Based on your pictures ... tuloy-tuloy lang. Nasabi na lahat ni Vinch yung mga key points.
Haha siguro ang madagdag ko na lang ... kung magkakaron tayo ng goal, mag-stay and focus tayo sa goal na yun sa mahabang panahon.
Napansin ko lang din kasi marami na ngaun ung pabago-bago ...in 3 months, bulk daw, tapos biglang cut dahil may outing, then bulk ulet after ng outing..and outcome nun walang nangyare.
Keep us posted sir! Respect!
Hehe mas malakas ka pa rin mr Lazar. I got the idea to modify the 5x5 program from you, by doing more bench press and back exercises. Kasi nun 3x a week ako mag-squats, mas mabilis lumaki ang butt and thighs ko. Now, less squats and more chest/back. Para mag-catch-up yun mga nahuhuli.
I'm not really a wishy-washy person when it comes to goal-setting. Ang nangyayare, dahil hindi ko pa napagdaanan ang ganito, hindi ko alam kung tama ba o mali kaya nagkakaroon ako ng agam-agam. But experience is the best teacher and learning from others' experiences is also part of it. So thanks for that.
On deadlift...
Since doing deadlifts twice this week, just 3 working sets. Cautious.
Three mins. rest
Tried new breathing technique: breathe in at the bottom, hold, deadlift, exhale at the bottom. Supposed to be better because abdominal pressure is maintained throughout.
On OHP...
Brought 1.5lbs platitos. Started microloading. Hoping this will help strength gains on my weakest lift.
I've been contemplated getting a pair myself; just busy at the moment. I plan on getting washers and glue them together.
the press really benefits from volume. 5x5 across is tough. If you are stalling I would do 3x5 across and 8-10 reps x2-3 sets back off @85-90% of working set.
@popoycanton
I bought them at Royal Sporting House in Ali Mall, Cubao. P75 each.
You may be right. When I deloaded this past month and did more volume, I found the press weight that I left much easier to do when I went back. Good observation; will try that when I begin to stall again (hopefully not so soon).
Thanks!
Resting 3-4 mins. on deadlifts. By the 3rd set, erector spinae gone. Forced to adopt staggered stance on OHP because of jelly lower back. Couldn't use leg drive so went back to normal stance. Missed reps on 4th set. Recovered on 5th set by resting the full 5 mins. Will redo the weight.
STRENGTH is the goal. So rest longer in between sets.
JUNE 28 2014
7pm-8:15pm
WORKOUT
...
OHP 5,5,5,3+1,5 - 85lbs
...
By the 3rd set, erector spinae gone. Forced to adopt staggered stance on OHP because of jelly lower back. Couldn't use leg drive so went back to normal stance.
That doesn't sounds like the typical Standing Overhead Press to me. Any incorporation on pressing the legs executes Push Press.
STRENGTH is the goal. So rest longer in between sets.
Not necessarily longer, IMO, since rate of recovery speed vary on between individuals at different events. So long, you are recovered enough from the last set to perform the next.
STRENGTH is the goal. So rest longer in between sets.
Not necessarily longer, IMO, since rate of recovery speed vary on between individuals at different events. So long, you are recovered enough from the last set to perform the next.
???
What does rates between different individuals have to do with anything? Your going to be more recovered & stronger for your next set if you rest for 2 mins compared to 20 seconds - doesn't matter if your name is Mark, John, Rick or blah blah blah. Seems to me his point was clear - rest longer.
STRENGTH is the goal. So rest longer in between sets.
Not necessarily longer, IMO, since rate of recovery speed vary on between individuals at different events. So long, you are recovered enough from the last set to perform the next.
???
What does rates between different individuals at different events. have to do with anything? Your going to be more recovered & stronger for your next set if you rest for 2 mins compared to 20 seconds - doesn't matter if your name is Mark, John, Rick or blah blah blah. Seems to me his point was clear - rest longer.
You right on what you said.
By events, let's say when the guy was hyped, or having the right mentality, probably could play a role on decreasing the amount of time. Times comes when we feel fucked up hittin' the plates or some shit goes on the way, or things like that when you feel being down, chances are, longer rec what our body just needs to. Body has recovered but the mind has not. Psyche/mind plays a role controlling the body sometimes.
