2nd Powerlifting Meet Prep. Got the Bronze. Chase the Gold.

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  • Masala MakerMasala Maker Posts: 476B-Class
    Oct 25, 2013
    BW: 95kg
    Eclipse Gym


    Dead Hang Pullups for grip development
    Farmers Walk with the trap bar till grip gives out 3 rounds 225lbs
    Weighted Planks 45+10lbs x 3 1 minute rounds

    Deadlifts 135lbs
    focusing on form, tightness, speed and explosiveness.

    GHR
    150lbs 3x 10

    Round back GM's
    100lbs 3x10


    Clean heavy ( to me )singles working up to a PR
    150 x 1 (NEW PR) yes! pretty happy about this.
    Cleaning gives this super light headed feeling
    I used to get from doing heavy squats when I was new.
    feels fucking great. Although It isn't as fun if you want to jerk it right after cleaning it though. Scary and exciting


    Clean and Jerk singles working up to a PR
    145 x 1 (NEW PR)


    Snatch, singles working up to a PR

    110 x 1 (NEW PR)



    Dunno if its all mental but I feel this creatine stuff actually works. More energi mas happi ang datingan. Kaso dumagdag timbang ko dahil sa water retention. Pero hindi ko ramdam.
  • riddlerriddler Posts: 1,018B-Class
    Glute Ham Raise (GHR) is teh bomb! Grabe yan, wasak hamstring ko nung ginawa ko yan during Phase 2 of our S2B training. It's the toughest hamstring and glute exercise I have ever done.

    Another challenging exercise I tried was the Dragon Flag. Works your core muscles in a different way. Tough shit.

    Anyway, lakas mo na bro! Keep it up! :)
  • Masala MakerMasala Maker Posts: 476B-Class
    Sobrang wasaq na wasak nga ako sa GHR's! Grabe! easily one of the most crushing exercise I've ever done. Hirap rin ng Dragon Flag! Bruce Lee-esque. Can't do it properly yet.

    Thanks Riddler!
    Hope I can get to near-elite level strength after 5 years of consistent training.
    I'm obsessed!

    OCT 26 Eclipse


    OCT 27
    Teamsports

    sira lat pulls ng gym bakal ko, langya. badtrip.

    Kroc Rows
    warm ups
    +
    to failure with 90lbs dumbells x 18

    DL
    300x5x5
    345x1

    Bench
    145x5
    145x5
    150x3
    150x3


    PC & J
    110 x 11 (failure) was shooting for 30 reps for time ( a lesser version of the GRACE WOD xfit shite)

    clean practice
    snatch practice

    nb9gfp.jpg
    #swolfie kahit wala namang muscle mass.
    Asar ako sa sarili ko, hindi ko naisip na ifafabricate ko ng gantong paraan yung mga malalaki ng t-shirt sakin for gym shirts. Ngayon naiintindihan ko na yung mga naka gantong shirts sa gym.. Hahaha!
    Weighing in at 209lbs.
    :sport:
  • riddlerriddler Posts: 1,018B-Class
    Looking good bro! Nevermind muna yung aesthetic since hindi naman yan ang primary purpose mo eh. Focus on your priorities and goals first. :)

    Anyway, I would like to share to you one of our lesson in S2B which I think would be valuable to your ongoing journey and goal.

    http://pinoybodybuilding.com/Thread-From-Scrawny-to-Brawny?pid=97477#pid97477

    Hopefully, you get something from it. Good luck!One more thing, if you want to really nail and fix your form on your lifts, here's a good resource which discusses mobility in details. I've been following KStar's work since I started lifting and it definitely helped me out overcome some of my mobility issues.

    http://www.mobilitywod.com/episodes/page/6/

    Start from episode 1 and work yourself up to the latest. Some episodes are paid, but most of the essentials are free. I'm doing at least one of the prescribed mobility drill daily.
  • Masala MakerMasala Maker Posts: 476B-Class
    Ang galing! read through the article sir Riddler. Panalo. I'm looking into the mobility wods at the moment. Iisa isahin ko siya for sure. Galing. Thank you so much!
  • NamerNamer Posts: 99
    Masala, paano yung GHR mo? Kasi bodyweight exercise yan, yung 150lbs paano mo nasukat? Dragon flag ang pinakapaborito ko na ab exercise!
  • JettieJettie Posts: 3,763B-Class
    Magawa nga yan bukas! hehehe
  • NamerNamer Posts: 99
    Jet gawin mong superset yung GHR at Dragon flag hehe.
  • JettieJettie Posts: 3,763B-Class
    bro yung nakiktia kong pwedeng pang GHR samin yung sa romanian Chair lang na standard ata, yung ginagamit sa back extensions.

