Mission Possible

2

Comments

  • CoreCore Posts: 2,509
    Teka lang, ano ba'to? More on bodybuilding ka ba or powerlifting?
  • alvinfordalvinford Posts: 32
    Core wrote:
    Teka lang, ano ba'to? More on bodybuilding ka ba or powerlifting?

    Powerlifting, para may foundation lang sa strength, pero will be switching to Bodybuilding din.
  • luchi_bieluchi_bie Posts: 238
    Yeah un ung question ko rin, kung 5x5 masyadong naiwan ung mga press/push exercises. Anong nagyari?
  • panotskipanotski Posts: 51
    push /press movements sakit talaga sa bangs.. lalo na sa OHP ..tambay parin ako sa 130lbs x 5 spotted pa....

    Try this : http://www.strstd.com/

    same exercise , different approach.... mas madali matapos..mas nakakaboost...
  • alvinfordalvinford Posts: 32
    luchi_bie wrote:
    Yeah un ung question ko rin, kung 5x5 masyadong naiwan ung mga press/push exercises. Anong nagyari?

    siguro number 1 reason, is yung kulang ng 2.5lbs plate ang gym, so pinipilit ko yung 10lbs increment per day. so lagi ako nagdedeload..

    Bumili na ako ng sarili kong pair of 2.5lbs plate. para 5lbs increment na , hope makahabol push and pull ko...
    panotski wrote:
    push /press movements sakit talaga sa bangs.. lalo na sa OHP ..tambay parin ako sa 130lbs x 5 spotted pa....

    Try this : http://www.strstd.com/

    same exercise , different approach.... mas madali matapos..mas nakakaboost...

    boss thanks dito, so lipat ako sa 5,3,1 routine na? same exercises din naman..
  • panotskipanotski Posts: 51
    so far mas kumportable ako sa 531 routine...complete template naman sya..and focus sya sa 1 body part per session..

    Free to try...hehehehe...

    lalo na kung heavy DL ... mas ma focus mo sya.. fresh ka pa sa start ng lift...and kagandahan may deload week sya..
  • alvinfordalvinford Posts: 32
    Workout last April 3, 2014
    SQUAT = 250 lbs <--- Didn't increase it yet, just increase my reps to 8
    BENCH = 95 lbs < 90 lbs
    Bentover Row = 110 < 100 lbs

    Workout last April 5, 2014
    SQUAT = 250 lbs <--- Didn't increase it yet, just increase my reps..
    OH PRESS = 75lbs < 70 lbs
    DEADLIFT = 220lbs <--- Didn't Increase it yet ulit, still @ 5reps for 1 set.

    April 8 2014 goal.
    SQUAT = 260 lbs < 250 lbs
    BENCH = 100 lbs < 95 lbs
    Bentover Row = 115 lbs < 110 lbs
  • alvinfordalvinford Posts: 32
    April 8 2014
    SQUAT = 260 lbs < 250 lbs
    BENCH = 95 lbs = 95 lbs <--- Form readjustment.
    BBROW = 110 lbs = 110 lbs <--- Form readjustment.

    April 10 2014 goal
    SQUAT = 260 lbs = 260 lbs <-- Will Try ATG
    PRESS = 80 lbs < 75 lbs
    DLIFT = 230 lbs < 220 lbs <--Sana di bumigay ang grip. (Pano ang deadlift nyo? touchlift ? o rest then lift?)
  • allen101allen101 Posts: 5,102
    Goodluck sa mga STR goals niyo on the big 4.
  • alvinfordalvinford Posts: 32
    April 10 2014
    SQUAT = 260 lbs = 260 lbs <-- Parallel pa rin XD..
    PRESS = 80 lbs < 75 lbs
    DLIFT = 230 lbs < 220 lbs <-- YEAH!... 1x5

    April 12 2014 Goal:
    SQUAT = will force stall at 260 lbs hanggang makahabol si DLIFT AT si BENCH
    BENCH = 100lbs < 95lbs
    BBROW = 115lbs < 110lbs
  • alvinfordalvinford Posts: 32
    April 12 2014:
    SQUAT = 260 lbs = 260 lbs
    BENCH = 100lbs < 95lbs
    BBROW = 110lbs = 110lbs

    April 15 2014 Goal:
    SQUAT = 260 lbs =260 lbs
    PRESS = 85 lbs < 80 lbs
    DLIFT = 240 lbs < 230 lbs RAK!!
  • alvinfordalvinford Posts: 32
    April 15 2014:
    SQUAT = 260 lbs =260 lbs
    PRESS = 80 lbs = 80 lbs
    DLIFT = 240 lbs < 230 lbs Stall at 3rd Rep..

