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  1. #301
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by MaximalPunch View Post
    What is this slow progression program?
    All Pros beginner routine. It is in the stickies. Search for it.

  2. #302
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    Well deserved bump

    Pumped about getting started on this program. Weigh in yesterday morning put me at 77.4kg, so nearing my arbitrary cutting goal of 75 (started at 88 end December), after which I will be whacking on a slow bulk for the next 6-7 months.

    How's everyone finding it so far?

  3. #303
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by jdoug85 View Post
    Well deserved bump

    Pumped about getting started on this program. Weigh in yesterday morning put me at 77.4kg, so nearing my arbitrary cutting goal of 75 (started at 88 end December), after which I will be whacking on a slow bulk for the next 6-7 months.

    How's everyone finding it so far?
    From the few logs I've been following, update posts ITT and the PMs I've been getting the people doing it seem to like it so far. Keep in mind the program has only been out for about a month. I'm excited to see some good long term results.

  4. #304
    Registered User starx6673's Avatar
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    Originally Posted by jdoug85 View Post
    Well deserved bump

    Pumped about getting started on this program. Weigh in yesterday morning put me at 77.4kg, so nearing my arbitrary cutting goal of 75 (started at 88 end December), after which I will be whacking on a slow bulk for the next 6-7 months.

    How's everyone finding it so far?
    Great routine. After working out (aka fooling around) for the past half year in the gym I got a lot fitter and stronger. But I'm getting much stronger now that I follow Fierce 5. It feels more like training than working out now and keeping a personal log to measure your progress works well for me. It's simple and effective, so that's good enough for me.

  5. #305
    Registered User 4thdimension's Avatar
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    Will give this program a try, seems good. Need to get serious and start working out consistently, I've been making too many excuses with Uni and other commitments so far, so hope I can commit to this.

    One question though, I want to correct my posture too and I'll be foam rolling + doing light calisthenics every day(planks, glute bridge, pushups etc) and planning to do cardio on tuesday and thursday(hill sprints, hiit). Is that too much?

  6. #306
    Registered User Bluerex's Avatar
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    Originally Posted by jdoug85 View Post
    Well deserved bump

    Pumped about getting started on this program. Weigh in yesterday morning put me at 77.4kg, so nearing my arbitrary cutting goal of 75 (started at 88 end December), after which I will be whacking on a slow bulk for the next 6-7 months.

    How's everyone finding it so far?
    I just started on week 5 and really like the program so far, it is simple but has remained interesting and fun so far. I switched over after running Strong Lift for almost 12 weeks. When I started, I reset weight a bit and am working back up and working on form so I can't really say it has gotten too challenging yet. I plan on running this for another couple months. I definitely recommend the program!!

  7. #307
    Registered User Jesse6131994's Avatar
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    are lat pulldowns wide grip or close grip

  8. #308
    Registered User CagedInSanity's Avatar
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    yeah well to the guy who asked I've been doing it for only a few weeks since it's so new but I'm loving it so far. too early to post results though but like, i have kept up with the progress easily and it moves really fast so i can feel myself getting stronger (especially over the weekend with the 2 rest days in a row, i feel so jacked come Saturday then Sunday I'm just pumped for the workout Monday), and even though it hasn't been long i can see size gains too. I can tell I'm getting stronger because its easier to pick up and carry my gf now too haha... not that i couldn't before, but she seems way lighter hahaha

    Jesse i started out a bit more than shoulder width apart but found switching to wide grip is better because it takes pressure off the lower back/lower lats which is already trashed from deads.
    Last edited by CagedInSanity; 02-26-2014 at 12:41 PM. Reason: grammar

  9. #309
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by 4thdimension View Post
    Will give this program a try, seems good. Need to get serious and start working out consistently, I've been making too many excuses with Uni and other commitments so far, so hope I can commit to this.

    One question though, I want to correct my posture too and I'll be foam rolling + doing light calisthenics every day(planks, glute bridge, pushups etc) and planning to do cardio on tuesday and thursday(hill sprints, hiit). Is that too much?
    Sounds fine to me. The program itself should correct many postural imbalances, but you are welcome to add in the things you mentioned. The hill sprints and HIIT might be pushing it a little. I'd consider not doing that, or you'll have issues keeping up with your weight lifting.
    Originally Posted by Jesse6131994 View Post
    are lat pulldowns wide grip or close grip
    I do them wide, but it doesn't matter. Don't overthink it.

