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  1. #5971
    Registered User Voyager92's Avatar
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    Originally Posted by Farley1324 View Post
    Why?
    I'm pretty sedentary and want to increase my activity
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  2. #5972
    Tally ho lads Farley1324's Avatar
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    Originally Posted by Voyager92 View Post
    I'm pretty sedentary and want to increase my activity
    How long have you been running F5? How long have you been consistently training?
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  3. #5973
    Registered User Voyager92's Avatar
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    Originally Posted by Farley1324 View Post
    How long have you been running F5? How long have you been consistently training?
    I''ve been training decently on F5 for 4 months
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  4. #5974
    Tally ho lads Farley1324's Avatar
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    Originally Posted by Voyager92 View Post
    I''ve been training decently on F5 for 4 months
    Height, weight, bodyweight change, lifts at the start and now?
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  5. #5975
    Registered User Voyager92's Avatar
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    Originally Posted by Farley1324 View Post
    Height, weight, bodyweight change, lifts at the start and now?
    171 cm, 70kg, +7kg

    Squat 45-65
    Bench 45-60
    RDL 40-70
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  6. #5976
    Tally ho lads Farley1324's Avatar
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    Originally Posted by Voyager92 View Post
    171 cm, 70kg, +7kg

    Squat 45-65
    Bench 45-60
    RDL 40-70
    Four months for 20kg on squats? What progression plan are you following and have you reset?
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  7. #5977
    Registered User Voyager92's Avatar
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    Originally Posted by Farley1324 View Post
    Four months for 20kg on squats? What progression plan are you following and have you reset?
    I'm really struggling to increase squat and had to reset multiple times, last time I reset from 80 to 45
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  8. #5978
    Tally ho lads Farley1324's Avatar
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    Originally Posted by Voyager92 View Post
    I'm really struggling to increase squat and had to reset multiple times, last time I reset from 80 to 45
    Why did you reset by 35kg?

    What progression plan are you following?

    There's no good reason your squat should be getting stuck so low. Something is up there...and adding more work like KB circuits is only going to make things worse
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  9. #5979
    Registered User Voyager92's Avatar
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    Originally Posted by Farley1324 View Post
    Why did you reset by 35kg?



    What progression plan are you following?

    There's no good reason your squat should be getting stuck so low. Something is up there...and adding more work like KB circuits is only going to make things worse
    To work on form.

    The F5 Novice progression. Since last reset I've constantly been able to add weight weekly though.

    I'm asking for a reasonable way to incorporate something to increase expenditure without harming recovery
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  10. #5980
    Tally ho lads Farley1324's Avatar
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    Originally Posted by Voyager92 View Post
    To work on form.

    The F5 Novice progression. Since last reset I've constantly been able to add weight weekly though.

    I'm asking for a reasonable way to incorporate something to increase expenditure without harming recovery
    Adding anything significant is going to effect recovery, which I wouldn't recommend since you are having problems making progress at relatively light weights already. A brisk walk perhaps
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  11. #5981
    Registered User Robtormar's Avatar
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    I'm current doing Intermittent Fasting and wanted to start fierce 5 again next week. Anyone know if these 2 pair well together? Last time i did F5 i was eating like a maniac so got really good gains.
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  12. #5982
    Registered User Voyager92's Avatar
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    Originally Posted by Farley1324 View Post
    Adding anything significant is going to effect recovery, which I wouldn't recommend since you are having problems making progress at relatively light weights already. A brisk walk perhaps
    Thanks for your help
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  13. #5983
    Tally ho lads Farley1324's Avatar
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    Originally Posted by Robtormar View Post
    I'm current doing Intermittent Fasting and wanted to start fierce 5 again next week. Anyone know if these 2 pair well together? Last time i did F5 i was eating like a maniac so got really good gains.
    They are both viable methods in their area (training, diet), there's no reason you can't do both.
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  14. #5984
    Registered User LioRiX's Avatar
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    By any chance I could change press (Bench/OH) reps to 6-8?
    I'm bulking and stalling for a while now, deloaded 2-3 times respectively. I've seen people doing GBR saying that 6-8 rep range helps them progress, but I don't want to switch routine since I really like this one.
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  15. #5985
    hi Metalmank's Avatar
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    Originally Posted by LioRiX View Post
    By any chance I could change press (Bench/OH) reps to 6-8?
    I'm bulking and stalling for a while now, deloaded 2-3 times respectively. I've seen people doing GBR saying that 6-8 rep range helps them progress, but I don't want to switch routine since I really like this one.
    Try it after the deload. I found the extra few reps per set after a deload has helped me progress past a weight I struggled with. Especially with Bench and OHP
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  16. #5986
    Registered User Gp4kills's Avatar
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    Im writting just to say the novice program is AMAZING...i was very sceptical at first cause...cmon 3 days a week no way ill get any result with that but BOY WAS I WRONG....started this program 18 days ago and this is how my litfs have changed:
    Squat 154 to 176 3x5 (increased today) P.S i know my squat is lacking but i like to do them ass to grass,only then do i fully feel them
    Front Squat 121 to 132 3x6 (increase next workout) P.S LOVE THIS EXERCISE
    Bench 165 to 181 3x5 (increased today)
    OPH 110 to 115 3x6 (increase next workout)

