Hmmm... Your observations makes sense. Posibleng ok nga yung form ko but I failed with the execution part. Ewan ko lang, pero pakiramdam ko involved din ang CNS dito sa issue na to eh. The moment na maramdaman ng CNS mo na out sa comfort zone mo yung weight, parang automatic trigger ng protection mode eh. The mind is willing, but the body refuses. :lol
^para sakin its more on mental toughness considering na gradual naman at small increments lang ang dagdag mo ng weight. when you thought that you might not do much with that weight, dun pa lang 50/50 ka na to go deep. pero if you thought "lets see how many reps can i do" siguro the result would be different. Dati kasi nangyari sakin na buhat lang ako ng buhat without knowing the exact poundage tapos nung binilang ko mabigat pala yun sa normal weight na kaya ko, ayun next set bigla na lang struggle. weird hehehe@ Allen: ayos lang yan, mas madaming info mas ok hehehe
@vinch,
Tanong lang bro. Regarding heavy lifts, let's say squats, I can do perfect form on 75kg for 5-8 reps but the moment I increase the weight, form starts to suffer (not hitting enough depth, etc). Kahit small increment lang +2.5kg, ganun pa rin eh. Happened to me yesterday. Does this mean that my body is not yet ready to handle heavier loads? How do I break through it? Do more reps on the same weight? Thanks!
allow to me to chime in as well on your concern sir riddler. Usually sakin pag gantong case it normally has something to do w/
1. the condition of my CNS right before the heaviest set (or even before the workout),
2. my body is not quite used to/accustomed to that poundage yet
3. I was just not focused enough (due to too much thinking) w/c in turn instead of me "owning" the weight from unracking to reracking it "owned" me instead w/c also usually doesn't allow me to activate/use the muscle groups/technique that i'm supposed to be using/doing to move the weight.
obviously no need to explain further the first two points though let me elaborate a bit on the 3rd one. Though this might not be entirely a new thing to you.
Though it may play a small part sa lifting. in my opinion "disposition" or maybe we can call it "current mental state" right before (and during) the lift could change a lot of things when moving heavy ass weights. For example you're program requires you to squat around 90-95% of your 1RM for 3-5 reps, obviously that weight is quite a heavy load on your back once you unrack it, If it so happens that right before you unrack the weight, you started getting cold feet, scared, doubting, worrying if you can even unrack it, or simply just can't focus because you are thinking of something else. You will obviously get "overwhelmed" by the weight from the very second you unrack it until you finish your set and re-racking that bar. In short it becomes a very ugly set.
I have experienced this countless times (and still experiencing it now) when my almost all of my lifts stalled (as many already know I train mainly for strength physique is second) so I normally deal w/ breaking my previous PRs as often as I can in order to gauge progress mainly. And if I normally hit walls on certain lifts my "disposition" during the lift usually makes or break it if I can move that weight or not. Everyday is not PR day after all.
Now back to my point, right before unracking the weight (or during the set-up of the lift) make sure your "dispositon" is right. keep Doubt or any other distraction/worry away from your head for the time being. Actually what I do most of the time is I keep my mind blank and keep confident as soon I unrack the weight, I just focus on me and the weight and tell myself "if I don't move this weight, I'm gonna be dead" (I tried "I can do this!" before and didn't work much for me). Talk about putting myself into a corner right? but for some reason when I do that I normally muster strength within me that I thought i'm not capable fo pulling out.
Now I'm not saying you do the same, I'm pretty much sure most of us here have different styles in tapping to their "inner strength". Just find out what works for you. But don't let that weight "own" you, you own the weight from start to finish simple as that (but not easy to do coz it takes a lot of mental practice as well)
I hope my post helps eventough it's lengthy. And just to be clear this doesn't mean anyone should become "blindly" confident to squat/deadlift/press 500lbs when their body can't even handle the same weight as their bodyweight coz that is just totally nuts.
^ Really enlightening boss DS! FOCUS - mental toughness - from unracking the bar up to finishing the set! Need to bring out the INNER STRENGTH. Got it!
We actually have a lesson in S2B regarding this, I guess I just didn't pay attention to it that much. I think it's time to revisit that lesson.
Thanks for the thorough explanation boss DS! Really appreciate it. Props for you bro! Subukan ko to next week. Hopefully I get to break my 80kg squat PR. Go go go sago! Hehehe!
Upperbody September 30, 2013
Duration 8:20-10:10am
Venue: Rainforest Gym, Pasig
Stretching and abwork 15minutes
warmup: Dips and pullups
Superset:
Isolateral Flat press and Vbar chins
270lbs x 15 / BW x 10
300lbs x 12 / BW x 10
320lbs x 8 / BW x 10
340lbs x 8 / BW x 10 (spotter on stanby)
360lbs x 7 / BW x 10 (spotter on stanby)
Isolateral Incline press and Supported Tbar rows
290lbs x 12 / 175lbs x 7
310lbs x 8 / 175lbs x 8
310lbs x 8 / 185lbs x 8
Incline DB flyes
45lbs x 12 x 3
Isolateral Shoulder Press
200lbs x 10
220lbs x 9
Deadlifts
300lbs x 5 x 2
320lbs x 3 x 2
Current Weight: 175lbs
I visited my favorite gym today and of course i didn't travel for 2 hours (morning traffic!) for a nice pump, i went there to TRAIN!!! Nice to see monsters again
Minsan ginagawa ko din yan umabsent para makabuhat lang hehehe. pero sa job ko ngayon hawak ko oras ko kadalasan so either umuwi ako ng maaga or pumasok ng late hehehehe.
