^ BB rows yung sakin sir. after 12 weeks of 5x5 mag incorporate na ako ng isolations to my routine i'll add db rows. sana pumantay :]WO day ngayon, lakas pa din ng ulan sana bumaba yung baha ng makapagbuhat haha
guys ask ko lang sa SL 5x5 deadlift. nag 200lbs na ako sa DL hanggang 3 reps lang nagawa ko. ok lang ba yun imbis na 5 reps? do i need to retry the lift next session to complete 5 repetitions?
madami tayo matutunan dun sa video nung nag DL ni boss milk at DS. Ganyan talaga tama ng 5 x 5 na program na yan hahahaha. Buti d ka pinagtitinginan dun sa gym nyo nung nag DL ka...
pinagtitinginan na ako haha sarap sa pakiramdam. ako lang sa lahat ng naggym samin nagamit ng conventional deadlift. halos lahat ang ginagawa ay yung straight leg mostly 80lbs lang pinakamalakas sa kanila. grabe lakas nila sir DS at sir milk namotivate nanaman ako gusto ko umabot sa ganung kabigat!. hahaha
sir mighty ako kasi sumasakit na pangayod ko..kapag naka belt ako mejo nababawasan..bakit ba alangng wenta yun??gusto ko tlaga malaman para san ba talaga belt..
ako din sir mighty gusto ko din malaman. may napanood ako kanina sa youtube tungkol sa belt gamit daw yun support sa back and tumutulong daw na mag tighten yung core para sa heavy lifts totoo po ba yun?
squats: 120 x 5 x 5 nagbawas muna ako ng weight sa squat 2 weeks na kasi ako sa 180lbs
BP: 130 x 3 x 5 try ko na mag add next session :]
rows: 130 x 5 x 5 inayos ko na yung form kaya bawas muna 20lbs hindi nga napantay mas mataas kanan sa kaliwa kapag inangat na, ginawa kong reversed grip umayos na yung form ok lang ba yun?
@Buh, Hawk & JC- This is based on my own experience and knowledge that I got thru reading/research and asking questions from reputable people in the industry.
If you are lifting with proper form, focusing on compound lifts and having the right assistance exercises and especially injury free, there's no need to wear a belt. The belt only becomes useful if you employ the valsalva maneuver in order to increase IAP which in turn would stabilize your entire midsection in order to balance the load between your core and posterior chain.
So wearing a belt is not entirely useless if you know what it's for. Also, I would suggest wearing one if you're lifting really HEAVY weights. I even asked my former coach recently if I should start using it since I'm close to hitting 500lbs on DL's and 350lbs on squats and he said so long as I'm keeping my back and core strong there's no need for it. There are actually more cons than pro's in wearing a belt, the article below is a good read regarding this topic.
@Buh, Hawk & JC- This is based on my own experience and knowledge that I got thru reading/research and asking questions from reputable people in the industry.
If you are lifting with proper form, focusing on compound lifts and having the right assistance exercises and especially injury free, there's no need to wear a belt. The belt only becomes useful if you employ the valsalva maneuver in order to increase IAP which in turn would stabilize your entire midsection in order to balance the load between your core and posterior chain.
So wearing a belt is not entirely useless if you know what it's for. Also, I would suggest wearing one if you're lifting really HEAVY weights. I even asked my former coach recently if I should start using it since I'm close to hitting 500lbs on DL's and 350lbs on squats and he said so long as I'm keeping my back and core strong there's no need for it. There are actually more cons than pro's in wearing a belt, the article below is a good read regarding this topic.
haha oo, namana ko sa tatay ko kainis nga isa sa dahilan kung bakit minsan hindi makapag workout. haha.
yung sa isolation pagiisipan ko pa kung ano eh, pero focused pa din syempre sa compounds. kung may isolation minimum lang mag aadd ako ng exercise siguro yung 2 or more muscles yung tinatamaan example is upright rows that both hits the traps and shoulders. :]
haha oo, namana ko sa tatay ko kainis nga isa sa dahilan kung bakit minsan hindi makapag workout. haha.
yung sa isolation pagiisipan ko pa kung ano eh, pero focused pa din syempre sa compounds. kung may isolation minimum lang mag aadd ako ng exercise siguro yung 2 or more muscles yung tinatamaan example is upright rows that both hits the traps and shoulders. :]
haha.. buti nga nakakapagworkout pa.. nagiisip pa din kasi ako ng isolation na pwedeng i-add ung biceps kasi parang naiiwan..
