ito gagawin ko every non-WO days (pero considered as WO days parin to)
Nung nakalambitin nga ako dun sa pull up bar nakita ko na may mga nakatingin sa akin, inisip ko nalang na ang iniisip nila is "tama yung ginagawa niya nagppractice para sa grip"
dibale makakaya ko din tong pull up na to hehe. salamat brah!
Bro try mo negative with hold. Hawak ka sa bar then jump. Pag lagpas ng ulo mo sa bar hold 2secs and pag baba mo diretso sa dead hang hold for 3secs naman. Do for sets and reps
Forget about doing pullups right now. The lat pulldown is very similar, and you can adjust the weight so you CAN get 8-12 reps per set. Keep adding weight when possible so you get stronger on them. Then in a few months you will have probably built enough strength so that you can do some pullups. Don't waste your time doing half pullups, negatives and just hanging - you need to build strength mimicking the movement first, and pulldowns will do exactly that.
p.s - If you were strong enough to get 3 or 4 reps with pullups on your own - unassisted - then my advice would be different. However at this point being so weak you can't even do 1 rep unassisted, hence my advice above.
@Ohsnap, thanks sa tip bro pero may comment si master BD ehehe. Ginawa ko yan kanina e
Ooohh thanks for the tip sir BD, i hope I read this earlier. Too bad I performed jump-negative pull ups. Okay ill focus more on machine lat pull down this time.
I still have DOMS from my previous workout, I cant walk fast and go up/down the stairs.
I went to the gyn and stretched and endured the pain, luckily I was able to perform a squat (w/o the bar) for stretching.
Heres my WOTD (not word of the lourd, but workout of the day)
Weight: 84.6kg
Squat:
Wu: 20kg 1x5
Ws: 22.5kg 5x5
Incline bp:
Ws: 20kg 5x5
Flat BP:
Ws: 20kg 5x5
Shrug
Ws: 20kg 3x8
Skulls
Wu: 8kg 1x8
Ws: 8kg 3x12
Seated db tricep ext
Ws: 8kg 3x12
Bent over rows:
Ws: 20kg 5x5
Landmine 180s
20kg 3x20
Assisted pull ups with 26.5kg 8reps
Pullup jump and slow down negative 3x5
Abdominal machine
25kg 3x12
Superman back extension
1x8
1x10
1x12 - failed. 1x6 lang hehe
Hehe i've seen doing heavy lat pull-downs who can't do pull-ups. doing negatives means familiarizing on the movement. It's like comparing to others doing heavy overheads but can't do a single handstand pushups. In short, it is a skill.
But getting strong in lat pull down is a BIG part for your progression on pullups.
@Jettie agree gawin ko nalang yung dalawa pero. Sarap sa feeling yung makakapull ups ako kahit may patungan haha.
Parang gusto nila ako gayahin hehe.
Mag pulldown din ako. Okay na kaya ang
Standing lat pull: 3x12
Sitting lat pull(machine lang kc available) hnd ito yung common na nakikita ko sa normal gym. 3x12 din
Dude negatives are an advanced type of training in which you being a beginner need to stay away from. You can't do even 1 pullup, yet are fucking with negatives wtf duh. Let's say you can't bench your bodyweight also - would you do negatives only with that weight to "help" you bench it one day? Of course not! Same thing here - you cannot differentiate just because pullups are a bodyweight exercise only. Some bodyweight exercises like pullups, chins & dips are very hard to do if one hasn't built up enough strength yet to do them.
Thanks for the tip sir BD, but when I do the jump and simply control my negatives even if its fast, I can feel its hitting my back (in a goodway). So ill just remove this and focus on the lat pulldowns?
Thanks for the tip sir BD, but when I do the jump and simply control my negatives even if its fast, I can feel its hitting my back (in a goodway). So ill just remove this and focus on the lat pulldowns?
Exactly. Regarding negatives-only - of COURSE you wil "feel it". Fact is, negative-only training is an advanced technique in which you don't want to delve into right now. I can guarantee you, if you are feeling it with only 2 negative-only reps on the pullup, you will feel it MUCH more doing sets of 10-12 on the pulldown. Lets not make this rocket science: build your strength on lat pulldowns until you CAN do a few reps of unassisted pullups. Once you get to that point, you can start to do sets of pullups to start building your strength on them. Simple.
Thanks for the explanation. I tried lat pulls but i cant compare it with the feeling i experienced with the negative, maybe ill add more weight until i can feel the exact feeling.
Any exercise that I can try in addition to the lat pulls(standing and seating) im also doing bent over rows.
Bro kamusta tama nung incline CGBP? Never ko pa na try yan eh. Thanks
okay lang naman yung inclined CGBP, di ko lang alam kung anong part sa triceps yung tinatamaan, mas prefer ko yung flat CGBP.
kaya ko lang triny tong inclined CGBP kasi andaming nakapila dun sa flat hehe.
at isa pa, parang mali ako sa execution nito. pa iba iba may sobrang close, may saktong close, merong parang normal na BP haha, nakalimutan kong isearch sa internet kung gaano ka close ang close grip hehe. sa dati kasi sa machine ako kaya yung pinaka dulo ang hinawakan ko.
baka ulitin ko tong exercise na to sa next. :)Bro ano suggestions dun sa bicep curls. hirap ako dun sa 12.5kg, natarget ko naman yung 15 kasi diba (12-18 ok naman) pero hirap na ako, naiaangat ko na yung siko ko sa mga last part ng reps.
at mali kasi yung nakuha kong barbell ahaha 15kg pala. napagod siguro ako doon.
