Dead Hang Pullups for grip development
Farmers Walk with the trap bar till grip gives out 3 rounds 225lbs
Weighted Planks 45+10lbs x 3 1 minute rounds
Deadlifts 135lbs
focusing on form, tightness, speed and explosiveness.
GHR
150lbs 3x 10
Round back GM's
100lbs 3x10
Clean heavy ( to me )singles working up to a PR
150 x 1 (NEW PR) yes! pretty happy about this.
Cleaning gives this super light headed feeling
I used to get from doing heavy squats when I was new.
feels fucking great. Although It isn't as fun if you want to jerk it right after cleaning it though. Scary and exciting
Clean and Jerk singles working up to a PR
145 x 1 (NEW PR)
Snatch, singles working up to a PR
110 x 1 (NEW PR)
Dunno if its all mental but I feel this creatine stuff actually works. More energi mas happi ang datingan. Kaso dumagdag timbang ko dahil sa water retention. Pero hindi ko ramdam.
Glute Ham Raise (GHR) is teh bomb! Grabe yan, wasak hamstring ko nung ginawa ko yan during Phase 2 of our S2B training. It's the toughest hamstring and glute exercise I have ever done.
Another challenging exercise I tried was the Dragon Flag. Works your core muscles in a different way. Tough shit.
Sobrang wasaq na wasak nga ako sa GHR's! Grabe! easily one of the most crushing exercise I've ever done. Hirap rin ng Dragon Flag! Bruce Lee-esque. Can't do it properly yet.
Thanks Riddler!
Hope I can get to near-elite level strength after 5 years of consistent training.
I'm obsessed!
OCT 26 Eclipse
OCT 27
Teamsports
sira lat pulls ng gym bakal ko, langya. badtrip.
Kroc Rows
warm ups
+
to failure with 90lbs dumbells x 18
DL
300x5x5
345x1
Bench
145x5
145x5
150x3
150x3
PC & J
110 x 11 (failure) was shooting for 30 reps for time ( a lesser version of the GRACE WOD xfit shite)
clean practice
snatch practice
#swolfie kahit wala namang muscle mass.
Asar ako sa sarili ko, hindi ko naisip na ifafabricate ko ng gantong paraan yung mga malalaki ng t-shirt sakin for gym shirts. Ngayon naiintindihan ko na yung mga naka gantong shirts sa gym.. Hahaha!
Weighing in at 209lbs.
:sport:
Hopefully, you get something from it. Good luck!One more thing, if you want to really nail and fix your form on your lifts, here's a good resource which discusses mobility in details. I've been following KStar's work since I started lifting and it definitely helped me out overcome some of my mobility issues.
Start from episode 1 and work yourself up to the latest. Some episodes are paid, but most of the essentials are free. I'm doing at least one of the prescribed mobility drill daily.
Ang galing! read through the article sir Riddler. Panalo. I'm looking into the mobility wods at the moment. Iisa isahin ko siya for sure. Galing. Thank you so much!
@chef masala, malamang sa eclipse yan noh? kasi nabasa ko na good assistance exercise para mag-gain sa squat at DL kaya naging interested ako at hinala ko na meron sa eclipse. wala kasi kaming GHR Chair sa mga GG branches na pinupuntahan ko.
bro yung nakiktia kong pwedeng pang GHR samin yung sa romanian Chair lang na standard ata, yung ginagamit sa back extensions.
Pwede ba gawin yung GHR sa decline bench?
sir, sa back extension chair na 45 degrees ko ginagawa sa GG Intercon at GG Waltermart pero hindi kasing intense ng nababasa ko about GHR - kaya ko ng 2x8-9x5lbs. pero may burn naman sa hams. sinubukan ko sa declined bench, hindi ko nagawa parang ang hirap i-setup ng katawan at ang awkward. hindi ko na uli sinubukan.
Ako sa lat pulldown ko ginagawa. Basta pwede mo ipitin calves mo o kaya padaganan mo sa kasama mo yung calves mo.
sir, sinubukan ko sa lat pulldown dahil nakita ko na pinagawa nung fitness manager ng New Manila sa isang member. pero ang hirap sa akin, masyado maiksi yung space kaya hindi ko malock ang legs ko at masyadong mababa for a good ROM. iba talaga advantage ng may training partner, at siempre, personal trainer.
Yung sinabi ninyo na body weight exercise ang GHR's e ginoogle ko. Hindi pala yun ang ginagawa ko. At I've been doing it wrong each time. Hamstring Curls pala yun puta. Weaksauce. Tatry ko mag tutoong GHR next workout session ang layo ng pinagkaiba hahahahahahaha.
Try mo yung GHR and let me know what your think. Try to bend from your knees and keep the upper body down to the hips aligned. Kung medyo di mo pa kaya ng walang assistance in bringing yourself up, puwede mo i-push ng kaunti yung sarili mo para magka-buwelo on your way up.
