"Fierce 5" Comprehensive Program List

[Imp81318]

Running the novice routine and I have noticed that while my bench is progressing I continue to fatigue in my shoulders and outer chest quickly when doing push-ups. Is it ok to add push-ups on rest days (since they are fairly low intensity) or will that throw off the balance of the program?

[JonM81x]

Anyone break the rules and dead/lunge on Friday without rest day before lower B on intermediate? Considering this routine and would be lifting M,Tu,Thur,Fri...

about to finish a modified 5x5... need a change! Should end the week at 225 Bench, 295 dead, 275 Squat and 135 seated OHP all 5x5 lifts. I’ve ran strength training programs for about 18months now with a few deloads and high volume super set routines to mix it up as I went.

Thanks!

[fluidZ]

Anyone break the rules and dead/lunge on Friday without rest day before lower B on intermediate? Considering this routine and would be lifting M,Tu,Thur,Fri...

about to finish a modified 5x5... need a change! Should end the week at 225 Bench, 295 dead, 275 Squat and 135 seated OHP all 5x5 lifts. I’ve ran strength training programs for about 18months now with a few deloads and high volume super set routines to mix it up as I went.

Thanks!

You can do it.

I'm actually doing deads twice a week now 3x3, directly after upper day. Will probably be too much for me in about 75-100lb more or so, but we'll see. (at 275 now). I'm also squatting on the same day ;}

masochist up in here, until I get fried out gonna keep grindin'

[MyEgoProblem]

Anyone break the rules and dead/lunge on Friday without rest day before lower B on intermediate? Considering this routine and would be lifting M,Tu,Thur,Fri...

about to finish a modified 5x5... need a change! Should end the week at 225 Bench, 295 dead, 275 Squat and 135 seated OHP all 5x5 lifts. I’ve ran strength training programs for about 18months now with a few deloads and high volume super set routines to mix it up as I went.

Thanks!

Yup its fine. providing your recovery is on point.
Deadlifts can tank you fast if you dont keep an eye on it.

[JonM81x]

Thanks guys.

I’ll give it a shot, see what the F5 buzz is all about! LoL

2 days rest after Deads is Better than what I’m doing now most weeks so I’ll be good for recovery coming from 5x5 type thing.

[tdod101]

Im on my 17th week of fierce 5 and I feel fantastic. The last 2 weeks I feel like I've really busted through to new PR's significantly. My deadlift is 265, my squat is 205, bench is 180 OHP is 140, row 165 these gains came out of nowhere after deloading and working back up.

Im getting kind of bored though with the way im doing my isolation exercises. But maybe the way im doing them is contributing to my over all strength????

Bi's - Straight bar curls
Tri's - French press (w/hammer curl bar)
Hams - lying leg curl
Delts - Facepulls
Lats - lat pulldown machine

Just wondering if I should switch it up a bit, drop the barbell curls for machine curls, French press for rope push down, face pulls for rear delt machine. Basically the same exercises just different ways of doing them. Or should I just stick with what i'm doing???

[Emakihar]

Hey everyone~ programs is growing great for my noobie str.

I began the program Nov. 20 - Feb. 13
Bench 125-> 150
OHP -> 90-105
Squat 185->225 beltless - Resetted sometime during January - Was doing bad butt wink, hurt my back, its corrected now.
Front Squat 155->185 beltless
RDL - 185->225

Definitely progression which is great. I'm having a lot of trouble with bench/OHP though, been watching videos etc. But i feel like every time i hit the 3x6 sets i have resetted every time? has this been happening to anyone else? great program none the less, will be doing for a long time.

[TheGymJim]

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

One thing to note on OHP that was pointed out to me a while ago is that it's not strictly necessary to bring the bar all the way down to your chest, just far enough down that your forearms stay vertical with your elbows slightly in front of you or at worst level with the middle of your torso. I have extremely long arms, so when i bring the bar all the way down to my chest, my forearms end up angled forwards with my elbows actually behind my back, which is a horrible position to try and press from.

