Phil Day Fitness

I have a goal to hit a 250 kg Deadlift with no straps or belt.

Today I did 180 x 6 (2,2,2 cluster /w 10s rest between each).

Super happy to be hitting these numbers and feeling stronger each week. I will attempt to lift 250 in 5 weeks time.

Full Body Squat Focus Day

Here is an example of exercises I would use for this type of session. Generally do two rounds of my warm up, a couple warm up sets on my main lift then starting my first working set.

Today I was programmed 4x6 Back Squats with a 3 second eccentric and leaving a couple of reps in the tank.

Being honest I find the warm up for my sessions boring and often want to skip it but even if I just spend 2 rounds (5-6 minutes) prepping my body I definitely feel better in my first working set and scientifically I know it reduces my risk of injury so I will always do it.

I have a goal to hit a 250 kg Deadlift with no straps or belt.

I’ve tried this a few times, but failed. Today I did 200 kg for three reps and felt like I had more in the tank.

This is a great sign and I hope it means that I can hit my 250 kg goal soon. Excited to see if I can make it happen.

Boring training doesn’t do well on instagram. Even though it’s best in reality. So here are 5 exercises I never do for you to watch and enjoy. Remember - push pull hinge squat carry over and over again. Kind regards Phil

People think full-body sessions are bad…

If you’re training 3x a week or less, I’d actually recommend them. More frequency, better use of your time, and great results when programmed properly.

Build to a heavy 2 Push Press from this week

Progression isn’t about making exercises harder for the sake of it.

It’s about adding complexity when you’ve built the foundations to control it well.

The basics aren’t something you rush through.

They’re something you keep coming back to.

Master the simple things, and the complex things become much easier.

One of the most overlooked parts of single-leg training is the foot.

Before worrying about heavier weights, learn to create a stable tripod through the front foot:

👣 Base of the big toe
👣 Base of the little toe
👣 Heel

When these three points stay connected to the floor, balance tends to improve and it’s often much easier to load the hip effectively.

Sometimes better movement starts from the ground up.

Know someone whose knee wobbles or balance disappears during split squats and lunges? Send this to them

Hanging knee raises are a great exercise.

But if your lower back is working harder than your abs, you might be missing the point of the movement.

Slow down.

Control your position.

Focus on quality over height.

Know someone who always complains about back pain during ab training? Send this to them