^You have to somewhat overhaul your program if you're serious on getting stronger on those lifts but I don't know if you'd like it since I believe you're into aesthetics.
What's your current programming ba bro? Ibang iba kasi ang strength training sa BB routines. Parang si do you even we have somewhat the same programming. Work on the main compound lift first then assistance exercises afterwards to strengthen the weak links.
So ano ba current program mo sa Squats Bro? and ilan na 1RM mo sa OHP? Mas maganda siguro dun tayo sa journal mo haha
What's your current programming ba bro? Ibang iba kasi ang strength training sa BB routines. Parang si do you even we have somewhat the same programming. Work on the main compound lift first then assistance exercises afterwards to strengthen the weak links.
So ano ba current program mo sa Squats Bro? and ilan na 1RM mo sa OHP? Mas maganda siguro dun tayo sa journal mo haha
hahaha gagawa palang ako bro. Currently cutting program kasi ako eh so usually high reps lesser weights pero puro isolation workouts. Then i changed it into heavy pero semi high reps parin.
Squats i go for 12, 10,10,8,8. I have reached heavier than 220 lbs pero gusto ko kasi sagad as in maganda yung execution eh hindi ung kalahati lang. Pinaka mabigat ko is 160x 4 sa OHP.
You have to lower the reps since strength training is in the 1-6 rep range. Also since cutting ka mukhang mahirapan ka mag focus sa strength since naka deficit ka so always on recovery mode.
Ok naman pala OHP mo free weights ba yan o sa Smith?
hahaha gagawa palang ako bro. Currently cutting program kasi ako eh so usually high reps lesser weights pero puro isolation workouts. Then i changed it into heavy pero semi high reps parin.
Squats i go for 12, 10,10,8,8. I have reached heavier than 220 lbs pero gusto ko kasi sagad as in maganda yung execution eh hindi ung kalahati lang. Pinaka mabigat ko is 160x 4 sa OHP.
You have to lower the reps since strength training is in the 1-6 rep range. Also since cutting ka mukhang mahirapan ka mag focus sa strength since naka deficit ka so always on recovery mode.
Ok naman pala OHP mo free weights ba yan o sa Smith?
Yup naka deficit kaya Im thinking about stopping the cutting. Hirap mag heavy nga eh noh haha. I recently gain back my usually lifts going for 80x80 db shoulder press.
Free weights sir. Pero timing din sya eh. Depends sa tulog and kasama ko. Haha. If malakas kasama ko ginaganahan ako sobra eh.@sir Mighty Oak....balita ko ikaw daw pinaka malakas sa lahat dito sa PBB eh. haha. Bigyan moko ng lakas mo kaht 30% lang dagdag lang sa lakas ko! hehehe
Oo ako pinaka malakas dito... Malakas Mang Asar at Malakas Lumamon!!!
Malayo pa mga numbers ko bro sa gusto ko ma achieve. Si doyoueven is pretty strong for his BW gusto ko yan makasabay bumuhat para naman mas ma motivate ako lalo.
Oo may GWO na yata na naka set sa May 11 kita kits tayo dun! Tamng tama nandito din sa Pinas si Sir bardagul na meet ko kanina ang laki parang wrestler! haha
@mike_jyzz pwede pagsabayin "strength" training saka hypertrophy
hindi niyo lang alam, closet bodybuilder din ako hahaha... I suggest manuod kayo mga fitness channel sa youtube, nine (possibly even ten) times out of 10 lahat ng mga 'natty' na gayot ay malalakas! and one common trend I see out of their training is that they lift heavy ass compound free weight!
suggested youtube channels ko on the top of my head: layne norton, 3dmj, matt ogus, ben pakulski, and of course CT MOTHAFUCKING FLETCHER....
@mike_jyzz pwede pagsabayin "strength" training saka hypertrophy
hindi niyo lang alam, closet bodybuilder din ako hahaha... I suggest manuod kayo mga fitness channel sa youtube, nine (possibly even ten) times out of 10 lahat ng mga 'natty' na gayot ay malalakas! and one common trend I see out of their training is that they lift heavy ass compound free weight!
suggested youtube channels ko on the top of my head: layne norton, 3dmj, matt ogus, ben pakulski, and of course CT MOTHAFUCKING FLETCHER....
Okay lang, hijack lang ng hijack! haha
There is a way pero not to the point na sabay ang progress mo sa dalawa. Something's gota give sabi nga. My hypertrophy training usually falls during my DE days.
