yes sir. di ko na ginalaw yun workset. saka awkward pagdi pa nababanat yun likod pagonti yun warm up baka lalo mamali. di ko rin talaga alam pa gagawin sa deload nitong 5/3/1 (perstaym).. as is muna dun sa template for this cycle para dun sa workset. kapa kapa pa.
pero good nako sa pahinga ng lowerback, baka ibalik ko na yun working warm up sets sa next cycle. sana ma-retain parin yun mas maikling gym time compared sa 5x5 haha.
kasi bro parang ibig sabihin yata ni sir Vinch, kinaya mo nga buhatin yung 105lbs x 10 sa warm-up bakit mo pipigilan yung sarili mo na 105lbs x 5 sa workset...
pwede naman siguro ganito:
110lbs or 120lbs x 10 (3 sets)
tutal ang max reps mo sa DL eh 175 x 3 at kung gusto naman na 5 reps lang talaga eh pwede rin ganito:
140lbs or 150lbs x 5 (3sets)
yan po tutal nasa deload week ka
suggestion ko lang yan bro ah, hantay din natin yung tingin ng iba lalo na comment ni sir @badass_vinch
kasi bro parang ibig sabihin yata ni sir Vinch, kinaya mo nga buhatin yung 105lbs x 10 sa warm-up bakit mo pipigilan yung sarili mo na 105lbs x 5 sa workset...
pwede naman siguro ganito:
110lbs or 120lbs x 10 (3 sets)
tutal ang max reps mo sa DL eh 175 x 3 at kung gusto naman na 5 reps lang talaga eh pwede rin ganito:
140lbs or 150lbs x 5 (3sets)
yan po tutal nasa deload week ka
suggestion ko lang yan bro ah, hantay din natin yung tingin ng iba lalo na comment ni sir @badass_vinch
Tumpak!!! Ang mahirap sa 5x5 or low rep range routines e pinoprogram nya yung utak at katawan mo na masatisfy sa 5 reps lang. basta maka 5 reps accomplished na ang task which is not optimal in most cases especially sa mga newbie. Kung talagang mabigat it's fine to aim for 3-5 reps, pero wag naman pati sa warm up. Kaya nga warm up e. To make the matters worse, pano mo malalaman kung kelan magdedeload kung wala ka idea kung nagpeak na ba strength mo. So eto ang concern dyan.
1. nareach mo na ba yung weight na nagplateau ka for several weeks?
2. Nagdeload ka ba based sa performance mo or dahil nakalagay sa program?
3. Is your deload poundages still challenging?
Totoo lang, mas mahirap pa yung accessory exercises mo kesa sa main lift. So you might be backing off in terms of weight pero hindi sa intensity. Which defeats the purpose of getting strong.
i find it weird too sir Vinch! nasabi ko pa nga kay sir raymond parang wala akong mabebreak na PR sa first cycle. so ayun kahit gusto ko taasan pigil muna kasi ang goal ko rin talaga mapahinga hehe (I know di ok pero babawi naman ako :P)
ayun saka di ko napaghandaan talaga yun deload week kaya di ko na na-tweak. Ang plano ko talaga is to give 5/3/1 a try for a month nang less modification just to gauge lang reaction ng body. then adjust to my needs. hinanap din ng katawan ko yun volume though mababa pa talaga stats ko.
1. nareach mo na ba yung weight na nagplateau ka for several weeks?
sa 5x5 yes sir. dito sa new program wala pa.
2. Nagdeload ka ba based sa performance mo or dahil nakalagay sa program?
sa program. any suggestions dito sir Vinch kasi every 4th week may deload yun 5/3/1.
