, pero dun sa above the knees medyo lumiliko ng konti.
nakaharang yung tuhod eh, paputol ko na nga next session eh, hehehe!
thanks for pointing this out, pag aralan kong ibaba nang straight ( though medyo delikado since di pwedeng ibagsak / mag ingay nang malakas sa gym samin )
also with the bar too close to me, I'll re check my stance just to make sure,
And it's not the stance that you need to check here. It's the set-up before the lift.
Here are the stills from the video you provided. The image on the left was your form during the set-up. Notice how too close the bar is with respect to your shins. The one of right, is your 'natural' form each after every rep. Now, check the difference of both arms' angle with respect to the floor.
Since you setup the bar too close to your shin, you end up having the angle of your arm less perpendicular with respect to the floor by the time after hitting your first rep. This would became the starting point for succeeding reps, which as you can see, is not the optimal way to lift the barbell from the ground. IMO, causes to put much of the stress pulling the weight unto the lower back.
That's what you need to fix inorder to minimize the possibility of your lower back from rounding, by having your natural form on the right image but also having your arm perpendicular to the floor.
maraming salamat dito, since the way the photo's are posted up and down and not left and right,
Im assuming that the 1st photo is my set up before lifting the bar and the 2nd photo should be the ideal set up before the lift.
sakin ok na yan. It's not picture perfect form but it's not wrong. Ok lang ang "bad form", bad doesn't mean wrong.. mahalaga naangat mo sa floor then lockout then repeat. Ang end result pa rin nyan ay sore hams, stiff lower back, upper back DOMS and fried CNS. Mahirap maperfect ang DL and squat pag substandard ang plates and bars kahit ilang form check pa. Mahalaga lang IMO ang form for competition pero not for mass building that we're all aiming for. We all have good and bad days pero mas madalas ang bad reps than good reps. If getting strong is what you want naman then dont go against the grain, magtraining ka kung san ka comfortable. Di ka din masyado lalakas kung sa gamit pa lang sa gym nyo e hirap ka na magbuhat.
Bench Press
65.0 x 5
80.0 x 5
95.0 x 3
100.0 x 5
120.0 x 5
135.0 x 10
Chin Up ( for some reason, I can't feel the contraction on my lats, more on bicep sya, mas feel ko pa yung contration pag walang weight,Might play with the width of my grip on the bar next time )
Set 1 : 10.0x9
Set 2 : 10.0x8
Set 3 : 10.0x5
Barbell Bent Over Row ( more like pendlay row , still can notice my hips shooting up though )
Set 1 : 65.0x10
Set 2 : 110.0x8
Set 3 : 110.0x8
Set 4 : 110.0x8
Set 5 : 120.0x8
Dumbbell One Arm Row
Set 1 : 45.0x15
Set 2 : 45.0x12
Set 3 : 45.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x8
Set 3 : 45.0x9
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 20.0x10
85.0 x 5
105.0 x 5
125.0 x 3
135.0 x 5
160.0 x 5
180.0 x 5
Barbell Romanian Deadlift >>> this exercise...sobrang taxing sa lower back and hammies, while doing this exercise, I can really feel some slight pain on my lower back ( plus the stretching on my hammies, ) normal ba to?
Set 1 : 95.0x10
Set 2 : 115.0x10
Set 3 : 115.0x10
Set 4 : 115.0x10
Set 5 : 0.0x10
Cable Triceps Pushdown
Set 1 : 90.0x15
Set 2 : 100.0x15
Set 3 : 100.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Barbell Romanian Deadlift >>> this exercise...sobrang taxing sa lower back and hammies, while doing this exercise, I can really feel some slight pain on my lower back ( plus the stretching on my hammies, ) normal ba to?
the stretch for me is normal because deads are mainly targeting the hamstrings while the pain on the lower back i think is due to your form sir. sa legs mo talaga dapat kukunin yung power explosion
OHP
50.0 x 5
60.0 x 5
70.0 x 3
90.0 x 5
100.0 x 3
115.0 x 2
Chin Up
Set 1 : 10.0x10
Set 2 : 10.0x8
Set 3 : 10.0x4
Barbell Incline Bench Press ( +45 lbs )
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 80.0x8
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x8
Set 3 : 50.0x10
Set 4 : 55x8
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 50.0x12
Set 3 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x8
Done!
