S Phat

S Phat
Monica M. said "Came in for a quick salad while I was on a business trip and truly hit the jackpot! This place is super cute, clean, and has tons of seating. The food is extremely fresh and there is a MASSIVE selection of salad toppings. You can…" read more
Uriia H. said "So...my boyfriend and I tried this place because it came highly recommended by some of my co-workers. Being a crawfish loving New Orleanian, I have to say that my expecations were not very high. We ordered a few pounds to go. If you…" read more
Gina P. said "My husband and I visited the Madison, MS location on January 9, 2020. Our server was Madilyn and the manager on duty that night was Tyler. We had reservations and we were seated very quickly upon arriving. We were greeted by our…" read more
Award-Winning BBQ. Local Craft Beer. Come for the Pig. Come for the Pint. Come prepared for BBQ dining like you have never experienced. Whether it is BBQ Chicken Tacos with Mango Jicama Slaw or Pork Belly Corn Dogs, we expect you to… read more
"I love this place, so don't take me wrong.... put the sandwich that I ordered…" read more
"If you're like me, you're probably thinking YAYYY PANDA EXPRESS IS HERE!! Central…" read more
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Wanted to try a local place and Phat's did not disappoint. The atmosphere was fun and the food good. My son had the cheeseburger and seasoned fries. He loved the burger, I ended up eating the fries. Also ordered the rotel with meat, which was pretty good. However, it really was more like nachos with meat than rotel. Definitely trying the seafood pasta next time.
Delicious chicken salad & the best customer service I've had at any restaurant in Clinton. Very sweet ladies at the counter & it's hard to make a decision when everything looks so good!!
Stopped by on our trip home from Florida to Texas!! Just stop !!! This place is soooo good .. we tried everything the Chicken and Waffles, Wings, Burgers, and Seafood Cajun Pasta it was all delicious!!! If you love some seasoning in your life just pull on over!
My husband and I stopped here for lunch on our drive from Texas to Florida. Grilled Chicken salad was a large portion and very tasty. My husband ordered the catfish Po' boy and it was delicious. Plus friendly service and staff!
in Gastropubs, Sandwiches, Barbeque
507 Springridge Rd Clinton, MS 39056
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Phat’s is open , Tue, Wed, Thu, Fri, Sat.
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"I have owned and seen other scooters around the club houses. The quality difference is beyond expectations. Phats are not only great for the golf course, you can cruise the streets or even do a little off- roading with them. They are next level fun!"!

"Our scooters have become a form of therapy!"

"I received my scooter yesterday and I must say it's better than I anticipated"

"Your service was excellent. Having a blast with the scooters especially during these challenging times with the virus. Its nice to get out on the units to the enjoy beautiful weather".

"Phats...quality machines. Phat got my order out to me in Florida, pronto! Ran great right out of the box! Too much fun! Smooth ride and faster than I thought. Got about 40 miles out of the first charge and around 42 miles on the next. A real head turner".

"My husband and I have two Phats and absolutely love them! They're easy to operate and such a smooth ride. It's great to see more golf courses adopt them because they make golf so much more fun and speed up play".
Phat Rides are the most exciting thing to happen to golf and personal travel in decades. It’s an electric ride so fun you’ll want to play to ride or simply ride to explore.
Experience ultimate independence and freedom with a more powerful, personalized, and easy-to-ride electric machine.
LEADING INDUSTRY TRENDS. THE ORIGINAL FAT TIRE RIDE.
support@phatrides.com sales@phatrides.com
© 2022 Phat Scooters // Phoenix, Arizona // 100% Electric Scooters

support@phatrides.com sales@phatrides.com
© 2022 Phat Scooters // Phoenix, Arizona // 100% Electric Scooters

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Home » Programs » 4 Week Powerlifting & Strength Programs » PHAT Workout Routine + Program Spreadsheet
By Kyle Risley Last updated June 16, 2022 Recommended by Lift Vault: Recommended Experience level: Intermediate Weeks: 4 Periodization: Linear Periodization Meet prep program: No Program goal: Hypertrophy , Strength Uses RPE: Yes Uses 1RM Percentage(%): Yes As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.
Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.
Each PHAT training session is centered around a major compound movement (squat, bench press, deadlift, dumbbell press). A training week has 5 sessions: 2 power sessions and 3 hypertrophy sessions.
Power training days call for 3 sets of 3 – 5 reps. This weight is up to the lifter, but 70-80% of a movement’s 1RM is probably a good starting point.
Each hypertrophy training day will repeat the primary movement of that week’s power day. For example, the lower hypertrophy day calls for squats, just like the lower power day. The primary difference is that the weight will be lower, 70% of what was squatted earlier in the week, for 6 sets of 3. These should be speed movements, as the weight is light. Rest between sets should be limited to 1-2 minutes. When starting out, stop at 1 to 2 reps short of failure, or else you will very likely burn out and not be able to recover between training sessions.
As this is a lot of accessory volume , weights should be kept light as the body adjusts. Layne recommends deloading every 6 to 12 weeks, with the deload lasting for 1 to 3 weeks at 60-70% of normal weights.
If you prefer to use a free app version, Boostcamp is a good option.
PHAT stands for Power Hypertrophy Adaptive Training. The PHAT workout is a strength and hypertrophy program developed by Dr. Layne Norton for athletes looking to make gains in both size and power. This is accomplished through hypertrophy focused training days and power focused training days. It has 5 training sessions per week and lasts for a total of 12 weeks, comprised of four 3 week cycles (2 weeks training, 1 week deload). The frequent deloads are due to the high volume and intensity of the training weeks.
Anyone looking to build strength and muscle mass is welcome to try PHAT, but due to the high volume, high intensity, and wide array of prescribed exercises, it’s hard to recommend this program for beginners. Plus, beginners would make faster progress on a linear progression program like the Candito Linear Program .
Deloading every third week is a waste of time for beginner strength athletes (Permanent Disclaimer About Deloads on Any Program: assuming the athlete is still making gains and is not feeling rundown ). For pure aesthetic goals, this is a fine program to run as soon as you are comfortable with the exercises.
Legion Pulse pre workout is a pre workout supplement known for its simple but strong ingredient profile. Its ingredients include 350 mg of caffeine anhydrous, 8 grams of L-Citrulline Malate, and 300 mg of Alpha GPC among others. Pulse Pre Workout is popular as a…
Greg Nuckols released 28 program variations through his site, Stronger by Science. In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting…
Created by John Sheaffer (aka Johnny Pain), the GreySkull LP Program (GSLP) is a fantastic 3 day per week routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic linear progression, GreySkull…
Developed by Stephan Korte, the 3x3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift. The program can be run as a 4 week or 8…
One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger. If you're looking to start lifting and want something that works, this Google spreadsheet is a…
This is a Google spreadsheet for Kizen's free back hypertrophy program. If you want a huge, thick back, you're in the right place. For the full scoop, sign up for free over at Kizen, but here's the jist. Kizen Back Hypertrophy Program Overview 8 week…
Filed Under: 4 Week Programs , Bodybuilding Program , Powerbuilding Program , Programs Tagged With: 4 Week Workout Plan , 5 Day Bodybuilding Program , 5 Day Workout Plan Squat frequency: 2 Bench press frequency: 2 Deadlift frequency: 2 Overhead press frequency: 1
Get lifetime access to every Lift Vault spreadsheet on Google Drive.
Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.
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