[Ben0090]

One thing to note on OHP that was pointed out to me a while ago is that it's not strictly necessary to bring the bar all the way down to your chest, just far enough down that your forearms stay vertical with your elbows slightly in front of you or at worst level with the middle of your torso. I have extremely long arms, so when i bring the bar all the way down to my chest, my forearms end up angled forwards with my elbows actually behind my back, which is a horrible position to try and press from.

Guess I have pretty great mobility, paused on the chest I could still push my elbows way out in front of the bar if I wanted to.

Was thinking earlier though... Thoughts on a thumbless grip for ohp???

[Farley1324]

Thoughts on a thumbless grip for ohp???

Nah

[WolfRose7]

Nah

Just to contrast lol, I only use thumbless on Press.

[Ben0090]

Nah

Too risky for dropping it do you think?

Just to contrast lol, I only use thumbless on Press.

Damn hahaha, I tried it with the bar on warmups once and it did feel better to be honest

[MyEgoProblem]

For ohp ill use thumbless 100... hurts like hell if i wrap.

Push or jerk...ill wrap for sure but my grip is wider and doesnt hurt.

[wowter]

Just to contrast lol, I only use thumbless on Press.

One more for thumbless right here.

[LifterShifter]

Guys something doesnt make sense to me in the 5 days split program , the first Upper Day what's the reason to do 3x8 Lat Pulldowns before 3x8 Bent Over Row?

[MyEgoProblem]

Guys something doesnt make sense to me in the 5 days split program , the first Upper Day what's the reason to do 3x8 Lat Pulldowns before 3x8 Bent Over Row?

Swap em if u dont like it .. no biggy.

[fluidZ]

Guys something doesnt make sense to me in the 5 days split program , the first Upper Day what's the reason to do 3x8 Lat Pulldowns before 3x8 Bent Over Row?

If you do that, it will completely ruin all of your gains for the entire 5 day program.



by exactly %0

[fluidZ]

Im on my 17th week of fierce 5 and I feel fantastic. The last 2 weeks I feel like I've really busted through to new PR's significantly. My deadlift is 265, my squat is 205, bench is 180 OHP is 140, row 165 these gains came out of nowhere after deloading and working back up.

Im getting kind of bored though with the way im doing my isolation exercises. But maybe the way im doing them is contributing to my over all strength????

Bi's - Straight bar curls
Tri's - French press (w/hammer curl bar)
Hams - lying leg curl
Delts - Facepulls
Lats - lat pulldown machine

Just wondering if I should switch it up a bit, drop the barbell curls for machine curls, French press for rope push down, face pulls for rear delt machine. Basically the same exercises just different ways of doing them. Or should I just stick with what i'm doing???

everything sounds fine. I'd still stick with what ya got though, just so you dont have that first week or two of figuring out new exercise and numbers etc.

[fluidZ]

Hey everyone~ programs is growing great for my noobie str.

I began the program Nov. 20 - Feb. 13
Bench 125-> 150
OHP -> 90-105
Squat 185->225 beltless - Resetted sometime during January - Was doing bad butt wink, hurt my back, its corrected now.
Front Squat 155->185 beltless
RDL - 185->225

Definitely progression which is great. I'm having a lot of trouble with bench/OHP though, been watching videos etc. But i feel like every time i hit the 3x6 sets i have resetted every time? has this been happening to anyone else? great program none the less, will be doing for a long time.

Grats on your progress dude, for real! You have some decent numbers going.


How many times have you reset on bench at same weight? How much calories / protein / fat per day? bulking?

[Emakihar]

Grats on your progress dude, for real! You have some decent numbers going.