3. Is your deload poundages still challenging?
sort of yes kasi nanibago ulit compared nun heavy na more reps. siguro medyo napagod lang dahil less rest. i'll fix this sa next cycle.
dagdag ko lang din sir Vinch, san ba meron nabibili na belt for weighted dips at pullups?
naks, naghahanap na ng belt para sa dips and pull ups. mukhang mabigat na yan pafs ah. gumawa ako ng DIY na ganyan last week, today ko pa lng susubukan. nahihirapan na din kasi ako magipit ng plates sa tuhod, hehe.
naks, naghahanap na ng belt para sa dips and pull ups. mukhang mabigat na yan pafs ah. gumawa ako ng DIY na ganyan last week, today ko pa lng susubukan. nahihirapan na din kasi ako magipit ng plates sa tuhod, hehe.
hehe hindi bro. hindi pa ganun kabigat. patingin saka paturo sa ginawa mo para iwas gastos hanggat maaari lol
Sabi mo nareach mo na yung current weight na nagplateau ka ng matagal. ilang reps 3? 5? yun ba yung 175lbs DL? That's it? IMO hindi yun "strength" gain. Yes nagimprove yung "lift" kaso once in a blue moon mo lang siguro nagagawa yun so di natin masasabi na lumakas ka. Kung ako sayo keep hitting your current maxes until makagawa ka ng more than 5 reps. Aim for more than 10 reps. See, getting strong should not be one dimensional, most people only focus on max effort at sige dagdag lang ng plates that's why when you see them lift parang bigat na bigat sila every set from warm up to worksets. That doesn't look strong, more like "trying hard". Consider mo din yun aesthetic goals mo. Think about it, magbebenefit ba yung muscles mo deloading like a powerlifter, when you know that bodybuilders grow through progressive overload and uses various hypertrophy techniques. Tsaka ilang months ka pa lang nagbubuhat, you shouldn't be thinking of backing off on anything at this point.
Sabi mo nareach mo na yung current weight na nagplateau ka ng matagal. ilang reps 3? 5? yun ba yung 175lbs DL? That's it? IMO hindi yun "strength" gain. Yes nagimprove yung "lift" kaso once in a blue moon mo lang siguro nagagawa yun so di natin masasabi na lumakas ka. Kung ako sayo keep hitting your current maxes until makagawa ka ng more than 5 reps. Aim for more than 10 reps. See, getting strong should not be one dimensional, most people only focus on max effort at sige dagdag lang ng plates that's why when you see them lift parang bigat na bigat sila every set from warm up to worksets. That doesn't look strong, more like "trying hard". Consider mo din yun aesthetic goals mo. Think about it, magbebenefit ba yung muscles mo deloading like a powerlifter, when you know that bodybuilders grow through progressive overload and uses various hypertrophy techniques. Tsaka ilang months ka pa lang nagbubuhat, you shouldn't be thinking of backing off on anything at this point.
got me there sir Vinch. salamat. ayusin ko yung program. sana mas ok na next time.May 7, 2015: Thursday
Duration: 10:50 AM - 12:35 PM
5/3/1: Cycle 1 Week 4 - Deload Week
Light weight | more reps | short in between set rest time (15-30 sec) | 2 min per exercise
Main: Bench Press
Warm up:
45 x 20
55 x 20
65 x 15
Work set:
75 x 10
85 x 10
95 x 5
95 x 5
Accessory:
Incline BP:
55 x 15
55 x 10
55 x 10
55 x 10
55 x 10 - yun last medyo forced rep na
DB Shoulder Press:
15 x 15
20 x 10
20 x 10
20 x 10
20 x 9
Superset: Front Raise/Side Lateral Raise
Front Raise:
25 x 5 x 15
One-arm Side Lateral Raise (each):
15 x 5 x 15
Straight Arm Pulldown:
10 x 4 x 20
20 x 10
DB Shrugs:
35 x 20
40 x 4 x 20
Superset: Bicep Curl (Wide and Closed grip)
10 x 15
10 x 12
10 x 12
10 x 12
10 x 12
@rtravino29 fail ako dito. susundan ko parin ba yun sa next workout na weights or recompute ako?
well, you have an option to lower down the poundage OR you can still go on with your next w.o with the same poundage, the reason behind that is baka kaya ka nag fail eh dahil puyat ka, baka stress ka, baka gutom ka, ung mindset mo baka na auto set na mag fafail ka. Gaya nga nang sabi mo, naparami yung warm up reps mo, so baka sa work set mo eh pagod ka na.
