@kehoe tama si bro @rtravino29 hehe masmahirap ang OHP. Sa monday (next OHP ko) mag extra joss nga ako hehe.
Around 60lbs yung nagstall ako hehe. Kaya mo yan, mas malakas ka sakin hehe.
@kehoe may naipost akong vids dati sa isang thread dito eh, di ko na maalala, tips on how to lift more weights sa OHP by activating LATS, Core etc. hanapin mo na lang,
nag OHP ako mahina talaga kaliwang braso ko hehehe di pantay pag inaangat ko nauuna kanan
ngalay? baka masyadong mabigat ( I mean last set na ) yung poundage? on may last set / last reps normally nag gri grind na ko and nahuhuli kaliwa ko ( IMO, normal lang yun)
@rtravino29 simula pa lang ng 5x5 ko di na pantay di kasi ako sanay sa barbell hangang DB lang talaga ako kahit sa Bench Press.. kahit sa Barbell Bench Press ko nauuna kanan. hehehe Cguro I need to train more sa barbell para masanay ako.
@bokeh nag OHP ako mahina talaga kaliwang braso ko hehehe di pantay pag inaangat ko nauuna kanan bwahahaha
In my experience mahirap nga talaga gawin to and with proper form pa. Matagal ako nag stall sa 120lb hanggang sa time na nag try ako mag focus sa proper breathing technique. Yes, nakatulong sya ng malaki sa kin. By deep inhaling through the gut instead of lungs. Pag ginawa ko yun, hold ko yung breath while tightening the core, lift and then saka ako nag release ng breath after maraise yung bar. 1st time ko nakapag 130lb nun. After nun nainjure na ko kaya ayan...balik sa mababang weight =( Hope this helps.
@bokeh nag OHP ako mahina talaga kaliwang braso ko hehehe di pantay pag inaangat ko nauuna kanan bwahahaha
In my experience mahirap nga talaga gawin to and with proper form pa. Matagal ako nag stall sa 120lb hanggang sa time na nag try ako mag focus sa proper breathing technique. Yes, nakatulong sya ng malaki sa kin. By deep inhaling through the gut instead of lungs. Pag ginawa ko yun, hold ko yung breath while tightening the core, lift and then saka ako nag release ng breath after maraise yung bar. 1st time ko nakapag 130lb nun. After nun nainjure na ko kaya ayan...balik sa mababang weight =( Hope this helps.
Deep breathing. You're doing it right! [size=x-small](Since breathing through the lungs is shallow breathing.)[/size]
Body Weight: 87.5kg
------- WORKOUT B : Cycle 2 : 03/12 -----
------------- Aug 18, 2014 ------------
-----------------------------------------
-----------------------------------------
Exercise | Weight | Sets | Reps
=========================================
Deadlift 65kg 1 5
OHPress 27.5kg 5 5
Bent Over Rows 42.5kg 5 5
Close Grip BP 30kg 3 8
Straight Bi Curl 15kg 3 12
Con. BBCurl 4kg 3 12
Inc. BB Curl 6kg 3 12
WARM UP SETS not posted
SA WAKAS NATAPOS KO DIN ANG OHP NA 27.5kg
sa Over Head Press(standing) nakaka apekto sakin yung tiyan ko, kasi parang kumakalso yung damit ko sa tiyan ko which limits my movement (kahit konti, may epekto parin). So bago ako mag buhat, niluluwagan ko yung damit ko sa harapan para may space yung tiyan ko hahaha.
sa Over Head Press(standing) nakaka apekto sakin yung tiyan ko, kasi parang kumakalso yung damit ko sa tiyan ko which limits my movement (kahit konti, may epekto parin). So bago ako mag buhat, niluluwagan ko yung damit ko sa harapan para may space yung tiyan ko hahaha.
I think I know what you mean. Parang nag rub yung damit sumasabit sa belly mo kaya parang napipigilan yung pag raise ng bar tama ba? If yes, di kaya medyo nag lean forward ka kaya nagkakaganito?
sa Over Head Press(standing) nakaka apekto sakin yung tiyan ko, kasi parang kumakalso yung damit ko sa tiyan ko which limits my movement (kahit konti, may epekto parin). So bago ako mag buhat, niluluwagan ko yung damit ko sa harapan para may space yung tiyan ko hahaha.
I think I know what you mean. Parang nag rub yung damit sumasabit sa belly mo kaya parang napipigilan yung pag raise ng bar tama ba? If yes, di kaya medyo nag lean forward ka kaya nagkakaganito?
