"Fierce 5" Novice Routine

[RebornGC45]

I have a tough time progressing on OHP but not on my other lifts..how do can I improve?

[MyEgoProblem]

I have a tough time progressing on OHP but not on my other lifts..how do can I improve?

Squeeze your ass, quads and abs.. Stay super tight. Helps you make the most stable Base and not over arch your back and loose Power.

Breath at the top of the rep, not the bottom.

Use the 'bounce'/stretch reflex at the bottom, unless your doing paused reps.

Try a false grip, just outside the smooth of the bar . Helps me get more triceps in.

Could try adding a few reps to the last set when you next reset on the lift untill you naturally fall back to 5 reps, or add a couple of reps of push press with your Leg drive after your set.

[adale]

Hey you guys mind chiming in on my journal - http ://forum.bodybuilding.com/showthread.php?t=165623201&pagenumber= (there's a space between the "http" and the rest of the link)

[davisj3537]

I have a tough time progressing on OHP but not on my other lifts..how do can I improve?

It's always going to be the first compound to stall. It's just a tough lift man. Keep eating and working at it. For the few people that accomplish it, it takes years to be able press their own bodyweight.




jodia, your RDL looks solid man. The only thing I'd advise is not looking up (I have the same problem.) Try and keep a neutral head.

[jodia037]

jodia, your RDL looks solid man. The only thing I'd advise is not looking up (I have the same problem.) Try and keep a neutral head.[/QUOTE]

Thanks. I'll work on keeping my head neutral.

[JBloom0]

second session yesterday on workout B, would love if anyone can give some feedback on my initial thoughts in my log?
forum.bodybuilding.com/showthread.php?t=166180301&p=1335730041&viewfull=1 #post1335730041

[UnknownPreacher]

Been thinking about deadlifts lately. Is 3x5 heavy weight really ok? It burns me out really, really much. I was thinking of ramping it up and finishing with 5 reps of my working weight. Doing my working weight 3x5 feels really ****ing hard. Or am i missing something?

[Wicked12]

Been thinking about deadlifts lately. Is 3x5 heavy weight really ok? It burns me out really, really much. I was thinking of ramping it up and finishing with 5 reps of my working weight. Doing my working weight 3x5 feels really ****ing hard. Or am i missing something?

I've been able to progress just fine with 3x5. I'm worked my way up to 3-plate DLs, where I failed with 1x5 2x3 reps a couple weeks ago, before that I've always been able to progress after working my weight back up after a reset.

Do you have a plateau you can't pass or what makes you think? You can always switch DLs and leg curls for RDL and FS if you want.

[UnknownPreacher]

I've been able to progress just fine with 3x5. I'm worked my way up to 3-plate DLs, where I failed with 1x5 2x3 reps a couple weeks ago, before that I've always been able to progress after working my weight back up after a reset.

Do you have a plateau you can't pass or what makes you think? You can always switch DLs and leg curls for RDL and FS if you want.

No plateau currently, it just feels weird. I'm still new to deadlifts (fifth week now - switched front squat and RDL for deadlift and glute ham raises) and i'm a firm believer that compounds like squats and deadlifts take a couple of months to get into, not a couple of days. I think my form starts to break in the second or maybe third set after the 2-3 rep. Maybe i already started to heavy and this is the reason this is happening. But that's because i started working out with an old school lifter who's really cool and know's his stuff but he always wants me to go heavy even when i'm learning my form. (It needs to be hard else you won't learn the form!! is what he says - i don't believe in this but peer pressure kicks in and i add another 10lbs...)

[davisj3537]

Been thinking about deadlifts lately. Is 3x5 heavy weight really ok? It burns me out really, really much. I was thinking of ramping it up and finishing with 5 reps of my working weight. Doing my working weight 3x5 feels really ****ing hard. Or am i missing something?

You can certainly ramp up if you like. There is nothing wrong with that. As you progress as a lifter you should be able to handle these loads, BUT everyone is different. You may find you like ramped sets more and it be better for you overall. Try and see what you think.

[davisj3537]

second session yesterday on workout B, would love if anyone can give some feedback on my initial thoughts in my log?
forum.bodybuilding.com/showthread.php?t=166180301&p=1335730041&viewfull=1 #post1335730041

Lot of questions there.

Loop up Kelly Starrett for stretching routines. He's got quite a few really good ones.

Don't lean back much on lat pulldowns.

Be sure to go light considering your history of back injuries.

Swim as much as you like. It's a fantastic exercise.

I wouldn't do ANY exercise that elicits pain and I wouldn't add in any lower back stuff. The RDL and pendlays should do that for you. I hate to add in more lower back stuff considering your history. Take it slow and see what happens. It is something that might be added later for you.

