kehoe's Blackbook

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  • kehoekehoe Posts: 161C-Class
    bokeh wrote:
    Parang ang hirap naman niyan bro.

    kahit ba bawasan mo weight? para makumpleto mo yung ibang cardio hehe

    nakakaya ko naman siya kaso minsan pag nag deadlift ako or squat may thinking ako na i can do more than this weight i'm currently lifting pero pag ni try ko i can only do 3 or 4.. hehehe (ego ko siguro).

    dapat ba gaano katagal ang cardio after SL 5x5?8/19/2014
    All in lbs

    Squat
    110 x 5 x 5

    Deadlift
    150 x 5
    180 x 3

    DB Bench Press
    40 x 5 x 5

    Box Squat
    70 x 5
    70 x 2 (then napunit jogging pants)

    Lat Pulldown (V bar)
    90 x5 x 4
    100 x 5

    Elliptical Tabata HIIT
    10 minutesPost workout Meal

    1 canned Tuna in Brine with 3 crashed Skyflakes Fit
    2 scoops of PM7 with 2 scoops of Milk
  • bokehbokeh Posts: 394
    @kehoe not sure about the cardio pero ang alam ko sa SL 5x5 start ka sa mababang weight, then add 5lbs sa next workout mo. para di ka mag deload ng maaga.

    ginagawa ko ngayon is ICF 5x5 eh
  • kehoekehoe Posts: 161C-Class
    uu nag dagdag ako from 35 40 na ako.. next time 50 na ako.. gaano katagal ko ba aggamitin itong SL na 5x5?
  • bokehbokeh Posts: 394
    alam ko 12 weeks ang isang cycle nun eh hehe. pero naka 4 weeks lang ata ako nun then tumigil na ako sa pag bubuhat.
  • LazarLazar Posts: 565
    Nung nag 5x5 ako, hindi ako nag cacardio LOL, ginawa ko lang din yan for 6-8 weeks ata. Nag stop ako nung panay bad lift day na haha, nung hindi na maka usad at nag pla plateau na.

    Then ginawa ko ata siya ulet for the second time, kami ni Allen, sabay kami palage. Mas okay yung resulta kapag hindi pinipilit yung bigat. Hangga't hindi namin nagagawang 5 reps na tama yung form, hindi kami nag dadagdag ng poundage. Hehe
  • carloyu27carloyu27 Posts: 71D-Class
    bro ano diet mo dito sa SL5x5?
  • JettieJettie Posts: 3,763B-Class
    nung nag SL 5x5 ako, strict ako sa bar weight then slowly 5lbs at 10lbs dagdag tapos nag plateau na ko kahit anong deload at adjust ko wala na talaga ( since naka recomp ako nun ).

    Ang tanging cardio ko lang ginagawa yung pagjajaks at pagbriskwalk sa rest days.
  • carloyu27carloyu27 Posts: 71D-Class
    Jettie wrote:
    nung nag SL 5x5 ako, strict ako sa bar weight then slowly 5lbs at 10lbs dagdag tapos nag plateau na ko kahit anong deload at adjust ko wala na talaga ( since naka recomp ako nun ).

    Ang tanging cardio ko lang ginagawa yung pagjajaks at pagbriskwalk sa rest days.

    sir counter productive ba kung caloric deficit ang diet pag nag 5x5?
  • JettieJettie Posts: 3,763B-Class
    di ko alam kung counter productive sya pero sa tingin ko oo, since kailangan mo mag gain ng strength means you have to eat more.

    So if you happen to have lesser caloric intake, means yung strength mo kinda same level or worst pababa pa because the SL 5x5 structure may 3x a week nag squats at kadalasan pa may 2x bp or DLs a week so on your 8th-12th weeks mahirap na sya as in.

    I am guessing maganda to doing recomp, slow bulking, dirty bulking or fulking dahil sa loading nya
  • LazarLazar Posts: 565
    ^ agree ... pag dating specifically sa 5x5 program ah
  • kehoekehoe Posts: 161C-Class
    Question:

    May nararamdaman akong sumasakit sa likod ng left knee, distal to the right dulo ng inner thigh na nakaconnect sa likod ng tuhod, nararamdaman ko siya pag on rest ako (tuwing naka upo lang occasionally) pero hindi pag nag squat ako. It started when I did a Sumo Squat after the standard squat. =(
  • BANEBANE Posts: 1,927C-Class
    kehoe wrote:
    Question:

