hahaha bro, walang sense mag buhatng wayyyy below your capacity lalo na kung ang layo ng deperensya ng binbuhat mo sa KAYA mo buhatin. Di ba nakakatamad magbuhat ng something na alam mo madali? SL is supposed to be heavy, kung kaya mo hangang 250lbs, why limit yourself to 165lbs? If I were you bigatan mo na LAHAT ng lifts mo if you want results. trust me
SL and other programs are cool but only if applied correctly.
hahaha bro, walang sense mag buhatng wayyyy below your capacity lalo na kung ang layo ng deperensya ng binbuhat mo sa KAYA mo buhatin. Di ba nakakatamad magbuhat ng something na alam mo madali? SL is supposed to be heavy, kung kaya mo hangang 250lbs, why limit yourself to 165lbs? If I were you bigatan mo na LAHAT ng lifts mo if you want results. trust me
SL and other programs are cool but only if applied correctly.
Well tama kayo idol. Sa SL nagsimula talaga ako sa BAR lang which is 45lbs even I know kaya ko bumuhat na ng 55lbs or heavier but I stick with the program. Medyo bookish ako kung ano sinabi nun nabasa ko yun sinusunod ko Well dadating din tayo dyan sa mga super bigat. Medyo weakling pa rin so I'm working on my strength muna. Yung WOD sa Crossfit is my endurance treatment. Nagpapayat muna idol at mataba pa. Yan pa kasi ang main goal ko ngaun... to reach 75kg. =( So close yet so far. Hehehehe
wala naman problem sa program mo, infact madami ang nagimprove sa SL. yung assessment mo sa sarili mo yung hindi mo siguro nafactor-in. The thing is hindi tayo pareparehas ng pinangagalingan so importante na iconsider mo yung IKAW (you're potential). It's not bad to be bookish, but it's better to be realistic. Sayang yung lakas mo e, at karamihan ng kilala ko na 200-300pounders ay malalakas talaga especially sa lower body regardless kung weigtloss or strength training or cardio lang, malakas pa din sila.
DO you know what HEAVY lifting can do for your metabolism? baka yun ang kulang para mareach mo yung 75kg. Also, yung heavy PL/OLY lifts ang foundation ng crossfit. Check mo yung mga lumang crossfit programs puro heavy lifting halos. Dati fan ako ng crossfit pero ngayon medyo nabawasan kasi ginawang fun games yung mga WOD at mas naging prone sa injuries.
wala naman problem sa program mo, infact madami ang nagimprove sa SL. yung assessment mo sa sarili mo yung hindi mo siguro nafactor-in. The thing is hindi tayo pareparehas ng pinangagalingan so importante na iconsider mo yung IKAW (you're potential). It's not bad to be bookish, but it's better to be realistic. Sayang yung lakas mo e, at karamihan ng kilala ko na 200-300pounders ay malalakas talaga especially sa lower body regardless kung weigtloss or strength training or cardio lang, malakas pa din sila.
DO you know what HEAVY lifting can do for your metabolism? baka yun ang kulang para mareach mo yung 75kg. Also, yung heavy PL/OLY lifts ang foundation ng crossfit. Check mo yung mga lumang crossfit programs puro heavy lifting halos. Dati fan ako ng crossfit pero ngayon medyo nabawasan kasi ginawang fun games yung mga WOD at mas naging prone sa injuries.
BOOM' I think yung tanong mo ang matagal ko na hinahanap na sagot - "DO you know what HEAVY lifting can do for your metabolism" I just realized na the past 2 months eh magaan yung binubuhat ko which is same weight ng binubuhat ko nagsisimula pa ako :banghead: especially pag WOD, I dont push it sa limit ko. :duh:
Now everything make sense THANK YOU sir VINCH. I think its time to shift gear na sa mga binubuhat ko... follow what the WOD weights required kasi dati I will only lift dun sa comfort weight ko. And try to increase yung SL ko ng medyo mabigat pa.
