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Thread: PHAT/5x5 Hybrid

  1. #1
    Join Date
    Apr 2013
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    Default PHAT/5x5 Hybrid

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    Thoughts on this split? If it's not obvious, the goal is to keep strength gains coming and cut down on the volume. Weighted dips also replace bench (I find this to be a better exercise than bench in terms of strength and other gains when utilized/loaded ala Bill Starr - at least for myself). Thanks...

    Mon.
    Weighted Dips alt. w/ OHP every other week - 5x5
    Weighted Chins - 5x5

    Tue.
    LBBS - 5x5
    DL - 1x5
    Back Ext. - 5x10

    Wed.
    Rest

    Thu.
    Weighted Dips DE - 10x3
    Weighted Dips hypertrophy - 5x10
    LTE - 3x10
    BB Curls - 3x10

    Fri.
    LBBS DE - 10x2
    LBBS hypertrophy - 5x10
    Standing Calf Raises - 5x10

    Sat.
    OHP DE - 10x3
    OHP hypertrophy - 5x10
    Weighted Chins or Pulldowns hypertrophy - 5x10

    Sun.
    Rest

  2. #2
    Join Date
    Sep 2010
    Location
    Florence, SC
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    Default

    what are your stats? lift numbers, bw, height, training age

  3. #3
    Join Date
    Apr 2013
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    23 years old, 205 lbs, 5’10”.
    345 lbs 1RM LBBS
    385 lbs DLx5 after 5x5 LBBS (true 5RM is untested)
    250 lbs 5RM bench
    155 lbs 5RM OHP

    Currently running TM. The above template is something I’m considering in the near. Maybe ease off TM to a simple 4 day split and then to the template above. I would just like something that includes a bit more upper body pulling. Goals are to be as strong as possible and look good – however cliché this is.

  4. #4
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    Apr 2013
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    Default

    Sorry, I mean 5RM LBBS is 345 lbs, not 1RM.

  5. #5
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    Default

    why not just run phat the way its written?

  6. #6
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    Apr 2013
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    Default

    double post
    Last edited by Anarcho Capitalist; 06-20-2013 at 12:12 PM.

  7. #7
    Join Date
    Apr 2013
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    381

    Default

    starting strength coach development program
    I would like to keep 5x5. I think that would necessarily mean a cut in volume somewhere in PHAT as 3x5 is used instead in PHAT for strength development.

    I forgot to mention in the previous post, cutting down on time is desired vs. time required for PHAT (not that it’s absurd if rest times are minimal).

    I like weighted dips vs. bench for strength and aesthetic purposes.

    I also figure this would serve as a smoother transition between a traditional 4 day split per PP and PHAT rather than jumping straight into it (if I were to go into PHAT).

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