medyo kulang pa ang depth ng squat sir, and maybe its just but do you feel like you're kinda leaning forward just right before you go up? where do you actually feel the pressure pag paakyat? on your knees or from your hams and glutes? tapos how often do you train your core?
Babaan mo muna poundage, bago ka mag ATG aralin mo muna gawing PARALLEL yan bro. In my opinion wala pa sa parallel yan e tapos don't use belt.
The strenght is already there.
Pag sumabay ka samin ni Red tulungan tayo pag check ng execution.
Baka makatulong, ito yung parallel squat.
Atg is of course lower than that.
medyo kulang pa ang depth ng squat sir, and maybe its just but do you feel like you're kinda leaning forward just right before you go up? where do you actually feel the pressure pag paakyat? on your knees or from your hams and glutes? tapos how often do you train your core?
When I'm going up nasanay na ko na naka arch back and chest out at yun nga ung latest na feeling bending the bar on my shoulders... pero gonna deload and lower it down pa para ma assure na rin ako. Minsan may tama sa singit pero after the lift wala na.
Pressure is on my hams and glutes ang tama po.. Kasi takot din ako mayari ng knee injurie.
Core po, im using Stronglifts 5x5 by Mehdi.. Squats, deadlifts, benchpress, overhead press, barbell rows. Wla po muna pull up kasi wala syang program dun eh. And MWF sir. salitan si A and B routines.
Babaan mo muna poundage, bago ka mag ATG aralin mo muna gawing PARALLEL yan bro. In my opinion wala pa sa parallel yan e tapos don't use belt.
The strenght is already there.
Pag sumabay ka samin ni Red tulungan tayo pag check ng execution.
Baka makatulong, ito yung parallel squat.
Atg is of course lower than that.
Sige sir! thanks. gonna remove those little weights, magaan na sakin yung two plates or adjust ko pa ng pababa basta mamaster ko.. And will remove the belt as sir dalton posted above. Thanks!
ang problem lang sakin sir eh unang una 1x5 lang ang rep ko hehehe..kasi sa program ko nag Squats na ko eh.. so yun.. sinusunod ko lang yung program ng SL5x5 kaya parang ang lame ng dating 210 lbs ( sana kayanin ( ) with 1 rep on each sets
ayun may video na! nice, pacomment lang din sir, medyo babaan niyo pa po ng konti yung squats niyo, tsaka parang napansin ko lang sir nung last rep na gumamit na kayo ng tulong sa shoulders kaya parang nawala yung porma...hindi ko lang alam kung naduling lang ako...hehe
yeah.. kaya nga nagpakuha ako para malaman ang mali. There is always room for improvement lagi para sating newbie ehehe....
Deload muna ako ng 180lbs or lower para maibaba ng tama.. Feeling ko kasi that time lowered na ang baba ko , pero dahil siguro sa belt kaya ganun. bukas try ko wala at ibaba.
yup, kailangan talaga natin makuha ang tamang porma, mahirap na baka madisgrasya...:sport:
Hindi kasi ako nagbebelt kaya hindi ko din po masabi kung sa belt nga,pero kung yun po ang pakiramdam niyo,e try niyo po muna wag magbelt.
Kung ATG gagawin mo sir, try niyo gawin na parang ipupush niyo yung floor gamit yung lower body kapag pa-ascend na kayo. ( pakicorrect na lang mga master kung mali yung advice ko )
yup, kailangan talaga natin makuha ang tamang porma, mahirap na baka madisgrasya...:sport:
Hindi kasi ako nagbebelt kaya hindi ko din po masabi kung sa belt nga,pero kung yun po ang pakiramdam niyo,e try niyo po muna wag magbelt.
Kung ATG gagawin mo sir, try niyo gawin na parang ipupush niyo yung floor gamit yung lower body kapag pa-ascend na kayo. ( pakicorrect na lang mga master kung mali yung advice ko )
Oks! Gawin natin yan tom! hehehe.. pero tamain ko muna si Parallel before going low!
