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WEEK 4

SAT
WORKOUT B
Front Squat 145
Overhead press 110
RDL 205
Chin-ups 10
Lying leg raises 2x18
Bicep curl 25

WEEK 3

FRI (Fri instead of Sat, out of town for the weekend)
WORKOUT A
Squat 185 (used low bar for first time)
Bench 155
Pendlay row 145
Reverse fly 20
Calf raise 45
Skull crusher 35

WEEK 2

SAT
WORKOUT B
Front Squat 125
Overhead press 100
RDL 185
Chin-ups 5
Lying leg raises 3x15
Bicep curl 20

WEEK 1

SAT
WORKOUT A
Squat 165
Bench 145
Pendlay row 135
Reverse fly 15
Calf raise 25
Skull crusher 25

I was up to 200 lbs 3x5 on my own program, but now trying to follow the Fierce 5 program which states to start light and add 10 lbs per week. Plus I am trying to adapt to squatting 3x per week vs...

Squat form…

165 lbs

Set 1

dEKry7TDOJQ

Set 2

Thanks for the feedback.

It's always a difficult balance between strength and endurance. Having to come to the realization that I can excel at one or the other, or be good or average at both....

https://forum.bodybuilding.com/showthread.php?t=184905823&p=1697975763#post1697975763

Background
Weight trained off and on over the last 20 years with multiple years break in between. Avid mountain biker, 1 hour rides 1-2 x week. Ran a few marathons to support wife (runner and...

I am making good progress lately on 3x10, and I'm starting my 8th week of that tomorrow.

Would you stay with that rep scheme until a stall, and then switch to the 3x5 or 5x5 for a cycle? Or do a...

3x5 starting weight
145 bench
160 squat

3x5 end weight
175 bench
200 squat

Currently doing 3x10
125 bench

Yeah, much lighter weight obviously. It’s actually more cardio than strength training.

I have been doing this routine for about 6 months and I'm starting to see some nice gains, strength and size. I'm continually making tweaks here and there to make it more effective. Looking for input...

Macrocycle #2 / Microcycle #4 (95%)

BW - 186.5

PULL

MG Pull-Up
245lbs - 3,1,1 = New 1RM is 270, +10lbs from last macro

CG Seated Cable Row

Macrocycle #2 / Microcycle #4 (95%)

BW - 187

SQUAT

Back Squat
200lbs - 4,2,2 = puts my new 1RM at 230, that's a 20lb increase on a calorie defecit

DB Lunge

Macrocycle #2 / Microcycle #3 (85%)

BW - 189

PRESS

Incline Bench
155lbs - 5,4,4 = Definitely my weakest point, especially when on calorie maintenance trying to lower body fat

Dips

Really? I thought it was only the 4th micro that you did AMRAP on the first set. I think I read that you do it that way on the 4th micro so that you get a truer estimate of your 1rm, but what would...

Macrocycle #2 / Microcycle #3 (85%)

BW - 189

LIFT

Dead Lift
270lbs - 4,4,8

GHR Negatives

Macrocycle #2 / Microcycle #3 (85%)

BW - 187.5

PULL

MG Pull-Up
BW+30lbs - 4,4,6

CG Seated Cable Row

Macrocycle #2 / Microcycle #3 (85%)

BW - 191

SQUAT

Back Squat
180lbs - 4,4,7

DB Lunge