thanks brah! LOL! i've done this weight before for 3 reps but never considered as a PR because depth was too shallow and it felt like the weight owned me 4 months ago. this time i got the weight in control and still have a couple of reps more left in the tank before i racked the bar :P
Unfortunately my log book that i always carry w/ me during workout went missing so I might need to buy a new one though it would be great if i could find it as it has all my logs and PRs so it makes it easier for me to tell wether i'm progressing or not. Oh well PAPEL! :P
3x225
3x255
6x292.5 (New PR! Wahoo! 1 rep left in the tank)
Box Squats (a bit below parallel depth)
10x165
10x165
10x165
Good Mornings
10x165
10x165
8x165
Hack Squats (machine)
10x210lbs
12x210lbs
Seated Calf Raise
13x145lbs
15x100lbs
15x100lbs
Standing calf raise machine
15x185lbs
15x185lbs
Concentration Curls
10x25
10x35
5x40
Hammer Curls
10x35lbs
8x35lbs
Reverse Grip DB Curls
10x20lbs
10x15lbs
Right before i started I already felt that i'm not in the zone surprisingly enough after my 2nd workset my CNS fired up and gave focus in doing 6 reps for my 3rd heavy set. my movement was fluid for my set and felt like i can squeeze more reps before i stopped then again i stopped at 6 reps in order not to burn out my CNS (w/c i have been doing eversince). And i started working out my calves again for it seems my legs are starting to catch up now
Bench ako bukas. i'm not quite adept sa front squat due to flexibilty issues pero pwede naman natin tingnan bukas kon lang naman pinagkaiba ni front squats and back squat.
5x180lbs
3x205lbs
3x230lbs (PR! I have finally beaten my old 1RM of 220lbs)
9x155lbs
8x155lbs
8x155lbs
Flat DB press
10x50lbs
10x60lbs
JM Press
10x90lbs
10x90lbs
8x90lbs
Closed Grip Bench press
8x110lbs
10x110lbs
I'm finally out of the 220lbs barrier Wohoo and ready to take more weight next cycle though i will have to decrease the increments as i still feel that i'm nearing my current physical limits in pressing. Wouldn't want to push my luck too much only to end up in a tougher wall to break once i stall. I'll have to work more on my assistance routines and weakpoints in order progress further.
Also i finally figured out why my left arm (brachiallis area) hurts whenever i'm pressing heavy. it's because pressing the bar in an uneven manner the right side goes up first before the left w/c puts more strain in my right arm w/c also make me lose control of the weight as well. I've figured out as well a good positioning of my wrists w/c allows me to unrack a heavy loaded bar on my own much easier aside from keeping my shoulder blades tight
5x315lbs
3x360lbs
3x400lbs (New Rep PR Wahoo!!!!)
9x255lbs
8x255lbs
8x255lbs
BB Rows
10x155lbs
11x155lbs
I'm supposed to be pullups made a couple of attempt but I got so drained w/ the deadlift so did lat pulldowns for the time being but wil definitel bring back pullups again in my routine after staying away from it for a long time
Lat Pulldown - Neutral grip (strict and contorlled movement yet explosive not the "jerk that weight brah!" type :P)
12x100lbs
10x120lbs
8x140lbs
6x150lbs
Deload week next week though i'm planning to work and check on some weakpoints again in DLs since I somehow felt my form is not that solid (rounded back particualrly) in my last rep since its my first time repping out 400 in ages.
5x240lbs
3x275lbs
1x310lbs (had to drop the weight to the pins because i lost balance and tightness on my 2nd rep from the hole)
3x310lbs (2nd attempt and nailed it oh and new PR again Yay!)
10x190lbs
10x190lbs
BB Box Squats
9x190lbs ("Breathe! Breathe!" i kept telling myself on this set hahaha)
10x190lbs
10x190lbs
Good workout overall, i just almost passed out after the 310lbs set so i had to rest a bit longer to collect my thoughts again hahaha.
