I began my Memorial Day with day two of training with Layne Norton’s PHAT method. I thought it went very well and can’t wait for another session next week which should be even better Yesterdays w/o produced some DOMS (delayed onset muscle soreness) in my upper body (love that!!)
I thoroughly warmed up with 5-10 minutes of light cardio followed by a couple of sets of squatting with a lower weight (95 and 135 #)for 15-20 reps.
Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps ( 3 sets 225# x 3-4 reps)
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps set 1- 140# x 10 reps, set 2 -160# x12 reps (need to increase weight at next w/o to keep reps under 10 or just begin at 160#)
Assistance extension movement: Leg extensions
2 sets of 6-10 reps (set 1- 60# each leg x 10 reps, set 2- 70# x 10 reps (consider starting at 70# next w/o)
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps (set 1- 115# x 8 reps, set 2- 135# x 8 reps, set 3- 155# x 8 reps) may begin next w/o at 135#
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps (set 1- 50# x 10 reps, set 2- 60# x 8 reps (start at 60-65# next w/o)
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps (2 sets 105# x 20 reps, set 3-150# x 15 reps) –will do this on the leg press next w/o as there was too much pressure on my shoulders at my neck- I have severe arthritis in my neck at several levels
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps (set 1-45# x 10 reps, set 2- 60# x 10 reps) increase weight at next workout or begin with 60#.
This was a good start for me for my power legs. I will repeat the workout at the same time next week. WONDERFUL!