Be fit.. Lift Heavy

Hi mga sir newbie here. Just started to workout sa gym mismo.
Prior today nagbuhat buhat ako sa bahay using yung improvise dumbell. Gained more or less 5 lbs for that 2 weeks (last check ko last week - nakalimutan ko magtimbang kanina. excited sa squat hehe)

Background:
Nagtry ako maggym nung college sa eclipse kaya everytime na magattempt ng gym compound exercises ginagawa ko. Kaso 2 months lang ata ako nun kasi low budget pa nun tapos sabay nagthesis kasi. 3rd attempt ko na to (di kasama yung sa bahay na pasundot sundot sa dumbell) at sana consistent na at malampasan yung 2months tigil na.

Patulong mga sir para maging malakas.tagal nang rest ko after squat, may gumagamit kasi ng bench press. Inuna ko na yung barbell row para di mawala momentum. Naka 1 hour tuloy ako. Umalis ako di parin sya tapos sa set nya XD

Ok lang ba gawin yun mga sir? di ko tuloy nasunod yung pagkasunod sunod nung exercises
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Comments

  • CoreCore Posts: 2,508B-Class
    Anong 'variation' ng 5x5 yang program na ginagawa mo?
  • yopyopmyopyopm Posts: 366
    Core wrote:
    Anong 'variation' ng 5x5 yang program na ginagawa mo?

    stronglifts sir yun pang beginner. dinagdag ko lang yun dips at pullups. ok lang ba? 1st session palang kanina.

    ok lang din ba yung meal so far sir? planuhin ko na today yun pagkain. pero staple foods ko yung oats, milk, eggs, tuna at rice/bread. di pa ulit nakakabili ng chicken breast e
  • CoreCore Posts: 2,508B-Class
    yopyopm wrote:
    tagal nang rest ko after squat, may gumagamit kasi ng bench press. Inuna ko na yung barbell row para di mawala momentum. Naka 1 hour tuloy ako. Umalis ako di parin sya tapos sa set nya XD

    Ok lang ba gawin yun mga sir? di ko tuloy nasunod yung pagkasunod sunod nung exercises

    Ok lang. Pero 'wag lang lagi. Better try to stick with the program as much as possible. Though you can break the rules at times, but there's a reason why the 'Squat' was the very first exercise performed on that day's WO. Succeeded by 'Bench Press' and finished with 'Barbell Rows', not the other way around; succeeded by 'Barbell Rows' and finished with 'Bench Press'.

    Since the lower back already took much pressure from the Squat alone, followed that Barbell Rows will only limit the exercise performance (form-wise) and maximize weight that can be lifted. An exercise (Bench Press) was put in between to avoid injury and to maximize the WO, by allowing the lower back to recover before another exercise that induces spinal compression will be performed.
    yopyopm wrote:
    "... dinagdag ko lang yun dips at pullups. ok lang ba? 1st session palang kanina. ..."

    Better to switch the Overhead Press and Pull-ups on 'Workout B'. [size=x-small](Already explained on the latter.)[/size]

    » [size=large]WORKOUT B[/size] | [size=large]LEGS[/size] [size=large]BACK[/size] [size=large]DELTS[/size]
    • Squat
    • Pull-ups
    • Deadlift
    • Overhead Press
  • yopyopmyopyopm Posts: 366
    @Core thanks boss! tagal kasi parehas na may gumagamit nung bench press. di ko alam kung ilang set sila e. ginawa ko nga nagpaalam na lang ako na mauna at ibalik weights nya. antagal na kasi ng rest ko kung aantayin ko sila matapos.

    pagganun ba ok lang na matagal rest bast masunod sunod ko lang exercises? kaya siguro ramdam ko pagod buti nalang magaan pa binubuhat.

    salamat sa pagreorganize sir ng Workout B ko. Sundin ko yan. Yun sa dips sir ok na sya after nung main lifts sa Workout A?
  • Core wrote:

    » [size=large]WORKOUT B[/size] | [size=large]LEGS[/size] [size=large]BACK[/size] [size=large]DELTS[/size]
    • Squat
    • Pull-ups
    • Deadlift
    • Overhead Press

    IMO.. Mas better huli yung pull ups
    Para hindi ma fatigue ang mga muscles na ginagamit mo before ka mag deadlift (forearms, back)
    para ma train mo yung deadlift in a full potential.