Take care of your lower back. Medyo delikado kasi yang GHR if you have issues with your lumbar spine.
Hahahaha ang tanga nga sir e! Will try it for sure. This time the right way Lagi nila kasing sinasabi na great assistance work to squatting and DL's yun kaya gusto ko talaga i exploit.
Had a nice group workout with my friends today there were 5 of us just squatting, snatching and jerking and DL'ing away. Great fun.
Still can't keep my head neck relaxed during heavy pulls. I got to keep them neutral during 5RM sets but just not when trying to max out on deadlifts
form is better now, just needs a little more work on breathing, fill your stomach (take note stomach not chest nor lungs) w/ lots of air when you are really gonna pull medyo after nun malalim mong hinga eh nagattempt ka muna bumaba bago ka tuluyang humatak .
And a couple of techniques you can use, keep the bar as close as possible sa body mo (to be exact your shins and quads) kung kailangan mo pasayarin ung bar in order to get better stability and leverage be it, and para maiwasan modin mag lean forward. it's normal na magasgas shins mo while deadlifting. 2nd try closing your shoulder blades little by little after the bar gets off the ground that should tighten your upper back (particulary traps and lats) for better stability and lockout.
Salamat ng marami sa advice sir DS! Ano opinion mo on belts and grip wrapping up? To belt or not to belt? Binili ako ni ermats ng legit na weightlifting belt at grip straps. Hindi ko alam kung gagamitin ko ba for teh gainz.
Salamat ng marami sa advice sir DS! Ano opinion mo on belts and grip wrapping up? To belt or not to belt? Binili ako ni ermats ng legit na weightlifting belt at grip straps. Hindi ko alam kung gagamitin ko ba for teh gainz.
if you're training using around 70-90% of your training 1RM and for reps my take is NO, why? because you'll need to train your core and make sure your body gets used to it when moving heavy loads. if your testing your max and doing heavy singles I see no harm using the belt you're simply testing after all.
as for straps i dont use them for DL's, I'll use them probably w/ Shrugs, Chins/pullups, maybe on lat pulldowns but usually only on the instances that my forearms are already fried/tired from my previous sets/routines but would still want to maximize the load that I can move.
Nice article and can relate very much as I had the same epiphany a year and a half ago I used to pull 315 for reps easy w/ belt but when I took off the belt damn i'm like a newly born horse shaking on my 2nd rep for DLs at 215. Not to brag, nowadays chicken lang ang 1 sako ng bigas (50 Kgs in weight) and walk it up on 20-step stairs in my apartment and no worries w/ my back.
Tried pulling with a belt today. Hindi ko gets kung pano gamitin sa deadlifts at nahirapan lang ako.
Sa squatting malaking tulong pero sobrang laking tulong so I scrapped it (Able to get 250x5 very easily with no stopping, I should've been killed enough to rest-pause 5 sec each rep dapat).
Lifting beltless from now on for sure at least na gets ko yung use niya. Might try using belts if ever andun na ako sa strength level strong enough to compete in PL (farcry! haha) ..
Na overlook ko ata role ng great nights sleep sa strength levels.
Naka tulog lang ako ng 15 hours pinatay ko na yung bakal sa gym haha. Saya.
Nov, 1 2013
Intense Gym LPC
BW: 93kg
CDL's:
Di ko gets pero nanghihina ako sa DL's kanina di ko maangat 315lbs. Didn't finish the sets prescribed.
Cleans
NEW PR: 165 x 1 (w/ wrist wraps)
Clean and Jerk
NEW PR: 160 x 1 (w/ wrist wraps)
Front Squat
NEW PR: 225 x 1(w/ wrist wraps + belt)
probably couldn't do 180x 1 front squats without the belt. Crazy.
Back Squats
250 x 5 reps x 2 sets (still folding over under fatigue, badtrip. I need to get a stronger back)
225 x 5 reps x 3 sets
Cleans singles 160lbs
Clean and Jerk singles 147lbs.
Sumakit elbows ko. Tanginang joints yan.
Nakakawalang gana magbuhat rito kahit sobrang ganda ng gym at ang encouraging ng may ari (rubber mats, oly bars, rubber plates, well maintained equipments, sarap ng row/lat pull machine nila. warehouse box type)
Raming mga nagbubuhat na hindi naliligo. Walang ventilation masyado yung gym amoy BO ng sobra. Feeling ko kung amoy lavander o mint yung gym e makaka PR ako twice in a row sa cleans instead na ma engulf ng kabahuan.
Kala ko baboy na ako sa hygiene e hindi pala.
