Clean Pulls
100lbs x 8
130lbs x 5
160lbs x 5, 5, 5, 5
Dips
BW x 12
BW+50lbs x 15
BW+60lbs x 10
BW+70lbs x 10
Chin ups
BW+50lbs x 5, 5, 5, 4
Side plate raises / Face Pull / DB triceps extension
10lbs per hand x 12 / 50lbs x 15 / 30lbs per hand x 8
10lbs per hand x 12 / 60lbs x 15 / 20lbs per hand x 15
10lbs per hand x 12 / 60lbs x 15 / 20lbs per hand x 20
@t4g4y said:
eh di ba iba ang PL sa BB sir melvs? hehe
Parehas lang na nagbubuhat yan, nagkakatalo lang sa goal (training, diet, etc.).
basehan kasi ng karamihan pag bodybuilder focus muscle mass at symmetry.
Pag powerlifter naman malaking bulas na malakas. Pero bakit ka mamimili kung pwede mo gawin yung dalawa.
Hindi ako bodybuilder pero pinapaganda ko katawan ko at nagaalala rin ako sa kain ko. Hindi ako powerlifter pero nagpapalakas din ako at sumali ako sa contest kahit hdni naman talga ako powerlifter. Hindi ako olympic weightlifter o crossfitter pero sa program ko may Oly lifts na kasama. Hindi rin ako calisthenic purist pero kahit papaano malakas nako sa ibang bodyweight exercise hehe...
Bakit mo lilimitahan sarili mo kung alam mong magiging way yun para maging best version ka ng sarili mo.
Clean & Jerk
50lbs x 10 (Strict press)
100lbs x 3, 3, 3
120lbs x 3, 3, 2
Snatch Balance
20lbs x 8
50lbs x 3, 3, 3, 3, 3
Front Squat
120lbs x 10
150lbs x 8
180lbs x 5, 5, 5
Push Jerk Behind Neck
110lbs x 3, 3, 3
Incline DB press / Knees to elbows
50lbs x 12 / BW x 10
50lbs x 12 / BW x 10
50lbs x 12 / BW x 8
One arm DB Row / Plate raises / Seated Leg Pull-in
70lbs x 8 / 15lbs per arm x 10 / BW x 20
70lbs x 8 / 15lbs per arm x 10 / BW x 20
70lbs x 8 / 15lbs per arm x 10 / BW x 20
Comments
Share lang
https://www.t-nation.com/training/10-movements-for-explosive-power
September 26, 2016
Zest Power Gym
6:35pm - 8:15pm
10mins Stretching
Squat
20kg bar x 15
60kg x 12
90kg x 8
110kg x 5
120kg x 5, 5, 4 (dapat 5reps yung last set kaso hindi na kaya at nabitin)
Mid Range Lockout
135kg x 3, 3, 3
6 inches Lockout
145kg x 5, 5, 5
Done
Habang tumatagal nahihirapan ako lumakas sa squat kumpara sa Bench at Deadlift.
September 27, 2016
Zest Power Gym
6:40pm - 8:50pm
10mins Stretching
BP
20kg bar x 15
60kg x 10
72.5kg x 4, 4, 4, 4
Board BP
6inches board
105kg x 3 (4th rep failed)
95kg x 5, 5
4inches board
90kg x 3, 3, 2 (3rd rep failed)
2inches board
85kg x 3, 3, 2 (3rd rep failed)
OHP
30kg x 10, 10, 10, 10
Lying DB triceps extension
30lbs x 8
20lbs x 12, 12
Hammer curls
25lbs x 20, 20, 20
Ab roller
BW x 15, 15, 15
10mins Stretching & Foam roll
Done
sa gym na yan sir, nakikigamit lang din hahaha
Share ko lang blog ni sir @BANE
http://dadbodrevolution.blogspot.com/
September 29, 2016
Zest Power Gym
6:35pm - 7:55
10mins Stretching
DL
20kg bar x 15
60kg x 10
100kg x 8
120kg x 5
140kg x 3
145kg x 2, 2
BP
20kg x 15
40kg x 12
60kg x 10
65kg x 2, 2, 2, 2, 2, 2 (30 to 40secs rest between sets)
5mins Foam roll
Done
Salamat sir, next na paghahandaan PL meet
Salamat kung ganun pero wala naman espesyal masyado dyan sa journal ko.
resulta lang ng sipag yan literal.
