Fierce 5 U/L: The journey to becoming a super saiyan (Part 2)

[Johnny778877]

lol ^

good job on the squats looks like all that volume is paying off

[sooby]

Strong Incline indeed, that was nice!

Congratulations on that Deadlift record, you made it look quite easy. Also, I'm in the Province of Quebec.

Now about that meal...what is it exactly? Looks good but it's kind of hard to determine what's in there.





In the next episode of "Sooby films one of his sets"...

Haha ikr lol I think I need to hire my own photography crew to get a decent camera angle. As for the meal they basically call it steak and fries. it's basically a philly cheesesteak with no bread, bbq, sour cream, ketchup and fries.

[sooby]

Week 11 Day 3 - Upper B

Bench Press 190 lbs 5/5/5

The first set felt pretty easy i'm not going to lie lol. I for sure had a 6 and possibly a 7th rep in me. The reps went flying as you will see when I post my video. Looking at it though I need to work on an arch, I've never been physically able to do it but it would definitely help me push more weight in the bar, I guess it's just practicing and getting used to the technique. The second and third sets were more difficult but none were really true grinders. Felt like I could have got 6 reps on all 3 sets, but that is what I will do next week! Also I have some bonus footage aside from my working set that I will share .

Pull-Ups - BW - 7/7/6

I'm getting noticeably better at this but I still suck at these. I find myself taking long breaks (3-5 minutes) between these sets. Not sure how much more it will improve with my bulk.

Pendlay Rows 155 lbs 8/8/8 Volume PR!

These felt very heavy for whatever reason after doing 150 x 9 rather easily. But still I managed to complete all reps and will increase the reps to 9 next week.

Incline Flies 20 lbs 8/8/8

I tried 35's but these were just too heavy and my form suffered alot. I think I will dial these back and really focus on the contraction and lower the tempo, as well as have a better range of motion. I realize that I don't really need to go that heavy on these.

Face Pulls 70 lbs 13/13/13 /////// Tricep Pressdowns 100 lbs 11/11/11

I'm at the point where I am barely able to complete all of these. But nonetheless will up the reps by 1.

[sooby]

lol ^

good job on the squats looks like all that volume is paying off

Thx man

[sooby]

Well here is my working set plus I managed to hire a camerawoman for a 1 rep max attempt at two plates. It's not quite the filming studio Flag but it is the next best thing lol. Definitely a good angle.

This 1 rep max attempt was really just for fun. I wouldn't have done it if my spotter didn't suggest it to me. I don't really count it despite him insisting that he just touched the bar without applying any force on it. I could probably hit 225 cleanly if I worked up to it properly rather than doing 3 sets of 190. It was just something fun and for a change of pace. And to make this log more exciting lol.

[Flagaba]

Well you did two plates with a spotter, which is still better than not doing it at all. Regardless of the help he gave you it's not like he grabbed the bar and upright rowed it.

Very good job indeed, soon enough you'll do it without any spotter...and then for 12 reps...for a warm up...with one arm.

Also, good job on the camerawoman but the CGI isn't very impressive, where are the flying jets, explosions and t-rexs!?

[connorpat1995]

looks like you would do better with a wider grip on bench

try putting your little finger on the ring

[sooby]

Week 11 Day 4 - Lower B

Well let me start off by saying that today was a real grinder day for me. I mean I felt better, got over my cold and what not but after my first set of my deadlifts IDK why but I started to feel a little lethargic. But I guess these are just those days that make you physically and mentally tougher.

Deadlifts 305 lbs 6/6/6 Volume PR!

Sorry no video here, forgot my recording phone. Not going to lie 225 felt really heavy for my warmups, but 275 managed to feel light-medium in weight. These deadlifts were really grind it out. Felt like puking on the second set, I think that is because I drank too much water and put my belt too tight. But these were very tough to pull off. IDK though, it feels like increasing the reps is harder than increasing the weight. I feel like if I can do 305 x 6 I can nail 315 x 5 a week later. And on that point, finally 3 plates! Took me a long time, but here it is!

Leg Curls 100 lbs 10/10/10

Oh man these were brutal on the hammies and calves., will up the reps to 11.

Leg Extensions 160 lbs 10/10/10

Brutal on the quads man. Will up the reps to 11.

DB Lunges 65 lbs 12/12/9

OMG I felt like I was going to die here. I was just huffing and puffing like crazy, my traps and legs were dying. Very difficult. I could have maybe gotten 12 reps on the third set but I didn't want to push myself so so hard to get those last reps, god forbid I lose balance and actually die. I think DB lunges is the most brutal exercise by far, even more then deadlifts.