Siguro nga pero sa tingin ko mas malaki ang chance na nangyayari to kasi malaki tiyan ko haha. tight na yung core ko nyan pero sumasabit parin hehe.
sa Over Head Press(standing) nakaka apekto sakin yung tiyan ko, kasi parang kumakalso yung damit ko sa tiyan ko which limits my movement (kahit konti, may epekto parin). So bago ako mag buhat, niluluwagan ko yung damit ko sa harapan para may space yung tiyan ko hahaha.
I think I know what you mean. Parang nag rub yung damit sumasabit sa belly mo kaya parang napipigilan yung pag raise ng bar tama ba? If yes, di kaya medyo nag lean forward ka kaya nagkakaganito?
Siguro nga pero sa tingin ko mas malaki ang chance na nangyayari to kasi malaki tiyan ko haha. tight na yung core ko nyan pero sumasabit parin hehe.
Ill be doing the hardest exercise for me, the OVERHEAD PRESS @ 30kg.
I succeeded last workout @ 27.5kg but not satisfied as I am really struggling putting the bar up. My question is, should I press 30kg later or should I stick to 27.5kg?
My workout states that I should add 5lbs ~ 2.5kg every workout.
Ill be doing the hardest exercise for me, the OVERHEAD PRESS @ 30kg.
I succeeded last workout @ 27.5kg but not satisfied as I am really struggling putting the bar up. My question is, should I press 30kg later or should I stick to 27.5kg?
My workout states that I should add 5lbs ~ 2.5kg every workout.
do it with proper form muna ng 6 reps or kung anong nakalagay sa workout program mo baka ma injured ka pa.
I tried OHP @ 30kg but failed on the second set around 3rd rep. I lowered the weight to 27.5kg and successfully completed 4 sets in this division.
For the CGBP, i thought the distance between my hands (close grip) is near enough, but upon searching on the correct execution of this exercise, I found out that the distance between my hands should be near enough that my thumbs should touch each other. I never tried that yesterday but still focused on my usual CG distance, and failed.
I tried OHP @ 30kg but failed on the second set around 3rd rep. I lowered the weight to 27.5kg and successfully completed 4 sets in this division.
For the CGBP, i thought the distance between my hands (close grip) is near enough, but upon searching on the correct execution of this exercise, I found out that the distance between my hands should be near enough that my thumbs should touch each other. I never tried that yesterday but still focused on my usual CG distance, and failed.
How close is close when it comes to CGBP?
The info you found about the CGBP and thumbs capable of touching is FALSE. On CGBP, use a shoulder width grip. It has been proven using a shoulder width grip activates just as many muscle fibers inthe triceps as going very narrow. Whats more, going too narrow places alot of stress on the wrist, requires a balancing act, and one can't use as heavy as weight.
Also, don't be so down on yourself just because you couldn't add the weight you expected on an exercise. Sometimes that happens and is normal. Just imagine, if one could ALWAYS add weight every week, eventually one would be squatting 4000 lbs and benching 2000 lbs. Just remember, results are not linear - the more you gain, the slower those gains come. Shit, wait until you are my age and have been doing this as long as I have hardcore - the gains come VERRRY slow and you will be happy just to match your best lifts, let alone increasing. This is where many other variables of increasing the intesnity come into play, which is a different topic so I will stop there because you are FAR from that point haha.
Haha I tried the suggestion (thumbs should touch) Using an empty oly bar, all I can feel is pain in my wrists. I did not bother to add any weights and just performed my workset using the shoulder width grip, but still failed.
Well ill just use the same weight next workout and hoping to succeed.
I think around week 5 nagstop ako kumain ng marami (3.5k++ calories) and normal na kain lang (1 rice and 1 order of ulam 3x/day, 3 servings of whey, 6 eggs/day, bread na meryenda) and nag gagain parin ako ng around .5kg per week.
Ikaw lang mismo makakaalam ng mas kumpletong sagot sa tanong, dahil hindi mo naman nire-record yung mga pagkain na kinakain mo sa bawat araw, hence ikaw lang ang nakakaalam ng mga sources of calories na pinapasok mo sa katawan mo.
Mas malaki pa nga nagga-gain mo on succeeding weeks from WEEK 5 compared from those former [size=x-small](the weeks before WEEK 5)[/size]...
Comments
Grabe may sipon at ubo ako.
pero pumunta parin ako kahapon sa gym, and mamaya for my cycle 2.
Bro, medyo ingat sa pag bubuhat ha, kung di kaya, wag ipilit..
also give consederation sa mga ibang gym goers dun, baka magkalat ka nang lagim, heheh!:P
@Lazar bro deload na yan e. 27.5kg yung failed ko. Hirap parin ako dyan sa 25kg haha.
