Pre work out
1 scoop prostar
2 saging saba
2 tbs. peanut butter
1 Cobra pag datin sa gym
Barbell Standing Military Press
Set 1 : 40.0x8
Set 2 : 50.0x8
Set 3 : 60.0x5
Set 4 : 70.0x5
Set 5 : 80.0x5
EZ Bar Upright Row
Set 1 : 65.0x8
Set 2 : 70.0x8
Set 3 : 70.0x8
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Dumbbell Bent Over Delt Raise >> having a hard time doing this, papa coaching ako dito sa GWO
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Barbell Shrug
Set 1 : 170.0x6
Set 2 : 200.0x6
Set 3 : 210.0x3 >> the weights that I place in the bar was 3 35lbs. each, for some reason, my grip is giving out
Set 4 : 210.0x6 > . I changed the weights to 2 35 lbs. 1 25lbs and 1 10lbs. each.naka 6 reps pa ko.
Dumbbell Shoulder Shrug
Set 1 : 50.0x15
Set 2 : 60.0x15
Set 3 : 70.0x15
baka yung 1lbs additional e galing sa coco crunch?
ok lang naman 2lbs gain or loss. may percentage doon e development ng lean mass at tunay taba pero malaking pursyento nun ay galing sa pagbawas ng sodium at tubig.
di ko na i log lifting stats ko for this day,
ang alam ko lang, na PR ko deadlift ko for
265 x 1 rep
salamat kina @jettie and isamsonjeff for the extra push kahit nag fail on first attempt. :)May 27 2014
Pre work out
2 egg
wf
Barbell Bent Over Row
Set 1 : 100.0x6
Set 2 : 120.0x6
Set 3 : 130.0x6
Wide Grip Lat Pulldown
Set 1 : 13.0x8
Set 2 : 14.0x8
Set 3 : 15.0x8
Cable Elevated Rows
Set 1 : 12.0x15
Set 2 : 12.0x15
Set 3 : 12.0x15
Barbell Curl
Set 1 : 60.0x6
Set 2 : 70.0x6
Set 3 : 75.0x5
Dumbbell Incline Curl
Set 1 : 25.0x8
Set 2 : 25.0x8
Set 3 : 25.0x7
Barbell Preacher Curl
Set 1 : 25.0x10
Set 2 : 25.0x9
Set 3 : 27.5x8
Barbell Seated Palms Up Wrist Curl
Set 1 : 15.0x15
Set 2 : 20.0x15
Set 3 : 20.0x15
di ko na i log lifting stats ko for this day,
ang alam ko lang, na PR ko deadlift ko for
265 x 1 rep
salamat kina @jettie and isamsonjeff for the extra push kahit nag fail on first attempt.
actually sir, di na, pero nung nag pr ako from 180 to 190 lbs. gumamit ako, di dahil sa sumasakit, naunahan lang ako nang takot, hehe!so.... one week to go na lang tapos na ko sa current program na sinusunod ko. Medyo nag aalangan ako kung anong program ang isusunod ko.
Jim Stoppani's shortcut to size ( @raykrieg current program)
OR
Candito LInear Programming.
here's the run-down by the way on linear programming.