    -Squat
    -OHP
    -Deadlift
    -Pull Ups

    Hindi naman sya yun mabilis ma overtrain dahil mabilis ma recover yung mga beginners at mabilis din lumakas.
  • OhsnapOhsnap Posts: 425
    Core wrote:

    » [size=large]WORKOUT B[/size] | [size=large]LEGS[/size] [size=large]BACK[/size] [size=large]DELTS[/size]
    • Squat
    • Pull-ups
    • Deadlift
    • Overhead Press

    IMO.. Mas better huli yung pull ups
    Para hindi ma fatigue ang mga muscles na ginagamit mo before ka mag deadlift (forearms, back)
    para ma train mo yung deadlift in a full potential.

    -Squat
    -OHP
    -Deadlift
    -Pull Ups

    Hindi naman sya yun mabilis ma overtrain dahil mabilis ma recover yung mga beginners at mabilis din lumakas.

    I do pull-ups (proper pull-ups, not arching and just the hollow core form) before DL :) It's like a warm-up and preparation for heavier loads. One problem with OHP before DL is it takes so much toll to your glutes and lower back (especially standing OHP). While pull-ups is greasing your back and forearms for sturdier form and lesser neck slipped disc injuries
  • CoreCore Posts: 2,508B-Class
    yopyopm wrote:
    "... tagal kasi parehas na may gumagamit nung bench press. di ko alam kung ilang set sila e. ..."

    Pwede mo naman itanong.
    yopyopm wrote:
    "... ginawa ko nga nagpaalam na lang ako na mauna at ibalik weights nya. antagal na kasi ng rest ko kung aantayin ko sila matapos.

    pagganun ba ok lang na matagal rest bast masunod sunod ko lang exercises? kaya siguro ramdam ko pagod buti nalang magaan pa binubuhat. ..."

    Di naman matagal ang REST mo kapag makikipag-alternate ka sa paggamit ng weights/machines. In most cases, mabilis pa nga, sa recommended sa mga strength programs. Subjective ang duration ng RESTS mo sa duration sa bilis ng sumunod sa'yo.
    yopyopm wrote:
    Yun sa dips sir ok na sya after nung main lifts sa Workout A?

    Yes.
    Core wrote:

    » [size=large]WORKOUT B[/size] | [size=large]LEGS[/size] [size=large]BACK[/size] [size=large]DELTS[/size]
    • Squat
    • Pull-ups
    • Deadlift
    • Overhead Press

    IMO.. Mas better huli yung pull ups
    Para hindi ma fatigue ang mga muscles na ginagamit mo before ka mag deadlift (forearms, back)
    para ma train mo yung deadlift in a full potential.

    -Squat
    -OHP
    -Deadlift
    -Pull Ups

    Mas na nga, 'better' pa! The BEST! [size=x-small](Grammar police reporting for duty!)[/size]

    [size=x-small](Kiddin' aside)[/size]

    Was thinking the same thing. But then you have to take consideration yung subject difficulty sa Squat para sa araw na yan. Every session ang progressive overloading for Squat. Hindi structured weights lifted on Squat para mai-apply yung ganyan. In the long run kasi, ang certain prob na mag-aarise ay sa lower back.

    Unless ang approach sa subject difficulty applied doon sa Squat sa program ay ganito (every week weight increment on Squat)...[align=center][size=large]Modified SL5x5[/size][/align]» [size=large]WORKOUT A[/size] | [size=large]LEGS[/size] [size=large]CHEST[/size] [size=large]BACK[/size]
    • Squat [size=x-small][MEDIUM][/size]
    • Bench Press
    • Deadlift
    » [size=large]WORKOUT B[/size] | [size=large]LEGS[/size] [size=large]BACK[/size] [size=large]DELTS[/size]
    • Squat [size=x-small][LIGHT][/size]
    • Deadlift
    • Overhead Press
    • Pull-ups
    » [size=large]WORKOUT A [REPEAT][/size] | [size=large]LEGS[/size] [size=large]CHEST[/size] [size=large]BACK[/size]
    • Squat [size=x-small][HEAVY][/size]
    • Bench Press
    • Barbell Rows
    ...pwedeng i-apply 'yan.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Mas madali mag DL kesa pullups kung begginner lang. Meron nga lakas magdeadlift but cant do 1 pullup.

    live&dieNATURAL

  • BANEBANE Posts: 1,927C-Class
    Mas madali mag DL kesa pullups kung begginner lang. Meron nga lakas magdeadlift but cant do 1 pullup.

