Building the Foundations
Olib
Posts: 74
People who set out to build something majestic know that a solid foundation is not only important but fundamental to success.
Builders make sturdy bases for their structure even before they lay the first blocks. They know that the most elegant edifice will not stand without a stable groundwork underneath. Heard the song about the man who built his castle on the shifting sands? Did not end well for him.
So having this in mind, and being a novice in weightlifting, it makes absolute sense for me to build a foundation of strength. Make my body stronger as a whole and not just muscled limbs. Toughen up my joints and tendons gradually. Condition my nervous system for maximum effort.
I hope to accomplish these goals by focusing my workouts on compound lifts and going heavy. Since classic 5x5 routines are generally agreed upon as excellent for beginners, I'm sticking with the basics and keeping it simple.
Size will come with strength though it takes years to build a worthy physique. But I'm a patient man and I'm in this for the long haul.
Builders make sturdy bases for their structure even before they lay the first blocks. They know that the most elegant edifice will not stand without a stable groundwork underneath. Heard the song about the man who built his castle on the shifting sands? Did not end well for him.
So having this in mind, and being a novice in weightlifting, it makes absolute sense for me to build a foundation of strength. Make my body stronger as a whole and not just muscled limbs. Toughen up my joints and tendons gradually. Condition my nervous system for maximum effort.
I hope to accomplish these goals by focusing my workouts on compound lifts and going heavy. Since classic 5x5 routines are generally agreed upon as excellent for beginners, I'm sticking with the basics and keeping it simple.
Size will come with strength though it takes years to build a worthy physique. But I'm a patient man and I'm in this for the long haul.
Comments
Good luck rin sa iyo.
[size=large][align=center]Fight![/align][/size]
[align=center]-█ █—–—–—█ █-[/align]
[align=center]If you can't lift that up, then
how much more can you deal on those
weights greater than what you're stuck in right now?
You got two choices :[/align]
[align=center]Either lift it ... or don't
(#DONT-BE-A-PUSSY!)[/align]
Sinusunod ko yun sabi sa 5x5 na yun weights dapat nasa bigat na mga 4-5 -- but at most 6 reps -- lang ang magagawa ko, with good form.
Linear progression, ngayon nasa weight na sa BP ko (para sa akin) near-max na 4th to last rep, halos failure na. Wala kasing power rack dun sa gym, mas safe sana mag-BP kahit to failure.
How do you make benching with heavy weights safer?
keep updating your journal para strict ka sa sarili mo sa pag-abot ng goals mo
3:30PM - 4:30PM
WORKOUT
Overhead Press 8,8,8,7 x 65lbs
DB Seated Press 8,10,10,10 x 20lbs
DB Upright Row 8,10,10,10 x 20lbs
DB Shrugs 10,10,10,10 x 40lbs
Chinups 8,6,4 --> definitely needs improvement
Diamond Pushups 10,10,10
POST-WO MEAL
minatamis na saging na saba (3pcs) in a bowl of fresh milk
Hindi ito ang karaniwang workout ko. After doing Stronglifts 5x5 for three months, linear progression has caught up with my sedentary body. Lalo na sa squats, sumasakit yung front hips ko at yung pagitan ng mga shoulder blades ko. Yung hips ko rin palaging tense sa deadlift at row.
Kaya naisip ko mag back off muna. Hiniwalay ko yun mga main lifts kumbaga one per workout. At bababaan ko rin yun weights. Give my joints time to catch up. After one month siguro resume ko ulit yun 5x5.
Guys, when you were just starting out, naranasan niyo rin ba ganito?
Usually ito ang mga issues:
Sapat ba ang nutrisyon mo? Di kaya kailangan mo ng dagdagan ang kinakain mo?
Sapat ba ang tulog mo?
Nakapag deload ka na ba?
Natanggap mo na ba si @Core bilang panginoon at tagapagligtas ng mga bakal men dito sa mundo ng PBB? XD
Sorry at peace ha @Core, idol kita at bagay kasi ang username mo sa statement e XD
back off ka muna sa heavy weights and low rep range na routine, not necessarily 5x5. Madaming factors ang kadalasang culprit sa joint pains, sedentary lifestyle, bad form, body structure etc. pero lahat naman yan nararanasan ng mga nagbubuhat kahit iba iba ng program. Maaring hindi suited ang katawan mo for SL5x5. maari din na hindi ngayon ang magandang oras para mag SL5x5, siguro after a few months or next year pag adapted na joints mo sa stress pwede mo subukan ulit. pwede ka naman magprogress slowly sa higher rep range until maabot mo yung stats na gusto mo instead na mapako ka sa low rep range ng matagal tapos masacrifice joint health mo. just make sure you are clear with what you really want to achieve in the end para hindi masayang yung time mo sa maling training program
Welcome bro. Subaybayan ko tong journal mo
Nagba-bulk ako at nagdaragdag ng pagkain. On first look, mukhang sapat naman kasi bumibigat ako, botchog pa palagi tiyan. Sa tulog mga 7 hours every night. Hindi ako nag-aalarm at nagigising ako same time every morning, siguro it means sapat.
Deload nga ng deload eh hehe ambagal ko kayang magamay yun mga weight.
Tungkol kay @Core...
Salamat mr beardugo at mas bubusisiin ko pa mga isyu na yan, lalo na sa nutrisyon, puro tantya lang kasi ngayon.
eto, eto dapat inuuna mo, LOl!
