Natrangkaso pa ako bago mag new year! Tsk!
Sakto din sa pagkakasakit ko, nabasa ko yung StrongLift 5x5. Bagong program na since mag body re-composition ako. Last na palit na 'to ng program. (P*ta)
Brah.
Ngayon ko lang napansin,
hindi ba dapat 3 working sets yung 5/3/1/ at different percentages of your max bago ka mag BBB? or may sarili kang ginagawa?
anyways keep it up man!
dun kasi sa post nya ng Nov. 7, 2013, hirap daw ang lifts nya for that week. kaya ko natanong pang-ilang cycle na sya
ito yung mga reason ni Wendler as to why your training max is 85% to 90% of your actual max
- prevent overtraining
- to have some allowance on your "bad" days (magagawa mo pa rin yung prescribed reps sa main lifts kahit di ka "in the zone")
Comments
Bench 100 x 8
Deadlift 225 x 6
Kapagod kanina ah.
Sakto din sa pagkakasakit ko, nabasa ko yung StrongLift 5x5. Bagong program na since mag body re-composition ako. Last na palit na 'to ng program. (P*ta)
So...
Workout A
Squat 90 x 5
Bench 55 x 5
Row 65 x 5
Workout A
Squat 90 x 5
Bench 55 x 5
Row 65 x 5
same as last week parin
Nakapag gym ako kahapon pero same parin last time. tsk!
Workout A
Squat 90 x 5
Bench 55 x 5
Row 65 x 5
Workout B na bukas, ok na pakiramdam ko.
Squat 95 x 5
Press 45 x 5
Deadlift 115 x 5
Parang hirap na agad ako sa press. lol.
Workout A
Squat 100 x 5
Bench 60 x 5
Row 70 x 5
Squat 105 x 5
Press 50 x 5
Deadlift 125 x 5
Hirap talaga ako mag press. :P
Squat 110 x 5
Bench 65 x 5
Row 75 x 5
Workout B
Squat 115 x 5
Press 55 x 5
Deadlift 135 x 5
Hindi pala ako nakapagpost nung Wednesday.
Sumabit na naman shin ko while deadlifting, parehas na lugar pa, tuklap eh!
Sana tuloy tuloy na 'tong consistency ko sa pagbubuhat :P
Workout B
Squat 175
Press 85 (ngiwian mode dito eh hahaha)
Deadlift 195
Oh yeah
Will update tomorrow.
Nakapag hill sprints pala kanina :arghh:
Cycle 3 Week 10
Military Press 105 x 1 (will deload, d na talaga umangat to :unhappy: )
Dips BW x 10
Chin-ups BW x 4
(weak! haha)
Deadlift 240 x 6
Back Extensions 12.5 x 15
Leg Raises BW x 10
Bench Press 120 x 7
DB Bench Press 25 x 10
DB Rows 25 x 10
Squat 205 x 6
Lunges 40 x 10
Leg Curls 30 x 10
Dips 8 x 4
Chin-Ups 3 x 3
Pull-ups 3 x 3
Current Weight: 170 lbs. (34 ang waistline
Nag gym ako kanina baka kasi sarado bukas dahil holiday.
Press - 95 x 7
Dips - BW x 10, BW x 5 x 4
Chin Ups - BW x 2 x 10
Mga napansin ko lang:
Nung kumakain na ako ng marami, tumaas na rin ang nabubuhat ko sa press :P
Nung bumigat ako, hirap na mag dips
Deadlift - 115 x 10 x 5
Hanging Leg Raises - BW x 15 x 5
Sakit ng pwet ko sa plyos. :P
Bench Press - 55 x 10 x 5
Kroc Rows - 45 x 25
Nabigatan ako sa bench press ngayon. Hindi pa siguro nakarecover sa dips nung Sunday.
mga 40 - 45 mins.. bago ako pumuntang gym nag stretching na ako.
bakit po sir? :huhSquat 220 x 5
Squat 115 x 10 x 5
Leg Curls 20 x 10 x 5
Nakasingit pa ng training bago pumunta sa sementeryo :P
Naiipit ng lifting belt yung bilbil ko. :yahoo:
Press - 45 x 10 x 5
Lat pull downs - 70 x 10 x 2; 80 x 10 x 3
Nakalagpas din sa 100 lbs na press. :lol
Boring but Big yung template mo?
Deadlift - 265 x 4
Deadlift - 115 x 10 x 5
Hanging Leg Raise BW x 15 x 5
Medyo mabigat na yung deadlift ah. Siguro kulang lang ako sa tulog =(
Bench Press - 55 x 10 x 5
Kroc Rows - 50 x 25
Hirap ata ng lifts ko ngayong week ah.
Squat - 115 x 10 x 5
Leg Curls - 20 x 10 x 4, 30 x 10
Natawa ako sa itsura ko nung last 2 reps ng squat. hohohoho
Press - 55 x 10 x 5
Lat Pulldown - 70 x 3, 80 x 2
Nakakaiyak yung 50% na Boring but Big.
kailan ka nagsimula sa Wendler 531 ? pang-ilang cycle mo na ? you're using the 4 times a week training template, right ?
did you test your actual maxes in the Big 4 before starting the program ?
Ngayon ko lang napansin,
hindi ba dapat 3 working sets yung 5/3/1/ at different percentages of your max bago ka mag BBB? or may sarili kang ginagawa?
anyways keep it up man!
if ipis is training 4 times a week, then 1 cycle has 4 weeks
week 1: 3x5
week 2: 3x3
week 3: 5 / 3 / 1
week 4: deload
dun kasi sa post nya ng Nov. 7, 2013, hirap daw ang lifts nya for that week. kaya ko natanong pang-ilang cycle na sya
ito yung mga reason ni Wendler as to why your training max is 85% to 90% of your actual max
- prevent overtraining
- to have some allowance on your "bad" days (magagawa mo pa rin yung prescribed reps sa main lifts kahit di ka "in the zone")