or kung may power cage kayo sa gym you can set up the safety pins 2-3 inches above your chest, then patong mo lang yung bar dun. press, rest, press, rest lang. Chest supported pushups ok din, almost same lang din sya sa above mentioned exercises magkakaiba iba lang sa variables involved. ganito gingawa ko for my shoulder rehab. pwede mo ito isama sa assitance work kaso sa mga susunod na cycle na siguro. madami pa pwede gawin, isa isa lang muna
bro, nagloloko PM ko, hindi kita mareplyan. magbubura muna ako.
Dito na lang ako sasagot.
Concentrate ka muna sa upperbody strength. Wala ka masyado magiging problema sa lowerbody. One of the reasons also why you have strong squat and deadlift numbers is because of all those years walking as a heavyweight (siguro ang laki ng calves mo?). whole body coordination na lang kelangan improve para consistent yung form mo. As for your splits, continue mo lang yung sa squat and DL days, just dont overdo it. mapapasarap talaga minsan ang buhat lalo na pag PR lagi kaso be mindful of your energy management. If you give too much emphasis on your strong points every week, you wont have much gas for the OTHER important things. Lalo na sa goal mo na STRENGTH, there are times when you are 1 rep short of breaking a PR at malaking factor dito ang energy management. kung gusto mo lumakas, dont hit the wall hard all the time, minsan you need to step back further para kumuha ng malakas na bwelo para basagin yung wall. Cycle everything, example:
week 1 and 3:
Squat= 90%
DL=60%
BP=90%
OHP=60%
week 2 and 4:
Squat= 60%
DL=80%
BP=60%
OHP=90%
Basta UPPERBODY focus for now, iwan na iwan e. try mo muna yung template. pwede din yun sa OHP mo. try mo ito for arms:
BW pullups (partial reps) superset with DB curls
BW dips superset with tricep/rope pressdown
@core, kung may PL meet man akong maging aware of sasali talaga ako. Not in any efforts to win or be competitive pero just to learn more about the sport, training, etc.
Salamat boss vinch ang galing hahahaha. Everything you said makes sense. Tama nga yun kaya rin nahuli upper body strength ko kasi everyday nung nag whowhole body w/o ako. Squats and Deadlifts inuuna ko, pagdating sa bench press at OHP wala ng energy. Na carry over yung ganung klasing work ethic pagdating nung naka splits na ako minsan hindi ko binibigyan importansiya yung Upper Body Lifts parang going through the motion lang kasi pagod ako from heavysquats/dl's the day before.
Totoo! Ang laki nga ng calves ko yun yung pinaka muscular part ng katawan ko haha(inb4 pics or it didn't happen haha).
Salamat Riddler Nag flofloor press ako sa barbell ko sa bahay kaso sobrang hirap na hirap ngalang ako iset up. Try ko sa gym rin kaso mejo ma fafarout sakin yung mga patrons dun haha.
Salamat ng marami sa advice guys. Will start the Badass Bench Press Training on Fri or Sat.
Na skip ko Squat day ko ngayon kasi tinulog ko buong araw dahil Doms na doms arms ko ngayon ko lang na experience yung gantong sakit haha. Gawin ko yang partial reps sa pull ups/curls dips/pushdowns
@core, kung may PL meet man akong maging aware of sasali talaga ako. Not in any efforts to win or be competitive pero just to learn more about the sport, training, etc.
Novice, Class B, Interschool (high school & college), Special Athletes, and Luzon Championships in late Jan 2014 < Nakita ko lang sa PAP FBpage. Ngayon ko lang nabasa...
Kasi puro pictures ng mga awzum gainzzz yung asa right side na updates ng mga journals ninyo, ako naman hindi nagbabago fisik ko for the better kamay ko lang nagkaka armour kaya yun pinost ko hahaha!
set 1 50% 85lbs x 15
set 2 60% 100lbs x 12
set 3 70% 120lbs x 12
set 4 50% 85lbs x 16
set 5 60% 100lbs x 10
set 6 70% 120lbs x 10
As each set passes the bar moves slower and slower taunting me to get it up to
lockout and as expected the grind on the way up is getting harder and harder.
Soon after the 4th set 100lbs feels like a 150.
As fatigue sets in and sweat drips down, I perspire freely.
