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  • doyouevendoyoueven Posts: 129
    Max Effort Upper Body

    paused bench
    230x2,1,1,1

    press
    130x3x5

    back
    biceps
    triceps
    delts
    traps


    backload: 200g carbs
  • doyouevendoyoueven Posts: 129
    ME Lower

    squats
    375x2,1,1,1 this was my meet max

    sumo deads
    325x1x10

    back 8x6
    abs 10x10
    quads
    hams
    glutes


    backlol: zero
  • CoreCore Posts: 2,509
    That's 28kg close to x3 bodyweight poundage for a 66kg lifter. 375lbs = 170kg
    What's current weight BTW?
  • doyouevendoyoueven Posts: 129
    woke up 68kgs that day, but usually walk around 67kg
  • doyouevendoyoueven Posts: 129
    Volume Upper Body

    paused bench
    217.5x3x5

    oly press
    150x1x5

    back6x10
    bicepsx50
    tricepsx50
    deltsx50


    backload: 225g carbs
  • mike_jyzzmike_jyzz Posts: 100
    i wanna improve my OHP and Squats bro. BP: 270 max DL: 360 max. sa squats 220 lang kaya ko eh sa overhead magaan lang din.
  • Mighty_OakMighty_Oak Posts: 3,940
    ^You have to somewhat overhaul your program if you're serious on getting stronger on those lifts but I don't know if you'd like it since I believe you're into aesthetics.
  • mike_jyzzmike_jyzz Posts: 100
    ^ If you look good and you lift like a girl it still doesnt count haha. Bring it on bro! Kaya ko naman baguhin program ko. What must I do master?
  • Mighty_OakMighty_Oak Posts: 3,940
    Master bates? haha

    What's your current programming ba bro? Ibang iba kasi ang strength training sa BB routines. Parang si do you even we have somewhat the same programming. Work on the main compound lift first then assistance exercises afterwards to strengthen the weak links.

    So ano ba current program mo sa Squats Bro? and ilan na 1RM mo sa OHP? Mas maganda siguro dun tayo sa journal mo haha
  • mike_jyzzmike_jyzz Posts: 100
    Mighty_Oak wrote:
    Master bates? haha

    What's your current programming ba bro? Ibang iba kasi ang strength training sa BB routines. Parang si do you even we have somewhat the same programming. Work on the main compound lift first then assistance exercises afterwards to strengthen the weak links.

    So ano ba current program mo sa Squats Bro? and ilan na 1RM mo sa OHP? Mas maganda siguro dun tayo sa journal mo haha

    hahaha gagawa palang ako bro. Currently cutting program kasi ako eh so usually high reps lesser weights pero puro isolation workouts. Then i changed it into heavy pero semi high reps parin.

    Squats i go for 12, 10,10,8,8. I have reached heavier than 220 lbs pero gusto ko kasi sagad as in maganda yung execution eh hindi ung kalahati lang. Pinaka mabigat ko is 160x 4 sa OHP.
  • Mighty_OakMighty_Oak Posts: 3,940
    You have to lower the reps since strength training is in the 1-6 rep range. Also since cutting ka mukhang mahirapan ka mag focus sa strength since naka deficit ka so always on recovery mode.

    Ok naman pala OHP mo free weights ba yan o sa Smith?
  • jopetotjopetot Posts: 183
    mike_jyzz wrote:
    hahaha gagawa palang ako bro. Currently cutting program kasi ako eh so usually high reps lesser weights pero puro isolation workouts. Then i changed it into heavy pero semi high reps parin.

    Squats i go for 12, 10,10,8,8. I have reached heavier than 220 lbs pero gusto ko kasi sagad as in maganda yung execution eh hindi ung kalahati lang. Pinaka mabigat ko is 160x 4 sa OHP.

    Bro, nice number sa OHP mo ah. 100 lbs OHP ko.
  • mike_jyzzmike_jyzz Posts: 100
    Mighty_Oak wrote:
    You have to lower the reps since strength training is in the 1-6 rep range. Also since cutting ka mukhang mahirapan ka mag focus sa strength since naka deficit ka so always on recovery mode.

    Ok naman pala OHP mo free weights ba yan o sa Smith?

    Yup naka deficit kaya Im thinking about stopping the cutting. Hirap mag heavy nga eh noh haha. I recently gain back my usually lifts going for 80x80 db shoulder press.

    Free weights sir. Pero timing din sya eh. Depends sa tulog and kasama ko. Haha. If malakas kasama ko ginaganahan ako sobra eh.@sir Mighty Oak....balita ko ikaw daw pinaka malakas sa lahat dito sa PBB eh. haha. Bigyan moko ng lakas mo kaht 30% lang dagdag lang sa lakas ko! hehehe
  • Mighty_OakMighty_Oak Posts: 3,940
    Oo ako pinaka malakas dito... Malakas Mang Asar at Malakas Lumamon!!!