Agree on lifting heavy on them compounds and high fuckin' five on CT "it's still yo' Mothafuckin' set" Fletcher! haha
*Pansinin nyo naman yung epal ng epal sa usapan ng di masyadong nagmumukhang tanga.
Oo may GWO na yata na naka set sa May 11 kita kits tayo dun! Tamng tama nandito din sa Pinas si Sir bardagul na meet ko kanina ang laki parang wrestler! haha
For carbs (starches/sugars/the fun stuff) I only take them twice a week postWO at night split however I like usually a 4hr window because I like to sleep early. The amounts are usually 300-450g, sometimes more depending on how skinny I look.
The other 5 days, only trace carbs from veggies keeping it under 30grams but never really getting in more than 20. I have some fiber too but they don't count on the carb amount. Other meals before I train are protein and fat only, with the veggies of course.
Comments
paused bench
230x2,1,1,1
press
130x3x5
back
biceps
triceps
delts
traps
backload: 200g carbs
squats
375x2,1,1,1 this was my meet max
sumo deads
325x1x10
back 8x6
abs 10x10
quads
hams
glutes
backlol: zero
What's current weight BTW?
paused bench
217.5x3x5
oly press
150x1x5
back6x10
bicepsx50
tricepsx50
deltsx50
backload: 225g carbs
What's your current programming ba bro? Ibang iba kasi ang strength training sa BB routines. Parang si do you even we have somewhat the same programming. Work on the main compound lift first then assistance exercises afterwards to strengthen the weak links.
So ano ba current program mo sa Squats Bro? and ilan na 1RM mo sa OHP? Mas maganda siguro dun tayo sa journal mo haha
hahaha gagawa palang ako bro. Currently cutting program kasi ako eh so usually high reps lesser weights pero puro isolation workouts. Then i changed it into heavy pero semi high reps parin.
Squats i go for 12, 10,10,8,8. I have reached heavier than 220 lbs pero gusto ko kasi sagad as in maganda yung execution eh hindi ung kalahati lang. Pinaka mabigat ko is 160x 4 sa OHP.
Ok naman pala OHP mo free weights ba yan o sa Smith?
Bro, nice number sa OHP mo ah. 100 lbs OHP ko.
Yup naka deficit kaya Im thinking about stopping the cutting. Hirap mag heavy nga eh noh haha. I recently gain back my usually lifts going for 80x80 db shoulder press.
Free weights sir. Pero timing din sya eh. Depends sa tulog and kasama ko. Haha. If malakas kasama ko ginaganahan ako sobra eh.@sir Mighty Oak....balita ko ikaw daw pinaka malakas sa lahat dito sa PBB eh. haha. Bigyan moko ng lakas mo kaht 30% lang dagdag lang sa lakas ko! hehehe
Malayo pa mga numbers ko bro sa gusto ko ma achieve. Si doyoueven is pretty strong for his BW gusto ko yan makasabay bumuhat para naman mas ma motivate ako lalo.
Na hijack na natin journal nya! Pasensya na bro!
hindi niyo lang alam, closet bodybuilder din ako hahaha... I suggest manuod kayo mga fitness channel sa youtube, nine (possibly even ten) times out of 10 lahat ng mga 'natty' na gayot ay malalakas! and one common trend I see out of their training is that they lift heavy ass compound free weight!
suggested youtube channels ko on the top of my head: layne norton, 3dmj, matt ogus, ben pakulski, and of course CT MOTHAFUCKING FLETCHER....
Okay lang, hijack lang ng hijack! haha
PHAT. I heard a lot of good things about PHAT by norton. I will try this someday.
There is a way pero not to the point na sabay ang progress mo sa dalawa. Something's gota give sabi nga. My hypertrophy training usually falls during my DE days.
Agree on lifting heavy on them compounds and high fuckin' five on CT "it's still yo' Mothafuckin' set" Fletcher! haha
*Pansinin nyo naman yung epal ng epal sa usapan ng di masyadong nagmumukhang tanga.
saan sir?
squats
325x4x4
sumo deads
380x1x4
cable rows 6x5
*skipped abs
backlol: zero
The other 5 days, only trace carbs from veggies keeping it under 30grams but never really getting in more than 20. I have some fiber too but they don't count on the carb amount. Other meals before I train are protein and fat only, with the veggies of course.
vnd.youtube:3nJrYPVJ88M?vndapp=youtube_mobile&vndclient=mv-google&vndel=watch
Oops
m.youtube.com/watch?hl=en&gl=PH&client=mv-google&v=6JmCOjnsKi4