"Fierce 5" Comprehensive Program List

[jozeee7]

Oh okay. Btw, is the standing OHP preferred over the seated OHP?

[davisj3537]

I'm just going to keep trying 25 until I get it and then keep doing 25 until I get about 14 reps or so and then up it. Rinse and repeat.

Sorry, I am. I don't mean to keep talking over and over about the same thing. What happened was, my brother was talking about working out at work and they were the ones telling him not to use the smith. They said they saw a ton of videos and stuff. I told him it doesn't matter at all and smith is fine, but he insisted that I ask. No more questions about the smith from me.

You're not bothering me; I was just trying to save you time from arguing with whoever is saying the smith is poison.

Oh okay. Btw, is the standing OHP preferred over the seated OHP?

Your pick man

[QuickReflection]

Parallel back squats are preferred actually. IMO it takes an intermediate/advanced lifter to correctly ATG squat high bar.

This makes me think I'm getting too low for my level of experience. I did power clean in HS so I naturally have a tendency to get super low on my front squat. Should I not go down as low? Another problem I kinda have is my knees are bent a lot when I do back squat but I don't think I am dropping my hips enough (thighs are about parallel but knees are really bent). Is this a problem?

[Squid24]

Parallel back squats are preferred actually. IMO it takes an intermediate/advanced lifter to correctly ATG squat high bar.

I can do it with NO weight

Ok, maybe with SOME weight, but NOT with what I did today...dat sh!t was HEAVEEEE

[davisj3537]

This makes me think I'm getting too low for my level of experience. I did power clean in HS so I naturally have a tendency to get super low on my front squat. Should I not go down as low? Another problem I kinda have is my knees are bent a lot when I do back squat but I don't think I am dropping my hips enough (thighs are about parallel but knees are really bent). Is this a problem?

Post a video

I can do it with NO weight

Ok, maybe with SOME weight, but NOT with what I did today...dat sh!t was HEAVEEEE

But who was squat?

[Squid24]

Post a video

But who was squat?

Some dude I know...

I thought you knew him too...my bad..

[davisj3537]

Some dude I know...

I thought you knew him too...my bad..

He sounds like a cool guy.

[Jwh406]

Dumb question I've got two weeks left ono the golden six routine would like to start this one would you recommend the intermediate routine? If it's in the faq I missed it

[MyEgoProblem]

Dumb question I've got two weeks left ono the golden six routine would like to start this one would you recommend the intermediate routine? If it's in the faq I missed it

Squat/dead /bench /press numbers?

[Jwh406]

Dead lift isn't in the program here is my current weights and program
Squat 235 4x10 (ive had a few major knee and leg injuries so I'm working at it)
Bench 220 4x10
Pull ups 3x12 to 15
Shoulder press dumbbell 60 4x10
Curls dumbell 45 3x10
Sit ups 4x50

[MyEgoProblem]

Dead lift isn't in the program here is my current weights and program
Squat 235 4x10 (ive had a few major knee and leg injuries so I'm working at it)
Bench 220 4x10
Pull ups 3x12 to 15
Shoulder press dumbbell 60 4x10
Curls dumbell 45 3x10
Sit ups 4x50

The upper lower would probably fit you pretty well tbh. Squat is a little behind but should catch up with the progression.

[davisj3537]

Either the upper/lower or UL PPL would be a good fit IMO

[Jwh406]

Thanks for the reply. I've had a few major leg injuries and it's hampered my progress in the squat but I'm working at it... breaking 90 degrees puts a lot of pressure on some of my artificial and repaired parts but no excuses just slower progress

[Jwh406]

Ok I'm going to go with the upper/lower for my next program however what can I use as replacements for the following
i see front squat mentioned as a possibility but noticed it's already in use obviously I can search here or google replacements, but looking for advice on the best ones for this program

Leg press
Leg extension
Leg curl

[davisj3537]

Ok I'm going to go with the upper/lower for my next program however what can I use as replacements for the following
i see front squat mentioned as a possibility but noticed it's already in use obviously I can search here or google replacements, but looking for advice on the best ones for this program

Leg press
Leg extension
Leg curl

If I know why you're subbing them it will help me replace them.

[Jwh406]

I just don't have a leg curl or extension machine or access to a leg press

I was looking at
Leg extension = rear foot split squat
Leg press=dumbell squat
Leg curl=sldl

[davisj3537]

I just don't have a leg curl or extension machine or access to a leg press

I was looking at
Leg extension = rear foot split squat
Leg press=dumbell squat
Leg curl=sldl

Those work fine man.

[Jwh406]

Thanks

[jozeee7]

Im skinny fat. I have about 18-20℅ body fat. Bulk or cut?

[davisj3537]

cut

[TAWS6]

Well, I ended up with a moderate mcl sprain and bone bruise. Doc said I will be ready to hit the gym in about 2 more weeks. (Total of 6 weeks out give or take.) I was thinking of coming back and using very very light weight. Maybe even doing front squat with about 55 lbs just to get my form back lol. I am also thinking of subbing out leg curl for good mornings because those are a bit easier on my legs overall. Do you think I should drop all the assistance work on lower days for a little while and just go light on the main lifts? I have really only gained a lb or two. My legs look a little softer but nothing crazy surprisingly ha ha.

