"Fierce 5" Novice Routine

[Squid24]

Is it better to have skullcrushers close to forehead or over your head as you do it? I've seen different videos and each of em do different styles. Which of the two is more effective?

I too have seen this done different ways. I do mine just behind my head. If you do it this way, make sure your elbows stay in.

[Nevin107]

so warmup sets should be around 50 % of working set?

[bob2589]

so warmup sets should be around 50 % of working set?

Thats what I do

[bob2589]

The paused reps on bench felt good!

A niggly groin pain is still keeping me out of the squat rack. Progress is so slow. I'm only squatting 10kg more than my bench. Everytime I feel im making some progress I break down and have to reset all over again.

Hopefully the addition of FS is going to help push me onto those sweet leg gainz...

[Squid24]

so warmup sets should be around 50 % of working set?

Depends... How you feeling that day...could be lighter than 50% or start at 60% of work sets

[MyEgoProblem]

Im a high volume warm up guy..
Typical light squat session for me would be:

Bar x 10 x until warm
40kg x8
60kg x6
80kg x4
100kg x2
120kg x1
130kg x1
140kg x1
150kg x1
*145kg x3 (x5) work sets

Get loose and warm with just the bar, then taper down the reps as the weight increases, all the way down to singles.. OVERwarm up for a single 5-10% over working weight for cns potentiation (amp you cns up for go time).. Then smash work weights.

Obviously if i was to do a second movement like legpress after squatting, way less is needed.. Maybe 3-5 warmup sets.

Some people hit 40-50% for a set 60-70% for a set and then go time.. But anything under maybe 50% isnt gonna fatigue you but will help burn in great form.. (all it costs is some time, and everyone moans they love lifting and want to live in the gym... )

[dgoyena216]

Im a high volume warm up guy..
Typical light squat session for me would be:

Bar x 10 x until warm
40kg x8
60kg x6
80kg x4
100kg x2
120kg x1
130kg x1
140kg x1
150kg x1
*145kg x3 (x5) work sets

Get loose and warm with just the bar, then taper down the reps as the weight increases, all the way down to singles.. OVERwarm up for a single 5-10% over working weight for cns potentiation (amp you cns up for go time).. Then smash work weights.

Obviously if i was to do a second movement like legpress after squatting, way less is needed.. Maybe 3-5 warmup sets.

Some people hit 40-50% for a set 60-70% for a set and then go time.. But anything under maybe 50% isnt gonna fatigue you but will help burn in great form.. (all it costs is sime time, and everyone moans they love lifting and want to live in the gym....)

My warm up everyday consists of a fast 800m-1k sprint on erg/row machine (Gets the whole body working), and then whatever my first 2 compound lifts are I do one light warm up set of 8-10. Once the weight gets higher ill start doing more warm up sets.

[Squid24]

My warm up everyday consists of a fast 800m-1k sprint on erg/row machine (Gets the whole body working), and then whatever my first 2 compound lifts are I do one light warm up set of 8-10. Once the weight gets higher ill start doing more warm up sets.

My warm up consists of rolling out of bed, walking to bathroom..when done, walking to kitchen, stirring my pre-supps..lifting glass x 2, walking down steps. lol

Edit: Pulling, Pushing and lifting equipment I will be using into place

[beardohio]

so warmup sets should be around 50 % of working set?

It depends on how your body feels each day.

You're typically not going to fatigue yourself with anything under 50%...and that number varies person-to-person. I find that high volume helps me keep form strict as the weight moves up, without doing so much that my working sets suffer. I also will tend to do a quick rep or two at a weight slightly above working weight before I do the working sets.

Examples from this week:

Squat
1 x 15 @ 45lb
1 x 5 @ 95lb
1 x 5 @ 135lb
1 x 3 @ 155lb
1 x 2 @ 185lb
1 x 2 @ 205lb
3 x 5 @ 195lb

Romanian Deadlift
1 x 5 @ 45lb
1 x 8 @ 135lb
1 x 5 @ 185lb
3 x 8 @ 235lb

Incline Bench
1 x 15 @ 45lb
1 x 5 @ 95lb
1 x 2 @ 135lb
1 x 1 @ 155lb
3 x 5 @ 140lb



Feel it out and find what works best for you. Don't overthink it.

[dgoyena216]

My warm up consists of rolling out of bed, walking to bathroom..when done, walking to kitchen, stirring my pre-supps..lifting glass x 2, walking down steps. lol

Edit: Pulling, Pushing and lifting equipment I will be using into place

hahahaha touche.

Also Squid, the scale said 190 today. The fluctuations are real!

[MyEgoProblem]

It depends on how your body feels each day.

You're typically not going to fatigue yourself with anything under 50%...and that number varies person-to-person. I find that high volume helps me keep form strict as the weight moves up, without doing so much that my working sets suffer. I also will tend to do a quick rep or two at a weight slightly above working weight before I do the working sets.

