"Fierce 5" Novice Routine

[Squid24]

today was my 2nd workout.
I felt lost today I couldn't do front squat. I felt a lot of pain in my plam of hand even with doing lots of stretches.

so I did
DL 155lb
leg curl 3 plates.
Incline Bench 75 lb
Lat Pulldowns 6 plates
Ab work 2x15
Curls 2x10 50lb

Doing leg curl with sore legs was uncomfortable as I had to lay on the machine with my quads which was painfull as hell.!

Idk I feel lost. I have been following allpro for long time but like 3 months then stop then 3 months so I couldn't see much progess because of that. and I am kinda feeling lost in this workout too for being unfamiliar with it.

What is it about this program that makes you feel lost?

If it's not know how to do a certain lift, just google it. That is what I had to do for the Pendlay Row. Once you get the hang of it, you will love this program....I know I do

[Metalmank]

today was my 2nd workout.
I felt lost today I couldn't do front squat. I felt a lot of pain in my plam of hand even with doing lots of stretches.

so I did
DL 155lb
leg curl 3 plates.
Incline Bench 75 lb
Lat Pulldowns 6 plates
Ab work 2x15
Curls 2x10 50lb

Doing leg curl with sore legs was uncomfortable as I had to lay on the machine with my quads which was painfull as hell.!

Idk I feel lost. I have been following allpro for long time but like 3 months then stop then 3 months so I couldn't see much progess because of that. and I am kinda feeling lost in this workout too for being unfamiliar with it.

Work with the bar on front squat if you have to. There are two different methods to doing the Front squat so play around with it.

Starting a new routine with lifts you're not comfortable with is always difficult, Watch a lot of videos on form if you don't understand the workout, Start with light weight or the bare minimum (The bar) until you master the form, Gradually add weight over time. Don't let your ego jump into weight you think you can do with ****ty form. Lots of lifts in this program where new to me and I had to play around with the form a bit before I felt comfortable. Youtube vids help'd alot lol.

[op456]

What is it about this program that makes you feel lost?

If it's not know how to do a certain lift, just google it. That is what I had to do for the Pendlay Row. Once you get the hang of it, you will love this program....I know I do

Work with the bar on front squat if you have to. There are two different methods to doing the Front squat so play around with it.

Starting a new routine with lifts you're not comfortable with is always difficult, Watch a lot of videos on form if you don't understand the workout, Start with light weight or the bare minimum (The bar) until you master the form, Gradually add weight over time. Don't let your ego jump into weight you think you can do with ****ty form. Lots of lifts in this program where new to me and I had to play around with the form a bit before I felt comfortable. Youtube vids help'd alot lol.

Thank you both for your replies.

the big problem for me that I don't believe anymore in any workout. I don't even believe I can make it. I went to gym a lot since 6 years ago but sadly It was like going for a month then stop for a month then go for 2 months then stop for 2 months. I think if I combined all of that I may find I have went to the gym for 3 years or something and I did NO RROGRESS. I stopped for many reasons. some of it I couldn't do anything about it. and idk I went to the gym today and while training I felt I am just fooling around doing nonsense. felt that whatever I do I will not get anything. is it even possible for me to have a muscular body one day? after 10 years or something. that is what makes me lost.

[Squid24]

Thank you both for your replies.

the big problem for me that I don't believe anymore in any workout. I don't even believe I can make it. I went to gym a lot since 6 years ago but sadly It was like going for a month then stop for a month then go for 2 months then stop for 2 months. I think if I combined all of that I may find I have went to the gym for 3 years or something and I did NO RROGRESS. I stopped for many reasons. some of it I couldn't do anything about it. and idk I went to the gym today and while training I felt I am just fooling around doing nonsense. felt that whatever I do I will not get anything. is it even possible for me to have a muscular body one day? after 10 years or something. that is what makes me lost.

If you follow the program as written, all you're going to see will be gains and progress. If you want to get bigger, you also have to eat like you want to get bigger. It's that simple, believe it or not. You can't make any gains, without knowing what it is you are going to be doing. That's why it's all laid out for you.

If you keep quitting before you see any progress, all you will see is nothing.

This was me 6yrs ago

This is me now
I have been trying hard to pack on size. as you can see, I got back some of my stomach, but I also put on size in my arms, legs, shoulders, back and chest too. Now all I have to do is cut back the fat...when I am ready

[dency45]

Thank you both for your replies.

the big problem for me that I don't believe anymore in any workout. I don't even believe I can make it. I went to gym a lot since 6 years ago but sadly It was like going for a month then stop for a month then go for 2 months then stop for 2 months. I think if I combined all of that I may find I have went to the gym for 3 years or something and I did NO RROGRESS. I stopped for many reasons. some of it I couldn't do anything about it. and idk I went to the gym today and while training I felt I am just fooling around doing nonsense. felt that whatever I do I will not get anything. is it even possible for me to have a muscular body one day? after 10 years or something. that is what makes me lost.

