"No matter what coz I hate complainers I hate criers, If I can come in here with a metal valve implanted in my chest taking 10 different medicines just to stay alive everyday and do my workout, you have no excuses. So no matter what, your nose bleeds, it's that time of the month, the kids are cryin., you don't feel like it, your back hurts, you have aches and pains, it's STILL your MOTHER FUCKIN SET! Let's get it done!" -CT Fletcher
Work sets starts at 280. Will be doing heavy triples till I get 3 reps on 450lbs which will put my 1RM theoretically to 495lbs then I'll test my 1RM and go for 500lbs.
Work sets starts at 280. Will be doing heavy triples till I get 3 reps on 450lbs which will put my 1RM theoretically to 495lbs then I'll test my 1RM and go for 500lbs.
hehehe hindi din wannabe kasi dahil hindi madali mag tailor ng ganyang (5/3/1 and westside) program to address the concerns of the lifter w/c is also the beauty of the those program btw hehehe. (disclaimer: i'm not saying westside and 5/3/1 are be-all end-all kinds of programs before some "dumbo" reacts violenty w this post)
actually ang inincorporate ko lang din ngayun sa 5/3/1 template ko is yung DE day from westside for speed work, i'll leave the maxing out part sa 5/3/1 slowly but surely. hehe since nanotice ko lately i've been slow moving the weight against gravity
Pansin ko sakin pagsampa ng 400 dun ako bumabagal from the ground or masyado lang ako nag expect agad kasi prior to that (360lbs) bar speed is good. Mukhang may effect naman ang pinaggagawa ko sa DE day! hahaha
May e-book na dito sa site ng wendler 5/3/1 search mo lang bro dami naka save na programs dito. Nag stall ka na ba sa current prorgam mo? Kung di pa naman tuloy tuloy mo muna hanggang sa wala ka ng mapala before switching to another program.
@Emon- Dynamic Effort to work on bar speed and explosiveness. Gaya nga ng sabi ko dati the key to lifting heavy weights is determined by how fast you can move the weight up.
First, kung anong weight gagamitin ko as a starter ( syempre hindi ko na madedetermine 90% ng 1 RM ko after I ended up ng SL 5x5 )
2nd : Ano yung 5/3/1?
Sample
200 lbs x 5
200 lbs x 3
200 lbs x 1
3rd : Eto ba yung pwedeng rookie cycle?
Week 1: 3 x 5 ( 3 rep x 5 set ) each Monday workout, wed, and Friday
Week 2: 3 x 3 ( 3 rep x 3 set ) each Monday workout, wed, and Friday
Week 3: 3 x 5, 3, 1 ( 3 rep x 5 set ) ano yung interval sa next buhat ( 3 rep x 3 ) then ( 3 rep on 1 set )
Week 4: deloading
Medyo naguluhan sorry, dami kasi bagong terminology sakin hehe..
First, kung anong weight gagamitin ko as a starter ( syempre hindi ko na madedetermine 90% ng 1 RM ko after I ended up ng SL 5x5 )
2nd : Ano yung 5/3/1?
Sample
200 lbs x 5
200 lbs x 3
200 lbs x 1
3rd : Eto ba yung pwedeng rookie cycle?
Week 1: 3 x 5 ( 3 rep x 5 set ) each Monday workout, wed, and Friday
Week 2: 3 x 3 ( 3 rep x 3 set ) each Monday workout, wed, and Friday
Week 3: 3 x 5, 3, 1 ( 3 rep x 5 set ) ano yung interval sa next buhat ( 3 rep x 3 ) then ( 3 rep on 1 set )
Week 4: deloading
Medyo naguluhan sorry, dami kasi bagong terminology sakin hehe..
1. Test your 1RM cylce then just get 90% of that as your starting point. For example my 1RM on military press is 165lbs but I only used 145lbs as my starting point. Reason behind this is para di ka mabigla sa poundage and di ka mag stall agad.
2. 5/3/1 number of reps
5 reps on week 1
3 reps on week 2
5/3/1 on week 3
On the very last set for each week go all out. Kaya may + sign on the last set if you'll notice. Get as many reps as you can. That's where you'll develop strength.