Examples from this week:

Squat
1 x 15 @ 45lb
1 x 5 @ 95lb
1 x 5 @ 135lb
1 x 3 @ 155lb
1 x 2 @ 185lb
1 x 2 @ 205lb
3 x 5 @ 195lb

Romanian Deadlift
1 x 5 @ 45lb
1 x 8 @ 135lb
1 x 5 @ 185lb
3 x 8 @ 235lb

Incline Bench
1 x 15 @ 45lb
1 x 5 @ 95lb
1 x 2 @ 135lb
1 x 1 @ 155lb
3 x 5 @ 140lb



Feel it out and find what works best for you. Don't overthink it.

I wonder where you got that from ;-)
Capn' copy pasta! Ha ha

My warm up consists of rolling out of bed, walking to bathroom..when done, walking to kitchen, stirring my pre-supps..lifting glass x 2, walking down steps. lol

Edit: Pulling, Pushing and lifting equipment I will be using into place

You lazy ba***** <3

[Squid24]

hahahaha touche.

Also Squid, the scale said 190 today. The fluctuations are real!

Now hold it and put on some more..

I wonder where you got that from ;-)



You lazy ba***** <3

How is that lazy? Am I not moving my muscles???

[MyEgoProblem]

Now hold it and put on some more..

How is that lazy? Am I not moving my muscles???

Roll out of bed, take a dump, swing a magic potion and go down 2 damn steps..

If only. Ha ha.

[Squid24]

Roll out of bed, take a dump, swing a magic potion and go down 2 damn steps..

If only. Ha ha.

I'll have you know, there are 4 steps...lol....no...there's 15 total steps..makes for a good stair day

[lashin95]

Start my 8th week in F5 tomorrow
thats my last squat form about 130 lbs (60kg)
why my sat squat was hard and Wen squat was solid and easy although its same weight?
my last squat form
was i cheating or something else??
•i read some logs here and discover some people do warm up sets with weight higher than working sets weight is that ok??
*sorry for my bad english*

[MyEgoProblem]

I'll have you know, there are 4 steps...lol....no...there's 15 total steps..makes for a good stair day

15? That's almost cardio! Yuk

[ItsTiME35]

15? That's almost cardio! Yuk

cardio??? is that Spanish

[TheViking1992]

cardio??? is that Spanish

Russian, i think... atleast the tall, hot russian girls i've met, talked about cardio...

[ItsTiME35]

Russian, i think... atleast the tall, hot russian girls i've met, talked about cardio...

and stamina too eh bro

[TheViking1992]

and stamina too eh bro

Stamina and endurance are two necessary skills at my house... no off days around here...

[ItsTiME35]

Stamina and endurance are two necessary skills at my house... no off days around here...

what's a day off??

[TheViking1992]

what's a day off??

A memory from my childhood...

[dgoyena216]

Stamina and endurance are two necessary skills at my house... no off days around here...

[ItsTiME35]

A memory from my childhood...

haha aint that the truth :P

[ItsTiME35]

so today I finally managed to get on the barbell bench rack and get some work done. Start off light empty bar, then 40kg, 45kg then working sets of 50kg. Felt very manageable after doing 27.5kg dumbbells. Aiming to up for 55kg working sets next week. I know its light weight but I have never done it before so happy man

[Squid24]

15? That's almost cardio! Yuk

Only if I walk fast up them...I try not to and I also use the hand rail...lmao

cardio??? is that Spanish

Google it and let us know...lol..but I thought it was Tagalog..lol..them skinny Pilipino's

Russian, i think... atleast the tall, hot russian girls i've met, talked about cardio...

Well if that's the case...Cardio ain't Purty...lmao

[Jorob30]

Stoked, 5 days in and already feel GREAT lol. Eating is easy now as well. Thru with week one and increasing weight next week, so glad I found you all and have direction...about damn time...lol

[ItsTiME35]

Stoked, 5 days in and already feel GREAT lol. Eating is easy now as well. Thru with week one and increasing weight next week, so glad I found you all and have direction...about damn time...lol

yeah man its great having direction but also the support this thread and people offer... good luck bro

[nursenick06]

I started this program last week after spinning my wheels for a few months doing a misguided upper/lower split. I have to be able to pass my Army physical fitness test, so I am trying to figure out the best way to include pushups in the mix. I am already running on my off days, and the ab work on the B workout is plenty to at least maintain a decent score for situps. I am thinking about replacing the bench press on every other A workout with pushups. I know my bench progression will be a bit slower, but this will also be more than enough to keep my pushup score where it needs to be. I am thinking this would be better than just trying to add pushups and risk overtraining and hurting both my pushups and my bench press. Any advice?
Thank you for writing a solid program by the way.

[BLicK1252]

Few things are as mentally rewarding as a nice fresh restart.