  10. #310
    Registered User MaximalPunch's Avatar
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    Originally Posted by davisj3537 View Post
    Answers in bold

    Not sure if you typed this out wrong, but 175kg makes you pretty overweight. If that is your correct weight I'd run all pros for a year while staying in a calorie deficit. The reason I say that for a normal muscular body at your height you need to be 180-200lbs of lean muscle. For that to happen you need to run a very slow progression program and lose 200lbs.
    I weight 75kg, not 175kg. I'm 180cm tall which means this is a very good weight for me apparently.

    Which is weird because I'm skinny fat :/

    I used to be really fat a few years ago, I did some heavy cardio but no weight training and that's why I'm pretty weak, in fact I can't even do one pull up.
    Last edited by MaximalPunch; 02-26-2014 at 02:57 PM.

  11. #311
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by MaximalPunch View Post
    I weight 75kg, not 175kg. I'm 180cm tall which means this is a very good weight for me apparently.

    Which is weird because I'm skinny fat :/

    I used to be really fat a few years ago, I did some heavy cardio but no weight training and that's why I'm pretty weak, in fact I can't even do one pull up.
    You can understand why everyone repeatedly thought you weighed 385lbs since that is what you had in your profile stats. You'll do fine running this program or any other popular beginner program. Pick one and run it. Go read through the nutrition forum stickies.

  12. #312
    Registered User MaximalPunch's Avatar
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    Alright thanks I'll be doing this.

    P.S how much cardio is it okay to be be doing? 5mins? 10mins?
    Last edited by MaximalPunch; 02-26-2014 at 04:31 PM.

  13. #313
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by MaximalPunch View Post
    Alright thanks I'll be doing this.

    P.S how much cardio is it okay to be be doing? 5mins? 10mins?
    There is a FAQ question about nutrition on post #4. Follow the link and read up on how to count calories. This directly relates to how many calories you can burn doing cardio. This isn't a concept I can just give you answer for. You'll have to do your own research that will only be relevant to you specifically.

  14. #314
    Just trying to make it. Kcabo's Avatar
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    Strong thread for a strong routine
    The more I eat and the heavier I train - the better my 'genetics' get.

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  15. #315
    Cutting Mdenatale's Avatar
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    Originally Posted by davisj3537 View Post
    You can understand why everyone repeatedly thought you weighed 385lbs since that is what you had in your profile stats. You'll do fine running this program or any other popular beginner program. Pick one and run it. Go read through the nutrition forum stickies.
    LOL, and here I thought he had a serious case of denial calling himself skinny-fat at 385lbs.



    This looks like a very good routine BTW, subbed to see how well it gets accepted.
    BabyLover's Starting Strength: forum.bodybuilding.com/showthread.php?t=135564721
    Fierce 5: forum.bodybuilding.com/showthread.php?t=162916931
    AllPro's Beginner Routine: forum.bodybuilding.com/showthread.php?t=4195843
    StrongLifts 5x5: stronglifts.com
    IceCream Fitness 5x5: forum.bodybuilding.com/showthread.php?t=155022423
    Lyle McDonald's GBR: www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/
    Candito Linear: http://www.canditotraininghq.com/free-strength-programs/

  16. #316
    I'm your huckleberry! davisj3537's Avatar
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    Thanks guys.

    Yeah I felt the same way. I didn't want to call him out about his weight, but that was a big discrepancy. Lol

  17. #317
    Registered User pegcity's Avatar
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    Finally have my gym put together and looking to start a program on Monday. I've been planning on using SS, but i've been reading more and more about fierce 5 and I like it.

    I have a couple questions. I did read the FAQ.

    As far as substitutions, I don't have access to a lat pull down, or a leg extension. I would sub the press downs with skull crushers. I have no issues with the dead lifts, but I don't have a leg attachment, so I can't really do leg curls. Can I sub just those for Front Squats, or do I need to sub both? It seems like not doing dead lifts at all would be leaving something out.

    Also, I can sub lat pull downs for chins, but I can't really do many chins (maybe 1 or 2). What's the thinking here? Should I just do more sets to failure until I build up the strength?

    Thanks.

  18. #318
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by pegcity View Post
    Finally have my gym put together and looking to start a program on Monday. I've been planning on using SS, but i've been reading more and more about fierce 5 and I like it.

    I have a couple questions. I did read the FAQ.

    As far as substitutions, I don't have access to a lat pull down, or a leg extension. I would sub the press downs with skull crushers. I have no issues with the dead lifts, but I don't have a leg attachment, so I can't really do leg curls. Can I sub just those for Front Squats, or do I need to sub both? It seems like not doing dead lifts at all would be leaving something out.

    Also, I can sub lat pull downs for chins, but I can't really do many chins (maybe 1 or 2). What's the thinking here? Should I just do more sets to failure until I build up the strength?