Sit-ups 5 lbs 15/15/15 /////// SCR 135 lbs 12/12/12

These were pretty crazy too, but mostly because I was already drained of energy from the previous exercises. Will up the reps of SCR by 2 to 14.

[sooby]

looks like you would do better with a wider grip on bench

try putting your little finger on the ring

I may, I haven't really done much experimenting on bench, I know a wider grip is lesser ROM but I feel less explosive, so IDK. I'll try what works best for me.

[connorpat1995]

I may, I haven't really done much experimenting on bench, I know a wider grip is lesser ROM but I feel less explosive, so IDK. I'll try what works best for me.

you can see from the vid youe elbows are further out from your hands, I'd change the grip so the the forearms are vertical

[sooby]

you can see from the vid youe elbows are further out from your hands, I'd change the grip so the the forearms are vertical

Yeah, I do actually see what your are saying there. I actually tried that grip for incline it actually felt like I was tucking my elbows a bit more.

[sooby]

Week 12 Day 1 - Upper A

Well tommorrow I am going to a restaurant and I think I'm going to order a nice juicy 1 lb rib eye. I estimate that this plus the entire meal will comprise of 60-70% of my daily calories. Cuz yeah, rib eyes got that fat doe. I may cheat a little here, but I just wont have any protein powder for the day. Plus I could save the extra money since I'm not paying xD. I'm still eating around 2600-2700 calories daily.

Incline Bench 175 lbs 5/5/5 Weight PR!

Damn I actually wasn't expecting to get 5 reps at 175, this was surprising. None of the reps were really grinders except the last rep on the last set. Felt very comfortable with these. I just realized I forgot to record myself god dammit. Will up the reps to six, I felt like I could have got 6 reps on the first two sets at least so this is a good sign. I'm really excited to see where I will end up on incline by January.

DB Dumbbell Bench 60 lbs 10/10/10

I think I am approaching my limits here. I barely completed the 10 reps of each set and it felt very heavy. Nonetheless will up to 11 reps and see how that goes.

Lat Pulldowns 120 lbs 11/11/11

These felt a bit easier than last week, must be the bulking lol. I wish I could bulk forever but unless I want 30% bf that is out of the question. Will up the weight to 130 lbs next week.

Bent Over Rows 130 lbs 8/8/8 Weight PR!

These felt good, but difficult at the same time. I think I do better doing this from the floor rather than the rack for some reason, IDK. Will up to 9 reps however.

Bicep Curls 45 lbs 10/10/10 ///////// Reverse Flies 7.5 lbs 14/14/14

Well I finally upped the weight on the bicep curls, felt good. Mad tiring though. Will up the reps on the curls to 11 next week.

[sooby]

Week 12 Day 2 - Lower A

Squats 295 lbs 5/5/5

These actually felt pretty heavy on my back starting off, and I wasn't actually sure I would get 5 reps. But the only real grinder was the 5th rep and I wouldn't even consider that a true grinder. I've had worse grinders before the weight went up pretty good. Much the same for the second set and the third set was a little bit harder. Will post a video shortly. I'm feeling really good with these squats, I just got to get used to the real heavy weight on my back and the grinders. 6 reps next week. Looking at the video I was happy with the depth.

Weighted Back Extension 27.5 lbs 8/8/8

Oh man these are actually getting pretty heavy now. I will increase it to 30 lbs but after that I will probably slow down the progression.

Leg Press 380 lbs 10/10/10

Felt great, will up to 390 lbs.

Leg Extensions 160 lbs 11/11/11

Felt nice, will up to 12 reps next week.

Sit ups 5 lbs 15/15/15 ///// SCR 135 lbs 12/12/12

Will up to 137.5 lbs next week, felt great overall and nice way to finish off the day.

And for an extra special random exercise!!

Front Squats 45 lbs x 5 Weight PR!

For real I decided after my workout to mess around with Front Squats, in the past I have attempted to do so but it felt very uncomfortable for me and wasn't able to go parallel. That end the bar just felt really unbalanced on my delts. But today for some reason I was able to get some of the motor pattern down and did 5 reps! I will post a video, not sure why I recorded it but fk it! I will actually attempt to do these after every leg workout. 45 lbs is obviously too light to affect my recovery or cause muscle breakdown, but at the very least I can ingrain the motor patterns and get comfortable with it. I will most likely go up by 5 lbs every leg workout until it gets heavy.