Sa SL try to go as heavy as possible for the 5x5. sa WOD, wala ka naman choice sa weights na gagamitin kung may prescribed pero focus on TIME since yun ang loading parameter nun.
Sa SL try to go as heavy as possible for the 5x5. sa WOD, wala ka naman choice sa weights na gagamitin kung may prescribed pero focus on TIME since yun ang loading parameter nun.
SL5x5= LOAD
WOD= TIME
Idol, one more thing do u advice using belt? ito kasi magiging dilemma ko SL hirap ako sa 225lbs with out belt so do you advice na ill start somewhere in 200lbs without belt or 235lbs but with belt na sa nxt SL ko sa DL?
Sa SL try to go as heavy as possible for the 5x5. sa WOD, wala ka naman choice sa weights na gagamitin kung may prescribed pero focus on TIME since yun ang loading parameter nun.
SL5x5= LOAD
WOD= TIME
Idol, one more thing do u advice using belt? ito kasi magiging dilemma ko SL hirap ako sa 225lbs with out belt so do you advice na ill start somewhere in 200lbs without belt or 235lbs but with belt na sa nxt SL ko sa DL?
Belt is very useful and lessens the risks. Practical for gymrats. Unless competitive raw lifter ka then you should train raw based on competiotn rules. Ako lagi nagbebelt sa DL and Squats and any exercises which puts pressure on the spine. Minsan nga pag suot ko na yung belt hindi ko na tinatangal hangang matapos ako. Yung mga gymrats na ayaw magbelt for the sake of bragging e may kalalagyan in the future pag na-SNAP CITY:P
Sa SL try to go as heavy as possible for the 5x5. sa WOD, wala ka naman choice sa weights na gagamitin kung may prescribed pero focus on TIME since yun ang loading parameter nun.
SL5x5= LOAD
WOD= TIME
Idol, one more thing do u advice using belt? ito kasi magiging dilemma ko SL hirap ako sa 225lbs with out belt so do you advice na ill start somewhere in 200lbs without belt or 235lbs but with belt na sa nxt SL ko sa DL?
Belt is very useful and lessens the risks. Practical for gymrats. Unless competitive raw lifter ka then you should train raw based on competiotn rules. Ako lagi nagbebelt sa DL and Squats and any exercises which puts pressure on the spine. Minsan nga pag suot ko na yung belt hindi ko na tinatangal hangang matapos ako. Yung mga gymrats na ayaw magbelt for the sake of bragging e may kalalagyan in the future pag na-SNAP CITY:P
Noted. Sir Vinch' Last na talaga to. My workout is from Monday to Friday (MWF - SL plus WOD at TTH - WOD). Sunday is my REST DAY and every Saturday, pinagddrive ko yun wife ko sa work place nya sa hospital and she will be working there for 4 hours and with that 4 hours tatambay na ako sa gym without specific program to follow. What do you think should I focus on sa isang araw? Any advice to give? I want my saturday to be rest day din pero mas mahirap tumunganga at magantay ng apat na oras na walang ginagawa so kaya sa gym ang tuloy ko. :twitcy:
Anyone nakaranas na parang may sumasakit o humihilab sa lower right ng tyan nyo or sa may appendix area after heavy week workout? Is this sign of appendicitis (pero pag pinepress ko eh ndi namn masakit) or just a side stitch? Thanks guys!
Anyone nakaranas na parang may sumasakit o humihilab sa lower right ng tyan nyo or sa may appendix area after heavy week workout? Is this sign of appendicitis (pero pag pinepress ko eh ndi namn masakit) or just a side stitch? Thanks guys!
Kanina... dami ko nainum tubig eh, heheh! tsaka naparami peri work out meal ko, :P
Summary of this week: I have reached my failure sa Squats 195lbs at OP 115lbs. I managed to complete the sets sa squats but in bad forms... half squats na lang. Prior to that at 185lbs, mukhang 2 rounds na fuful squats ko pa the rest half na din.