Makikisali na rin sa discussion, kung strength ang habol mo, you should not stress yourself much sa warm up sets. Kaya nga tinawag na warm up eh, it's just to kick start your body temperature and prepare yourself for the worksets.
The worksets are actually where you really push yourself to the limit. Problema lang, pag napasobra ka nga sa warm-up, hindi mo talaga magagawa yung target weight and reps that you should be lifting. So you have to take note of that.
At gaya ng sabi ni @rtravino29, it could also be those external factors. Goodluck!
Makikisali na rin sa discussion, kung strength ang habol mo, you should not stress yourself much sa warm up sets. Kaya nga tinawag na warm up eh, it's just to kick start your body temperature and prepare yourself for the worksets.
The worksets are actually where you really push yourself to the limit. Problema lang, pag napasobra ka nga sa warm-up, hindi mo talaga magagawa yung target weight and reps that you should be lifting. So you have to take note of that.
At gaya ng sabi ni @rtravino29, it could also be those external factors. Goodluck!
sir ridller, ano ang suggested, or ideal warm up % sa work weight? how to gage?
Comments
oo yun lang talaga mahirap sa dirty bulking. pero pwede rin iadjust siguro once na sobra na talaga sa fats. kayang kaya sa IF yan hehe
uu nga eh kaiinggit ung iba, dirty bulking or IIFYM tapos ganda pa din gains. Saken love handle lumalaki eh, haha
Sabagay pwede ka maglimit ng BF% sa dirty bulking.
Para saken sir @Jettie, ewan ko lang kung tama to, hehe. kaen lang ng kaen without counting macro. Walang pinipili na pagkaen, either healthy or not.
See-food sir.
sakin lang "dirty" , "clean" , "fulking" basta ako pag nag bulk ako sa stado ko ngayon eh dapat murder sakin karne.
Hindi ako nagbibilang ng calories ngayon o either timbang ng eksaktong nilalamon..
ang mahalaga araw araw may isang buong pecho ako kinakain at 2 scoop ng PM7 a day as a default..
tapos da rest tanchahan na kung ano ginawa ko for a day.
sakin to ah..
It works kasi lumalaki tyan ko lolz
salamat sir. ako rin mukang effective kasi ambilis lumaki ng tyan ko hahahaMay 2, 2015: Saturday
Duration: 10:10 AM - 11:10 AM
5/3/1: Cycle 1 Week 2
Squat day!
Namove workout ko kasi napa-gala kahapon.
Main: Squat
Warm up:
65 x 10
75 x 10
95 x 10
Work set:
110 x 5
125 x 3
140 x 3
Accessory:
Leg Extension:
30 x 20
40 x 20
50 x 15
55 x 15
60 x 15
Lying Leg Curl:
15 x 15
15 x 15
20 x 10
20 x 10
15 x 15
Leg Press:
130 x 10
140 x 10
150 x 10
140 x 10
130 x 10
Machine Calf Raises:
200 x 5 x 15
Hanging Leg Raises:
BW x 5 x 20
Done!
Duration: 11:20 AM - 12:50 AM
5/3/1: Cycle 1 Week 4 - Deload Week
Light weight | more reps | short in between set rest time (30 sec) - except superset (no rest) | 2 min 30 sec per exercise
Pull ups/Chin ups:
BW x 2 x 5 / BW x 2 x 5
Main: OHP
Warm up:
30 x 5 45 x 15
35 x 5 45 x 15
45 x 3 45 x 15
Work set:
30 x 5 45 x 5
35 x 5 45 x 5
45 x 5 45 x 5
Accessory:
Arnold Press:
15 x 5 x 15
Flat DB Press:
15 x 5 x 15
Superset: Incline DB Press and Flat DB Flyes
Incline DB:
15 x 5 x 20
Flyes:
15 x 2 x 15
15 x 3 x 10
Lat Pulldown (Wide)
40 x 3 x 20
40 x 2 x 15
Barbell Row:
65 x 5 x 15
Tricep Pushdown:
20 x 5 x 20
Tricep Extension:
15 x 3 x 20
20 x 2 x 15/10
Done!
