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  1. #7741
    Registered User cuonglm93's Avatar
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    Originally Posted by WolfRose7 View Post
    how heavy are the collars in your gym?
    I'm not sure how exactly its weight. But a pair of collar maybe about 2.2 lbs (1kg in my gym)
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  2. #7742
    Registered User WolfRose7's Avatar
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    Originally Posted by cuonglm93 View Post
    I'm not sure how exactly its weight. But a pair of collar maybe about 2.2 lbs (1kg in my gym)
    If there are plenty you can manipulate progression with those.

    2 pairs = 4.5lbs, close enough to the progression.
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  3. #7743
    Registered User cuonglm93's Avatar
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    Originally Posted by WolfRose7 View Post
    If there are plenty you can manipulate progression with those.

    2 pairs = 4.5lbs, close enough to the progression.
    What a great idea. I never thought of that before. Thanks for your help
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  4. #7744
    Registered User WildcatDave's Avatar
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    Originally Posted by cuonglm93 View Post
    What a great idea. I never thought of that before. Thanks for your help
    I have done this in the past for OHP.
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  5. #7745
    Registered User RapidFail's Avatar
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    I've just started recording my progress with a Fierce 5 variant that combines the novice full body and dumbbell full body routines.

    You can check it out here:

    https://forum.bodybuilding.com/showt...hp?t=176683591
    Current working weights

    DB Bench: 8 x 24.25KG (53.5lb) per dumbbell
    Front Squat: 5 x 56KG (123.5lb)
    Romanian DL: 8 x 70KG (154lb)
    Pendlays: 8 x 45KG (99lb)
    OHP: 5 x 34.5KG (76lb)
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  6. #7746
    Registered User kfcomg's Avatar
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    Guys, I need help.
    I'm much weaker as sets go on and I can't do the same number of reps every set with the same weight.
    Should I decrease the weight/number of reps on the last sets?
    If I can do 8 reps (instead of 5 determined by the program) on my first set, should I stop at 5 to save strength for remaining reps or do a couple more? Again, in this case, if I increase the weight so that I can only do 5 reps, I won't be able to do 5 reps on my last set.
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  7. #7747
    Registered User WolfRose7's Avatar
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    Originally Posted by kfcomg View Post
    Guys, I need help.
    I'm much weaker as sets go on and I can't do the same number of reps every set with the same weight.
    Should I decrease the weight/number of reps on the last sets?
    If I can do 8 reps (instead of 5 determined by the program) on my first set, should I stop at 5 to save strength for remaining reps or do a couple more? Again, in this case, if I increase the weight so that I can only do 5 reps, I won't be able to do 5 reps on my last set.
    Did you start at 50% of what you think you can get for 3x5 as the program tells you
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  8. #7748
    Registered User kfcomg's Avatar
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    Originally Posted by WolfRose7 View Post
    Did you start at 50% of what you think you can get for 3x5 as the program tells you
    I start with weight at which I can do 6 reps at max on 1st set. It always goes like 6-5-4 or even 6-5-3. That happens more when I do higher rep range exercises.
    Last edited by kfcomg; 01-17-2019 at 09:08 PM.
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  9. #7749
    Registered User SoCalHurler's Avatar
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    Originally Posted by kfcomg View Post
    Guys, I need help.
    I'm much weaker as sets go on and I can't do the same number of reps every set with the same weight.
    Should I decrease the weight/number of reps on the last sets?
    If I can do 8 reps (instead of 5 determined by the program) on my first set, should I stop at 5 to save strength for remaining reps or do a couple more? Again, in this case, if I increase the weight so that I can only do 5 reps, I won't be able to do 5 reps on my last set.
    Stop at 5 on the first set to save strength for remaining sets. If you feel you can do more that first set, dont. Only do the number of set and reps listed. If you make them all, increase weight per the progression protocol.

    Also, for the first several weeks (like 4-6) you should not have any trouble making all reps determined in the program. If you do, you started too heavy. But no worries, if that happens just keep going, and the reset protocol will get you back in line.
    Last edited by SoCalHurler; 01-18-2019 at 06:36 AM.
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  10. #7750
    Fuk off, Lahey! LargePeter's Avatar
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    Been following All Pro since August 1 last year; I've got some pretty gnarly issues with my back and right shoulder especially right now and I think the combination of incline bench (always hated flat) plus overhead presses 3 times a week is not helping. I've been seeing a physical therapist who's doing a lot of myofascial release work around my back, shoulders, pecs and traps which is helping but thinking of migrating over to the beginner F5 because of the load on the shoulders, plus it's providing for extra lat work that AP doesn't, which may help correct some imbalances.