    guilty here! lol. i do 400+ deadlifts pero cant do 12 straight pull ups. lagi 8 na ung max ko. may daya pa ung alst 2 sets dun. sad but true :(
  • OhsnapOhsnap Posts: 425
    Ghee wrote:
    Mas madali mag DL kesa pullups kung begginner lang. Meron nga lakas magdeadlift but cant do 1 pullup.

    guilty here! lol. i do 400+ deadlifts pero cant do 12 straight pull ups. lagi 8 na ung max ko. may daya pa ung alst 2 sets dun. sad but true :(

    haha ok na yung 8, dagdag ka nalang ng weight sa pull-ups haha
  • BANEBANE Posts: 1,927C-Class
    Ohsnap wrote:
    Ghee wrote:
    Mas madali mag DL kesa pullups kung begginner lang. Meron nga lakas magdeadlift but cant do 1 pullup.

    guilty here! lol. i do 400+ deadlifts pero cant do 12 straight pull ups. lagi 8 na ung max ko. may daya pa ung alst 2 sets dun. sad but true :(

    haha ok na yung 8, dagdag ka nalang ng weight sa pull-ups haha

    uu, usually 3 sets yan e. 8-6-4 hahaha. hina ko sa pull ups, face pulls pwede pa max ko 10-12. dun ko tlga binabawi sa lat pulldowns go heavy tlga. mabigat tlga kasi ako kaya hanap ng ibang way para ma compromise ko ung ibang pag kukulang :D pero dream ko tlga ung pull ups ng walang kahirap hirap :D
  • Core wrote:
    yopyopm wrote:
    "... tagal kasi parehas na may gumagamit nung bench press. di ko alam kung ilang set sila e. ..."

    Pwede mo naman itanong.
    yopyopm wrote:
    "... ginawa ko nga nagpaalam na lang ako na mauna at ibalik weights nya. antagal na kasi ng rest ko kung aantayin ko sila matapos.

    pagganun ba ok lang na matagal rest bast masunod sunod ko lang exercises? kaya siguro ramdam ko pagod buti nalang magaan pa binubuhat. ..."

    Di naman matagal ang REST mo kapag makikipag-alternate ka sa paggamit ng weights/machines. In most cases, mabilis pa nga, sa recommended sa mga strength programs. Subjective ang duration ng RESTS mo sa duration sa bilis ng sumunod sa'yo.
    yopyopm wrote:
    Yun sa dips sir ok na sya after nung main lifts sa Workout A?

    Yes.
    Core wrote:

    » [size=large]WORKOUT B[/size] | [size=large]LEGS[/size] [size=large]BACK[/size] [size=large]DELTS[/size]
    • Squat
    • Pull-ups
    • Deadlift
    • Overhead Press

    IMO.. Mas better huli yung pull ups
    Para hindi ma fatigue ang mga muscles na ginagamit mo before ka mag deadlift (forearms, back)
    para ma train mo yung deadlift in a full potential.

    -Squat
    -OHP
    -Deadlift
    -Pull Ups

    Mas na nga, 'better' pa! The BEST! [size=x-small](Grammar police reporting for duty!)[/size]

    [size=x-small](Kiddin' aside)[/size]

    Was thinking the same thing. But then you have to take consideration yung subject difficulty sa Squat para sa araw na yan. Every session ang progressive overloading for Squat. Hindi structured weights lifted on Squat para mai-apply yung ganyan. In the long run kasi, ang certain prob na mag-aarise ay sa lower back.

    Unless ang approach sa subject difficulty applied doon sa Squat sa program ay ganito (every week weight increment on Squat)...[align=center][size=large]Modified SL5x5[/size][/align]» [size=large]WORKOUT A[/size] | [size=large]LEGS[/size] [size=large]CHEST[/size] [size=large]BACK[/size]
    • Squat [size=x-small][MEDIUM][/size]
    • Bench Press
    • Deadlift
    » [size=large]WORKOUT B[/size] | [size=large]LEGS[/size] [size=large]BACK[/size] [size=large]DELTS[/size]
    • Squat [size=x-small][LIGHT][/size]
    • Deadlift
    • Overhead Press
    • Pull-ups
    » [size=large]WORKOUT A [REPEAT][/size] | [size=large]LEGS[/size] [size=large]CHEST[/size] [size=large]BACK[/size]
    • Squat [size=x-small][HEAVY][/size]
    • Bench Press
    • Barbell Rows
    ...pwedeng i-apply 'yan.