OP, 115lbs... Jinejerk ko na mataas lang. Prior to that... I'm jerking it lalo na the last 2 rounds. Bad forms na din.
NEXT WEEK: I'm thinking to deload sa squats at op. I'll make it 175lbs squats and 85lbs sa op for the whole week. What do you think guys?
medyo similar tayo ng training haha. saan mo kinukuha yung mga wods mo?
Sir, nakasulat sa board ng gym na pinagttrainingan ko... They are into crossfit. And sa tanong mo saan? I'm not really sure kung san yung source nila. :huh
Are you into crossfit din and SL?
Anu name ng gym/box? ginagamit ko yung training na ganyan like metcons for strengthening and conditioning. Pero try ko sumali sa throwdown next year sumali ako ngayon sa Titan games sa nov. 9. Kaso strongman yung competition pero parang crossfit din
Anu name ng gym/box? ginagamit ko yung training na ganyan like metcons for strengthening and conditioning. Pero try ko sumali sa throwdown next year sumali ako ngayon sa Titan games sa nov. 9. Kaso strongman yung competition pero parang crossfit din
Sir yung box we call it Crossfit Batangas but not really affiliated sa brand ng crossfit. Yes promdi here.
I heard of that... sa the camp ang venue. we might watch sir and goodluck. Hope to meet my goal baka next year if fit enough makasali din. :lol
Haha masaya rin kasi na maraming training. Para di madaling maburnout. Ok Talaga mag bodybuilding at the same time strength and conditioning. Sa body type ko kasi Hindi ako pan BB competition haha. See you sa event, ako yung number 011
WOD: 20 Minutes Time Cap
Before each round, 4 Over Head Walking Lunges 15lbs
Sumo Deadlift Hand Pull 65lbs - 1-2-3-4-5-6-7-8-9-10
Plate Burpees 15lbs - 10-9-8-7-6-5-4-3-2-1
TOTAL TIME: 16:30
My Squat sucks! I dont know what happen... I felt very weak! Nag deload ako from 195 to 175 na lang for the sake of proper form pero I can't lift! Guys... I did 175lbs last week and I did it perfectly fine kahit may struggle. But today can't even complete 5 reps. I dont know what to do? HELP HELP...
@fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.
WOD: 20 Minutes Time Cap
Before each round, 4 Over Head Walking Lunges 15lbs
Sumo Deadlift Hand Pull 65lbs - 1-2-3-4-5-6-7-8-9-10
Plate Burpees 15lbs - 10-9-8-7-6-5-4-3-2-1
TOTAL TIME: 16:30
My Squat sucks! I dont know what happen... I felt very weak! Nag deload ako from 195 to 175 na lang for the sake of proper form pero I can't lift! Guys... I did 175lbs last week and I did it perfectly fine kahit may struggle. But today can't even complete 5 reps. I dont know what to do? HELP HELP...
same tau boss, ung last week kong 200lbs sa squat naging 190 to 195llbs tapos hirap pa...need to adjust my warm up siguro...mejo madami kase
@fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.
Thank you idol I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. Hehehehehe
same tau boss, ung last week kong 200lbs sa squat naging 190 to 195llbs tapos hirap pa...need to adjust my warm up siguro...mejo madami kase
At least you made it sa 200lbs.' Hehehehe I think ill skip squats till the end of the month. Kelangan ko mamiss mo na sya. yung 195lbs ko kasi ang pangit na ng form ko... hindi ko na sya maibaba ng todo, kalakalahati na lang. Hehehehe So ill be back sa November na lang (with vengeance) Hehehehe.
@fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.
Thank you idol I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. Hehehehehe
Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.
@fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.
Thank you idol I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. Hehehehehe
Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.
Idol, quick question... sa current weight ko which is 83kg which is far from my "ideal" target of 75kg... i'm not really sure for the correct terms pero kung mag start ako mag train para magka cuts... bumababa pa kaya ang timbang ko? Thanks
@fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.