** not being immature or bully, but first time seeing someone doing all exercise with a weight lift belt.. not sure if it's a weight lifting belt ba talaga or kikay kit , lol!
nang bu bully ka papi raymond hahahaha pero baka asa isip nya sauna belt yun hihihi
nabasa ko dati si ido V (fb friend ko na hihihih) sa may pag kakataong lagi nyang suot ang belt nyang ( TNDO ) niluluaagan nya lang daw pag di kelngan hahaha
nabasa ko dati si ido V (fb friend ko na hihihih) sa may pag kakataong lagi nyang suot ang belt nyang ( TNDO ) niluluaagan nya lang daw pag di kelngan hahaha
baka nga ganun talaga, weird thing is, 1 month na ko sa gym eh, lage ko sya nakakasabay, never ko pa syang nakitang nag DL / SQ or OHP, more on bb training siya eh, ( may mga kasama sya ganun din training, as in grunt to the max sila, though I don't have any problem with that ) BP nga nia eh sa smith machine, pero maluwag pa rin ung belt..baka kikay kit yun na lagayan nang mga susi wallet etc.. I think LOL!
nagbebelt kaya ako sa calf raises
sir vinch , eh mantakin mo naman yung poundage mo, eh 3x your body weight lol!
napansin ko lang yung belt niya kase he is doing tricep extension with a belt so it got me thinking kung anong purpose nung belt, :huh
Comments
nakaharang yung tuhod eh, paputol ko na nga next session eh, hehehe!
thanks for pointing this out, pag aralan kong ibaba nang straight ( though medyo delikado since di pwedeng ibagsak / mag ingay nang malakas sa gym samin )
Yes.
Yes.
Your knees was not the problem here. You just set-up it wrong.
And it's not the stance that you need to check here. It's the set-up before the lift.
Here are the stills from the video you provided. The image on the left was your form during the set-up. Notice how too close the bar is with respect to your shins. The one of right, is your 'natural' form each after every rep. Now, check the difference of both arms' angle with respect to the floor.
Since you setup the bar too close to your shin, you end up having the angle of your arm less perpendicular with respect to the floor by the time after hitting your first rep. This would became the starting point for succeeding reps, which as you can see, is not the optimal way to lift the barbell from the ground. IMO, causes to put much of the stress pulling the weight unto the lower back.
That's what you need to fix inorder to minimize the possibility of your lower back from rounding, by having your natural form on the right image but also having your arm perpendicular to the floor.
maraming salamat dito, since the way the photo's are posted up and down and not left and right,
Im assuming that the 1st photo is my set up before lifting the bar and the 2nd photo should be the ideal set up before the lift.
You mean the photos are posted side by side, not stacked.
[size=x-small](Yet again... forgive me for being a grammar-police.)[/size]
It's photos, not ' photo's ' with apostrophe. The photo doesn't possess anything!
In a manner of speaking, YES. [size=x-small](Since it's your natural form.)[/size] But with your arms perpendicular to the floor.
so since new sa weights and nakikiramdam pa, assessment muna sa weights
Bench Press
45 x5
115 x5
125 x5
135 x5
145x5
Squat
45x5
125x5
135x5
145x5
165x5
( medyo naiilang ako since I'll be transitioning from a 20lbs bar to a 45 lbs bar)
Dynamic Row
55x5
65x5
75x5
100x5
125x5
Pull up
10 reps
8 reps
8reps
( bumigay grip ko, nakalimutan kong dalhin gloves ko)
Lat Pulldown
100x12
120x12
120x12
Dumbbell Standin tricep ext.
40x12
40x12
40x12
dyanamic mobility stretching + isang malupet na myofascial and foam roll sa lower body..
pag gising sa gabi, no more back pain yehhheeeyy!!
Conventional Deadlift
testing my 1 rep max
90.0 x10
120.0x8
154.0 x5
249.0 x5
269.0 x1
289.0 x1 >> new PR! and what's great is, my back still ok!
Front Squat
Set 1 : 45.0x10
Set 2 : 65.0x10
Set 3 : 85.0x5
Set 4 : 85.0x9
Set 5 : 95.0x8
Leg Press
Set 1 : 230.0x8
Set 2 : 230.0x4
Set 3 : 0.0x0
Kakaiba Leg Press sa gym, nanibago ako, hehe!
Leg Extensions
Set 1 : 70.0x10
Set 2 : 95.0x15
Set 3 : 95.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
abs chuchu!
done!
Squat
85.0 x 5
105.0 x5
125.0 x3
135.0 x5
160.0 x5
180.0 x5
Barbell Romanian Deadlift
Set 1 : 95.0x10
Set 2 : 115.0x10
Set 3 : 115.0x10
Set 4 : 115.0x10
Cable Triceps Pushdown
Set 1 : 70.0x15
Set 2 : 90.0x15
Set 3 : 10.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Shoulder Press
40.0 x12
45.0 x10
45.0 x10
Dumbbell Lateral Raise
15.0 x15
15.0 x15
15.0 x15
OHP
40.0 x5
50.0 x5
55.0 x3
60.0 x5
70.0 x5
8.0 0x5
Done!
