"Fierce 5" Comprehensive Program List

[tdod101]

chest. use cables with a good stretch, or go on floor with db. bench db flies are more dangerous.

i personally like to do cable crossover for max ROM

Seems odd that a chest exercise is thrown in on what appears to be a back day, but im no expert so ill do it as written.

[WolfRose7]

Seems odd that a chest exercise is thrown in on what appears to be a back day, but im no expert so ill do it as written.

huh, what's a back day?

[tdod101]

huh, what's a back day?

I only say that cause look at the exercises in order. That's all, my question was answered. Thank you.

[derricklc]

I am 36 years old and track all my food intake. My bulking Calories are 2200 160 protein,250 carbs,62 fat. I weigh 146lbs at 5'8. Every time I bulk I notice I start to stall on my lifts and gain weight with out increasing much weight on the bar. I assume im not putting on muscle then and mostly water weight and fat. I was wondering what program I should use, I am used to high volume workouts with 20 sets a workout 4 days a week, I isolation exercises included. Thanks

My lifts
Bench 170lbs 10 reps
Squat 170 lbs 8 rep
Deadlift 200 lbs 10 reps
Over Head 130lb 8 rep
Barbell Row 120lb 10 reps

Dude you look pretty dam stout in your pic. I would think you would be a bit stronger on some of your lifts. I have to recommend Fierce 5. I’m 38 and got amazing results from it. Just keep at it. Make sure you are eating enough, sleeping enough and go into every workout as if it’s a war with the bar. If you stall, be patient and reset. It is a must and cannot be overstated. Good luck.

[fluidZ]

Seems odd that a chest exercise is thrown in on what appears to be a back day, but im no expert so ill do it as written.

It's an 'upper' day dude. back is bigger so you do 2x the exercises for hypertrophy and joint health.

[fluidZ]

I am 36 years old and track all my food intake. My bulking Calories are 2200 160 protein,250 carbs,62 fat. I weigh 146lbs at 5'8. Every time I bulk I notice I start to stall on my lifts and gain weight with out increasing much weight on the bar. I assume im not putting on muscle then and mostly water weight and fat. I was wondering what program I should use, I am used to high volume workouts with 20 sets a workout 4 days a week, I isolation exercises included. Thanks

My lifts
Bench 170lbs 10 reps
Squat 170 lbs 8 rep
Deadlift 200 lbs 10 reps
Over Head 130lb 8 rep
Barbell Row 120lb 10 reps

When I first started Novice I thought the routine was a JOKE, but everybody promised me it got results... then I went into the journal subforum and saw all the results people were getting on 3 day a week fullbody.

It turned out for me, the Novice routine was much more demanding than the intermediate / brosplits that I've run... Novice was by far the hardest program.. In other words, you have the most overall gains to be made on a novice routine, because you're doing heavy compounds 3 days a week. I hardly ever left the gym feeling like I had more left in me, because I knew I was going to be BACK again to do the entire routine again after only one day rest.


Just looking at your estimated 1rm, most people leave novice with higher numbers than where you're at now. You would be fine to do Fierce 5 U/L / 5 day as well if that is more your preference though...

Keep in mind novice routines aren't just for beginner lifters.. many people go back to novice after being out of the gym for a while to maximize their time getting back to old strength levels.

[RAVXR23]

Finally stalled on my bench yesterday, 95kg for 5,5,4... Gutted. I feel like I will fail again on my next try as it seemed so heavy compared to 93kg. If that does happen, what should be the route to take? Deload (by what percentage?) or move to intermediate?

[Hater93]

Hello,

I came to realize that i was failing on my diet and in the technique of some excersises. sorry for the grammar, i dont want to check all the spelling mistakes.

this are my current stats, should i keep doing this routine one or two more months ? i´v been doing it for 4 and a half. i got to add that i have **** genetics, slim bones, tall, ecc.

height 6´1
weight 176

Day A
Squats 3x5 77,5kg (80kg if i risk it)
bench press 3x5 60kg
Pendlay 3x8 50kg (had to reduce due to poor technique)
Face Pulls 3x10 32,5kg

Day B
Front Squat 3x5 55kg
Military press 3x5 34kg
RDL 3x8 50kg
Lat pulldown 3x8 55kg

i guess that if i start to eat more and sleep better i could increase the weight a little more, so should i change to the next routine or keep grinding on this one ?

