Yep. That is the plan. Start at 50% of the weight I was doing before, and go up from there, and make sure form is perfect on everything. Been doing that for the last 2 weeks as instructed my the physio to see how it feels during pressing and chins.
This is why I decided to basically just start over with a novice program with all the new knowledge I have acquired from these forums and a few books in the last 6 months.
Been putting a lot of weight back on the scale too. And my surplus is pretty small or not at all. Trying to figure out my TDEE, and using a calculator as a ballpark figure for the last 2 weeks. But then I just end up eating way above that, so trying to figure out my TDEE isnt going too well haha.
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Closed Thread
Results 9,421 to 9,450 of 10928
Thread: "Fierce 5" Novice Routine
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02-01-2016, 05:27 PM #9421
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6257
Last edited by dgoyena216; 02-01-2016 at 05:38 PM.
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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02-01-2016, 05:37 PM #9422
So, how should I handle a reset on an isolation? I didn't fail curls at 70, but I'm guessing next weeks 75 will not go well. Should I just keep doing 70, reset the 15% like it was a compound lift, or switch to a different bicep iso?
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02-01-2016, 05:44 PM #9423
- Join Date: Nov 2010
- Location: Virginia, United States
- Posts: 3,008
- Rep Power: 3120
It's tough to add weight to the isolation movements consistently. You could try adding reps for a few weeks and then bumping the weight up. For example. 70x10, 70x11, 70x12, 75x10, 75x11, etc.
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02-01-2016, 05:50 PM #9424
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6257
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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02-01-2016, 06:10 PM #9425
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
When i fail /stall an iso..
I change reps and weight, maybe 5s, 20s, 15s, 8s..
or more likely.. Ill just swap it out to a different version.
Bb Curl > ez curl, db curl, rope curl, ect
Skullcrusher > rope pushdown, French press, ect
And so on. But very rarely would i reset and rebuild like i do for a compound.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-01-2016, 07:33 PM #9426
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575132
While I only discussed one version of a deload in the FAQ, all of the ones discussed on the last page are good. I simply ran out of characters to fit in the FAQ post. lol
It'stime, nice job bud. It will keep climbing and before you know it you'll be s/b/d 150kg/100kg/180kg.Experience, not just theory
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02-02-2016, 01:17 AM #9427
How do you make your wrist more flexible for the front squats? everytime I do it it seems to hurt,
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02-02-2016, 02:33 AM #9428
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02-02-2016, 02:44 AM #9429
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02-02-2016, 04:37 AM #9430Beard
Fierce 5 Novice Program
Workout Journal (paused):
http://forum.bodybuilding.com/showthread.php?t=169833523
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02-02-2016, 05:09 AM #9431
Believe IM going to take a deload either starting tomorrow, Or next week..
Cutting weight 50% and so forth.
Workout last night was absolutely terrible, Though it was more mental and personal issues that couldnt keep me focused.
Example: Did 375LB DL last night, Was only able to get out 1 set of 5 and 1 set of 4. Im sure i could of done more, But i felt like my form was possible crumbling, Lack of energy and my body was tired already to begin with. So dropped ot 315LB and did 3x5 of that and than 15 reps of 225.
Only did two more other lifts and just left the gym.
If my body continues to feel like **** (Joints, tired etc) than I'll prob only do light work the rest of the week and plenty of rest. I need to reevaluate my diet as well.
I've been getting some knee pain in my left knee as well (Possible due to the fact that my left leg is shorter than my right therefore sometimes requires more effort). Still feel like **** to so probably going to deload this week. Still mite attempt heavy squats tomorrow thoUSN Vet, Student, Loser.
Goals
12-15% BF -Goal met 5/26/2017 at around 10-13%
1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
Look like I lift.
Me logging my pathetic lifts. - https://forum.bodybuilding.com/showthread.php?t=174152951&p=1506677001#post1506677001
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02-02-2016, 05:33 AM #9432
I am thinking of switching up the the volume to 5 sets of 3 reps, instead of 3 sets of 5 for my powerlifting goals.
Any thoughts?dy/dx (Weight Loss) = Calories
Goals:
Squats: 275 5x5
Bench: 225 4x6
Pendlay: 205 4x6 (Achieved)
Deadlift: 315 5x5 (Achieved
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02-02-2016, 06:15 AM #9433
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
I understand Powerlifting is different, but when you look at the time wasted on resting...(in my eyes), you are adding 7 more min(if it's 3min between sets) to just your rest time for that 1 exercise. Times that by the other exercises and that is how long you are sitting on the bench..per say....lol
Me, I don't have the time to waste, I like to be in and done. Also, most ppl complain already on how long the workouts take....My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-02-2016, 06:24 AM #9434
That's a good point. I might incorporate the change once every few weeks or when I have the time to spare and see how the progress goes. I think lifting heavier for 3 reps would then make the 5 reps seem a bit easier.
