unstrong's FIERCEST 5 Log

[unstrong]

unstrong's FIERCEST 5 Log

INTRODUCTION
Hey everyone. For a long time, I was a dedicated distance runner who hit the gym some but never really ate enough calories to gain. I've run marathons and half-marathons, and even a triathlon, but my sights have set on a new long-term goal: becoming the (un)strongest version of myself. I work reasonably long hours at a desk job, so activity and gym time is hard to come by but not impossible. I'm quickly outgrowing the gym that I'm at, and plan to join a gym with more of a powerlifting focus that's a touch farther away in about a month.

I'll be running DavisJ's new Fierce 5 program for the foreseeable future, which I'm switching over to after about 7 weeks on Starting Strength. I'll keep up with regular logs, random musings, athletic undertakings, some food pr0n, and motivation of all kinds. I hope you'll join me on my journey to becoming a better me.

STARTING STATS
Height: 78 inches / 199cm
Weight: 216 lbs. / 98kg
Body Fat: 16%

Squat 5RM: 225 lbs / 102kg
Deadlift 5RM: 275 lbs / 125kg
Bench 5RM: 160 lbs / 73kg
OHP 5RM: 110 lbs / 50kg
Pendlay Row 5RM: 145 lbs / 66kg

(First Week of SS Stats)
Squat: 115 lbs / 52kg
Deadlift: 185 lbs / 93kg
Bench: 115 lbs / 52kg
OHP: 75 lbs / 34kg
Pendlay Row: 95 lbs / 43kg

THE PROGRAM
This is the strength-oriented version of Fierce 5 with a couple of authorized substitutions. I'll list the weights that I'm going to start at in order to get used to the program and work on some form issues that have arisen during Starting Strength. The biggest deload will be on low-bar squats, as my mobility work has exposed my glutes as a definite limiting factor now that I can maintain good form:

WORKOUT A
Low-Bar Squats 3x5 -- 185 lbs
Bench 3x5 -- 140 lbs
Pendlay Rows 3x8 -- 125 lbs
Reverse Flies 3x8 -- 25 lb DBs
Calf Extensions 2x15 -- 135 lbs/Tricep Pressdowns 2x10 -- 40 lbs superset

WORKOUT B
Front Squats 3x5 -- 135 lbs
OHP 3x5 -- 95 lbs
Lat Pulldowns 3x8 -- 170 lbs
RDL 3x8 -- 135 lbs
Decline Situps OR Hanging Leg Raises 2x15 -- BW/EZ-bar Curls 2x10 superset -- 50lb

GOALS
By May 31, 2014: Be able to post video form of any of my major lifts and be told that my form looks good.

By August 31, 2014: Deadlift 4 plates, Squat 3 Plates, and Bench 2 Plates

By December 31, 2014: Be able to say with a straight face that I even lift

First day is tomorrow. Here's the starting motivation:

[davisj3537]

Looking forward to your log man. Good luck. Goals and starting weights look good.

[unstrong]

WEEK 1

WORKOUT A

LOW-BAR SQUATS
45x10
95x5
135x5
WS - 185x5, 5, 5

BENCH PRESS
45x10
95x5
WS - 140x5, 5, 5

PENDLAY ROWS
95x5
WS - 125x8, 8, 8

REVERSE FLIES
20x8, 8, 8

---------------------
CALF EXTENSIONS
135x15, 15

superset

TRICEPS PRESSDOWNS
50 x 10, 10
-----------------------

Notes:

- Nothing was terribly difficult, but that's to be expected after deloading all lifts.
- Loved the pace of the workout. Accessory work seemed to mesh perfectly with the main exercises.
- Back-to-back Bench and Pendlay Rows are gonna suck when weight goes up
- Pendlay Rows with less than a full plate are stupid, so hard to keep form on those bottom couple of inches
- My glutes are killing me from keeping good form on the squats. Never was in danger of not getting all reps up but the DOMS is real
- 25s on the flies was too hard on the rotator cuffs. I guess it's not surprising that my 78" wingspan can't reverse fly a ton of weight. I'll work up to more.

Now time for a burger with veggie fried rice

[davisj3537]

Looks like a good workout. 20s is a lot for reverse flies. I do 12.5lbs. Then again I like to use very strict form. You can put something under the 35lb plates for pendlays if it makes it easier.

I assume you mean pendlays after bench is hard from an energy perspective since they use different primary muscles.

[unstrong]

Looks like a good workout. 20s is a lot for reverse flies. I do 12.5lbs. Then again I like to use very strict form. You can put something under the 35lb plates for pendlays if it makes it easier.

I assume you mean pendlays after bench is hard from an energy perspective since they use different primary muscles.