    Am I thinking the right way with this?
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  11. #7751
    Registered User WolfRose7's Avatar
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    Originally Posted by kfcomg View Post
    I start with weight at which I can do 6 reps at max on 1st set. It always goes like 6-5-4 or even 6-5-3. That happens more when I do higher rep range exercises.
    That's not the program
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  12. #7752
    Registered User WolfRose7's Avatar
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    Originally Posted by LargePeter View Post
    Been following All Pro since August 1 last year; I've got some pretty gnarly issues with my back and right shoulder especially right now and I think the combination of incline bench (always hated flat) plus overhead presses 3 times a week is not helping. I've been seeing a physical therapist who's doing a lot of myofascial release work around my back, shoulders, pecs and traps which is helping but thinking of migrating over to the beginner F5 because of the load on the shoulders, plus it's providing for extra lat work that AP doesn't, which may help correct some imbalances.

    Am I thinking the right way with this?
    https://www.youtube.com/results?sear...i+pain+science

    You probably don't need to worry about imbalances

    Nothing wrong with you running F5 though
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  13. #7753
    It is known. Farley1324's Avatar
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    Originally Posted by kfcomg View Post
    I start with weight at which I can do 6 reps at max on 1st set. It always goes like 6-5-4 or even 6-5-3. That happens more when I do higher rep range exercises.
    You're doing it wrong
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  14. #7754
    Building The Monolith Anthony21's Avatar
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    For those that have ran the Intermediate or Intermediate/Advance routine, have any of you added any sets to increase volume?
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  15. #7755
    Registered User TomLifts1's Avatar
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    Is it a bad idea to stay beltless? Will it slow me down?
    My Training Log - https://forum.bodybuilding.com/showthread.php?t=176624181
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  16. #7756
    Building The Monolith Anthony21's Avatar
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    Originally Posted by TomLifts1 View Post
    Is it a bad idea to stay beltless? Will it slow me down?
    Throwing on a belt will definitely help add more lbs to the bar in my experience.
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  17. #7757
    Registered User TAWS6's Avatar
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    Originally Posted by Anthony21 View Post
    For those that have ran the Intermediate or Intermediate/Advance routine, have any of you added any sets to increase volume?
    Honestly by the time I get done with the 3 sets of bench, rows, pulldowns, incline press on upper day and squats, leg press ect on lower day I really have no energy to add anything else lol
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  18. #7758
    Building The Monolith Anthony21's Avatar
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    Originally Posted by TAWS6 View Post
    Honestly by the time I get done with the 3 sets of bench, rows, pulldowns, incline press on upper day and squats, leg press ect on lower day I really have no energy to add anything else lol
    On the main compound lifts I can see that being true. For things like pulldowns, rows, curls, pressdowns, is what I was thinking in terms of maybe adding 1 more set.

    I don't see much in terms of the intermediate and or intermediate/advance routine being logged. How was your experience with it?
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  19. #7759
    Registered User TAWS6's Avatar
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    Originally Posted by Anthony21 View Post
    On the main compound lifts I can see that being true. For things like pulldowns, rows, curls, pressdowns, is what I was thinking in terms of maybe adding 1 more set.

    I don't see much in terms of the intermediate and or intermediate/advance routine being logged. How was your experience with it?
    I've been doing the upper/lower for around 3 years now. Still slowly making progress. If you wanted to add sets to curls maybe you could do 1 set of hammer curls at the end since they hit more of the brachialis. Then on the other side your arms get smoked by all the indirect arm work on this routine to begin with. Adding more sets to rows and pull downs is going to be difficult.
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  20. #7760
    Building The Monolith Anthony21's Avatar
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    Originally Posted by TAWS6 View Post
    I've been doing the upper/lower for around 3 years now. Still slowly making progress. If you wanted to add sets to curls maybe you could do 1 set of hammer curls at the end since they hit more of the upper arm. Then on the other side your arms get smoked by all the indirect arm work on this routine to begin with.
    I just personally never noticed much arm development from things like rows and what not. 3 years huh? Respect for sticking with it for that long. I've been doing 5/3/1 and knowing I shouldn't just switch programs as I always advise. I've been intrigued with trying this program out myself.
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  21. #7761
    Registered User TomLifts1's Avatar
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    Originally Posted by Anthony21 View Post
    Throwing on a belt will definitely help add more lbs to the bar in my experience.
    Of course Im sure it would. Question is more about whether I need to use one for sustained progress, Im just interested in my progress in size and strength rather than what the actual number is to a certain extent
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  22. #7762
    Building The Monolith Anthony21's Avatar
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    Originally Posted by TomLifts1 View Post
    Of course Im sure it would. Question is more about whether I need to use one for sustained progress, Im just interested in my progress in size and strength rather than what the actual number is to a certain extent
    Well strength is related to your said goal of strength progress. I mean are you mainly wanting to stay belt less? If not then just throw on a belt for continued progress. If you're progressing without a belt then keep doing what you're doing.

    I know for me I use a belt as it helps reinforce proper bracing which results in stronger lifts.
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  23. #7763
    Registered User TAWS6's Avatar
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    Originally Posted by Anthony21 View Post
    I just personally never noticed much arm development from things like rows and what not. 3 years huh? Respect for sticking with it for that long. I've been doing 5/3/1 and knowing I shouldn't just switch programs as I always advise. I've been intrigued with trying this program out myself.
    Yeah I have no interest to train more than 4 days so I figure this to be best. I ran 5/3/1 for a while as well.
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  24. #7764
    Building The Monolith Anthony21's Avatar
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    Originally Posted by TAWS6 View Post
    Yeah I have no interest to train more than 4 days so I figure this to be best. I ran 5/3/1 for a while as well.
    I'm on my 12th cycle with 5/3/1. I've actually been implementing a lot of the movements in Fierce 5 with the progression methods as well so it's a combination of the two, using 5/3/1 for the main movements and picking my accessory movements from Fierce 5.
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  25. #7765
    Chihuahua in the rain Corbets's Avatar
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    What can I sub in for the face-pulls in the novice routine? Unfortunately, I don’t have a good set of dumbbells at the moment. I’m currently doing wide-grip pull-ups to work the back a bit, but I don’t think that helps the rotator cuffs, which I think is the primary reason for doing the face-pulls...?
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  26. #7766
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Corbets View Post
    What can I sub in for the face-pulls in the novice routine? Unfortunately, I don’t have a good set of dumbbells at the moment. I’m currently doing wide-grip pull-ups to work the back a bit, but I don’t think that helps the rotator cuffs, which I think is the primary reason for doing the face-pulls...?
    Band pull aparts, banded face pulls, barbell face pull are a couple alternatives that come to mind. Do you have dbs at all? You can always do reverse db laterals.

    Primary target for face pulls would be rear delts which is a focus point of Fierce 5.
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  27. #7767
    Chihuahua in the rain Corbets's Avatar
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    No dumbbells at the moment; will be replacing asap. But I had no idea I could do facebulls with a barbell - looking into that now, thanks!
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  28. #7768
    Registered User bloxonfire's Avatar
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    1) can American hip thrusts be subbed for weighted back extension?

    2) I avoid calves. I used to train them but It got to a point where I felt that I would tear a calf muscle so I thought it was not worth it and that calves would be worked on other exercises. Can this be skipped / subbed with anything else?
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  29. #7769
    Registered User tommy4life's Avatar
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    Originally Posted by bloxonfire View Post
    1) can American hip thrusts be subbed for weighted back extension?

    2) I avoid calves. I used to train them but It got to a point where I felt that I would tear a calf muscle so I thought it was not worth it and that calves would be worked on other exercises. Can this be skipped / subbed with anything else?
    1. Sure

    2. Pretty sure you won't tear a calf muscle but if you hate them soo then you don't have to.
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  30. #7770
    Registered User bloxonfire's Avatar
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    Originally Posted by tommy4life View Post
    1. Sure

    2. Pretty sure you won't tear a calf muscle but if you hate them soo then you don't have to.
    Thanks buddy.

    I was referred to this program by a member and advised to do intermediate upper / lower

    Do you think I should start from novice?

    I'm not sure if I would be classed as beginner

    stats:

    I'm 34, 5'8, 148lbs

    Squat = 65kg - 4 x 10
    Press = 45kg - 3 x8 but this is on a machine - i stopped at 40kg on BB as I felt there was too much pressure on my spine
    Deadlift = 100kg but stopped a long time ago as I kept pulling my lat muscles repeatedly
    Bench = 3 x 8 50kg

    I have been training around 2 years and currently have an upper lower split with 8 exercises per day
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