    Thanks.
    Swap the leg curl for stiff leg deadlift and the deadlift for front squats. Find a way to assist your chin ups. Use a chair, bands...be creative. You can always do negatives if you have to.

  19. #319
    Registered User Dax510's Avatar
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    Just started the program on Monday and I'm liking it so far. Currently trying to decide if I should cut or bulk. Will definitely be posting progress pics/updates.

  20. #320
    Registered User pegcity's Avatar
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    Originally Posted by davisj3537 View Post
    Swap the leg curl for stiff leg deadlift and the deadlift for front squats. Find a way to assist your chin ups. Use a chair, bands...be creative. You can always do negatives if you have to.
    You don't think cutting out deadlifts altogether is bad? Couldn't I just replace the leg curls with good mornings or something for the hamstring isolations?

    I might be missing something, I just don't get why I need to swap out both exercises.

  21. #321
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by pegcity View Post
    You don't think cutting out deadlifts altogether is bad? Couldn't I just replace the leg curls with good mornings or something for the hamstring isolations?

    I might be missing something, I just don't get why I need to swap out both exercises.
    A stiff leg deadlift is still a deadlift. When doing a front squat and sldl you'll get more back and leg work than the dl/leg curl would provide. You are overthinking it.

  22. #322
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    That look's like a good cross section of exercises.

    I'd also recommend not overlooking the core muscles -- these can be strenghted by exercsing with free weights and various stretching routines. Also, don't overlook the benefits of stretching (start and finish) of your workout.


    Originally Posted by davisj3537 View Post
    FIERCE 5

    I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (lacking balance, slow progression, high volume, low enough volume people lose interest), albeit small inadequacies in most cases.

    Fierce 5 is comprised of 5 simple workouts (supersets combined) that should take about an hour to complete including stretching and warmups. You will be working out 3 nonconsecutive days a week and alternating between workouts A & B. Ex: Mon-A1, Tues-Rest, Wed-B1, Thur-Rest, Fri-A2, Sat-Rest, Sun-Rest, Mon-B2…etc. Each week you’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts, regardless of what workout the week starts with.

    *Reverse flies will increase 5lbs per month, leg curls will increase 5lbs per week and ab work increases in reps (try adding a few reps each week.) If you are unable to increase weight in these increments due to equipment limitations then, for that exercise only, increase weight every other week and you can add 2 reps to your work sets for the week you won’t be increasing weight.

    The Original
    Workout A1
    Squat 3x5
    Bench 3x5
    Pendlay Rows 3x8
    Reverse Flies 3x8
    Calf extensions 2x15/Tricep pressdowns 2x10 Superset
    Workout B1
    Deadlift 3x5
    OHP 3x5
    Lat Pulldowns 3x8
    Leg Curls 3x8
    Crunches or situps 2x15/Barbell Curls 2x10 Superset
    Workout A2
    Squat 3x5
    Bench 3x5
    Pendlay Rows 3x8
    Reverse Flies 3x8
    Calf extensions 2x15/Tricep pressdowns 2x10 Superset
    Workout B2
    Deadlift 3x5
    OHP 3x5
    Lat Pulldowns 3x8
    Leg Curls 3x8
    Leg raises 2x15/Curls 2x10 Superset

    REP OPTIONS

    Option 1- You like the format, but you would like a little more emphasis on size.
    Workout A1
    Squat 3x10
    Bench 3x10
    Pendlay Rows 3x10
    Reverse Flies 3x10
    Calf extensions 2x15/Tricep pressdowns 2x10 Superset
    Workout B1
    Deadlift 3x5
    OHP 3x10
    Lat Pulldowns 3x10
    Leg Curls 3x10
    Crunches or situps 2x15/Curls 2x10 Superset
    Workout A2
    Squat 3x10
    Bench 3x10
    Pendlay Rows 3x10
    Reverse Flies 3x10
    Calf extensions 2x15/Tricep pressdowns 2x10 Superset
    Workout B2
    Deadlift 3x5
    OHP 3x10
    Lat Pulldowns 3x10
    Leg Curls 3x10
    Leg raises 2x15/Curls 2x10 Superset