OHP ( + 45 lbs bar )
40.0 x 5
50.0 x 5
55.0 x 3
60.0 x 5
70.0 x 5
80.0 x 5
Chin Up
Set 1 : 10.0x7
Set 2 : 10.0x5
Set 3 : 10.0x6
Barbell Incline Bench Press ( + 45 lbs bar )
Set 1 : 70.0x8
Set 2 : 70.0x10
Set 3 : 70.0x12
Dumbbell Bench Press
Set 1 : 40.0x10
Set 2 : 45.0x10
Set 3 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 11.0x12
Set 2 : 11.0x12
Set 3 : 11.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
Done!
Conventional Deadlift
95.0 x 5
120.0 x 5
145.0 x 3
160.0 x 5
180.0 x 5
205.0 x 5
Barbell Front Squat ( + 45 lbs bar )
Set 1 : 20.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 50.0x8
Set 5 : 50.0x9
Leg Press
Set 1 : 180.0x12
Set 2 : 180.0x12
Set 3 : 180.0x10
Leg Extensions
Set 1 : 115.0x15
Set 2 : 115.0x15
Set 3 : 115.0x15
Seated Calf Raise
Set 1 : 70.0x20
Set 2 : 70.0x20
Set 3 : 70.0x20
Done!
Bench Press
65.0 x 5
80.0 x 5
95.0 x 3
100.0 x 5
120.0 x 5
135.0 x 10
Chin Up ( for some reason, I can't feel the contraction on my lats, more on bicep sya, mas feel ko pa yung contration pag walang weight,Might play with the width of my grip on the bar next time )
Set 1 : 10.0x9
Set 2 : 10.0x8
Set 3 : 10.0x5
Barbell Bent Over Row ( more like pendlay row , still can notice my hips shooting up though )
Set 1 : 65.0x10
Set 2 : 110.0x8
Set 3 : 110.0x8
Set 4 : 110.0x8
Set 5 : 120.0x8
Dumbbell One Arm Row
Set 1 : 45.0x15
Set 2 : 45.0x12
Set 3 : 45.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x8
Set 3 : 45.0x9
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 20.0x10
Done!
Squat
85.0 x 5
105.0 x 5
125.0 x 3
135.0 x 5
160.0 x 5
180.0 x 5
Barbell Romanian Deadlift >>> this exercise...sobrang taxing sa lower back and hammies, while doing this exercise, I can really feel some slight pain on my lower back ( plus the stretching on my hammies, ) normal ba to?
Set 1 : 95.0x10
Set 2 : 115.0x10
Set 3 : 115.0x10
Set 4 : 115.0x10
Set 5 : 0.0x10
Cable Triceps Pushdown
Set 1 : 90.0x15
Set 2 : 100.0x15
Set 3 : 100.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Done!
the stretch for me is normal because deads are mainly targeting the hamstrings while the pain on the lower back i think is due to your form sir. sa legs mo talaga dapat kukunin yung power explosion
actually, It got me thinking on this, don't know if it's the form or talagang hapit lang sya sa lower back, will re check my form just in case,
OHP ( +45 lbs. bar )
40.0 x 5
50.0 x 5
60.0 x 3
70.0 x 3
75.0 x 2 > failed!
de load
70. 0 x 3
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x10
Set 3 : 0.0x6
Barbell Incline Bench Press ( +45 lbs bar )
Set 1 : 70.0x10
Set 2 : 75.0x10
Set 3 : 80.0x7
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 50.0x10
Set 4 : 50x10
Wide Grip Lat Pulldown
Set 1 : 11.0x12
Set 2 : 12.0x12
Set 3 : 12.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 50.0x12
Done!
Deadlift
100.0 x 5
125.0 x 5
150.0 x 3
175.0 x 3
200.0 x 3
225.0 x 6
Barbell Front Squat ( + 45 lbs bar )
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 50.0x8
Set 5 : 50.0x10
Leg Press
Set 1 : 180.0x12
Set 2 : 180.0x10
Set 3 : 180.0x10
Leg Extensions
Set 1 : 115.0x15
Set 2 : 115.0x15
Set 3 : 115.0x15
Seated Calf Raise
Set 1 : 70.0x15
Set 2 : 70.0x20
Set 3 : 70.0x20
Pull ups
0.0 x 10
0.0 x 7
Done!
Bench Press
65.0 x 5
80.0 x 5
95.0 x3
110.0 x 3
125.0 x 3
140.0 x 7
Chin Up
Set 1 : 10.0x6
Set 2 : 10.0x7
Set 3 : 10.0x6
Set 4 : 10.0x4
Barbell Bent Over Row
Set 1 : 110.0x5
Set 2 : 110.0x8
Set 3 : 110.0x8
Set 4 : 110.0x10
Set 5 : 130.0x6
Dumbbell One Arm Row
Set 1 : 45.0x15
Set 2 : 50.0x12
Set 3 : 50.0x12
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x8
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Done!