[davisj3537]

Well, I ended up with a moderate mcl sprain and bone bruise. Doc said I will be ready to hit the gym in about 2 more weeks. (Total of 6 weeks out give or take.) I was thinking of coming back and using very very light weight. Maybe even doing front squat with about 55 lbs just to get my form back lol. I am also thinking of subbing out leg curl for good mornings because those are a bit easier on my legs overall. Do you think I should drop all the assistance work on lower days for a little while and just go light on the main lifts? I have really only gained a lb or two. My legs look a little softer but nothing crazy surprisingly ha ha.

That all sounds fine. I'd take it as slow as needed to feel 100% comfortable with your rehab. Nothing worse than reinjuring by starting back too fast.

[MyEgoProblem]

That all sounds fine. I'd take it as slow as needed to feel 100% comfortable with your rehab. Nothing worse than reinjuring by starting back to fast.

too true! ive lost years of progress smashing my head against a wall with my shoulder.... and not letting it heal properly first..

[lolthatpotato]

What are some recommendations you'd make for the ab work? I'm currently doing leg raises but I don't think there's really any way of progression other than reps, and I don't know if it's right to be doing like 2x50 or something (I can't do that, but following rep progression it would end up like that). I googled and there were a bunch of exercises but I don't know which ones are better so could you suggest a few?

[Garbarrage]

Dammit... was getting on really well with this program. Surprisingly ended up enjoying Workout B more, despite initially preferring A, as pushups were a big part of my routine I was geared up towards bench press etc.

Squats were up to 135lb 60kg.
RDL up to 55kg. Started slow with this one due to dodgy lower back. Turned out to be my favourite lift as it's really one that I thought would never be able to do.

Anyhow, I got a touch over-confident last night and picked up the cadence a little. I had previously been doing them quite slowly and really concentrating on good form. On rep 4 of the final set, I sort of snatched at the bottom at the start of the rep and felt a slight twinge in my lower back on the right side. Dropped the weight and stood up. No pain.

Carried on with the rest of the workout, but something didn't feel quite right. Got home and certain motions would elicit a very slight dull pain, but was hard to pin down which ones. Woke up this morning and was stiff and a little sore. This got a little bit worse throughout the day. Sitting in an office and driving a lot. It's a little sore for a minute or two when I stand, but loosens up pretty quickly once I start walking.

My suspicion is that I pinched a nerve, despite no pain in my butt or down my legs. It's quite mild compared to some previous acute episodes.

Probably a good time for a deload anyway. Will probably replace weight training with swimming for a week or two and see how I get on.

Bit of a bummer, but probably good that it happened early on. Will not be getting overconfident again.

[davisj3537]

What are some recommendations you'd make for the ab work? I'm currently doing leg raises but I don't think there's really any way of progression other than reps, and I don't know if it's right to be doing like 2x50 or something (I can't do that, but following rep progression it would end up like that). I googled and there were a bunch of exercises but I don't know which ones are better so could you suggest a few?

Try some of these http://www.exrx.net/Lists/ExList/WaistWt.html

Dammit... was getting on really well with this program. Surprisingly ended up enjoying Workout B more, despite initially preferring A, as pushups were a big part of my routine I was geared up towards bench press etc.

Squats were up to 135lb 60kg.
RDL up to 55kg. Started slow with this one due to dodgy lower back. Turned out to be my favourite lift as it's really one that I thought would never be able to do.

Anyhow, I got a touch over-confident last night and picked up the cadence a little. I had previously been doing them quite slowly and really concentrating on good form. On rep 4 of the final set, I sort of snatched at the bottom at the start of the rep and felt a slight twinge in my lower back on the right side. Dropped the weight and stood up. No pain.

Carried on with the rest of the workout, but something didn't feel quite right. Got home and certain motions would elicit a very slight dull pain, but was hard to pin down which ones. Woke up this morning and was stiff and a little sore. This got a little bit worse throughout the day. Sitting in an office and driving a lot. It's a little sore for a minute or two when I stand, but loosens up pretty quickly once I start walking.

My suspicion is that I pinched a nerve, despite no pain in my butt or down my legs. It's quite mild compared to some previous acute episodes.

Probably a good time for a deload anyway. Will probably replace weight training with swimming for a week or two and see how I get on.

Bit of a bummer, but probably good that it happened early on. Will not be getting overconfident again.

Sucks to hear man. Your recovery plan sounds like a pretty good one. Good luck dude.

[Garbarrage]

Try some of these

Sucks to hear man. Your recovery plan sounds like a pretty good one. Good luck dude.

Thanks for the well wishing. I'm actually pretty upbeat though. This program is truly awesome. I honestly thought I'd never be able to do some of the things I've been doing. Despite the low weight. The way this program progresses gives me confidence that I can achieve some decent lifts down the road.

Previous to this hiccup my back was feeling great. I was carrying that form into my every day life. Learning to hip hinge properly has honestly changed my life. I've done manual handling courses in work, and am surprised at how wrong they have it.

[dgoyena216]

Finally back at the gym this week. Didnt go for week and a half from being sick. This will be only my 2nd full week of intermediate. I must say, my hamstrings have never felt so damn sore! Im sure thatll go away after this week. Well it should.

[k260jl]

I have your typical flat asian ass. Could I add an extra glute/ass work out on top of f5?

[dgoyena216]

I have your typical flat asian ass. Could I add an extra glute/ass work out on top of f5?

Weighted hip thrusts or glute bridges would probably be fine.