[WolfRose7]

Hello,

I came to realize that i was failing on my diet and in the technique of some excersises. sorry for the grammar, i dont want to check all the spelling mistakes.

this are my current stats, should i keep doing this routine one or two more months ? i´v been doing it for 4 and a half.

height 6´1
weight 176

Day A
Squats 3x5 77,5kg (80kg if i risk it)
bench press 3x5 60kg
Pendlay 3x8 50kg (had to reduce due to poor technique)
Face Pulls 3x10 32,5kg

Day B
Front Squat 3x5 55kg
Military press 3x5 34kg
RDL 3x8 50kg
Lat pulldown 3x8 55kg

i guess that if i start to eat more and sleep better i could increase the weight a little more, so should i change to the next routine or keep grinding on this one ?

How many times have you reset each lift?
Yes eat more and sleep better

[Ben0090]

*Copying this post across from my log for advice and form checks because it's likely to get more traffic here, the more opinions the better


Week 6
Day 3
Workout B

Morning Weight
61.1kg

Paused Squat
20kg x 5/5
30kg x 5
40kg x 3
50kg x 2
60kg x 5/5/5

Overhead Press
20kg x 5
25kg x 3
32.5kg x 2
40kg x 5/5/5

Romanian Deadlifts
30kg x 8
40kg x 5
50kg x 3
60kg x 8/8/8

Pullups
BW x 8/8/6

Cable Crunches (Superset)
30kg x 15/15
Incline Curls
8kg x 10/10

Notes
# Paused Squats seemed great

# Overhead Press I managed all reps but it was to absoloute grinding failure again, what do you guys think, is it worth increasing and frying my cns or just reset now?

# I hate romanian deadlifts

Form Check

Last set of 5 with 60kg on the Paused Squat



Last set of 8 with 60kg on the romanian deadlift, had to go to mixed grip for this set



Didn't plan on filming a form check for pullups but decided after my work sets I'd do an extra set of 3 and film it for a check

[fluidZ]

[QUOTE=Ben0090;1543415821][B][I][size=+1]
*Copying this post across from my log for advice and form checks because it's likely to get more traffic here, the more opinions the better

All three looked really good. I'm jealous.

On squat, make sure to put those safeties back up when you're done filming... and you should put the one safety on the far side of the camera up so you don't get totally stapled in case of a mishap, but can still see form fine.

[MyEgoProblem]

# Overhead Press I managed all reps but it was to absoloute grinding failure again, what do you guys think, is it worth increasing and frying my cns or just reset now?

And form check.

Failure is part of the system! Keep going and add weight SO LONG AS FROM ISNT ****. You may surprise your self.
If your form goes to hell. That's TECHNICAL failure. If you cant hit all reps that's failure to meet the prescription.
(If you the lift fail 2 sessions in a row THEN reset)


Only form things i can see is...

Be More consistent with pause duration.. they got quicker as the set went on.. not a real problem tbf.

Get tighter when deadlifting the bar from the floor for rdls.. its safer plus you want the skill fir later in your career.

~default comment everyone gets~ work on bracing. Looks solid but can always be tighter lol

Fantastic job!

[Ben0090]

All three looked really good. I'm jealous.

On squat, make sure to put those safeties back up when you're done filming... and you should put the one safety on the far side of the camera up so you don't get totally stapled in case of a mishap, but can still see form fine.

Yep I only removed them for that set. I didnt put one up as I squat high bar and feel confident I could easily dump the bar backwards evenly both sides like olympic lifters sometimes do, if I really had to.

And thanks man, now I just need the numbers to keep going up!

I think filming will help quite a bit because a lot of squat reps for me feel super super slow and brutal to do yet when I've filmed them and looked back theyre actually not going that slow, gives me confidence that I should be able to progress without stalling for longer than I thought.