Strength/Control Program
Monday Heavy Lower Day
Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
Optional Exercise 3 sets x 8/12 reps
Optional Exercise 3 sets x 8/12 reps
Tuesday Heavy Upper Day
Bench Press 3 sets x 6 reps
Primary Upper Back Exercise 3 sets x 6 reps
Shoulder Exercise 1 set x 6
Upper Back Exercise #2 1 set x 6
Optional Exercise 3 sets x 8/12 reps
Optional Exercise 3 sets x 8/12 reps
Thursday Control Lower Day ( supposedly this will help tumaas poundage mo during heavy days)
Pause Squat 6 sets x 4 reps
Pause Deadlifts (pause right after weight comes off floor) 3 sets x 4 reps
Optional Exercise 3 sets x 8/12 reps
Optional Exercise 3 sets x 8/12 reps
Friday Control Upper Day ( supposedly this will help tumaas poundage mo during heavy days)
Spoto Press 6 sets x 4 reps
Pause Primary Upper Back Exercise (pause at full contraction) 6 sets x 4 reps
Shoulder Exercise 1 set x 10
Upper Back Exercise #2 (not paused) 1 set x 10
Optional Exercise 3 sets x 8/12 reps
Optional Exercise 3 sets x 8/12 reps
based on the two program
Jim stoppani's shortcut to size > BB style
Candito Linear Programming > Strenght style
Pre work out
2 peanut butter sandwich
1 scoop ON GS
1 cobra ( pagdating sa gym)
Barbell Deep Squat
Set 1 : 70.0(+25 lbs bar)x5
Set 2 : 110.0(+25 lbs bar)x5
Set 3 : 140.0(+25 lbs bar)x5
Set 4 : 170.0(+25 lbs bar)x5
Set 5 : 200.0(+25 lbs bar)x1 > feelingero, on the 2nd rep, thigh gave in, buti na lang nailagay ko yung bar sa magkabilang side nang powercage, may sumalo sakin nung nag fail ako, ( nakakakaba, muntik na kong ma lance raymundo)
Set 6 : 180.0(+25 lbs bar)x2 >( supposedly 5 reps ) wala na, ubos na lakas
Set 7 : 140.0(+25 lbs bar)x7 > ( supposedly 8 reps)
Leg Press
Set 1 : 230.0x10
Set 2 : 250.0x10
Set 3 : 260.0x10
Leg Extensions
Set 1 : 70.0x20
Set 2 : 80.0x18
Set 3 : 90.0x12
Barbell Deadlift
Set 1 : 100.0(+25 lbs bar)x8
Set 2 : 150.0(+25 lbs bar)x5
Set 3 : 200.0(+25 lbs bar)x5
Set 4 : 220.0(+25 lbs bar)x3
Set 5 : 240.0(+25 lbs bar)x3 > up to second rep, good form, on the third rep, YOLO mode na,
Lying Leg Curls
Set 1 : 35.0x20
Set 2 : 45.0x15
Set 3 : 40.0x10
Seated Calf Raise
Set 1 : 70.0x30
Set 2 : 100.0x25
Set 3 : 100.0x30
Standing Calf Raises
Set 1 : 200.0x30
Set 2 : 230.0x30
Set 3 : 230.0x28
1 scoop GS ON
Done!
** pagkagising, sore yung left lower back, weird, yung kabila hindi naman, natagtag ata yung taba.
** rant : pinag tsisismisan na pala ako sa office di ko pa alam, next time di na ko mag popost sa fb nang GWO, LOL!
** edit : forgot to log the weight of the fucking bar!! ngayon ko lang naalala, haaayy. Kaya pala puro fail ako kanina,
nung una oo! pero eventually maiintindihan nila lalo na nung nakita na nila yung results ng hardwork ko at lalo na nung kakasama sa mga GWO para matuto hehe.
Sa una lang yan pero katagalan mirin na sila sayo.
Notice the overhand grip side/left side of the barbell on how the travel path tends to move towards the body compared to right side.
para ngang di pantay LOL! does it have something to do with tightness?or with the correct form on the lift?I noticed din kase ( like kanina on my dl), on the 3rd to 5th reps, nawawala na yung tightness nang back and buong braso ko ( compared with jettie and isamsonjeff form on the lift ).
para ngang di pantay LOL! does it have something to do with tightness?or with the correct form on the lift?I noticed din kase ( like kanina on my dl), on the 3rd to 5th reps, nawawala na yung tightness nang back and buong braso ko ( compared with jettie and isamsonjeff form on the lift ).
Since mas makapit mag-pull sa underhand compared sa overhand grip, magco-compensate yung side ng katawan mo na naka-overhand grip para mabuhat yung barbell sa surface. Kaya ang case dyan, mas nabibigatan/nahihirapan ka sa isang side. Did experienced that, lower left back DOMS, the side I'm on overhand with. Lasted for days. Did warm-hot compress, forced to used belt on squats, deads, standing presses on the next workouts.