1st Powerlifting meet - 4th Place @59kg Weight Class
BW - 58.7kg
SQUAT
1st Attempt - 125kg - goodlift
2nd Attempt - 130kg - goodlift
3rd Attempt - 132.5kg - Failed
BENCH PRESS
1st Attempt - 80kg - goodlift
2nd Attempt - 85kg - goodlift
3rd Attempt - 90kg - goodlift (PR)
DEADLIFT
1st Attempt - 145kg - goodlift
2nd Attempt - 155kg - goodlift
3rd Attempt - 162.5kg - goodlift (PR)
Skinny to ripped po kasi hehe kaya naiinspire ako
ayos to sir ahh. congrats!!
November 25, 2016
8:10pm - 9:55pm
10mins Stretching
Power Snatch
Kanto gym bar x 10
20lbs x 5
50lbs x 3, 3
60lbs x 3, 3
Squat
100lbs x 12
150lbs x 12
200lbs x 5, 5, 5, 5, 5
Push press behind Neck
100lbs x 5, 5, 5, 5
Snatch Pull
100lbs x 5, 5, 5, 5
Pullups
BW+35lbs x 6
BW+25lbs x 8
BW+25lbs x 6
Landmine Chest Press / Pullups
50lbs x 12 / BW x 8
50lbs x 12 / BW x 5
50lbs x 8 / BW x 4
Done
Nice one sir Melvs!
November 27, 2016
3pm - 5pm
10mins Stretching
5mins Clean Complex
Clean & Jerk
100lbs x 3, 3, 3
105lbs x 3, 3, 3
OH Squat
40lbs x 3, 3, 3, 3
Front Squat
100lbs x 12
150lbs x 5, 5, 5, 5
Clean Pulls
100lbs x 8
130lbs x 5
160lbs x 5, 5, 5, 5
Dips
BW x 12
BW+50lbs x 15
BW+60lbs x 10
BW+70lbs x 10
Chin ups
BW+50lbs x 5, 5, 5, 4
Side plate raises / Face Pull / DB triceps extension
10lbs per hand x 12 / 50lbs x 15 / 30lbs per hand x 8
10lbs per hand x 12 / 60lbs x 15 / 20lbs per hand x 15
10lbs per hand x 12 / 60lbs x 15 / 20lbs per hand x 20
Done
uyyy balik na ulit update ni sir hehehe good to see your post again sir
Salamat sir
Kababalik lang ulit seryosong buhat last week tapos ngayun may injury kagad.
Sumasakit kaliwang puwetan ko badtrip.
lol bakit sir anong nangyari? baka sumali ka sa rally nung Friday kaya sumakit yan hahaha joke
hahhaa hindi sir, hinid ko alam kung nanibago bako sa program na ginawa ko o may mali ako ginawa kahapon.
