sore lower back ko eh, pero nakaka lakad / nakakayuko pa rin naman, parang mabigat lang, hehe! leg day kase kahapon, di ko na naman nasama weight nung bar samin, yun tuloi,
I have reviewed my video lifts here, iba mind set ko at lakas ko mag round upper back dito..
Kelangan ko talaga ma correct sarili ko kundi road to snap city!
I agree that there's rounding of upper back sa mga lifts mo bro and it usually occur AFTER your 2 - 3 repetition, meaning, nawawala yung tightness after the 1 - 2 reps. Normally, nakikita ko to sa work set mo. Pero di naman siya sobrang round nang back to the point of snap city na kagad. Correcting the form is a good Idea, ( ako din makikinabang jan pag balik GWO para magpaturo, hehehe!) Also I reviewed your form and @isamsonjeff form on DL, ang napansin ko kay jeff, parallel yung hips niya sa upper back niya ( as same as with you on the ascent, thou both of you still has bended knees ).
Correct me if I'm wrong.Feeling ko di kailangan masyadong mababa yung hips at the start of the ascent. I think I need to gauge where is my strongest form at the start for ascend for me to lift that shit.
^ matangkad kasi kayo at mahaba ang mga limbs. Hindi maiiwasan ang mga konting mali sa form. Ang mahalaga sa deadlift e maiangat mo sa floor yung bar. Kaya nga madaming klase ng deadlift kasi kahit maiba form mo DL pa din yun, pwedeng stiff leg, romanian, whatever... pag di mo kaya iangat st pinilit mo dun ka ma-snap city
yeah ! try mo raymond naman yung chest mo i push forward mo ( chest up ) hehe ewan..
Pero para malaman mo kung ano mismo mali, itrain mo lang lagi ang DL.. para lumakas ka mag DL , mag DL ka !!
uu nga, malamang kayo lang ni @jettie matitira dun, haha! ( sumusunod ka na sa yapak nila bro, @isamsonjeff)
Pero para malaman mo kung ano mismo mali, itrain mo lang lagi ang DL.. para lumakas ka mag DL , mag DL ka !!
para nga kong tanga sa bahay. mapa sa cr namin, nag a air deadlift ako ( [size=small]tama ba yung term?[/size]) , Makuha ko lang tamang depth at tamang form, LOL!
@rtravino29 wag ka mag max out lagi sa DL, pilitin mo lumakas around 70-80% ng maximum weight na kaya mo at makagawa ng madaming reps. mas lalakas ka kung kaya mo yung high rep range. wala ko sinusunod na template or program, simpleng progressive overload lang pero nagiimprove at lumalakas naman ako (sa lahat ng exercises) and so far PR ako lagi pag natripan ko mag max out
NOTE: na-tripan lang mag max-out (I dont plan it, i do it when im ready)
Comments
Bench press
warmup
80 x 5
100 x 5
120 x 3
workset
140 x 3
160 x 3
180 x 5
Assistance
105 x 5 x 10
DB rows
75/75 x 5 x 10
Dips
BW x 5 x 10
done
Hope you dont mind pero paturo next time nung mga binanggit mo sa akin sa squat kanina sa gym ha.
pero panunuorin rin namin ni misis yun,
edit :
currently on the process of downloading the deadlift party on yt. Will post it on GWO thread later.