Duration: 10:40 AM - 11:50 AM
5/3/1: Cycle 1 Week 4 - Deload Week
Light weight | more reps | short in between set rest time (30 sec) - except superset (no rest) | 2 min 30 sec per exercise
Main: Deadlift
Warm up:
70 x 5 75 x 15
85 x 5 85 x 15
105 x 3 105 x 10
Work set:
75 x 5
85 x 5
105 x 5
Accessory:
Leg Extension:
25 x 20
25 x 20
40 x 20
40 x 20
40 x 20
Leg curl:
15 x 20
15 x 20
15 x 15
15 x 15
15 x 10
Leg Press:
80 x 20
80 x 20
80 x 15
80 x 15
80 x 10
Machine Calf Raises:
100 x 5 x 20
Hanging Leg Raises:
BW x 5 x 10
Done!
Happy 4th monthsary to me! 4 months and counting na nakikipagdate sa bakal! :yahoo:
Mas mahirap pa yung warm up kesa sa workset.
yes sir. di ko na ginalaw yun workset. saka awkward pagdi pa nababanat yun likod pagonti yun warm up baka lalo mamali. di ko rin talaga alam pa gagawin sa deload nitong 5/3/1 (perstaym).. as is muna dun sa template for this cycle para dun sa workset. kapa kapa pa.
pero good nako sa pahinga ng lowerback, baka ibalik ko na yun working warm up sets sa next cycle. sana ma-retain parin yun mas maikling gym time compared sa 5x5 haha.
oo nga bro @yopyopm
kasi bro parang ibig sabihin yata ni sir Vinch, kinaya mo nga buhatin yung 105lbs x 10 sa warm-up bakit mo pipigilan yung sarili mo na 105lbs x 5 sa workset...
pwede naman siguro ganito:
110lbs or 120lbs x 10 (3 sets)
tutal ang max reps mo sa DL eh 175 x 3 at kung gusto naman na 5 reps lang talaga eh pwede rin ganito:
140lbs or 150lbs x 5 (3sets)
yan po tutal nasa deload week ka
suggestion ko lang yan bro ah, hantay din natin yung tingin ng iba lalo na comment ni sir @badass_vinch
Tumpak!!! Ang mahirap sa 5x5 or low rep range routines e pinoprogram nya yung utak at katawan mo na masatisfy sa 5 reps lang. basta maka 5 reps accomplished na ang task which is not optimal in most cases especially sa mga newbie. Kung talagang mabigat it's fine to aim for 3-5 reps, pero wag naman pati sa warm up. Kaya nga warm up e. To make the matters worse, pano mo malalaman kung kelan magdedeload kung wala ka idea kung nagpeak na ba strength mo. So eto ang concern dyan.
1. nareach mo na ba yung weight na nagplateau ka for several weeks?
2. Nagdeload ka ba based sa performance mo or dahil nakalagay sa program?
3. Is your deload poundages still challenging?
Totoo lang, mas mahirap pa yung accessory exercises mo kesa sa main lift. So you might be backing off in terms of weight pero hindi sa intensity. Which defeats the purpose of getting strong.
i find it weird too sir Vinch! nasabi ko pa nga kay sir raymond parang wala akong mabebreak na PR sa first cycle. so ayun kahit gusto ko taasan pigil muna kasi ang goal ko rin talaga mapahinga hehe (I know di ok pero babawi naman ako :P)
ayun saka di ko napaghandaan talaga yun deload week kaya di ko na na-tweak. Ang plano ko talaga is to give 5/3/1 a try for a month nang less modification just to gauge lang reaction ng body. then adjust to my needs. hinanap din ng katawan ko yun volume though mababa pa talaga stats ko.
