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First weight is startng weight when i begun the program(some are off because i didnt do my progress recording 100%) and 2nd weight is my current working weight

Went through a bunch of programs but this fierce 5 program is enjoyable with the fast progression, have had to deload on seated calf raises, bicep curls, tricep extensions and ohp, in 23 yrs old...

fierce 5 novice program, dont argue just do it

Just overheadpress 42.5kg, i missed last week onsunday and got it on thirsday then this week is 45kg which i failed on tuesday

They are progress, the first weight is basically the weight i strated on the 1st week, and then the next is for the 2nd week and continuing
Squat 3 sets of 5 reps
Week 1 60kg,
Week 2 65kg,
Week...

Workout A
Squat 3x5
60kg, 65kg, 70kg, 75kg, 80kg
Bench 3x5
60kg, 62.5kg, 65kg, 67.5kg, 70kg
Pendlay Rows 3x8
45kg, 47.5kg, 50kg, 52.5kg, 55kg
Face Pulls 3x10
24.5kg, 27kg, 29.5kg, 31.5kg,...

185cm 94kg 23yrs
Workout A
Squat 3x5
60kg, 65kg, 70kg
Bench 3x5
60kg, 62.5kg, 65kg
Pendlay Rows 3x8
45kg, 47.5kg, 50kg
Face Pulls 3x10
24.5kg, 27kg, 29.5kg

Is this bait? Lol

Ab crunches with machine, side bends, plank and side plank, russian twist, leg raises just add a couple at the end of your workout sessions and remember that many compound exercises activate the core...

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i'm following the fierce 5 novice program i think any novice will benefit greatly from it

For progression with fierce 5. If i am successful at these lifts then the following week id increase all lifts like this?

Squat - 60kg >65
bench - 60kg >62.5
pendlay rows - 45kg > 47.5
face...

my advice as a novice with not much experience would say that you can hit arms easily every 48 hours due to the protein synthesis time period, so smash them with some low rep high weight barbell...

also consider looking up the effects of L-arginine and how it is suppose to limit the production of ****tostatin, then with that knowledge research the effects on the body of a ****tostatin...

Starting out with the fierce 5 novice program, only been going to gym for 1-2 months doing my own sort of training each day but going to give this program some dedication with core and light cardio...

In Australia, Musashi chocolate 100% whey is sooooooo good. and sometimes chemistwarehouse does $20/kg sales on it

Alright going to give the fierce 5 sticky a go

what do you suggest?

Assisted 26kg

Also im from australia sorry about kg instead of lbs

Think its a 1:2.2 conversion ratio