Rami ring mga higante na nagbubuhat at tatanungin sila ng mga tropa kung ano buhat nila sabay LEGS daw. Pero mag squasquat ng quarter ROM sa Smith Machine ng napaka gaan o yung isa na sa squat rack 40kg tapos sobrang kulit ng depth. twice ng laki sakin at lagpas 6ft pa ata. Nakikisingit sa barbell ko tapos ang yabang ng dating.
Sobrang loko mag stiff legged deadlift buti nalang magaan. Langhiyang yan. Hutaenang yan. Hindi ko alam kung pano sila nag ka results kasi ang laki nila.
I guess hardwork always trumps everything else kahit mali basta consistent yields results..
Comments
BW: 95kg
Eclipse Gym
Dead Hang Pullups for grip development
Farmers Walk with the trap bar till grip gives out 3 rounds 225lbs
Weighted Planks 45+10lbs x 3 1 minute rounds
Deadlifts 135lbs
focusing on form, tightness, speed and explosiveness.
GHR
150lbs 3x 10
Round back GM's
100lbs 3x10
Clean heavy ( to me )singles working up to a PR
150 x 1 (NEW PR) yes! pretty happy about this.
Cleaning gives this super light headed feeling
I used to get from doing heavy squats when I was new.
feels fucking great. Although It isn't as fun if you want to jerk it right after cleaning it though. Scary and exciting
Clean and Jerk singles working up to a PR
145 x 1 (NEW PR)
Snatch, singles working up to a PR
110 x 1 (NEW PR)
Dunno if its all mental but I feel this creatine stuff actually works. More energi mas happi ang datingan. Kaso dumagdag timbang ko dahil sa water retention. Pero hindi ko ramdam.
Another challenging exercise I tried was the Dragon Flag. Works your core muscles in a different way. Tough shit.
Anyway, lakas mo na bro! Keep it up!
Thanks Riddler!
Hope I can get to near-elite level strength after 5 years of consistent training.
I'm obsessed!
OCT 26 Eclipse
OCT 27
Teamsports
sira lat pulls ng gym bakal ko, langya. badtrip.
Kroc Rows
warm ups
+
to failure with 90lbs dumbells x 18
DL
300x5x5
345x1
Bench
145x5
145x5
150x3
150x3
PC & J
110 x 11 (failure) was shooting for 30 reps for time ( a lesser version of the GRACE WOD xfit shite)
clean practice
snatch practice
#swolfie kahit wala namang muscle mass.
Asar ako sa sarili ko, hindi ko naisip na ifafabricate ko ng gantong paraan yung mga malalaki ng t-shirt sakin for gym shirts. Ngayon naiintindihan ko na yung mga naka gantong shirts sa gym.. Hahaha!
Weighing in at 209lbs.
:sport:
Anyway, I would like to share to you one of our lesson in S2B which I think would be valuable to your ongoing journey and goal.
http://pinoybodybuilding.com/Thread-From-Scrawny-to-Brawny?pid=97477#pid97477
Hopefully, you get something from it. Good luck!One more thing, if you want to really nail and fix your form on your lifts, here's a good resource which discusses mobility in details. I've been following KStar's work since I started lifting and it definitely helped me out overcome some of my mobility issues.
http://www.mobilitywod.com/episodes/page/6/
Start from episode 1 and work yourself up to the latest. Some episodes are paid, but most of the essentials are free. I'm doing at least one of the prescribed mobility drill daily.
Pwede ba gawin yung GHR sa decline bench?
sir, sa back extension chair na 45 degrees ko ginagawa sa GG Intercon at GG Waltermart pero hindi kasing intense ng nababasa ko about GHR - kaya ko ng 2x8-9x5lbs. pero may burn naman sa hams. sinubukan ko sa declined bench, hindi ko nagawa parang ang hirap i-setup ng katawan at ang awkward. hindi ko na uli sinubukan.
sir, sinubukan ko sa lat pulldown dahil nakita ko na pinagawa nung fitness manager ng New Manila sa isang member. pero ang hirap sa akin, masyado maiksi yung space kaya hindi ko malock ang legs ko at masyadong mababa for a good ROM. iba talaga advantage ng may training partner, at siempre, personal trainer.
Yung sinabi ninyo na body weight exercise ang GHR's e ginoogle ko. Hindi pala yun ang ginagawa ko. At I've been doing it wrong each time. Hamstring Curls pala yun puta. Weaksauce. Tatry ko mag tutoong GHR next workout session ang layo ng pinagkaiba hahahahahahaha.
:duh:
hamstring curls ampucha.
Try mo yung GHR and let me know what your think. Try to bend from your knees and keep the upper body down to the hips aligned. Kung medyo di mo pa kaya ng walang assistance in bringing yourself up, puwede mo i-push ng kaunti yung sarili mo para magka-buwelo on your way up.
Take care of your lower back. Medyo delikado kasi yang GHR if you have issues with your lumbar spine.