    May nararamdaman akong sumasakit sa likod ng left knee, distal to the right dulo ng inner thigh na nakaconnect sa likod ng tuhod, nararamdaman ko siya pag on rest ako (tuwing naka upo lang occasionally) pero hindi pag nag squat ako. It started when I did a Sumo Squat after the standard squat. =(

    Hams bro. gano na katagal??? gano kasakit?
  • kehoekehoe Posts: 161C-Class
    Ghee wrote:
    kehoe wrote:
    Question:

    May nararamdaman akong sumasakit sa likod ng left knee, distal to the right dulo ng inner thigh na nakaconnect sa likod ng tuhod, nararamdaman ko siya pag on rest ako (tuwing naka upo lang occasionally) pero hindi pag nag squat ako. It started when I did a Sumo Squat after the standard squat. =(

    Hams bro. gano na katagal??? gano kasakit?

    pag inunat ko yung hita ko nawawala yung sakit, pero pag nakaupo ako bumabalik siya pero di consistent yung pain. ang pain level niya para kang kinukurot pataas from likod ng tuhod hangang kalahati ng hita. 1 week na siya
  • BANEBANE Posts: 1,927C-Class
    kehoe wrote:
    Ghee wrote:
    kehoe wrote:
    Question:

    May nararamdaman akong sumasakit sa likod ng left knee, distal to the right dulo ng inner thigh na nakaconnect sa likod ng tuhod, nararamdaman ko siya pag on rest ako (tuwing naka upo lang occasionally) pero hindi pag nag squat ako. It started when I did a Sumo Squat after the standard squat. =(

    Hams bro. gano na katagal??? gano kasakit?

    pag inunat ko yung hita ko nawawala yung sakit, pero pag nakaupo ako bumabalik siya pero di consistent yung pain. ang pain level niya para kang kinukurot pataas from likod ng tuhod hangang kalahati ng hita. 1 week na siya

    gut feel ko lang, muscle strain lang,. kasi kung me malala yan iindahin mo yan. have oyoui tried RICE treatment? REST.ICE.COMPRESSION.ELEVATION. try to stretch t dahan dahan. try mo nga mag stiff deadlift motion kung sasakit
  • kehoekehoe Posts: 161C-Class
    Ghee wrote:
    kehoe wrote:
    Ghee wrote:
    kehoe wrote:
    Question:

    May nararamdaman akong sumasakit sa likod ng left knee, distal to the right dulo ng inner thigh na nakaconnect sa likod ng tuhod, nararamdaman ko siya pag on rest ako (tuwing naka upo lang occasionally) pero hindi pag nag squat ako. It started when I did a Sumo Squat after the standard squat. =(

    Hams bro. gano na katagal??? gano kasakit?

    pag inunat ko yung hita ko nawawala yung sakit, pero pag nakaupo ako bumabalik siya pero di consistent yung pain. ang pain level niya para kang kinukurot pataas from likod ng tuhod hangang kalahati ng hita. 1 week na siya

    gut feel ko lang, muscle strain lang,. kasi kung me malala yan iindahin mo yan. have oyoui tried RICE treatment? REST.ICE.COMPRESSION.ELEVATION. try to stretch t dahan dahan. try mo nga mag stiff deadlift motion kung sasakit

    salamat sir! Try ko yung Stiff deadlift mamaya sa gym, balitaan ko po kayo, baka muscle strain nga lang :)
    Salamat po ulit! :sport:
  • kehoekehoe Posts: 161C-Class

    Back Alas! my new WO:

    SET A
    Exercise Reps Sets Rest
    Back Squat 5 5 1 min (160lbs)
    DB Bench Press 5 5 1 min (90 lbs)
    Incl Bench Press 5 5 1 min (90 lbs)
    Barbell/DB Row 5 5 1 min (90 lbs)
    Lat Pull Down 3 8-12 1 min (120lbs)
    Mt Climbers (ss) Burpees with Push-ups Failure 5 30 sec elliptical for 10 minutes

    SET B
    Exercise Reps Sets Rest
    Back Squat 5 5 1 min (160lbs)
    Overhd Barbell Press 5 5 1 min (90 lbs)
    Eccentric DB Press 5 5 1 min (90 lbs)
    Barbell Deadlift 5 3 1 min (180lbs)
    Barbell Deadlift 1 1 1 min (200 lbs) hold for 10-15 secs
    Barbell Deadlift 1 1 1 min (220 lbs) hold for 10-15 secs
    Upright Barbell Row 3 8-12 1 min (120 lbs)
    Goblet Squat (ss) Deadlift 3 8-12 1 min (60 lbs)
    Mt Climbers (ss) Burpees with Push-ups Failure 5 30 sec OR elliptical for 10 minutes

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