[Ben0090]

Only things i can see is...

Be More consistent with pause duration.. they got quicker as the set went on.. not a real problem tbf.

Get tighter when deadlifting the bar from the floor for rdls.. its safer plus you want the skill fir later in your career.

~default comment everyone gets~ work on bracing. Looks solid but can always be tighter ������

Fantastic job!

I noticed the pause times getting shorted too so next time I'm going to actually count the pause length out in my head when Im down there each rep

Will definitely work on doing a proper deadlift setup for the start of rdls now, just kind of rushed it because it was a much lighter weight than I could deadlift, but I know thats bad so I'll be taking my time and doing it properly from now on

And yep I'm constantly working on my bracing and getting tighter, can always improve there

I'm going to post my regular squats and my pendlay rows in here next week and see what you think.

What would you say regarding my overhead press that I talked about in the notes up there...?

Thanks man!

[MyEgoProblem]

I noticed the pause times getting shorted too so next time I'm going to actually count the pause length out in my head when Im down there each rep

Will definitely work on doing a proper deadlift setup for the start of rdls now, just kind of rushed it because it was a much lighter weight than I could deadlift, but I know thats bad so I'll be taking my time and doing it properly from now on

And yep I'm constantly working on my bracing and getting tighter, can always improve there

I'm going to post my regular squats and my pendlay rows in here next week and see what you think.

What would you say regarding my overhead press that I talked about in the notes up there...?

Thanks man!

Edited in above bro!

But.

"Failure is part of the system! Keep going and add weight SO LONG AS FROM ISNT ****. You may surprise your self.

If your form goes to hell. That's TECHNICAL failure.
If you cant hit all reps that's failure to meet the prescription.
(If you the lift fail 2 sessions in a row THEN reset)"

[Ben0090]

Edited in above bro!

But.

"Failure is part of the system! Keep going and add weight SO LONG AS FROM ISNT ****. You may surprise your self.

If your form goes to hell. That's TECHNICAL failure.
If you cant hit all reps that's failure to meet the prescription.
(If you the lift fail 2 sessions in a row THEN reset)"

Thanks!

I've got no issue with failing and resetting at all, I'm intrigued now to see if it will happen at 42.5kg or not, like you say I may surprise myself somehow.

I'm not really losing form, still pausing on the chest following correct bar path and locking out fully etc .

Its just the bar speed getting so slow as the reps go on and the last reps being absoloute grinders.

Well I'll go up to 42.5kg for day 2 of next week then and I'll record all 3 sets so you can see how things are as it starts to get towards failure.

[MyEgoProblem]

Thanks!

I've got no issue with failing and resetting at all, I'm intrigued now to see if it will happen at 42.5kg or not, like you say I may surprise myself somehow.

I'm not really losing form, still pausing on the chest following correct bar path and locking out fully etc .

Its just the bar speed getting so slow as the reps go on and the last reps being absoloute grinders.

Well I'll go up to 42.5kg for day 2 of next week then and I'll record all 3 sets so you can see how things are as it starts to get towards failure.

Good man!
Give it a try.. if you get 4 reps you get 4 reps.

U got this fam.

[Ben0090]

Good man!
Give it a try.. if you get 4 reps you get 4 reps.

U got this fam.

Thanks bud!

[Ben0090]

My gym is within my workplace and I also happen to live about 2 minutes walk from it so since its not an inconvenience at all I was wondering if there is any potential benefits from doing a few sets of squats with just the bar on my off days, to ingrain the motor pattern and develop my form and comfort in mobility getting into the correct position in the hole, OR is this just a useless or bad idea. Just a random thought I had, so I thought why not ask, if its totally rubbish then thats fine

[WolfRose7]

My gym is within my workplace and I also happen to live about 2 minutes walk from it so since its not an inconvenience at all I was wondering if there is any potential benefits from doing a few sets of squats with just the bar on my off days, to ingrain the motor pattern and develop my form and comfort in mobility getting into the correct position in the hole, OR is this just a useless or bad idea. Just a random thought I had, so I thought why not ask, if its totally rubbish then thats fine

I like the idea.