Being as I'm not really accustomed to volume work It tire's the hell out of me.
Challenging. But like every budding warrior of the steel masses before me has done: Challenge accepted.
Heavy DB Press
set 1 65's x 5
It was very hard to balance and unilateral strength would be a determining factor whether you win or lose to the iron like Badass Vinch said it would be.
Felt like dying around the 4th rep but soldiered on.
set 2 65's x 3
I lost balance at pressing the 4th rep and the dumbbell came plummeting down rapidly with the force of an angry mob missing my shoulder by half an inch.
"Close call phaggot" I thought to myself as goosebumps took over and the hair behind my neck stood up from the adrenaline surge the lost bout with the menacing steel induced.
set 3 55's x 6
After that horrific ordeal I decided to decrease the weight hoping to get more volume in. buried this one nicely could've gone for 2 more but decided to finish the set short since today would be just coping a feel for the new approach to Press training.
Auxiliary Lifts:
Supersets:
Floor Press 135lbs x 3 x 5
w/
Tricep Pushdowns 70 x 3 x 12
BB Rows 135lbs x 5 x 5 (Felt I could've gotten more reps on each set with this but the bent over stance was too uncomfortable for me. Pussy.)
DB Bicep Curls 30's x 5 x 8 (Fuark. Loving the bicep pump mang. Crazy Alpha stuff.)
Lat Pulls
135 x 3 x 8 (This gym has some heavy feeling Lat Pulls.)
Some Light Squats and DL's after just so I will always have my form down and tigghhhtt..
DL's 95 x 2 x 5
Squats 95 x 2 x 5
Boss Vinch!! Thanks sa progreeeeym. Will run it for sure/10/10/10 /
When will I know pag malapit na ako sa failure and when to stop? (inb4 n000b question)
Hindi ko alam tumigil lang ako nung malapit na ako mamatay hahaha.
before ka mangalay sa triceps and front delts. pwede pa siguro 1-2 reps more pag nakaramdam ka ng konting lactic acid buld up pero hangang dun na lang. Avoid the pump, you dont need that. EXPLODE LAGI
Gets ko Boss Vinch! salamat! So hindi ko pala talaga papagurin sarili ko ng bongang bonga. Talagang phokuz lang sa extreme explosib mega pawir! GETS finally haha.
@Yatez
Will keep in mind next time! Thanks brah. Hirap mag DB press. Maling mali ako on thinking DB's are not-important.
captain MM, ang ibig ba sabihin nung binigay ayo ni sir vinch na;
"week 1 and 3:
Squat= 90%
DL=60%
BP=90%
OHP=60%
week 2 and 4:
Squat= 60%
DL=80%
BP=60%
OHP=90%
... eh halimbawa this whole week puro heavy ka then sa next week medyo light then sa 3rd week add na ng bagong bigat?salamat at sorry sa singit ko dito hihihih
^ sample lang yun bro. what i mean is kung gusto mo magimprove sa strength, kelangan mo i-manage yung energy mo for the week. if you go heavy on squats for example take it easy on DL's naman. It's cool to go hard all the time pero iba ang goal ni MM. what matters is his stats on a given period. you can make PR's on all big lifts every week then end up losing your strength towards the end of your goal date. ok, PR is a PR pero past is past din. there is no GAINS in the past, you need to keep it or else its not a GAIN.
Mas maganda din kada araw na target mo mag PR mag vid ka, para hindi ka din ma "Vid or it didn't happen"
lol
But seriously siyempre bukod sa form check e at least may solid view ka pa din nung nagawa mo yun.
Specially kung hindi mo na mamaintain yun.
Kasi kung past is past na nga tapos wala ka pa mabalik balikang video di ba, hehe
I can see it happening to me kaso hindi ko lang na tatake into account yung energy management. Ang naiisip ko lang e, AY HINDI KO LANG ARAW to ngayon and so on, sabay yun pala pahina na ako ng pahina..
Tulad kanina hindi ko ma squat ng maayos yung 225 felt heavy as fuck. Parang yung ginagawa rin ng mga PL'ers on trying to peak for a meet. Hindi naman nila na kekeep yung ganung klaseng levels of strength all year round. Iba yung training weight nila sa PL meet weight etc.