Hey you guys mind chiming in on my journal - http ://forum.bodybuilding.com/showthread.php?t=165623201&pagenumber= (there's a space between the "http" and the rest of the link)

Looks like you started off pretty well. You made some good choices and there is nothing I see out of line. Orange triad is a good idea as well as looking into fish oil. It's the "go to" joint supplement. I use the NOW fish oil and it's relatively cheap.

Good luck man.

[JBloom0]

Lot of questions there.

Loop up Kelly Starrett for stretching routines. He's got quite a few really good ones.

Don't lean back much on lat pulldowns.

Be sure to go light considering your history of back injuries.

Swim as much as you like. It's a fantastic exercise.

I wouldn't do ANY exercise that elicits pain and I wouldn't add in any lower back stuff. The RDL and pendlays should do that for you. I hate to add in more lower back stuff considering your history. Take it slow and see what happens. It is something that might be added later for you.

Thanks a lot davis. Yeah sorry but appreciate you taking the time to input.
I'm going very light, just bar with the squats, I find them a real aggravator on the heavy weights so going to nail down form as best as possible and keep limber as possible.

That's an interesting take on it, for some reason I had it in my head that I needed to do more lower back workouts to increase the strength, but I suppose being too direct/isolation could be an issue.

Will make form my main aim early on, might not go with the same rate of progression on F5 just until I feel like I've got the right balance of strength&form.

cheeers!

[jamshid201]

Hi Davis, could u please help me out,
last year i was doing icf 5x5,i been gaining size and strength but suddenly i injured my shoulder, don't exactly know that bench press did it or barbell row.
at first it was on my traps, i did not stop training it gotten worse then it started giving me neck pain and shoulder pain, sometimes my right arm felt too heavy.
so after 6 months of break i was fine and i thought it is time to get back to gym.
I started with ur Routine and I love it and i want to keep doing this routine but my problem is that my right trap is giving me pain again, yesterday i benched heavy and now im getting that trap and neck pain again,

What exercises can i substitute the bench press, pendlay row with?
or any other exercises that dont hit trapz.
Thank you! and sorry for the english.

[RebornGC45]

So for my ohp, should I just add more reps rather than weight?

[connorpat1995]

So for my ohp, should I just add more reps rather than weight?

add weight

[Camdenn]

Solid program that mixes it up, the YouTube video helped me a lot as well, never knew proper form for the Pendlay row

[davisj3537]

Hi Davis, could u please help me out,
last year i was doing icf 5x5,i been gaining size and strength but suddenly i injured my shoulder, don't exactly know that bench press did it or barbell row.
at first it was on my traps, i did not stop training it gotten worse then it started giving me neck pain and shoulder pain, sometimes my right arm felt too heavy.
so after 6 months of break i was fine and i thought it is time to get back to gym.
I started with ur Routine and I love it and i want to keep doing this routine but my problem is that my right trap is giving me pain again, yesterday i benched heavy and now im getting that trap and neck pain again,

What exercises can i substitute the bench press, pendlay row with?
or any other exercises that dont hit trapz.
Thank you! and sorry for the english.

Having experienced very similar pain myself and eventually having surgery with a year long recovery (that wasn't very successful) the only thing I can tell you is to stop lifting until you see an orthopedist and get an arthrogram. If I had stopped lifting when I had pain I could have avoided all of this mess. If you keep lifting, you're asking for a mess of trouble man.

So for my ohp, should I just add more reps rather than weight?

Follow the FAQs. Add weight and when you fail drop 15% and work back up. If you add 40-50lbs to your OHP in 6 months you did REALLY well. Just giving you an idea of what to expect.

[GF23]

I haven't trained since last Sunday due to an overdue deloading and lower back pain, probably caused by tight hamstrings. Should I continue at the weight I was lifting last week, increase as expected or decrease to the previous weight?

[WrathfulOne]

Hey bros, I finally made a Fierce 5 log: http://forum.bodybuilding.com/showth...hp?t=166220761

Come and witness the journey to greatness

[davisj3537]

I haven't trained since last Sunday due to an overdue deloading and lower back pain, probably caused by tight hamstrings. Should I continue at the weight I was lifting last week, increase as expected or decrease to the previous weight?

Well given you have back pain I'd be careful doing anything. If it still hurts I'd absolutely go to the doctor and not train at all. If it doesn't hurt I'd go in and do a workout at 50% and see how it goes. You can't be too careful with your back man.

