Strength Training Log

[noelngyawa]

Thanks Idol!

Light Day:

Front squats:
- worked up to 220lbs 3x3

Bench Press:
- worked up to 100lb 3x5

Row:
- worked up to 165lb 4x5, 130lb 3x5

Notes:
- Bench press is my weakest lift at the moment, after not practicing it for so long I need to deload, start at 100 then add 10lbs per workout.

- Front squat = hard but kaya ra.
- Rows = bad form 165, so drop down to 130 and work from there.

[goryo13]

i'm curious how you do the front squat considering you do a lot of oly lifts. post daw video ani idol and also your bench. i use the cross arm variation for the front squat tho, btw.

kay wa nay mobility.

[noelngyawa]

Sige bossing, next light day. Next wednesday. Kay every wed raman ko mag front squats.

Mas important paman nag front squat kaysa backsquat if you do oly lifts. Hehehe ang mga bulgarians sauna usahay ra kaayo mo backsquat, kasagaran front squat kay tungod gkan baya ka sa clean. front squat baya na ang ubos niya so mas mo carry over ang fs strength.

di ko mag cross arm variation kay wa nay gamit ig clean nako, clean grip man ko mag front squats hehehe

[goryo13]

gamit og chalk eg clean nimo arun di mudangug hehe. para asa mana imong mga oly lifts? mu apil kag contest? wa man gud kaayu koy makit an ana diris pinas naay contest ingun ana. also, most who utilize those lifts are those who are into sports kay nay carry over ila explosiveness didto. i would've love doing those things when i was your age peru "crispy" na kaayu kog bukog hehe

anyway, awesome lifts!

[noelngyawa]

nangita pa lage kog chalk boss hehehe wala pakoy nakit.an pero nagpada nako sa akong uyab og nagpapalit nakog olympic shoes kato lang pinaka barato na nindot. di man ko mo apil contest but gusto lang dyud kog olympic lifting hehehehe

salamat bossing

[noelngyawa]

Baseline gym! Thank you for existing in cebu! Bumper plates, olympic bars, and a whole lot of chalks! Thank you Lord! and special thanks to fred!

Clean and Jerk:
- worked up to 198lbs/90kg 3x1

Deadlift:
- worked up to 374lbs/170kg x 1 ( MAJOR PR )

Notes:
~ The best gym baby! All KG's ilang bumper plates and lingaw kaayo mo drop2!
~ Deadlift naka abot dyud kog 170kg / 374lbs for a new Personal Record!!!!! Thank you chalk!
~ Thanks pud sa mga support sa mga tao sa baseline atong panahona kay inyo ko gi encourage ato na weight bsan di pata kaila!
~ I just hope di ni maka affect sa akong 320lb squat attempt tomorrow at club ultima. 3-4 days this week nako nag 90%+ sa cleans and jerks so I just hope di ma affectan akong CNS.
~ Blessed beyond belief!

[noelngyawa]

Squat:
- worked up to 320lb 1x3 (PR!), then 330lb 1x1, 1x2 (PRS!!!!!)

Press:
- worked up to 60lb 10x5

DB Row:
- 75lb per hand 3x5

Notes:
- After sa first set, ni try lang ko og 330 para maka 3 plates each side and i thought lisod but sayon ra diay!!!! hehehehehehe

- Ni buhat kog next after because sayon ra kaayo, unfortunately, na fail ko sa 3rd rep so 2 reps ra hahahaha

[noelngyawa]

Video of today's workout:
Intensity Day Squat - YouTube

[noelngyawa]

Volume:

Squats - worked up to 280lb 5x3

Clean - worked up to 175lb 3x2

Press - worked up to 90lb 5x5

Rows
Curls

Planks - 2x45

[noelngyawa]

Today was a major PR for me!

Clean and Jerk:
- worked up to 90kg 2x1, 100kg 1x1 (PRRRRRR!!!!!), then [B]80kg 10x1

Notes:
~ Lamia sa baseline oi di mada!!! 100kg clean and jerk