Rage's Outburst
jonathanrage
Posts: 65
Nasabak ako sa mundo ng bakal nung mga 1st yr college. Height ko mga 5'10, weight ko nun 110 lbs kaya sobrang payatot. Una kong intro sa buhat kay Mike Mahler yung kettlebell guru. Mula sa kanya nakuha ko foundation ko ng compound lifts. Since mahal kettlebells dito nag-simula ako mga dumbbell squat, deadlift, military presses at rows. Eventually nag move on nalang ako sa barbell para mas malaki buhat. Nung mga last year lang ulit ako naging consistent sa program..
Ito buhat ko nung tuesday, basic 5 x 5 protocol na focus lang sa leg work. Routine ko tues-thurs 5 x 5 legs, m-w-f upper body calisthenics..
Ass-to-grass Squat warm-up 100 lb x 5, 160 lb 5 x 5
Romanian Deadlift 160 lb 5 x 5
Hip Thrust 115 lb 5, 2 (intense pain, had to switch to a 50 lb plate) 50 lb 5 x 5 (better burn on glutes when weight is light) - kaya masakit, normally nag dadala ako ng unan para i-cushion yung bar, nung time na ito hindi ko nagawa kaya pamatay.
assistance work
Side Bends 60 lb x 10 (both sides)
Seated Calve Raises 50 lb 2 x 10
Ito routine ko kahapon... Monkey bars area sa park malapit sa amin..
5 x 5 neutral grip pull-ups
5 x 5 dips
single leg calve raises x 10 each foot
bodyweight calve raises x 20
neck pushes and pulls with 5 lbs x 10
Nasa 3rd week ko na ng cycle na ito. So far happy ako sa gains, lalu na sa leg strength gained pati upper body thickness.
Ito buhat ko nung tuesday, basic 5 x 5 protocol na focus lang sa leg work. Routine ko tues-thurs 5 x 5 legs, m-w-f upper body calisthenics..
Ass-to-grass Squat warm-up 100 lb x 5, 160 lb 5 x 5
Romanian Deadlift 160 lb 5 x 5
Hip Thrust 115 lb 5, 2 (intense pain, had to switch to a 50 lb plate) 50 lb 5 x 5 (better burn on glutes when weight is light) - kaya masakit, normally nag dadala ako ng unan para i-cushion yung bar, nung time na ito hindi ko nagawa kaya pamatay.
assistance work
Side Bends 60 lb x 10 (both sides)
Seated Calve Raises 50 lb 2 x 10
Ito routine ko kahapon... Monkey bars area sa park malapit sa amin..
5 x 5 neutral grip pull-ups
5 x 5 dips
single leg calve raises x 10 each foot
bodyweight calve raises x 20
neck pushes and pulls with 5 lbs x 10
Nasa 3rd week ko na ng cycle na ito. So far happy ako sa gains, lalu na sa leg strength gained pati upper body thickness.
Comments
Height more or less 5'10 pa rin. Weight 190 lbs na ako.
Salamat boss lastresort.
sugod!!!
Para sa curious kung ano itsura ng Hip Thrust exercise na ginagawa ko, ilalagay ko yung video sa baba. Si Bret Contreras ang pioneer niyan. Ang tama sa Hip Thrust, glutes talaga. Hindi yan lower back exercise. Pag gawin niyo ng tama, ang sakit ng pwet pag-katapos. Medyo mag-mumukha lang kayo weirdo sa gym pag ginawa kasi baka isipin ng tao sexercise.
Barbell Hip Thrust
Ayus lang yan masarap mag-bulk kasi lamon lang. Ngayon ko lang na-realize ang hirap pala fat loss, kailangan talaga strict diet. Hindi ako magaling diyan.
kaakibat sa pagsugpo nang belly-fat!
Romanian Deadlift 130 lb 5 x 5
Conventional Deadlift 200 lb x 3, 250 lb x 3, 300 lb FAIL (pagod)
Sumo Deadlift 300 lb FAIL (pagod), 270 lb x 3
(kaya ako nag-switch sa Sumo mas-maganda leverage ko dito, mas-malakas kasi legs ko kaysa back ko...)
*Note sa Conventional at Sumo Deadlift: hindi ito kasama sa workout plan ko, ginamit ko lang diagnostic test sa absolute strength ko..
