ang max mo ay 400 lbs @ 4 reps (near muscle failure) ? do you still attempt a 2nd set at reduced load
ang max ko kasi kahapon sa sumo DL ay 200 lbs @ 3 reps. nag-attempt ako ng 2nd set, 160 lbs @ 4 reps. the 2nd set still feels like a punishment
ang kasunod kasi na exercise ay bench press. makakatulong po ba sa first working set ko sa bench press kung i-drop ko na ang 2nd set sa sumo DL ? max effort ko naman lagi yung 1st working set ko sa sumo DL
all out as in around 90% ng 1RM mo?
Me nope, even when i do heavy singles i start around 70% of my 1RM then ramp the weight up per set. ganun din sa 5/3/1 program ko. i'm not quite kasi kung pano ang pagkaka structure ng program mo when it comes to ramping up weight per set.
most likely kaya ka hirap pa din sa 2nd mo na 160 is because almost spent na ang energy from doing the 200lb set saka "sunog" na din halos CNS mo. may point si jettie having a good warm-up set helps a lot dun sa top working sets mo as it prepares your body (and CNS) for the incoming heavy load ahead.
My take is figure out the weight and sets for your warm up sets as well. kasi pag bara2x lang din kasi ang warm up you won't be able to set your "mind" right lalo na sa focus if your not properly warmed up. saka "treat the lighter sets like the heavy sets and treat the heavy sets like the lighter sets" in short kung gano ka kaexplosive sa light sets ganun din dapat sa heavy sets (or at least in an optimal manner) same thing sa muscle recruitement bet lighter and heavier sets.
Q: What's your take with this one? > unequal distribution of torque using mixed grip
Sabi raw nakakapag-cause ng imbalance sa proportion sa back. Which is IMO 'pag na-stick ka lang sa isang grip sa mixed grip for a long time, i.e. not alternating grip between sets. Just want to hear sides...
Q: What's your take with this one? > unequal distribution of torque using mixed grip
Sabi raw nakakapag-cause ng imbalance sa proportion sa back. Which is IMO 'pag na-stick ka lang sa isang grip sa mixed grip for a long time, i.e. not alternating grip between sets. Just want to hear sides...
not quite sure by far wala pa naman ako nakikita imbalances maybe because hindi pa fully developed ung back ko i guess. i usually use left-underhand, right-overhand na grip for DLs.
try pointing them a bit outward and use a bit wider than shoulder width stance. if its still the same you might need to add assistance workouts that mainly targets glutes/hams and corrects your hip hinging. Good mornings, BB glute bridges and Glute ham raises are what i usually add for those.
try pointing them a bit outward and use a bit wider than shoulder width stance. if its still the same you might need to add assistance workouts that mainly targets glutes/hams and corrects your hip hinging. Good mornings, BB glute bridges and Glute ham raises are what i usually add for those.
Di rin siguro nakakatulong na 3 weeks na ata akong walang leg workout haha.
May problema ako sa breathing sa pag DL, kasi after ng working set, light headed ako. Hahaha.
Tsaka palagay ko lagging sakin ay legs, hirap akong mag angat pero walang problema sa locking.
Dude feeling light-headed after a bust-ass set of deads, squats, cleans, bb rows, t-bar rows, etc is normal. Doesn't usually happen with very low reps though. It happens bcoz the brain can get slightly oxygen deprived on movements like listed above that require alot of breathing. If I don't feel light-headed a few times on back & leg day, I haven't busted ass hard enough.
@nrg usually hams and glute ako may DOMS for conv DL. as for squat sapul lahat sakit hams/glutes/quads@stannis and that is the very reason why we must train our lower body too hehehe. :P
usually hams and glute ako may DOMS for conv DL. as for squat sapul lahat sakit hams/glutes/quads
does that mean my hamstrings are lagging behind my glutes ?
I have recently switch from sumo DL to conventional DL ?
My PR on sumo DL was 200 lbs @ 6 reps. When I switched to conventional DL, I only lifted 117 lbs @ 5 reps because I deloaded because of overtraining. But even at that weight, I felt DOMS in my hamstrings but not too much
not really, mas lamang talaga kahit sa akin ang DOMS sa hams compared sa glutes. though you may try to see if you are really activating your glutes as well during the movement.
lumipat na po ako ng gym. sakto nga po na large-diameter rubberized plates (ENSAYO brand) sa nilipatan ko at Olympic bar (32 lbs lang ang Oly bar nila)
pag maliit kasi ang plates (tulad ng sa karamihan ng small time gyms), hirap ako sa starting position ng conventional DL
try ko makapag-video ng conven DL ko. usually kasi ay mag-isa lang ako magbuhat
Salamat master Jettie! ito galling sa training ko kanina. 2x50 lang yung nasa bar, lumipat ako position halfway sa vid para Makita niyo grip ko. Wala talagang makapag guide sakin sa powerlifting and stuff rito kasi lahat ng nakikilala ko sa cheap gyms samin puro isolation at aesthetics at myths and stuff.
