"Fierce 5" Comprehensive Program List

[fluidZ]

Decided to take this week as a de-load week instead of when I'm away, due to getting a bit of pain in my left knee & I also rang the holiday venue and they have a gym I can use (with limited equipment) but i'll make it work.

The main reason for the off week is my knee, would it be worth doing my upper body B workout tomorrow or just sack this week off altogether?

I don't really want to be doing any lower body lifts as I don't want to make my knee any worse, so lowering the load isn't really an option.

It's up to you dude. If you want to squeeze in another workout then go for it. I already told you, personally I would do as much as I could to stay grooved / reduce DOMS from the time away from the gym.

Also, what caused your knee issues? I was having some knee pain from locking them out on squat and leg press... Was a pretty quick fix!

[fluidZ]

Thanks for the help WolfRose7,FluidZ

But i have one more Question
Im running intermediate program from 3 months and i have good gains but wonder if this program is for me?I think its for me but what do you think guys?
My Lifts are:
Bench:200lbx1
Squat:255x1
OHP:maybe 100x1 i dont know

The first 6-8 months I trained and ate as an idiot.Now i think I eat and train properly(when started Fierce 5 U/L)

Sorry if my english is bad

If you are having good results on the program, then you should probably stay on it.

Only change programs if you have a good reason to, such as not making gains, being super bored, or time / equipment constraints.

[rlefebvr]

I gotta stop listening to Jeff Caveliere.

There won't be any safe exercise left to do otherwise.

Every video seems to be how such and such exercise is the worst exercise you can do

[fluidZ]

I gotta stop listening to Jeff Caveliere.

There won't be any safe exercise left to do otherwise.

Every video seems to be how such and such exercise is the worst exercise you can do

haha

he's actually one of my favorite youtubers.

He only has come down real hard on a few exercises, such as BB front raises... "This exercise is literally what we in the physical therapy world do to test for impingement!"

It's also hard to not believe the muscle marker...

[SteveC80]

I started the program with 2-3mins rest. Last night I had 5 min rests on squat and bench.

Squats 3x5 95kg PR
Bench 5,5,3 72.5kg PR

If I had kept 3min rests no way I would of got anywhere near that.



Do you stick to 3mins and fail/reset?

[TnTNZ]

^^ Good question.

I happily go to a 5 min rest period but much past that? At the novice stage it's an indicator you're probably needing a reset.

Once you start getting real heavy, having 8-10 minute rest periods can be a thing, personally I think that's too long but there are many guys much stronger that do that.

[TheGymJim]

haha

he's actually one of my favorite youtubers.

He only has come down real hard on a few exercises, such as BB front raises... "This exercise is literally what we in the physical therapy world do to test for impingement!"

It's also hard to not believe the muscle marker...

I mean front raises are pointless anyway since everyone that works out has proportionally overdeveloped front delts from all the pressing.

[giokve]

I mean front raises are pointless anyway since everyone that works out has proportionally overdeveloped front delts from all the pressing.

And he probably meant upright rows, that's what Jeff keeps demonizing.

[TheGymJim]

And he probably meant upright rows, that's what Jeff keeps demonizing.

They're probably not as bad as they're made out to be, but on the other hand just do low-to-high face pulls because they're better lol

[Gp4kills]

Hello everybody,I have a question in terms of RDL and Pendlay Rows,currently my Pendlay s at 176LB x10 and my RDL s at 187x10 no straps and it's honestly taking me great efford to to them,especually after heavy squats,bench or front squat,OHP since I'm still running Novice Program. So my question is should I lower the weight,focus on main lifts like bench,squats,front squats,rdl and keep rest periods 1-2minutes as it says cause currently at the last set i have to take 3 minutes I just cant,without sacrificing form or should i continue to increase them like I have been doing so far

[WolfRose7]

Hello everybody,I have a question in terms of RDL and Pendlay Rows,currently my Pendlay s at 176LB x10 and my RDL s at 187x10 no straps and it's honestly taking me great efford to to them,especually after heavy squats,bench or front squat,OHP since I'm still running Novice Program. So my question is should I lower the weight,focus on main lifts like bench,squats,front squats,rdl and keep rest periods 1-2minutes as it says cause currently at the last set i have to take 3 minutes I just cant,without sacrificing form or should i continue to increase them like I have been doing so far

3 minutes rest is totally fine.