Pre work out
2 peanut butter sandwich
1 scoop ON GS
1 cobra ( pagdating sa gym)
Barbell Deep Squat
Set 1 : 70.0(+25 lbs bar)x5
Set 2 : 110.0(+25 lbs bar)x5
Set 3 : 140.0(+25 lbs bar)x5
Set 4 : 170.0(+25 lbs bar)x5
Set 5 : 200.0(+25 lbs bar)x1 > feelingero, on the 2nd rep, thigh gave in, buti na lang nailagay ko yung bar sa magkabilang side nang powercage, may sumalo sakin nung nag fail ako, ( nakakakaba, muntik na kong ma lance raymundo)
Set 6 : 180.0(+25 lbs bar)x2 >( supposedly 5 reps ) wala na, ubos na lakas
Set 7 : 140.0(+25 lbs bar)x7 > ( supposedly 8 reps)
Leg Press
Set 1 : 230.0x10
Set 2 : 250.0x10
Set 3 : 260.0x10
Leg Extensions
Set 1 : 70.0x20
Set 2 : 80.0x18
Set 3 : 90.0x12
Barbell Deadlift
Set 1 : 100.0(+25 lbs bar)x8
Set 2 : 150.0(+25 lbs bar)x5
Set 3 : 200.0(+25 lbs bar)x5
Set 4 : 220.0(+25 lbs bar)x3
Set 5 : 240.0(+25 lbs bar)x3 > up to second rep, good form, on the third rep, YOLO mode na,
Lying Leg Curls
Set 1 : 35.0x20
Set 2 : 45.0x15
Set 3 : 40.0x10
Seated Calf Raise
Set 1 : 70.0x30
Set 2 : 100.0x25
Set 3 : 100.0x30
Standing Calf Raises
Set 1 : 200.0x30
Set 2 : 230.0x30
Set 3 : 230.0x28
1 scoop GS ON
Done!
** pagkagising, sore yung left lower back, weird, yung kabila hindi naman, natagtag ata yung taba.
** rant : pinag tsisismisan na pala ako sa office di ko pa alam, next time di na ko mag popost sa fb nang GWO, LOL!
** edit : forgot to log the weight of the fucking bar!! ngayon ko lang naalala, haaayy. Kaya pala puro fail ako kanina,
yan ba yung nag post sa FB mo na kung POGAY daw ba mga kasama mo? hahaha :P
** pagkagising, sore yung left lower back, weird, yung kabila hindi naman, natagtag ata yung taba.
** rant : pinag tsisismisan na pala ako sa office di ko pa alam, next time di na ko mag popost sa fb nang GWO, LOL!
** edit : forgot to log the weight of the fucking bar!! ngayon ko lang naalala, haaayy. Kaya pala puro fail ako kanina,
I know that feel... sa sore left lower back. Cause sa akin minsan yung biglang buhat ng mabigat sa trap bar squat. Then again left handed din ako so I favor my left side. Tapos isang cause pala yung pagpusisyon ko... sa kama hahaha
Since mas makapit mag-pull sa underhand compared sa overhand grip, magco-compensate yung side ng katawan mo na naka-overhand grip para mabuhat yung barbell sa surface. Kaya ang case dyan, mas nabibigatan/nahihirapan ka sa isang side. Did experienced that, lower left back DOMS, the side I'm on overhand with. Lasted for days. Did warm-hot compress, forced to used belt on squats, deads, standing presses on the next workouts.
Thanks din sa post na ito. Medyo nagets ko bakit right side dati ang may prob ng nag mixed grip ako for PRs.
Since mas makapit mag-pull sa underhand compared sa overhand grip, magco-compensate yung side ng katawan mo na naka-overhand grip para mabuhat yung barbell sa surface. Kaya ang case dyan, mas nabibigatan/nahihirapan ka sa isang side. Did experienced that, lower left back DOMS, the side I'm on overhand with. Lasted for days. Did warm-hot compress, forced to used belt on squats, deads, standing presses on the next workouts.
VERY informative post sir @core , thanks! anyway, any tips para maiwasan to?