Ass to grass yung parang tatae na bata ganun kababa heheeh parallel lang yung nasa diagram.
oo nga po sir eh, kelangan ko pa babaan to hit parallel, deload ko muna at tanggalin yung belt minsan kasi sagabal talaga belt when lowering it down.. pagmasyado naman bukaka masakit na sa singit when lifting up.
Workout weight : 180 lbs or 200 lbs if I can do the parallel or ATG squat proper form * gonna video it for well documentation purposes and correction * Deloaded from 205 lbs to 180lbs or lower.
Overhead
W.U 20 2x5
W.U 50 1x5
Workout weight 100 lbs 5x5
Deadlift
200 1 x 5 * adjust if can go higher to 210 each rep and gonna vid this again for the same purposes above.
As reading a lot on IF .. on training day high protein, mid to high carbs , low fat. so experiment on eating.. gonna do some breakdown pag naintindihan ko na maigi hehe...
yup, kailangan talaga natin makuha ang tamang porma, mahirap na baka madisgrasya...:sport:
Hindi kasi ako nagbebelt kaya hindi ko din po masabi kung sa belt nga,pero kung yun po ang pakiramdam niyo,e try niyo po muna wag magbelt.
Kung ATG gagawin mo sir, try niyo gawin na parang ipupush niyo yung floor gamit yung lower body kapag pa-ascend na kayo. ( pakicorrect na lang mga master kung mali yung advice ko )
Oks! Gawin natin yan tom! hehehe.. pero tamain ko muna si Parallel before going low!
ah pwede rin naman.. Menaya progressive ang tunog nyan or mala black party hehehe... kahit ano naman..
Actually nakuha ko yung paradigm shift dun sa FF13 na game hehehe
Update :
Tried the ATG amps kinakapos ako hahaha super sakit sa hamstring at calves hahaha.. pero sulit...gonna upload soon yung video at yung fail na last set hehehe..
Okay sir. bukas ko na upload ang tagal ma edit sa youtube. Pinagdikit ko na yung 4th at 5th set.. hirap na rin ako nung 1st, 2nd , 3rd setEto na pala. yung sa first part, sablay ata yung last rep ano? pero para sakin sagad na sa pagtiklop ng tuhod ko yung 1st-4th rep then di ko na maibaba nung 5th.. 5th set, la lugaw na hehehe. :banghead:
Sensya na sa quality at patawa yung last set.. kinapos e
HERERead the squat 101 again, and I found out my common mistake doing the squat..
One of the most important is breathing...
As the topic said, I need to breathe in and pushing my stomach out instead of chest.. Well, im doing the other way around that's why I am losing some strength pulling down and up.
Tried that part shadow on my room today and noticed a big difference between the two. The stomach out helps you with your full motion down and upward. Weenk... gonna try it again on friday.. woo never stop learning ika nga.
No offense bro ah, I'm not perfect either since ang purpose nga natin ng pag vid ay para makita natin form natin siyempre hindi nmn natin nagagawa yun during the lift kaya nga ako mismo na injured dahil mali execution ko. So here goes my observation..
Wala akong nakitang ATG.
First part ng vid, some are almost parallel and some are not.
1:04.. hindi ka nagfail dahil kinapos ka. In my opinion yan ang correct depth for parallel, but you saw what happened at 1:07.
napano0d ko ung vid ^_^
ATG style ka rin pala!hheheh
tips "nsa sayo kung papakinggan mo Sir"
nga pala pag pababa ka na sa ATG mo isama mo ung ulo mo, look down 3 steps away from you "neutral position"
Legs ay Slow twitch muslce = matagal mapagod
try mong i-sacrifice muna ung bigat "bawasan"
tapos i-taas mo ung reps 12-15 ganun
tapos sa leg press e 20reps "75% of your strength"
No offense bro ah, I'm not perfect either since ang purpose nga natin ng pag vid ay para makita natin form natin siyempre hindi nmn natin nagagawa yun during the lift kaya nga ako mismo na injured dahil mali execution ko. So here goes my observation..
Wala akong nakitang ATG.
First part ng vid, some are almost parallel and some are not.
