I suggest you find a personal trainer who's well versed with the 5 main compound lifts and have yourself evaluated and find some of your weak points. Once you know your problems, start making a plan on how to improve those weak points.
I remember when I also did SL5x5, I also struggled with the pendlay rows due to mobility issues on my low back, hamstring and glutes. A good trainer helped me identify those weak/trouble spots and I worked my ass off to correct it (corrective exercises, mobility drills, stretching etc).
Up to now, I still do those corrective exercises as part of my daily routine. Still a work in progress.I missed vinch post above, I suggest you grab that opportunity to join one of the GWO and have yourself evaluated for free! :lol
thanks sa kind words. naisip ko nga rin sumama sa GWO, hindi lang ako available last time at nahihiya din ako. lalo na nung nakita ko na ang pics niyo na magkakasama.LOL
San golds ka ba? Lol karamihan trainer don wag mo pag kaka tiwalaan hahaha
LOL. Napa-isip nga ako eh, "Mali ba si Mark RIppetoe sa tamang pag-squat?":banghead: Sa New Manila. Yung fitness manager nila, mukhang ok dahil phil. powerlifting team kaya lang hind ko alam kung puede magpa-check ng form. Baka i-bill ako. :jd:
I suggest you find a personal trainer who's well versed with the 5 main compound lifts and have yourself evaluated and find some of your weak points.
The best yan talaga pero hindi kaya ng budget. Sa GWO na lang ako susugal, makikisingit na lang sa mga warm-up sets ng mga masters para mag-five reps at ma-evaluate ang form ko.hehe baka tanggapin nila kahit isang round lang ng extra rice ang bayad, imbes na libre.hahaha
New manila erod diba? Sabay tayo minsan pag nakuha ko na GG id ko taga trinity lang ako naka passport naman so pwede ako dyan ano equips dyan bossing? Madami bang Hammer strength?
New manila erod diba? Sabay tayo minsan pag nakuha ko na GG id ko taga trinity lang ako naka passport naman so pwede ako dyan ano equips dyan bossing? Madami bang Hammer strength?
oo sir malapit nga lang sa school mo. madaming hammer strength at free motion. may isang squat rack, isang smith, cable station, may area na pag deadlift na may pagbabagsakan na parang foam, at hindi crowded ang cardio for warmup at warm down (or maaga lang ako kasi 6AM ako or off peak hours from 10AM to 3PM), may three benches for dumbbell work. hindi ko alam ang pinakamabigat na dumbbell. dahil medyo bago pa yung branch, maayos at malinis pa ang equips, lockers, showers at yung sauna (don't use the sauna pero malinis at bago pa itsura nung kahoy). kahit wala ka pang id, puede, dalhin mo lang yung copy mo ng membership agreement contract. sige, sabay tayo minsan para naman makapagpaturo at form check. puede din ako spotter basta turuan mo lang ako kung paano.
one month sa eclipse, off peak, para lang matuto.. nabasa ko na strict sila sa form at talagang may naninita pa daw.
Sa Eclipse yung experience ko e. Gusto nila baguhin lahat ng buhat ko.
strict Overhead Presses they would tell me to change into push presses kasi mas explosive daw.
Olympic High Bar Squats they would tell and show me how to low bar wide stanced powerlifting style squats.
Conventional narrow frog stance na DL's sabihin nila mali, hindi daw bagay sa body type ko and show me how to sumo-DL.
Nung pagbalik ko sa isang gym ko e
nakalimutan ko na yung sarili kong identity kinelangan ko mag front squats ng sobrang rami para lang bumalik yung depth na tama sa high bar squats ko haha.
If moving the most amount of weight regardless of ROM and form ang goal mo, sobrang bagay yung mga tao sa Eclipse for achieving that goal.
one month sa eclipse, off peak, para lang matuto.. nabasa ko na strict sila sa form at talagang may naninita pa daw.
Sa Eclipse yung experience ko e. Gusto nila baguhin lahat ng buhat ko.
strict Overhead Presses they would tell me to change into push presses kasi mas explosive daw.
Olympic High Bar Squats they would tell and show me how to low bar wide stanced powerlifting style squats.
Conventional narrow frog stance na DL's sabihin nila mali, hindi daw bagay sa body type ko and show me how to sumo-DL.
Nung pagbalik ko sa isang gym ko e
nakalimutan ko na yung sarili kong identity kinelangan ko mag front squats ng sobrang rami para lang bumalik yung depth na tama sa high bar squats ko haha.
