yun nga master, infairness kahit puyat pako lagi sa lagay na to umaakyat na uli ung numbers ko sa press sa 5/3/1 training and in fairness hindi pa naman ako nabobore kasi may math na involved kaya amas namomonitor ko yung pagakyat ng pundage every week.
hindi. kase usually pag naka pag heavy nako sa flat bb. nde ko na kaya mag 80lbs sa flat db, usually 75 na lang ang talon for 5reps, ganun ka hina ang tris ko, kaya nga nag papaimprove ako ng tris, strength with hyperthropy.
well infairness medyo kumapal nga tris ko dito sa bagong program ko, well actually sa dips at dun sa PL style na form ng benching mas narerecruit ko tris and lats unlike nung una na more on delt pressing ang nangyayari.
well infairness medyo kumapal nga tris ko dito sa bagong program ko, well actually sa dips at dun sa PL style na form ng benching mas narerecruit ko tris and lats unlike nung una na more on delt pressing ang nangyayari.
yep, ganyan dn ako before, wide grip delt activated, pero ngaun more on tris and chest talaga, hirap lang ako mag curve sa flat bp ngaun kase bansot ung bench.
try mo pasok pa onti yung paa mo paps sa ilalim ng bench minsan ung mababang bench gamit ko sa SWI ganun ginagawa ko para mamaximize ko ung arch kahit mababa w/out compromising ung stable foothold.
hahaha well sakin i love DOMs sa legs eventhough mahirap pagdating sa mga hagdan pataas man or pababa hehe :P
sinabi mo, cutting na pa naman ako, limited calories, 2k tapos pinipilit ko pa rin intense sa
10-12 reps. puede kaya o bawas ng weight? sa di ma injure. kasi iba talaga yong lakas mo pag
daming kain night before. ginagawa ko nalang eh bcaa tinatagay ko habang naglalaro.
normal lang na bumaba sir pacs ang poundage mo pag cutting. training balls-to-walls is definitely needed kahit cutting but it doesn't mean na hindi mo pwede ibaba ang bigat pag di mo talaga kaya.
normal lang na bumaba sir pacs ang poundage mo pag cutting. training balls-to-walls is definitely needed kahit cutting but it doesn't mean na hindi mo pwede ibaba ang bigat pag di mo talaga kaya.
oo nga, kaya lately sobra ang doms ko parang di na normal, dahil sa bawas na kain. tapos halos parehong lifting stats.
ds, parang lagi kong nababasa sa mga thread dito ang gawa niyo sa military press eh nakatayo. hirap ba kayo sa seated di ba mas stable pag seated tapos pag heavy eh may belt, yon kasi ginagawa ko at pag mabigat what i do is I pick it up on the floor parang dead lift saka ako uupo at ibababa ko sa knees, hindi yong i-clean mo na nakaupo hirap non unless malakas mga forearms mo.
ung una ganun ako mag ramp up, nung tumungtong ako sa 300lbs sa DLs ang ram-up ko nun is ranging from 30-40 lbs per set at ginawan ko pa ng "extra set".
Hahaha medyo nagwewaste na nga ako energy jan eh, kasi i'm suppposesd to make just one to two small steps backwards. tumatama kasi dun sa safety pins (though its not exactly a pin but functions the same) sa rack bago pako makapag parallel depth.
gawin ko nalang din yun next week puro ramp up..
pag kasi squat rack di naadjust safety pins.. haha pero nakaktakot padin mag squats sa ginawa nyo ni sir milk..
Strength levels were great this day. all of the lifts were executed in good form and w/out feeling burned out during the workout. tomorrow rep-out the 350lbs DLs for 5 reps minimum hopefully i could set a new 1RM PR by the end of the year.
try mo pasok pa onti yung paa mo paps sa ilalim ng bench minsan ung mababang bench gamit ko sa SWI ganun ginagawa ko para mamaximize ko ung arch kahit mababa w/out compromising ung stable foothold.
jan din nagimprove yung BP ko sir ds nung tinry ko na yung PL style benchpressing kasi yung nakakasabay ko minsan eh mas manipis pa sakin pero ang lakas mag BP halos mag 200.. tapos yung ginagawa nia PL style arch talaga yung back..