Bat madaming mamaw sa rainforest brah? mas mamaw pa sayo?
Upperbody September 30, 2013
Duration 8:20-10:10am
Venue: Rainforest Gym, Pasig
Stretching and abwork 15minutes
warmup: Dips and pullups
Superset:
Isolateral Flat press and Vbar chins
270lbs x 15 / BW x 10
300lbs x 12 / BW x 10
320lbs x 8 / BW x 10
340lbs x 8 / BW x 10 (spotter on stanby)
360lbs x 7 / BW x 10 (spotter on stanby)
Isolateral Incline press and Supported Tbar rows
290lbs x 12 / 175lbs x 7
310lbs x 8 / 175lbs x 8
310lbs x 8 / 185lbs x 8
Incline DB flyes
45lbs x 12 x 3
Isolateral Shoulder Press
200lbs x 10
220lbs x 9
Deadlifts
300lbs x 5 x 2
320lbs x 3 x 2
Current Weight: 175lbs
I visited my favorite gym today and of course i didn't travel for 2 hours (morning traffic!) for a nice pump, i went there to TRAIN!!! Nice to see monsters again
Congrats on the weight gain sir V! Also, congrats on using 4 plates per side on the iso bench. I'm guessing that's like Hammer Strength right?
Oh i see, home of the mamaws pala yang rainforest. Talagang palang mataas ang chance kung jan bumuhat dahi lanlalakas at ang lalaki ng mga tao. Mahihiya yung katawan mo sa environment nya at pipiliting lumakas at lumaki ng kusa hahahah
September 2013: Assessment
Weight: from 171lbs to 175lbs
Total Trainings done: 21
Lower body: 8 sessions
Upperbody: 8 sessions
Cardio and wildcard day: 5 sessions
Total restdays: 9
3rd Quarter Highlights: PR's made and Strength Improvements
Squat: 320lbs x 1
Deadlift: 370lbs x 1
One arm DB row: 110lbs x 8
Isolateral Flat press: 360lbs x 7
Flat DB press: 100lbs x 12
Incline DB press: 90lbs x 15
^thanks bro weight gain + strength gain = muscle gain (hopefully). pag inconsistent or minimal strength improvement magdududa nako sa gingawa at kinakain ko hehehe
@Allen: hahaha salamat Isa sa mahalaga sakin ay yung trend. bukod sa pagiging consistent sa diet everyday at all out every WO mahalaga din yung matrack mo yung progress on a monthly basis tapos yung trend naman quarterly or long term. Medyo unecessary para sa iba, pero kung gusto mo talaga matuto malaking bagay to. Madalas kasi kahit alam mo na consistent ka everyday magtataka ka sa huli bakit hindi mo nakuha yung desired result sa scale at sa mirror pati na din sa performance. Indicator mo yung trend kung tama ba, mali or may kelangan ayusin sa diet. training, rest etc. Ayun, kaya dapat reviewhin ang journal/logs hehehe
Boss congrats Mod ka na!
Sakto magtatanong pa lang sana ako sa mga mods kung paano ba maging mods dito kasi obvious naman na deserve mo maging mod dito hehe.
Comments
Sinasagad ka namin ng tanong dito e lol
allow to me to chime in as well on your concern sir riddler. Usually sakin pag gantong case it normally has something to do w/
1. the condition of my CNS right before the heaviest set (or even before the workout),
2. my body is not quite used to/accustomed to that poundage yet
3. I was just not focused enough (due to too much thinking) w/c in turn instead of me "owning" the weight from unracking to reracking it "owned" me instead w/c also usually doesn't allow me to activate/use the muscle groups/technique that i'm supposed to be using/doing to move the weight.
obviously no need to explain further the first two points though let me elaborate a bit on the 3rd one. Though this might not be entirely a new thing to you.
Though it may play a small part sa lifting. in my opinion "disposition" or maybe we can call it "current mental state" right before (and during) the lift could change a lot of things when moving heavy ass weights. For example you're program requires you to squat around 90-95% of your 1RM for 3-5 reps, obviously that weight is quite a heavy load on your back once you unrack it, If it so happens that right before you unrack the weight, you started getting cold feet, scared, doubting, worrying if you can even unrack it, or simply just can't focus because you are thinking of something else. You will obviously get "overwhelmed" by the weight from the very second you unrack it until you finish your set and re-racking that bar. In short it becomes a very ugly set.