[sooby]

These actually looked easier than it actually was. Tough for sure but the bar speed and depth I was happy with. You guys are just going to have to take my word for it that it was 295 x 5 lol.



I guess they looked smooth but I was uncomfortable the whole time. I felt like the bar was not balanced. I prefer the cross grip because the other one with the bent wrists just hurts my wrists terribly plus I don't feel like I have the flexibility either. WTB connor aka gaymuss to be my official form critiquer on my log again lol. Some tips also would be helpful on the front squat cuz I suck at these Q_Q

[Johnny778877]

they look good, might be able to get a bit more power out of the bottom if you narrow your stance slightly

[sooby]

Week 12 Day 3 - Upper A

Weighed myself today and I am around 176 lbs. Obviously some of that gain was water weight but after the past 2 weeks I've gained about 1.4 lbs. This is actually perfect as it equates to close to 3 lbs a month, which is what I want. As long as I keep making gains I will keep somewhat the same amount of calories, which is around 2600-2700 which is above 200-300 above maintenance.

Bench Press 190 lbs 6/6/6 Volume PR!

This one was kind of weird. The first set felt fine but I tried to switch to a wider grip and it didn't really work for me as well although I made the reps. I just feel less explosive from the hole and it didn't feel very good. I think I just need to work on tucking in my elbows a little bit more and working on my form that way. Unfortunately I don't have a recording. Anyway, will move on to 195 lbs. Another reason it didn't seem to sit well for me is that for some reason my elbows started feeling really sore. Well 190 lbs is a lot for me but still I normally don't get elbow soreness from bench press.

Pull-ups - BW 8/6/4

These started off great but fell off soon after. I think my elbow soreness got progressively worse and was eventually only able to do 4 reps. But still to be able to do 8 reps is a win in my book.

Incline Flies 20 lbs 9/9/9

Really trying to focus on form and contraction here, going at somewhat of a slow tempo. Plus the lighter weight was much kinder to my elbows. Will up the reps to 10 next week.

Pendlay Rows 155 lbs 9/9/9 Volume PR

My elbows started feeling better by the time pendlays came around. Barely was able to do this but for the most part I maintained good form. Will up the weight to 160 lbs.

Face Pulls 70 lbs 14/14/14 ///// Tricep Pressdown 100 lb 12/12/12

These took every bit of my energy to do no lie. Will up the reps to 15 and 13 respectively. Moving up in weight might seem to be very difficult, but we'll see.


Well I do deadlifts today, and after that it will mark 3 months on the program. I will give a little recap on my progress and how it has been.

[sooby]

Week 12 Day 4 - Lower B

I'm not sure but ever since this morning I've had a very, very soft pinched nerve in my right shoulder. If I am doing something normally I wouldn't notice it, but nonetheless it is noticeable. It feels annoying, I mean it doesn't really hurt or anything but I hope it isn't indicative of anything. Anyways, something that feels so minor isn't going to stop me from lifting.

Deadlifts 315 lbs 5/5/5 Weight PR!

Finally 3 plates!!! This was unchartered territory for me so I wasn't exactly sure how it would go. 305 was no walk in the park so I could have easily stalled here. But no, the first and the second sets the reps were just flying. It didn't feel that heavy for some reason. I dare say it may have been "easy", well relatively easy but you get the point here. I definitely had 6 reps in the tank but I'm not going to push things so much. I was really surprised with this. The third set was noticeably more difficult but that is to be expected. I felt strong and amazing to have repped out 3 plates, definitely a milestone that I am proud of, but hopefully it doesn't stop there. 6 reps next week! Sorry no video ;/

Leg Curls 100 lbs 11/11/11

Good stuff here, will up the reps to 12.

Leg Extensions 160 lbs 11/11/11

Same as leg curls, will up to 12

DB Lunges 65 lbs 10/10/10

Decided to take it a bit easier here, don't think I'm ready to move on to 70 without killing myself. My upper body seems to be the limiting factor here. Plus I was tired from deadlifts and all the other exercises. I could have forced it for 12 reps on each set, but I didn't want to take any chances, especially with this minor pinched nerve in my shoulder.

Sit ups 5 lbs 15/15/15 ////// SCR 135 lbs 14/14/14

Good stuff here too, will up SCR to 140 lbs next week.

[sooby]

Since it has been exactly 3 months on Fierce 5 U/L, I would like to give an analysis on my progress so far.

