Try to retract your shoulder blades, push your rear delts to your back to create a solid base on the bench then arch your lower back slightly. Tapos feet flat on the ground na yung tipong kahit lumindol eh di ka gagalaw! Your body needs to remain tight all throughout the lift which would enable you to push heavier weights.
+1 ser mighty! PL ka talaga! ganito yung napapanood ko sa mga powerlifting events sa youtube Effective talaga to pramis
Sabihin ko nga sana arch as high as you can kaso BB naman focus ni dalts kaya no need since di masyado na stimulate yung pecs sa ganung form more on strength talaga.
Sir i’m planning to use SL 5x5 as my next program starting next week. Napagisipan ko na i need to start strength training first using compound lifts, gusto ko muna sana magpalakas, ang hina ko pa kasi. What do you think sir?
Apir!
Sana lahat ng newbie kagaya mo mag isip na yung mas importante na palakasin muna ang sarili imbes na puro pa pogi moves agad ang inaatupag! lol!
Sana nung nag umpisa ako way back ganyan din sana ginawa ko kaso very limited pa talaga ang information during that time. Sariling sikap talaga kung gusto mo matuto. Ni hinde pa nga masyadong uso ang whey! lol!
Since down ang website yesterday di tuloy ako naka update ng workout ko.
Deadlift- 2/6/11
115 x 12, 195x 8, 265 x 5, 295 x 5, 335 x 5, 370 x 5 (New fvckin PR!!! feelsgoodman)
Kroc DB Rows
75lb Db x 20, 85lb x 15, 95lb x 9, 105lb x 9
Heavy Ab/Core work to finish it off.
* As soon as the 1st rep on the last set on the deads I knew I was going to smoke it! Felt strong yesterday! (adrenalin rush because of the camera guy filming my last set? lol!) I still have about 2 reps left in the tank but did not push it. Gotta stick with the program. 380lb x 5 here I come!!!
Hahaha! in fairness may point si master mighty, eto madalas ang pinapagawa sa mga chicks sa SWI kasi ayaw mag squat sakit daw sa legs eh leg workout day naman talga sila hehehe.
Rest day and food trip earlier during our Saturday night family dinner. Ate at Lola Idang's Pansit Malabon. Kare-kare, lechon kawali, lumpiang shanghai, tokwa't baboy at Pansit Malabon! Yum! hehehe
Comments
Sabihin ko nga sana arch as high as you can kaso BB naman focus ni dalts kaya no need since di masyado na stimulate yung pecs sa ganung form more on strength talaga.
Apir!
Sana lahat ng newbie kagaya mo mag isip na yung mas importante na palakasin muna ang sarili imbes na puro pa pogi moves agad ang inaatupag! lol!
Sana nung nag umpisa ako way back ganyan din sana ginawa ko kaso very limited pa talaga ang information during that time. Sariling sikap talaga kung gusto mo matuto. Ni hinde pa nga masyadong uso ang whey! lol!
and I'm off to the gym! hehe
ingat master...
Me wants this, precious! LOL! XD
Since down ang website yesterday di tuloy ako naka update ng workout ko.
Deadlift- 2/6/11
115 x 12, 195x 8, 265 x 5, 295 x 5, 335 x 5, 370 x 5 (New fvckin PR!!! feelsgoodman)
Kroc DB Rows
75lb Db x 20, 85lb x 15, 95lb x 9, 105lb x 9
Heavy Ab/Core work to finish it off.
* As soon as the 1st rep on the last set on the deads I knew I was going to smoke it! Felt strong yesterday! (adrenalin rush because of the camera guy filming my last set? lol!) I still have about 2 reps left in the tank but did not push it. Gotta stick with the program. 380lb x 5 here I come!!!
Hindi ko pa maupload eh jusko bilasa na yung pic!!
Dun ako sa kabilang gym bumubuhat pag medyo kapos sa oras lapit lang kasi yun sa bahay.
Di pa sigurado ang aking TV appearance baka mamya ma edit pa extra lang naman ako dun nyahahaha! At isa pa UHF channel lang yun Net 25! hahaha!
Wala na yang pic na yan baka burado na mga mukha natin! lol!
Anyway update sa training earlier today:
Military Press-2/7/12
WU: Bar x 20, 75 x 12
115 x 5, 125 x 5, 135 x 5, 145 x 6 (New PR!!!)
DB Press
55lb x 4 x 10
Bent over lateral raises
35 x 12, 40 x 2 x 12, 45 x 10
Face pulls
90 x 4 x 15
* Sarap talaga ng bulking phase! PR's galore!!! hehehe Finally able to break the 145lb barrier. Still a long way to go before I can hit 200lb x 5!
WU: Bar x 15, 105 x 12, 155 x 8
215 x 5, 225 x 5, 235 x 5, 245 x 5, 255 x 5
DB Lunges (Gurly Excercise! lol!)
45 x 2 x 8, 50 x 2 x 8
Calf Raises
270 x 15, 330 x 15, 400 x 15, 420 x 15
*Felt good again except for the first working set on box squats. Maybe my CNS is not yet fired up but everything went smooth afterwards.
Lalo na bukas, ang plano ko ako ang magbubukas ng Mascu! 6AM pa lang dun nako! hahaha
Hahaha! in fairness may point si master mighty, eto madalas ang pinapagawa sa mga chicks sa SWI kasi ayaw mag squat sakit daw sa legs eh leg workout day naman talga sila hehehe.
Rest day and food trip earlier during our Saturday night family dinner. Ate at Lola Idang's Pansit Malabon. Kare-kare, lechon kawali, lumpiang shanghai, tokwa't baboy at Pansit Malabon! Yum! hehehe
http://www.ncbi.nlm.nih.gov/pubmed/22218156
and another good reason to avoid static stretching before training
http://www.ncbi.nlm.nih.gov/pubmed/22316148
Makapag crunches na nga lang at ng magka abs kesa mag deadlift ako! Nag aaksaya lang pala ako ng oras kaka deadlift at squat!!!! Syeeeet!!!!
Not srs.
yep good yung fish oil pam pa pogi din ata un sa skin .. i take 3x a day mura lang nmn un
Nice read sir TFS!