Pyro's Fierce 5 Log

[Pyro05]

Workout B - 27th August

Deadlift 3x5 - 35kg
Incline Press 3x5 - 30kg

Lat Pulldowns 3x8 - 30kg
Leg Curls 3x8 - 25kg

Knee Raises 2x15 - Bodyweight
Preacher bar curls 2x10 - Bar + 5kg

Comments

Really enjoying the workouts even though the weights are light.

Deadlift Vid:



Cheers for the vid hunter - I think it's a combination of bad mobility from the whole chain

Spent 10mins foam rolling each calf and each ITB, I think I looked like I was in agony cos people started looking over lol.

Such pain from a mere cylindrical piece of foam!

[connorpat1995]

He's aliiiive!

[Pyro05]

He's aliiiive!

Haha! Now playing catch up!

Come at me 1-plate Squat/Bench/Deadlift/Row

[Pyro05]

Workout A - 29th August 2014

Squat 3x5 - 40kg
Bench 3x5 - 40kg
Rows 3x5 - 30kg

Reverse Flyes 3x8 - 4kg DBs

Calf Raises 2x15 - Bodyweight
Tricep Pushdown 2x10 - 15kg

Comments

Tried to take videos but had problems with camera - Apparently getting a notification while recording ends the recording - stupid design flaw!!

Squats felt good, even though I know that my mobility is not where it should be.

Pendlays - very bent knees, straight back, kinda feels compact, like I'm as close to the ground as possible - feels weird, hopefully vids will work on Wednesday.

Bring on week 2 mk II

[HunterMC6]

Nice work man! Glad to hear you're putting in work on that foam roller hope it helps you out. Don't forget to throw in some mobility exercises as well. All kinds of good stuff to think about but it helps a lot trust me!

[davisj3537]

Spent 10mins foam rolling each calf and each ITB, I think I looked like I was in agony cos people started looking over lol.

I take a lacrosse ball with me in my bag and roll around on it between sets of hip thrusts. Doing it in the warmup area is one thing, but the middle of the gym gets some looks. lol. The more it looks like you lift the more things you can get away with I guess. I'm sure if I didn't have 500+ on the bar for hip thrusts I'd have people bothering me about the lax ball. Phuck em! Do what you gotta do.

[Pyro05]

Workout B - 1st September

Deadlift 3x5 - 40kg
Incline Press 3x5 - 32.5kg

Lat Pulldowns 3x10 - 30kg
Leg Curls 3x10 - 22.5kg

Cable Crunches 2x15 - 30kg
EZ bar curls 2x10 - Bar + 5kg

Comments

I've started training at lunchtimes at work.

This programme is great cos it doesn't actually take that long to get though yet still feels effective, even at the light weights

[Pyro05]

Workout A - 4th September 2014

Squat 3x5 - 45kg
Bench 3x5 - 42.5kg
Rows 3x5 - 32.5kg

Reverse Flyes 3x8 - 4kg DBs

Calf Raises 2x15 - 40kg
Tricep Press 2x10 - 10kg

Comments

Apparently "Excuse me, can you film my squat?" is code for "Excuse me, can you critique my squat but definitely not film it!"

Happened with two different people and got some good advice but unfortunately no squat vids

Still trying to work out the problem with my phone camera - won't record if I balance the phone against something for some reason...

Still working on the Pendlays - think they're better but still feel quite weird! Will try for vids again next session.

[Pyro05]

Workout B - 5th September

Deadlift 3x5 - 40kg
Incline Press 3x5 - 32.5kg

Lat Pulldowns 3x10 - 30kg
Leg Curls 3x10 - 25kg

Cable Crunches 2x15 - 30kg
BB curls 2x10 - 12.5kg

Comments

Good workout, so glad it's the weekend!

Going for teppanyaki this evening - the one where they cook everything on a hot plate in front of you! can't wait

[davisj3537]

In for vids How was the food?

[Pyro05]

Workout A - 15th September 2014

Squat 3x5 - 50kg
Bench 3x5 - 45kg
Rows 3x5 - 35kg

Reverse Flyes 3x8 - 4kg DBs

Calf Raises 2x15 - 40kg
Tricep Press 2x10 - 15kg


Comments

So I've got some vids, not the best angles - I'm still working out the best way to balance my phone.

Second vid starts at 0.40, putting plates under my heels until ankle mobility gets better.

[Pyro05]

In for vids How was the food?

The food was awesome! 5 courses including sushi, miso, steak and chicken! They got me to juggle 3 eggs over the hot plate and there was a lot of fire!

Really good definitely recommend tepanyaki to anyone that hasn't been before. It's where cooking meets chemistry meets showmanship

[Pyro05]

Workout B - 17th September

Deadlift 3x5 - 45kg
Incline Press 3x5 - 35kg

Lat Pulldowns 3x12 - 30kg
Leg Curls 3x10 - 25kg

Cable Crunches 2x15 - 30kg
BB curls 2x10 - 12.5kg

[davisj3537]

I really hate to do this, but I'm crazy overwhelmed with F5 logs. I'm still gonna try to check in occasionally, but I can't keep up with them all on a weekly basis. If you need anything PM me bud.


I WILL watch your vids!

[Pyro05]

No worries man, F5 has gone global! I may pm you in a few week's time, still working on pendlay Form and general mobility

[Pyro05]

Workout B - 22nd September

Deadlift 3x5 - 50kg
Incline Press 3x5 - 16kg DBs

Lat Pulldowns 3x8 - 35kg
Leg Curls 3x10 - 25kg

Cable Crunches 2x15 - 30kg
BB curls 2x10 - 12.5kg

[connorpat1995]

The weights still look really light, you might do with a few 10KG jumps if it's not challenging

[davisj3537]

I assume you are doing a high bar squat. I'd advise experimenting with stance width to eliminate your need for weights under your heels. A wider stance will allow more depth with less knee travel....this will require less ankle mobility.