sa 5x5 yes sir. dito sa new program wala pa.
sa program. any suggestions dito sir Vinch kasi every 4th week may deload yun 5/3/1.
sort of yes kasi nanibago ulit compared nun heavy na more reps. siguro medyo napagod lang dahil less rest. i'll fix this sa next cycle.
dagdag ko lang din sir Vinch, san ba meron nabibili na belt for weighted dips at pullups?
hehe hindi bro. hindi pa ganun kabigat. patingin saka paturo sa ginawa mo para iwas gastos hanggat maaari lol
got me there sir Vinch. salamat. ayusin ko yung program. sana mas ok na next time.May 7, 2015: Thursday
Duration: 10:50 AM - 12:35 PM
5/3/1: Cycle 1 Week 4 - Deload Week
Light weight | more reps | short in between set rest time (15-30 sec) | 2 min per exercise
Main: Bench Press
Warm up:
45 x 20
55 x 20
65 x 15
Work set:
75 x 10
85 x 10
95 x 5
95 x 5
Accessory:
Incline BP:
55 x 15
55 x 10
55 x 10
55 x 10
55 x 10 - yun last medyo forced rep na
DB Shoulder Press:
15 x 15
20 x 10
20 x 10
20 x 10
20 x 9
Superset: Front Raise/Side Lateral Raise
Front Raise:
25 x 5 x 15
One-arm Side Lateral Raise (each):
15 x 5 x 15
Straight Arm Pulldown:
10 x 4 x 20
20 x 10
DB Shrugs:
35 x 20
40 x 4 x 20
Superset: Bicep Curl (Wide and Closed grip)
10 x 15
10 x 12
10 x 12
10 x 12
10 x 12
Overhead Cable Curl (each):
10 x 5 x 15
Done!
Duration: 10:50 AM - 12:20 PM
5/3/1: Cycle 1 Week 4 - Deload Week
Light weight | more reps | short in between set rest time (30 sec) - except superset (no rest) | 2 min 30 sec per exercise
Main: Squat
Warm up:
65 x 10
75 x 10
95 x 10
Work set:
105 x 10
115 x 10
125 x 6
Accessory:
Leg Extension:
40 x 5 x 20
Leg curl:
20 x 5 x 12
Leg Press:
100 x 5 x 10
Machine Calf Raises:
100 x 5 x 20
Hanging Leg Raises:
BW x 5 x 10
Done!
Duration: 10:50 AM - 12:35 PM
5/3/1: Cycle 2 Week 1
Main: OHP
45 x 10
45 x 10
55 x 10
60 x 6
65 x 3
65 x 5
70 x 5
70 x 2
Accessory:
Arnold Press:
25 x 12
25 x 12
25 x 12
25 x 10
25 x 8
25 x 4
Flat DB Press:
25 x 12
25 x 12
25 x 11
25 x 12
25 x 12
Superset: Incline DB Press and Flat DB Flyes
Incline DB:
25 x 15
25 x 10
25 x 10
25 x 7
20 x 10
Flyes:
15 x 3 x 15
20 x 5
15 x 12
Lat Pulldown (Wide)
60 x 2 x 10
70 x 2 x 10
50 x 15
Barbell Row:
75 x 12
85 x 12
95 x 12
105 x 10
105 x 10
Tricep Pushdown:
20 x 15
40 x 20
40 x 15
40 x 15
30 x 20
Tricep Extension:
20 x 5 x 15
Done!
Duration: 12:00 NN - 1:25 PM
5/3/1: Cycle 2 Week 1
Main: Deadlift
85 x 10
95 x 10
115 x 10
125 x 10
140 x 8
165 x 5
Accessory:
Leg Extension:
50 x 20
60 x 20
75 x 15
75 x 15
75 x 15
Leg curl:
20 x 12
20 x 12
25 x 10
20 x 12
20 x 12
Leg Press:
150 x 4 x 10
150 x 12
Machine Calf Raises:
200 x 2 x 20
250 x 3 x 15
Hanging Leg Raises:
BW x 5 x 10
Cable Bicep Curl
30 x 20
30 x 15
30 x 15
40 x 10
40 x 10
Done!