At my strongest on Starting Strength, I could bench 200 x 4, Squat 310 x 5 and Deadlift 295 x 5. I was 190 lbs then. So calculating the one rep maxes, my bench would be 218, squat would be 349 and deadlift would be 332. Taking into account bodyweight, bench press would be 1.15x BW, Squat would be 1.84 x BW and Deadlift would be 1.75 BW weight. Pitiful numbers, but that is besides the point.

At my strongest on Fierce 5 so far, I can bench 190 x 6, Squat 295 x 5 and Deadlift 315 x 5. Let us say I am 175 lbs. So calculating the one rep maxes, my bench would be 221, squat would be 332 and deadlift would be 354. I didn't input my true amount of weights and reps, I could probably do more on all three lifts than what I have done currently. But since I haven't done it I won't count it yet. Anyways, taking into account BW, bench press is 1.26x BW, Squat is 1.9x BW and Deadlift is 2x BW.

This accounts for about a 9.5% increase on the bench, 3.3% increase on the squat and a 14.3% increase on the deadlift, of course taking into account BW in three months. For the bench, this is actually a good number I feel like because when you are cutting bench just goes down the drain. Squats have obviously been slow, this is partially because I went from 3x frequency to 1x frequency I feel like. Still, I was disappointed that my squats stalled so early and so hard on my cut. Deadlifts have went up tremendously, partially because I kind of find my groove a little bit and fixed my form a little bit too. All in all, I got stronger on my cut overall undoubtedly, so in that sense it was a success. Also, I have to account for the fact that it I took a 2 week grace period between switching programs so perhaps my lifts could have been higher.

So overall Fierce 5 has been good to me, I like the combination of compounds and accessories, I plan to be on this program as long as I can I think I'll be able to make some faster gains provided everything goes well. I haven't even been lifting a year so I'm pretty proud of hitting these numbers. So yeah if you are out there in the alamo reading this Davis props for the program :P.

Makes me think about the people I've seen at the gym, who I probably started out weaker than. And fast forward 9 months later they still barely push one plate on the bench press. I mean props to them for staying consistent in the gym but it's like damn man I'd be hella depressed if after 9 months I could barely bench a plate. I see a lot of half squatting, highly rounded-back deadlifts, half-repping bench presses, sometimes, I don't even see these at all, just hammer/bicep/cable curls for days! I feel like I would be doing people a service for saying hey man coming to the gym everyday and just doing curls isn't really going to make you much stronger, or hey, you shouldn't half ass your reps. Last time I did that, let's just say it didn't go so well so I don't do it although it probably is the right thing to do.

Maybe it was me, I'm not very good with words lol so I probably sounded like a douche and condescending too. Plus I wasn't pushing a whole lot of weight either. I think it is something about criticizing or offering advice on somebody's workout. A lot of people work out for materialistic purposes (not knocking on that I do as well to a degree) like pride, ego, impressing others, etc. So when you criticize/offer somebody advice on their workout it's like you are insulting and taking a stab at their manhood, and that probably rubs people the wrong way. It just makes me shake my head though seeing these newbies trying to become the next arm curl king and butchering form so bad and following random and bad workouts. But I don't really blame em for not having that knowledge though.

Anyways, that's just my random rant of the day.

[sooby]

Week 13 Day 1 - Upper A

Incline Press 175 lbs 3/1, 155 lbs x 3, 135 lbs x 3

While I was warming up I think I aggrevated something in my shoulder. I think I went up with the bar too fast without maintaining tightness and then something just felt really weird in my left shoulder. So I went to warm up with 135 and I couldn't complete 5 reps at once because it felt slightly uncomfortable. Warmed up at 155 again it felt OK. Went for 175 lbs and did not feel comfortable at all. I was just too preoccupied with my left shoulder that I misgrooved the reps, it didn't hurt a lot, it was more like a constant stream of dull pain but it felt like if I pushed it too far something serious would happen. I wasn't able to lift with the explosiveness from a physical and mental standpoint.

DB Decline Press

Decided to skip these altogether, after trying 30 lb dumbbells on a flat bench it felt very uncomfortable. I knew then that pressing was completely out of the question today.

Lat Pulldowns 130 lbs 8/8/8

These actually felt pretty easy and my shoulder sat right with this, like I initially thought it was the pressing that would cause the discomfort in my shoulder. This was not difficult at all, will up to 9 reps next week.

Bent Over Rows 130 lbs 9/9/9

Shoulders felt fine doing these, were somewhat difficult but didn't think I was going to fail this in this workout. Will move up to a plate next week!

Bicep Curls 45 lbs 11/11/11 ///// Reverse Flies 7.5 lbs 14/14/14

Shoulders felt okay doing these.