[Richyy95]

3 minutes rest is totally fine.

Hang on, how much rest should I be doing in between each set? Say I have 3 sets of 8 Deadlift? What should the rest between them be? Currently I am only resting about 30 - 40 seconds

[WolfRose7]

Hang on, how much rest should I be doing in between each set? Say I have 3 sets of 8 Deadlift? What should the rest between them be? Currently I am only resting about 30 - 40 seconds

You mean RDL? 2-3 should be good.
3-5 for heavier squats and and conv deadlifts

30-40s might be suitable for density work for curls, pulldowns etc but not for barbell work

[Richyy95]

You mean RDL? 2-3 should be good.
3-5 for heavier squats and and conv deadlifts

30-40s might be suitable for density work for curls, pulldowns etc but not for barbell work

Yeh, I normally wait under a minute for 3 sets, so maybe if I wait longer it will be better for me !

[fluidZ]

Yeh, I normally wait under a minute for 3 sets, so maybe if I wait longer it will be better for me !

anything under 90 seconds imo isn't weight lifting, it's cardio.

I know the plans tell you to start out light, but if you only need that long to rest, then maybe you should bump it up a little bit

[Farley1324]

Hang on, how much rest should I be doing in between each set? Say I have 3 sets of 8 Deadlift? What should the rest between them be? Currently I am only resting about 30 - 40 seconds

So you're doing cardio lol

[SteveC80]

^^ Good question.

I happily go to a 5 min rest period but much past that? At the novice stage it's an indicator you're probably needing a reset.

Once you start getting real heavy, having 8-10 minute rest periods can be a thing, personally I think that's too long but there are many guys much stronger that do that.

Thanks for the reply. I'm doing the same weights today, so I'll see how it goes.

After reading the novice sticky and this thread I wanted to be the first to ask:

Does the novice program have to much volume?

All these guys asking to add more volume and more arms or chest need to give it a try first for at least 2 months.

[Richyy95]

anything under 90 seconds imo isn't weight lifting, it's cardio.

I know the plans tell you to start out light, but if you only need that long to rest, then maybe you should bump it up a little bit

Well I can always just about do it with all my power hahaha, so the weight is fine, unless as I am not waiting long enough it will make it easier if I do wait a bit longer, therefore changing the weight... I thought you had to wait 2 or 3 mins between each new exercise, not each set ffs. So I have been doing it wrong for like 3 months.. sick

[Ben0090]

I've been in and out of the gym for like 4 years, never been consistent, had loads of months off, never stuck to anything or ate enough consistently, made little to no progress. I'm looking to build muscle and strength, I'm sick of having skinny arms, no legs, no real muscle in general (except a somehow dominant chest from all the flyes I was told to do by the 'personal trainer' at school) and I'm hoping this is the program to do it...

so is it????

I'm 20 years old, 5'8'' ish, 60kg ish, squat 60kg ish, romanian deadlift about the same, ohp about 45kg, dumbbell row about 26kg...

All I've read about 3x5 strength programs such as staring strength is that they build lower body but leave upper body especially arms etc lagging, I'm guessing the added work here changes that significantly?

davisj3537 thanks for the program

[fluidZ]

yeah dude, f5 fixes a lot with SS

[fluidZ]

@Richy

what are your lifts at now dude? and starting? i dont see a log if you have one.

[Ben0090]

what are your lifts at now dude? and starting? i dont see a log if you have one.

So I'm starting tonight with weights I think I can manage... maybe squats are pushing it a bit I dunnu, I'll find out, and if they are I'll drop back 5kg next time.

Squat 50kg
Bench Press 40kg
Dumbbell Rows 22kg (Not pendlays I know.. but as said in the acceptable replacements, they're a horizontal row, and I love them)
Face Pulls 20kg (Cable weight is not relative to anything really I'm guessing)
Calf Raises 20kg (complete guess, never done them before, I'll find out a good weight soon when I go to the gym)
Dumbbell Skullcrushers 8kg (Again, not exactly as written, but I like them, and the acceptable replacements would suggest they are fine)

I'll start a log after my first session tonight

[fluidZ]

So I'm starting tonight with weights I think I can manage... maybe squats are pushing it a bit I dunnu, I'll find out, and if they are I'll drop back 5kg next time.