    April 17 2014 Goal:
    Sarado GYM -_-
    Push up 12 x 3
    Inclined push up 12 x 3
    Declined push up 12 x 3

    All @ 20lbs dumbbell
    Biceps Curl 12 x 3
    Concentration Curl 12 x 3
    Preachers Curl 12 x 3
    -(napilitan mag isolation XD)
  • alvinfordalvinford Posts: 32
    Quick question sa mga bossing na nakakabasa ng thread ko;
    I want to add isolation exercises sa program ko;

    Ano recommendations nyo na pde idagdag para humabol yung upper body physique ko?
  • dskinnydudedskinnydude Posts: 176
    Gaano ka na katagal sa 5x5 at anong lift na ang nagstall sayo sir?
  • RayKriegRayKrieg Posts: 577
    Ano lagging part mo bro?
  • badass_vinchbadass_vinch Posts: 4,471
    alvinford wrote:
    Quick question sa mga bossing na nakakabasa ng thread ko;
    I want to add isolation exercises sa program ko;

    Ano recommendations nyo na pde idagdag para humabol yung upper body physique ko?

    First, rethink your goals. Second, evaluate your training program :)
  • alvinfordalvinford Posts: 32
    dskinnydude wrote:
    Gaano ka na katagal sa 5x5 at anong lift na ang nagstall sayo sir?

    mag 4 months sa April 27..
    Lahat ng upper body ko, stall
    RayKrieg wrote:
    Ano lagging part mo bro?

    Shoulder, Chest, arm everything in upper body.. layo ng agwat sa lower body ko, (lifting stats)
    badass_vinch wrote:
    alvinford wrote:
    Quick question sa mga bossing na nakakabasa ng thread ko;
    I want to add isolation exercises sa program ko;

    Ano recommendations nyo na pde idagdag para humabol yung upper body physique ko?

    First, rethink your goals. Second, evaluate your training program :)

    Goals ko lang naman, ayun mareach ko yung lifting stats ko... kahit wala pa muna yung physique..
  • badass_vinchbadass_vinch Posts: 4,471
    Ah, sabi mo kasi upperbody physique yun pala upperbody strength. My bad :)
  • alvinfordalvinford Posts: 32
    badass_vinch wrote:
    Ah, sabi mo kasi upperbody physique yun pala upperbody strength. My bad :)

    ay physique ba nalagay ko, my mistake, sasabay naman kasi kahit papaano siguro ang physique. yung Bench P. ko lang kasi.. nakakapanglumo
  • badass_vinchbadass_vinch Posts: 4,471
    Interms of muscular development, sasabay lang yun if you add more volume. If you only do BP, no DB press, flyes and diffrent angles of BP matagal yung development. Tension kasi kelangan. Pero if gusto mo lang lumakas sa BP ok lang naman yun nga lang dont expect to get the best of both worlds. Hindi ka nagiisa, mahirap talaga BP. Dami malakas sa DL at Squat pero average lang sa BP.
  • dskinnydudedskinnydude Posts: 176
    Hmm, mukhang mahina nga pressing movement mo compared sa lower body. Are you strictly following the 5x5? Like you never missed a day of working out? Kung nakailang step back ka na at deload and you think you're doing what the program says correctly, you may consider switch to another program.

    Pano warmup set mo sa 5x5, baka naman sobrang taxing to the point na <100lbs lang ang press mo pagdating sa work sets?
  • badass_vinchbadass_vinch Posts: 4,471
    I dont think mahina sya sa pressing. I feel that he is undertraining to the point na hindi nya naaabot yung strength potential nya every workout session.

    Kung tama yung nasa sidebar na 3 months PL.
  • alvinfordalvinford Posts: 32
    dskinnydude wrote:
    Hmm, mukhang mahina nga pressing movement mo compared sa lower body. Are you strictly following the 5x5? Like you never missed a day of working out? Kung nakailang step back ka na at deload and you think you're doing what the program says correctly, you may consider switch to another program.