1:04.. hindi ka nagfail dahil kinapos ka. In my opinion yan ang correct depth for parallel, but you saw what happened at 1:07.
Pero at least mas better na kumpara nung una.
No offense taken sir, any comment good or bad are all much appreciated. Kaya po ako nandito para baguhin ang mali. Lahat naman po eh dumaan sa pag eexperimento to avoid such injuries..
Again, the good thing about getting video on yourself is that you will know what went wrong. The breathing, the stance, the proper form, execution.
The breathing is the number 1 i did wrong, so basically I will inhale and hold in my air using my stomach out instead of using the chest and hold it till i release it slowly getting up. Secondly gonna try pushing my neck to the bar + 1 execution yun hehe..
napano0d ko ung vid ^_^
ATG style ka rin pala!hheheh
tips "nsa sayo kung papakinggan mo Sir"
nga pala pag pababa ka na sa ATG mo isama mo ung ulo mo, look down 3 steps away from you "neutral position"
Legs ay Slow twitch muslce = matagal mapagod
try mong i-sacrifice muna ung bigat "bawasan"
tapos i-taas mo ung reps 12-15 ganun
tapos sa leg press e 20reps "75% of your strength"
nice form tho,
ATG!!!!!!!
Sir, I am doing SL 5x5 so that's why it is only 5 reps heheh kung kaya i ATG why not pero dapat parallel lang daw eh.. Yep, deloading it once again to make it better. And good thing about getting a video on yourself is to make yourself better and getting a good form in terms of criticizing by our masters here what went wrong as master allen told me to.
Yes, nabasa ko rin na i have to look down on atg, check gawin natin yan.
Deload will do to make it much better, will try to deload 10%.
Can't do leg press since I am doing compound exercises eh..
Konti pa, kahit parallel muna sir,
Im doing below parallel lang sometimes ATG, not at first nasa 180 na ata ako nun then need to deload to 150 again para makuha ang proper form kasi nung time na yun parang i cant hit parallel hehe. and yung napansin ko mejo nagoffbalance ka, yung width ng stance mo sir can you do wider pa? sakin kasi mas okay magATG ng wider stance pero sabi nga to each his own.
comment lang din po ako sir, wag niyo din sana masamain...
agree ako sa mga nakita ni sir allen at sir emon, parang yung unang rep lang ata yung ok,medyo baba mo pa sir ng konti at medyo nawawala din kayo sa balance sir...
Tama din kayo na icheck yung proper breathing kasi malaking din ito.
kaya mukhang na off-balance ako dahil naglagay ako 2 50 lbs plates para mag elevate ako dahil pag naglower pa ko natama na sa support beam sa side hehehe kaya pag ina-unrack ko sa power rack pumupwesto ako.
Try ko wider, naka shoulder level lang kasi. Pero nag shadow squat na ko kagabi with new knowledge vs my old. Laking difference. bukas rak natin yan ser at sana hindi magsawa tropa ko kuhaan ako hahaha..
My Post WO meal yesterday pala on 7pm , last meal :
4 hard boiled eggs ( 1 yolk consumed, 3 dispatched ) , 1 cup of brown rice, 2 banana, 2 tbsp peanut butter, 1 canned century tuna ( no choice wala ulam ), 1 cup of milk
Update :
Rest day IF meal : After 17 hrs fasted phase at 12 : 30 PM consist of High Protein , Mid to high fat, less carbs in a cheap way lol
3 hard boiled eggs all consumed. half serving corned beef, 1 banana, almost 1 sandok serving ng rice.
Nutrition break down... saka na, di ko pa master parang si idol sevenstring sa journal nya.
*nagpabili na ko brocoli, lettuce at carrots* karirin na ito.. tapos libre daw ako ni ermats ng tuna meat na talaga hehe.
napano0d ko ung vid ^_^
ATG style ka rin pala!hheheh
tips "nsa sayo kung papakinggan mo Sir"
nga pala pag pababa ka na sa ATG mo isama mo ung ulo mo, look down 3 steps away from you "neutral position"
Legs ay Slow twitch muslce = matagal mapagod
try mong i-sacrifice muna ung bigat "bawasan"
tapos i-taas mo ung reps 12-15 ganun
tapos sa leg press e 20reps "75% of your strength"
nice form tho,
ATG!!!!!!!