    Pwede ba gawin yung GHR sa decline bench?
  • NamerNamer Posts: 99
    Ako sa lat pulldown ko ginagawa. Basta pwede mo ipitin calves mo o kaya padaganan mo sa kasama mo yung calves mo.
  • ndgllbndgllb Posts: 104
    @chef masala, malamang sa eclipse yan noh? kasi nabasa ko na good assistance exercise para mag-gain sa squat at DL kaya naging interested ako at hinala ko na meron sa eclipse. wala kasi kaming GHR Chair sa mga GG branches na pinupuntahan ko.

    Jettie wrote:
    bro yung nakiktia kong pwedeng pang GHR samin yung sa romanian Chair lang na standard ata, yung ginagamit sa back extensions.

    Pwede ba gawin yung GHR sa decline bench?

    sir, sa back extension chair na 45 degrees ko ginagawa sa GG Intercon at GG Waltermart pero hindi kasing intense ng nababasa ko about GHR - kaya ko ng 2x8-9x5lbs. pero may burn naman sa hams. sinubukan ko sa declined bench, hindi ko nagawa parang ang hirap i-setup ng katawan at ang awkward. hindi ko na uli sinubukan.
    Namer wrote:
    Ako sa lat pulldown ko ginagawa. Basta pwede mo ipitin calves mo o kaya padaganan mo sa kasama mo yung calves mo.

    sir, sinubukan ko sa lat pulldown dahil nakita ko na pinagawa nung fitness manager ng New Manila sa isang member. pero ang hirap sa akin, masyado maiksi yung space kaya hindi ko malock ang legs ko at masyadong mababa for a good ROM. iba talaga advantage ng may training partner, at siempre, personal trainer.
  • Masala MakerMasala Maker Posts: 476B-Class
    Pucha fail ako hahahaha!

    Yung sinabi ninyo na body weight exercise ang GHR's e ginoogle ko. Hindi pala yun ang ginagawa ko. At I've been doing it wrong each time. Hamstring Curls pala yun puta. Weaksauce. Tatry ko mag tutoong GHR next workout session ang layo ng pinagkaiba hahahahahahaha.


    :duh:

    hamstring curls ampucha.
  • riddlerriddler Posts: 1,018B-Class
    Hahaha! Na-wow mali ka bro! :lol

    Try mo yung GHR and let me know what your think. Try to bend from your knees and keep the upper body down to the hips aligned. Kung medyo di mo pa kaya ng walang assistance in bringing yourself up, puwede mo i-push ng kaunti yung sarili mo para magka-buwelo on your way up.

    Take care of your lower back. Medyo delikado kasi yang GHR if you have issues with your lumbar spine.
  • Masala MakerMasala Maker Posts: 476B-Class
    Hahahaha ang tanga nga sir e! Will try it for sure. This time the right way ;) Lagi nila kasing sinasabi na great assistance work to squatting and DL's yun kaya gusto ko talaga i exploit.



    Had a nice group workout with my friends today there were 5 of us just squatting, snatching and jerking and DL'ing away. Great fun.


    Still can't keep my head neck relaxed during heavy pulls. I got to keep them neutral during 5RM sets but just not when trying to max out on deadlifts

    https://www.facebook.com/photo.php?v=682066465139289
  • JettieJettie Posts: 3,763B-Class
    sakit naman sa leeg ser! hehe
  • Masala MakerMasala Maker Posts: 476B-Class
    RAMDAM NA RAMDAM BRAH! OUCH!
  • JettieJettie Posts: 3,763B-Class
    atleast ang laki na ng pinagbago mo ser... tuloy tuloy lang hehehe.
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    form is better now, just needs a little more work on breathing, fill your stomach (take note stomach not chest nor lungs) w/ lots of air when you are really gonna pull medyo after nun malalim mong hinga eh nagattempt ka muna bumaba bago ka tuluyang humatak .

    And a couple of techniques you can use, keep the bar as close as possible sa body mo (to be exact your shins and quads) kung kailangan mo pasayarin ung bar in order to get better stability and leverage be it, and para maiwasan modin mag lean forward. it's normal na magasgas shins mo while deadlifting. 2nd try closing your shoulder blades little by little after the bar gets off the ground that should tighten your upper back (particulary traps and lats) for better stability and lockout.
  • Masala MakerMasala Maker Posts: 476B-Class
    Salamat ng marami sa advice sir DS! Ano opinion mo on belts and grip wrapping up? To belt or not to belt? Binili ako ni ermats ng legit na weightlifting belt at grip straps. Hindi ko alam kung gagamitin ko ba for teh gainz.
  • YatezYatez Posts: 2,745
    pakita belt san nabili? pic
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