You should man up bro. It is hard to see progress if you keep stopping, you need to be consistent. Believe in yourself first before believing in any workout. What is your nutrition looks like? calorie intake, macros? It is possible just be consistent.

[MyEgoProblem]

This was me 6yrs ago

This is me now
I have been trying hard to pack on size. as you can see, I got back some of my stomach, but I also put on size in my arms, legs, shoulders, back and chest too. Now all I have to do is cut back the fat...when I am ready

Well mr squiddy! many, many reps. Respectfully, That's a hell of a lot of work sir!

[dency45]

If you follow the program as written, all you're going to see will be gains and progress. If you want to get bigger, you also have to eat like you want to get bigger. It's that simple, believe it or not. You can't make any gains, without knowing what it is you are going to be doing. That's why it's all laid out for you.

If you keep quitting before you see any progress, all you will see is nothing.

This was me 6yrs ago

This is me now
I have been trying hard to pack on size. as you can see, I got back some of my stomach, but I also put on size in my arms, legs, shoulders, back and chest too. Now all I have to do is cut back the fat...when I am ready

Even though you have some fat on stomach you look lean lol. I have love handles which is very annoying to look at haha. Great progress.

[guessmyusername]

Here is your answer:


Good luck!

Thanks!

[MyEgoProblem]

Thanks!

Don't get too cought up in the stereo typical low bar vs high bar form.

Just get it tight on your back, set your stance for depth, and rep it. Grip width, stance width, foot angle, and forward lean is more to do with your leverages... don't stress it.

If what you did previously worked. DON'T change your form.

Front squat is in more for upper back /thorasic extention more so than to 'balance low bar on the other day ' fs is probably the best accessory lift to drive your squat AND deadlift ;-)

[op456]

If you follow the program as written, all you're going to see will be gains and progress. If you want to get bigger, you also have to eat like you want to get bigger. It's that simple, believe it or not. You can't make any gains, without knowing what it is you are going to be doing. That's why it's all laid out for you.

If you keep quitting before you see any progress, all you will see is nothing.

This was me 6yrs ago

This is me now
I have been trying hard to pack on size. as you can see, I got back some of my stomach, but I also put on size in my arms, legs, shoulders, back and chest too. Now all I have to do is cut back the fat...when I am ready

I agree, sir. amazing progress. keep the good work

You should man up bro. It is hard to see progress if you keep stopping, you need to be consistent. Believe in yourself first before believing in any workout. What is your nutrition looks like? calorie intake, macros? It is possible just be consistent.

BMR = 1605
TEE= 1605x1.2=1925
TEE+20%=2311 cal
protien= 2*62=124g
Fats=93g
carbs=244g

I focus into reaching the protein goal then I eat whatever to reach the TEE by focusing more on carbs and eating less fats.

[JimmyJonny]

Mate.. I think im gonna have to join you.

No sleep, to much work (66 hours of split shifts this week) I can barely keep my eyes open lol.
If bench wasn't so damn uncomfortable. I would likely take a nap mid set ha ha

Gonna go in go in and smash my big lifts in my 1 hour break, in my jeans n hoodie. And just do what I can do.

If that means bench and Skulls 1st day.
Squat and Hammies the 2nd day.
Dead and chins the 3rd day.
So be it... Its only a couple of weeks ;-) of the rest of my year is balanced and all gains? It was Wont hurt. :-)

Don't stress the U/L. Its much easier for us none teenagers my friend. Gonna do what you gotta do to get the work in and recover. :-)



Mask on, hoodie up. Hiding ;-)

I skipped some days around the holiday. Mainly because of company down visiting and Thanksgiving was my 48th b-day. I had time off work so I hung out with the boys at the local pub shooting and slamming shots, lol. I was ready to get back to normal but I got hit hard with a stomach virus. I lost 4 days of work and dropped 8 pounds.

I'm heading to Florida on the 23rd so from now till Jan. 1st I'm gonna switch things up a little too. I've been doing the program for several months now, not sure what I want to do next.

[Squid24]

Well mr squiddy! many, many reps. Respectfully, That's a hell of a lot of work sir!

Even though you have some fat on stomach you look lean lol. I have love handles which is very annoying to look at haha. Great progress.

Yeah, mine are still there..

I agree, sir. amazing progress. keep the good work

Thanks guys. Granddaughter knows that Santa is a FAT man...don't want her to think I am him ...lmao

Even tho I am the one buying her presents shhhhh...don't tell Davis, he still believes in Santa...lmao

[Metalmank]

Totally failed at 235LB squat hte other day during my second set. Dropped the bar and all.. Totally killed my mojo for the rest of workout A.