Overall this was a pretty frustrating session. I had a very minor pinched nerve on my right shoulder last workout but it did not hinder me whatsoever. This did however. I was ready to kill this session, was very confident going in to it but of all things on a warm-up the discomfort had to happen. Hopefully some rest today will make it better, I don't do an upper workout till monday so it gets a 2 day break.

Plus I witnessed something that I think pissed me off. I was already pissed off because of my shoulder but this dude was the ultimate gym douchebag. I usually see him around the same time I come to the gym. Literally all he does is arm and chest workouts, with the same XXL tank top and XXL pants using mostly machines and dumbbells with the occasional bench. If that doesn't make you a douche already, I literally saw him leave 4 sets of dumbbells and two ez curl bars at a bench. In my head I'm like "are you serious". I saw some poor skinny 120 lb asian guy try to move 70 lb dumbbells out the way and yeah it was not a pretty sight. IDK why but this type of **** pisses me off. It's like, stop being a pussy and rerack your weights. I honestly probably should have called him out on his BS but I was just too tired and too frustrated with my own workout.

It really is this type of **** that ruins the gym experience for people. Not only could somebody get hurt, somebody will have to go on dumbbell scavenger hunts. I mean it was around 11 p.m but still. This is a really good gym. It is a self-proclaimed strength/conditioning gym (it is though), it is open 24h, allows chalk, grunting, etc, has a good amount of squat racks and equipment like chains and foam rollers, and it is $35! That is a steal! And I only had to pay a $25 fee upfront for the key. Would hate that this gym raise is prices over BS like that. I would have to go downtown, to find a gym remotely as good at this and it would be more expensive and probably not 24h.

Speaking about that, I will most likely have to switch gyms for the upcoming winter, which is a shame. It takes about 20 minutes with little traffic and good weather to travel to this gym. I'm looking for a 24h gym that is 15 minutes MAX from where I live, has decent equipment and is affordable.

There is one gym where I live called World's Gym (an offshoot of Gold's Gym). It is about 5 minutes drive from my house (which is good), pretty sure has good equipment (have to check). It is a $110 fee upfront but only $10 a month. However it requires a 12 month commitment which I am put off by. This is what I hate about commercial gyms.

There are plenty of other gyms like LA Fitness, Snap Fitness and Goodlife but those gyms are hella commercial. Plus they don't have all the equipment most likely, are not all open 24h, somewhat expensive and yeah. There are other local gyms like the Pan Am Centre, but those are stupid expensive like $65 a month. Downtown there is more variety, 24h gyms, great equipment, but the commute is again around 20 minutes and it is very expensive. I've looked at Fortis Fitness (the gym where Omar Isuf works out at) but that is $55. Looks like a great gym but why would I pay an extra 20 a month.

So right now my options are stay at the gym I am at (and pray that this winter doesn't get terrible snow days) or go to World's Gym, bear a contract that I may not be able to use all of and deal with the BS of a commercial gym (closed on statutory holidays, random cleaning hours, contracts, probably less equipment). It is looking like I have no choice but to go to World's Gym, even if I don't use all of the contract, a year is still around 230 bucks, which is equivalent to $20 a month so it still might be worth it.

[Johnny778877]

strong inclines

go to fortis fitness just to meet omar lol, I pay almost 700 a year for my gym fwiw.

I've had the same thing going on in my shoulders from sleeping weird and the only fix has been icing them.

If someone leaves weights around just ask them to pick them up if you need the area, I see the same thing sometimes too I think people just don't understand the gym etiquette.

[sooby]

strong inclines

go to fortis fitness just to meet omar lol, I pay almost 700 a year for my gym fwiw.

I've had the same thing going on in my shoulders from sleeping weird and the only fix has been icing them.

If someone leaves weights around just ask them to pick them up if you need the area, I see the same thing sometimes too I think people just don't understand the gym etiquette.

Ha I honestly would go to fortis if it was like 40-45 bucks a month, still a 20 minute drive though so IDK even then. But damn man 700 for a gym ... I'm just tryna save money where I can. My shoulders seem fine today, then again i didn't really do anything today involving shoulders, so we'll see how it holds up Monday.

[connorpat1995]

i pay $40 a month for my powerlifitng gym, adds up to almost 500 a year but doesnt seem that bad month to month
thats american dollars too so about the same

[sooby]

Week 13 Day 2 - Lower A

Squats 295 lbs 6/6/6 Volume PR!

