syempre binigyan moko option pumili eh lulubusin ko na LOL! saka tatanungin kita sinu dun pinaka mabait at "interesting".
wala solo flight ako kanina may importanteng inasikaso si master kanina eh so di na kami nagpangabot. kala ko nga punta kayo eh. set nyo ni red kung kelan kayo sabay samin para maiset din namin maayos sked namin.
syempre binigyan moko option pumili eh lulubusin ko na LOL! saka tatanungin kita sinu dun pinaka mabait at "interesting".
wala solo flight ako kanina may importanteng inasikaso si master kanina eh so di na kami nagpangabot. kala ko nga punta kayo eh. set nyo ni red kung kelan kayo sabay samin para maiset din namin maayos sked namin.
Sure ahahaha.
Sayang pala wala si master.
Ako one of these days talaga dadalaw ako sayo jan sir ng makapahingi ng tips kung pano maging halimaw bumuhat hehehe, hanap lang ako extra time. But perhaps first week na ng December.
Yun yung mga 90% ng supposedly 1RMs ko per lift aka "my current MAXes" (and i know i suck at the pressing exercises :P )
Hindi kasama jan ang warm up sa pinost ko pero of course kelangan may warm up bago working sets hehehe.
Warm-up nyan is ganto
1x5 - 40% of my max
1x5 - 50% of my max
1x3 - 60% of my max
then Working sets
for the benefit na din ng magbabasa ang ramping up ko dyan sa poundage per set is ganto:
Week1 - 65%, 75%, 85%
Week2 - 70%, 80%, 90%
Week3 - 75%, 85%, 95% (5/3/1 week)
Week4 - DeloadAt main lifts lang yan hindi pa kasama ang mga assistance exercises ko
Bale after nung deload week balik ka ulit sa week 1?
Tapos panu sir ang wo mo jan per day? Kasi nakalagay lang wk 1 tapos yung apat na compounds.
May link ka ba nung program sir? Haha para di na ko tanong ng tanong
Mabilis lang yang 5/3/1, nag try ako before nyan pero di ko tinapos parang somewhat na bore kasi ako.
Anyway, pasensya na nung lunes kinain na naman ng traffic yun oras ko. Dapat kasi bawasan na sasakyan sa Manila! Yung mga luma na di na dapat pinapa byhae parang sa Japan ng mabawasan naman traffic!
ayos lang master. i figured nga na parang lesser ang volume sa 5/3/1 and there is a lot of room to get bored though i somehow see as an opportunity as well to insert valuable assistance exercises to build the lift and a bit more islolations. since matagal na rin ako gumagamit ng program na nasa mid range volume i thought it's time for me to try something of lower volume to see where it will get me. strength gains don't really come easy to me nowadays especially sa pressing.
@allen yep balik ulit sa week 1 w/ new base maxes then follow the same pattern medyo complex ng onti yung program kasi you'll have to calculate yung percentage ng max mo for a certain lift but its not difficult program to follow (minus the MATH involved) hehehe
i might try out the "triumvirate" muna. hehehe iniisip ko pa nga kung ano mga assistance exercises isasama ko ung boring but big halo kasi syang heavy sa 531 sets then the next sets are somewhat akin to volume training hehehe kaya sabi nga ni jim "don't let the simplicity fool you, you'll get sore and you'll be tired." tapos nakita ko pic nya for hanging leg raise kamote hindi kaya yung ganun kataas hahaha
Nabasa ko na (yung ibang part) isang compound lift pala tapos assistance exercises.
Akala ko kasi gagawen mo lahat nung compound na yun sa isang session hehe.
Medjo magulo nga, hirap pa intindihin para sa baguhang tulad ko hehe.
Question pala mga boss, pag mag test ng 1rm, 1 session per 1 compound?
Halimbawa squat lang, squat lang sa araw na yun? Then sa sunod na session na yung iba?Btw ang ganda nitong sinabi ni Jim Wendler, sayang hindi ko magawang sig ang haba kasi hehe
A quote from Jim Wendler on training duration:
"People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success."
@allen oo 1 compound talaga yun to test your true 1RM at dapat "well fed" ka a night before the testing.
haha like we always say "muscles never grow while you're inside the gym, it's when you are not in it"
@master mighty actually curious ako kung magkakaroon ako ng gains sa strength sa 5/3/1 while naka diyeta kaya ko din sya pinili na program. at kung magigin compatible sya sa IF
Okies.. balak ko mag test ng 1RM bago mag end ang mundo este ang taon pala.
Para next year, bagong goal ulit.
Grabe ang dami niyong alam, nakakatawa na lang tuloy yung iba na parang alam nila lahat.