Inalis ko na yung standing cable lift, palitan ko ng ibang abs
not necessarily..
example
here's mine :
OHP - 80lbs x 5 reps
Flat BP - 150lbs x 5 reps
see the HUGE DIFFERENCE ?:P
Try ko mamaya 60lbs alam ko kasi mahina ako diyan sa OHP dahil sa bali ko dati sa upper right shoulder ko
Around 60lbs yung nagstall ako hehe. Kaya mo yan, mas malakas ka sakin hehe.
ngalay? baka masyadong mabigat ( I mean last set na ) yung poundage? on may last set / last reps normally nag gri grind na ko and nahuhuli kaliwa ko ( IMO, normal lang yun)
Hanapin ko yung post mo sir!
tama, start ka muna sa magaan para pantay yung left and right mo.
In my experience mahirap nga talaga gawin to and with proper form pa. Matagal ako nag stall sa 120lb hanggang sa time na nag try ako mag focus sa proper breathing technique. Yes, nakatulong sya ng malaki sa kin. By deep inhaling through the gut instead of lungs. Pag ginawa ko yun, hold ko yung breath while tightening the core, lift and then saka ako nag release ng breath after maraise yung bar. 1st time ko nakapag 130lb nun. After nun nainjure na ko kaya ayan...balik sa mababang weight =( Hope this helps.
Deep breathing. You're doing it right! [size=x-small](Since breathing through the lungs is shallow breathing.)[/size]
I think I know what you mean. Parang nag rub yung damit sumasabit sa belly mo kaya parang napipigilan yung pag raise ng bar tama ba? If yes, di kaya medyo nag lean forward ka kaya nagkakaganito?
Siguro nga pero sa tingin ko mas malaki ang chance na nangyayari to kasi malaki tiyan ko haha. tight na yung core ko nyan pero sumasabit parin hehe.
Don't worry bokeh...di ka nag iisa hehehehe
I succeeded last workout @ 27.5kg but not satisfied as I am really struggling putting the bar up. My question is, should I press 30kg later or should I stick to 27.5kg?
My workout states that I should add 5lbs ~ 2.5kg every workout.
I tried OHP @ 30kg but failed on the second set around 3rd rep. I lowered the weight to 27.5kg and successfully completed 4 sets in this division.
For the CGBP, i thought the distance between my hands (close grip) is near enough, but upon searching on the correct execution of this exercise, I found out that the distance between my hands should be near enough that my thumbs should touch each other. I never tried that yesterday but still focused on my usual CG distance, and failed.
How close is close when it comes to CGBP?
The info you found about the CGBP and thumbs capable of touching is FALSE. On CGBP, use a shoulder width grip. It has been proven using a shoulder width grip activates just as many muscle fibers inthe triceps as going very narrow. Whats more, going too narrow places alot of stress on the wrist, requires a balancing act, and one can't use as heavy as weight.
Also, don't be so down on yourself just because you couldn't add the weight you expected on an exercise. Sometimes that happens and is normal. Just imagine, if one could ALWAYS add weight every week, eventually one would be squatting 4000 lbs and benching 2000 lbs. Just remember, results are not linear - the more you gain, the slower those gains come. Shit, wait until you are my age and have been doing this as long as I have hardcore - the gains come VERRRY slow and you will be happy just to match your best lifts, let alone increasing. This is where many other variables of increasing the intesnity come into play, which is a different topic so I will stop there because you are FAR from that point haha.
Well ill just use the same weight next workout
For now I like to ask questions regarding my weight. My weight now is @week 7: 88.3kg and heres the progress of my weight
Week 1: 82.5kg - 84.6kg
Week 2: 85.8
Week 3: 86.1kg
Week 4: 86.4kg
Week 5: 87kg
Week 6: 87.5kg
Week 7: 88.3kg
I think around week 5 nagstop ako kumain ng marami (3.5k++ calories) and normal na kain lang (1 rice and 1 order of ulam 3x/day, 3 servings of whey, 6 eggs/day, bread na meryenda) and nag gagain parin ako ng around .5kg per week.
Question is, bakit ganito? Hehe
Ikaw lang mismo makakaalam ng mas kumpletong sagot sa tanong, dahil hindi mo naman nire-record yung mga pagkain na kinakain mo sa bawat araw, hence ikaw lang ang nakakaalam ng mga sources of calories na pinapasok mo sa katawan mo.
Mas malaki pa nga nagga-gain mo on succeeding weeks from WEEK 5 compared from those former [size=x-small](the weeks before WEEK 5)[/size]...