Squat 50kg
Bench Press 40kg
Dumbbell Rows 22kg (Not pendlays I know.. but as said in the acceptable replacements, they're a horizontal row, and I love them)
Face Pulls 20kg (Cable weight is not relative to anything really I'm guessing)
Calf Raises 20kg (complete guess, never done them before, I'll find out a good weight soon when I go to the gym)
Dumbbell Skullcrushers 8kg (Again, not exactly as written, but I like them, and the acceptable replacements would suggest they are fine)

I'll start a log after my first session tonight

you should see a lot of progress so long as you eat enough.

and yeah... my face pull is 25kg lighter at some gyms xD

and be sure to post your logs in the subforum =)

[Ben0090]

you should see a lot of progress so long as you eat enough.

and yeah... my face pull is 25kg lighter at some gyms xD

and be sure to post your logs in the subforum =)

Just done the first session, felt good, some things were a little challenging but I dont think it was too much, I've started a log.

Also, I tried front squats with just the bar when I was warming up for back squats, just to try it, since I've never done front squats before. It was incredibly painful either using a clean grip or crossing arms over, both hurt so much with the bar being on pretty much just bone on my scrawny shoulders, what should I do??? I cant add muscle instantly to avoid this, so should I just squat 3 times a week instead???

[Conner95]

Just done the first session, felt good, some things were a little challenging but I dont think it was too much, I've started a log.

Also, I tried front squats with just the bar when I was warming up for back squats, just to try it, since I've never done front squats before. It was incredibly painful either using a clean grip or crossing arms over, both hurt so much with the bar being on pretty much just bone on my scrawny shoulders, what should I do??? I cant add muscle instantly to avoid this, so should I just squat 3 times a week instead???

practice practice practice. I had the same problem, a few months ago was my first time ever front squatting. It just easier as does everything, just stick with it and you'll get it!

[SoCalHurler]

Just done the first session, felt good, some things were a little challenging but I dont think it was too much, I've started a log.

Also, I tried front squats with just the bar when I was warming up for back squats, just to try it, since I've never done front squats before. It was incredibly painful either using a clean grip or crossing arms over, both hurt so much with the bar being on pretty much just bone on my scrawny shoulders, what should I do??? I cant add muscle instantly to avoid this, so should I just squat 3 times a week instead???

Re: painful front squats, you can sub Deadlifts, and leg curls for Romanian deadlifts (must do both) until your shoulders develop more.

[theshifty]

Hello guys, I'd like to ask a few things. Im running U/L LPP format, squatting twice a week. I'm trying to build up back strength fro pull-ups, so I added one more pull up exercie done with legs, so it can recover till the next back workout.
Now the question, I'm trying to work on my clean and snatcha bit. It would be great to practice at least twice a week, but I can settle with just once. So where could I add or sub clean drill in this format? Also I'd like to get stronger on front squats (for cleans) but i don't want to sub rear squats with front squats. Is it possible to sub leg press or leg extension with front squats while keeping rear squats twice a week?
Thank you for advice.

[Valeri12580]

Hello
I have one more Question
Should I try to progress when cutting?Or its better to stay at one weight to maintain without failing?

[SoCalHurler]

Hello
I have one more Question
Should I try to progress when cutting?Or its better to stay at one weight to maintain without failing?

Try to progress. You'll probably just find that you have to reset around the same weight, or maybe a little lower, each time. Use this time to work on technique.

I don't think it's as important to stay pure to the program when cutting. You main goal is to keep the strength training up to maintain as much muscle as possible while burning the fat. During my current cut, which was also after I had knee surgery in Sept, I actually ran the intermediate U/L program, doing the physical therapist-approved lower exercises on lower days. Now that I got the OK to squat again a couple weeks ago, I'm running the novice again. But through the cut, my maxes on the big upper lifts (bench, OHP, Pendlays) have stayed pretty much within 5-10 lbs while dropping 10-15 lbs bodyweight.

[Richyy95]

@Richy

what are your lifts at now dude? and starting? i dont see a log if you have one.

I started with:

Squats: 32.5kg
DL: 52.5kg
OHP: 27.5kg
Pendlay Rows: 32.5kg
Bench: 18kg dumbbells
Lat Pulldowns: 45kg

Now:


Squats: 75kg
DL: 80kg
OHP: 35kg
Pendlay Rows: 55kg
Bench: 28kg dumbbells
Lat Pulldowns: 59kg

I have been running this program for 9 weeks from today No idea if these are good stats but defo progress!