My take sir, not super expert tulad ng iba pero I love deadlifting ha.
1. Noticable ko yung leeg mo, it should be relax na naka straight from your spine.. kumbaga istraight lang sya.. medyo masakit kasi para sakin pag naka tingala eh. Kaya lagi ako nakatingin sa lupa when ascension. ( look on your stance when you just grab the bar, ganun lang sakin all throughout )
2. Your arch back is pretty fine and the hips is all good! I don't see any problems on that area.
3. Okay lang naman mix grips, pero sabi nga nila sir DS, if you can master first on your light weights pa lang yung overhand grips or hook grips [thumb is wrapped with your point fingers and middle fingers ] ( both palms facing your shins ) para ma improve yung grips which it helps me on my grip talaga.
Then, use mix grips when it's getting tougher. Since conv, DL's tingin ko okay naman yan hehehe.
4. Ascension, smooth naman since tingin ko you are pushing your heels on the ground on your first phase eh so parang na activate hams mo.
5. On your lockout, parang napansin ko kulang sa hip thrust pa forward.. Try mo pa sir i push forward ang hips para straight body ang lockouts mo... pero wag na wag ka mag hyper extended back.. road to snap city yan.
All is well naman sir for me.. And looking good on your current physique, imagine obesse ka noon, hindi halatang numipis ang balat!
Sakto OL ka rin! Yipee! Maraming salamat sa advice mo sir Jettie, it means a lot. Hindi ko pa na I tatry mag overhand o hook grips kala ko yung mixed grip yung tamang pag hawak sa DL's! haha! Pano na kung wala ka! Tatry ko yan next time I train. Watching the vid of myself, sobrang tense nga ng leeg ko. I need to work on that ang lupit mo! thank you! Sa lockout tatry ko I push forward yung hips next time with lighter weights muna to check it out. Sobrang thank you sir Jet.
same boat lang tayo sir. Hehehe napayuhan din ng ganyan at sobrang daming videos ko sa sarili bago ko nakuha ng tama... lagi pa nga ako nagpapa form check..
Tinamad na lang ako mag video sa sarili ko since hindi na nagkakalayo mga lifts ko from 300-340 lbs lol, nangangamote na ko since naka cut ako.
Tulad neto noon nung nag GWO kami ni sir milk at ni sir allen... sa bigat kumorba likod ko hehehe.. kaya minamaster ko sa 300lbs yung form ko eh.. baka mayari ako pag nag increase pa ko
i wish i have your calves lol! anyway, things i noticed about your DL is its like you are trying to lift the weight with your arms and its making you lean forward not hitting the whole back and also the angle of your foot placement is a little awkward that your knees try to spread apart when you get to the negative part of the lift. im no expert also in DL but i think those are the only noticeable part on your lift. back positioning is good no arching as you lift, well it should be as the weight is still manageable. to sum it up, needs more practice specially when you are lifting beyond your comfort weight. keep it up!
Ang galing! Baka kaya siguro for a week now masakit ang right inner kneecap ko. I thought it was because of sprinting kaya nag brisk walking na muna ako for a while. Bad form siguro! I'll also try to put less arms and more hip thrusting into it the next time I train. Thank you so much mr.milksworth. P.S. yung calves ko siguro dahil sa kakatakbo papunta at pauwi galing work hahaha!
sir before you start on DL'ing, try mo i compress yung glutes mo as long as you can hold then from there you na yung stance ng feet mo.. kumbaga try mo ipakain yung brief mo ng pwet mo before you start grabbing the bar and at the same time eh magalit ka na haha motivation at its finest!
Mag tetrain na ako in a few minutes. Salamat sa advice sir Jettie at sir milksworth ita try ko lahat ito with lower weight to work on my form. Maraming maraming salamat sainyo.
tama ung nasabi ni milk, your knees are kinda caving in. your stance is till kinda narrow in my opinion. try using a bit wider stance and point your toes a bit outward para di mag cave ung knees mo. i don't see anything wrong w/ your grip. never pull using your arms (biceps in particular) though you'll have to grip and hold on to the bar using mainly your forearm strength and keeping your upper back tight after "liftoff". actually you'll have to keep everything tight as soon as you start pulling.
as for the liftoff itself try to be more explosive right. i think ung baba ng hips mo from the ground is ok na just try to be more explosive. Thrust your hips right before lockout and squeeze your glutes and close your shoudler blades to lock the weight but don't overarch.
Lastly, hold on to the bar really tight and imagine that you're "pushing away the floor" from the bar so you can activate your legs better and take out your biceps out of the equation during the pull.
In fairness wala ka masyado prob in keeping the bar close to your body. HTH.