    I dont want to make this a long post so i wont write any other lfits,but evry lift has increased either in kgs or in reps.
    Awesome program!!!
    Last edited by Gp4kills; 09-09-2017 at 10:58 AM.
    The brain tells me i cant push no more,my body thinks the same....but i still finished that widowmaker set...so **** u both
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  17. #5987
    Registered User Rk89's Avatar
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    Started F5 novice last week, great program.
    I'm doing Front squat and RDL on workout B day but I love doing conventional deadlifts. Can I add single set of 3 or 5 reps conventional deadlift in Workout A or B.

    Thanks in advance.
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  18. #5988
    hi Metalmank's Avatar
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    Originally Posted by Rk89 View Post
    Started F5 novice last week, great program.
    I'm doing Front squat and RDL on workout B day but I love doing conventional deadlifts. Can I add single set of 3 or 5 reps conventional deadlift in Workout A or B.

    Thanks in advance.
    You can sub out Front Squat / RDL For Deadlift / Leg curls.

    But one set of 3-5 reps of conv deads I don't think will necessarily be bad, I did extra when I ran f5 Novice.
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  19. #5989
    Registered User Rk89's Avatar
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    Originally Posted by Metalmank View Post
    You can sub out Front Squat / RDL For Deadlift / Leg curls.

    But one set of 3-5 reps of conv deads I don't think will necessarily be bad, I did extra when I ran f5 Novice.
    Thanks for the response bro. I don't have access to leg curl machine that's why I'm doing Front squat/ RDL. The reason I want to do conventional deadlift is I progress much faster. If single set doesn't hurt much, am I good to go?
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  20. #5990
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    Originally Posted by Rk89 View Post
    Thanks for the response bro. I don't have access to leg curl machine that's why I'm doing Front squat/ RDL. The reason I want to do conventional deadlift is I progress much faster. If single set doesn't hurt much, am I good to go?
    I'd say go for it and see how it goes. If your CNS can't handle it, You'll know.
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  21. #5991
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    Originally Posted by Rk89 View Post
    Started F5 novice last week, great program.
    I'm doing Front squat and RDL on workout B day but I love doing conventional deadlifts. Can I add single set of 3 or 5 reps conventional deadlift in Workout A or B.

    Thanks in advance.
    Better yet, do it as an extra day if you still have anything left in the tank.

    I used to do it on Saturdays. Just did Deadlifts. Start low weight and move up to your max. Gives you all Saturday and Sunday to rest for Monday.

    Course I stopped 3 months later as it was impossible to recover for Mondays, but it was great while it lasted.

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  22. #5992
    Registered User Imp81318's Avatar
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    Dumb question about ab work... I'm doing the beginner full body program. I periodically switch my ab work between an ab roller type exercise and cable oblique twists. My question is: how do I count a set of oblique twists? Is 15 reps rotation in each direction considered 1 set, or is 15 reps rotating to the right 1 set, and 15 reps rotation to the left my 2nd set (with curls done between)?
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  23. #5993
    Registered User jgalvez5's Avatar
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    Originally Posted by Imp81318 View Post
    Dumb question about ab work... I'm doing the beginner full body program. I periodically switch my ab work between an ab roller type exercise and cable oblique twists. My question is: how do I count a set of oblique twists? Is 15 reps rotation in each direction considered 1 set, or is 15 reps rotating to the right 1 set, and 15 reps rotation to the left my 2nd set (with curls done between)?
    You should really do both sides before hitting curling. 15 left + 15 right = 1 set.
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  24. #5994
    Registered User Imp81318's Avatar
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    Originally Posted by jgalvez5 View Post
    You should really do both sides before hitting curling. 15 left + 15 right = 1 set.
    Thanks. That's what made sense to me and is what I've been doing, but I just wanted to make sure.
    My fat loss log: http://forum.bodybuilding.com/showthread.php?t=173571151
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    So I've been on Fierce 5(Intermediate/Advanced 5 Day Lower/Upper) for 6 months now and wow has it made a difference. However I reached point where i may need to stop the program all together or at least hoping to find some adjustments to stay on because it really has made the difference in terms of size and strength for me in just this short time.