Ina asthma ako sa weather. Might take the week of depending on how I feel tomorrow when I wake up. Walang christmas na hindi ako may sakit. Thought that with the weight loss maiiwasan ko na yung asthma hahahaha. Nope. Not happening.
naisip ko nga yang video video na yan ! hahaha mag pag post ako ng pr ko bago matapos ang january 2014 lalagyan ko talaga lahat ng video para di masabihan ng pamosong linyang " Video or it didn't happen" lol
@ Capt. MM
oo bga, naliwanagan ako sa sinabi nya sayo iba kasi intindi ko hihihi
@ core
regarding macros/micros di ko po alam yan eh. ang diet/meal plan ko lang na ginagawa ko eh kain ng kain pag gutom at ang kinakain ko yung mga more on protein, carbs at fats + anung maisipan ko. di ko muna iniintindi abs sa ngayon (sa february na lang) sa ngayon need ko more strength at sa sleep naman, 7-8 hours minsan lang talaga olats hehehe
@ sir vinch
salamat ng marami sa paliwanag at pasensya na matanong ako (buhat lang kasi alam ko) hihihi
5-in-1 PL (Interschool, Novice, Class B, Special, Luzon) – Feb 8-9 Dewfoam BP - Feb 22-23
Asian PL – May 1-6 (QC, Philippines)
Philippine National Games (raw PL) - last week of May to possibly early June
National Open &Age group PL - July 26-27 Dewfoam Mindanao PL – Sept 30 World Jr PL – Sep 1-7 (Oroshaza, Hungary) Dewfoam Visayas PL - Nov 8-10
Oceania & Asian Classic PL – sometime in Dec
AWIIIIIIIIIIIIIIIIIIIIIIII!!!! Na excite ako gumaling. Game game game!
Sana talaga matangal na tong asthma attacks ko para makabalik na sa pagbubuhat.
Hirap mag valsalva pag may hika hahaha.
Also updates:
220lbs na ako.
Waist line still 36".
Nawala na yung abs.
Looking beefy with a shirt on.
Raming comment sa women friends na HANGH LAKE LAKEH Ko na daw.
Hahaha. Farout nakakailang.
Ito ang sakin, I quit work. I have new work now. I run a small kitchen sa executive lounge ng Holiday Inn tuwing breakfast service. Tagal ko nang hindi nag bubuhat. Mga 4months na. Still eating consciously na as much as possible hindi lumagpas.
From 280 to 190(strongest) to 205 andito ako sa gitna ngayon at 220lbs.
Kagahapon nakapag buhat.
My lifts are still so-so same more or less. Not fretting about strength or weight at the moment. TBH gusto ko lang talaga makabalik sa pagbubuhat. Mejo mahirap dahil sa work pero alam naman natin na dapat ginagawan ng paraan lahat yan kahit 3am ako nagigising to get ready for work at mga 4 o 5PM na ako nakakauwi samin.
Body composition:
from being a bit built on the pudgy side na ulit pero okay lang. alam naman na kaya baguhin kung gugustuhin.
thanks d00d! Balak ko nga mag enroll sa gyms around the glorietta/greenbelt area where I work. May mga 24/7 ba dun? di ako maka ikot ikot to ask. Laging gudpa pagtapos ng service.
Comments
or kung may power cage kayo sa gym you can set up the safety pins 2-3 inches above your chest, then patong mo lang yung bar dun. press, rest, press, rest lang. Chest supported pushups ok din, almost same lang din sya sa above mentioned exercises magkakaiba iba lang sa variables involved. ganito gingawa ko for my shoulder rehab. pwede mo ito isama sa assitance work kaso sa mga susunod na cycle na siguro. madami pa pwede gawin, isa isa lang muna
Dito na lang ako sasagot.