On the flies, that's good to know. The 20s were manageable although I could probably get a slower rep speed with a bit more contraction at the top with a little less weight. My gym doesn't have 2.5 intervals for dumbbells; I might try 15s though and see if I can get that good contraction.

And on the bench/rows progression, yeah, mostly an energy thing. It might also have been not being used to 8 reps on the rows, as the fatigue only really became apparent at the end.

Overall, very positive workout though.

[davisj3537]

On the flies, that's good to know. The 20s were manageable although I could probably get a slower rep speed with a bit more contraction at the top with a little less weight. My gym doesn't have 2.5 intervals for dumbbells; I might try 15s though and see if I can get that good contraction.

And on the bench/rows progression, yeah, mostly an energy thing. It might also have been not being used to 8 reps on the rows, as the fatigue only really became apparent at the end.

Overall, very positive workout though.

Yeah Pendlays are rough. While the main focus is on the mid/upper back and biceps they also hit the hams, glutes and lower back. They are exhausting.

[unstrong]

REST DAY

Mobility work -- Limber 11, then some static stretching. Was planning on working in some cardio, but we've had a mix of freezing rain and snow all day. Das not it mane

On the bright side, dinner is delicious--strip steak, sauteed spinach, and bacon and cheddar mashed:

[unstrong]

WORKOUT B

FRONT SQUATS

45x10
95x10
WS - 135x5, 5, 5

OHP

45x10
WS - 95x5, 5, 5

LAT PULLDOWNS

170x8, 8 (wide grip overhand)
170x8 (close grip underhand)

RDL

95x10
WS - 135x8, 8, 8 (3 sec hold at bottom)

---------------------------
DECLINE SITUPS

BWx15, 15

superset

STANDING EZ-BAR CURLS

50x10, 10
---------------------------

Notes:

- Again, weights felt manageable for the most part.
- I took very little rest (45s-ish) between OHP sets and the 5th rep on the last set was much harder than expected
- Front squats are my favorite exercise. My posture, balance, and overall mood feels so much better after I finish those sets.
- I don't think I could have gotten 8 reps on the last set if I did another set of wide grip, overhand lat pulldowns. I can usually do 4-5 pullups but this made me question whether my form is as tight as it should be on them. I go very slowly on pulldowns and I think I tend to go too quickly and "bounce" (not really kipping, I don't use momentum) a little at the bottom.
- EDIT FOR EXTRA NOTE FROM LAST TIME: Calf extensions way too easy. Will probably add at least 1 plate next time.
- Dinner pics incoming

[davisj3537]

I like that you mixed up the pulldowns. I used to do 3 sets and do a different grip each time. One wide, one narrow and one narrow underhand. It is all about preference. I assume you cut the rest times short to save time? If that is the case you can skip to only doing one warm up set instead of two. Up to you. Workouts look good man.

[unstrong]

I like that you mixed up the pulldowns. I used to do 3 sets and do a different grip each time. One wide, one narrow and one narrow underhand. It is all about preference. I assume you cut the rest times short to save time? If that is the case you can skip to only doing one warm up set instead of two. Up to you. Workouts look good man.

Lost track of time. I get out of work at 6:30 and the gym closes at 8, so by the time I walk there, change, and warm up, I only have about an hour. I took longer on the front squats than usual and looked up, realized it was already after 7:15, needed to hurry.

I definitely needed the warmup set though--my delts get a little sore and stiff after holding the bar during front squats.

Dinner, as promised:


Poached salmon over penne and broccoli sauteed in garlic and oil

[unstrong]

WORKOUT A

Warmup: Limber 11, static hamstring stretch, lacrosse ball glute bridges

LOW-BAR SQUATS

45x5 (with powerlifting band around knees)
95x5 (with powerlifting band around knees)
135x3 (paused)
WS - 185 x 5, 5, 5

BENCH PRESS

45x5
95x5
140x5, 5, 5 (pause at bottom on last set)

PENDLAY ROWS
95x5
125x5, 5, 5

REVERSE FLIES
10sx 8, 8, 8 (paused at top)

---------------------------
CALF EXTENSIONS
180x 15, 15

superset

TRICEP PRESSDOWNS
50x 10, 10
---------------------------

WEIGHTED PLANKS
BW+25 x 30s, 30s

Notes:
- Slept like crap last night. Went to bed around midnight, woke up around 5, couldn't go back to sleep until about 7 and only got an extra 45 minutes of light sleep.
- Bench felt ridiculously light today. Can't even tell you why. I think I was doing a better job keeping tighter, so I added the pause on the last set for a bit of extra pec work.
- Watched Scooby's video on reverse flies yesterday, and saw that he recommends a pause at the top. I struggled mightily to do that with the 15s, so I dropped to 10s.
- Weighted planks were inspired when I noticed that I have a bit exaggerated APT as a restorative measure.