If moving the most amount of weight regardless of ROM and form ang goal mo, sobrang bagay yung mga tao sa Eclipse for achieving that goal.
ayun lang. halos total revamp pala dun. sa mga explosive lifts pala talaga sila naka-focus. parang important ata ang ROM at form para sa strength. hindi ko rin naman goal ang above average power.
5 min brisk walking sa treadmill
Dynamic Stretching
Squat 5x5x135
Press 5x5 (successful on the 3rd try.yey!)
Deadlifts 1x5x14
No assistqnce due to lack of time.
Static Stretching
workout a
squat 5x5x140
Bench 5x5x100 before starting this one, i thought i'll fail it. kasi parang sakto lang yung 95lba. lumakas ako?hehe
Pendlay 5x5x85 i reset since i switched to BOR. back at pendlay
no assistance. straight SL.
*Shots of Bacardi Coke last night kaya todo pawis ko. Humihirap na nga, lalo na yung Press.
GF's Log
Barbell Squats - 3x12x20
Bench Press - 3x5x20
Dumbbell Bent Over Row - 3x12x5 lbs each
DB Press - 3x12x5 lbs each
Plus her choices of machine. Sinasanay ko.muna ea mga compound lifts kaya magaan muna. after 1 month, barbell na din siya.
With 4 hours of sleep, hectic schedule and alcohol consumption in the past two days, I was able not skip a workout today.
SL 5x5 Workout A (11:15 AM to 12:00 NN)
SQUATS = 5 x 5 x 145.5 lbs
BENCH = 4 x 5 x 105.5, 1 x 4 x 105.5 (Failure. I think I would be able to complete the last rep with a poor form and life to death struggle, so to speak. I decided to lose the battle, and live another day. Naiisip ko na na I will definitely fail on 110, so I'd just perfect 105 lbs with good form
PENDLAY = 5 x 5 x 89 lbs (Poor Form, Again)
No assistance/accessory exercises.
I had something to do in Malolos at 1:30 PM so I hit GG Waltermart before going to Bulacan.
PWO Meal is 1/4 White Chicken at Haianese Delight with 3 Cups of Haian Rice.
Glad I didn't skip today's workout and adjust the schedule of workouts again.
I had to reset kasi sumakit lower back ko. namali kasi ako ng twist ng katawan nung may inabot ako. kaya 3x5 lang, had to push 1 rep short of failure sa last set. balik ako 5x5 kapag naabot ko na yung last weight ko before lower back pain.
04:30 PM
Post Workout
Shake (1 Cup coffee, 1 scoop PM7, 5 g creatine, 30g dextrose) + 2 caps of ON BCAA - Ok lang ba na postworkout ginawa ko?
Brah tuwing kelan ka nasa gg e.rod? Lilipat na ko don dahil sa sched ko lol sabay na tayo don hehe.
Sorry sa late reply pre. Ngayon ko lang nabasa. Sumakit lower back ko kaya hindi nakapag-log.hehe Sunday-Tuesday-Thusday. Afternoon na ako ngayon 3-5 P.M. No Carb ako before Workout, then bawi ng carb after workout. Sige, sabay ako sayo. Paki evaluate na din ang form ko, please.hehe
ok ba yun?hehe mukha ngang mas malakas ang lower body ko, dahil maliit ang arms at shoulders ko compare sa thighs at calf. yun ang proportion ng katawan ko.hehe medyo malayo pa ako mag-fail sa squats compare sa bench, pero hindi ko pa rin maremedyuhan ang butt wink ko, pumapasok pa rin ang hips kapag binababa ko na below parallel. kaya once I hit slightly below parallel, tinataas ko na. minsan, straight pa rin back ko. minsan, nakikita kong pumapasok pa rin.hayyyy. i am stretching every morning na. tapos ipon ako for foam roller, then gawin ko agile 8. favorable din siguro na nagreset ako ng 10 lbs down sa main lifts for more practice ng form.
brah guess mo naman kami ni master monching this week dyan sa gg e.rod mga sawi kaming mga bata hahaha! para matignan na din mga gamit sa branch hehe pm me your number may tatanong din ako sayo thanks brah
basic compound lifts lang naman ako eh. i am sure na gamay mo na din yun at mas mataas na poundage mo. check ko din ang exercises mo, try ko as assistance. kahit na parehas tayo ng program, malabo din na magsalitan tayo ng sets kasi big difference ba strength levels natin.hehe
mas ok ang may kasama. don't worry, alam ko naman hindi dapat distraction kapag sa middle ng set.hahaha puede din ako spotter, turuan mo lang ako. ang idea ko lang ay sa pag-unrack at rack lang tutulong, at tutulong lang sa last rep kapag hindi lang kaya or nag-cue ang lifter for spot. tama ba? PM ko number ko para ma-sched natin. try ko kunan ng pics bukas ang mga equips dun.
kaya pala hindi ko mahanap ang PM button mo sa profile page mo eh - (Yatez has private messaging disabled. You cannot send private messages to this user.) Sinubukan ko sa compose message, ayaw ipadala.
trained fasted at 10:30, drinking coffee with coconut oil 45 minutes before, and taking 5g of BCAA 30 minutes prior.