Concentrate ka muna sa upperbody strength. Wala ka masyado magiging problema sa lowerbody. One of the reasons also why you have strong squat and deadlift numbers is because of all those years walking as a heavyweight (siguro ang laki ng calves mo?). whole body coordination na lang kelangan improve para consistent yung form mo. As for your splits, continue mo lang yung sa squat and DL days, just dont overdo it. mapapasarap talaga minsan ang buhat lalo na pag PR lagi kaso be mindful of your energy management. If you give too much emphasis on your strong points every week, you wont have much gas for the OTHER important things. Lalo na sa goal mo na STRENGTH, there are times when you are 1 rep short of breaking a PR at malaking factor dito ang energy management. kung gusto mo lumakas, dont hit the wall hard all the time, minsan you need to step back further para kumuha ng malakas na bwelo para basagin yung wall. Cycle everything, example:
week 1 and 3:
Squat= 90%
DL=60%
BP=90%
OHP=60%
week 2 and 4:
Squat= 60%
DL=80%
BP=60%
OHP=90%
Basta UPPERBODY focus for now, iwan na iwan e. try mo muna yung template. pwede din yun sa OHP mo. try mo ito for arms:
BW pullups (partial reps) superset with DB curls
BW dips superset with tricep/rope pressdown
Salamat boss vinch ang galing hahahaha. Everything you said makes sense. Tama nga yun kaya rin nahuli upper body strength ko kasi everyday nung nag whowhole body w/o ako. Squats and Deadlifts inuuna ko, pagdating sa bench press at OHP wala ng energy. Na carry over yung ganung klasing work ethic pagdating nung naka splits na ako minsan hindi ko binibigyan importansiya yung Upper Body Lifts parang going through the motion lang kasi pagod ako from heavysquats/dl's the day before.
Totoo! Ang laki nga ng calves ko yun yung pinaka muscular part ng katawan ko haha(inb4 pics or it didn't happen haha).
Salamat Riddler Nag flofloor press ako sa barbell ko sa bahay kaso sobrang hirap na hirap ngalang ako iset up. Try ko sa gym rin kaso mejo ma fafarout sakin yung mga patrons dun haha.
Salamat ng marami sa advice guys. Will start the Badass Bench Press Training on Fri or Sat.
Na skip ko Squat day ko ngayon kasi tinulog ko buong araw dahil Doms na doms arms ko ngayon ko lang na experience yung gantong sakit haha. Gawin ko yang partial reps sa pull ups/curls dips/pushdowns
Novice, Class B, Interschool (high school & college), Special Athletes, and Luzon Championships in late Jan 2014 < Nakita ko lang sa PAP FBpage. Ngayon ko lang nabasa...
JK
Sali ka na cheerer kame
Sasali akooooooo!
Captain MM's Log, Stardate 309072.35581557575 (12/5/13)
BW: 96kg
Mood, Ecstatic
Bench Press + Arm Day
set 1 50% 85lbs x 15
set 2 60% 100lbs x 12
set 3 70% 120lbs x 12
set 4 50% 85lbs x 16
set 5 60% 100lbs x 10
set 6 70% 120lbs x 10
As each set passes the bar moves slower and slower taunting me to get it up to
lockout and as expected the grind on the way up is getting harder and harder.
Soon after the 4th set 100lbs feels like a 150.
As fatigue sets in and sweat drips down, I perspire freely.
Being as I'm not really accustomed to volume work It tire's the hell out of me.
Challenging. But like every budding warrior of the steel masses before me has done: Challenge accepted.
Heavy DB Press
set 1 65's x 5
It was very hard to balance and unilateral strength would be a determining factor whether you win or lose to the iron like Badass Vinch said it would be.
Felt like dying around the 4th rep but soldiered on.
set 2 65's x 3
I lost balance at pressing the 4th rep and the dumbbell came plummeting down rapidly with the force of an angry mob missing my shoulder by half an inch.
"Close call phaggot" I thought to myself as goosebumps took over and the hair behind my neck stood up from the adrenaline surge the lost bout with the menacing steel induced.
set 3 55's x 6
After that horrific ordeal I decided to decrease the weight hoping to get more volume in. buried this one nicely could've gone for 2 more but decided to finish the set short since today would be just coping a feel for the new approach to Press training.
Auxiliary Lifts:
Supersets:
Floor Press 135lbs x 3 x 5
w/
Tricep Pushdowns 70 x 3 x 12
BB Rows 135lbs x 5 x 5 (Felt I could've gotten more reps on each set with this but the bent over stance was too uncomfortable for me. Pussy.)
DB Bicep Curls 30's x 5 x 8 (Fuark. Loving the bicep pump mang. Crazy Alpha stuff.)
Lat Pulls
135 x 3 x 8 (This gym has some heavy feeling Lat Pulls.)