Squat
85.0 x 5
105.0 x 5
125.0 x 3
145.0 x 3
170.0 x 3
190.0 x 5
Barbell Stiff-Legged Deadlift
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 125.0x10
Set 4 : 130.0x10
Reverse hyper extension
Set 1 : 5.0x10
Set 2 : 5.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Cable Triceps Pushdown
Set 1 : 90.0x15
Set 2 : 100.0x15
Set 3 : 100.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Done!
OHP ( +45 lbs. bar )
bar x 10
40.0 x 5
50.0 x 5
60.0 x 5
70.0 x 2 ( failed!!!fuarck! super deload na ko dito )
Chin Up
Set 1 : 0.0x12
Set 2 : 0.0x10
Set 3 : 0.0x5
Barbell Incline Bench Press ( +45 lbs. bar )
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 80.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 50.0x10
Set 3 : 50.0 x8
Set 4 : 50.0 x8
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 45.0x12
Set 3 : 50.0x12
Done!
Conventional Deadlift
100.0 x 5
125.0 x 5
150.0 x 3
190.0 x 5
215.0 x 3
240.0 x 5
Barbell Front Squat
Set 1 : 85.0x10
Set 2 : 85.0x10
Set 3 : 85.0x10
Set 4 : 95.0x10
Set 5 : 95.0x10
Leg Press
Set 1 : 180.0x12
Set 2 : 180.0x10
Set 3 : 180.0x10
Leg Extensions
Set 1 : 115.0x15
Set 2 : 125.0x15
Set 3 : 125.0x15
Seated Calf Raise
Set 1 : 70.0x20
Set 2 : 70.0x20
Set 3 : 70.0x20
Done!
Barbell Bench Press
65.0 x 5
80.0 x 5
95.0 x 3
120.0 x 5
135.0 x 3
150.0 x 5
Chin Up
Set 1 : 10.0x10
Set 2 : 10.0x7
Set 3 : 10.0x5
Set 4 : 10x4
Barbell Bent Over Row
Set 1 : 110.0x5
Set 2 : 110.0x10
Set 3 : 120.0x8
Set 4 : 120.0x8
Set 5 : 130.0x8
Dumbbell One Arm Row
Set 1 : 50.0x15
Set 2 : 50.0x15
Set 3 : 50.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x8
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Done!
Squat
85.0 x 5
105.0 x 5
125.0 x 3
160.0 x 5
180.0 x 3
200.0 x 5
SL DL
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10
back hyper ext.
15.0 x 10
15.0 x 10
15.0 x 10
DB Curl
35.0 x 10
40.0 x 10
35.0 x 10
35.0 x 10
Tricep Pushdown
di ko na natrack
Done!
OHP
50.0 x 5
60.0 x 5
70.0 x 3
90.0 x 5
100.0 x 3
115.0 x 2
Chin Up
Set 1 : 10.0x10
Set 2 : 10.0x8
Set 3 : 10.0x4
Barbell Incline Bench Press ( +45 lbs )
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 80.0x8
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 50.0x8
Set 3 : 50.0x10
Set 4 : 55x8
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 50.0x12
Set 3 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x8
Done!
** not being immature or bully, but first time seeing someone doing all exercise with a weight lift belt.. not sure if it's a weight lifting belt ba talaga or kikay kit , lol!
nabasa ko dati si ido V (fb friend ko na hihihih) sa may pag kakataong lagi nyang suot ang belt nyang ( TNDO ) niluluaagan nya lang daw pag di kelngan hahaha
baka nga ganun talaga, weird thing is, 1 month na ko sa gym eh, lage ko sya nakakasabay, never ko pa syang nakitang nag DL / SQ or OHP, more on bb training siya eh, ( may mga kasama sya ganun din training, as in grunt to the max sila, though I don't have any problem with that ) BP nga nia eh sa smith machine, pero maluwag pa rin ung belt..baka kikay kit yun na lagayan nang mga susi wallet etc.. I think LOL!
sir vinch , eh mantakin mo naman yung poundage mo, eh 3x your body weight lol!
napansin ko lang yung belt niya kase he is doing tricep extension with a belt so it got me thinking kung anong purpose nung belt, :huh
ang bully lang eh noh? hahah!
napansin ko lang grabeh naman kayo! hahaha!
4.5x BW yung max calf raise ko. 800lbs+ x 5 x 5 haha
:jd::jd::jd: