"Fierce 5" Comprehensive Program List

[ChrisWhite90]

Embedded it for you

Cheers

[MyEgoProblem]

Tricep extentions...

My ass always comes up doing em.. right at full stretch behind my head as i ride the stretch reflex and just before i throw it back up..

Never fell off the bench.. even though i always have my head over the end for a longer rom (so im not hitting the bench with bar)

I took a deload over Christmas and it was my first day back in the gym Tuesday (Workout A - Novice)
I can barely walk from squatting (yesterday and today i feel worse) probably due to the deload. How should i handle my workout today which includes front squats?

Hi..
Had 3 weeks off..
Died doing squats And deads..
Had issues gettin off the ****ter ..
Know the feels..

The answer is..
Nut up, warm up and cry when your finished training.. doms are easy to work through with a good warm-up.

Have fun 😂

[fluidZ]

Squat form check please.

3 x 6 176lbs

This did feel a bit tough this week, but I’m a bit under the weather at the moment, was a lot easier last week at 3x5

YouTube /58G15709GT0

looks pretty good. cam angle needs to be higher, and I"m a noob, so grain of salt:

a smidge lower, and back might be slightly arched. bar drifts slightly forward sometimes as well.


still pretty solid.

[rlefebvr]

Squat form check please.

3 x 6 176lbs

This did feel a bit tough this week, but I’m a bit under the weather at the moment, was a lot easier last week at 3x5

YouTube /58G15709GT0

Looking good.

Something I have noticed, but I have no idea if it matters or not.

His knees tend to go backwards at the start of the squat.

I don't know if that could be a problem later on.

You really see it on the first and second rep

[speedy116]

If I take the dumbell version, will I still get good results and bulk up?

[fluidZ]

If I take the dumbell version, will I still get good results and bulk up?

Yup. In fact, some of the DB (and even cable) exercises are better than their BB forms... bench / incline bench comes to mind as a great example... Much more ROM in the db / cable version because you can pull your arms in similar to flies, whereas with BB your ROM is much more limited...



The biggest downside, imo, is that when you move on to barbells, your strength will be far greater than your form capabilities.

So you may consider running the novice barbell program for a while at lighter weights, then move on to U/L or another intermediate program after you've learned good form for squat / bench / deadlift / rows. The machine and cable work is generally pretty easy to pick up though!

[tdod101]

Hey all, so I have a thought/question. If any have you have been following my progress you'll know I'm doing alright, but squats is my enemy, I'm currently doing with 195lbs but failed my self because I know my form went for a nose dive on Monday, it felt overly heavy and I just wasn't satisfied with the quality of the reps.

Furthermore I've noticed everything is growing nicely and looking great and feeling strong, except my quads, my quads are lagging behind my other body parts, I've done some reading and have discovered that 1x20 squats is excellent for quad development. If I were to say cut my weight in half from 195 to 100(ish) and 1x20 would that be acceptable? I don't want to give up on squats but I don't want to hurt my self either. I'm hitting new PR's almost every week, hell even my OHP is at 130lbs.

Thoughs?

P.S. I'm only saying all this because when I was doing SL 5x5 my legs were like tree trunks, super swol. On this program, not so much. My legs feel week. But my deadlift is strong, is that strange?

[Farley1324]

Hey all, so I have a thought/question. If any have you have been following my progress you'll know I'm doing alright, but squats is my enemy, I'm currently doing with 195lbs but failed my self because I know my form went for a nose dive on Monday, it felt overly heavy and I just wasn't satisfied with the quality of the reps.

Furthermore I've noticed everything is growing nicely and looking great and feeling strong, except my quads, my quads are lagging behind my other body parts, I've done some reading and have discovered that 1x20 squats is excellent for quad development. If I were to say cut my weight in half from 195 to 100(ish) and 1x20 would that be acceptable? I don't want to give up on squats but I don't want to hurt my self either. I'm hitting new PR's almost every week, hell even my OHP is at 130lbs.

Thoughs?

P.S. I'm only saying all this because when I was doing SL 5x5 my legs were like tree trunks, super swol. On this program, not so much. My legs feel week. But my deadlift is strong, is that strange?

Follow the program

Your legs aren't big because you are only squatting with 195 lbs.

[fluidZ]

Hey all, so I have a thought/question. If any have you have been following my progress you'll know I'm doing alright, but squats is my enemy, I'm currently doing with 195lbs but failed my self because I know my form went for a nose dive on Monday, it felt overly heavy and I just wasn't satisfied with the quality of the reps.

Furthermore I've noticed everything is growing nicely and looking great and feeling strong, except my quads, my quads are lagging behind my other body parts, I've done some reading and have discovered that 1x20 squats is excellent for quad development. If I were to say cut my weight in half from 195 to 100(ish) and 1x20 would that be acceptable? I don't want to give up on squats but I don't want to hurt my self either. I'm hitting new PR's almost every week, hell even my OHP is at 130lbs.

Thoughs?

P.S. I'm only saying all this because when I was doing SL 5x5 my legs were like tree trunks, super swol. On this program, not so much. My legs feel week. But my deadlift is strong, is that strange?

Everybody has 1 exercise (or more!) that gives them issues. You're doing great and making progress.. Squat is a technical lift, and drilling in good form with lighter weights will pay off greatly later on.

There are plethora of studies showing the clear advantages of squats over leg press, which is what I believe you were wanting to sub last week or so.

Take the reset, keep obsessing over good form, and I promise you your legs will be bigger in the months to come than if you just started maxing out on leg press now... not to mention your ass, abs, and all the other good junk that squats have over LP.



I know the frustration dude... I'm having to relearn all of my forms now... because I did have a few ouchies that popped up once I reached 3x5 at 260lb...

[ChrisWhite90]

Looking good.

Something I have noticed, but I have no idea if it matters or not.

His knees tend to go backwards at the start of the squat.

I don't know if that could be a problem later on.

You really see it on the first and second rep

Thanks for pointing this out, I’ve just re-watched and also notice this, I’ll try correct this next time so thanks for bringing it to my attention

[SoCalHurler]

Mmm, not sure you fully got it. See below:

================================

Workout B - First workout at starting weights, then second and third workouts with an increased weight, then fourth with an increased weight, then fifth and sixth workouts at an an even higher weight.
Repeat until stall
================================

In other words, every Monday (assuming your doing MWF) increase the weight for each lift, and don't increase again until the following Monday. If you miss reps on a lift, use the same weight next time (even if the next time is the following week, when you'd increase weight). If you miss reps again on that lift, drop weight 15%.

[SoCalHurler]

OK, time to get serious about this. I've been doing FF non-diligently since August 2015. In that time I've definitely gotten stronger, bigger and more defined, but I could be much more so - a lot of wasted time and effort over the past 1.5 years.

6'1", 196, with a nice sized bike tire around the waste - I look pretty decent standing up, but if I sit or bend over, hello Homer Simpson.

Current PR (April 2017)
Squat 105 165 3X5
Bench 160 165 3X5
Deadlift 145 195 3X5

Squats and DLs are low b/c I had knee surgery back in Sept, just started back on FF Novice and wanted to start them very low to improve my form and give the knee plenty of time to adjust.

Goal over the next 6-8 months is to first lose the gut (or at least get to 180) and then bulk until I can bench 200. (If I get the bench to 200, what would be typical squat and DL weights I should be able to lift?)

Wish me luck

[Farley1324]

OK, time to get serious about this. I've been doing FF non-diligently since August 2015. In that time I've definitely gotten stronger, bigger and more defined, but I could be much more so - a lot of wasted time and effort over the past 1.5 years.

6'1", 196, with a nice sized bike tire around the waste - I look pretty decent standing up, but if I sit or bend over, hello Homer Simpson.

Current PR (April 2017)
Squat 105 165 3X5
Bench 160 165 3X5
Deadlift 145 195 3X5

Squats and DLs are low b/c I had knee surgery back in Sept, just started back on FF Novice and wanted to start them very low to improve my form and give the knee plenty of time to adjust.

Goal over the next 6-8 months is to first lose the gut (or at least get to 180) and then bulk until I can bench 200. (If I get the bench to 200, what would be typical squat and DL weights I should be able to lift?)

Wish me luck

It doesn't work that way.

So let's just call it squat 300+ and dead 315+

[JonRain90]

Would ditch starting strength for this program?

[Farley1324]

Would ditch starting strength for this program?

No. Don't routine hop. Keep going.

http://forum.bodybuilding.com/showth...hp?t=158406513

[SoCalHurler]

\
So let's just call it squat 300+ and dead 315+

Yeah, that's what I was looking for. Thanks

[fluidZ]

Would ditch starting strength for this program?

to go against the grain of usual advice on here, I think you should switch on your next deload / stall.

F5 was specifically created to address the issues with SS (and other simple novice routines), and (if memory serves) Davis is of mind that if you complete SS you will need to aggressively target your imbalances created by the lack of pulling volume. (seriously, face pulls and rows are significant af)



I'm not going to go around to people doing SS and be like "Hey your program is imbalanced and made for sports, try this instead", but if someone asks my honest opinion then I will give it.

But I'm just a noob.

[speedy116]

Yup. In fact, some of the DB (and even cable) exercises are better than their BB forms... bench / incline bench comes to mind as a great example... Much more ROM in the db / cable version because you can pull your arms in similar to flies, whereas with BB your ROM is much more limited...



The biggest downside, imo, is that when you move on to barbells, your strength will be far greater than your form capabilities.

So you may consider running the novice barbell program for a while at lighter weights, then move on to U/L or another intermediate program after you've learned good form for squat / bench / deadlift / rows. The machine and cable work is generally pretty easy to pick up though!

Thanks for all this information! Will defenitely take this into consideration!

[tdod101]

Question, just to make sure I've been doing this program properly.

Say on Wednesday, day A I fail bench press, at 135lbs. Then on Monday day A I pass bench press with 135lbs. Do I add 5lbs for Friday? Or do I stay at 135lbs till the following Wednesday, day A again.

M
W bench 135 fail 1x
F

M bench 135 pass
W
F bench 140???

[WolfRose7]

Question, just to make sure I've been doing this program properly.

Say on Wednesday, day A I fail bench press, at 135lbs. Then on Monday day A I pass bench press with 135lbs. Do I add 5lbs for Friday? Or do I stay at 135lbs till the following Wednesday, day A again.

M
W bench 135 fail 1x
F

M bench 135 pass
W
F bench 140???

it would depend how the Monday worked for me at that point.
If the last rep of the last set was still pretty hard, within 1-2 of failure I would do 135 again Fri.
If it was smooth and fairly easy, suggesting the previous fail was just an anomaly (food,sleep,work, stress etc) rather than a strength issue.
Then I would increase.

If in doubt, keep it the same for 1 more session and increase the following week

[OmarCominYo]

Say on Wednesday, day A I fail bench press, at 135lbs. Then on Monday day A I pass bench press with 135lbs. Do I add 5lbs for Friday? Or do I stay at 135lbs till the following Wednesday, day A again.

As far as I remember, you only increase weight on mondays.
Would mean it looks like this:

M
W bench 135 fail 1x
F

M bench 135 pass
W
F bench 135

M
W bench 140
F

[tdod101]

As far as I remember, you only increase weight on mondays.
Would mean it looks like this:

M
W bench 135 fail 1x
F

M bench 135 pass
W
F bench 135

M
W bench 140
F

I don't see that in the FAQ.

[OmarCominYo]

Yeah you're right but I think it was asked before. I just note my workout plan for the week on Sundays and roll with it (only exception is if I fail a lift on monday for the second time, then I drop the weight on Fri). But honestly, I don't think it matters much.

[reeymar]

JUst starting to use this program today the UPPER/LOWER and I feel so good with the workout. Now my question is, my weight is 75kg with 28% body fat and have this stubborn belly fat. My goal is to go 68kg and lower this body fat. Do you think this routine will fit on me? Its like im cutting. Thanks! I like the workout upper/lower. Been workingout for 3 months.

[Farley1324]

JUst starting to use this program today the UPPER/LOWER and I feel so good with the workout. Now my question is, my weight is 75kg with 28% body fat and have this stubborn. My goal is to go 68kg and lower this body fat. Do you think this routine will fit on me? Its like im cutting. Thanks! I like the workout upper/lower. Been workingout for 3 months.

You need to consider your fat loss goals as 100% diet. You will lose bodyfat by restricting your calories so that you lose 1-2 lbs (0.5kg-1kg max) of bodyweight per week.

You can run the program while cutting, yes

[OmarCominYo]

JUst starting to use this program today the UPPER/LOWER and I feel so good with the workout. Now my question is, my weight is 75kg with 28% body fat and have this stubborn. My goal is to go 68kg and lower this body fat. Do you think this routine will fit on me? Its like im cutting. Thanks! I like the workout upper/lower. Been workingout for 3 months.

Why not Novice?

[tdod101]

So I'm just gonna assume it's what I think it is with the progression.

Today I deadlifted 240 and failed on the last rep, on Friday I will deadlift 240, and if I pass all sets I will increase weight the following week on Wednesday to 245.

[reeymar]

Why not Novice?

Good question, I still consider myself as novice but what I need is frequency and intense workout. 4 days or upper/lower maybe can help me lose my body fat & my stubborn belly.

[TheGymJim]

Good question, I still consider myself as novice but what I need is frequency and intense workout. 4 days or upper/lower maybe can help me lose my body fat & my stubborn belly.

No. Eating in a caloric deficit will do that.

Also, you're only 75kg and 28% (oddly specific) body fat? How tall are you?

[lolruxlol]

Any harm in adding kettlebell swings to the end of int U/L workouts?