Well after a terrible Upper A workout I bounced back on this one. Shoulder felt fine, but then again I did nothing that remotely involved shoulders. First set felt decent, second set felt light for some reason and I had to grind a bit on the last set. 305 will be interesting I am not sure how it will go TBH, but I'm still eating good so I am just hoping for the best.

Weighted Back Extension 30 lbs 8/8/8

Oh yeah I am feeling the weight on my back literally, this is pretty heavy, will up to 9 reps

Leg Press 390 lbs 10/10/10

Easy, will up to 400 lbs.

Leg Extension 160 lbs 12/10/10

I think all the quad work I did just make this really difficult for me to complete all reps, will stay here for the time being

Sit ups 5 lbs 15/15/15 ///// SCF 135 lbs 14/14/14

This was a killer end to a brutal workout, my legs were just absolutely destroyed by the time I got to here. But it feels good though. Will up the weight on SCF to 140.

Front Squats 50 x 5 Weight PR!

The bar is still very shaky when I unrack it and it still requires quite a bit to stabilize it, but will up the weight to 55 lbs.

[sooby]

Week 13 Day 3 - Upper B

Bench Press - No Go

Warming up with 135 felt okay, warming up with 165 did not feel okay. The same shoulder pain came back as I pressed the weight up I was like god dammit not again. I thought the 2-3 days rest from shoulder workouts would be sufficient but I guess not. I hope this is not indicative of a hidden, bigger problem. This is quite a setback but not overly huge. As long as I eat I should be able to try 195 next time I get a chance and nail it. So I am going to take a break from all upper body workouts for about a week. Technically the only upper workout i will be skipping will be upper A but hopefully 6 days will be sufficient time. If my shoulder is still acting up I may go and see a doctor.

Pull-Ups - BW 8/7/6

At least these felt completely fine with me. No shoulder pain at all.

Incline Flies 20 lbs 10/10/10

These felt alright too, will up the reps to 11 next week.

Pendlay Rows 160 lbs 8/8/8 Volume PR

Pain free shoulders while doing this lift, which is great, at least I set a volume PR here. will up the reps to 9 next week. These were pretty tough though not gonna lie.

Face Pulls/Tricep Pressdown

Skipped these, the risk did not justify the reward here.

So yeah, hella frustrated, hopefully the shoulder heals fine.

[Flagaba]

Would rep but I'm on spread...Front Squats, 295lbs Squat and 160lbs Pendlays? Das it!

[sooby]

Would rep but I'm on spread...Front Squats, 295lbs Squat and 160lbs Pendlays? Das it!

lol thanks man, wish my bench would go up too but we can't have everything can we :'(

[sooby]

Week 13 Day 4 - Lower B

Not gonna lie, didn't feel my greatest today. Kind of had a headache, neck was sore, left bicep felt a bit weird, shoulders felt sore. Not sure why must have been the way I slept.

Deadlifts 315 lbs 6/6/6 Volume PR!

Cant believe I actually managed to set a volume PR here. I had a bit of nagging soreness but I didn't feel like it affected me all too much. Moving up from 5 to 6 reps was killer. This was not easy at all I was breathing heavy by the end of every set. My form may have fallen off at the 5th and 6th reps but I still felt I could get the weight up pretty safely and didnt want to leave reps on the table. Like I said before moving up in reps is harder than moving up in weights it seems. I feel like it isn't that difficult to get the weight off the floor but mid lift is where it starts to get really difficult. Which would make sense because I have stronger quads but a weaker posterior chain. Anyways I conquered 3 plates so now it is off to 325!

DB Lunges 40 lbs 10/10/10

Decided to take things light because the deadlifts were so brutal and I didn't want to put unnecessary pressure on my already hurting shoulders. I really focused on the range of motion and kept it slow and controlled here.

Leg Extension 160 lbs 12/12/12

Damn these killed the quads right here. Will up to 13 reps.

Leg Curls 100 lbs 12/12/12

Really felt it on the hammies here, will up to 13 reps.

Sit ups 5 lbs 15/15/15 //////// SCR 140 lbs 12/12/12

Great way to end, felt really brutal because of all the leg exercises and the deadlifts. Will up

[Flagaba]

I've had those headaches a few times before, it's usually dehydration or neck pain for me. You may have pinched a nerve somewhere and it causes it, hope you get better soon.

Very happy for you regarding your Deadlifts!

[AESTHETICPRJCT]

Just found your journey-topic and I really like that you provide some video footage aswell, IN.

[Johnny778877]

nice!! 5 plates coming soon ;p