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  1. #61
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by GymFreak25 View Post
    Hey Davis, so just to be clear, im adding 5 pounds to upper body lifts and 10 pounds to lower body lifts every weeek and not workout to workout?, so basically in any given week im working with the same weight and not adding weight or reps throughout the week?.

    Also how do you feel about adding romanians?, they seem to pair well with the leg curls.
    First statement is correct. I love RDLs, but they don't have a place in this program. They, along with good mornings, are a good substitution for the SLDL I mentioned in the above post.

  2. #62
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    Hey, i have an equipment very similar to this one at home:



    I'm thinking of doing face pulls instead of the reverse flies, do you think it is possible to do them with this machine?, im asking because the cable is higher up, whereas most of the videos i see online seem to be right in front of their face or lower, thanks.

    Also, you say to progress with the flies by adding 5 pounds every month, however that machine i posted only goes in increments of 10, so is it ok to progress 10 pounds instead?.

  3. #63
    Registered User TraposaurusRx's Avatar
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    Originally Posted by davisj3537 View Post
    I would say no. The program doesn't need any more volume. That is what makes it good. Your traps get hit pretty good with all of the other pulls. Your traps aren't a weak point if you are gonna be running this program. You whole body is the weak point.

    I have a feeling you are gonna do them anyway. lol
    Lol you're probably right. What gave it away? My name? Ha

  4. #64
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by GymFreak25 View Post
    Hey, i have an equipment very similar to this one at home:



    I'm thinking of doing face pulls instead of the reverse flies, do you think it is possible to do them with this machine?, im asking because the cable is higher up, whereas most of the videos i see online seem to be right in front of their face or lower, thanks.

    Also, you say to progress with the flies by adding 5 pounds every month, however that machine i posted only goes in increments of 10, so is it ok to progress 10 pounds instead?.
    Most of the questions and comments you've made were good and well thought out. You have good judgement. Use it my friend.

  5. #65
    Registered User GymFreak25's Avatar
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    Originally Posted by davisj3537 View Post
    Most of the questions and comments you've made were good and well thought out. You have good judgement. Use it my friend.
    Thanks man, i just wanted to get your opinion since i have never done that exercise before and im not sure if that machine can work?.

  6. #66
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by GymFreak25 View Post
    Thanks man, i just wanted to get your opinion since i have never done that exercise before and im not sure if that machine can work?.
    It'll work. Just lean back a little and you can change the angle of the pull. IMO I can use much more weight with face pulls than I can for reverse flies. I don't think you'd have any issues adding 10lbs a month.

  7. #67
    Registered User GymFreak25's Avatar
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    Originally Posted by davisj3537 View Post
    It'll work. Just lean back a little and you can change the angle of the pull. IMO I can use much more weight with face pulls than I can for reverse flies. I don't think you'd have any issues adding 10lbs a month.
    Thanks, i think ima start your routine on monday, i actually like the squat/deadlift alternating thing, seems much more balanced, ill let you know how it goes.

  8. #68
    Registered User TraposaurusRx's Avatar
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    Im starting monday too. Also gonna be doing face pulls and pull ups though. I like them both more and being in the marines I like working on pull ups anyway ha

    Who is in for fierce 5 logs?

  9. #69
    Tu papi Jasonk282's Avatar
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    Originally Posted by TraposaurusRx View Post
    Im starting monday too. Also gonna be doing face pulls and pull ups though. I like them both more and being in the marines I like working on pull ups anyway ha

    Who is in for fierce 5 logs?
    I'll follow...just because you're a fellow devildog
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  10. #70
    Registered User GymFreak25's Avatar
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    Hey, i have a question about your first workout under advanced options, i know that your trying to make it more size oriented, but would'nt making the first 2 exercises of each workout 8 reps, the 3rd and 4th exercises 10 reps, and the supersets 12 reps except the calf extensions which are fine at 15, make it better?, not a call out, just wondering your thought process in choosing the 10 rep range for all the exercises?, thanks.

    Also, why isi'nt this a sticky yet, its arguably the best beginners routine of them all imo.