[davisj3537]

I like it.

[unstrong]

And, as per usual, the post-workout meal:

Bacon, egg and cheese scramble and english muffin with apricot jam

[unstrong]

WORKOUT B

FRONT SQUATS

45x5
95x5
WS - 145x5, 5, 5

OHP

45x10
WS - 100x5, 5, 5

LAT PULLDOWNS

170x10 (wide grip overhand)
170x10 (close grip underhand)
170x8 (close grip overhand)

RDL

95x10
WS - 145x8, 8, 8

---------------------------
HANGING LEG RAISES

BWx15, 15

superset

STANDING EZ-BAR CURLS

50x10, 10
---------------------------

Notes:
- Trained in the morning today so I could watch the alma mater play the NCAA play-in game tonight. Morning training usually sucks for me; I feel much stiffer and weaker. Today was still slightly suboptimal compared to the afternoon/evening sessions, but wasn't too terrible.
- Failed the last 2 reps on the pulldowns, and in general felt like I was feeling it far too much in rear delts and rotator cuff. I didn't feel like I was getting great lat activation although as I'm typing this now an hour and change later my lats are starting to feel the brunt of the fatigue. Even though it was my last set, close grip overhand is definitely the weakest grip for me -- plan is to give it another shot at the same weight Thursday and reverse the pulling order.
- Don't have video but I felt like I had some excessive buttwink on the front squats today even though I was hitting full depth and staying tight.
- I do hanging leg raises with a slight leg bend. I can't do them straight legged, partly because I'm not strong enough yet and partly because my legs hit the ground if I keep them totally straight, so I have to be a flippin gymnast and straighten them halfway through the movement, which is really hard to balance properly without swinging significantly.
- No PWO meal pics today. Was starving and scarfed it down on the way to work.

[davisj3537]

All looks good man. For me in order of difficulty it is wide overhand, narrow overhand, narrow underhand. I always feel strongest with underhand so I normally finish with it. It can be quite individualistic and it all depends on what you've been doing. If you've been doing a ton of lat pulldowns then it will probably be stronger.

[unstrong]

WORKOUT A

Warmup: Limber 11
Weigh-In: 218.5 (up 2.2 pounds in 2 weeks)


LOW-BAR SQUATS

45x5
95x5
135x3 (paused)
WS - 195 x 5, 5, 5

BENCH PRESS

45x5
95x5
145x5, 5, 5

PENDLAY ROWS
115x3
130x8, 8, 8

REVERSE FLIES
10sx 8, 8, 8 (paused at top)

---------------------------
CALF EXTENSIONS
270x 15, 15

superset

TRICEP PRESSDOWNS
50x 10, 10
---------------------------

POWER CLEANS
95x3 for fun

Notes:
- It was hot as hell in my gym today. Dunno what was going on with the thermostat, but it felt about 15-20 degrees warmer than usual.
- Today was one of the first times that I really saw form make a huge difference in ability. First two low-bar squat sets were a struggle-- on the second set I almost failed the 5th rep 30 something pounds below my 5RM. Figured out I was mirin myself in the mirror on the way down, and started looking slightly upward and focusing on tightness for the third set. The bar just shot out of the hole for 5 lightning quick reps.
- Bench feeling really good.
- Definitely need to keep on top of mobility work and be more proactive about not sitting for more than 15-20 minutes at a time at work. It's been really hard for me to keep a straight back on pendlays. Part of it might be standing a little too close to the bar. I don't think the 2 inch deficit of the 45s vs. 35s is the difference maker.
- Didn't see someone loaded 2 plates on the back of the leg press today when I did extensions. Lol. It was still pretty easy and I'll probably keep adding a plate per workout until it gets slightly challenging to make reps.
- Power cleans were for fun with a light weight.

EDIT: Food -- Pork ragout and a Yuengling

[davisj3537]

Looks good man. Props on squat form. I feel the tighter I keep my core the easier it gets. There is a good video on pendlays in the F5 thread in the FAQ.

[unstrong]

Ah, yeah, I've watched that Glenn Pendlay video about a million times trying to see if I'm missing something technique-wise. I think really the biggest problem is struggling to even get set in the starting position, and mobility is gonna be the key there. I end up with too much knee bend with the bar too close to me due to poor hamstring mobility, and it forces me to pull too high into my chest to not hit my knees and my back rounds to accommodate.