Barbell Hip Thrust 100 lb 5 x 5
Assistance Work
Side Bends 50 lb 2 x 10 (both sides)
Seated Calve Raises 40 lb 2 x 10
You're absolutely right. Praning lang kasi ako if I still have my strength gains from my previous cycle (focused on heavy singles, variation sa westside barbell protocol). I guess today's workout showed, don't deviate from your planned program. Subukan ko nalang ulit mag heavy deads after cycling with the 5 x 5.
You can use this as a guide on the sets and reps.
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_warm_up_for_a_onerep_max
I have also tweaked my program for deads using conjugate method (west side) for 3 weeks then pulling heavy on the 4th week since I'm stalling quite a bit.
neutral grip pull-ups 5 x 5
dips 5 x 5
assistance work
single leg standing calve raises x 10
standing calve raises x 20
neck curls 10 lbs x 20 (boxers style where you bite on the cloth that holds the dumbbell)
neck raises 10 lbs x 20
Kaya ako lumipat sa calisthenics kaysa heavy barbell lifts sa upper body, nag plateau na kasi ako pendlay row at bench press nung huling cycle. Inisip ko na baguhin muna timpla.
Dito ko nakuha yung ideya ng pang upper body calisthenics...
Very Fit 60 Year Old
High Bar ATG Squat 160 lb (5) 165 lb (5,5,5) 160 lb (5)
Romanian Deadlift 140 lb 5 x 5 |Sumo Romanian Deadlift 100 lb x 5 (wanted to stretch my hamstrings a bit more)
Barbell Hip Thrust 110 lb 5 x 5
Assistance Work
Side Bends 80 lb (10, 5) *I love doing these. I found that my core strength has improved from added oblique strength.
Seated Calve Raises 75 lb 2 x 10
Dip Bar Leg Raises 2 x 10
Neck Raises 10 lb x 10
Boxer Neck Curls 10 lb x 10
Welcome
Ano ibig sabihin nung Vm Nea? Benoza? Hehe.
Salamat sa welcome. :cool:
dips 5 x 5
Dumbbell Swings 20 lb x 100 (couldn't sprint because of the rain)
assistance
single leg calve raises (bodyweight) 2 x 10
neck curls 10 lb x 20
neck raises 10 lb x 20
My program at the moment is based on 2 days of heavy compounds for the legs and 2 days of calisthenics for the upper body.
Break muna ako sa bench, military press at pendlay row. Nag-plateau na ako so I'm trying to switch it up. Yung Pull-ups at Dip na bale yung main compound exercises ko for now, experimenting with calisthenics muna ako.
I know common wisdom dictates "just keep on lifting heavy barbell compounds" for the lower and upper body but I also believe in the strength gains of gymnasts. Is it the most scientific or efficient way to train? Maybe, maybe not, gusto ko lang masubukan hehe. While most strength coaches will say just focus on absolute strength, I felt its about time to mix things up. My two cents.
Additional note: sa monkey bars ng village park ako nag-tratrain para sa upper body day hindi sa gym. Libre kasi eh. Medyo nalalabuan lang ata yung mga bata minsan pag may mamang "nag-lalaro" sa park".
Truth be told, matagal ko na rin hinayaan pull-up at dipping ko kaya rin siguro nag plateau na ako sa bbell na pang upper. Pull-ups in particular hirap ako gawin kahit nung nagsisimula pa ako.
Ewan ko kung bakit pero sobrang draining nila gawin para sa akin. In comparison mas ecstatic pa pakiramdam ko pagkatapos mag squat o deadlift. Kahit pagod, pero yung feeling pagkatapos masarap. With pull-ups, wala yun, talagang dread lang ramdam ko. Kaya balik muna ako sa basics ng upper. Sa next month ng cycle subukan ko na mag-dagdag ng additional plates pag confident na ako sa pulling at dipping ko.
Try mo mag EDT sa dips and pull ups if you want to improve your numbers for those BW exercises.
Sige boss mighty subukan ko yan sa sunod pag lumakas na ako. Kailangan ko ata bucket pag masuka pag EDT na sa upper haha.
Nice. Boss balik mo na rin training blog mo para may pang inspire naman. Ang halimaw niyo na magbuhat nila sir rot eh sarap sundan ng progress hehe.
Pag sinipag ako ulit ibabalik ko kasi may journal naman talaga ako na handwritten lang.