Worked out with PBB'er Yates in the house.hehe
3x5x155 lbs squat. after Yates checking errors in my form and trying to correct it. i failed in the succeeding sets. I was right my flexibility sucks big time.LOL
5x5x105 Bench (I'll fail next time)
5x5x105 Rows (Yates corrected my form. I have to reset next time to learn proper form.)
15x75 BB Calf Raise
2x10x5 declined situps
3x8x40 BB Curl
3x8x45 CGBP
PWO = 3 g BCAA + 1 scoop PM7 with 3 tbps of coconut milk. PM2 + 3 C rice
Comments
I remember when I also did SL5x5, I also struggled with the pendlay rows due to mobility issues on my low back, hamstring and glutes. A good trainer helped me identify those weak/trouble spots and I worked my ass off to correct it (corrective exercises, mobility drills, stretching etc).
Up to now, I still do those corrective exercises as part of my daily routine. Still a work in progress.I missed vinch post above, I suggest you grab that opportunity to join one of the GWO and have yourself evaluated for free! :lol
thanks sa kind words. naisip ko nga rin sumama sa GWO, hindi lang ako available last time at nahihiya din ako. lalo na nung nakita ko na ang pics niyo na magkakasama.LOL
LOL. Napa-isip nga ako eh, "Mali ba si Mark RIppetoe sa tamang pag-squat?":banghead: Sa New Manila. Yung fitness manager nila, mukhang ok dahil phil. powerlifting team kaya lang hind ko alam kung puede magpa-check ng form. Baka i-bill ako. :jd:
The best yan talaga pero hindi kaya ng budget. Sa GWO na lang ako susugal, makikisingit na lang sa mga warm-up sets ng mga masters para mag-five reps at ma-evaluate ang form ko.hehe baka tanggapin nila kahit isang round lang ng extra rice ang bayad, imbes na libre.hahaha
oo sir malapit nga lang sa school mo. madaming hammer strength at free motion. may isang squat rack, isang smith, cable station, may area na pag deadlift na may pagbabagsakan na parang foam, at hindi crowded ang cardio for warmup at warm down (or maaga lang ako kasi 6AM ako or off peak hours from 10AM to 3PM), may three benches for dumbbell work. hindi ko alam ang pinakamabigat na dumbbell. dahil medyo bago pa yung branch, maayos at malinis pa ang equips, lockers, showers at yung sauna (don't use the sauna pero malinis at bago pa itsura nung kahoy). kahit wala ka pang id, puede, dalhin mo lang yung copy mo ng membership agreement contract. sige, sabay tayo minsan para naman makapagpaturo at form check. puede din ako spotter basta turuan mo lang ako kung paano.
strict Overhead Presses they would tell me to change into push presses kasi mas explosive daw.
Olympic High Bar Squats they would tell and show me how to low bar wide stanced powerlifting style squats.
Conventional narrow frog stance na DL's sabihin nila mali, hindi daw bagay sa body type ko and show me how to sumo-DL.
Nung pagbalik ko sa isang gym ko e
nakalimutan ko na yung sarili kong identity kinelangan ko mag front squats ng sobrang rami para lang bumalik yung depth na tama sa high bar squats ko haha.
If moving the most amount of weight regardless of ROM and form ang goal mo, sobrang bagay yung mga tao sa Eclipse for achieving that goal.
ayun lang. halos total revamp pala dun. sa mga explosive lifts pala talaga sila naka-focus. parang important ata ang ROM at form para sa strength. hindi ko rin naman goal ang above average power.
Oct. 22, 2013
Straight SL Workout B
5 min brisk walking sa treadmill
Dynamic Stretching
Squat 5x5x135
Press 5x5 (successful on the 3rd try.yey!)
Deadlifts 1x5x14
No assistqnce due to lack of time.
Static Stretching
workout a
squat 5x5x140
Bench 5x5x100 before starting this one, i thought i'll fail it. kasi parang sakto lang yung 95lba. lumakas ako?hehe
Pendlay 5x5x85 i reset since i switched to BOR. back at pendlay
no assistance. straight SL.