And while I was resting, there was this couple (bf/gf most likely) that were trying to "fool around" w/ their workouts. they tried playing around on the smith and hack squat machine they even took vids of their "quarter squats on the smith machine" (seriously? quarter squat on a machine?). then the lady sat on the calf raise machine and there were 2 25kgs plates loaded on the machine now the lady managed to lift off and release the lock of the machine and after 2 reps, realized the load was too heavy and is having trouble now bringing back the lock. so obviously i went to aid the lady since busy yata si bf in "oogling" the other ladies sa aero area. guess what? after trying to help i was told by the lady "ok lang po , kaya ko to" then biglang lapit si BF at mukhang "territorial" mode (easy tiger i'm just trying to help) talk about being greatful huh? then i just left since i see no point in staying there any further. i just wished the dude could look after his lady better not get too busy oogling w/ other ladies.
Oo malaki ang tyan ko LOL! dinaya lang yan sa fitted shirt at malamang lighting hahaha
Salamat mga bros.
@dregg mabuti at nakakatulong sayu ung mga tips ko ask away lang pag may tanong ka.
@masala tyaga tyaga lang po yan sir huwag susuko. darating ka din dyan. though for me i'm not done w/ that yet. kung tutuusin I still consider myself weak compared to the others I know/seen.
tanong ko pala sir DS, paano ba malalaman kung na buburn out na sa mga heavy lifts or so?
Feeling ko anytime soon ma buburnout ako sa mga kalokohan ko eh, kahapon even may chalk nag slip yung right hand grip ko..tho hindi naman na risk ang form.
Kaya ibabalik ko na rowing for my grip na rin.
Un nga lang ,hindi ko alam kung ano yung burnout or something a like.
when you normally wake up in the morning very and I mean very lethargic at kahit makailang shots kapa ng espresso eh wala ka pa din sa tamang hulog mag train. saka for me i tend to procrastinate pag burned out nako sa lifting and lahat ng reasons/excuse na pwede ko isipin or gawin ay bigla na lang pumpasok sa utak ko hehehehe
other signs are, warmup set seems like you're in your working sets already and joints usually start to hurt in many places those are just a few.
try ko nga calibrate next week monday DL kung ganun.. Kasi mostly pag gising ko eh selfie muna eh, tapos ligo ayun rush hour mode lol that was on 4am.
tapos sa office naman as usual, antukin ako lagi, lousy enjoying the doms sometimes.. Pero pag may trabaho adik mode naman.
Sa gym naman, this what somewhat I feel.. few shots of coffee and cobra drink, first few minutes tinatamad ako o inantok but when I do some warm ups okay na.
Siguro nababawi sa mga heavy meals ko, i don't know sir DS kung yun un. Pero I don't feel naman na pagod na ko sa pinagagawa ko. hehe I always make sure na I am 100% motivated all the time.
Jettie, yun rin problema ko with pulling heavy DL's. Yung right hand grip ko nabigay lagi and I'm gonna raise my right knee up to support it from falling to the ground hahahaha!(left hand dominant hand ko)
Comments
Deadlift 5/3/1 week 1
New max = 410lbs
Warmup: RC Rotations, Deadlift 5x165lbs, 3x205lbs, 2x245lbs
Worksets
Deadlift
5x265lbs
5x310lbs
8x350lbs
BB Rows
10x150lbs
10x150lbs
DB Kroc Rows
10x65lbs
10x75lbs
10x75lbs
WU: RC rotations, BB Squats 5x125lbs, 3x155lbs, 2x185lbs
Work sets
BB Squats
5x235lbs
3x265lbs
3x295lbs (left 2 in the tank)
10x185lbs
10x185lbs
Good Mornings
10x165lbs
11x165lbs
9x185lbs
Sumo Deads
10x255lbs
9x255lbs
Concentraion Curls
11x25lbs
10x30lbs
9x35lbs
7x35lbs
Alternating Hammer Curls
10x35lbs
12x35lbs
i got a new PR for squats Yey!
Finally I'm done for this cycle after a few setbacks w/ schedule and work stress and off to do a working deload week. Off to hit chest/tri's later
Deadlift Week2
Minimum target = 3 reps
WU: RC Rotations, Deadlift: 170x5, 210x3, 255x2
Worksets:
Deadlift:
295x3
335x3
380x4
255x10
255x10
255x8
BB Rows
155x10
155x10
155x8
DB Rows (per arm)
65x10
75x10
85x9
Seated Rows
190x10
220x10
220x10
220x8
Mediocre workout i'd say. Not on top performance but not bad either. Next week time to pull 400lbs for reps Woohoo! :P
Overhead Press 5/3/1 week2
WU: RC Rotations, Overhead Press: 60x5, 75x3, 87.5x2
Worksets
Overhead Press
100x3
115x3
130x6 PR! Woohoo!