Thats just below parallel, ang ass to grass mas mababa and not recommended for everyone. =D
Comments
Eto po yung video, sensya na nagkakamali.. uulitin ko na lang sa wednesday.. laking tulong ng kukuhaan sarili para ma improve
The strenght is already there.
Pag sumabay ka samin ni Red tulungan tayo pag check ng execution.
Baka makatulong, ito yung parallel squat.
Atg is of course lower than that.
Okay sir try ko.. hehe parang nasanay na kasi ako ( mahal kasi ng belt na bili ko dyan amp )
When I'm going up nasanay na ko na naka arch back and chest out at yun nga ung latest na feeling bending the bar on my shoulders... pero gonna deload and lower it down pa para ma assure na rin ako. Minsan may tama sa singit pero after the lift wala na.
Pressure is on my hams and glutes ang tama po.. Kasi takot din ako mayari ng knee injurie.
Core po, im using Stronglifts 5x5 by Mehdi.. Squats, deadlifts, benchpress, overhead press, barbell rows. Wla po muna pull up kasi wala syang program dun eh. And MWF sir. salitan si A and B routines.
Sige sir! thanks. gonna remove those little weights, magaan na sakin yung two plates or adjust ko pa ng pababa basta mamaster ko.. And will remove the belt as sir dalton posted above. Thanks!
Thanks sir! You guys really a big help correcting people!hehehe motivate + passion = awesomeness!On Wednesday Workout B :
Gonna take a vid on my Deadlift para maicorrect na rin.. hehehe..
Deload muna ako ng 180lbs or lower para maibaba ng tama.. Feeling ko kasi that time lowered na ang baba ko , pero dahil siguro sa belt kaya ganun. bukas try ko wala at ibaba.
Hindi kasi ako nagbebelt kaya hindi ko din po masabi kung sa belt nga,pero kung yun po ang pakiramdam niyo,e try niyo po muna wag magbelt.
Kung ATG gagawin mo sir, try niyo gawin na parang ipupush niyo yung floor gamit yung lower body kapag pa-ascend na kayo. ( pakicorrect na lang mga master kung mali yung advice ko )
Oks! Gawin natin yan tom! hehehe.. pero tamain ko muna si Parallel before going low!
Dami sir! Rakers kasi eh hehehe.. sa gym di ko pinakekelaman music dun since dami hiphopers at mga hosto hehehe..
Pero kung ako kung local, Franco, maryzark, Menaya, mayonnaise, lip service ganun..
Kung international kahit ano na lang hahaha...pero influence ko talaga incubus
Bakit pala sir?
oo nga po sir eh, kelangan ko pa babaan to hit parallel, deload ko muna at tanggalin yung belt minsan kasi sagabal talaga belt when lowering it down.. pagmasyado naman bukaka masakit na sa singit when lifting up.
Yup parallel, that's what I said
Squat
W.U 20 2x5
W.U 100 1x5
Workout weight : 180 lbs or 200 lbs if I can do the parallel or ATG squat proper form * gonna video it for well documentation purposes and correction * Deloaded from 205 lbs to 180lbs or lower.
Overhead
W.U 20 2x5
W.U 50 1x5
Workout weight 100 lbs 5x5
Deadlift
200 1 x 5 * adjust if can go higher to 210 each rep and gonna vid this again for the same purposes above.
As reading a lot on IF .. on training day high protein, mid to high carbs , low fat. so experiment on eating.. gonna do some breakdown pag naintindihan ko na maigi hehe...
Will update my meals after PWO.
ahh akala ko kasi sir nakikinig ka ng prog.. kasi dahil sa paradigm shift. haha anyway nvm paps!
goodluck sa mga goals!
Actually nakuha ko yung paradigm shift dun sa FF13 na game hehehe
Update :
Tried the ATG amps kinakapos ako hahaha super sakit sa hamstring at calves hahaha.. pero sulit...gonna upload soon yung video at yung fail na last set hehehe..