    Malayo pa mga numbers ko bro sa gusto ko ma achieve. Si doyoueven is pretty strong for his BW gusto ko yan makasabay bumuhat para naman mas ma motivate ako lalo.

    Na hijack na natin journal nya! Pasensya na bro!
  • mike_jyzzmike_jyzz Posts: 100
    yup he is nga i saw his stats eh and considering his BW and his age malakas nga. Mirin! Sabay tayo minsan idol.
  • Mighty_OakMighty_Oak Posts: 3,940
    Oo may GWO na yata na naka set sa May 11 kita kits tayo dun! Tamng tama nandito din sa Pinas si Sir bardagul na meet ko kanina ang laki parang wrestler! haha
  • doyouevendoyoueven Posts: 129
    @mike_jyzz pwede pagsabayin "strength" training saka hypertrophy

    hindi niyo lang alam, closet bodybuilder din ako hahaha... I suggest manuod kayo mga fitness channel sa youtube, nine (possibly even ten) times out of 10 lahat ng mga 'natty' na gayot ay malalakas! and one common trend I see out of their training is that they lift heavy ass compound free weight!

    suggested youtube channels ko on the top of my head: layne norton, 3dmj, matt ogus, ben pakulski, and of course CT MOTHAFUCKING FLETCHER....


    Okay lang, hijack lang ng hijack! haha
  • jopetotjopetot Posts: 183
    doyoueven wrote:
    @mike_jyzz pwede pagsabayin "strength" training saka hypertrophy

    PHAT. I heard a lot of good things about PHAT by norton. =) I will try this someday.
  • Mighty_OakMighty_Oak Posts: 3,940
    doyoueven wrote:
    @mike_jyzz pwede pagsabayin "strength" training saka hypertrophy

    hindi niyo lang alam, closet bodybuilder din ako hahaha... I suggest manuod kayo mga fitness channel sa youtube, nine (possibly even ten) times out of 10 lahat ng mga 'natty' na gayot ay malalakas! and one common trend I see out of their training is that they lift heavy ass compound free weight!

    suggested youtube channels ko on the top of my head: layne norton, 3dmj, matt ogus, ben pakulski, and of course CT MOTHAFUCKING FLETCHER....


    Okay lang, hijack lang ng hijack! haha

    There is a way pero not to the point na sabay ang progress mo sa dalawa. Something's gota give sabi nga. My hypertrophy training usually falls during my DE days.

    Agree on lifting heavy on them compounds and high fuckin' five on CT "it's still yo' Mothafuckin' set" Fletcher! haha


    *Pansinin nyo naman yung epal ng epal sa usapan ng di masyadong nagmumukhang tanga.
  • jopetotjopetot Posts: 183
    ako ba sinasabi mo Sir? =)
  • JettieJettie Posts: 3,763
    Mighty_Oak wrote:
    Oo may GWO na yata na naka set sa May 11 kita kits tayo dun! Tamng tama nandito din sa Pinas si Sir bardagul na meet ko kanina ang laki parang wrestler! haha

    saan sir?
  • Mighty_OakMighty_Oak Posts: 3,940
    Dun sa GWO page sabi ni Sir Braso May 11 napag usapan nila.
  • JettieJettie Posts: 3,763
    yown! sama me!
  • doyouevendoyoueven Posts: 129
    Volume Lower Body

    squats
    325x4x4

    sumo deads
    380x1x4

    cable rows 6x5
    *skipped abs


    backlol: zero
  • XbrainXgainXbrainXgain Posts: 818
    Bro doyoueven question lang. Yung backload mo ba ng carbs ay isang meal lang o tao ka rin katulad namin? :D
  • doyouevendoyoueven Posts: 129
    For carbs (starches/sugars/the fun stuff) I only take them twice a week postWO at night split however I like usually a 4hr window because I like to sleep early. The amounts are usually 300-450g, sometimes more depending on how skinny I look.

    The other 5 days, only trace carbs from veggies keeping it under 30grams but never really getting in more than 20. I have some fiber too but they don't count on the carb amount. Other meals before I train are protein and fat only, with the veggies of course.
  • Mighty_OakMighty_Oak Posts: 3,940
    What is that oly lift/press that you do after bench press? OHP?
  • doyouevendoyoueven Posts: 129
    Press technique from old time lifters who start the lift with a layback

    vnd.youtube:3nJrYPVJ88M?vndapp=youtube_mobile&vndclient=mv-google&vndel=watch
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Broken link
  • doyouevendoyoueven Posts: 129
    Mighty_Oak wrote:
    ^Broken link

    Oops

    m.youtube.com/watch?hl=en&gl=PH&client=mv-google&v=6JmCOjnsKi4
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