Be fit.. Lift Heavy
yopyopm
Posts: 366
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
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
Comments
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
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.
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]
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?
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
Pwede mo naman itanong.
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.
Yes.
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.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
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:
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 .
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
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
Yes. But it will be subjective sa degree ng paglaki.
baka water retention yun kaya malaki haha
malakas kasi talaga magtubig saka nasanay na bondat talaga kapag ka tapos kumain sa dami ng tubig naiinuminoff to gym :sport:
Squat
55lbs x 5 x 5
Bench Press
50 x 5 x 5
Barbell Row
70 x 5 x 5
Dips (Accessory)
BW x 5 x 5
You're giving yourself the excuse.
hehehe :P
patient parin sir. cant wait na malaking plate na magamit soonweek 1 full rest day
Pacomment sa form. Thanks
Video >>>>>> Deadlift Video
saka dapat ba tight/stomach in sa execution ng exercise? just recently may nabasa ko about hyperextension ng lowerback, ill try to video my workout just to check if am doing it right. di naman masakit lower back ko pero parang ngalay lalo na kapag nakaupo. hindi naman sa lumbar area. other than sa ngalay ok naman pakiramdam ko. excited na for Monday for week 2.
Just be patient with the video length
I noticed this on your vid bro, halatang halata .
depends on your technique IMHO. What I do is putting air on my stomach ( parang buntis lang peg ko hehe ).
office job ka ba brah? yung tipong 8hours nakaupo? normal lang na mangalay lower back mo, LOL! tsaka syemper sore lower back mo due to DL, so don't let it bother you. Kapag may nararamdaman ka nang pain, dun ka na magtaka,
salamat dito sir. paulit ulitin ko panoorin para makuha yun form tapos video ko ulit
ahh yun sa taas ba sir? oo nga nasobrahan sa lock. dapat pala straight lang. saka yun tightness nawawala kasi sakin madalas.
sa squat same lang no sir? naaalala ko kasi yun turo sakin before going down butt out then sit down, di ko alam kung hyperextension narin tawag dun sa squat kapag mali ang pagbutt out.
sinabi mo pa boss! IT e. tapos napabakasyon pa at tutok sa laptop at lagi pa nakaupo sa couch. kaya siguro humina rin lower back ko. no pain pa naman. tolerable lahat. today, so far so good ready na sumabak ulit bukas.