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  • Mesocycle 2 - Week 3 - Day 4 (recovery session)

    Sleep: ~ 7.5 hours

    My lower back still isn't in great shape, so I've decided to start my deload a week early. Back to maintenance calories for the week.

    Time taken: 37 minutes

    Stretching and...
  • 38th birthday today. I was going to do my Day 4...

    38th birthday today. I was going to do my Day 4 workout, but my lower back is way too sore - it looks like I should have gone a little easier on the deadlifts. Went for a walk and did some stretching...
  • Mesocycle 2 - Week 3 - Day 3

    Sleep: ~ 6 hours

    I've been experiencing some lower back soreness lately and I'm not sure of the cause. I'll be carefully paying attention to how my back feels during the deadlift warm up sets to...
  • I thought about that. In a way I have progressed...

    I thought about that. In a way I have progressed because in the first week of the meso, my fifth rep of the first set was super grindy with bad form, but the last two weeks have been 5 clean reps...
  • Mesocycle 2 - Week 3 - Day 2

    Sleep: ~ 7 hours

    Ongoing soreness and strained sensation in my right trap. Hoping it won't affect my bench today.

    Time taken: 51 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
  • I seem to have reached something of a mini...

    I seem to have reached something of a mini plateau for the bench press - I've been stuck on the same weight and reps for three weeks now and I'm bulking. First working set O RIR, last two sets 1 RIR....
  • Mesocycle 2 - Week 3 - Day 1

    Weekly average weight: 78.8kg (173.8lb)
    Nutrition: ~ 300 calorie surplus
    Sleep: ~ 7 hours

    Weight gain has been a little fast lately due to an increase in off-plan eating.

    Time taken: 53...
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    I assume 11lb bench is a typo?! A 10lb for the...

    I assume 11lb bench is a typo?!

    A 10lb for the OHP is huge - definitely repeat the weight. Make sure you're not sacrificing form for any exercise - if you can't get the reps with good form, repeat...
  • Mesocycle 2 - Week 2 - Day 4

    Sleep: ~ 7 hours

    I accidentally overslept by an hour, which meant I didn't have my usual pre-workout meal or caffeine. As a result I ran out of time and had to skip the last two exercises. This...
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    I'll keep an eye on this - your starting weights...

    I'll keep an eye on this - your starting weights are similar to what I'm working with at present, but I'm the strongest I've ever been.
  • Had a quick look at where I am in relation to my...

    Had a quick look at where I am in relation to my long term goals:

    Bench 1RM = 73.1kg, goal 100kg (73% of the way there)
    Squat 1RM = 90kg, goal 140kg (64% of the way there)
    Deadlift 1RM =...
  • Mesocycle 2 - Week 2 - Day 3

    Sleep: ~ 7.5 hours

    Time taken: 60 minutes

    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    2 x 90kg
  • The Fierce 5 dumbbell program is a good one to...

    The Fierce 5 dumbbell program is a good one to start with. You'll eventually outgrow your 50lb dumbbells and will need to get something heavier. I can't tell you much about resistance bands - I only...
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    2,095,347

    You want to do the exercises one after the other...

    You want to do the exercises one after the other instead of super setting? Perfectly fine - supersetting is just a time saver.
  • Bench day again today - I matched last week's...

    Bench day again today - I matched last week's performance for the first two sets but didn't have to go so close to failure. Added a rep to the third set. I experimented with a slightly narrower grip...
  • Mesocycle 2 - Week 2 - Day 2

    Sleep: ~ 7 hours

    Sore all over from yesterday's workout.

    Time taken: 60 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
  • Replies
    27
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    You're 5 years my senior - I started Fierce 5...

    You're 5 years my senior - I started Fierce 5 when I was 34, in early 2019.

    Unfortunately ab work won't help to get rid of a gut - it's a popular misconception. If that is a priority, you need to...
  • Mesocycle 2 - Week 2 - Day 1

    Weekly average weight: 78.0kg (172lb)
    Nutrition: ~ 300 calorie surplus
    Sleep: ~ 7 hours

    I've been having some right shoulder pain lately, which I think may be partly due to that last, grindy rep...
  • Hmm, wonder if our bars are different lengths?...

    Hmm, wonder if our bars are different lengths? Mine's 7-foot, not sure how far between the plates but I can check later.
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    Nice work, keep it up! Out of interest, what is...

    Nice work, keep it up! Out of interest, what is your age?

    Also I notice you're adding in a huge amount of ab work. I don't think this is necessary and may make the program harder to adhere to long...
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