@jc to answer your question para di ka maconfuse on w/c is better. it's a YES and a NO (hahaha naconfuse ka noh? LOL) YES in a sense pagdating on correcting your form and building your squat. No. because nothing beats a full ROM squat kesehoda mapa split/front/bulgarian pa yan. The standard BB back Squat allows you to recruit more muscles than any kind of squat and it won't be called the "king of all lifts" for nothing.
(disclaimer: i'm no hater of single leg training ha or any other kind of squats just to be clear baka mamaya may magkaroon ng violent reaction hehhe)
@jc to answer your question para di ka maconfuse on w/c is better. it's a YES and a NO (hahaha naconfuse ka noh? LOL) YES in a sense pagdating on correcting your form and building your squat. No. because nothing beats a full ROM squat kesehoda mapa split/front/bulgarian pa yan. The standard BB back Squat allows you to recruit more muscles than any kind of squat and it won't be called the "king of all lifts" for nothing.
(disclaimer: i'm no hater of single leg training ha or any other kind of squats just to be clear baka mamaya may magkaroon ng violent reaction hehhe)
^Napako na nga ako jan sa 410. Di ko ma gets kasi sa 2nd to the last working set eh di naman ako nahihirapan and same increment in weight naman pero pagdating sa huli parang kinakapos ako bigla.
Yup 40lbs talaga increments pagdating sa working sets, kaya nga inulit ko pa yung 370lbs sa huli and di naman talaga ako nahirapan. Try ko pa one more DL session pag ganun pa din result saka ko na tweak yung poundages.
DB lateral raises
25x10, 30x8 (left forearm was really painful on each rep so I decided to stop)
Bent over lateral raises
30x10, 35x10, 40x10, 45x10
Face pulls
100x4x15
BB Shrugs
110x13, 190x8, 230x6, 270x6 (di nako nag progress dito since having gout attacks, parang humina grip ko)
*Was really feeling it earlier today so I decided to do heavy singles. Should've tested my 1 RM instead I could've at least lifted 170lbs. I know it's weak but pretty satisfied with what I pressed today, 35lbs to go 'til I hit my goal of 200lbs!
Ako naman sir di ko alam bt parang humina DL ko mula nung lumipat ako ng gym, yung ibang lifts ko naman nagproprogress pa.
Tapos yan palang bench supported, ngayon ko nararamdam hirap kasi mas maayos na yung bench na nagagamit ko, balak ko nga babaan pa poundage para mas mahatak ko pa ng maige. Parang gusto ko din yan sayo e.
"(squeezed the hell out of my back on each rep)"
Hehe.
I don't think your lifts are weak at all lol
^Nagkataon lang siguro yan or baka na compromise din yung strength mo kasi nag pull ups ka muna. Yung ibang lifts mo may progress naman, lalo na yung sa Kroc Rows nakaka 75lbs ka na! Tuloy tuloy lang!
Ako kasi I really suck at pressing compared to my other lifts.
master mighty, dito ko na dinaan tong Q&A ko para mapagtuunan mo ng pansin, gusto ko sanang mag laro ngayon after work pero sobrang sore ng buong upper body ko, like sore na sore, tricep day sana ngayon. What do you think?
Kelan ba kayo last nag ensayo ng tri's nyo Sir and ano ensayo nyo today?
Ako kasi hinde back to back pag tatamaan yung same muscle or body part.
every wednesday lang master, kaso kahapon napalakas sa flat BB bench yon ngang medyo powerlift style pero gaya ng sabi mo flare konti yong elbow pero tinamaan pa rin tri's ng todo, kaya ngayon shoulder, chest, back at tri's machakit.
Salamat master, parang guilty ako pag na missed ko ang session ko, nakaka-addict tong gawain natin. pakiramdam mo mag sh-shrink ka pag kahit isang beses ka lang absent. rest na nga lang siguro, I appreciate it, I know you'll always be the right person to asked for advise, libre pa hehehe.......