Sa una lang yan pero katagalan mirin na sila sayo.
ngayon pa lang mirin na sila, haha! dami na nakakahalata sa paglaki nang katawan ko, sad to say, may mga ibang tao na napaka close minded. pinaka nakakapikon na comment na narinig ko is " tama na yang ganyang katawan, wag kang magpalaki masyado, ok na yang tone na ganyan." and pag may sipon or kulang ako sa tulog, ang sasabihin nila " yan kase, adik ka kase sa pag ggym, tingnan mo nagkakasakit ka tuloi" ( kahit na naka 3 beses na silang nagkasakit at 1 pa lang sakin).
yan ba yung nag post sa FB mo na kung POGAY daw ba mga kasama mo? hahaha Tongue
It doesn't bother me much naman, kase alam kong WALA SILANG ALAM sa BB world. pag nginingitian ko sila at sinasabing " oh talaga?" natitigilan na lang sila. Tapos mea mea magtatanong na yan, pano ba diet mo? Anong exercise ginagawa mo? ilang beses ka nag ggym? turuan mo naman ako sa ganito, sa ganyan. sagot ko lang, "punta kayo sa pinoybodybuilding.com, marami kayo matututunan". hahah!
Sa tingin ko kaya nag sore yung likod mo. Sa start ng lift, nauna yung pag ascend ng hips mo. So yung stress napupunta lahat sa lower back. Hindi masyado narecruit yung glutes and legs mo
Regarding sa grip. naging prob ko rin nung first yan. Ginawa ko pag pupulutin ko yung bar from neutral squat position, ididikit ko yung elbows ko sa outside part ng knees and yun na yung reference ng how wide yung grip.
Correct me na Lang mga master baka mali rin ako haha
Sa tingin ko kaya nag sore yung likod mo. Sa start ng lift, nauna yung pag ascend ng hips mo. So yung stress napupunta lahat sa lower back. Hindi masyado narecruit yung glutes and legs mo
Napansin ko rin nung pinapanuod ko yung vids, unang tumataas sakin is yung hips, thanks for the feedback! Any tips brah on how to recruit activation on glutes / legs?
Ginawa ko dati nag train ako ng mobility. marami kasi factor jan. nabasa ko rin dati na kahit pala yung Achilles naten may factor din sa pag lift gaya ng squat, deadlift, etc.
Tingin ka sa salamin. Squat ka as low as possible na nakapoint up yung glutes mo (di ko maexplain ng maayos hehe) kapag nagdedescend ka and nakita mo na nagpoint down yung glutes mo, Lalo na pag parallel palang sa ground, ibig sabihin mahina yung mobility ng hips mo and/or mahina yung hamstring mo
Since mas makapit mag-pull sa underhand compared sa overhand grip, magco-compensate yung side ng katawan mo na naka-overhand grip para mabuhat yung barbell sa surface. Kaya ang case dyan, mas nabibigatan/nahihirapan ka sa isang side. Did experienced that, lower left back DOMS, the side I'm on overhand with. Lasted for days. Did warm-hot compress, forced to used belt on squats, deads, standing presses on the next workouts.
VERY informative post sir @core , thanks! anyway, any tips para maiwasan to?
"...When the spine undergoes lateral flexion and axial twisting, a more complex pattern of trunk muscle activation is required than for flexion and extension. Researchers estimate that whereas 50 Nm of extension torque places 800N of compression on the L4-L5 vertebral joint, 50Nm of lateral flexion and axial twisting torques respectively generate 1400N and 2400N of compression on the joint. Information derived from biomechanical modeling of the spine suggests that tension in antagonist trunk muscles produces a significant part of these increased loads..."[align=right]Susan J. Hall, 2006; Basic Biomechanics (5th Ed.), Chapter 9: The Biomechanics of the Human Spine, pg. 300[/align]
Hence, lifting while twisting should be avoided because it places about three times more stress on the back than lifting in the sagittal plane.
[size=x-small][EXAMPLE][/size]
Having the bad habit, moving the heavy barbell sideways when setting it for a deadlift pull.
"...Assymetrical frontal plane loading of the trunk also increases both compressive and shear loads on the spine because of the added lateral bending movement."
[align=right]Susan J. Hall, 2006; Basic Biomechanics (5th Ed.), Chapter 9: The Biomechanics of the Human Spine, pg. 300[/align]
[size=x-small][EXAMPLE][/size]
Uneven grip on the barbell shaft on the deadlift or squat. As per mentioned on "So You Think You Can Squat" series, that would put uneven weights on the barbell, with another side heavier with comparison to the other.
Sa tingin ko kaya nag sore yung likod mo. Sa start ng lift, nauna yung pag ascend ng hips mo. So yung stress napupunta lahat sa lower back. Hindi masyado narecruit yung glutes and legs mo
Particularly the hamstrings...