90x10
110x10
110x8
90x8 (Recomp)
One arm Standing DB press (a.k.a. Captain Dumbbell press :P)
10x35lbs
12x40lbs
10x45lbs
Monkey raises Superset w/ Side Lateral Raises
25lbsx10 ~10lbsx10
30lbsx10 ~10lbsx10
35lbsx10 ~10lbsx10
BB Shrugs
200x10
240x12
240x12
Face Pulls
90x12
105x10
120x12
120x12
Unfortunately my log book that i always carry w/ me during workout went missing
WU: RC Rotations, BB Squats: 5x130, 3x160, 2x190
Worksets
BB Squats
3x225
3x255
6x292.5 (New PR! Wahoo! 1 rep left in the tank)
Box Squats (a bit below parallel depth)
10x165
10x165
10x165
Good Mornings
10x165
10x165
8x165
Hack Squats (machine)
10x210lbs
12x210lbs
Seated Calf Raise
13x145lbs
15x100lbs
15x100lbs
Standing calf raise machine
15x185lbs
15x185lbs
Concentration Curls
10x25
10x35
5x40
Hammer Curls
10x35lbs
8x35lbs
Reverse Grip DB Curls
10x20lbs
10x15lbs
Right before i started I already felt that i'm not in the zone surprisingly enough after my 2nd workset my CNS fired up and gave focus in doing 6 reps for my 3rd heavy set. my movement was fluid for my set and felt like i can squeeze more reps before i stopped then again i stopped at 6 reps in order not to burn out my CNS (w/c i have been doing eversince). And i started working out my calves again for it seems my legs are starting to catch up now
Bench Press 5/3/1 week (repeat from the last GWO since I was not entirely focused :P)
WU: RC Rotations, Flat Bench Press: 5x95lbs, 3x120lbs, 2x145lbs
Worksets
Flat Bench Press
5x180lbs
3x205lbs
3x230lbs (PR! I have finally beaten my old 1RM of 220lbs)
9x155lbs
8x155lbs
8x155lbs
Flat DB press
10x50lbs
10x60lbs
JM Press
10x90lbs
10x90lbs
8x90lbs
Closed Grip Bench press
8x110lbs
10x110lbs
I'm finally out of the 220lbs barrier Wohoo and ready to take more weight next cycle though i will have to decrease the increments as i still feel that i'm nearing my current physical limits in pressing. Wouldn't want to push my luck too much only to end up in a tougher wall to break once i stall. I'll have to work more on my assistance routines and weakpoints in order progress further.
Also i finally figured out why my left arm (brachiallis area) hurts whenever i'm pressing heavy. it's because pressing the bar in an uneven manner the right side goes up first before the left w/c puts more strain in my right arm w/c also make me lose control of the weight as well. I've figured out as well a good positioning of my wrists w/c allows me to unrack a heavy loaded bar on my own much easier aside from keeping my shoulder blades tight
Deadlift 5/3/1 week
WU: RC Rotations: Deadlift 5x170lbs, 3x210lbs, 2x255lbs
Worksets
Deadlift
5x315lbs
3x360lbs
3x400lbs (New Rep PR Wahoo!!!!)
9x255lbs
8x255lbs
8x255lbs
BB Rows
10x155lbs
11x155lbs
I'm supposed to be pullups made a couple of attempt but I got so drained w/ the deadlift so did lat pulldowns for the time being but wil definitel bring back pullups again in my routine after staying away from it for a long time
Lat Pulldown - Neutral grip (strict and contorlled movement yet explosive not the "jerk that weight brah!" type :P)
12x100lbs
10x120lbs
8x140lbs
6x150lbs
Deload week next week though i'm planning to work and check on some weakpoints again in DLs since I somehow felt my form is not that solid (rounded back particualrly) in my last rep since its my first time repping out 400 in ages.
Overhead/Military Press - 5/3/1 week
WU: RC ROtations, Overhead press: 5x60lbs, 3x75lbs, 2x90lbs.