Ah okay. Ang ginagawa ko jan sa CGBP is mga 1 ruler ang pagitan ng mga kamay ko. Dun kasi mas tinatamaan yung triceps ko. Pero hindi rin ako sure dito bro, ask mo rin sila Vinch or Jettie.
Hmmm normal lang yun, parang forced rep siguro yung sinasabi mo. Nung nakasabay ko dati yung mga old active members dito sa PBB, tinuruan din nila ako mag BB curls, then nung medyo hirap na ako, sabi nila ok lang daw na medyo may jerk/forced rep sa dulo specially kung last set mo na or yung pinaka heavy.
Hindi kasi ako familiar sa program mo, hindi ko masabi kung mag stick ka ba sa 12.5 kgs or mag 15 kgs ka na.
Try ko na lang mag basa mamaya ng mga articles about sa program mo. Para dagdag knowledge nadin.
sa curling ,it's all about the feels! haha seryoso, madalas up to failure mga curlz for the gurlz eh. Syempre sa una strict form eventually medyo na cheat pero para sakin un na ang que para matapos na curling for the gurlz mo, either drop sets, supersets or rest ka na.
Sa CGBP mostly outside shoulders lang ang hand placement eh tapos hindi nagflare out yung elbow mo para hit ang triceps pag nasa baba at pataas movement.
Wala ka pa pic? curios lang bro ..parang ang bigat mo na sa buhat mo.
wala pa akong pic bro. di ako makakuha ng maayos na pic kasi di ako mapicturan ni kumander hehe. mabigat ako? or yung binubuhat ko? hehe.
@Jettie, salamat hehe. so okay lang pala na up to failure tong curlz for the gurlz. ang hirap nga ng 12.5kg eh ang bigat, sa unang set sakto lang naka 18 pa ata ako nun. pero nung 2nd set at 3rd set, pinilit kong maka 15. naaawa na ako sa form ko, humihiwalay na yung siko ko sa katawan ko para lang maiangat yung barbell
^bago mo bigatan dapat ma execute mo ng tama yung curling, minsan o madalas ego lifting yang curling eh. Kung kaya mo sa ganyang weight good for you brah!
Ang maganda sa curlz di need mabigat o maangas ka dyan, kahit magaan basta ma feel mo na pasok at tama ginagawa mo , good to go ka.
Comments
ito gagawin ko every non-WO days (pero considered as WO days parin to)
Nung nakalambitin nga ako dun sa pull up bar nakita ko na may mga nakatingin sa akin, inisip ko nalang na ang iniisip nila is "tama yung ginagawa niya nagppractice para sa grip"
dibale makakaya ko din tong pull up na to hehe. salamat brah!
Get a life na lang kamo pag tingin padin ng tingin. haha
ahaha wag ang laki ng katawan nila eh hehe.
baka naman wala silang negative na iniisip sa ginagawa ko hehe.
p.s - If you were strong enough to get 3 or 4 reps with pullups on your own - unassisted - then my advice would be different. However at this point being so weak you can't even do 1 rep unassisted, hence my advice above.
Ooohh thanks for the tip sir BD, i hope I read this earlier. Too bad I performed jump-negative pull ups. Okay ill focus more on machine lat pull down this time.
I still have DOMS from my previous workout, I cant walk fast and go up/down the stairs.
I went to the gyn and stretched and endured the pain, luckily I was able to perform a squat (w/o the bar) for stretching.
Heres my WOTD (not word of the lourd, but workout of the day)
Weight: 84.6kg
Squat:
Wu: 20kg 1x5
Ws: 22.5kg 5x5
Incline bp:
Ws: 20kg 5x5
Flat BP:
Ws: 20kg 5x5
Shrug
Ws: 20kg 3x8
Skulls
Wu: 8kg 1x8
Ws: 8kg 3x12
Seated db tricep ext
Ws: 8kg 3x12
Bent over rows:
Ws: 20kg 5x5
Landmine 180s
20kg 3x20
Assisted pull ups with 26.5kg 8reps
Pullup jump and slow down negative 3x5
Abdominal machine
25kg 3x12
Superman back extension
1x8
1x10
1x12 - failed. 1x6 lang hehe
But getting strong in lat pull down is a BIG part for your progression on pullups.
Ill focus on lat pull downs during non wo days.
Agree, When i perform the jump and negatives I can feel that it really hit my back part and feels that it strengthens my back.
Pullups sa una para pawir pawir tapos pull down pag patapos ka na
Parang gusto nila ako gayahin hehe.
