Fierce 5 - Randy’s Journal

[randyyle]

I’ve decided to make a journal to keep track of my progress while doing Fierce 5.

Abit of background about me:

• Used to train consistently around 5 years ago when I was around 17-18, although I haven’t been to gym much since then

• My strongest lifts in my ‘prime’ was 157.5kg parallel squat, 105kg touch chest bench and 170kg deadlift

• Those lifts were when I was around 90kg~ but now I’m a fat ****

My goals are:

• To get under 100kg

• Get back to my old strength

• Hit 160kg squats

• Hit the 1k club

I’ve started the program on Oct 15th and I’ve sometimes been going the gym one day after another (I know they recommend you to rest but the starting weights were light)

For my progression, I’ve been adding 5kg to squats until it gets difficult and 2.5kg to every other compound

Starting weight: 114-115kg~

Spreadsheet of my progress

[randyyle]

October 15th

Workout A:

Back Squats:
50kg 3x5

Bench Press:
40kg 3x5

Pendlay Rows:
40kg 3x5

Face Pulls:
28kg 3x10

Tricep Pushdowns:
36kg 2x10 - superset with

Calf Raises:
55lbs 2x15

—————

Notes:

Started off very light to get back into things and since he program has a fast progression, they recommend to start low.

[randyyle]

October 17th

Workout B:

Front squats:
40kg 3x5

OHP:
30kg 3x5

Romanian DL:
40kg 3x10

Lat pulldowns:
47kg 3x10

Bicep curls
12.5kg - 2x10

—————

Notes:

I didn’t like front squats so I decided to change it to back squats for workout B.

[randyyle]

October 31st

Workout A:

Back Squats:
95kg 3x5

Bench Press:
60kg 3x5

Pendlay Rows:
52.5kg 3x5

Face Pulls:
45kg 3x10

Tricep Pushdowns:
41kg 2x10 - superset with

Calf Raises:
95lbs 2x15

—————

Notes:

This is my 2nd most recent workout which is was done on 31st Oct.

I jumped up 5kg for the Bench Press cause it has been pretty easy.

[randyyle]

November 2nd

Workout B:

Back squats:
100kg 3x5

OHP:
42.5kg 3x5

Romanian DL:
52.5kg 3x10

Lat pulldowns:
63kg 1x10
59kg 2x10

Bicep curls
14kg - 2x10

—————

Notes:


Finally hit 2 plate squats which was a small goal for me and I’m glad I did it with ease, although it was very tiring.

Lat pulldowns were abit too heavy because I usually gym at two different gyms and their weights increments are different.

Tried to do some dips after my session for fun and I got 5 reps for 2 sets! Which is pretty awesome cause I could only get one the other week

[randyyle]

I posted my first two sessions and my 2 most recent sessions cause I didn’t really wanna post 10+ different posts.

I just bought some non stimulant pre workout, bcaa and creatine so I’m keen as to use them!

Current weight: 109.4kg

[wowter]

In for comeback gains. Gl

[randyyle]

In for comeback gains. Gl

Welcome Yeah can’t wait till I regain my strength, feels good seeing some progress for now! Hoping to hit 3 plate squats by the end of the year

[randyyle]

I changed my format abit and i linked my spreadsheet in OP. Have a session tomorrow but im gonna be eating like crap cause its the missus' bday.

[randyyle]

November 5th

Workout A:

Back Squats:
102.5kg 3x5

Bench Press:
65kg 3x5

Pendlay Rows:
55g 3x5

Face Pulls:
28kg +1 weighted plate 3x10

Tricep Pushdowns:
28kg + 1 weighted plate 2x10 - superset with

Calf Raises:
105lbs 2x15

—————

Notes:

I've decided to increase my squat by 2.5kg now since they are getting hard. I was not really focused into this gym session because wasn't feeling too well and i didn't have my earphones



I went up by 5kg for bench cause it was really easy last session but i'm sticking to 2.5kg progression next time as it was semi difficult.

[Voyager92]

You could give Paused Back Squats a try on B, that's what I'm doing. It's also listed as a sub.

[randyyle]

Yeah I’ll see how I go for two more weeks, if the squats r getting too much for me I’ll prob replace it for workout b

[wowter]

Squats look good. Remember to squeeze the glutes at the top to get the lower back more neutral. Looked super easy for you.

[randyyle]

Squats look good. Remember to squeeze the glutes at the top to get the lower back more neutral. Looked super easy for you.

Will do man, do i just squeeze and hold until i go down or do i just squeeze as i go up. Squats are not TOO hard atm but its just more tiring rn.

[wowter]

Yes before you go down as you take your breath. It will tilt your pelvis forward and set your back neutral. This vid explains it really well.

[WolfRose7]

In.

That's some serious comeback gains so far man.

[randyyle]

In.