[davisj3537]

Ah, yeah, I've watched that Glenn Pendlay video about a million times trying to see if I'm missing something technique-wise. I think really the biggest problem is struggling to even get set in the starting position, and mobility is gonna be the key there. I end up with too much knee bend with the bar too close to me due to poor hamstring mobility, and it forces me to pull too high into my chest to not hit my knees and my back rounds to accommodate.

It is pretty rough on my hamstrings and lower back as well. Kind of the added benefits of the lift. Due you do any stretching before lifting? I know you are short on time, but it may help with mobility. I actually prefer to row high on my chest since it forces your elbows to flare more. I'm not sure Glenn would agree with me on that though.

[unstrong]

Yeah, I do Limber 11 now that I can do it in about 10-15 minutes instead of 30. I also stretch hams mid-workout before the Pendlays. The one thing I'm not satisfied with on Limber 11 is that it basically completely leaves out the hams. Rollover to V-sit hits it a little, sort of.

I'm gonna keep going for another couple weeks with consistent mobility training to see if I can get the form better. I might try to take a video of my 95 pound warmups as well to see if it looks better. If it does, I'll probably deload. If it doesn't, I'm not sure what I'm gonna do lol. It just really tests my flexibility and balance considering how tall I am because it's not an inherently balanced lift like the other big movements.

[davisj3537]

Interesting. Have you thought about raising the bar off the floor. 6'6 is pretty tall. It wouldn't hurt to raise it up 5-6 inches off the floor. Get creative on the method of raising it.

[unstrong]

Yeah--I'm actually gonna try using some of those step class boards to see if they will work on Tuesday. Will report back.

In other news, today's workout:

WORKOUT B

FRONT SQUATS
45x5
95x5
WS - 145x5, 5, 5

OHP
45x5
WS - 100x5, 5, 5

LAT PULLDOWNS

160x8 (close grip overhand)
160x8 (wide grip overhand)
160x8 (close grip underhand)

RDL
95x5
WS - 145x8, 8, 8 (paused)

---------------------------
DECLINE SITUPS

BW+5 x 15, 15

superset

STANDING EZ-BAR CURLS

50 x 10, 10
---------------------------

Notes:
- Am fighting a bit of a stomach bug, so today was a struggle endurance-wise. Adjusted rest times to be a bit longer than normal to compensate somewhat. Was not well fed before the workout and was quite dehydrated (I weighed myself post-workout and was about 3 pounds lighter than Thursday). All the reps went up though, so I'm feeling okay about it.
- That feel when you rip your underwear at the bottom of a squat.
- There was a young kid in the gym today that did 3x10 of every single type of bicep curl I've ever seen in my life, then did 1 set of triceps pressdowns and left. Preacher curls, concentration curls, hammer curls, cable curls, Arnold curls, supine curls, you name it. And this kid was tiny. Was almost enough to make me break my "don't give unsolicited advice in the gym" mantra.

Notes were short today, here's some entertainment:

[unstrong]

WORKOUT B

LOW-BAR SQUATS
45x5
135x3 (paused)
185x1
WS - 205 x 5, 5, 3.5

BENCH PRESS
45x5
135x3
WS - 150x5, 5, 5

PENDLAY ROWS
115x3
WS - 135x8, 8, 8

REVERSE FLIES
10sx 8, 8, 8 (paused at top)

---------------------------
CALF EXTENSIONS
315x15, 15

superset

TRICEP PRESSDOWNS
50x12, 12
---------------------------

Notes:
- Still fighting this mean GI bug, but trying to fight to keep going. Twas another rough day in the gym. The weight (mostly) went up, though. I'll explain the squats in the next note, but I'm down 4 pounds from my weigh-in on Thursday, which is probably due to significant dehydration and my body not digesting food particularly well.
- The squats were somewhat difficult, but my legs did not fail me on the last set. I really need to not squat in boxers. On my 4th rep on the last set, I got a wedgie followed by my boxers completely ripping in half (the entire seam back ripped from the elastic to the crotch, lol) throwing me first backward off balance and then forcing me to compensate by falling forward a bit. I tried to save the rep, but I was basically doing a compromised good morning so I racked the weight on the lowest squat rack rung and saved my back. Since this was more or less an unforced error and I didn't have time to wait another few minutes to attempt a 4th set, I'm gonna maintain the weight and if I pass Saturday, I'll keep going as normal. I also got a wicked cramp in the right rotator cuff/rear delt area during my second squat set, which may be either the dehydration or not setting up the bar properly on the lat.
- Everything else went fairly smoothly. Bar speed slowed on the bench a bit at the end of the third set, but my endurance in general feels like crap right now so I'm not that surprised. I used one of those aerobic steps without the inserts, and the 2.5 inches plus using the 135s made a fair bit of difference form-wise.
- Calf extensions are getting close to challenging weight for 15. I'll go to 360 next time and then probably slow down.

