"Fierce 5" Novice Routine

[mwjaco2]

Just getting started on this program. Any recommended diets to go along with this for best results?

[jKam83]

Sub'd deadlifts into routine and since getting over 2 plates I find in order to keep form and back from rounding while keeping the bar on plane My shins are paying a toll on the movement up and top of knees on the way down. My question is, is it normal to pull the bar causing some light bruising and at times bleeding slightly at the shins? This isn't the most comfortable but after watching several youtube clips on form this seems like the only way. When I pull the bar slightly off my shins it feels as if my center of gravity has moved out too far over the bar. Thoughts?

[Squid24]

Sub'd deadlifts into routine and since getting over 2 plates I find in order to keep form and back from rounding while keeping the bar on plane My shins are paying a toll on the movement up and top of knees on the way down. My question is, is it normal to pull the bar causing some light bruising and at times bleeding slightly at the shins? This isn't the most comfortable but after watching several youtube clips on form this seems like the only way. When I pull the bar slightly off my shins it feels as if my center of gravity has moved out too far over the bar. Thoughts?

NO, I think you are set up wrong. without video it's hard to tell what you are doing to have that problem.

I do not have that problem.

[giussepe20]

FWIW I have some bruising on my shins from DLs, I thought that was normal but I'm no expert so I might be doing something wrong there.

Hitting knees on the way down is definitely not normal though.

[GreatNes]

is it ok if i workout saturday ? . i dont think i can go today so exp of what i did this week is monday , wesndsday , saturday .

[skew12]

is it ok if i workout saturday ? . i dont think i can go today so exp of what i did this week is monday , wesndsday , saturday .

Yes.

[GreatNes]

Yes.

thanks

[BLicK1252]

Alright, I'm going to be starting this program on Monday next week, thanks for the reply in the other thread, Davis.

As for the starting weight in the FAQ you suggest 85% of what you think you can do. Do you just mean 85% of max? Or 85% of what I think I can do 3x5?

[jKam83]

https:/ /vimeo. com / 145669627

Here is the link to DL form in regards to my above question. Never posted a video before so dont know how this will work or embed.

FYI: this was set 3 of 235

edit:won't allow me to post a vid yet due to post limits, see if you can copy url and fix spacing. Sorry for the inconvenience.

[TheJaguarPaw]

Alright, I'm going to be starting this program on Monday next week, thanks for the reply in the other thread, Davis.

As for the starting weight in the FAQ you suggest 85% of what you think you can do. Do you just mean 85% of max? Or 85% of what I think I can do 3x5?

Same question. I'm also starting this on Monday and this issue bothers me the most.
And also, should I like do a test training where I figure out what is the 100% I can do so that I can start training normally or should I just be "I could do this probably so I'll take 85% of that weight."

[giussepe20]

Alright, I'm going to be starting this program on Monday next week, thanks for the reply in the other thread, Davis.

As for the starting weight in the FAQ you suggest 85% of what you think you can do. Do you just mean 85% of max? Or 85% of what I think I can do 3x5?

Same question. I'm also starting this on Monday and this issue bothers me the most.
And also, should I like do a test training where I figure out what is the 100% I can do so that I can start training normally or should I just be "I could do this probably so I'll take 85% of that weight."

85% of 3x5 and yeah you can do a test day if you want

Also if yall are new to lifting don't be afraid to go even lower (davis mentions 50%). I know ego can get in the way of that but it will give yall some time to get familiar with the program without worrying about failure.

[Pyro05]

Quick question which I just asked in my log but seeing as I've only just restarted and the light weights make it very unexciting so I doubt anyone is still looking there.

I have always found front squats difficult with regard to bar placement. Which mobility exercises would you recommend in order to go from this type of bar placement:

https://www.t-nation.com/img/photos/...-817-03/10.jpg

to this one:

http://www.racerxvt.com/virtual_trai...position_1.jpg


At the moment, I even find the first one difficult to hold on the way down once weight starts being added to the bar.

Can't seem to work out where the mobility issue comes from though or what to work on to fix it

Plan is to stick at it though

[davisj3537]

Just getting started on this program. Any recommended diets to go along with this for best results?

Read the FAQ on nutrition. NO ONE can give you a diet plan that will work FOR YOU.

Alright, I'm going to be starting this program on Monday next week, thanks for the reply in the other thread, Davis.

As for the starting weight in the FAQ you suggest 85% of what you think you can do. Do you just mean 85% of max? Or 85% of what I think I can do 3x5?