Squats 5x5x145
Press 3x5x80, 1x3x80, 1x2x80 (Failure)
Deadlift 1x5x155
No Assistance
*Shots of Bacardi Coke last night kaya todo pawis ko. Humihirap na nga, lalo na yung Press.
GF's Log
Barbell Squats - 3x12x20
Bench Press - 3x5x20
Dumbbell Bent Over Row - 3x12x5 lbs each
DB Press - 3x12x5 lbs each
Plus her choices of machine. Sinasanay ko.muna ea mga compound lifts kaya magaan muna. after 1 month, barbell na din siya.
SL 5x5 Workout A (11:15 AM to 12:00 NN)
SQUATS = 5 x 5 x 145.5 lbs
BENCH = 4 x 5 x 105.5, 1 x 4 x 105.5 (Failure. I think I would be able to complete the last rep with a poor form and life to death struggle, so to speak. I decided to lose the battle, and live another day. Naiisip ko na na I will definitely fail on 110, so I'd just perfect 105 lbs with good form
PENDLAY = 5 x 5 x 89 lbs (Poor Form, Again)
No assistance/accessory exercises.
I had something to do in Malolos at 1:30 PM so I hit GG Waltermart before going to Bulacan.
PWO Meal is 1/4 White Chicken at Haianese Delight with 3 Cups of Haian Rice.
Glad I didn't skip today's workout and adjust the schedule of workouts again.
10:00 A.M
1.5 Cups Coffee
11:00 AM
200 g creamy dory, pan fried
1 Cup Pinakbet
01:00 AM
1 cup diniguan
03:00 PM
2 tabs ON BCAA
03:30 PM WORKOUT
Squats
2x5x145, 1x9x145
Bench
2x5x100, 1x8x100
Rows
2x5x100, 1x6x100
Calf Raise
15x65 lbs
Skullcrushers
2x11x30
DB Curls
2x11x30
I had to reset kasi sumakit lower back ko. namali kasi ako ng twist ng katawan nung may inabot ako. kaya 3x5 lang, had to push 1 rep short of failure sa last set. balik ako 5x5 kapag naabot ko na yung last weight ko before lower back pain.
04:30 PM
Post Workout
Shake (1 Cup coffee, 1 scoop PM7, 5 g creatine, 30g dextrose) + 2 caps of ON BCAA - Ok lang ba na postworkout ginawa ko?
05:30 PM
4 pandesal with peanut butter
2 balot
06:30 PM
2 cups rice
1/2 cup adobong baboy
1 piece pritong tilapia
ginataang langka
1 lumpiang prito (togue)
Sorry sa late reply pre. Ngayon ko lang nabasa. Sumakit lower back ko kaya hindi nakapag-log.hehe Sunday-Tuesday-Thusday. Afternoon na ako ngayon 3-5 P.M. No Carb ako before Workout, then bawi ng carb after workout. Sige, sabay ako sayo. Paki evaluate na din ang form ko, please.hehe
ok ba yun?hehe mukha ngang mas malakas ang lower body ko, dahil maliit ang arms at shoulders ko compare sa thighs at calf. yun ang proportion ng katawan ko.hehe medyo malayo pa ako mag-fail sa squats compare sa bench, pero hindi ko pa rin maremedyuhan ang butt wink ko, pumapasok pa rin ang hips kapag binababa ko na below parallel. kaya once I hit slightly below parallel, tinataas ko na. minsan, straight pa rin back ko. minsan, nakikita kong pumapasok pa rin.hayyyy. i am stretching every morning na. tapos ipon ako for foam roller, then gawin ko agile 8. favorable din siguro na nagreset ako ng 10 lbs down sa main lifts for more practice ng form.
mas ok ang may kasama. don't worry, alam ko naman hindi dapat distraction kapag sa middle ng set.hahaha puede din ako spotter, turuan mo lang ako. ang idea ko lang ay sa pag-unrack at rack lang tutulong, at tutulong lang sa last rep kapag hindi lang kaya or nag-cue ang lifter for spot. tama ba? PM ko number ko para ma-sched natin. try ko kunan ng pics bukas ang mga equips dun.
Worked out with PBB'er Yates in the house.hehe
3x5x155 lbs squat. after Yates checking errors in my form and trying to correct it. i failed in the succeeding sets. I was right my flexibility sucks big time.LOL
5x5x105 Bench (I'll fail next time)
5x5x105 Rows (Yates corrected my form. I have to reset next time to learn proper form.)
15x75 BB Calf Raise
2x10x5 declined situps
3x8x40 BB Curl
3x8x45 CGBP
PWO = 3 g BCAA + 1 scoop PM7 with 3 tbps of coconut milk. PM2 + 3 C rice