That's some serious comeback gains so far man.

thank you so much man, welcome

[randyyle]

November 7th

Workout B:

Back squats:
105kg 3x5

OHP:
45kg 3x5

Romanian DL:
55kg 3x10

Lat pulldowns:
67kg 2x10, 3rd set i got 6 reps so i dropped down to 57kg straight away to finish my set
57kg 1x4

Dips

BW - 5, 5, 3.5

Bicep curls
12.5kg - 2x10

—————

Notes:


Found my pair of chucks that i thought i lost, decided to used them instead of my rubby flyknits. Everything felt more solid and it felt easier, i even did a pause rep on my last set last rep.

2nd set 105kg x 5



OHP is still pretty decent rn, i think it will be harder in a couple of sessions.

The reason why my lat pulldowns/facepulls/tricep pushdowns are sometimes different weight is cause i go to 2 gyms and idk why they have different weight.

Decided to add dips into this workout as i wanna improve on my dips + chest/tri strength.

[randyyle]

November 10th

Workout A:

Back Squats:
117.5kg 3x5

Bench Press:
67.5kg 3x5

Pendlay Rows:
57.5g 3x5

Face Pulls:
31.5kg 2x10
28.5kg + 1 weighted plate 1x10

Tricep Pushdowns:
31.5kg 2x10 - superset with

Calf Raises:
115lbs 2x15

—————

Notes:

So... i accidentally did the wrong weight without knowing for squats LOL. So i was suppose to have 4x x 20kg +2x 2.5kg + 2x 1.25kg but when i unracked it i saw that one of the 20kg for each side was a 25kg...I full thought i was out of energy for not eating before working out but really i did 10kg more than i was suppose to. Overall the squats were heavy as ****, didn't have earphones as well so i had to self hype myself up.

Bench press is getting heavier each time but its manageable, i was able to pause the last 2 reps of my last set for 3-5 seconds each.

Pendlay rows are getting pretty hard and i think i might stall soon tbh.

Sneaky 25kg..



3rd set of 117.5kg

[SteveC80]

Subbed
Keep it up

[wowter]

Misload or not those squats still looked easy nice going.

[randyyle]

Subbed
Keep it up

Welcome

Misload or not those squats still looked easy nice going.

Haha I think I have abit more kg in the tank before I fail!

[randyyle]

Skipped today's session cause i drank so much yesterday for my gf's sisters wedding, next session will be in 2 days!

[randyyle]

November 14th

Workout B:

Back squats:
110kg 3x5

OHP:
50kg 3x5

Romanian DL:
57.5kg 3x10

Lat pulldowns:
59kg 1x10
54kg 1x10
50kg 1x10

Dips

BW - 5, 5, 4

Bicep curls
12.5kg - 2x10

—————

Notes:


I gymmed late at night today, so didn't really have that much energy.

Squats were pretty tiring and exhausted me out for my other exercises.

OHP - i had to jump up 5kg cause there was barely any 2.5kg or 1.25kg at the gym and everyone was using it.. so it was pretty hard, thought i was gonna fail.

Lat pulldown - had to keep dropping the weight cause it was just too heavy

Dips - was pretty good, improved from last time

[randyyle]

November 16th

Workout A:

Back Squats:
112.5kg 3x5

Bench Press:
70kg 3x5

Pendlay Rows:
60g 3x5

Face Pulls:
46kg 3x10

Tricep Pushdowns:
45kg 3x10 + drop set on last set

Calf Raises:
N/A

—————

Notes:

Went to the gym in the afternoon so i had heaps more energy than i did since my last workout. I didn't bring in earphones again

Squats - they are kinda easy but kinda hard at the same time, they are more tiring than anything.



Sorry for the **** up resolution/recording, idk why the first video turned out like that.

Bench - My bench has been weird, i can do some long as pause reps (which i do, esp at the end of my last set) but i sometimes struggle with it. I'm not sure its cause i don't have a spotter backing me up/my mindset being **** or its just getting heavy.

Pendlay - I've always hated pendlays cause i dont feel like i'm doing it right but when i added the 20kg plates on each side for this weight, it felt pretty good.

Didn't do calf raises cause this gym i went to (which i will go for a month or so) didn't have any good calf raise machine

[WolfRose7]

Good session.
Squats looked easy still

[randyyle]

Good session.
Squats looked easy still

Hopefully it'll be like this for abit, planning to max out at the end of the month

[randyyle]

Ahhh my lower back feels ****ed, not sure if I screwed it up from the pendlay or over arching on the bench. I can feel the slight discomfort on the on the bottom right of my back. I can feel the discomfort when round my lower back and when I arch my back and bent over abit.

Kinda hoping it just some muscle tightness or DOM’s (prob not doms due to it being on one side)

[randyyle]

taking a small break to let my back rest, will be back in 3 days

[randyyle]

November 21st

Workout B:

Back squats:
115kg 3x5

OHP:
52.5kg 1x4
50kg 2x5

Romanian DL:
62.5kg 3x10

Lat pulldowns:
57kg + 1 weighted plate 1x10 2x8

Dips

BW - 5, 6, 5

Bicep curls
15kg 1x10
12.5kg 1x10

—————

Notes:


Took a couple of days off to let my lower back rest, it is feeling much better now.

Squats were kinda heavy, here is a video



OHP was way too hard, i knew i couldn't do the 5th rep for my 1st set so i rather not try and save my energy for my other 2 sets.