@jc kasama din yung weight ng bar when i squat (actually all of my lifts) medyo bago kasi ung stance na gamit na turo ni alex from OG so ung mga ibang uscles ko sa hams and my glutes medyo mahina pa. About sa pressing mahina pa yan paps kasi barely kalahati ang max ko sa bench compared sa ibang lifts. I should be able to press above my BW now pero hanggang BW ko lang kaya ko.Deadlifts Max Week 5/3/1
Pullups (i played around w/ different grips for this)
Supinated - medium width grip: BWx10
Wide Neutral grip: BWx8,7
Wide Pronated Grip: BWx7
Supinated - medium width grip: BWx12
Kroc Rows (pause at the top for squeeze)
4x10x90lbs
Buti at hindi nainterrupt ang tulog ko kanina so my energy was above average, not at peak but good energy levels.
Walang "Wannabe chronicles" today at ako ay medyo nadistract ng isang "bagong mukha" sa gym kanina haha. got preoccupied a bit if you know what i mean Nyahahaha! :biggrin:
mahina din ako jan dati, praktis lang talaga yan tsong. kasi kung mahina ka sa pullups/chins usually dalawa lang daw prob mo either you're not strong enough or you're too heavy for your current strength capacity. saka wlang binatbat yan sa pullup PR ni insan monch. :P
sorry ds, sa Q&A dapat to singit ko nalang dito if you dont mind. tungkol sa mabigat na buhat, minsan may mga na co-confuse pag sinabi ng iba na buhat ka ng mabigat especially kong yong mga malalakas bumuhat ang nagpapayo. yong iba they take it literally. ang alam ko for example sa 5x5 eh yong kaya mo ng 5 reps sa 5 sets. hindi yong pipilitin mong buhatin yong mabigat na binubuhat ng nagpapayo sa yo. ano ba yan daming word na buhat. kaya minsan sira ang motivation at nad-depressed . ano sa tingin mo.
syempre when we say heavy of course it means heavy para dun sa person na gagawa base on his current max, important talaga that you know your current max kahit mukhang "sissy" weights pa yan sa compared sa iba. kasi syempre dun po naman talaga lahat ng lifters maguumpisa and work their way up pagdating sa poundage.
actually pag ako nagbibigay ng pointers sa mga kaofismate ko na gusto din magbuhat na walang idea sa lifting lagi ko sinasabi "start light pero never stay there". sinasabi ko sa kanila na ang PRs nila every week ay parang reward yun ng hardwork nila it means they gained something na hirap ang iba ma attain.
ok thats very clear, gusto ko lang mabasa ng iba yan galing sa yo na malakas bumuhat. hindi porke magaan sa iba hindi mag wo-work sa iyo. it still triggers the muscle you're working on. at proper form of course, you have to feel that muscle hindi yong hinahabol mo lang ang reps mong matapos, thanks ds.
ok thats very clear, gusto ko lang mabasa ng iba yan galing sa yo na malakas bumuhat. hindi porke magaan sa iba hindi mag wo-work sa iyo. it still triggers the muscle you're working on. at proper form of course, you have to feel that muscle hindi yong hinahabol mo lang ang reps mong matapos, thanks ds.
lahat naman tayu sir pacs ay sa magaan nag umpisa naalala ko dati ang DLs ko were the OB bar alone since i don't have the form right from the very beginning, but like ive said "i never stayed there". Progression and intensity are the keys pagdating sa workout. yung iba kasi ang prob nila is they get intimidated w/ the heavyweight sa bar kaya sometimes they stick w/ just light weight = uber high reps sa lifting worst case even bash on the heavy lifting principle saying things like its not good for you or its not effective.
I'm not saying workouts w/ a higher rep (i'm talking about not more than 15 reps) range don't work, they will have their place in training eventually during your journey. pero doing 100 reps on those pink 2lb DBs are utterly useless for even a hundred pound dude who wishes to pack some muscle.
all i'm saying is that "know your capacities and break through them in an OPTIMAL manner" hindi yung pipilitin makipag compete dun sa bakulaw sa kabilang cage coz that is definitely a disaster-in-the-making. And don't waste your time on something (referring to workout programs) that gives you minimal to NO results at all. life is too short to stay being average.