Mag pulldown din ako. Okay na kaya ang
Standing lat pull: 3x12
Sitting lat pull(machine lang kc available) hnd ito yung common na nakikita ko sa normal gym. 3x12 din
Exactly. Regarding negatives-only - of COURSE you wil "feel it". Fact is, negative-only training is an advanced technique in which you don't want to delve into right now. I can guarantee you, if you are feeling it with only 2 negative-only reps on the pullup, you will feel it MUCH more doing sets of 10-12 on the pulldown. Lets not make this rocket science: build your strength on lat pulldowns until you CAN do a few reps of unassisted pullups. Once you get to that point, you can start to do sets of pullups to start building your strength on them. Simple.
Any exercise that I can try in addition to the lat pulls(standing and seating) im also doing bent over rows.
Rev. Grip Lat Pulldown
Parallel Grip Lat Pulldown (gamitin m ung parang "V" na handle)
Barbell rows / bent over rows
Tbar rows
Cable row
Dumbbell Rows
ayan daming pwedeng gawin e.
Yung lat pull down kasi samin yung machine eh, hindi yung typical na lat pull down machine. So hindi sya napapalitan ng handle hehe.
Sige gawin ko yan on non-WO days (tth)
and here are my status as of 7/21/2014 (no breakfast)
Weight: 188lbs15oz/85.8kg
Height: 5ft9.3in/176cm
Body Fat Estimation:
Fat Index.... 23.6%
Fat Mass..... 20.2kg
Free Fat Mass. 65.6kg
I think this is not an official 'measurement' but you can use this as a basis/estimate if you want to know your stats.
Happy lifting
Stretching
Squat
Wu: 20kg 1x5
22.5kg 1x5
Ws: 25kg 5x5
DL
Wu: 40kg 1x3
Ws: 40kg 2x5
OHp
Wu: 10kg 1x5
Ws: 15kg 5x5
BOR
Wu: 15kg 1x5
Ws: 25kg 5x5
Inclined CGBP
Wu: 20kg 1x12
Ws: 22.5kg 3x8
Flat CGBP
WU: 20kg 1x8
Ws: 22.5kg 3x8
Bi curls
Wu: 10kg 1x18
Ws: 15kg 1x18 (mali ako 12.5kg lang dapat)
12.5kg 1x15
12.5kg 1x
Standing cable lift
Ws: 20kg 3x20
okay lang naman yung inclined CGBP, di ko lang alam kung anong part sa triceps yung tinatamaan, mas prefer ko yung flat CGBP.
kaya ko lang triny tong inclined CGBP kasi andaming nakapila dun sa flat hehe.
at isa pa, parang mali ako sa execution nito. pa iba iba may sobrang close, may saktong close, merong parang normal na BP haha, nakalimutan kong isearch sa internet kung gaano ka close ang close grip hehe. sa dati kasi sa machine ako kaya yung pinaka dulo ang hinawakan ko.
baka ulitin ko tong exercise na to sa next. :)Bro ano suggestions dun sa bicep curls. hirap ako dun sa 12.5kg, natarget ko naman yung 15 kasi diba (12-18 ok naman) pero hirap na ako, naiaangat ko na yung siko ko sa mga last part ng reps.
at mali kasi yung nakuha kong barbell ahaha 15kg pala. napagod siguro ako doon.
ulitin ko nalang ulit din yung 12.5kg
Hmmm normal lang yun, parang forced rep siguro yung sinasabi mo. Nung nakasabay ko dati yung mga old active members dito sa PBB, tinuruan din nila ako mag BB curls, then nung medyo hirap na ako, sabi nila ok lang daw na medyo may jerk/forced rep sa dulo specially kung last set mo na or yung pinaka heavy.
Hindi kasi ako familiar sa program mo, hindi ko masabi kung mag stick ka ba sa 12.5 kgs or mag 15 kgs ka na.
Try ko na lang mag basa mamaya ng mga articles about sa program mo. Para dagdag knowledge nadin.
Happy lifting!
Pero nakinig ako ng mga motivational/pump up musiczz at nabuhayan ako ng loob haha.
Salamat sa tip/pag share ng experience mo
Salamat. Happy lifting
Wala ka pa pic? curios lang bro ..parang ang bigat mo na sa buhat mo.
Sa CGBP mostly outside shoulders lang ang hand placement eh tapos hindi nagflare out yung elbow mo para hit ang triceps pag nasa baba at pataas movement.
wala pa akong pic bro. di ako makakuha ng maayos na pic kasi di ako mapicturan ni kumander hehe. mabigat ako? or yung binubuhat ko? hehe.
@Jettie, salamat hehe. so okay lang pala na up to failure tong curlz for the gurlz. ang hirap nga ng 12.5kg eh ang bigat, sa unang set sakto lang naka 18 pa ata ako nun. pero nung 2nd set at 3rd set, pinilit kong maka 15. naaawa na ako sa form ko, humihiwalay na yung siko ko sa katawan ko para lang maiangat yung barbell
Ang maganda sa curlz di need mabigat o maangas ka dyan, kahit magaan basta ma feel mo na pasok at tama ginagawa mo , good to go ka.