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    Registered User TraposaurusRx's Avatar
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    Originally Posted by Jasonk282 View Post
    I'll follow...just because you're a fellow devildog
    Thanks man ill post when I got a log up. And rah but im in the air wing so you've experienced a lot more for sure

  12. #72
    Registered User TraposaurusRx's Avatar
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    Originally Posted by GymFreak25 View Post
    Hey, i have a question about your first workout under advanced options, i know that your trying to make it more size oriented, but would'nt making the first 2 exercises of each workout 8 reps, the 3rd and 4th exercises 10 reps, and the supersets 12 reps except the calf extensions which are fine at 15, make it better?, not a call out, just wondering your thought process in choosing the 10 rep range for all the exercises?, thanks.
    Im gonna say probably to keep the routine as simple and straightforward as possible for us newbs lol

  13. #73
    Tu papi Jasonk282's Avatar
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    Originally Posted by TraposaurusRx View Post
    Thanks man ill post when I got a log up. And rah but im in the air wing so you've experienced a lot more for sure
    LOL, yes I have. Was an 0311 from 00-06 with the 3/1, then got back in as an 0369 with the 4th LAR.
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  14. #74
    Registered User TraposaurusRx's Avatar
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    Originally Posted by Jasonk282 View Post
    LOL, yes I have. Was an 0311 from 00-06 with the 3/1, then got back in as an 0369 with the 4th LAR.
    Yeah im an aviation ordnancemen on f/a-18s but im at a training squadron lol

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    Hey bad fierce 5 what are you doing on page two? Back to page one with you! Go on get!

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    Good, finally a good workout routine is very similar to mine, do this routine for over a year and have good gains in strength and mass, I do 5-week cycles for exe. a week with 3x8, 4x6, 5x5 and 10x3, and 2x10 week of rest. hug

  17. #77
    Registered User GymFreak25's Avatar
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    Hey, if i do the face pulls instead of the reverse flies, should i still progress monthly with it?, or should i maybe increase weight more frequently since its a compound exercise, im thinking maybe every 2 weeks add 10 pounds?.

    Also for ab work, you say to increase in reps, but do you mean always increase in reps only?, or should i get to a certain amount of reps, say 15 or so, then increase the weight?, thanks.

  18. #78
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    Originally Posted by GymFreak25 View Post
    Hey, if i do the face pulls instead of the reverse flies, should i still progress monthly with it?, or should i maybe increase weight more frequently since its a compound exercise, im thinking maybe every 2 weeks add 10 pounds?.

    Also for ab work, you say to increase in reps, but do you mean always increase in reps only?, or should i get to a certain amount of reps, say 15 or so, then increase the weight?, thanks.
    Don't worry as much about progression on small lifts like that, but for face pulls I would stick with the once a month suggestion.
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  19. #79
    I'm your huckleberry! davisj3537's Avatar
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    I think far too many people put emphasis on rep ranges. Doing 8 instead of 10 or 12...blah blah blah. They are all going to produce results. The difference between a few small reps is surprisingly insignificant. Hence 10 is smack dab in the middle of it all. Honestly the same thing applies for ab work. If you want to start adding weights when you get to a certain rep range feel free. I've been lifting for years and don't stress out over how many reps I'm doing for ab work...a beginner has no place doing so either IMO.

    For face pulls I personally like to use VERY good form, but that is my personal preference. If you started out low, then you probably wouldn't have a hard time adding 5lbs a week like some of the other lifts. That will stall first with OHP though.

    FYI the slow progression for reverse flies isn't meant for a machine fly. It is for cable crossovers or DBs. All machines are different and would require machine specific progression.
    Last edited by davisj3537; 07-20-2015 at 09:24 PM.

  20. #80
    Registered User GymFreak25's Avatar
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    Originally Posted by davisj3537 View Post
    I think far too many people put emphasis on rep ranges. Doing 8 instead of 10 or 12...blah blah blah. They are all going to produce results. The difference between a few small reps is surprisingly insignificant. Hence 10 is smack dab in the middle of it all. Honestly the same thing applies for ab work. If you want to start adding weights when you get to a certain rep range feel free. I've been lifting for years and don't stress out over how many reps I'm doing for ab work...a beginner has no place doing so either IMO.

    For face pulls I personally like to use VERY good form, but that is my personal preference. If you started out low, then you probably wouldn't have a hard time adding 5lbs a week like some of the other lifts. That will stall first with OHP though.

    FYI the slow progression for reverse flies isn't meant for a machine fly. It is for cable crossovers or DBs. All machines are different and would require machine specific progression.