But some could pull the barbell through with high hips.
"...The old adage to lift with the legs and not with the back refers to the advisability of minimizing the trunk flexion and thereby minimizing the torque generated on the spine by body weight. However, either the physical constraints of the lifting task or the added physiological cost of leg-lifting as compared to back-lifting often make this advice impractical. Research suggests that a more important focus of attention for people performing lifts may be maintaining the normal lumbar curve, rather than either increasing the lumbar lordosis or allowing the lumbar spine to flex..."[align=right]Susan J. Hall, 2006; Basic Biomechanics (5th Ed.), Chapter 9: The Biomechanics of the Human Spine, pg. 301[/align]
But this one, is just too high, at the same time, failed to maintain lower back arch/neutral spine.
Comments
Pre work out
1 scoop prostar
2 saging saba
2 tbs. peanut butter
1 Cobra pag datin sa gym
Barbell Standing Military Press
Set 1 : 40.0x8
Set 2 : 50.0x8
Set 3 : 60.0x5
Set 4 : 70.0x5
Set 5 : 80.0x5
EZ Bar Upright Row
Set 1 : 65.0x8
Set 2 : 70.0x8
Set 3 : 70.0x8
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Dumbbell Bent Over Delt Raise >> having a hard time doing this, papa coaching ako dito sa GWO
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Barbell Shrug
Set 1 : 170.0x6
Set 2 : 200.0x6
Set 3 : 210.0x3 >> the weights that I place in the bar was 3 35lbs. each, for some reason, my grip is giving out
Set 4 : 210.0x6 > . I changed the weights to 2 35 lbs. 1 25lbs and 1 10lbs. each.naka 6 reps pa ko.
Dumbbell Shoulder Shrug
Set 1 : 50.0x15
Set 2 : 60.0x15
Set 3 : 70.0x15
Reverse Crunch
Regular Crunch
Oblique Crunch
Coco Crunch
Post Work Out
1 scoop prostar
5G crea
Done!
*************
weight referrence
after mag jingle pagkagising
weight : 164 lbs.
body fat : 22.4
Normal ba to? 2 lbs in a week? ang alam ko at least dapat 1lbs. per week hehe!
ok lang naman 2lbs gain or loss. may percentage doon e development ng lean mass at tunay taba pero malaking pursyento nun ay galing sa pagbawas ng sodium at tubig.
di ko na i log lifting stats ko for this day,
ang alam ko lang, na PR ko deadlift ko for
265 x 1 rep
salamat kina @jettie and isamsonjeff for the extra push kahit nag fail on first attempt. :)May 27 2014
Pre work out
2 egg
wf
Barbell Bent Over Row
Set 1 : 100.0x6
Set 2 : 120.0x6
Set 3 : 130.0x6
Wide Grip Lat Pulldown
Set 1 : 13.0x8
Set 2 : 14.0x8
Set 3 : 15.0x8
Cable Elevated Rows
Set 1 : 12.0x15
Set 2 : 12.0x15
Set 3 : 12.0x15
Barbell Curl
Set 1 : 60.0x6
Set 2 : 70.0x6
Set 3 : 75.0x5
Dumbbell Incline Curl
Set 1 : 25.0x8
Set 2 : 25.0x8
Set 3 : 25.0x7
Barbell Preacher Curl
Set 1 : 25.0x10
Set 2 : 25.0x9
Set 3 : 27.5x8
Barbell Seated Palms Up Wrist Curl
Set 1 : 15.0x15
Set 2 : 20.0x15
Set 3 : 20.0x15
Post Work Out
1 scoop ON GS
5G crea
Done!
Gumagamit ka pa ba ng knee/patella support wraps?
actually sir, di na, pero nung nag pr ako from 180 to 190 lbs. gumamit ako, di dahil sa sumasakit, naunahan lang ako nang takot, hehe!so.... one week to go na lang tapos na ko sa current program na sinusunod ko. Medyo nag aalangan ako kung anong program ang isusunod ko.
Jim Stoppani's shortcut to size ( @raykrieg current program)
OR
Candito LInear Programming.
here's the run-down by the way on linear programming.