Comments
WU: Dynamic WU, YTWL's
Incline DB Press
30x15, 50x11, 70x10, 80x6, 85x6, 90x4
cluster sets 30sec rest
80x3x2
Flat DB Press
70x10, 80x2x8, 85x6
Seated Machine Press
115x15, 140x12, 175x6, 190x6, 205x6, 235x6 (max weight)
cluster sets 30sec rest
235x2, 220x2x2
EZ bar curls
50x10, 70x8, 80x6, 90x6, 100x6
cluster sets 30sec rest
100x3x2
DB Curls
30x10, 35x8, 40x6, 50x6
cluster sets 30sec rest
50x2, 45x2x2
Triceps Press down
90x15, 105x12, 120x8, 135x6, 150x6
cluster sets 30sec rest
150x3x2
*Sakit ng forearm ko pagtapos dapat yata tigil ko muna EZ bar curls.
Box Squat- 11/26/12
110x10, 170x8, 190x6, 230x6, 270x6, 290x6
Leg Press
280x10, 360x10, 430x10, 500x8, 530x8
SLDL
100x10, 180x8, 210x6, 230x6, 250x6
Leg Curls
45x10, 60x10, 70x8, 80x8
Calf Raise (Leg Press)
200x15, 280x15, 360x15, 430x15, 450x8
sir mighty mas ok ba box squats kesa sa normal squats?
wala kang kupas master mighty!!!
so sir much better ang box squats?
(disclaimer: i'm no hater of single leg training ha or any other kind of squats just to be clear baka mamaya may magkaroon ng violent reaction hehhe)
haha pareho ko nalang gawin..
Deadlift-11/29/12
110x13, 200x8, 290x5, 330x5, 370x5, 410x3, 370x5- Can't seem to break the 3 rep barrier on the last set. Fuark.
DB Kroc Rows
100x13, x11, x10, x10
Lat Pulldowns
100x12, 130x10, 150x8, 170x8
Bench Supported Rows
45x4x10 (squeezed the hell out of my back on each rep)
*Buti na lang nakapag ensayo ako ng araw na ito kasi kinabukasan pag gising ko... Gout attack!!!
lakas talaga ni sir mighty.. 410 lbs..
50x10, 90x8, 110x5, 130x5, 150x5, 160x1, 165x1 (PR), 170xfailed! 110x10,x9,x7
DB lateral raises
25x10, 30x8 (left forearm was really painful on each rep so I decided to stop)
Bent over lateral raises
30x10, 35x10, 40x10, 45x10
Face pulls
100x4x15
BB Shrugs
110x13, 190x8, 230x6, 270x6 (di nako nag progress dito since having gout attacks, parang humina grip ko)
*Was really feeling it earlier today so I decided to do heavy singles. Should've tested my 1 RM instead I could've at least lifted 170lbs. I know it's weak but pretty satisfied with what I pressed today, 35lbs to go 'til I hit my goal of 200lbs!
Tapos yan palang bench supported, ngayon ko nararamdam hirap kasi mas maayos na yung bench na nagagamit ko, balak ko nga babaan pa poundage para mas mahatak ko pa ng maige. Parang gusto ko din yan sayo e.
"(squeezed the hell out of my back on each rep)"
Hehe.
I don't think your lifts are weak at all lol
Ako kasi I really suck at pressing compared to my other lifts.
Madami pa talaga akong kakainang kanin haha
Although malaki na din naman na improve ko sa MP naalala ko noon 100lbs lang hirap nako maka 5 repz!
parang nakakarelate ako dito hahaha.=(
Ako kasi hinde back to back pag tatamaan yung same muscle or body part.
every wednesday lang master, kaso kahapon napalakas sa flat BB bench yon ngang medyo powerlift style pero gaya ng sabi mo flare konti yong elbow pero tinamaan pa rin tri's ng todo, kaya ngayon shoulder, chest, back at tri's machakit.