[ajsat23]

WORKOUT B

- The squats were somewhat difficult, but my legs did not fail me on the last set. I really need to not squat in boxers. On my 4th rep on the last set, I got a wedgie followed by my boxers completely ripping in half (the entire seam back ripped from the elastic to the crotch, lol) throwing me first backward off balance and then forcing me to compensate by falling forward a bit. I tried to save the rep, but I was basically doing a compromised good morning so I racked the weight on the lowest squat rack rung and saved my back. Since this was more or less an unforced error and I didn't have time to wait another few minutes to attempt a 4th set, I'm gonna maintain the weight and if I pass Saturday, I'll keep going as normal. I also got a wicked cramp in the right rotator cuff/rear delt area during my second squat set, which may be either the dehydration or not setting up the bar properly on the lat.

Lol on the boxers. Had that happen to me too but was able to finish the set. Freaked me out for about half a second thinking that I ripped something important like a muscle or tendon or something, thankfully it was just my boxers (never again). Good luck and keep up the good work.

[unstrong]

WORKOUT B

FRONT SQUATS
45x5
95x5
135x2
WS - 155x 5, 5, 5 PR

OHP
45x5
95x1
WS - 105x5, 5, 5

LAT PULLDOWNS

160x10 (wide grip overhand)
160x10 (close grip overhand)
160x10 (close grip underhand)

RDL
95x5
WS - 155x8, 8, 8

---------------------------
HANGING LEG RAISES

BWx15, 15

superset

STANDING EZ-BAR CURLS

55x10, 10
---------------------------

Notes:
- Mostly recovered from stomach bug. Energy levels were much improved; rest times were able to be shorter as a result. I'm back to only .5 lbs down from where I was a week ago, which seems about right. Strength felt close to normal again as well.
- Considering failing myself on the front squats. Got an absurd amount of buttwink going on during the third set because my abs couldn't handle the weight. I'll move to 165 next time and do some more isometric ab work in the meantime--I'm considering axing all ab work that requires hip flexion for a bit, as my hip flexors are feeling sore and overactive. At work, I brought in a pillow and am kneeling on that instead of sitting on a chair. Hopefully it helps somewhat.
- I think 160x3x10 is actually harder than 170x3x8 on pulldowns. I struggled to pass this (and I passed the 170x3x8 with ease 2 weeks ago). I'll go back to 170, and from now on go to 9 reps/set instead of 10 to add.
- I've been doing DOH for RDL. Not sure how much longer my grip can handle the time under tension with the pauses and the 8 slow reps.

[Joellifts01]

I love the food pictures. Keep on goin!

[unstrong]

Lol on the boxers. Had that happen to me too but was able to finish the set. Freaked me out for about half a second thinking that I ripped something important like a muscle or tendon or something, thankfully it was just my boxers (never again). Good luck and keep up the good work.

Haha, it's happening to me more and more. Bought a couple of packs of briefs to wear on low-bar squat days. Thanks for the well wishes.

I love the food pictures. Keep on goin!

Thanks bro! There haven't been food pictures the past few days because I've been working absurd hours. I've been going back to work after leaving the gym at 8.

[davisj3537]

Looking really good man. I wouldn't worry about failing any sets while you are sick. If your workouts suffer for a whole week then consider using the same weight again the next week. It is really a judgement call though. You'll be fine either way, but I certainly wouldn't drop weight cuz you failed a set or two while being dehydrated and overall crappy.

I've torn several sets of shorts at the gym. Forget to bring gym shorts and wear cargo shorts instead. They give a slight pop out of the hole, but tear pretty much every time you hit depth. lol. Embarrassingly walking out of the gym with your ass hanging out is not cool.

Nice Front squat PR. Your front squats are burly man. I'm not sure if I have a quad weakness or you have burly quads. I'm thinking you have burly quads.

Edit: Of course you legs are quad heavy. You've been running SS. lol. It will even out soon

[unstrong]

No update today, unfortunately. Stuck at work all day and my gym closes early on Saturdays.

Might check out a powerlifting gym that's a little farther away tomorrow; otherwise I'll just bring extra intensity on Tuesday.

[davisj3537]

No update today, unfortunately. Stuck at work all day and my gym closes early on Saturdays.

Might check out a powerlifting gym that's a little farther away tomorrow; otherwise I'll just bring extra intensity on Tuesday.

If you do it might be hard to go back to a normal gym. Those places are just flat out cool.