Comments
1st warm up @ 50% of max, 3-4 reps
2nd warm up @ 75% of max, 3-4 reps
twice a week lang kasi ang training ko kaya compressed talaga yung workouts
Day 1 - Squat, Press, Chin ups
Day 2 - Sumo DL, Bench Press, Pull Ups
all out as in around 90% ng 1RM mo?
Me nope, even when i do heavy singles i start around 70% of my 1RM then ramp the weight up per set. ganun din sa 5/3/1 program ko. i'm not quite kasi kung pano ang pagkaka structure ng program mo when it comes to ramping up weight per set.
most likely kaya ka hirap pa din sa 2nd mo na 160 is because almost spent na ang energy from doing the 200lb set saka "sunog" na din halos CNS mo. may point si jettie having a good warm-up set helps a lot dun sa top working sets mo as it prepares your body (and CNS) for the incoming heavy load ahead.
My take is figure out the weight and sets for your warm up sets as well. kasi pag bara2x lang din kasi ang warm up you won't be able to set your "mind" right lalo na sa focus if your not properly warmed up. saka "treat the lighter sets like the heavy sets and treat the heavy sets like the lighter sets" in short kung gano ka kaexplosive sa light sets ganun din dapat sa heavy sets (or at least in an optimal manner) same thing sa muscle recruitement bet lighter and heavier sets.
Sabi raw nakakapag-cause ng imbalance sa proportion sa back. Which is IMO 'pag na-stick ka lang sa isang grip sa mixed grip for a long time, i.e. not alternating grip between sets. Just want to hear sides...
http://bretcontreras.com/the-keys-to-stronger-deadlifts/
[size=x-small]*bump[/size]
Tsaka palagay ko lagging sakin ay legs, hirap akong mag angat pero walang problema sa locking.
sa hamstring ko nararamdaman ang DOMS ng conventional DL
sa quads ko naman nararamdaman ang DOMS ng back squat
Di rin siguro nakakatulong na 3 weeks na ata akong walang leg workout haha.
Try ko yang mga suggestion mo master.
@nrg
Dude feeling light-headed after a bust-ass set of deads, squats, cleans, bb rows, t-bar rows, etc is normal. Doesn't usually happen with very low reps though. It happens bcoz the brain can get slightly oxygen deprived on movements like listed above that require alot of breathing. If I don't feel light-headed a few times on back & leg day, I haven't busted ass hard enough.
does that mean my hamstrings are lagging behind my glutes ?
I have recently switch from sumo DL to conventional DL ?
My PR on sumo DL was 200 lbs @ 6 reps. When I switched to conventional DL, I only lifted 117 lbs @ 5 reps because I deloaded because of overtraining. But even at that weight, I felt DOMS in my hamstrings but not too much
pag maliit kasi ang plates (tulad ng sa karamihan ng small time gyms), hirap ako sa starting position ng conventional DL
try ko makapag-video ng conven DL ko. usually kasi ay mag-isa lang ako magbuhat
thanks
1. Noticable ko yung leeg mo, it should be relax na naka straight from your spine.. kumbaga istraight lang sya.. medyo masakit kasi para sakin pag naka tingala eh. Kaya lagi ako nakatingin sa lupa when ascension. ( look on your stance when you just grab the bar, ganun lang sakin all throughout )
2. Your arch back is pretty fine and the hips is all good! I don't see any problems on that area.
3. Okay lang naman mix grips, pero sabi nga nila sir DS, if you can master first on your light weights pa lang yung overhand grips or hook grips [thumb is wrapped with your point fingers and middle fingers ] ( both palms facing your shins ) para ma improve yung grips which it helps me on my grip talaga.
Then, use mix grips when it's getting tougher. Since conv, DL's tingin ko okay naman yan hehehe.
4. Ascension, smooth naman since tingin ko you are pushing your heels on the ground on your first phase eh so parang na activate hams mo.
5. On your lockout, parang napansin ko kulang sa hip thrust pa forward.. Try mo pa sir i push forward ang hips para straight body ang lockouts mo... pero wag na wag ka mag hyper extended back.. road to snap city yan.
All is well naman sir for me.. And looking good on your current physique, imagine obesse ka noon, hindi halatang numipis ang balat!
Tinamad na lang ako mag video sa sarili ko since hindi na nagkakalayo mga lifts ko from 300-340 lbs lol, nangangamote na ko since naka cut ako.
Tulad neto noon nung nag GWO kami ni sir milk at ni sir allen... sa bigat kumorba likod ko hehehe.. kaya minamaster ko sa 300lbs yung form ko eh.. baka mayari ako pag nag increase pa ko
as for the liftoff itself try to be more explosive right. i think ung baba ng hips mo from the ground is ok na just try to be more explosive. Thrust your hips right before lockout and squeeze your glutes and close your shoudler blades to lock the weight but don't overarch.
Lastly, hold on to the bar really tight and imagine that you're "pushing away the floor" from the bar so you can activate your legs better and take out your biceps out of the equation during the pull.
In fairness wala ka masyado prob in keeping the bar close to your body. HTH.