not half arsing has given you enough joint issues due to going from a certain weight to a huge jump before learning to walk iykwim.

Slowly slowly catchie monkey. Baby steps. Add in as much accessory work you want. But STICK to a linear program.

Starrs, tmethod would suit you.

But so would 5/3/1 BBB or triumvirate.

Enough for you to go balls to wall and jump at a steady rate but still grind out the plus set as much as you want. You wil also NEED the discipline to save energy for the BBB.

Could be perfect for you to discipline yourself in lifting Erik.

I must compare you to Ironwill here.

He has just put in front squats. He can squat 3pps all day. His fronts are set at a progressive small increment weekly setting scheme. He is working up slowly.

Why has he done this? Because he knows it works. He has also been 100% injury free for 25 years of lifting. Not a single setback. Apart from age related issues.

Just telling it real. Think about it mate.


edit:
Must highlight also. Ironwill smoked iirc all his life up to 40. Also started lifting at twig status.

He managed to get a mentor who placed him on the (correct) path and stuck to the advice offered.

From a skinny assed 40 year old man who did not know a curl from a bell. He aint done badly.

I could sit in the gym for a good few hours. Hell. I can rack up 3pps and i know i can pull a squat out today.

But TUT is the yielder of great results and progression. Not arsing about.

Wendler, Starr. They made the programs for a reason. Because they are SAFE and they work.

Well said DnG...

[Prednisone666]

people will dump on you for choosing PHAT, but I went from 160-170 fairly leanly on that over the course of a few months and all my main lifts went up. Fine tune the volume/exercise selection if you need to, stick with it, and you will get results

[VmissileX]

Just lurking in.

Hope life is going well for you erik.

[ErikTheElectric]

I think you are right regarding PHAT as a possible good fit.



Probably just complicating matters to post that link. But is also seems a good fit for what you like to do in the gym, and is structured as well. Structured or packages seem to be dirty words in some people minds. IDK I get off in too many directions without one right now.

Brandon Campbell knows his stuff, I looked into it and it seems like it's a well rounded routine. At this point, it's between that and PHAT. Thanks for the links EK.

Mirin your stats so hard...please share.

x2. Even though I grew an inch or two over the past 2 months, lmao.

You should look into Texas Method. Good linear progression strength routine which is simple and effective.

It is a pretty decent program, however I'm gravitating towards a higher volume training routine. It's a fantastic routine for someone who's past the SS/AllPro's routines.

Progressuve program ftw.

Full arsing and not half arsing has given you enough joint issues due to going from a certain weight to a huge jump before learning to walk iykwim.

Slowly slowly catchie monkey. Baby steps. Add in as much accessory work you want. But STICK to a linear program.

Starrs, tmethod would suit you.

But so would 5/3/1 BBB or triumvirate.

Enough for you to go balls to wall and jump at a steady rate but still grind out the plus set as much as you want. You wil also NEED the discipline to save energy for the BBB.

Could be perfect for you to discipline yourself in lifting Erik.

I must compare you to Ironwill here.

He has just put in front squats. He can squat 3pps all day. His fronts are set at a progressive small increment weekly setting scheme. He is working up slowly.

Why has he done this? Because he knows it works. He has also been 100% injury free for 25 years of lifting. Not a single setback. Apart from age related issues.

Just telling it real. Think about it mate.


edit:
Must highlight also. Ironwill smoked iirc all his life up to 40. Also started lifting at twig status.

He managed to get a mentor who placed him on the (correct) path and stuck to the advice offered.

From a skinny assed 40 year old man who did not know a curl from a bell. He aint done badly.

I could sit in the gym for a good few hours. Hell. I can rack up 3pps and i know i can pull a squat out today.

But TUT is the yielder of great results and progression. Not arsing about.

Wendler, Starr. They made the programs for a reason. Because they are SAFE and they work.

I'd like to think that I'm well disciplined when it comes to training. I know, what I want it's the means of getting to that point that I need to restructure things. Ironwill has become quite an inspiration for many, I've seen his work. I know you're a huge fan of 5/3/1 when it comes to training, I've actually used it before back in 2011, and it wasn't my thing.

I think the biggest thing that's going to benefit me now is being on any sort of routine, regardless of what it is. Thanks for the 0.02$

Lol@ people who "care about Erik succeeding" yet have bashed him constantly on his life and have taken personal shots at him. Clearly you don't care, and just want to bring him down.

Pls stop it gais let's just go back to the normal log. Erik isn't a child, he can make a decision for himself for fuks sake.

Well said DnG...

Again, for the 4th time. Please leave, parrots don't belong in here.

people will dump on you for choosing PHAT, but I went from 160-170 fairly leanly on that over the course of a few months and all my main lifts went up. Fine tune the volume/exercise selection if you need to, stick with it, and you will get results

The last 4-5 pages are a perfect example of that, and also are examples of me not giving a damn about what anyone thinks. All I really care about is my own progression and strength moving forward, and having people that actually care about me succeeding. You're one of those people, keep up the good work brother.