Look for a spotter, tell the drills and ask for a spot or learn to incorporate as much techniques upon setting yourself on the bench, during the lift, to unracking/racking back the barbell.
May records kayo ng mga lifts niyo prior joining this site?
What about me?
Bago ko sinimulan yun 5x5, nag-gy-gym na rin ako ng 3 months. Ganyan nga ang isip ko, na dapat makundisyon muna katawan ko kasi mahirap 5x5, pabigat ng pabigat yun binubuhat every workout. Kaya pinaghandaan ko pa. Although yung ginawa kong program before 5x5 ay inimbento ko lang at kung ano-ano lang na mga sikat na isolation moves.
Oo nga eh kaya iniisip ko talaga mag high rep range muna. Gagawin ko mga 70% - 75% ng working weights ko tapos 8-10 reps. Ita-try ko talaga ito.
Yes sir, salamat sa advice.
Will ask the gym attendant to spot me next time I go.
Oo, techniques. Kailangan ko pa talaga matutunan mga yan.
About sa records, yes, I do have them. I-popost ko, dun sa lifts na palaging nadedeloads.
What about you??
Your stats are fantastic.
Sana maabot ko rin in the future.
Looking forward on that...
Thanks for the compliment.
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You will, if you remain consistent.
7:00-7:50pm
WORKOUT
Deadlifts 8,8,8 - 175lbs
BB Bent-over Rows 8,8,10,10 - 90lbs
Lat Pulldowns 8,10,10,10 - 75 lbs
Seated Cable Rows 10,10,10,10 - 75lbs
Pullups 0
The back workout I substituted (temporarily) for SL5x5. Until I feel that my hip joints and rhomboids are much better, I'm doing a split routine in place of 5x5. By doing more volume at lower weights and by NOT squatting every workout, my creaky joints will heal and get stronger (SANA). Tantiya lang, mga 4 weeks nito. Nasa 2nd week na ko.
Sinubukan ko isama ang pullups sa mga back exercises ko, napahiya talaga ako. I couldn't even do ONE steengkeeng pullup. Pag-aaralan ko kung paano ba magprogress sa pullups. Welcome po ang anumang suggestions.
3:30pm-4:30pm
WORKOUT
Squat 8,8,8,8 - 160lbs
Front Squat 8,8,8,8 - 80lbs --> still learning the form on this one; masakit sa wrist
Bench Press 8,8,8,7+1 - 100lbs
Incline Bench Press 8,8,8,8 - 80lbs
Dips 8,8,6
POST-WO MEAL
2 PB sandwiches
1 banana
1 glass milk
Leg and chest split routine in place of my usual 5x5.
5:30pm-6:30pm
WORKOUT
Overhead Press 8,8,6+2,6+2 - 70lbs
DB Seated Press 10,10,7+3,6+4 - 25lbs
DB Upright Row 8,8,8,8 - 25lbs
Chinups - 7,6,5
Dips - 8,8,8
POST-WO MEAL
kamote
gatas
hapunan
Microsetting on OHP and DB Press. Hope to increase muscular endurance.
5pm-6pm
WORKOUT
Deadlift 8,8,8 - 180lbs
Bent-Over BB Row 8,8,8,8 - 100lbs
T-bar Row 8,8,8,8 - 90lbs
Lat Pulldown 8,8,8,8 - 90lbs
Seated Cable Row 10,10,8+2,8 - 90lbs
POST WO MEAL
pb on wheat bread
gatas
kanin
daing na bangus
meatloaf
(burp)
Guys, please give me your viewpoints about the bent-over barbell row. Sabi kasi sa program ko dapat ibaba yung barbell sa floor after every rep tapos hihilahin ulit from a dead stop. It's hard to do it in our gym so ang nangyayari ay hanging yun bb, after so many reps ngalay na ko at di ko na ma-touch sa chest ko kundi sa upper abs na lang. Kaya hindi complete ROM lagi. Bad ba ito sa gains? TIA.
Yup, that's what I do. But what the 5x5 program says is: ibaba everytime and hilahin pataas everytime. Mas effective daw e. (Maybe its just splitting hairs...) Thank you mr big dawg.
TS - Good luck sa progress bro, when it comes to pull-ups, practice lang. Dapat no place for intimidation. Everyone starts from zero. Just study the proper form to avoid injuries.
eto bro, payo ko lang base sa experience ko, chin up ka munamas madali dali yun.. then kung sa pull ups, pwede ka gumamit ng lifting strap. makakatulong yun kasi minsan kaya naman talaga naten ung grip lang talaga minsan ang mahina. HTH
Yes, that's what I thought. Get stronger muna sa chin-ups. Pansin ko rin mas madaling gawin. Sige, focus muna ako sa chinups. Try again sa pullups, later on. Thanks bro.
I see, kasi overtrain na ang back pag same day ang DL and chinups? What days po kaya maganda isingit yun chinups?
pero ako pag back day ako, warm up ung mga chin up at pull up bago mag DL.
Subukan ko chest days.
For me, mukhang hindi ko kayang ipang-warmup chinups before DL. Kasi I'm working on improving my DL. Kaya iyon talaga ang first ko na ginagawa.
Salamat emman.
ako I do chins almost everyday @sets of 5. goal is to accumulate 20/day. Example 5 sa umaga, 5 around 9:00, 5 lunch time, 5 gabi, etc. You get the idea. I read this method from pavel, greasing the groove ata is what he calls it. google mo nalang for complete info.