How many times have you reset on bench at same weight? How much calories / protein / fat per day? bulking?

thanks mate trying to keep steady and going. Honestly i keep resetting back to 135,140 Pounds and it feels so smoothe and easy, but once i hit a new weight e.g. 150. it feels incredibly heavy lol.. I usually have to nearly reset it every time...maybe i need to warm up more or something. I weighd 150 pounds in November and im sitting at around 160pounds now. I'd say id like to maintain here, im getting a bit chunky in some areas per girlfriend.. Current macros 170 protein/240 carbs/ 60 fats - I do cardio/abs on my rest days.

[fluidZ]

thanks mate trying to keep steady and going. Honestly i keep resetting back to 135,140 Pounds and it feels so smoothe and easy, but once i hit a new weight e.g. 150. it feels incredibly heavy lol.. I usually have to nearly reset it every time...maybe i need to warm up more or something. I weighd 150 pounds in November and im sitting at around 160pounds now. I'd say id like to maintain here, im getting a bit chunky in some areas per girlfriend.. Current macros 170 protein/240 carbs/ 60 fats - I do cardio/abs on my rest days.

Oh ok, as long as you're not resetting at the SAME weight then you're progressing, and you just have to keep grinding at it. Bench is difficult for many (myself included), and more than others appears to correlate to bodyweight.

Once you stop gaining weight though, it may take even longer for those numbers to go up

And if your GF doesn't respect your decision to trade some chunkiness for strength and size then ... ... guess you'll need to find another forum for that one

[WolfRose7]

thanks mate trying to keep steady and going. Honestly i keep resetting back to 135,140 Pounds and it feels so smoothe and easy, but once i hit a new weight e.g. 150. it feels incredibly heavy lol.. I usually have to nearly reset it every time...maybe i need to warm up more or something. I weighd 150 pounds in November and im sitting at around 160pounds now. I'd say id like to maintain here, im getting a bit chunky in some areas per girlfriend.. Current macros 170 protein/240 carbs/ 60 fats - I do cardio/abs on my rest days.

Better warm ups can help a lot.
I started taking 20 reps with the bar and aiming for better back tightness and leg drive with every single rep to 20 lately.

[Emakihar]

Better warm ups can help a lot.
I started taking 20 reps with the bar and aiming for better back tightness and leg drive with every single rep to 20 lately.

thanks bro, ill give it a shot

[RAVXR23]

As predicted, I failed a second time at 95kg x 5 on bench (5,4,4 - previous session 5,5,4) is it deload time for me?
My deadlift is 125kg which also stalled so I am currently working back up to that and am at 90kg
Pendlay row has stalled at 67.5kg
My squat has not yet stalled and is at 105kg x 5

[fluidZ]

As predicted, I failed a second time at 95kg x 5 on bench (5,4,4 - previous session 5,5,4) is it deload time for me?
My deadlift is 125kg which also stalled so I am currently working back up to that and am at 90kg
Pendlay row has stalled at 67.5kg
My squat has not yet stalled and is at 105kg x 5

how long has it been since your last deload?

[WolfRose7]

As predicted, I failed a second time at 95kg x 5 on bench (5,4,4 - previous session 5,5,4) is it deload time for me?
My deadlift is 125kg which also stalled so I am currently working back up to that and am at 90kg
Pendlay row has stalled at 67.5kg
My squat has not yet stalled and is at 105kg x 5

Not if you only failed at the same weight twice on 1 exercise.
Just reset, watch/rewatch "So you think you can Bench" by Dave Tate, and work back up.

[RAVXR23]

This is my first deload on all exercies if I wasn't clear. Wolf, I have repped you, you literally always answer my questions!

[tdod101]

Squatting has become effortless with my new romaloes. That is all...

[MyEgoProblem]

Not if you only failed at the same weight twice on 1 exercise.
Just reset, watch/rewatch "So you think you can Bench" by Dave Tate, and work back up.

The best series i ever did see!

[bob2589]

What do you guys do to get your cardio/conditioning training in? I'm running a slightly modified version on U/L to suit my current equipment and want to add some cardio in on rest days.

Not sure whether to go hill running/HIIT, swimming, rowing etc. Interested to see what you guys do.