compound lifts

mga sir ganito routine ko

Workout A
3x5 squat
3x5 bench Press
1x5 deadlift

Workout B
3x5 squatts
3x5 standing military press
3x5 bent Rows (or power cleans)

MWF ko po gagawin yan salit salit kunwari sa unang linggo workout A/B/A tapos sa sunod work out B/A/B kaso parang maxadong unti kea gusto ko dagdagan pa suggest nmn po kung ano pang pedeng idagidag para macompliment ung routine

salamat mga sir!

Comments

  • donbuhdonbuh Posts: 3,164C-Class
    david what is your goal?also provide your body stats para madali kang ma-assist ng mga mem and mods dito..
  • david7david7 Posts: 15
    donbuh wrote:
    david what is your goal?also provide your body stats para madali kang ma-assist ng mga mem and mods dito..

    build more muscle po sir weight ko po kasi ngaun 170 lbs height ko po 6 flat hehe
  • donbuhdonbuh Posts: 3,164C-Class
    most of the members here follows DY program, you may want to consider it..meron ditong section wherein you can download the vids..
  • KyzackKyzack Posts: 1,088
    ako im doing compound lifts for almost 3 months na. then konting assistance excercise lang.

    para sakin ok na yan kc dami nang masel ang matatamaan eh..

    but just like donbuh said, u may want to change your program kung nakokontian ka. aheheh
  • bardagulbardagul Posts: 658
    david7 wrote:
    mga sir ganito routine ko

    Workout A
    3x5 squat
    3x5 bench Press
    1x5 deadlift

    Workout B
    3x5 squatts
    3x5 standing military press
    3x5 bent Rows (or power cleans)

    MWF ko po gagawin yan salit salit kunwari sa unang linggo workout A/B/A tapos sa sunod work out B/A/B kaso parang maxadong unti kea gusto ko dagdagan pa suggest nmn po kung ano pang pedeng idagidag para macompliment ung routine

    salamat mga sir!

    ayos ah. parang pang power lifter. tapos 60-70% of 1RM pa ang weight na binubuhat. saan mo nakuha yan? and for how long are you planning in using that routine?

  • david7david7 Posts: 15
    bardagul wrote:
    david7 wrote:
    mga sir ganito routine ko

    Workout A
    3x5 squat
    3x5 bench Press
    1x5 deadlift

    Workout B
    3x5 squatts
    3x5 standing military press
    3x5 bent Rows (or power cleans)

    MWF ko po gagawin yan salit salit kunwari sa unang linggo workout A/B/A tapos sa sunod work out B/A/B kaso parang maxadong unti kea gusto ko dagdagan pa suggest nmn po kung ano pang pedeng idagidag para macompliment ung routine

    salamat mga sir!

    ayos ah. parang pang power lifter. tapos 60-70% of 1RM pa ang weight na binubuhat. saan mo nakuha yan? and for how long are you planning in using that routine?



    yan po ung mark ripptoe kaso ung problem ko lng mga sir is ung workout b kasi ung shoulders ko parang nde maxado na wworkout sa 3X5 na military press ang gnagawa ko ng db shoulder press pa ko 3x5 din ok lng po ba un

    ...cguro hangang sa maging 200lbs ung benchpress ko btw 90lbs plng ung BP ko na nagagawa sa ganyang routine
  • bardagulbardagul Posts: 658
    @david7

    had to google mark ripptoe.. hehehe. kaya pala unang kita ko ganun pumasok sa utak ko. :)

    provide mo stats mo @ experience. kung pure newbie ok yung program as a foundation for strength. imo, if you're after aesthetics and want to tweak the program, lateral raises na lang dagdag mo muna.

    edit: <facepalm> meron pala tayo dito http://pinoybodybuilding.com/forum/Thread-Rippetoe-Starting-Strength-Workouts :D
  • david7david7 Posts: 15
    bardagul wrote:
    @david7

    had to google mark ripptoe.. hehehe. kaya pala unang kita ko ganun pumasok sa utak ko. :)

    provide mo stats mo @ experience. kung pure newbie ok yung program as a foundation for strength. imo, if you're after aesthetics and want to tweak the program, lateral raises na lang dagdag mo muna.

    edit: <facepalm> meron pala tayo dito http://pinoybodybuilding.com/forum/Thread-Rippetoe-Starting-Strength-Workouts :D

    meron din pala d2 hahaha sa net ko lng nahanap eh hehehe

    tama po sir gusto ko nga po talga palakasin ung strength ko..thanks
    gaano ko po kea katagal gagamitin ung routine na to ok na po ba ung mga 3 months?? :D:D:Dsir sa stats pala 170lbs ako and ung height ko 6 flat..mag 1yr na ko nag ggym pero pahinto hinto po
  • bardagulbardagul Posts: 658
    @david

    hahaha! kung ahas yan program na yan natuka na tayo pareho. :D

    anywhoz, tangkad mo din pala. depende kasi sa adaptation nang body mo. try mo mag 6weeks on and 1 week off on that program. gawa ka journal dito para ma track mo din strength gains mo @ makita din nang iba pa.
  • david7david7 Posts: 15
    ung 1 week off yan ba ung mag papahinga ka no gym day talga? about dun sa journal meron ako notebook d2 dun ko sinusulat ung mga weights then try ko i beat ung record ko the next daay na un ung workout routine ko hehehe kahiya gumawa ng journal d2 eh hahaha kulang kulang ako sa supps at diet kea mabagal cguro ang progress
  • bardagulbardagul Posts: 658
    yup 1 week off the weights. rest @ proper nutrition lang.

    no need to feel inferior here. we were all beginners @ some point. ;)
  • milksworthmilksworth Posts: 3,138
    david7 wrote:
    ung 1 week off yan ba ung mag papahinga ka no gym day talga? about dun sa journal meron ako notebook d2 dun ko sinusulat ung mga weights then try ko i beat ung record ko the next daay na un ung workout routine ko hehehe kahiya gumawa ng journal d2 eh hahaha kulang kulang ako sa supps at diet kea mabagal cguro ang progress

    ditch the supplements and concentrate on a good diet and youll be seeing results.
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