Nalaman ko na lang na Malificent pala nung nasa movie house na ko mismo! kamot ulo pero rak na. maganda naman 4/5 rating ko
The Ab slicer mini edition :
Mountain Climbers 30 secs
Planks 1 minute hold
mountain climbers
Knee tucks 15 reps
Mountain climbers
Hanging Leg raises 10 reps
Crunches 20 reps
Mountain Climbers 30 secs
crunch hold 20 secs
Done in 3minutes
Barbell Back Squats
Warmup sets
110 x 10
110 x 5
140 x 5
165 x 3
Worksets
195 x 3
225 x 3
250 x 5
250 x 3
Assistance lifts
Barbell Back squats
140 x 5 x 10
Leg Curls
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
Leg extensions
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
Standing calf raises
300 x 5 x 15
Project arms gym
Week 3 Wendler 5/3/1 boring but big assistance lifts
Overhead press
Warmup
45 x 5
50 x 5
55 x 3
Worksets
70 x 5
85 x 3
95 x 1 + ( 4 reps ) masyado pa magaan kaya inangat ko onti reps
Assistance lifts
OHP
50 x 5 x 10
Chinups
5 x 10
Addons :
DB side lateral raises
15/15 x 5 x 10
Cable reverse flyes machine
20/20 x 10
30/30 x 4 x 8
Front raises Ez bar
30 x 5 x 10
supersets
modified wide upright rows
30 x 5 x 10
DB bicep curls
30/30 x 3 x 10
supersets
Dips
BW x 3 x 15
Abs slicer mode circuit
Mountain climbers 20secs
lying knee tucks 15 reps
Mountain climbers 20 secs
Flutter kicks 50 reps
mountain climbers 20 secs
Double tap crunches 12 reps
Mountain climbers 20 secs
Crunch hold 20 secs
Mountain Climbers 20 secs
opposite Double tap crunches 20 secs
Hanging leg raises 5 reps
Done
Project arms gym
Week 3 Wendler 5/3/1 boring but big assistance lifts
Con Deadlift
warmup
140 x 5
180 x 5
225 x 3
Workset
265 x 5
315 x 3
345 x 1 + 2
Assistance
Conv Deadlift
140 x 5 x 10
Hanging Leg raises
5 x 10
Wide grip pullups
5 x 10
Done
I have reviewed my video lifts here, iba mind set ko at lakas ko mag round upper back dito..
Kelangan ko talaga ma correct sarili ko kundi road to snap city!
Project arms gym
Week 3 Wendler 5/3/1 boring but big assistance lifts
Bench press
warmup set
85 x 5
105 x 5
125 x 3
working set
155 x 5
175 x 3
195 x 1 + 3
First time ko ginawa to may voice over at feeling inglesero.. kunware YT vlogger...
Basher's incoming!
Assistance lift
Bench press
105 x 5 x 10
Hammer Strength Bench press
160 x 10
180 x 10
260 x 3 x 10
CG barbell bench press
105 x 3 x 5
supersets
BW Dips
3 x 8
Cable fyles machine
60 x 5 x 10
V bar triceps pulldown machine
80 x 3 x 15
90 x 10 drop sets
70 x 8
50 x 9
30 x 10
10 x 15
Cable crunches
60 x 3 x 10
superset
BW pushups
3 x 10
hanging leg raises
5 x 5
knee tucks
5 x 20
I agree that there's rounding of upper back sa mga lifts mo bro and it usually occur AFTER your 2 - 3 repetition, meaning, nawawala yung tightness after the 1 - 2 reps. Normally, nakikita ko to sa work set mo. Pero di naman siya sobrang round nang back to the point of snap city na kagad. Correcting the form is a good Idea, ( ako din makikinabang jan pag balik GWO para magpaturo, hehehe!) Also I reviewed your form and @isamsonjeff form on DL, ang napansin ko kay jeff, parallel yung hips niya sa upper back niya ( as same as with you on the ascent, thou both of you still has bended knees ).
Correct me if I'm wrong.Feeling ko di kailangan masyadong mababa yung hips at the start of the ascent. I think I need to gauge where is my strongest form at the start for ascend for me to lift that shit.
Pero para malaman mo kung ano mismo mali, itrain mo lang lagi ang DL.. para lumakas ka mag DL , mag DL ka !!
baka sunday 9:30 mag libertad kami ni Ren.
para nga kong tanga sa bahay. mapa sa cr namin, nag a air deadlift ako ( [size=small]tama ba yung term?[/size]) , Makuha ko lang tamang depth at tamang form, LOL!
NOTE: na-tripan lang mag max-out (I dont plan it, i do it when im ready)
Nga pala, eto pala yung bad day ng max day ko sa first cycle hehe.. pero babawi ako next cycle.
sa next week kasi deload ako so pretty darn easy lifts yun at syempre correct form.
At syempre may voice over na english karabao para maiba naman. "Form check" hehe