So going to deload for the first time on a compound lift *sniffles*

[MyEgoProblem]

Totally failed at 235LB squat hte other day during my second set. Dropped the bar and all.. Totally killed my mojo for the rest of workout A.

So going to deload for the first time on a compound lift *sniffles*

You dumped it 2 sessions in a row?

Reset is Love, reset is life!
15% off the top should let you kill it next time!

[davisj3537]

I'm back from a break and Ego has an avy WTF is going on here?

[Squid24]

I'm back from a break and Ego has an avy WTF is going on here?

Nothing..shhhhhhhh...lol

[MyEgoProblem]

I'm back from a break and Ego has an avy WTF is going on here?

I signed in on my pc is what happened :P had this new fangled windows 10 update come thru and decided i may as well sit in the corner alone and update all my chit! havent logged on here since starting my log.

welcome back.

[slashragnarok]

If you follow the program as written, all you're going to see will be gains and progress. If you want to get bigger, you also have to eat like you want to get bigger. It's that simple, believe it or not. You can't make any gains, without knowing what it is you are going to be doing. That's why it's all laid out for you.

If you keep quitting before you see any progress, all you will see is nothing.

This was me 6yrs ago

This is me now
I have been trying hard to pack on size. as you can see, I got back some of my stomach, but I also put on size in my arms, legs, shoulders, back and chest too. Now all I have to do is cut back the fat...when I am ready

This is why I lift. So that I look and feel great at 50, even 60.

[Squid24]

This is why I lift. So that I look and feel great at 50, even 60.

I do feel great...get past the aches and pains of it all

[GreatNes]

so i came back from my deload last week and could only bench 130lbs on monday , came to the gym wensday to find out in came bench 135lbs 5 reps with ease , then i went to the gym yesterday to find out i can do 135lbs 6-7 times .

[Squid24]

Sounds like it's time to move up 5lbs

[MyEgoProblem]

so i came back from my deload last week and could only bench 130lbs on monday , came to the gym wensday to find out in came bench 135lbs 5 reps with ease , then i went to the gym yesterday to find out i can do 135lbs 6-7 times .

pretty sure i told you this would be the result of a deload :P even tho you didnt wanna take it haha

[jcoales12]

Been on this program for 11 weeks now and gonna post my before and latest on the 3 main lifts-

KG's (pounds)
Weight 12,1 stone (169) TO 12,9 Stone (177)
Squat 60 (132) TO 100 (220)
Deadlift 50 (110) TO 90 (198)
Bench 50 (110) TO 70 (154)

I'm english so the weights i have in the gym are kilos btw. 5 kgs lower body increases. 2.5kgs upper body increases.

Cheers for all your help so far guys. Still really enjoying the program

[Squid24]

pretty sure i told you this would be the result of a deload :P even tho you didnt wanna take it haha

Oh yeah, I remember reading that...lol

[Squid24]

been on this program for 11 weeks now and gonna post my before and latest on the 3 main lifts-

kg's (pounds)
weight 12,1 stone (169) to 12,9 stone (177)
squat 60 (132) to 100 (220)
deadlift 50 (110) to 90 (198)
bench 50 (110) to 70 (154)

i'm english so the weights i have in the gym are kilos btw. 5 kgs lower body increases. 2.5kgs upper body increases.

Cheers for all your help so far guys. Still really enjoying the program

nice!!

[jcoales12]

guessing the size will come more 6 months or so down the line? AS long as my weights/strength is increasing 'm sure it will come over time

[Squid24]

guessing the size will come more 6 months or so down the line? AS long as my weights/strength is increasing 'm sure it will come over time

Yes it will. The best progress pics I have seen...all over the internet...and it's like night and day, is after 3 yrs...totally big difference than when they first started.

[MisterKC]

You guys will probably say no to this haha, but I was thinking of just ramming as many of the exercises i can do with the limited equipment I have into one day?

I was going to do curls, abs, bench, pendlay rows, Romanian deadlifts, overhead press all in one day, that's basically all I can do right now. In January I'll join a proper gym and follow the routine properly mind, what do you guys think?

This is just to get me doing something rather than nothing.

[MisterKC]

Been on this program for 11 weeks now and gonna post my before and latest on the 3 main lifts-

KG's (pounds)
Weight 12,1 stone (169) TO 12,9 Stone (177)
Squat 60 (132) TO 100 (220)
Deadlift 50 (110) TO 90 (198)
Bench 50 (110) TO 70 (154)

I'm english so the weights i have in the gym are kilos btw. 5 kgs lower body increases. 2.5kgs upper body increases.

Cheers for all your help so far guys. Still really enjoying the program

Wow well done mate, big strength increases

[GreatNes]

pretty sure i told you this would be the result of a deload :P even tho you didnt wanna take it haha

yeah what was weird is it wasnt the first day after the deload but the second day , so my strength jumped 5lbs in one day . i was barely moving 130 for 5 reps on monday .