Had a nice group workout with my friends today there were 5 of us just squatting, snatching and jerking and DL'ing away. Great fun.
Still can't keep my head neck relaxed during heavy pulls. I got to keep them neutral during 5RM sets but just not when trying to max out on deadlifts
https://www.facebook.com/photo.php?v=682066465139289
And a couple of techniques you can use, keep the bar as close as possible sa body mo (to be exact your shins and quads) kung kailangan mo pasayarin ung bar in order to get better stability and leverage be it, and para maiwasan modin mag lean forward. it's normal na magasgas shins mo while deadlifting. 2nd try closing your shoulder blades little by little after the bar gets off the ground that should tighten your upper back (particulary traps and lats) for better stability and lockout.
if you're training using around 70-90% of your training 1RM and for reps my take is NO, why? because you'll need to train your core and make sure your body gets used to it when moving heavy loads. if your testing your max and doing heavy singles I see no harm using the belt you're simply testing after all.
as for straps i dont use them for DL's, I'll use them probably w/ Shrugs, Chins/pullups, maybe on lat pulldowns but usually only on the instances that my forearms are already fried/tired from my previous sets/routines but would still want to maximize the load that I can move.
That is just me.
Going Beltless
Nice article and can relate very much as I had the same epiphany a year and a half ago I used to pull 315 for reps easy w/ belt but when I took off the belt damn i'm like a newly born horse shaking on my 2nd rep for DLs at 215. Not to brag, nowadays chicken lang ang 1 sako ng bigas (50 Kgs in weight) and walk it up on 20-step stairs in my apartment and no worries w/ my back.
Tried pulling with a belt today. Hindi ko gets kung pano gamitin sa deadlifts at nahirapan lang ako.
Sa squatting malaking tulong pero sobrang laking tulong so I scrapped it (Able to get 250x5 very easily with no stopping, I should've been killed enough to rest-pause 5 sec each rep dapat).
Lifting beltless from now on for sure at least na gets ko yung use niya. Might try using belts if ever andun na ako sa strength level strong enough to compete in PL (farcry! haha) ..
Na overlook ko ata role ng great nights sleep sa strength levels.
Naka tulog lang ako ng 15 hours pinatay ko na yung bakal sa gym haha. Saya.
Nov, 1 2013
Intense Gym LPC
BW: 93kg
CDL's:
Di ko gets pero nanghihina ako sa DL's kanina di ko maangat 315lbs. Didn't finish the sets prescribed.
Cleans
NEW PR: 165 x 1 (w/ wrist wraps)
Clean and Jerk
NEW PR: 160 x 1 (w/ wrist wraps)
Front Squat
NEW PR: 225 x 1(w/ wrist wraps + belt)
probably couldn't do 180x 1 front squats without the belt. Crazy.
Intense Gym
no wraps/belt today.
Overhead Squats
110 x 5 reps x 3 sets
NEW PR.
Front Squats
175 x 5 reps x 3 sets
NEW PR.
Back Squats
250 x 5 reps x 2 sets (still folding over under fatigue, badtrip. I need to get a stronger back)
225 x 5 reps x 3 sets
Cleans singles 160lbs
Clean and Jerk singles 147lbs.
Sumakit elbows ko. Tanginang joints yan.
Nakakawalang gana magbuhat rito kahit sobrang ganda ng gym at ang encouraging ng may ari (rubber mats, oly bars, rubber plates, well maintained equipments, sarap ng row/lat pull machine nila. warehouse box type)
Raming mga nagbubuhat na hindi naliligo. Walang ventilation masyado yung gym amoy BO ng sobra. Feeling ko kung amoy lavander o mint yung gym e makaka PR ako twice in a row sa cleans instead na ma engulf ng kabahuan.
Kala ko baboy na ako sa hygiene e hindi pala.
Rami ring mga higante na nagbubuhat at tatanungin sila ng mga tropa kung ano buhat nila sabay LEGS daw. Pero mag squasquat ng quarter ROM sa Smith Machine ng napaka gaan o yung isa na sa squat rack 40kg tapos sobrang kulit ng depth. twice ng laki sakin at lagpas 6ft pa ata. Nakikisingit sa barbell ko tapos ang yabang ng dating.
Sobrang loko mag stiff legged deadlift buti nalang magaan. Langhiyang yan. Hutaenang yan. Hindi ko alam kung pano sila nag ka results kasi ang laki nila.
I guess hardwork always trumps everything else kahit mali basta consistent yields results..
/rant.
-MM out.
Eclipse Gym
Deadlift
135 x 2
225 x 2
315 x 5
335 x 2
355 x 2
375 x 1
x 1
405 x 1 - miss. (I'll get you next month!!!)
C & J's
160 singles
OHP
105 x 5 x 1
Back Squat
225 x 5 x 2
Front Squat
175 x 5 x 2
Magkano tong ganitong belt?