@jc - yun lang talaga pansin ko sa 5 x 5. Napag iiwanan ang biceps.. Ang naiisip ko na i add talaga eh ung chin up (not really sure kung nakakapag chin up ka na ako kasi hindi eh hehhe). Kaya kung titingnan mo yung pics ko sa journal ko mas lamang ang triceps ng konti (because of heavy pressing).
@jc - yun lang talaga pansin ko sa 5 x 5. Napag iiwanan ang biceps.. Ang naiisip ko na i add talaga eh ung chin up (not really sure kung nakakapag chin up ka na ako kasi hindi eh hehhe). Kaya kung titingnan mo yung pics ko sa journal ko mas lamang ang triceps ng konti (because of heavy pressing).
haha.. na notice nyo rin pala yun sir.. oo nga sir buti ung tricep eh di naiiwan.. kya plan ko din mag add ng bicep curls eh.. kala ko skin lang nagyayari ung naiiwan ang bicep.. yup nakakapag chin up.. same lang ang chin ups at pull ups right sir? ung pull ups kasi once a week lang sa 5x5 program eh..
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d mo pa natry gumamit nung belt?
meron sir. haha naka belt ako pero nakakatakot pa din try ko na lang next session. grabe 3 reps lang ginawa ko pero sore buong back ko ngayun. haha
Walang kwenta ang belt kung iniisip mo eh para sa lower back yan.
eto boss download mo na lang yung tracking sheet http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ :]
squats: 120 x 5 x 5 nagbawas muna ako ng weight sa squat 2 weeks na kasi ako sa 180lbs
BP: 130 x 3 x 5 try ko na mag add next session :]
rows: 130 x 5 x 5 inayos ko na yung form kaya bawas muna 20lbs hindi nga napantay mas mataas kanan sa kaliwa kapag inangat na, ginawa kong reversed grip umayos na yung form ok lang ba yun?
dpat b sir isipin para sa spine?
If you are lifting with proper form, focusing on compound lifts and having the right assistance exercises and especially injury free, there's no need to wear a belt. The belt only becomes useful if you employ the valsalva maneuver in order to increase IAP which in turn would stabilize your entire midsection in order to balance the load between your core and posterior chain.
So wearing a belt is not entirely useless if you know what it's for. Also, I would suggest wearing one if you're lifting really HEAVY weights. I even asked my former coach recently if I should start using it since I'm close to hitting 500lbs on DL's and 350lbs on squats and he said so long as I'm keeping my back and core strong there's no need for it. There are actually more cons than pro's in wearing a belt, the article below is a good read regarding this topic.
http://staff.washington.edu/griffin/belts_chek.txt
matanong ko lang pala sir.. anong isolation plan mo iadd.. ?
thanks for the great info. sir mighty..
yung sa isolation pagiisipan ko pa kung ano eh, pero focused pa din syempre sa compounds. kung may isolation minimum lang mag aadd ako ng exercise siguro yung 2 or more muscles yung tinatamaan example is upright rows that both hits the traps and shoulders. :]
sir san po ba located ang CNC ?? txt back asap tanx,, plan to buy tomorrow e.. salamatim form taytay rizal
haha.. buti nga nakakapagworkout pa.. nagiisip pa din kasi ako ng isolation na pwedeng i-add ung biceps kasi parang naiiwan..
makati sir..
haha.. na notice nyo rin pala yun sir.. oo nga sir buti ung tricep eh di naiiwan.. kya plan ko din mag add ng bicep curls eh.. kala ko skin lang nagyayari ung naiiwan ang bicep.. yup nakakapag chin up.. same lang ang chin ups at pull ups right sir? ung pull ups kasi once a week lang sa 5x5 program eh..