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yep, ganyan dn ako before, wide grip delt activated, pero ngaun more on tris and chest talaga, hirap lang ako mag curve sa flat bp ngaun kase bansot ung bench.
sinabi mo, cutting na pa naman ako, limited calories, 2k tapos pinipilit ko pa rin intense sa
10-12 reps. puede kaya o bawas ng weight? sa di ma injure. kasi iba talaga yong lakas mo pag
daming kain night before. ginagawa ko nalang eh bcaa tinatagay ko habang naglalaro.
oo nga, kaya lately sobra ang doms ko parang di na normal, dahil sa bawas na kain. tapos halos parehong lifting stats.
ds, parang lagi kong nababasa sa mga thread dito ang gawa niyo sa military press eh nakatayo. hirap ba kayo sa seated di ba mas stable pag seated tapos pag heavy eh may belt, yon kasi ginagawa ko at pag mabigat what i do is I pick it up on the floor parang dead lift saka ako uupo at ibababa ko sa knees, hindi yong i-clean mo na nakaupo hirap non unless malakas mga forearms mo.
gawin ko nalang din yun next week puro ramp up..
pag kasi squat rack di naadjust safety pins.. haha pero nakaktakot padin mag squats sa ginawa nyo ni sir milk.. lakas yan pa ba mahina sa pressing..:sport:
jan din nagimprove yung BP ko sir ds nung tinry ko na yung PL style benchpressing kasi yung nakakasabay ko minsan eh mas manipis pa sakin pero ang lakas mag BP halos mag 200.. tapos yung ginagawa nia PL style arch talaga yung back..
WU: RC Rotations, Deadlifts: 5x150lbs, 5x185lbs, 3x220lbs
Working sets (531 sets)
Deadlifts
5x277.5lbs
3x315lbs
6x350lbs (yey! naka dale pako extra rep above target)
Pullups (i played around w/ different grips for this)
Supinated - medium width grip: BWx10
Wide Neutral grip: BWx8,7
Wide Pronated Grip: BWx7
Supinated - medium width grip: BWx12
Kroc Rows (pause at the top for squeeze)
4x10x90lbs
Buti at hindi nainterrupt ang tulog ko kanina so my energy was above average, not at peak but good energy levels.
Walang "Wannabe chronicles" today at ako ay medyo nadistract ng isang "bagong mukha" sa gym kanina haha. got preoccupied a bit if you know what i mean Nyahahaha! :biggrin:
pasingiiiiiiit
actually pag ako nagbibigay ng pointers sa mga kaofismate ko na gusto din magbuhat na walang idea sa lifting lagi ko sinasabi "start light pero never stay there". sinasabi ko sa kanila na ang PRs nila every week ay parang reward yun ng hardwork nila it means they gained something na hirap ang iba ma attain.
kopyahin ko ung statement mo na yan ha
i think ill be using it in the future
lahat naman tayu sir pacs ay sa magaan nag umpisa naalala ko dati ang DLs ko were the OB bar alone since i don't have the form right from the very beginning, but like ive said "i never stayed there". Progression and intensity are the keys pagdating sa workout. yung iba kasi ang prob nila is they get intimidated w/ the heavyweight sa bar kaya sometimes they stick w/ just light weight = uber high reps sa lifting worst case even bash on the heavy lifting principle saying things like its not good for you or its not effective.
I'm not saying workouts w/ a higher rep (i'm talking about not more than 15 reps) range don't work, they will have their place in training eventually during your journey. pero doing 100 reps on those pink 2lb DBs are utterly useless for even a hundred pound dude who wishes to pack some muscle.
all i'm saying is that "know your capacities and break through them in an OPTIMAL manner" hindi yung pipilitin makipag compete dun sa bakulaw sa kabilang cage coz that is definitely a disaster-in-the-making. And don't waste your time on something (referring to workout programs) that gives you minimal to NO results at all. life is too short to stay being average.