I have experienced this countless times (and still experiencing it now) when my almost all of my lifts stalled (as many already know I train mainly for strength physique is second) so I normally deal w/ breaking my previous PRs as often as I can in order to gauge progress mainly. And if I normally hit walls on certain lifts my "disposition" during the lift usually makes or break it if I can move that weight or not. Everyday is not PR day after all.
Now back to my point, right before unracking the weight (or during the set-up of the lift) make sure your "dispositon" is right. keep Doubt or any other distraction/worry away from your head for the time being. Actually what I do most of the time is I keep my mind blank and keep confident as soon I unrack the weight, I just focus on me and the weight and tell myself "if I don't move this weight, I'm gonna be dead" (I tried "I can do this!" before and didn't work much for me). Talk about putting myself into a corner right? but for some reason when I do that I normally muster strength within me that I thought i'm not capable fo pulling out.
Now I'm not saying you do the same, I'm pretty much sure most of us here have different styles in tapping to their "inner strength". Just find out what works for you. But don't let that weight "own" you, you own the weight from start to finish simple as that (but not easy to do coz it takes a lot of mental practice as well)
I hope my post helps eventough it's lengthy. And just to be clear this doesn't mean anyone should become "blindly" confident to squat/deadlift/press 500lbs when their body can't even handle the same weight as their bodyweight coz that is just totally nuts.
We actually have a lesson in S2B regarding this, I guess I just didn't pay attention to it that much. I think it's time to revisit that lesson.
Thanks for the thorough explanation boss DS! Really appreciate it. Props for you bro! Subukan ko to next week. Hopefully I get to break my 80kg squat PR. Go go go sago! Hehehe!
Hehehe medyo ganun na ko sa gym dahil kakapanood ng mga youtube lol
Don't FEAR the Weights, let the Weights FEAR YOU
yeah similar to that. hehehe
Duration 11:40am-1:30pm
Stretching 10minutes
Legpress
330lbs x 30 (wide)
330lbs x 30 (narrow)
430lbs x 15 (wide)
430lbs x 15 (narrow)
530lbs x 12 (wide)
530lbs x 12 (narrow)
Squats
230lbs x 5 x 2
250lbs x 3
270lbs x 3
290lbs x 2
300lbs x 2 (PR finally!!!)
320lbs x 1 (broke PR 4 minutes later! just to make it official)
Front squats
150lbs x 8 x 4
Legpress (high foot placement)
500lbs x 12 x 3
Calf raise
500lbs x 25 x 5
DB curls and Hammer Curls
Duration 8:20-10:10am
Venue: Rainforest Gym, Pasig
Stretching and abwork 15minutes
warmup: Dips and pullups
Superset:
Isolateral Flat press and Vbar chins
270lbs x 15 / BW x 10
300lbs x 12 / BW x 10
320lbs x 8 / BW x 10
340lbs x 8 / BW x 10 (spotter on stanby)
360lbs x 7 / BW x 10 (spotter on stanby)
Isolateral Incline press and Supported Tbar rows
290lbs x 12 / 175lbs x 7
310lbs x 8 / 175lbs x 8
310lbs x 8 / 185lbs x 8
Incline DB flyes
45lbs x 12 x 3
Isolateral Shoulder Press
200lbs x 10
220lbs x 9
Deadlifts
300lbs x 5 x 2
320lbs x 3 x 2
Current Weight: 175lbs
I visited my favorite gym today and of course i didn't travel for 2 hours (morning traffic!) for a nice pump, i went there to TRAIN!!! Nice to see monsters again
Bat madaming mamaw sa rainforest brah? mas mamaw pa sayo?
Congrats on the weight gain sir V! Also, congrats on using 4 plates per side on the iso bench. I'm guessing that's like Hammer Strength right?
@BigDawg: 4lbs in a month; not bad hehe
Weight: from 171lbs to 175lbs
Total Trainings done: 21
Lower body: 8 sessions
Upperbody: 8 sessions
Cardio and wildcard day: 5 sessions
Total restdays: 9
3rd Quarter Highlights: PR's made and Strength Improvements
Squat: 320lbs x 1
Deadlift: 370lbs x 1
One arm DB row: 110lbs x 8
Isolateral Flat press: 360lbs x 7
Flat DB press: 100lbs x 12
Incline DB press: 90lbs x 15
Monitored talaga lahat, nice.
Hopefully habanag tumatagal ako sa game na to e matutunan at makasanayan ko yang mga ganyang attitude mo brah.
Props.
Boss congrats Mod ka na!
Sakto magtatanong pa lang sana ako sa mga mods kung paano ba maging mods dito kasi obvious naman na deserve mo maging mod dito hehe.
Gainz na sa strength at weight, gainz pa dito sa PBB as mod! You already! Hehehe! :lol
Thanks sa PBB community, thanks din boss_j at naniwala kayo sa akin
Salamat sa lahat!
yun din gusto ko itanong dito tagal na kung panu maging mod