Some Light Squats and DL's after just so I will always have my form down and tigghhhtt..
DL's 95 x 2 x 5
Squats 95 x 2 x 5
When will I know pag malapit na ako sa failure and when to stop? (inb4 n000b question)
Hindi ko alam tumigil lang ako nung malapit na ako mamatay hahaha.
@Yatez
Will keep in mind next time! Thanks brah. Hirap mag DB press. Maling mali ako on thinking DB's are not-important.
"week 1 and 3:
Squat= 90%
DL=60%
BP=90%
OHP=60%
week 2 and 4:
Squat= 60%
DL=80%
BP=60%
OHP=90%
... eh halimbawa this whole week puro heavy ka then sa next week medyo light then sa 3rd week add na ng bagong bigat?salamat at sorry sa singit ko dito hihihih
lol
But seriously siyempre bukod sa form check e at least may solid view ka pa din nung nagawa mo yun.
Specially kung hindi mo na mamaintain yun.
Kasi kung past is past na nga tapos wala ka pa mabalik balikang video di ba, hehe
I can see it happening to me kaso hindi ko lang na tatake into account yung energy management. Ang naiisip ko lang e, AY HINDI KO LANG ARAW to ngayon and so on, sabay yun pala pahina na ako ng pahina..
Tulad kanina hindi ko ma squat ng maayos yung 225 felt heavy as fuck. Parang yung ginagawa rin ng mga PL'ers on trying to peak for a meet. Hindi naman nila na kekeep yung ganung klaseng levels of strength all year round. Iba yung training weight nila sa PL meet weight etc.
Ina asthma ako sa weather. Might take the week of depending on how I feel tomorrow when I wake up. Walang christmas na hindi ako may sakit. Thought that with the weight loss maiiwasan ko na yung asthma hahahaha. Nope. Not happening.
This.
emman Be sure to cover your macros/micros and sleep.
naisip ko nga yang video video na yan ! hahaha mag pag post ako ng pr ko bago matapos ang january 2014 lalagyan ko talaga lahat ng video para di masabihan ng pamosong linyang " Video or it didn't happen" lol
@ Capt. MM
oo bga, naliwanagan ako sa sinabi nya sayo iba kasi intindi ko hihihi
@ core
regarding macros/micros di ko po alam yan eh. ang diet/meal plan ko lang na ginagawa ko eh kain ng kain pag gutom at ang kinakain ko yung mga more on protein, carbs at fats + anung maisipan ko. di ko muna iniintindi abs sa ngayon (sa february na lang) sa ngayon need ko more strength
@ sir vinch
salamat ng marami sa paliwanag
Sana talaga matangal na tong asthma attacks ko para makabalik na sa pagbubuhat.
Hirap mag valsalva pag may hika hahaha.
Also updates:
220lbs na ako.
Waist line still 36".
Nawala na yung abs.
Looking beefy with a shirt on.
Raming comment sa women friends na HANGH LAKE LAKEH Ko na daw.
Hahaha. Farout nakakailang.
My lifts have gone down miserably.
I struggled with 225 on squats failing and dumping the first attempt.
Tried it again and got 4 slow grinding reps.
Couldn't DL 315.
HAIST.
haist.
That's because you're gone from lifting weights for more than couple weeks, if I am right.
Some update by the way... v
Ito ang sakin, I quit work. I have new work now. I run a small kitchen sa executive lounge ng Holiday Inn tuwing breakfast service. Tagal ko nang hindi nag bubuhat. Mga 4months na. Still eating consciously na as much as possible hindi lumagpas.
From 280 to 190(strongest) to 205 andito ako sa gitna ngayon at 220lbs.
Kagahapon nakapag buhat.
My lifts are still so-so same more or less. Not fretting about strength or weight at the moment. TBH gusto ko lang talaga makabalik sa pagbubuhat. Mejo mahirap dahil sa work pero alam naman natin na dapat ginagawan ng paraan lahat yan kahit 3am ako nagigising to get ready for work at mga 4 o 5PM na ako nakakauwi samin.
Body composition:
from being a bit built on the pudgy side na ulit pero okay lang. alam naman na kaya baguhin kung gugustuhin.
Squats, 250
DL's 340
Bench 110
OHP 90
Back to ground zero.
kamusta kayong lahat? ano balita?