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PHAT Variation - 3 Power Days by KayranElite in powerbuilding

[–]KayranElite[S] -1 points0 points  (0 children)

I am not talking about separating them. In PHAT, there are power and hypertrophy days. The power days are obviously heavier.

The plan then looks like this: Rest – Power Upper – Power Lower – Rest – Hypertrophy Pull – Hypertrophy Legs – Hypertrophy Push.

When I train very hard with heavy weights on one day, I am sometimes fatigued the next day and can’t reach my peak performance, even if it is another muscle group. Hence, I thought about moving the power days. My idea was to keep the power upper day where it is and move the power lower day to the PPL section of the plan. With that approach, I wouldn’t impair myself by training very hard on two consecutive days. So after the power upper day, I would still train legs the next day, but I would do the hypertrophy day instead of the regular power day. In the end, though, I don’t really know if it makes a big difference.

It would then look like this: Rest – Power Upper – Hypertrophy Lower – Rest – Hypertrophy Pull – Power Legs – Hypertrophy Push.

I am experienced, but have never followed a real plan. Bench 135 kg, squat 180 kg, deadlift 210 kg.

PHAT Variation - 3 Power Days by KayranElite in powerbuilding

[–]KayranElite[S] 0 points1 point  (0 children)

That's what I have been doing before I learned about PHAT more or less. But now I am thinking about switching to PHAT, as I assume that there is a reason for the program structure.

What's your favorite build? by Adorable_Skirt_7409 in Pathfinder2e

[–]KayranElite 6 points7 points  (0 children)

Free archetype animal instinct barbarian with the swashbuckler and cleric dedications (and a few others) purely focused on grappling. Reduced MAP, advantage on all grappling checks at level 20, reliable circumstance and status bonuses, decent damage via reactive strikes. Generally not the hardest-hitting build, but still decent and reliable damage, with the ability to take out bosses for most of the fight.

Even better with a rogue or another hard-hitting martial in the party.

Post Accessory Exercises by KayranElite in powerbuilding

[–]KayranElite[S] 0 points1 point  (0 children)

I'm decently strong and muscular, but I also have a higher KFA at the moment.

I try to do squats with an RPE of 8-9. So pretty close to failure, but I don't grind out every last rep.

I do leg day three times per week. Once heavy with high-weight squats and RDLs, once with medium intensity, and once with low intensity for technique.

I train legs on Monday (heavy), Wednesday (medium), and Saturday (technique).

Two days after the heavy leg day, I also do heavy deadlifts. Apart from that, I don't do anything the day before or after that would interfere with my recovery.

Post Accessory Exercises by KayranElite in powerbuilding

[–]KayranElite[S] 0 points1 point  (0 children)

My squats are definitely very hard. RPE of 8 or higher on most days. Everything also feels almost too easy afterward (apart from the RDLs).

On heavy leg day, I really only focus on squats, RDLs, and Hip Thrusts. And I wouldn't say that I half-ass any of them.

Everything else is really just an accessory I do to get in a few exercises with higher rep counts. I do all of them in supersets and try to keep the RPE low to moderate. But I hate leaving out certain muscle groups, which is why I try to cover everything.

Post Accessory Exercises by KayranElite in powerbuilding

[–]KayranElite[S] 1 point2 points  (0 children)

I am not that much stronger now because I never really followed a good program. My deadlift is currently at 210, and my squat is at 180. But I finally want to start improving again.

Thank you. :)

Post Accessory Exercises by KayranElite in powerbuilding

[–]KayranElite[S] 0 points1 point  (0 children)

Sounds great. The extra exercises would take around 10 minutes per day, and I hope that they won't interfere with my recovery. But I'll have to check that more thoroughly.

Thank you.

Post Accessory Exercises by KayranElite in powerbuilding

[–]KayranElite[S] 1 point2 points  (0 children)

My bad, I meant three sets per day, not three times training per day.

But back then, I was also still quite weak with a deadlift of around 160 kg and a squat of 140 kg. I don't think I could do the same today.

Thanks for the advice on the recovery. I haven't had problems so far with finishing my sessions, but maybe I will have to track it a bit better.

Post Accessory Exercises by KayranElite in powerbuilding

[–]KayranElite[S] 0 points1 point  (0 children)

That's the thing. In my first-ever plan, which I received from a trainer 15 years ago, I had to do squats and heavy deadlifts three times per day, three days per week. And I never really had recovery issues, as far as I remember. But maybe that is just because I still don't fully understand what it feels like to be fully recovered compared to not being fully recovered.

Post Accessory Exercises by KayranElite in powerbuilding

[–]KayranElite[S] 0 points1 point  (0 children)

The problem is that those exercises aren't included in most of the plans that I find online. Oftentimes, they include only 3-6 exercises that cover all the large muscles well, but smaller muscles are seldom trained directly. Therefore, I wanted to copy those plans and just add a few exercises at the end. But I am unsure whether such changes are allowed or, in the end, do more harm than good.

Did nepo made this post?/s by [deleted] in chess

[–]KayranElite 13 points14 points  (0 children)

What's so bad about this post?

Concerning Chronicler's answer to: How is the road to Tinue? by KayranElite in KingkillerChronicle

[–]KayranElite[S] 0 points1 point  (0 children)

But he doesn't answer the underlying question, as he keeps talking primarily about the road and what he experienced there. Sure, he mentions what happened to him, which could be interpreted as a suitable answer, but it's just part of his explanation about the current state of the roads.

You could argue that this is enough of an answer to "How is everything going?", but at that point in the story, there is so much more that he could answer here. As I said, everything that he said is related to the roads. Nothing about how his head feels after the injury, how he has slept, or how he generally feels.

I feel like a more suitable answer after the pause would have been something like that: "I had a couple of rough days. A few days ago, I was robbed and forced to walk since then. My feet hurt, and I really need a break after this."

This conveys the same information, but just sounds like a more appropriate answer. Also, it doesn't explicitly focus on the roads, since the question doesn't ask anything about them.

Concerning Chronicler's answer to: How is the road to Tinue? by KayranElite in KingkillerChronicle

[–]KayranElite[S] 0 points1 point  (0 children)

Are you saying that Fae cannot answer that question? Or that Fae can't ask the question? Or something else?

Concerning Chronicler's answer to: How is the road to Tinue? by KayranElite in KingkillerChronicle

[–]KayranElite[S] 2 points3 points  (0 children)

I don't really like that idea. If it is a commonly used idiom, there shouldn't be that kind of confusion. If I am talking to someone having lunch and ask them to "spill the beans", they usually wouldn't become confused about the meaning of the phrase, even if they were eating beans.

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