Sensya na sa quality at patawa yung last set.. kinapos e
HERERead the squat 101 again, and I found out my common mistake doing the squat..
One of the most important is breathing...
As the topic said, I need to breathe in and pushing my stomach out instead of chest.. Well, im doing the other way around that's why I am losing some strength pulling down and up.
Tried that part shadow on my room today and noticed a big difference between the two. The stomach out helps you with your full motion down and upward. Weenk... gonna try it again on friday.. woo never stop learning ika nga.
Wala akong nakitang ATG.
First part ng vid, some are almost parallel and some are not.
1:04.. hindi ka nagfail dahil kinapos ka. In my opinion yan ang correct depth for parallel, but you saw what happened at 1:07.
Pero at least mas better na kumpara nung una.
napano0d ko ung vid ^_^
ATG style ka rin pala!hheheh
tips "nsa sayo kung papakinggan mo Sir"
nga pala pag pababa ka na sa ATG mo isama mo ung ulo mo, look down 3 steps away from you "neutral position"
Legs ay Slow twitch muslce = matagal mapagod
try mong i-sacrifice muna ung bigat "bawasan"
tapos i-taas mo ung reps 12-15 ganun
tapos sa leg press e 20reps "75% of your strength"
nice form tho,
ATG!!!!!!!
No offense taken sir, any comment good or bad are all much appreciated. Kaya po ako nandito para baguhin ang mali. Lahat naman po eh dumaan sa pag eexperimento to avoid such injuries..
Again, the good thing about getting video on yourself is that you will know what went wrong. The breathing, the stance, the proper form, execution.
The breathing is the number 1 i did wrong, so basically I will inhale and hold in my air using my stomach out instead of using the chest and hold it till i release it slowly getting up. Secondly gonna try pushing my neck to the bar + 1 execution yun hehe..
Gonna do the hips first etc.
Thanks.
Sir, I am doing SL 5x5 so that's why it is only 5 reps
Yes, nabasa ko rin na i have to look down on atg, check gawin natin yan.
Deload will do to make it much better, will try to deload 10%.
Can't do leg press since I am doing compound exercises eh..
Im doing below parallel lang sometimes ATG, not at first nasa 180 na ata ako nun then need to deload to 150 again para makuha ang proper form kasi nung time na yun parang i cant hit parallel hehe. and yung napansin ko mejo nagoffbalance ka, yung width ng stance mo sir can you do wider pa? sakin kasi mas okay magATG ng wider stance pero sabi nga to each his own.
agree ako sa mga nakita ni sir allen at sir emon, parang yung unang rep lang ata yung ok,medyo baba mo pa sir ng konti at medyo nawawala din kayo sa balance sir...
Tama din kayo na icheck yung proper breathing kasi malaking din ito.
Try ko wider, naka shoulder level lang kasi. Pero nag shadow squat na ko kagabi with new knowledge vs my old. Laking difference. bukas rak natin yan ser at sana hindi magsawa tropa ko kuhaan ako hahaha..
My Post WO meal yesterday pala on 7pm , last meal :
4 hard boiled eggs ( 1 yolk consumed, 3 dispatched ) , 1 cup of brown rice, 2 banana, 2 tbsp peanut butter, 1 canned century tuna ( no choice wala ulam ), 1 cup of milk
Update :
Rest day IF meal : After 17 hrs fasted phase at 12 : 30 PM consist of High Protein , Mid to high fat, less carbs in a cheap way lol
3 hard boiled eggs all consumed. half serving corned beef, 1 banana, almost 1 sandok serving ng rice.
Nutrition break down... saka na, di ko pa master parang si idol sevenstring sa journal nya.
*nagpabili na ko brocoli, lettuce at carrots* karirin na ito.. tapos libre daw ako ni ermats ng tuna meat na talaga hehe.
Thats just below parallel, ang ass to grass mas mababa and not recommended for everyone. =D
*salamat mader, imba pagkakaluto ang sarap*