Strength/Control Program
Monday Heavy Lower Day
Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
Optional Exercise 3 sets x 8/12 reps
Optional Exercise 3 sets x 8/12 reps
Tuesday Heavy Upper Day
Bench Press 3 sets x 6 reps
Primary Upper Back Exercise 3 sets x 6 reps
Shoulder Exercise 1 set x 6
Upper Back Exercise #2 1 set x 6
Optional Exercise 3 sets x 8/12 reps
Optional Exercise 3 sets x 8/12 reps
Thursday Control Lower Day ( supposedly this will help tumaas poundage mo during heavy days)
Pause Squat 6 sets x 4 reps
Pause Deadlifts (pause right after weight comes off floor) 3 sets x 4 reps
Optional Exercise 3 sets x 8/12 reps
Optional Exercise 3 sets x 8/12 reps
Friday Control Upper Day ( supposedly this will help tumaas poundage mo during heavy days)
Spoto Press 6 sets x 4 reps
Pause Primary Upper Back Exercise (pause at full contraction) 6 sets x 4 reps
Shoulder Exercise 1 set x 10
Upper Back Exercise #2 (not paused) 1 set x 10
Optional Exercise 3 sets x 8/12 reps
Optional Exercise 3 sets x 8/12 reps
based on the two program
Jim stoppani's shortcut to size > BB style
Candito Linear Programming > Strenght style
your thought guys on this two program?
Pre work out
2 peanut butter sandwich
1 scoop ON GS
1 cobra ( pagdating sa gym)
Barbell Deep Squat
Set 1 : 70.0(+25 lbs bar)x5
Set 2 : 110.0(+25 lbs bar)x5
Set 3 : 140.0(+25 lbs bar)x5
Set 4 : 170.0(+25 lbs bar)x5
Set 5 : 200.0(+25 lbs bar)x1 > feelingero, on the 2nd rep, thigh gave in, buti na lang nailagay ko yung bar sa magkabilang side nang powercage, may sumalo sakin nung nag fail ako, ( nakakakaba, muntik na kong ma lance raymundo)
Set 6 : 180.0(+25 lbs bar)x2 >( supposedly 5 reps ) wala na, ubos na lakas
Set 7 : 140.0(+25 lbs bar)x7 > ( supposedly 8 reps)
Leg Press
Set 1 : 230.0x10
Set 2 : 250.0x10
Set 3 : 260.0x10
Leg Extensions
Set 1 : 70.0x20
Set 2 : 80.0x18
Set 3 : 90.0x12
Barbell Deadlift
Set 1 : 100.0(+25 lbs bar)x8
Set 2 : 150.0(+25 lbs bar)x5
Set 3 : 200.0(+25 lbs bar)x5
Set 4 : 220.0(+25 lbs bar)x3
Set 5 : 240.0(+25 lbs bar)x3 > up to second rep, good form, on the third rep, YOLO mode na,
Lying Leg Curls
Set 1 : 35.0x20
Set 2 : 45.0x15
Set 3 : 40.0x10
Seated Calf Raise
Set 1 : 70.0x30
Set 2 : 100.0x25
Set 3 : 100.0x30
Standing Calf Raises
Set 1 : 200.0x30
Set 2 : 230.0x30
Set 3 : 230.0x28
1 scoop GS ON
Done!
** pagkagising, sore yung left lower back, weird, yung kabila hindi naman, natagtag ata yung taba.
** rant : pinag tsisismisan na pala ako sa office di ko pa alam, next time di na ko mag popost sa fb nang GWO, LOL!
** edit : forgot to log the weight of the fucking bar!! ngayon ko lang naalala, haaayy. Kaya pala puro fail ako kanina,
You homo brah? hahaha
Sa una lang yan pero katagalan mirin na sila sayo.
DOMS. It had something to do on the way you pulled the bar on deads last time.
Notice the overhand grip side/left side of the barbell on how the travel path tends to move towards the body compared to right side.
para ngang di pantay LOL! does it have something to do with tightness?or with the correct form on the lift?I noticed din kase ( like kanina on my dl), on the 3rd to 5th reps, nawawala na yung tightness nang back and buong braso ko ( compared with jettie and isamsonjeff form on the lift ).