    I'm 41 and started lifting a little over 2 years now and my joints are starting to give up on me, specifically my shoulders. It's come to a point where i don't think i can bench anymore. I started developing shoulder pain over the last little while so had it checked out (Xray/Ultrasound) and they determined it's osteoporosis of the shoulder joints, something that doesn't get better; progressively worse, especially if i continue with exercises that aggravate the area. So flat bench, incline and decline all hurt my shoulders, especially with heavy weight. OHP press is another, it's not as bad but still get pain in the area with that motion.

    So 2 fold here, what can i substitute for flat bench, incline/decline, and OHP??? OR do i just drop Fierce 5 altogether and move onto a program that doesn't require heavy weight??

    Ageing sucks big time, never took care of myself when i was younger and am now paying for it
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    Do you guys take caffeine/ stim breaks? I usually drink a cup of coffee or 2 before my workouts but I've heard about people taking stim breaks. Do any of you and is there benefit from a break?
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    Originally Posted by JJsevens View Post
    So I've been on Fierce 5(Intermediate/Advanced 5 Day Lower/Upper) for 6 months now and wow has it made a difference. However I reached point where i may need to stop the program all together or at least hoping to find some adjustments to stay on because it really has made the difference in terms of size and strength for me in just this short time.

    I'm 41 and started lifting a little over 2 years now and my joints are starting to give up on me, specifically my shoulders. It's come to a point where i don't think i can bench anymore. I started developing shoulder pain over the last little while so had it checked out (Xray/Ultrasound) and they determined it's osteoporosis of the shoulder joints, something that doesn't get better; progressively worse, especially if i continue with exercises that aggravate the area. So flat bench, incline and decline all hurt my shoulders, especially with heavy weight. OHP press is another, it's not as bad but still get pain in the area with that motion.

    So 2 fold here, what can i substitute for flat bench, incline/decline, and OHP??? OR do i just drop Fierce 5 altogether and move onto a program that doesn't require heavy weight??

    Ageing sucks big time, never took care of myself when i was younger and am now paying for it
    How much are you lifting? Because i know when my weights got pretty heavy i wasnt recoverying fast enough which was causing some pain.
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    Originally Posted by tommy4life View Post
    How much are you lifting? Because i know when my weights got pretty heavy i wasnt recoverying fast enough which was causing some pain.
    Flat bench was 235, incline was 205, OHP was 135. Hmmmm ya that could be adding to the problem...which is another reason why i need to look at a sub that removes those exercises altogether for the time being because even with lightweight, the pain is there. Maybe i just need a break from bench. It's been a full week since i last did any bench/OHP and the pain has gotten better.

    Again, looking for help, what can i sub for flat bench/incline bench/decline dumbbells/OHP using a lighter weight?
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    Originally Posted by JJsevens View Post

    Again, looking for help, what can i sub for flat bench/incline bench/decline dumbbells/OHP using a lighter weight?
    Ok im no expert but i had a similar experience earlier this year so ill tell you what i did. Dont sub them because it sounds like your body isn't enjoying pushing. I stoped all pushing for a few weeks. Ran the intermediate F5 (without pushing) with plenty of Y raises and facepulls. Than jumped back on the F5 lu/lpp with a 20% reset on all my pushes. Ive only recently climbed back to my previous bench but shoulders feel much better.
    Tarin Kowt, Afghanistan 2013. Watched "warrior" for the first time. After 2 hrs of drueling over Tom Hardy's traps (no homo) I ran to the gym for the first.
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    Originally Posted by tommy4life View Post
    Ok im no expert but i had a similar experience earlier this year so ill tell you what i did. Dont sub them because it sounds like your body isn't enjoying pushing. I stoped all pushing for a few weeks. Ran the intermediate F5 (without pushing) with plenty of Y raises and facepulls. Than jumped back on the F5 lu/lpp with a 20% reset on all my pushes. Ive only recently climbed back to my previous bench but shoulders feel much better.
    Actually tried bench on smith machine and that seemed to do the trick, with light weight at least. However OHP not so good.... i tried dumbell shoulder presses and no good either. I tried front dumbbell raises and that worked, side dumbbell raises which is part of the Thursdays exercise anyway was also ok. We'll see next Tuesday with incline/decline on the smith also, hopefully this does the trick, will check back then, but if anyone has any suggestions that would help. please do.

    Thanks!
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