@Core,
Leg drive, yung technique sa BP. Helps me in OHP too. Plant both legs firmly, stiffen abs and clench glutes. Gives me a rigid lower body to press from. Not by extending my knees from a flexed position. Sorry to confuse.
I still have to practice leg drive on staggered stance.
Sprained left wrist. Can't workout until healed. So will be running instead.
Appreciate any suggestions for other wrist-sprained appropriate light workouts. TY.
Comments
Hehe mas malakas ka pa rin mr Lazar. I got the idea to modify the 5x5 program from you, by doing more bench press and back exercises. Kasi nun 3x a week ako mag-squats, mas mabilis lumaki ang butt and thighs ko. Now, less squats and more chest/back. Para mag-catch-up yun mga nahuhuli.
I'm not really a wishy-washy person when it comes to goal-setting. Ang nangyayare, dahil hindi ko pa napagdaanan ang ganito, hindi ko alam kung tama ba o mali kaya nagkakaroon ako ng agam-agam. But experience is the best teacher and learning from others' experiences is also part of it. So thanks for that.
5:30pm - 6:25pm
WORKOUT
Deadlift 3x5 - 220lbs
OHP 5x5 - 83lbs
Preacher Curls 3x8 - 40lbs
Dips 3x11
On deadlift...
Since doing deadlifts twice this week, just 3 working sets. Cautious.
Three mins. rest
Tried new breathing technique: breathe in at the bottom, hold, deadlift, exhale at the bottom. Supposed to be better because abdominal pressure is maintained throughout.
On OHP...
Brought 1.5lbs platitos. Started microloading. Hoping this will help strength gains on my weakest lift.
I've been contemplated getting a pair myself; just busy at the moment. I plan on getting washers and glue them together.
the press really benefits from volume. 5x5 across is tough. If you are stalling I would do 3x5 across and 8-10 reps x2-3 sets back off @85-90% of working set.
I bought them at Royal Sporting House in Ali Mall, Cubao. P75 each.
You may be right. When I deloaded this past month and did more volume, I found the press weight that I left much easier to do when I went back. Good observation; will try that when I begin to stall again (hopefully not so soon).
Thanks!
2:45pm - 4:00pm
WORKOUT
Squats 8,8,10,10 - 160lbs
Front Squats 10,10,10,10 - 80lbs
Bench Press 8,8,8,8 - 100lbs
Incline Bench 8,8,8 - 80lbs
BB Bent-Over Rows 8,8,8,8 - 100lbs
Unsatisying workout. Felt tired all day. Not enough sleep and nutrition 2 days in a row.
7pm-8:15pm
WORKOUT
Deadlift 3x5 - 230lbs
OHP 5,5,5,3+1,5 - 85lbs
Supersets:
Upright Row 10,10,10 - 50lbs
Dips 12,12,10+2
Resting 3-4 mins. on deadlifts. By the 3rd set, erector spinae gone. Forced to adopt staggered stance on OHP because of jelly lower back. Couldn't use leg drive so went back to normal stance. Missed reps on 4th set. Recovered on 5th set by resting the full 5 mins. Will redo the weight.
STRENGTH is the goal. So rest longer in between sets.
That doesn't sounds like the typical Standing Overhead Press to me. Any incorporation on pressing the legs executes Push Press.
Not necessarily longer, IMO, since rate of recovery speed vary on between individuals at different events. So long, you are recovered enough from the last set to perform the next.
???
What does rates between different individuals have to do with anything? Your going to be more recovered & stronger for your next set if you rest for 2 mins compared to 20 seconds - doesn't matter if your name is Mark, John, Rick or blah blah blah. Seems to me his point was clear - rest longer.
You right on what you said.
By events, let's say when the guy was hyped, or having the right mentality, probably could play a role on decreasing the amount of time. Times comes when we feel fucked up hittin' the plates or some shit goes on the way, or things like that when you feel being down, chances are, longer rec what our body just needs to. Body has recovered but the mind has not. Psyche/mind plays a role controlling the body sometimes.
Another, performance-enhancing drugs.
Leg drive, yung technique sa BP. Helps me in OHP too. Plant both legs firmly, stiffen abs and clench glutes. Gives me a rigid lower body to press from. Not by extending my knees from a flexed position. Sorry to confuse.
I still have to practice leg drive on staggered stance.
@Big Dawg,
Thank you. That's simply what I mean.
Appreciate any suggestions for other wrist-sprained appropriate light workouts. TY.