viper353's journey
viper353
Posts: 19
Hello PBB peeps, been working out consistently for a month now doing a 4-day split routine but then eto at nabasa ko sa threads tungkol sa SS kaya sinubukan ko simulan kanina November 5 2012. (but I think the one I did was an alternative or something from a site)
o
Started with this:
Squat 50x5, 80x5, 100x5
Bench 80x5, 100x5, 110x5
Alternative chinups 5,3,1 (sa gate namin kasi makapal bars, bitin grip kaya mahirap) haha!
so dinagdag ko nalang yung:
Deadlifts 110x5, 130x5
(didn't include bar weight, I think its around 10lbs ata. I'll just weight it next time)
o
Kung mapapansin niyo po medyo malalayo agwat ng weights because hinanap ko muna comfortable sakin since first day ko to train with this program. It would be a big help if you suggest some other programs, should I continue this or mas maganda ba yung original SS or comment kung okay na po siya sa ngayon.
Ang comfortable sched ko po for lifting is 3x/week.
o
Eto yung complete program mula sa isang site:
Week A
Monday
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets for reps or add weight if completing more than 15 reps
Wednesday
3x5 Squat (lighter weight, use 80% of Monday's)
3x5 Press
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press
Pull-ups: 3 sets
Week B
Monday
3x5 Squat
3x5 Press
Chin-ups: 3 sets
Wednesday
3x5 Squat (lighter weight, use 80% of Monday's)
3x5 Bench Press
1x5 Deadlift
Friday
3x5 Squat
3x5 Press
Pull-ups: 3 sets
o
Please give some comments mga sir kung maganda ba itong susundan ko or suggest po kayo ng magandang pang dagdag mass na routine. Salamat!
Here is my latest pic: (11-05-12)
o
Started with this:
Squat 50x5, 80x5, 100x5
Bench 80x5, 100x5, 110x5
Alternative chinups 5,3,1 (sa gate namin kasi makapal bars, bitin grip kaya mahirap) haha!
so dinagdag ko nalang yung:
Deadlifts 110x5, 130x5
(didn't include bar weight, I think its around 10lbs ata. I'll just weight it next time)
o
Kung mapapansin niyo po medyo malalayo agwat ng weights because hinanap ko muna comfortable sakin since first day ko to train with this program. It would be a big help if you suggest some other programs, should I continue this or mas maganda ba yung original SS or comment kung okay na po siya sa ngayon.
Ang comfortable sched ko po for lifting is 3x/week.
o
Eto yung complete program mula sa isang site:
Week A
Monday
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets for reps or add weight if completing more than 15 reps
Wednesday
3x5 Squat (lighter weight, use 80% of Monday's)
3x5 Press
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press
Pull-ups: 3 sets
Week B
Monday
3x5 Squat
3x5 Press
Chin-ups: 3 sets
Wednesday
3x5 Squat (lighter weight, use 80% of Monday's)
3x5 Bench Press
1x5 Deadlift
Friday
3x5 Squat
3x5 Press
Pull-ups: 3 sets
o
Please give some comments mga sir kung maganda ba itong susundan ko or suggest po kayo ng magandang pang dagdag mass na routine. Salamat!
Here is my latest pic: (11-05-12)
Comments
May tanong lang po ako, should I stick to the SS or mas maganda mag RPT? I'm trying to bulk atm.
And sa ngayon I'm reading about the IF, mukhan makakatulong nga at madami nang nag-progress using IF.
Biking around village for 1 hour
11-07-12
Squat 80x5, 100x5, 100x5
Bench 100x5, 110x5, 110x5
Deadlifts 130x5, 130x5
na measure ko na rin bar weight = 12lbs
After W-O pic 11-07-12
Mga sir tanong lang, how much weight should I add? And every workout po ba dapat nag-iincrease weight or weekly? And mas maganda ba na increasing weight per set or same weights per set? Salamat!
warm-up = 10 min jog
Squat warm-up set=50x5
working set=100x5, 110x5, 120x5
Bench warm-up set=50x8
working set=110x5, 110x5, 120x5
Deadlifts warm-up set=80x5
working set=130x5, 130x5, 130x5
bar weight = 12lbs
Then after a few mins:
Biking for 1hour after post-workout meal
Tanong lang po, mahilig po kasi ako mag-bike around the village (mahirap iwasan, masarap mag-bike haha!) minsan umaabot ng 1-2hours. Ano po dapat gawin ko para di ma-hinder yung muslce gains ko? Should I eat more carbs or protein? or may iba po kayong advice? Thanks in advance sa mga mag-rereply.
Squat warm-up set=80x5
working set=110x5, 120x5, 130x5
Bench warm-up set=80x5
working set=110x5, 120x5, 130x5
Deadlifts warm-up set=80x5
working set=130x5, 130x5, 130x5
bar weight = 12lbs
kulang na plates at home, shall try going to the gym again next workout
Squat warm-up set=80x5
working set=120x5, 120x5, 120x5
Bench warm-up set=80x10
working set=110x5, 120x5, 130x5
Deadlifts
working set=130x5, 130x5, 130x5
bar weight = 12lbs
ke rippetoe yung routine mo sir?
Yes sir, pero since I don't have access to pull/chin up bars, I just do these 3 exercises every workout (MWF). And I do 1 warm-up set + 3x5 working sets. Sa tingin niyo po ayos lang tong ganito muna sir or should I do more sets like 5x5? salamat!
try mo muna ifollow yung routine..
Squat warm-up set=80x5
working set=130x5, 130x5, 130x5
Bench warm-up set=80x10, 100x5
working set=120x5, 120x5, 120x5
Deadlifts
working set=130x5, 130x5, 130x5
bar weight = 12lbs okay sir, salamat sa advice!
yup.
Salamat sa mga reply sir jcumali008, Core and bardagul!
Beginner pa din ako bro, basa-basa pa din gaya mo.
Sige sir, I think I'll just continue nalang muna the 3x5 I'm doing and try doing the SL 5x5 starting December 5 (since I started this routine last Nov. 5). Para at least naka-1month ako sa program na to. hehe
Stats:
SQ: 104
BP: 94
BR: 64
Session 2:
OP: 64
DL: 154
(Didn't start with bar weight only since I've been doing the big 3 for a month na then switched to SL5x5)
Anyway I finished my 15th session already 12-19-12
Stats so far: (all in lbs)
SQ-174
BP-144
BR-144
OP-94 (stalled on 104, hirap talaga ako sa OP)
DL-174
(been lifting lang here at home, max is 174lbs so I really need to start going back to the gym or buy heavier plates)
So far so good, pero parang kulang ang kain so I'll start eating a bit more.
Salamat sir! Problema talaga is yung OP's ko. Mahina talaga shoulders ko atm. hehe