    Option 2- You like smashing heavy weights, but you want a little emphasis on size too.
    Workout A1
    Squat 3x5
    Bench 3x5
    Pendlay Rows 3x8
    Reverse Flies 3x8
    Calf extensions 2x15/Tricep pressdowns 2x10 Superset
    Workout B1
    Deadlift 3x5
    OHP 3x5
    Lat Pulldowns 3x8
    Leg Curls 3x8
    Crunches or situps 2x15/Curls 2x10 Superset
    Workout A2
    Squat 3x10
    Bench 3x10
    Pendlay Rows 3x10
    Reverse Flies 3x10
    Calf extensions 2x15/Tricep pressdowns 2x10 Superset
    Workout B2
    Deadlift 3x5
    OHP 3x10
    Lat Pulldowns 3x10
    Leg Curls 3x10
    Leg Raises 2x15/Curls 2x10 Superset

    Popular Substitutions
    Reverse Flies-Face pulls (face pulls will follow 5lb per week progression)
    Tricep pressdowns-overhead extensions, skull crushers…etc. (basically any tricep isolation exercise)
    Lat Pulldowns-Any form of pull/chin up.
    Deadlift/Leg Curls (This is a combo, not an either or)-If you are unable to do leg curls or prefer not to deadlifts then do a Front squat combined with either a straight leg deadlift, Romanian deadlift or good morning.


    Warmups- Before your first three lifts of each day(Squat, Bench, Rows, DL, OHP and Lat Pulldowns) you should do at least one warmup set. As months roll by you’ll begin adding more weight to the bar and you’ll need to increase the number of warm up sets for some exercises. Ex: For a 135lb squat you might do 1 warm up set of 95lbs, but for a 315lb squat you might warm up with 135, 225 and 275. Warmups are used to get your muscles ready to work; they should not fatigue you. This means if your work set is 50lbs, your warmup set should be down around 25 or 30lbs.

    Stretching routines: These aren’t a must, but will assist you in staying healthy and injury free. They don’t take very long at all and are dynamite when it comes to improving and maintaining your mobility. I do them directly before each workout.



    PLEASE SEE POST #4 FOR FAQS

  23. #323
    Registered User Invidia7's Avatar
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    Sorry if this sounds like a stupid question, but which ones are considered upper and lower body? It says 5 lbs. increase for upper and 10 lbs. increase for lower. I'm assuming that means bench increase by 5 lbs., but I'm not sure about some of the other ones. For example, I've heard people describes deadlifts as "full body", so it kinda throws me off a bit.

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    I have no access to lat pull down and doing negatives(can't do a single pull/chin up). 8x3, But somehow, I don't feel anything around my LAT, instead My forearm and tricep are like burning, am I doing something wrong?

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    Originally Posted by Invidia7 View Post
    Sorry if this sounds like a stupid question, but which ones are considered upper and lower body? It says 5 lbs. increase for upper and 10 lbs. increase for lower. I'm assuming that means bench increase by 5 lbs., but I'm not sure about some of the other ones. For example, I've heard people describes deadlifts as "full body", so it kinda throws me off a bit.
    squats and deads

    Originally Posted by TengaBLack View Post
    I have no access to lat pull down and doing negatives(can't do a single pull/chin up). 8x3, But somehow, I don't feel anything around my LAT, instead My forearm and tricep are like burning, am I doing something wrong?
    your arms and grip are either really weak or you are not properly engaging your back muscles and you need to work on the mind-muscle connection. I think this is the reason davis suggests lat pulldowns, most beginners have problems doing enough pullups. I would suggest using something to assist your pullups, maybe a foot on a chair or purchasing resistance bands. I would try and do 3 sets of max you can get, then add some negatives in at the end of sets. I think if you follow davis's program you will be doing proper pull ups in no time.

  26. #326
    I'm your huckleberry! davisj3537's Avatar
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    ^Nailed it.



    Edit: Well that didn't work. lol

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    Checking in on the bored All Pro's user tip
    Plan to start this when my mini-cut is over.
    Looks great!
    Thanks,
    Pat
    "Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them" - Lee Haney

  28. #328
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    Talking

    Originally Posted by davisj3537 View Post
    ^Nailed it.



    Edit: Well that didn't work. lol
    You just nailed my favorites toolbar! Thanks! :P



    Just finished A1, will do B1 on saturday and take a week off to start fresh again!

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    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by starx6673 View Post
    You just nailed my favorites toolbar! Thanks! :P



    Just finished A1, will do B1 on saturday and take a week off to start fresh again!
    I wouldn't take a week off to start fresh if I were you...maybe I don't understand your reasoning behind it though.

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    Originally Posted by davisj3537 View Post
    I wouldn't take a week off to start fresh if I were you...maybe I don't understand your reasoning behind it though.
    It's just that I'm very busy at work and I feel it in my body. I don't mean starting fresh from scratch all over again, just a little rest to get the engine fueled again. And pick up where I left off after a week. That's all there's to it really.

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