Just lurking in.

Hope life is going well for you erik.

Glad to see a new face in here, thanks buddy.

[Anthony21]

PHAT is a nice blend of strength and hypertrophy work. Anyone who downs the program is just an idiot flat out.

If programmed right it will work well for you, especially since you like high volume training.

[dailob]

Been on PHAT for the past 4 months - love the program!

i'm sure you will too

[ErikTheElectric]

The Plan - Layne Nortons "PHAT" (Power Hypertrophy Adaptive Training)


After doing some thinking, and reading. This is ideally the routine that I want to go for, it's a higher volume one that contains most of the exercises and movements that I'd ideally want to be doing on a routine. It's a non linear periodization program. I'm a big fan of Layne and his work (that's about it) and believe that this will suit me. With this program, I plan on taking it up until I hit the "1,000 pound club". Bench, Squat, and Deadlift. It's basically a 5 day a week program, The first two days of the week are "Upper Body - Power", and "Lower Body - Power". Followed by a "Rest Day", and then followed by three "Hypertrophy Days".

This style of training is going to be slightly new to me though, as I've never trained "Like a bodybuilder" (intentionally at least). I've always spent a large amount of time and effort trying to better my compound movements, and train like a powerlifter does. Basically, I would spend an hour or two hammering out my compounds (For example: Pull Day would be 1-2 hours doing deadlifts, heavy shrugs, and BB rows..and THEN moving onto accessory movements).

The only problem(s) I see with this routine, are the following:
- I (admittedly) can not do weighted pull ups. Therefore, unless anyone has any additional suggestions. I'll be doing unassisted pull ups, until I can add plates to it.
- The routine calls for rows, instead of deadlifts (well, the example template does). My rowing sucks, and I've only been able to do 150-175lbs for a few reps. My initial thoughts were to just do deadlifts, however Layne suggests that deadlifts be done on the Lower Power Day.
- There's Overhead Pressing being done, with the exception of DB military pressing.. for 6-10 reps.
- Some other issues, that I'm sure I'll run into.



The Routine

Monday: Upper Power

Pulling Power Movement: Bent over or Pendlay rows (Looking to switch this out for another exercise/or deads)
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups (non weighted in my case)
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins (unsure what to switch this out for)
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses (or flat bench)
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips (unassisted/BW Dips)
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses (Overhead Press Instead?)
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls (Standing BB Curls)
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Tuesday: Upper Lower

Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Wednesday: Rest

Thursday: Back and Shoulders Hypertrophy

Pulling Power Exercise speed work: Bent over or Pendlay rows (Switch to deadlifts)
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins (BW Pullups)
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps


Friday : Lower Body Hypertrophy

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Saturday : Chest and Arms Hypertrophy

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls (switch to BB Curls)
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench (Switch to seated DB curls)
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps


Sunday: Rest

[doughnutgut]

Why cant you just pendlay row?

Your fuking with the program before even running it.

[AlexW1991]

You'll like the Hypertrophy days. THE PUMP

[ErikTheElectric]

Why cant you just pendlay row?

Your fuking with the program before even running it.

Pretty sure that's not the exact program, it's just an example template. It doesn't hurt to look for similar lifts (I've mentioned numerous times that rowing doesn't do anything for me)

You'll like the Hypertrophy days. THE PUMP

Wouldn't even know anything about it, haha. Barely ever happens with me.

[dailob]

i forgot where i read it but someone asked Layne about the template listed on another site and his response was that it's basically flexible - so for instance if you can't do weight pull ups, do assisted.

like for me, i actually have 2 pull up sessions during my back/shoulders and upper body power day - negative pull ups and assisted pull ups

for what it's worth, i went from doing 0 pull ups in february to about 8 in a row (first set only haha) and aiming for 9 tomorrow

the other day for power upper, i did a total of 23 pull ups split over 4 sets - and the rest that i didnt complete, i would just have them done assisted

[fgfan1]

Wow, this log is getting intense.

For whatever it's worth, I think PHAT will suit you well. This may seem like a non-sequitur but bare with me for a second here: the way I describe myself to others is that I'm like a high energy dog - I need to get the energy out otherwise I just get stir crazy. Please correct me if I'm wrong, but you seem somewhat similar. PHAT, for what I know about it (which, tbh, isn't all that much), seems to be tailored to people like us.

Regardless, keep up the good work.

[doughnutgut]

Erik owes me a keyboard.

[unstrong]

PHAT seems like it's perfectly suited for you, Erik. Still high volume but regulated enough to keep you on the right track and injury free.

One thing I'm noticing based on the subs you're thinking of making is that you're removing two of horizontal pulls (pendlay rows, rack chins) for one non-horizontal pull (deads) and another wild card. Horizontal pulls are necessary for long-term structural integrity to balance all of the pressing on this routine. You're left with only seated cable rows, which if not kept to very strict form can turn into another upward pull. Keep this in mind when deciding on your final substitutions.

[Bnizzle163]

Get on that there PHUL time, ya dig?