Worksets
Overhead Press
5x110lbs
3x125lbs
6x140lbs (Errrr...It must be the caffein hehehe :P)
10x90lbs
10x100lbs
10x120lbs (yup definitely the caffein haha!xD)
Capt. Dumbell Press (Standing One arm DB shoudler press)
10x40lbs
10x45lbs
10x50lbs
Monkey Raises superset w/ side lateral raises
10x30lbs ~ 10x10lbs
10x35lbs ~ 10x10lbs
10x40lbs ~ 12x10lbs
BB Shrugs
12x200lbs
12x245lbs
12x245lbs
Face Pulls
12x105lbs
12x135lbs
12x135lbs
I might add unilateral movements again for rear delts coz i noticed that my right rear delt is a bit more "developed" compared to my left rear delt.
Squats 5/3/1 week, Forearms/Biceps
WU: RC Rotations, BB Squats: 5x130lbs, 3x160lbs, 2x190lbs
Worksets
BB Squats
5x240lbs
3x275lbs
1x310lbs (had to drop the weight to the pins because i lost balance and tightness on my 2nd rep from the hole)
3x310lbs (2nd attempt and nailed it oh and new PR again Yay!)
10x190lbs
10x190lbs
BB Box Squats
9x190lbs ("Breathe! Breathe!" i kept telling myself on this set hahaha)
10x190lbs
10x190lbs
Good mornings
10x165lbs
8x165lbs
10x165lbs
Seated Calf raises
12x120lbs
12x120lbs
Calf raise machine
12x200lbs
12x220lbs
Concentration Curls
10x25lbs
10x30lbs
11x35lbs
6x40lbs
Alternating Hammer Curls
10x35lbs
10x40lbs
10x40lbs
Neutral Grip Cable Pulls (rope attachment)
12x110lbs
13x110lbs
13x110lbs
Good workout overall, i just almost passed out after the 310lbs set so i had to rest a bit longer to collect my thoughts again hahaha.
And while I was resting, there was this couple (bf/gf most likely) that were trying to "fool around" w/ their workouts. they tried playing around on the smith and hack squat machine they even took vids of their "quarter squats on the smith machine" (seriously? quarter squat on a machine?). then the lady sat on the calf raise machine and there were 2 25kgs plates loaded on the machine now the lady managed to lift off and release the lock of the machine and after 2 reps, realized the load was too heavy and is having trouble now bringing back the lock. so obviously i went to aid the lady since busy yata si bf in "oogling" the other ladies sa aero area. guess what? after trying to help i was told by the lady "ok lang po , kaya ko to" then biglang lapit si BF at mukhang "territorial" mode (easy tiger i'm just trying to help) talk about being greatful huh? then i just left since i see no point in staying there any further. i just wished the dude could look after his lady better not get too busy oogling w/ other ladies.
Ang "madayang" lighting at shirt (na hindi naman binili LOL!) sa fitting room.
hanep na goodmornings yan. 165 pounds fuarkk,... kala ko bar lang yun. lol.. nmukhang malaking tulong sakin yun sir. Thanks!
Salamat mga bros.
@dregg mabuti at nakakatulong sayu ung mga tips ko ask away lang pag may tanong ka.
@masala tyaga tyaga lang po yan sir huwag susuko. darating ka din dyan. though for me i'm not done w/ that yet. kung tutuusin I still consider myself weak compared to the others I know/seen.
tunay na weight pa hehe
Feeling ko anytime soon ma buburnout ako sa mga kalokohan ko eh, kahapon even may chalk nag slip yung right hand grip ko..tho hindi naman na risk ang form.
Kaya ibabalik ko na rowing for my grip na rin.
Un nga lang ,hindi ko alam kung ano yung burnout or something a like.
Kasi sa Wendler may mga pahinga eh.
other signs are, warmup set seems like you're in your working sets already and joints usually start to hurt in many places those are just a few.
tapos sa office naman as usual, antukin ako lagi, lousy enjoying the doms sometimes.. Pero pag may trabaho adik mode naman.
Sa gym naman, this what somewhat I feel.. few shots of coffee and cobra drink, first few minutes tinatamad ako o inantok but when I do some warm ups okay na.
Siguro nababawi sa mga heavy meals ko, i don't know sir DS kung yun un. Pero I don't feel naman na pagod na ko sa pinagagawa ko. hehe I always make sure na I am 100% motivated all the time.