Hey bros, I finally made a Fierce 5 log: http://forum.bodybuilding.com/showth...hp?t=166220761

Come and witness the journey to greatness

Good luck man. Go get some gains.

[floridagirl7]

I did a search here and couldn't find any answers.
Im a bit confused on the rep progression from week to week.

I started Wednesday so I did
Wed- Workout A
Fri- Workout B
Sun-Workout A

so I did workout A twice in this week, but rather than adding weight I increased reps as instructed in the FAQ.

But for next week when I start with workout B, would I up the weights, or just add reps? Since its the next week, but Ive only done workout B once.

[Wicked12]

I did a search here and couldn't find any answers.
Im a bit confused on the rep progression from week to week.

I started Wednesday so I did
Wed- Workout A
Fri- Workout B
Sun-Workout A

so I did workout A twice in this week, but rather than adding weight I increased reps as instructed in the FAQ.

But for next week when I start with workout B, would I up the weights, or just add reps? Since its the next week, but Ive only done workout B once.

It's really not that hard and this has been answered many many times...

You do not add reps, ever. Unless equipment limitation won't let you increase the weights as suggested. Only in that case you may increase reps for that week only. After that week you'd up the weights and go back to normal reps.

You do not ever increase mid-week. You always increase at the end of a week.

Resetting weight is a different story, you always reset after failing a weight twice, no matter where you are in the week. Even in that case, you'd still increase the weight at the end of the week regardless of only having it done once.

[davisj3537]

I reworded the progression several times to help make it more clear, but I don't know how to further clarify it. I mean there is a progression example in the first post. Any suggestions on how to concisely clarify this?

Not trying to hate on ya florida, just trying to reword things so this question stops being asked. It isn't only you.

[floridagirl7]

It's really not that hard and this has been answered many many times...

You do not add reps, ever. Unless equipment limitation won't let you increase the weights as suggested. Only in that case you may increase reps for that week only. After that week you'd up the weights and go back to normal reps.

You do not ever increase mid-week. You always increase at the end of a week.

Resetting weight is a different story, you always reset after failing a weight twice, no matter where you are in the week. Even in that case, you'd still increase the weight at the end of the week regardless of only having it done once.

so basically this next week, when I do workout B i'll keep the weight the same as last week, but then increae it on the second B of the week?
And whould I increase A since its not the end of the week?

[Wicked12]

so basically this next week, when I do workout B i'll keep the weight the same as last week, but then increae it on the second B of the week?
And whould I increase A since its not the end of the week?

No. You increase weights after a week. How many times you've done work out A or B does not matter in this regard.

[floridagirl7]

No. You increase weights after a week. How many times you've done work out A or B does not matter in this regard.

im still confused, sorry.
So this next week, I will increase all the weights for both workouts A & B?

[floridagirl7]

I reworded the progression several times to help make it more clear, but I don't know how to further clarify it. I mean there is a progression example in the first post. Any suggestions on how to concisely clarify this?

Not trying to hate on ya florida, just trying to reword things so this question stops being asked. It isn't only you.

thanks. I apologize for asking a question that is probably pretty annoying to hear over and over, I tried searching the forum but couldnt find the answer.
I appreciate you guys responding even though its annoying, but once I get it right I promise I'll leave ya alone lol.

[Wicked12]

im still confused, sorry.
So this next week, I will increase all the weights for both workouts A & B?

Yes! You always do that at the beginning of every week.

[floridagirl7]

Yes! You always do that at the beginning of every week.

Got it! So basically each first workout of the week you up al the weights, stick with it the whole week, then up them again the following week.
and the only time you would add reps is if you couldnt find a small enough weight increment to up the weight?

I was under the impression that the workout you do twice in one week, on monday and friday, for friday you would keep the same weight but add a rep. But thats wrong, if im understanding correctly.

[Wicked12]

Got it! So basically each first workout of the week you up al the weights, stick with it the whole week, then up them again the following week.
and the only time you would add reps is if you couldnt find a small enough weight increment to up the weight?

I was under the impression that the workout you do twice in one week, on monday and friday, for friday you would keep the same weight but add a rep. But thats wrong, if im understanding correctly.

Yep, you got it.

Obviously if you failed a lift on Monday and Friday, you don't increase it the next week, but instead reset it to 85% of what you failed.

And the last thing that could be confusing: say you fail a lift for the first time on Wednesday, on the next day (monday) you will try the same weight again because increasing it obviously doesn't make sense. Say you fail again on Monday, you then failed it twice and immediately reset it the next time, no matter where you are in the week. In this case you'd reset on Friday, but the following week you still increase it, eventhough you've only done that weight once!

I hope that helps.