Thank you idol I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. Hehehehehe
Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.
Idol, quick question... sa current weight ko which is 83kg which is far from my "ideal" target of 75kg... i'm not really sure for the correct terms pero kung mag start ako mag train para magka cuts... bumababa pa kaya ang timbang ko? Thanks
Post ka ng recent pic bro. Honestly mahirap yang current goal kung ako tatanungin. Mahirap in the sense na TARGET WEIGHT ang hinahabol mo which is not the same situation back when you were very over weight. Siguro it would be better if you align your goal sa current situation mo. Hindi ka na dapat masyado namomoblema about weightloss, dapat siguro magfocus ka na on packing on muscle and improve your body composition. Pag sinabi mong CUTS meaning slabs of muscle. Tama na ganun na talaga dapat ang focus mo ngayon tapos bonus na lang yung fatloss in the process. Pwede siguro hindi ka umabot ng 75kg, pero kung SOLID and STRONG 78-80kg ka naman e mas maganda ata tignan yun.
Comments
SL and other programs are cool but only if applied correctly.
Well tama kayo idol. Sa SL nagsimula talaga ako sa BAR lang which is 45lbs even I know kaya ko bumuhat na ng 55lbs or heavier but I stick with the program. Medyo bookish ako kung ano sinabi nun nabasa ko yun sinusunod ko
DO you know what HEAVY lifting can do for your metabolism? baka yun ang kulang para mareach mo yung 75kg. Also, yung heavy PL/OLY lifts ang foundation ng crossfit. Check mo yung mga lumang crossfit programs puro heavy lifting halos. Dati fan ako ng crossfit pero ngayon medyo nabawasan kasi ginawang fun games yung mga WOD at mas naging prone sa injuries.
BOOM' I think yung tanong mo ang matagal ko na hinahanap na sagot - "DO you know what HEAVY lifting can do for your metabolism" I just realized na the past 2 months eh magaan yung binubuhat ko which is same weight ng binubuhat ko nagsisimula pa ako :banghead: especially pag WOD, I dont push it sa limit ko. :duh:
Now everything make sense
SL5x5= LOAD
WOD= TIME
Idol, one more thing do u advice using belt? ito kasi magiging dilemma ko SL hirap ako sa 225lbs with out belt so do you advice na ill start somewhere in 200lbs without belt or 235lbs but with belt na sa nxt SL ko sa DL?
Belt is very useful and lessens the risks. Practical for gymrats. Unless competitive raw lifter ka then you should train raw based on competiotn rules. Ako lagi nagbebelt sa DL and Squats and any exercises which puts pressure on the spine. Minsan nga pag suot ko na yung belt hindi ko na tinatangal hangang matapos ako. Yung mga gymrats na ayaw magbelt for the sake of bragging e may kalalagyan in the future pag na-SNAP CITY:P
Noted. Sir Vinch' Last na talaga to.
Kanina... dami ko nainum tubig eh, heheh! tsaka naparami peri work out meal ko, :P
SL5x5
Squats: 165lbs
BP: 125lbs
ROW: 135lbs
WOD: Time 10mins
15-12-9
Thrusters @ 95lbs
Over the Bar Burpees
Decided to redo everything from my last SL but with extra weight... its been a week!
SL5x5
Squats: 175lbs
BP: 135lbs
ROW: 145lbs
WOD: 20 mins - 2 Rounds
21 BP 135lbs
21 Pull-ups
Medyo bitin... sundot ng chest
4 x 12 Bent-Arm Dumbbell Pullover 40lbs
3 x 12 Incline BP 75lbs
3 x 10 Incline Dumbbell Press 35lbs
SL5x5
Squats: 185lbs
OP: 3/3/3/1/1 115lbs
DL: 205lbs
WOD: For time - 53 minutes
100 - Russian KB Swing 16kg
90 - Box dips
80 - V-ups
70 - Burpees
60 - DL 135lbs
WOD:
Front Squats
2x5 - 65lbs
1x5 - 85lbs
5x7 - 115lbs
AMRAP 8 minutes: 4 Rounds
7 Hang Squat Clean 75lbs
15 Barbel Row 75lbs
SL5x5
Squats: 195lbs
BP: 145lbs
BR: 155lbs
Summary of this week: I have reached my failure sa Squats 195lbs at OP 115lbs. I managed to complete the sets sa squats but in bad forms... half squats na lang. Prior to that at 185lbs, mukhang 2 rounds na fuful squats ko pa the rest half na din.
