I started doing fierce 5 program without Squatting or RDL 6 months ago
I want to start squatting and doing RDL but since it is very hard now for me to progress on my bench and OHP linearly, I am not sure what to do and how should I introduce leg training to my workouts.
Please help
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11-14-2019, 07:04 PM #1
Made a huge and stupid mistake. Please help
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11-14-2019, 07:07 PM #2
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11-14-2019, 07:10 PM #3
Well what program are you running? You could most likely just change to a linear progression model for THOSE lifts while doing w/e you are doing for the others. Or just start that program using your current weights send accept that it's gonna take a while to catch up. Clearly you aren't too worried about leg day since you skipped for 6 months
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11-14-2019, 07:52 PM #4
- Join Date: Aug 2013
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11-14-2019, 08:02 PM #5
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11-15-2019, 12:39 AM #6
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Hardly a massive mistake OP, most people start out by being a chest'n'biceps brah. Some never stop being that.
I don't know this routine well but this sounds like the best course of action. Autoregulation helps you train according to your ability to progress - which should be faster for the squats but less so for the bench.
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11-15-2019, 02:59 AM #7
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11-15-2019, 06:36 AM #8
Thanks everyone for your replies and suggestions
I think I will now move on to Fierce 5 intermediate. Instead of progressing 10lbs every 2 weeks on my lower body lifts I will progress 10lbs every 1 week. On my upper body lift I will progress as the program recommends 5 lbs every 2 weeks+ 1 rep on the week I am not increasing the weight in
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11-15-2019, 07:29 AM #9
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11-15-2019, 08:07 AM #10
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11-15-2019, 08:58 AM #11
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11-15-2019, 09:14 AM #12
At this point, stop making stupid mistakes...
Go back to F5 Novice. (novice is good and where you want to be. Novice means you are able to make gains fast, and is really a great place to be. Do not be put off by the term "novice") Start following the program exactly. Follow the prescription for bench and OHP, and the other stuff. By that I mean lift till you fail twice, and deload. OHP and to a lesser extent bench are easy to to stall on, so keep failing and deloading and working at it while you bring up legs. Don't think of failing as failure! Its all part of the plan.
I am on month 9 of F5 novice. Things felt pretty lousy until month 5 or 6. I only started increasing weight seriously without needing to deload in the past three. I played with how much weight I added, and I have found that for the major lifts, 10 lbs a week is a good progression, and if I cant handle it I only add 5 lbs. Should I have failed and deloaded? Maybe, but its working for me... Just hit 255 on my front squat this morning and was stoked.
Go at it hard, eat a ton, sleep well, and remember that the mind gives up before the body. Check back in six months.
Also, post your current lifts and stats on what you have been working on.
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11-15-2019, 09:47 AM #13
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11-15-2019, 09:54 AM #14
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11-15-2019, 10:42 AM #15
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