    Pano warmup set mo sa 5x5, baka naman sobrang taxing to the point na <100lbs lang ang press mo pagdating sa work sets?

    Ang mali na nakikita ko kasi, 10 lbs(Bench press, shoulder press, barbell row) increment ako for the past 2 and half months.. wala kasing 2.5 plates sa gym, so everytime na nagsstall ako, inuulit ko hanggang maka 5x5 ako, pero pag di kinaya in 2 session deload ako..

    malaki ba impact nun?

    Warmup set ko:
    - 30 lbs 5 reps
    - 50 lbs 5 reps
    - 70 lbs 5 reps
    - working set.
  • dskinnydudedskinnydude Posts: 176
    Tama si sir vinch; undertraining, assistance work, and technique I think would help a lot. Incorporate some submaximal method when deloading or even for two weeks before going back up to your numbers. Siguro naman may 5lb plate sa gym mo?

    You may try this kind of warmup set:
    30x5
    40x5
    50x3
    60x3
    70x1
    - work set

    Then on deload week, you can incorporate the explosive method which will look like this:
    warmup set:
    20x5
    30x3
    40x1
    work set:
    50x5

    Explosive, meaning as fast as you can on concentric, controlled on eccentric.
  • alvinfordalvinford Posts: 32
    April 20, 2014
    SQUAT : 260 lbs = 260 lbs
    OVerhead PRESS: 85 lbs stall at 4th set < 80 lbs
    DEADLIFT: 230 lbs stall at 2nd rep < 230 lbs 5x1 (hindi ko nakumpleto, mukhang kinulang sa 2log)
  • dskinnydudedskinnydude Posts: 176
    Squat!!! Hayup! Hehe
  • JettieJettie Posts: 3,763
    badass_vinch wrote:
    Interms of muscular development, sasabay lang yun if you add more volume. If you only do BP, no DB press, flyes and diffrent angles of BP matagal yung development. Tension kasi kelangan. Pero if gusto mo lang lumakas sa BP ok lang naman yun nga lang dont expect to get the best of both worlds. Hindi ka nagiisa, mahirap talaga BP. Dami malakas sa DL at Squat pero average lang sa BP.

    ramdam ko to haha, langya kaya minsan nakakafrustrate yung lifts sa Barbell BP.. Kaya ngayon as per advice ni vinch, nag DB muna ako for ilang weeks. Isolate ko muna bakit ako nahihirapan mag BP nowadays
  • alvinfordalvinford Posts: 32
    Jettie wrote:
    badass_vinch wrote:
    Interms of muscular development, sasabay lang yun if you add more volume. If you only do BP, no DB press, flyes and diffrent angles of BP matagal yung development. Tension kasi kelangan. Pero if gusto mo lang lumakas sa BP ok lang naman yun nga lang dont expect to get the best of both worlds. Hindi ka nagiisa, mahirap talaga BP. Dami malakas sa DL at Squat pero average lang sa BP.

    ramdam ko to haha, langya kaya minsan nakakafrustrate yung lifts sa Barbell BP.. Kaya ngayon as per advice ni vinch, nag DB muna ako for ilang weeks. Isolate ko muna bakit ako nahihirapan mag BP nowadays


    Hayss.. Bench Press na naman bukas.. sana umabante na.. mag 3 figures man lang lahat ng lifts ko hehe... pag di kinaya.. magdadagdag ako ng Push ups variations sa bahay
  • JettieJettie Posts: 3,763
    isolate mo muna bro bakit nagstall ka sa bp..nutrition? sleep? form check? proper poundages progression? mga ganyan
  • alvinfordalvinford Posts: 32
    Jettie wrote:
    isolate mo muna bro bakit nagstall ka sa bp..nutrition? sleep? form check? proper poundages progression? mga ganyan

    force 10 lbs per session increment sa Pull push (no 2.5lbs plate available sa gym), yun pala 5 lbs lang..
    ganyan ako in almost 3 months, so malimit ako magdeload..
    ayun parang back and forth yung Push Pull ko..
    so lately lang ako nagadjust (bumili ng 2.5lbs pair of plates)
    Boss Jetti, nakita ko lifting stats mo, Idol!
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