    I'll follow all Fierce 5 logs. If I haven't posted in it then put the link in this thread and I'll do so.
    Thanks, i have one last question concerning the pendlay row, i can do about 95 pounds for 3x5 with good form, i know that to do 3x8 i would have to put on less weight, however if i do i probably won't be able to touch the floor every rep since the plates would be smaller, for example the 10 pound plates are smaller than the 25 pound plates, so what should be my course of action?, should i still use less weight than the 95 pounds even though i won't be able to touch floor every rep?, or start with 95 pounds and work my way up to 8 reps?.

  21. #81
    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by GymFreak25 View Post
    Thanks, i have one last question concerning the pendlay row, i can do about 95 pounds for 3x5 with good form, i know that to do 3x8 i would have to put on less weight, however if i do i probably won't be able to touch the floor every rep since the plates would be smaller, for example the 10 pound plates are smaller than the 25 pound plates, so what should be my course of action?, should i still use less weight than the 95 pounds even though i won't be able to touch floor every rep?, or start with 95 pounds and work my way up to 8 reps?.
    I'd definitely start with sets of 8. I'd just bend your knees a bit more to allow the bar to reach the ground. You could also put something under the weight to raise it up. The main part is keeping a perpendicular back and extending your arms fully. The bar touching the ground doesn't make or break the exercise.

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    Originally Posted by davisj3537 View Post
    I'd definitely start with sets of 8. I'd just bend your knees a bit more to allow the bar to reach the ground. You could also put something under the weight to raise it up. The main part is keeping a perpendicular back and extending your arms fully. The bar touching the ground doesn't make or break the exercise.
    Ok, thanks, i think im just gonna stack some plates on both sides and rest the bar on them, btw i would have thought this routine would be a sticky by now..., yo mods what's up....

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    Davis, awesome job managing the thread so far; keep it up! Will def be creating a log when I get around to starting the program.

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    Thanks jdoug. I look forward to reading your log.

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    Originally Posted by davisj3537 View Post
    You'll notice I said guy in the first part of my post. Women don't have the hormones to get the same growth and strength increases men do. With that in mind I think All pros is a superior program for women. When my gf starts hitting the iron again I'm half tempted to put her back on all pros. It is either that or dropping the progression for this program in half.
    I am glad you added this ^. I would like to try a program like this, or maybe All Pros based on your comment, but felt a little dismayed reading the planned progression of 5 lbs/week for upper body, because I know with my current program I just can't do it. Out of curiosity, do you have a sense of how long it would have taken you GF to add 5 lbs when doing All Pros previously?

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    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by KattElizabeth View Post
    I am glad you added this ^. I would like to try a program like this, or maybe All Pros based on your comment, but felt a little dismayed reading the planned progression of 5 lbs/week for upper body, because I know with my current program I just can't do it. Out of curiosity, do you have a sense of how long it would have taken you GF to add 5 lbs when doing All Pros previously?
    She had no issues with the progression of all pros and she was cutting. It was too slow for her honestly, but it is better to be a little too slow than too fast IMO. Stalling isn't fun and leaving a little in the tank is a good thing.

    I'd give ya two options for programming that I touched lightly on before. Run all pros as is or run this with the progression cut in half. I think you'd be successful in either endeavor. Even with the progression of this program cut in half, all pros will still be twice as slow.

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    Registered User GymFreak25's Avatar
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    Hey, for lat pulldowns i can only increase in increments of 10 like in the face pulls, so do you think i should increase by 10 every week?, or every 2 weeks?, thanks.

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    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by GymFreak25 View Post
    Hey, for lat pulldowns i can only increase in increments of 10 like in the face pulls, so do you think i should increase by 10 every week?, or every 2 weeks?, thanks.
    I'd put a 5lb weight on the weight stack. Works like a charm. Otherwise 10lbs every 2 weeks.

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    Originally Posted by davisj3537 View Post
    I'd put a 5lb weight on the weight stack. Works like a charm. Otherwise 10lbs every 2 weeks.
    Wait so your saying that i can remove those 10 pound plates and replace them with 5 pound ones?, i've never seen those type of plates before though, they look like this:



    Do you know where they sell them at?.

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    Originally Posted by GymFreak25 View Post
    Wait so your saying that i can remove those 10 pound plates and replace them with 5 pound ones?, i've never seen those type of plates before though, they look like this:



    Do you know where they sell them at?.
    I think what he's trying to say is get a 5lb db or 5lb plate and put it on top of it.
    http://forum.bodybuilding.com/showthread.php?t=165717061

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