Comments
Eto gusto ko mag coach sakin! Kahit sa pagsasalita magmumukhang totoy si Zyzz dito! hahahaha
100x10, 200 x5, 280x3, 320x3, 360x3, 405x3, 415x3
Snatch Grip DL's
200x5, 245x5x3
Lat Pulldowns (Plate loading)
100x4x15
DB Bench supported rows
45x4x8
Conditioning is really good. Laking tulong talaga ng paghinto sa yosi. Although slow from the ground on the last set of DL's.
Deadlift- Max Effort Day 3/3/2013
100x10, 200 x5, 280x3, 320x3, 360x3, 405x3, 415x3
Sir, ano po yung working sets dyan ? ano po dyan yung warm up sets ?
Sir, have you tried Reverse Pyramid training ?
Did it work well for you ?
Incline DB Press
25x15, 45x13, 60x10, 80x8, 90x3x6 (max weight)
Flat DB Press
80x4x8
Dips (ang sarap pala nito pag may stiff neck ka parang parusang hapon! Yeah!)
BWx4x10
Bizepts
Oly bar curlzz
65x10, 85x10, 95x8, 100x8
DB Hammer Curlzz
35x10, 40x10, 45x8, 50x8
Concentration Curlzz (trading arms no rest)
35x10, 30x10, 25x10, 20x15
Yun Oh westside template hehehe road to 500lbs Wohoo! xD
Getting there sir might!!
It's still your motherfucking set! Cool haha
actually ang inincorporate ko lang din ngayun sa 5/3/1 template ko is yung DE day from westside for speed work, i'll leave the maxing out part sa 5/3/1 slowly but surely. hehe since nanotice ko lately i've been slow moving the weight against gravity
Paturo naman ng Wendler 5/3/1 yung medyo madali intindihin hehehe patapos na ko sa SL5x5 ko eh
@Jettie- Eto bro check this http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
2nd : Ano yung 5/3/1?
Sample
200 lbs x 5
200 lbs x 3
200 lbs x 1
3rd : Eto ba yung pwedeng rookie cycle?
Week 1: 3 x 5 ( 3 rep x 5 set ) each Monday workout, wed, and Friday
Week 2: 3 x 3 ( 3 rep x 3 set ) each Monday workout, wed, and Friday
Week 3: 3 x 5, 3, 1 ( 3 rep x 5 set ) ano yung interval sa next buhat ( 3 rep x 3 ) then ( 3 rep on 1 set )
Week 4: deloading
Medyo naguluhan sorry, dami kasi bagong terminology sakin hehe..
1. Test your 1RM cylce then just get 90% of that as your starting point. For example my 1RM on military press is 165lbs but I only used 145lbs as my starting point. Reason behind this is para di ka mabigla sa poundage and di ka mag stall agad.
2. 5/3/1 number of reps
5 reps on week 1
3 reps on week 2
5/3/1 on week 3
On the very last set for each week go all out. Kaya may + sign on the last set if you'll notice. Get as many reps as you can. That's where you'll develop strength.
3. Tama yan.#Beatlemania
ilan minuto yung interval rest for first 3 x 5 then follow up ng 3x3 to 3x1.
Last, di ko pa magets yung exercises routine every week. Hehe Parang main focus nya yung OHP, BP, Squat , DL then add assistance.
nalito kasi ako sa part ng "The Triumvirate"
Tas eto yung nakita ko sa site na to ->>>> JimWendler
Monday
Squat – 5/3/1 sets/reps
Bench – 55%x5, 65×5%, 75%x5
Assistance work
Wednesday
Deadlift – 5/3/1 sets/reps
Press – 5/3/1 sets/reps
Assistance work
Friday
Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Assistance work
40x15, 65x8, 100x3, 120x3, 135x8, 95x10, 9, 8, 8
Lateral Raise
20x11, 30x10, 40x2x8
Bench Dips
BWx10, BW+40lbsx10, BW+80lbsx10, BW+120lbsx10, BW+160lbsx10, (Drop set) BW+120lbsx10, BW+80lbsx10, BW+40lbsx10, BWx10
Triceps Pressdown
100x4x15 (max weight)
Could've gotten 10 reps on the last set of OHP mali lang yung grip ng left hand ko sayang!
Paano yung bench dips mo master yung may plate ka sa quads?
@DS- hindi ba sick in the head? nyahahaha