November 29, 2016
7:30pm - 9:15pm
10mins Stretching
Squat
100lbs x 15
150lbs x 12
170lbs x 10
200lbs x 5, 5, 5, 5, 5
Flat BP
90lbs x 15
110lbs x 12
130lbs 10
150lbs x 5, 5, 5, 5
Sumo DL
100lbs x 10
170lbs x 10
210lbs x 8
250lbs x 5, 5, 5, 5
Pullups
BW+25lbs x 10, 10, 8, 6
BW x 6, 5, 5
One arm DB row
80lbs x 8, 8, 8
Side plate raises
15lbs per arm x 12, 12, 12
Side plate raises / Face pull
10lbs per arm x 15 / 60lbs x 20
10lbs per arm x 15 / 60lbs x 20
10lbs per arm x 15 / 60lbs x 20
DB alternate curls
20lbs per arm x 20, 20, 20
Done
December 2, 2016
8:10pm - 9:55pm
10mins Stretching
Flat DB press
40lbs x 15
50lbs x 12
60lbs x 12
70lbs x 6, 6 (PR) nahimas ko rin sa wakas yung 70lbs hahaha
Squat
130lbs x 15
160lbs x 12
200lbs x 8
230lbs x 5, 5, 5
Incline BP
100lbs x 12, 12, 10, 8
BB Hack Squat
100lbs x 12
120lbs x 8, 8, 10
Side Plate raises
10lbs per arm x 12, 12, 12
Alternate Hammer curls / DB lying tri extension
25lbs x 24 / 25lbs x 12
25lbs x 20 / 20lbs x 15
Done
December 4, 2016
12:30pm - 2:45pm
15mins Stretching
Snatch
20lbs x 8
30lbs x 5, 5
45lbs x 3, 3, 3
55lbs x 3, 3, 3
Squat
100lbs x 12
150lbs x 10
190lbs x 8
210lbs x 5
220lbs x 5
240lbs x 5, 5 (Beltless)
Push press
110lbs x 4, 4, 4, 4, 5
Snatch DL
100lbs x 8
150lbs x 3, 3, 3, 3, 3
Dips / Face pull
BW+50lbs x 10 / 60lbs x 15
BW+50lbs x 10 / 70lbs x 15
BW+50lbs x 10 / 80lbs x 15
One arm DB Row / Side Plate raises
90lbs x 8 / 10lbs per arm x 12
90lbs x 8 / 10lbs per arm x 12
90lbs x 8 / 10lbs per arm x 12
Done
Share lang
https://youtu.be/YAxEL5l3KoE
lupit sir melvs halimaw sa buhat!
konting taon nalng kaya mo na rin yan sir
tiyaga lang...
eh di ba iba ang PL sa BB sir melvs? hehe
Parehas lang na nagbubuhat yan, nagkakatalo lang sa goal (training, diet, etc.).
basehan kasi ng karamihan pag bodybuilder focus muscle mass at symmetry.
Pag powerlifter naman malaking bulas na malakas. Pero bakit ka mamimili kung pwede mo gawin yung dalawa.
Hindi ako bodybuilder pero pinapaganda ko katawan ko at nagaalala rin ako sa kain ko. Hindi ako powerlifter pero nagpapalakas din ako at sumali ako sa contest kahit hdni naman talga ako powerlifter. Hindi ako olympic weightlifter o crossfitter pero sa program ko may Oly lifts na kasama. Hindi rin ako calisthenic purist pero kahit papaano malakas nako sa ibang bodyweight exercise hehe...
Bakit mo lilimitahan sarili mo kung alam mong magiging way yun para maging best version ka ng sarili mo.
December 6, 2016
8:30pm - 10:00pm
5mins Stretching
Clean & Jerk
50lbs x 10 (Strict press)
100lbs x 3, 3, 3
120lbs x 3, 3, 2
Snatch Balance
20lbs x 8
50lbs x 3, 3, 3, 3, 3
Front Squat
120lbs x 10
150lbs x 8
180lbs x 5, 5, 5
Push Jerk Behind Neck
110lbs x 3, 3, 3
Incline DB press / Knees to elbows
50lbs x 12 / BW x 10
50lbs x 12 / BW x 10
50lbs x 12 / BW x 8
One arm DB Row / Plate raises / Seated Leg Pull-in
70lbs x 8 / 15lbs per arm x 10 / BW x 20
70lbs x 8 / 15lbs per arm x 10 / BW x 20
70lbs x 8 / 15lbs per arm x 10 / BW x 20
Done