Bolded.

Quick question which I just asked in my log but seeing as I've only just restarted and the light weights make it very unexciting so I doubt anyone is still looking there.

I have always found front squats difficult with regard to bar placement. Which mobility exercises would you recommend in order to go from this type of bar placement:

https://www.t-nation.com/img/photos/...-817-03/10.jpg

to this one:

http://www.racerxvt.com/virtual_trai...position_1.jpg


At the moment, I even find the first one difficult to hold on the way down once weight starts being added to the bar.

Can't seem to work out where the mobility issue comes from though or what to work on to fix it

Plan is to stick at it though

Sounds like you're leaning forward. That causes the bar to roll off your shoulders and will hurt your wrists on either, but more so with the clean grip. You shouldn't really need any mobility work to do a clean grip if you just stop trying to hold the bar and keep your chest up. When done correctly you don't even have to touch the bar with your hands. It stays right on the shoulders.

For clean grip it literally rests on your fingertips and many times the pinky won't even reach. That's normal.

[dency45]

Question, if for example you up the weight one week and it feels extremely heavy and you know for a fact that your next attempt at this same weight is going to be a fail, is it ok to drop by 15% after 1 fail instead of 2?

One thing I learned from lifting heavy is do not ever think you will fail, just think you can do it.

[slashragnarok]

Quick question which I just asked in my log but seeing as I've only just restarted and the light weights make it very unexciting so I doubt anyone is still looking there.

I have always found front squats difficult with regard to bar placement. Which mobility exercises would you recommend in order to go from this type of bar placement:

https://www.t-nation.com/img/photos/...-817-03/10.jpg

to this one:

http://www.racerxvt.com/virtual_trai...position_1.jpg


At the moment, I even find the first one difficult to hold on the way down once weight starts being added to the bar.

Can't seem to work out where the mobility issue comes from though or what to work on to fix it

Plan is to stick at it though

You could replace it with paused back squats. I pause for a good 3-5 seconds.

[dency45]

Quick question which I just asked in my log but seeing as I've only just restarted and the light weights make it very unexciting so I doubt anyone is still looking there.

I have always found front squats difficult with regard to bar placement. Which mobility exercises would you recommend in order to go from this type of bar placement:

https://www.t-nation.com/img/photos/...-817-03/10.jpg

to this one:

http://www.racerxvt.com/virtual_trai...position_1.jpg


At the moment, I even find the first one difficult to hold on the way down once weight starts being added to the bar.

Can't seem to work out where the mobility issue comes from though or what to work on to fix it

Plan is to stick at it though

Try it with 2 fingers first that is what I did. Now I can do 3 fingers. You need thoracic, triceps, and wrist flexibility. I want to do full grip in the future because I want to try Power Cleans.

Also don't replace, try front squats, it is fun.

[ro98pt]

I replaced Incline bench for OHP cuz my gym aint got An incline bench... But i feel like my chest isnt being hit enough... And it is also my worst lift, I didnt progress much yet (8 weeks into fierce 5)
Any suggestions?

[Aaronn]

Been on the routine 4 months or so now but skipped a week roughly 1.5 months ago because I was sick.. Right now I'm feeling a little drained and low on energy like I need a break, can I take an entire week off, or is it going to make me a lot weaker and smaller if I do so, thanks.

[dency45]

Been on the routine 4 months or so now but skipped a week roughly 1.5 months ago because I was sick.. Right now I'm feeling a little drained and low on energy like I need a break, can I take an entire week off, or is it going to make me a lot weaker and smaller if I do so, thanks.

If you really feel weak and do not have the will to lift weights, take a break. On your next workout use the same weight, it is only a week if you really feel it so heavy drop the weight by a few pounds. You will not be smaller if your calorie is not on a deficit.

[Arkadij947]

Is it ok to increase reverse flies 1kg a month instead of two? I can handle heavier weight just fine for the first few reps but towards I struggle to get full ROM.

[Ivo130499]

140 kg (~308,5 lbs~) deadlift pr baby from yesterday :3 later i am going to post the stats of all my lifts

[davisj3537]

I replaced Incline bench for OHP cuz my gym aint got An incline bench... But i feel like my chest isnt being hit enough... And it is also my worst lift, I didnt progress much yet (8 weeks into fierce 5)
Any suggestions?

It's one of the hardest lifts there are. If you can put 40lbs on your OHP in your first year you're doing awesome. The more weight you gain the better you'll do. OHP is really hard to progress unless you're gaining weight.