Duration: 10:50 AM - 12:20 PM
5/3/1: Cycle 2 Week 1
Main: Bench Press
45 x 20
55 x 20
65 x 15
75 x 10
90 x 5
100 x 5
Accessory:
Incline BP:
55 x 10
55 x 10
65 x 9
60 x 10
60 x 10
DB Shoulder Press:
25 x 12
25 x 10
25 x 9
20 x 12
20 x 10
Superset: Front Raise/Side Lateral Raise
Front Raise:
25 x 5 x 15
One-arm Side Lateral Raise (each):
15 x 20
20 x 12
15 x 20
20 x 12
20 x 12
Seated Rear Delt Raise: (Newly added exercise)
10 x 2 x 15
15 x 12
15 x 10
10 x 15
Straight Arm Pulldown:
10 x 20
20 x 15
20 x 2 x 10
10 x 15
DB Shrugs:
40 x 2 x 15
45 x 3 x 15
Dips:
BW x 5 - nanibago ata tagal din di nagdips
BW x 10 - try ulit medyo ok ok na
BW + 5 x 8 - nahulog yun DB sa paa
BW + 10 x 15
BW + 15 x 10
* mas ok parin talaga may belt. nagbabalance ako sa paa at sa kamay kapag nakaipit sa legs
Standing Dumbbell Tricep Kickbacks:
15 x 4 x 20
Done!
hindi ko pala napakita sau pafs ung DIY ko na belt last time nagkita tayo.
Duration: 11:10 AM - 12:50 PM
5/3/1: Cycle 2 Week 1
Squat day!
Daming tao sa gym..
Main: Squat
45 x 20
95 x 15
105 x 12
115 x 10
125 x 8
140 x 2
140 x 3 + 2 (may nagspot) :twitcy:
* ambilis mapagod agad. di ko ata kaya na less rest period pagmarami reps yun nauna. try ko parin next squat day next week
@rtravino29 fail ako dito. susundan ko parin ba yun sa next workout na weights or recompute ako?
Accessory:
Leg Extension:
50 x 20
50 x 20
75 x 12
75 x 12
75 x 12
Lying Leg Curl:
20 x 15
20 x 15
25 x 12
25 x 10
20 x 15
Superset: Machine Calf Raises / Hanging Leg Raises
Machine Calf Raises:
200 x 5 x 20
Hanging Leg Raises:
BW x 5 x 20
EZ Bar Bicep Curl (Wide and Close each)
10 x 15 / 10 x 15
10 x 15 / 10 x 15
20 x 10 / 20 x 10
20 x 10 / 20 x 10
15 x 10 / 15 x 10
* tuwing nagbabicep curl ako laging parang may naiipit sa forearm ko. di ko nalang pinapansin.
Leg Press: (nahuli kasi may gumagamit)
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
* tama ba na mas mababa yun weights ko dito during squat day tapos sa deadlift day ko nalang tinataasan. para kasing mas pagod na legs sa squat
Overhead Cable Curl:
10 x 15
20 x 4 x 12
Done!
Bodyweight update: 58kilos parin. WTF! San kaya napupunta kinakain ko :lol pero tingin ko naman nagkakalaman ako kahit pano..
oo nga bro. di ko rin naalala.
The worksets are actually where you really push yourself to the limit. Problema lang, pag napasobra ka nga sa warm-up, hindi mo talaga magagawa yung target weight and reps that you should be lifting. So you have to take note of that.
At gaya ng sabi ni @rtravino29, it could also be those external factors. Goodluck!
sir ridller, ano ang suggested, or ideal warm up % sa work weight? how to gage?