Hehe.
actually ung alam ko was knowledge shared by many (gaya ni master mighty) tested most of it to myself to see if it works. saka gaya din koya braso ok lang din maging guinea pig ako into new ideas pagdating sa training. simple lang kasi naman yun eh if its not working figure out why then tweak it pag hindi parin gumana then scrape it ganun ako usually mag filter nung mga nalalaman ko. hehehe
kain ka papa allen ng carbs and meat madame, yan sabi ni alex sa og. tapos wag ka daw masyado mag tubig pag mag 1rm kana kse sasama pakramdam ng tiyan mo,
@jc medyo iba ang approach nya nya sa 5x5 ang 531sets usually sa last set you'll have to make to complete the required rep or do more in short rep it out. sa boring but big you'll have your 531 set (ranging from 65-95% or your max) then you'll have another 5 sets of 10 of your main lift then 5x10 din of your chosen assistance exercise. so if its DL day on your first week for example, you'll have DLs for 3x5 as your 531 sets then another 5x10 of DLs (around 40-60% of your max) then assistance exercise.
kain ka papa allen ng carbs and meat madame, yan sabi ni alex sa og. tapos wag ka daw masyado mag tubig pag mag 1rm kana kse sasama pakramdam ng tiyan mo,
Yung carbs ba like kanin, oats fruits? Ok na ba yan?
Tapos balak ko sana fasted state pa din e. Wala lang gusto ko lang may maprove sa sarili ko hehe. Gusto ko makita kung ano max na kaya ko kahit after ng 16-18 hrs na fasting.
So pwede ba banat na lang ako ng lamon during the feeding state day before?
Pag ako kasi ginagawa ko yan pag RD ko para nakatulog ako ng maayos the night before. Then load on carbs, I prefer white rice (since may tubig) or pasta.
pareho tayo master mighty more on rice ako pag magtetest ako ng maxes the next day hehehe and i make sure planado laha walang puyatan the night before hehehe.
Comments
Hahaha.
Go lang hehehe.
Natuloy pala ba kayo ni sir fritz kanina?
wala solo flight ako kanina may importanteng inasikaso si master kanina eh so di na kami nagpangabot. kala ko nga punta kayo eh. set nyo ni red kung kelan kayo sabay samin para maiset din namin maayos sked namin.
Sure ahahaha.
Sayang pala wala si master.
Ako one of these days talaga dadalaw ako sayo jan sir ng makapahingi ng tips kung pano maging halimaw bumuhat hehehe, hanap lang ako extra time. But perhaps first week na ng December.
I'll holla back pag ayus na yung "listahan" LOL!
attached is how my template is gonna look like for the next 4 weeks.
Tpos may mga warm up sets pa to sir?
Sorry noob ako haha
Hindi kasama jan ang warm up sa pinost ko pero of course kelangan may warm up bago working sets hehehe.
Warm-up nyan is ganto
1x5 - 40% of my max
1x5 - 50% of my max
1x3 - 60% of my max
then Working sets
for the benefit na din ng magbabasa ang ramping up ko dyan sa poundage per set is ganto:
Week1 - 65%, 75%, 85%
Week2 - 70%, 80%, 90%
Week3 - 75%, 85%, 95% (5/3/1 week)
Week4 - DeloadAt main lifts lang yan hindi pa kasama ang mga assistance exercises ko
Tapos panu sir ang wo mo jan per day? Kasi nakalagay lang wk 1 tapos yung apat na compounds.
May link ka ba nung program sir? Haha para di na ko tanong ng tanong
Edit : Kita ko na pala yung program hehe.
Anyway, pasensya na nung lunes kinain na naman ng traffic yun oras ko. Dapat kasi bawasan na sasakyan sa Manila! Yung mga luma na di na dapat pinapa byhae parang sa Japan ng mabawasan naman traffic!
/rant
@allen yep balik ulit sa week 1 w/ new base maxes then follow the same pattern medyo complex ng onti yung program kasi you'll have to calculate yung percentage ng max mo for a certain lift but its not difficult program to follow (minus the MATH involved) hehehe
Akala ko kasi gagawen mo lahat nung compound na yun sa isang session hehe.
Medjo magulo nga, hirap pa intindihin para sa baguhang tulad ko hehe.
Question pala mga boss, pag mag test ng 1rm, 1 session per 1 compound?
Halimbawa squat lang, squat lang sa araw na yun? Then sa sunod na session na yung iba?Btw ang ganda nitong sinabi ni Jim Wendler, sayang hindi ko magawang sig ang haba kasi hehe
A quote from Jim Wendler on training duration:
"People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success."
@ Allen- yup 1 compound lang if you'll test your 1RM.
haha like we always say "muscles never grow while you're inside the gym, it's when you are not in it"
@master mighty actually curious ako kung magkakaroon ako ng gains sa strength sa 5/3/1 while naka diyeta kaya ko din sya pinili na program. at kung magigin compatible sya sa IF
Para next year, bagong goal ulit.
Grabe ang dami niyong alam, nakakatawa na lang tuloy yung iba na parang alam nila lahat.
Hehe.
parang 5x5 ba sir? boring but big..and pag mabigat na talagang mapapagod parang ganyan ba approach ng 5 3 1?
Will do this for sure. Pwede ba boss sa isang lingo ko lahat gawen yun? DL, BP at SQ? Say M-W-F? Or mas ok na hiwa hiwalay ng lingo?
Yung carbs ba like kanin, oats fruits? Ok na ba yan?
Tapos balak ko sana fasted state pa din e. Wala lang gusto ko lang may maprove sa sarili ko hehe. Gusto ko makita kung ano max na kaya ko kahit after ng 16-18 hrs na fasting.
So pwede ba banat na lang ako ng lamon during the feeding state day before?