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Sa previous thread, na hindi ko nmana tinapos, I shared how my #fitness routine is laid out in a week. So that is 3 #crossfit sessions + 3 regular gym sessions.
I would focus more on how my regular gym sessions are structured because ayaw ko ng any-any, meron dapat goal setting
I would focus more on how my regular gym sessions are structured because ayaw ko ng any-any, meron dapat goal setting
A regular #gym session for me be in this order:
I. Warm-up - Mobilization (5 min)
II. Warm-up - Movement Prep (3~5 min)
III. Primary strength (1/2 routines)
IV. Secondary strength (1 routine)
V. Bodybuilding accessories or HIIT
VI. Post-workout stretching
Time cap: 90 to 120 min
I. Warm-up - Mobilization (5 min)
II. Warm-up - Movement Prep (3~5 min)
III. Primary strength (1/2 routines)
IV. Secondary strength (1 routine)
V. Bodybuilding accessories or HIIT
VI. Post-workout stretching
Time cap: 90 to 120 min
this is a standard workout template para sa mga bago pa lang sa gym or havent seen a structured workout session.
you may omit some parts if you think masyadong mahaba like (I), (II), (IV), or (VI) but I'd rather not skip any step of the process.
you may omit some parts if you think masyadong mahaba like (I), (II), (IV), or (VI) but I'd rather not skip any step of the process.
notice that we do not have cardio in the session?
My goal for this training cycle is to get my lower body to be stronger. Losing weight isn't much of a priority but it does not mean that fuck cardio entirely in the training cycle.
I do HIIT in #crossfit days for conditioning.
My goal for this training cycle is to get my lower body to be stronger. Losing weight isn't much of a priority but it does not mean that fuck cardio entirely in the training cycle.
I do HIIT in #crossfit days for conditioning.
Conditioning is important para maendure yung high intensity sets and raise the capability to work train harder.
SIguro if my primary goal for a training cycle would be to lose some fat. I would choose to do medium intensity steady state cardio with Cal targets (500) instead.
SIguro if my primary goal for a training cycle would be to lose some fat. I would choose to do medium intensity steady state cardio with Cal targets (500) instead.
sorry for some people 350 Cals would be a better option.
Moving along, my workout session revolves around the Primary Strength movement of the day.
The primary strength movement should be the heaviest lift of that session, the exercise with the highest intensity intended for that day.
The primary strength movement should be the heaviest lift of that session, the exercise with the highest intensity intended for that day.
Normally, a compound exercise is chosen as a strength movement pero we are not limited to that depending on our training goals.
in my current routine, it is a misnomer, kasi I couldn't even do some of these as heavy as I want, so I treat it as a skill work instead.
in my current routine, it is a misnomer, kasi I couldn't even do some of these as heavy as I want, so I treat it as a skill work instead.
My current roster of strength movements (in order of frequency [i.e. how many times done per week]) are as follows:
1. Back Squats (training goal to increase 1RM) x3
2. Overhead Press x2 (either Strict, PP, or Jerk)
3. Clean & Jerk x2
4. Snatch x1
5. Deadlifts x1
1. Back Squats (training goal to increase 1RM) x3
2. Overhead Press x2 (either Strict, PP, or Jerk)
3. Clean & Jerk x2
4. Snatch x1
5. Deadlifts x1
The oly lifts c&j and snatch are done in crossfit days, so yung full versions (or hang versions) and complexes niya could be omitted in the regular gym days.
However, in order to improve, I still plan accessory movements based on these lifts by doing its partials whenever I can
However, in order to improve, I still plan accessory movements based on these lifts by doing its partials whenever I can
Primary movement intensity setting can range from 70%~90% of your 1RM.
I don't think that I am advanced enough to use the RPE scale, where in you go by feel on how many reps are still left in the tank for a specific weight.
%-based training forces me to just do it regardless
I don't think that I am advanced enough to use the RPE scale, where in you go by feel on how many reps are still left in the tank for a specific weight.
%-based training forces me to just do it regardless
Rep range is few lang din, bec the goal is to get stronger for this section. rep schemes for primary usually goes something like this:
3 sets x 6 reps at 70% 1 RM
3 sets x 5 reps at 75% 1 RM
3 sets x 4 reps at 80% 1 RM
4 sets x 3 reps at 85% 1 RM
2/3 sets x 2 reps at 90% 1RM
3 sets x 6 reps at 70% 1 RM
3 sets x 5 reps at 75% 1 RM
3 sets x 4 reps at 80% 1 RM
4 sets x 3 reps at 85% 1 RM
2/3 sets x 2 reps at 90% 1RM
then every week I add 0, 2.5, or 5 kg to the weight at selected rep range for progression.
on some days, if I feel like working two primary movements in one session (high intensity lifts), I choose movements that are complimentary, meaning that one movement should not cause so much fatigue over the other.
so for example, I am doing Back Squats.
I could choose either to lower the intensity of the squats (work on tempo, pause at sticking points, or speed) and pick an upper body compound exercise such as Strict Press or the Bench Press at high intensity <=85%
I could choose either to lower the intensity of the squats (work on tempo, pause at sticking points, or speed) and pick an upper body compound exercise such as Strict Press or the Bench Press at high intensity <=85%
or decide to cash-out on that certain muscle group like high intensity squats (85%+) then work up a daily max on the deadlifts.
but never do both at same intensity levels.
but never do both at same intensity levels.
In this particular day since marami naman akong time, I will be choosing to do two exercises,
Back Squats 3x5 @ 75% + 5 kg
Strict Press 3x3 @ 85% + 2.5 kg
Complimentary lang, one exercise is leg pressing and other is like squats for the upper body
Back Squats 3x5 @ 75% + 5 kg
Strict Press 3x3 @ 85% + 2.5 kg
Complimentary lang, one exercise is leg pressing and other is like squats for the upper body
Now, na napili na natin yung primary movements natin, lets now decide whether is it going to be an upper body day or a lower body day.
I do not plan my workouts on a daily basis sponteneously ano, based on the current progress of this thread medyo matrabaho siya.
I do not plan my workouts on a daily basis sponteneously ano, based on the current progress of this thread medyo matrabaho siya.
