I'm considering starting doing a modified version of Fierce 5 in the new year. First I'll provide an outline of the program, followed by my reasons for the changes. I would appreciate any feedback.
MODIFIED FIERCE FIVE
Workout A
Front Squat 3x15-20
DB Bench 3x8-12
Pendlay Rows 3x8-12
Reverse Flies 3x10-15
Calf raises 2 x 15/French press 2 x 10 superset
Workout B
Walking lunge 3x8-12 (each leg)
Overhead press 3x8-12
Romanian deadlift 3x15-20
Chin/Pull ups 3x8-12 (which would be better, should I mix them up?)
Plank 2 sets/Curls 2 x 10-15 superset
In terms of progression, I'd like to start at the lower end of the rep ranges and increase until I can perform the upper end before increasing weight.
Extra information:
- I'm 34, 6'1" and 161lb. Currently on a bulk, coming up from 154lb (155lb in my profile pic). I started 2018 at a skinny-fat 169lb (pics in Body Space) and have dropped a lot of body fat and built some muscle with a combination of calisthenics and relatively light weights.
- I workout in my home gym, which is outdoors, but sheltered from rain
- I typically work out from 5:15am to 6am before work, on Mondays, Wednesdays and Fridays
- I used to work out at a boxing gym, but started a very demanding job where I am often away from home for 12 hours per day, in addition to having a wife and two young children. I quit my gym membership in June and have been very consistent working out at home and have been seeing some pleasing results.
- I have a flat bench, a barbell, plates, adjustable dumbbells and a chin-up bar
- I don't want to do a barbell bench press, as I don't have a spotter
- I have a history of lower-back injuries, one from doing a goblet squat, one from a deadlift, both with relatively low weights. I have had my form assessed by more than one PT and a physiotherapist and they have all said it is good and they're not sure why my back gave out. The most recent injury was doing a 103lb deadlift where I made the mistake of doing them at the end of a workout when I was fatigued and didn't properly brace my core. My physio has suggested that I stick to a higher rep range of 15-20 and lower weights for both the deadlift and squat to avoid injuries in the future.
- My injury history also includes a strained left shoulder which happened while doing a pull-up earlier this year and bursitis in my left shoulder, acquired from doing a hindu push up (horrible exercise, I'm never doing it again) which required months of physiotherapy to recover from, resulting in a significant loss of strength (from weak to very weak - I've never been strong). I've now fully recovered from both injuries, but the lower back is not yet 100%.
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Thread: Modified Fierce 5
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12-27-2018, 11:02 PM #1
Modified Fierce 5
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12-28-2018, 03:25 PM #2
No bites?
I'm thinking I might stick to the lower end of the rep ranges and try to increase the weight as per the instructions for the Fierce 5 novice routine. The exercises I've chosen are a combination of the novice routine and novice dumbbell routine.https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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12-28-2018, 06:48 PM #3
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12-28-2018, 07:24 PM #4
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12-28-2018, 07:27 PM #5
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12-28-2018, 07:47 PM #6
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12-28-2018, 08:58 PM #7https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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12-28-2018, 09:02 PM #8
- Join Date: Jun 2012
- Location: Lincolnshire, England, United Kingdom (Great Britain)
- Posts: 458
- Rep Power: 1811
I know you didn’t list them in your routine, but I have always been lead to believe that high reps on exercises like deadlift can cause more risk of back injury because as you get more and more fatigued, your form can get super sloppy, especially if you are trying to force out the last reps.
Plus I pulled my back once picking up a 2 year old child, but never injured my back deadlifting. It isn’t just heavy weight that can cause back injuries.
Just make sure you are very careful on those high rep Romanian deadlifts."Milk is for babies. When you grow up you have to drink beer."
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12-28-2018, 11:22 PM #9
I've done similar things to my back in the past and I've never deadlifted over 103lb, so I certainly understand it doesn't take a heavy weight to cause an injury. I'll make sure to complete the compound lifts early in the routine and to stop if I feel my form getting sloppy - it's not worth risking another injury just to hit a rep target. I'm thinking I might just stick with 15 reps for now and slowly increase the weight.
https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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12-29-2018, 05:08 AM #10
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12-29-2018, 06:48 AM #11
Thanks, I really appreciate the reply. I don't have a PT, but used to train in a gym where all of the trainers were also qualified PTs. My physio has recommended the lower weight and higher reps for squats and deadlifts due to my back issues. As for the squat choice - I was under the impression that front squats are less risky in terms of lower back injuries? Would I be better off doing split squats on A day and walking lunges or back squats on B day?
https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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12-29-2018, 07:11 AM #12
Oh, and do you think it would be better if I go with pull-ups or chin-ups? I have no problem performing either - I can do 3 sets of 8 chin-ups fairly easily, probably couldn't do better than 3 sets of 5 pull-ups.
https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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12-29-2018, 11:20 PM #13
Any thoughts on the choice of pull-ups or chin-ups for this program?
https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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12-30-2018, 09:38 PM #14
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12-30-2018, 11:48 PM #15
Great, thanks very much! I think I'll go with pull-ups as they are more challenging and I'll be able to progress for longer without the need for weights.
https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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