Been on the routine 4 months or so now but skipped a week roughly 1.5 months ago because I was sick.. Right now I'm feeling a little drained and low on energy like I need a break, can I take an entire week off, or is it going to make me a lot weaker and smaller if I do so, thanks.

You should be doing that every 6 weeks or so IMO. You don't lose anything in a week.

Is it ok to increase reverse flies 1kg a month instead of two? I can handle heavier weight just fine for the first few reps but towards I struggle to get full ROM.

That's fine. Do what feels right for accessory lifts.

140 kg (~308,5 lbs~) deadlift pr baby from yesterday :3 later i am going to post the stats of all my lifts

Little rounding there, but that was an easy pull man. You got it easily.

[GreatNes]

man i dont know what happend but i went to the gym today and felt so weak . i was failing my squat sets and just felt weak all around . i did everything but deadlift becasue i was to weak so can i keep my deadlift at 145lbs next week since i only have to deadlift once next week and up the weak after , and will the failing from today affect my 185lbs squats next week ?




also am i making shoulder gains ?

[dency45]

140 kg (~308,5 lbs~) deadlift pr baby from yesterday :3 later i am going to post the stats of all my lifts

Nice. You made it look easy, it looks like you can do some more.

[MyEgoProblem]

140 kg (~308,5 lbs~) deadlift pr baby from yesterday :3 later i am going to post the stats of all my lifts

Not bad at all mate!

When you build up to that for reps You won't have the little rounding of that back... So I wouldn't worry about that right now man, no 1rm lift is gonna be 100% perfect.

Well done :-) i would be happy with that of I was you!

[ByLightning]

So I've hit the point in Bench Press where I don't think I able to add 5 lbs a week. The past 3 weeks I've stayed at 170 3X5 the first 2 weeks hitting 3-4 reps on the last 2 sets, and then the third week doing a full 3X5. So this week i tried hitting 175 3X5 and was able to get 5reps then 3 then i dropped to 170 for a set of 5. My question is should i follow the program and add 5 pounds a week and reset continually? Or should i try to progress by 5 pounds every 2-3 weeks from now on? Thanks

[ro98pt]

It's one of the hardest lifts there are. If you can put 40lbs on your OHP in your first year you're doing awesome. The more weight you gain the better you'll do. OHP is really hard to progress unless you're gaining weight.

Would it be detrimental for my strenght if I throw in some chest flies in THE OHP workout?

[Ivo130499]

Little rounding there, but that was an easy pull man. You got it easily.

thanks easy peasy

Nice. You made it look easy, it looks like you can do some more.

looks easy yes but it was heavy :v i could have put some weight but i didn't want to **** up the form , 140 was my goal anyway

Not bad at all mate!

When you build up to that for reps You won't have the little rounding of that back... So I wouldn't worry about that right now man, no 1rm lift is gonna be 100% perfect.

Well done :-) i would be happy with that of I was you!

thanks dude , appreciate it

[Ivo130499]

i have been doing this routine for 28 weeks now , think this is enough and want to try something new so i will end it , here are my lifts :

decided to post it on a picture , hope it is understandable
also i have been bulking during that time so for 28 weeks i gained around 15 kg (~33 lbs~) , started 66 kg and now 81 kg
I wanted to start doing one of the next "Fierce 5" routines but as there was no deadlift in any of them , decided to start "Candito Linear Program" but what template should i use in your opinion : Strength/Control , Strength/Power or Strength/Hypertrophy ?
thank you so much everyone for all my question even if they were dumb and pointless LOVE YOU :* THE BEST ROUTINE

[davisj3537]

i have been doing this routine for 28 weeks now , think this is enough and want to try something new so i will end it , here are my lifts :

decided to post it on a picture , hope it is understandable
also i have been bulking during that time so for 28 weeks i gained around 15 kg (~33 lbs~) , started 66 kg and now 81 kg
I wanted to start doing one of the next "Fierce 5" routines but as there was no deadlift in any of them , decided to start "Candito Linear Program" but what template should i use in your opinion : Strength/Control , Strength/Power or Strength/Hypertrophy ?
thank you so much everyone for all my question even if they were dumb and pointless LOVE YOU :* THE BEST ROUTINE

That's awesome man. You had a nice controlled bulk and really ended up with some great lifts. I'm so happy for you. I'm sure one of the other guys whose more familiar with Candito programs can offer advice. They're all good.