OP, 115lbs... Jinejerk ko na mataas lang. Prior to that... I'm jerking it lalo na the last 2 rounds. Bad forms na din.
NEXT WEEK: I'm thinking to deload sa squats at op. I'll make it 175lbs squats and 85lbs sa op for the whole week. What do you think guys?
Sir, nakasulat sa board ng gym na pinagttrainingan ko... They are into crossfit. And sa tanong mo saan? I'm not really sure kung san yung source nila. :huh
Are you into crossfit din and SL?
Sir yung box we call it Crossfit Batangas but not really affiliated sa brand ng crossfit. Yes promdi here.
I heard of that... sa the camp ang venue. we might watch sir and goodluck. Hope to meet my goal baka next year if fit enough makasali din. :lol
Barbel Row
10x3 - 50kg
10x1 - 70kg
Seated Row
10x1 - 49kg
10x2 - 59kg
6x1 - 73kg
Lat Pull Down
10x1 - 49kg
10x2 - 59kg
1x1 - 73kg
Bicep Curl
10x1 - 15kg
10x2 - 20kg
6x1 - 25kg
Hammer Curl
10x1 - 12kg
8x1 - 12kg
10x2 - 10kg
Shrugs
10x4 - 20kg
Deadlift
5x1 - 100kg
SL5x5
Squats: Deload - 175lbs 5-4-3-3-0
OP: Deload 75lbs
DL: 225lbs
WOD: 20 Minutes Time Cap
Before each round, 4 Over Head Walking Lunges 15lbs
Sumo Deadlift Hand Pull 65lbs - 1-2-3-4-5-6-7-8-9-10
Plate Burpees 15lbs - 10-9-8-7-6-5-4-3-2-1
TOTAL TIME: 16:30
Rest 2 minutes:
3 rounds, 10 sec rest p/set
Plank Hold
Duck Hops
Russian Twist
My Squat sucks! I dont know what happen... I felt very weak! Nag deload ako from 195 to 175 na lang for the sake of proper form pero I can't lift! Guys... I did 175lbs last week and I did it perfectly fine kahit may struggle. But today can't even complete 5 reps. I dont know what to do? HELP HELP...
same tau boss, ung last week kong 200lbs sa squat naging 190 to 195llbs tapos hirap pa...need to adjust my warm up siguro...mejo madami kase
Thank you idol
At least you made it sa 200lbs.' Hehehehe I think ill skip squats till the end of the month. Kelangan ko mamiss mo na sya.
Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.
Idol, quick question... sa current weight ko which is 83kg which is far from my "ideal" target of 75kg... i'm not really sure for the correct terms pero kung mag start ako mag train para magka cuts... bumababa pa kaya ang timbang ko? Thanks
Post ka ng recent pic bro. Honestly mahirap yang current goal kung ako tatanungin. Mahirap in the sense na TARGET WEIGHT ang hinahabol mo which is not the same situation back when you were very over weight. Siguro it would be better if you align your goal sa current situation mo. Hindi ka na dapat masyado namomoblema about weightloss, dapat siguro magfocus ka na on packing on muscle and improve your body composition. Pag sinabi mong CUTS meaning slabs of muscle. Tama na ganun na talaga dapat ang focus mo ngayon tapos bonus na lang yung fatloss in the process. Pwede siguro hindi ka umabot ng 75kg, pero kung SOLID and STRONG 78-80kg ka naman e mas maganda ata tignan yun.