Give it a go for a month and report back the results

[rlefebvr]

Any of you guys where a belt.

Never really considered it, but just saw Alan Thrall talking about it and he seemed to think there is no reason not to where one.

[WolfRose7]

Any of you guys where a belt.

Never really considered it, but just saw Alan Thrall talking about it and he seemed to think there is no reason not to where one.

Always , also tried 3 months without it at one point... didn't get anything out of not wearing it.

Second Mr Thrall on this

[rlefebvr]

Always , also tried 3 months without it at one point... didn't get anything out of not wearing it.

Second Mr Thrall on this

Do u use it for your bench?

[WolfRose7]

Do u use it for your bench?

very occasionally.
Have been tempted to use it more often on bench actually

[Farley1324]

Any of you guys where a belt.

Never really considered it, but just saw Alan Thrall talking about it and he seemed to think there is no reason not to where one.

Always for squats, deads, and heavy presses. I have several belts, right now I'm hooked on my Inzer 13mm lever belt.

I also have a herniated L5-S1 and some lesser back annoyances that, at times in the past, had me walking with a limp and in pain daily for the better part of a year. Nothing to complain about in the grand scheme, but a good reason for me particularly to be careful of my back.


Everybody should probably read this:

*** https://www.strongerbyscience.com/the-belt-bible/ ***

https://forum.bodybuilding.com/showt...hp?t=161954423

https://www.strongerbyscience.com/sh...tudy-write-up/


Cliffs: Get a belt, wear a belt. Default should be a 10mm thick, 4" tall, single prong leather weightlifting belt. It's the second most important piece of weight training gear after shoes

[omastic1080]

Hello everyone. I have been doing the Fierce 5 novice for a while now. I have a question - how important is it to work calves? Will ignoring them have any kind of negative impact in terms of muscular imbalance or joint health in the long run? I really don't enjoy any form of calf exercises and generally don't work them at all, but if joint health is of concern then I will get serious with it.

[fluidZ]

My gym is within my workplace and I also happen to live about 2 minutes walk from it so since its not an inconvenience at all I was wondering if there is any potential benefits from doing a few sets of squats with just the bar on my off days, to ingrain the motor pattern and develop my form and comfort in mobility getting into the correct position in the hole,

I did this actually ... I was doing the DL variation so no squatting 3x a week for me.

I loaded up about 100lb though, and squatted about 3x a week regardless... It did help some.. but I was a 100% noob so basic things like leg width, walkout, etc, needed work. My thoughts are somewhere in the first few weeks of my log.. my original one which is linked on thread 1 of the one in my current sig.

You're already squatting 3x a weekt hough, so I'm not sure that it would be a ton useful. I mean, do it if you want, but I would just do more warmup sets.

[fluidZ]

Hello everyone. I have been doing the Fierce 5 novice for a while now. I have a question - how important is it to work calves? Will ignoring them have any kind of negative impact in terms of muscular imbalance or joint health in the long run? I really don't enjoy any form of calf exercises and generally don't work them at all, but if joint health is of concern then I will get serious with it.

You can skip them. Just be warned though, most people regret not starting to train their calves sooner, because they are notoriously stubborn to grow if / when you do decide to start.

[Farley1324]

Hello everyone. I have been doing the Fierce 5 novice for a while now. I have a question - how important is it to work calves? Will ignoring them have any kind of negative impact in terms of muscular imbalance or joint health in the long run? I really don't enjoy any form of calf exercises and generally don't work them at all, but if joint health is of concern then I will get serious with it.

I've probably done a calf exercise three times in my life.

[omastic1080]

You can skip them. Just be warned though, most people regret not starting to train their calves sooner, because they are notoriously stubborn to grow if / when you do decide to start.

I've probably done a calf exercise three times in my life.

Thanks for the response guys!

I will probably continue ignoring them for as long as I am on novice. I don't feel my calves are lagging compared to the rest of my legs, but then again my entire leg is lagging to be frank. It takes a ridiculous amount of motivation for me to do calf excercises at the end of workout A. Maybe once I graduate to intermediate U/L I will give it a shot.