I don't think the workouts take long at all. I'm always done in about an hour, sometimes less if I skip the biceps/triceps which i sometimes do.dy/dx (Weight Loss) = Calories
Goals:
Squats: 275 5x5
Bench: 225 4x6
Pendlay: 205 4x6 (Achieved)
Deadlift: 315 5x5 (Achieved
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02-02-2016, 09:40 AM #9435
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
Be mindful that most power lifters spend a lot of their time training in higher reps than tripples..
Last edited by MyEgoProblem; 02-02-2016 at 12:45 PM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-02-2016, 10:03 AM #9436
- Join Date: Jun 2014
- Location: Greater London, United Kingdom (Great Britain)
- Posts: 490
- Rep Power: 2408
I do this since it's used in GSLP and I don't see what harm it can do. I just do the last set for AMRAP. Just recently I had to reset squats from 95kg, and when I squatted 85kg I was able to do 5,5,8 whereas on the first run through I could barely manage 5,5,5 on 85kg.
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02-02-2016, 10:15 AM #9437
- Join Date: Nov 2010
- Location: Virginia, United States
- Posts: 3,008
- Rep Power: 3120
I'm not convinced that is the best way to reset. A reset is effectively a way to deload on the specific exercise you're failing. If you drop the weight down by 15%, but then increase your reps, your keeping the volume close to constant and not really giving yourself much rest.
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02-02-2016, 10:20 AM #9438
- Join Date: Jun 2014
- Location: Greater London, United Kingdom (Great Britain)
- Posts: 490
- Rep Power: 2408
If you are deloading 15% you have like 3 or 4 weeks until you attempt the failed weight again. And it's not like you will suddenly be pumping out double the reps on your last set. Don't see why you can't just do more if you feel you have gas left in the tank. I'm no expert, but like I said, it's used on GSLP and the progression on that is faster than Fierce 5.
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02-02-2016, 10:33 AM #9439
- Join Date: Nov 2010
- Location: Virginia, United States
- Posts: 3,008
- Rep Power: 3120
I'm no expert either, so maybe somebody can come in here and set us straight
But, I thought the whole point of the reset is to give you some(well needed) rest from an exercise that you're failing. The situation you described above was 95kg x 15 reps = 1425kg total volume. When you reset down to 85kg, you went up to 18 reps for total volume of 1530kg. I could be off base here, but that sounds like the exact opposite of how a reset should be. You increased your volume on that lift by 105kg. Definitely not giving your body the rest it probably needs.
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02-02-2016, 10:45 AM #9440
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02-02-2016, 10:51 AM #9441
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6257
What are some people doing for ab work? I am planning to throw in a cardio(my endurance in mountain biking is suffering)-stretching-ab and some shoulder rehab work day(mostly just internal and external rotations and scapular retractions) on Saturdays. During the week I do ab wheel 3x15. But would like to do something different on Saturdays like planks and leg lifts.
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
-
02-02-2016, 10:58 AM #9442
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
A deload is to give you a well needed rest, not because of a fail.
If you fail on your second encounter an exercise of that workout, then you reset 15%. It's like starting over, but heavier, more or less in simpler terms. Some ppl will add reps to help get used to the weight before the jump up and then bring it back down to 5 or said reps.
You are correct about a deload and only dropping it 15% and adding reps...that is not to smart, cause then you are NOT doing a proper deload.
See the difference?
edit: I am not a expert, nor do I play one on the TV, or INTERNETMy Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-02-2016, 11:01 AM #9443
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-02-2016, 11:06 AM #9444
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02-02-2016, 11:19 AM #9445
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-02-2016, 11:19 AM #9446
- Join Date: Nov 2010
- Location: Virginia, United States
- Posts: 3,008
- Rep Power: 3120
Yeah, I see the difference. I'm generally a conservative person, so maybe that's why this is hard for me to imagine. I can't see how dropping 15% in weight, but increasing volume or keeping it the same will give you enough rest before you need to tackle the failure point again. Sounds like something I might try both ways when I get to that point...
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02-02-2016, 11:21 AM #9447
- Join Date: Jun 2014
- Location: Greater London, United Kingdom (Great Britain)
- Posts: 490
- Rep Power: 2408
According to Rippetoe (and I think the legend Alan Thrall) if you are a novice and you fail a lift on a novice program, it's either because you didn't eat enough or you didn't sleep enough. I'm trying to follow that philosophy rather than overthink it, so I believe in my case I just need to eat more.
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02-02-2016, 11:24 AM #9448
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
For me, when I am getting closer to my failed weight, I start adding reps in, cause you want your body to be ready for the jump. If you are benching 180 and you keep failing at 185, add reps before the jump. If you can bench 180 for 6-8 reps, then you should be able to get 5 reps at 185. If that helps make any sense......
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-02-2016, 11:27 AM #9449
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02-02-2016, 11:28 AM #9450
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