    I agree with the heavy, medium and light days
    pero as a beginner wala talaga sila idea kung ano na weight na heavy, medium at light para sa kanila.
    Baka kapag mag heavy days sila.. ang tendency nyan masira yung form nila at maka cause ng injury
    So kaya sabi sa website ng stronglifts 5x5
    start muna sa 45lbs (oly bar). Bigyan mo ng sarili mo ng 2 weeks mag practice ng form at magstart ng progression sa lifts mo. 45 lbs hindi yan mabigat sa any beginner
    Kailangan muna e train yung CNS nila, practice yung form at technique ng big compounds with lifting the same amount of weight every week. Pero syempre mag proprogress din cla by adding 5-10lbs each week.
    So no need muna mag go heavy, medium or light as a beginner. Mas more beneficial yan mga tagal na bumuhat. :sport:
  • yopyopmyopyopm Posts: 366
    mga master salamat! @Core @Powersthetic @badass_vinch @Ghee @Ohsnap

    i'll try kung saan mas ok yun pullups just to test kung anu effect sakin. Btw, either I'll do pull ups or chin ups pala baka di nga kayanin ng 5x5 pullups hehe. Will see tomorrow.

    may DOMS legs ko hahaha pero di katulad dati nung unang try ko maggym at magsquat. yun talaga di makalakad ng maayos. hehehe.


    May question pala ko mga sir sa barbell row:
    since maliit pa plates na gamit ko kahapon, pinatong ko sya sa isa pang plate 50lbs ata yun para tumaas at di masyado mababa yun pagkuha from floor. tama ba yun? not sure kung applicable din to sa DL ko bukas 95lbs working set ko e.

    may nakita kasi ko video dito na nagpapacheck ng DL tapos ang comment e medyo mababanatrigger ata ulit metabolism ko, pinagpapawisan ako lagi hahaha .
  • yopyopmyopyopm Posts: 366
    Week 1 Day 2:
    Squat
    45lbs (bar) x 5 x 5 (WU)
    50lbs x 5 x 5 (Working set)

    OHP
    Stretching (WU) hehe
    45lbs (bar) x 5 x 5

    Deadlift
    45lbs (bar) x 5 x 5 (WU)
    55lbs x 1 x 3
    65lbs x 1 x 2
    85lbs x 1 x 5

    f*ck maling work set nagawa ko sa DL dapat pala 95 lbs ako today :( dadala na nga ako maliit na notebook next time. saka tama ba na may Warm up pa ko dito? Pano next weights ko dito. Sundin ko ba yung supposedly next na weights (105) o starting ko na yung 85lbs :(

    Pull-ups na naging chin ups
    Pullups BW x 1 x 5 hirap
    Chin up BW x 2 x 5 then fail

    Hina ko sa pull

    Pacomment mga sirs. Dami ata mali today. XD
  • fatmonkeyfatmonkey Posts: 308C-Class
    Sir sa opinion ko.... Go for 105lbs especially kung manageable sa yo ung 85lbs ngaun unless struggling ka na sa 85 then go for 95. If you're using a smartphone... Pde mo ma download yung apps ng SL5x5.
  • yopyopmyopyopm Posts: 366
    @fatmonkey ganun na nga bro. sundin ko yun weights para sa next WO
  • yopyopmyopyopm Posts: 366
    normal lang naman na lumaki tyan pagbulking no mga sir?
  • CoreCore Posts: 2,508B-Class
    yopyopm wrote:
    normal lang naman na lumaki tyan pagbulking no mga sir?

    Yes. But it will be subjective sa degree ng paglaki.
  • yopyopmyopyopm Posts: 366
    @Core sir weird kasi, nasa gitna lang ng tyan paglaki yung oblique part (gilid hindi). gusto ko pa naman parang magwiden yun abdomen area. i know it takes time sir hehe patient pa naman kakasimula palang. napansin ko lang na lumaki tapos sinabayan pa ng maraming hangin hahaha
  • OhsnapOhsnap Posts: 425
    yopyopm wrote:
    @Core sir weird kasi, nasa gitna lang ng tyan paglaki yung oblique part (gilid hindi). gusto ko pa naman parang magwiden yun abdomen area. i know it takes time sir hehe patient pa naman kakasimula palang. napansin ko lang na lumaki tapos sinabayan pa ng maraming hangin hahaha

    baka water retention yun kaya malaki haha
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