Pushrod
pushrod
Posts: 41
Lack of consistency - one way to describe my "road to fitness". Started lifting at 16 pero mostly due to the fear of getting bullied in school. Ended up being a weekend thing after realizing school ain't that bad if you know how to deal with people. Then started getting excuses...vices and all that s**t when you're young. Got back into lifting last 2012 after being rushed to the hospital 5 times in one month. Diagnosed pre hypertension. Ended up stopping again because I lost my drive(2 30 lb DBs just won't cut it if I wanted to progress). After moving to our new house, that's when I started investing in more equipments. That's when the progress started. I ran a modified version of the SL 5x5 combined with Reg Parks 5x5. Progress was good...started with unloaded bar with 5 lb increments. before you knew it, I ran out of plates again. Now here I go again, with 350 lb of plates total...now I'm pretty sure this'll last me a while.
Comments
May leg drive po kasi sir kapag push press.
Welcome to PBB, sir!
kopi said.
Oo nga no...
Yeah...matatagalan pa bago ko to makayanan. Umpisahan na habang August pa lang...
ALWAYS do the assistance work last. If you do it first, you can fatigue the muscles so that you won't have maximum strength for the big lifts.
Just to add, this concept not only applies to 5 x 5, but most routines in which the goal is to build max muscle & strength. An exception would be pre-exhaust, which is a different topic. The heaviest, Mac Daddy lifts should always be done in the beginning. I can't count the times that I see people working out ignorantly, ie, working biceps before back, triceps before delts, etc. Or, doing isolation exercises before the compounds for a bodypart, ie, db flyes before bench press, cable flyes before db press, etc.
I also see alot of guys doing dips for warmups on chest day. Imagine, you see a guy who lists his worksets of dips as doing 12 reps bdwt - but you also see he's doing that for his warmup - duh! Doing this is fatiguing the pecs/delts/tris so that maximum weight can't be used for the pressing movements. Warmups are intended for just that - warmup - not working hard. Doing dips for warmup are ok if a guy doing 12 reps for warmup can actually bang out 20+ reps on a workset. Doesn't matter if it's a bdwt-only exercise or not, if you push yourself hard on it, it taxes the muscle - period.
Thanks Big Dawg. But how about doing all the compound lifts first in a workout then do assistance afterwards? Will that be detrimental? I mean for example I do squats, bench and rows and only then do I follow up with assistance works. Because right now I do 1 compound lift then immediately follow with all assistance work for a particular muscle and then proceed with the next compound etc. Damn, my english is real bad...
you can always add other variations of assistance lifts ,however, as ive mentioned to you on the other thread babawasan mo na assistance mo dahil the next workout day possible na di ka pa makarecover dahil sa another squats and compound lifts especially when you are hitting 1.5-2x bw sa squats, 1-1.5 x bw sa benchpress and 2.5-3+ x bw sa DL.