That pendlay videos is pretty rough. I can't see what I need to see to critique anything really.

[Pyro05]

Took Connor's advice and increased weights by 10kg and 5kg.

Workout A - 24th September 2014

Squat 3x5 - 60kg (132lbs)
Bench 3x5 - 50kg (110lbs)
Rows 3x5 - 40kg (88lbs)

Reverse Flyes 3x8 - 4kg DBs

Calf Raises 2x15 - 40kg
Tricep Press 2x10 - 15kg


Comments

Today I got complimented on my Pendlay form so I must be getting there He also said that I'm the 2nd person he's ever seen doing Pendlays in the gym and to keep it up!

Definitely felt the 10kg jump on squat and 5kg jump on bench. Still completed fine though.

Tried a wider stance too -feels good man.

also... 1 plate squat

[connorpat1995]

Now those weights are getting heavy, good job.

[Pyro05]

Workout B - 26th September 2014

Deadlift 3x5 - 55kg
Incline Press 3x5 - 18kg DBs

Lat Pulldowns 3x8 - 40kg
Leg Curls 3x10 - 25kg

Cable Crunches 2x15 - 30kg
BB curls 2x10 - 12.5kg

Comments

Much prefer DBs for incline.

Upping Deadlift by another 5kg for Wednesday's workout - should be surpassing squat fairly soon

@ others on F5, do you continue with overhand grip or switch to the traditional one overhand, one underhand deadlift grip as the weights go up?

[connorpat1995]

@ others on F5, do you continue with overhand grip or switch to the traditional one overhand, one underhand deadlift grip as the weights go up?

Once your grip starts slipping, switch to a mixed grip. Your forearms shouldn't be the limiting factor on an exercise meant to build your legs and back
If you can use it, chalk helps.
When using the mixed grip, keep your arm completely straight. Any bend makes it very dangerous

[superpumphenry]

In!

[Pyro05]

My training seems to be very stop-start at the moment. Very annoying.

I've just come to the end of an 80 hour week, lots of overtime working to unrealistic deadlines... Not fun! and means my diet, sleep and training suffers.

Anyway, I'm trying to work out how to stay more on top next time this happens.

Workouts last week felt really heavy but then again my diet was pretty terrible so it's likely that.

I'm setting a few goals:

Deadlift - 90kg x5 (198lbs)
Squat - 80kg x5 (176lbs)
Bench - 70kg x5 (154lbs)
Row - 60kg x5 (132lbs)

If I can get to these numbers by Xmas, I'll be happy.

In other news, I have entered another Taekwondo grading and competition at the end of October

[Pyro05]

Hello

It's been over a year since my last post. Last time I ran this program, life started to get in the way just as I started to make proper progression. Work has stressful with long hours and far too much overtime. On top of this, I was trying to balance my training with Taekwondo. At the start this was fine, I completed gradings, did well in competitions, etc. but I also got injured. Point blank full-force kick to the ribs made me reassess quite a lot - recovery from that one was not fun! Also had a few shoulder problems (but that's a reoccurring weakness of mine).

Anyway, I have now moved job, moved city. Have a much better work-life balance and finally feel like I'm finding my feet again. I have decided that I want to get my training back on track.

/lifestory, back to business.


As I have been out of training for so long, my plan is to start off by resetting all of my lifts to just the bar (20kg) and then build up using the F5 progression of +5kg on lower and +2.5kg on upper body exercises.

The method to my madness is that this will mean I have an extended time to get used to the exercises & motions again. I'm in no rush to jump back in where I left off. I'd rather make steady progression, avoid injury, work on my mobility and form. Also work out how my workouts can fit around work (lunchtimes & after) and sort out my diet, etc.

After a few weeks, if everything is going to plan, I will take Connor's advice from last time and jump start the weights a little:

The weights still look really light, you might do with a few 10KG jumps if it's not challenging

The first few weeks of my log won't be very exciting but stay tuned. I'm hoping to make some good progress on this program in the long term so watch this space.

[davisj3537]

Glad to hear you're back on track. Best of luck man.

[Pyro05]

Monday - Workout A

Squat 3x5 - 20kg
Bench 3x5 - 20kg
P Rows 3x8 - 20kg

Reverse Flyes 2x8 - 2kg
Calf Raises 2x15 - On a step
Tricep Pushdowns - 2x10 Setting 10

[Pyro05]

Thursday - Workout B

Front Squat 3x5 - 20kg
Incline Bench 3x5 - 20kg
R Deadlifts 3x8 - 20kg

Lat Pulldowns 3x8 - 26kg (strange settings)
BB Curls 3x10 - 15kg
Cable Crunches 2x15 - 30kg

[Pyro05]

Comments:

I don't know what it is about this program, it just puts me in such a good mood. Even with the low weights, I'm enjoying being back in training.

Last time, I switched out front squats and Romanian deadlifts for Deadlifts & Leg Curls. This time around I'm going to try to follow through with front squats.

Got a bit of a mobility issue but not sure what to work on to fix it.

Anyone know how to progress from this form of bar placement:



to this:



First one I even find difficult to hold on the way down so will be looking into this over the next weeks while the weights are still low.

Workout A again tomorrow then increasing lifts slightly on Monday.

[connorpat1995]

its not so much a matter of wrist mobility as shoulder mobility. Stretch those triceps and lats before doing fronts