Since mas makapit mag-pull sa underhand compared sa overhand grip, magco-compensate yung side ng katawan mo na naka-overhand grip para mabuhat yung barbell sa surface. Kaya ang case dyan, mas nabibigatan/nahihirapan ka sa isang side. Did experienced that, lower left back DOMS, the side I'm on overhand with. Lasted for days. Did warm-hot compress, forced to used belt on squats, deads, standing presses on the next workouts.
yan ba yung nag post sa FB mo na kung POGAY daw ba mga kasama mo? hahaha :P
I know that feel... sa sore left lower back. Cause sa akin minsan yung biglang buhat ng mabigat sa trap bar squat. Then again left handed din ako so I favor my left side. Tapos isang cause pala yung pagpusisyon ko... sa kama hahaha
bwahahaha! Agree dito. Best case e kung may mainspire ka na magbago.
Thanks din sa post na ito. Medyo nagets ko bakit right side dati ang may prob ng nag mixed grip ako for PRs.
ngayon pa lang mirin na sila, haha! dami na nakakahalata sa paglaki nang katawan ko, sad to say, may mga ibang tao na napaka close minded. pinaka nakakapikon na comment na narinig ko is " tama na yang ganyang katawan, wag kang magpalaki masyado, ok na yang tone na ganyan." and pag may sipon or kulang ako sa tulog, ang sasabihin nila " yan kase, adik ka kase sa pag ggym, tingnan mo nagkakasakit ka tuloi" ( kahit na naka 3 beses na silang nagkasakit at 1 pa lang sakin).
Indi brah, pinsan ko yun, hahah!
Let the 'mirers 'mirin!
Regarding sa grip. naging prob ko rin nung first yan. Ginawa ko pag pupulutin ko yung bar from neutral squat position, ididikit ko yung elbows ko sa outside part ng knees and yun na yung reference ng how wide yung grip.
Correct me na Lang mga master baka mali rin ako haha
Napansin ko rin nung pinapanuod ko yung vids, unang tumataas sakin is yung hips, thanks for the feedback! Any tips brah on how to recruit activation on glutes / legs?
Tingin ka sa salamin. Squat ka as low as possible na nakapoint up yung glutes mo (di ko maexplain ng maayos hehe) kapag nagdedescend ka and nakita mo na nagpoint down yung glutes mo, Lalo na pag parallel palang sa ground, ibig sabihin mahina yung mobility ng hips mo and/or mahina yung hamstring mo
Pre work out
2 egg
1 scoop ON GS
1 cobra ( pagdating sa gym)
Barbell Standing Military Press
Set 1 : 40.0x8
Set 2 : 50.0x8
Set 3 : 60.0x5
Set 4 : 70.0x5
Set 5 : 80.0x5
Set 6 : 85.0x1
Upright Row
Set 1 : 70.0x8
Set 2 : 75.0x8
Set 3 : 70.0x8
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Dumbbell Bent Over Delt Raise
Set 1 : 5.0x12
Set 2 : 5.0x12
Set 3 : 10.0x12
Dumbbell Shoulder Shrug
Set 1 : 60.0x15
Set 2 : 70.0x10
Set 3 : 70.0x15
Barbell Shrug
Set 1 : 210.0x6
Set 2 : 210.0x4
Set 3 : 210.0x4
some random abs sit up
1 scoop GS ON
Done!
Hence, lifting while twisting should be avoided because it places about three times more stress on the back than lifting in the sagittal plane.
[size=x-small][EXAMPLE][/size]
Having the bad habit, moving the heavy barbell sideways when setting it for a deadlift pull.
[size=x-small][EXAMPLE][/size]
Uneven grip on the barbell shaft on the deadlift or squat. As per mentioned on "So You Think You Can Squat" series, that would put uneven weights on the barbell, with another side heavier with comparison to the other.
Particularly the hamstrings...
But some could pull the barbell through with high hips.
But this one, is just too high, at the same time, failed to maintain lower back arch/neutral spine.
Naiimagine ko na kung panong editing ang gagawin sa pics mo habang nag DDL ng kaibigan nating KB warrior hahaha Be ready ...
Yun naman talaga mangyayari sayo, parang matutumba ka eh pero dba may counter weight naman sa harap mo at hawak mo pa. heheh
Kahit hanggang ngayon sumasablay pa rin ako dito lalo na sa sit back haha
@Maloy
Wag mo na patulan at pansinin.
Hahahaha cheers