"Fierce 5" Comprehensive Program List

[TxMRF]

I know Davis said 10pbs every two weeks Is slow for leg press.


What would you suggest?
Get rid of bi weekly increments in favor of weekly?

Or do more weight every 2 weeks such as 20 or 25 lbs?

[MyEgoProblem]

I know Davis said 10pbs every two weeks Is slow for leg press.


What would you suggest?
Get rid of bi weekly increments in favor of weekly?

Or do more weight every 2 weeks such as 20 or 25 lbs?

I honestly just threw on a 10kgs plate everytime I increase the weight on Leg press.. It gets ridiculous fast when you fill both loading pins in the machine lol

[Voyager92]

Form Check

Front Squat

youtu.be/1U3lFHX--4Q

I find it hard to keep my chest and elbows up. I think this is a postural issue.

OHP

youtu.be/k-Y8v13jt1w

RDL

youtu.be/oCAIQKcfvro

[OryxOryx]

Having a great time with the beginner routine. Switched after about a year off-and-on on allpro.

In particular my overhead press was STUCK at 99lbs on allpro, but its shot up on F5 and I'll be at 133lbs next week.

So thanks for the great program.

Two questions:

1) On front squat, should I be shoving my pushing my neck back towards my traps? I kinda have that neck problem from too much time hunched over a desk where my neck points unnaturally forward. I feel like my neck gets in the way of the bar resting naturally on my delts, so I have an incredibly hard time keeping the bar from sliding off my shoulders regardless of how much I try to keep my elbows up. Using straps has helped but I still have way more problems keeping the bar on my shoulders than I do actually squatting the weight. Would it help to try to push my neck back against my traps to make more room, or do you have any other advise?

2) What can I do with lats if all I have is a lat pulldown machine, barbells, pull-up bar, power rack, and bench? I have maxed out the lat pulldown machine so I've just been increasing by 1 rep each week, and I'm too fat/weak for 3x8 pullups/chinups.

[davisj3537]

Form Check

Traveling the next few days and won't get to this until next week due to crappy internet. Hopefully someone else can lend their eyes to help.

Having a great time with the beginner routine. Switched after about a year off-and-on on allpro.

In particular my overhead press was STUCK at 99lbs on allpro, but its shot up on F5 and I'll be at 133lbs next week.

So thanks for the great program.

Two questions:

1) On front squat, should I be shoving my pushing my neck back towards my traps? I kinda have that neck problem from too much time hunched over a desk where my neck points unnaturally forward. I feel like my neck gets in the way of the bar resting naturally on my delts, so I have an incredibly hard time keeping the bar from sliding off my shoulders regardless of how much I try to keep my elbows up. Using straps has helped but I still have way more problems keeping the bar on my shoulders than I do actually squatting the weight. Would it help to try to push my neck back against my traps to make more room, or do you have any other advise?

2) What can I do with lats if all I have is a lat pulldown machine, barbells, pull-up bar, power rack, and bench? I have maxed out the lat pulldown machine so I've just been increasing by 1 rep each week, and I'm too fat/weak for 3x8 pullups/chinups.

1. Need video from the side
2. Add or hang a weight from the lat pulldown machine. Pretty easy to do actually. Use a belt or something if needed.

[Voyager92]

I kinda have that neck problem from too much time hunched over a desk where my neck points unnaturally forward.

If you watch my form videos from above, you'll notice I have a similar issue. Google "Thoracic spine mobility" or "fix kyphosis"

[Buckeyes2199]

Ok so I've been experimenting with this novice progression scheme on the intermediate program to see if I can milk the last of LP. However, my metabolism is so fast that I have to eat tons of food in order to gain weight. I've progressed some but started stalling recently and I'm thinking it's cause I'm not gaining weight really. Do you think I should reset and try to progress novice one more time and eat more on a consistent basis? Or do you think I should just switch to the intermediate progression and focus on gaining weight? Would you say that adding a rep on the 2nd week is similar to progressing on the novice routine?
Thanks man

[Metalmank]

Bit off the wall question for the regulars here.
running U/L for my bulking cycle (which I plan on going for roughly 6 months depending on fat gains) After I finish my bulk and do a cut to see where I'm at I'm considering moving to a more 'powerlifting' program. Would 5,3,1 be a good program to jump into for moving the SBD up to respectable numbers. Considering if my body doesn't fail me to eventually try to at least compete once in a PL competition.

[MyEgoProblem]

Ok so I've been experimenting with this novice progression scheme on the intermediate program to see if I can milk the last of LP. However, my metabolism is so fast that I have to eat tons of food in order to gain weight. I've progressed some but started stalling recently and I'm thinking it's cause I'm not gaining weight really. Do you think I should reset and try to progress novice one more time and eat more on a consistent basis? Or do you think I should just switch to the intermediate progression and focus on gaining weight? Would you say that adding a rep on the 2nd week is similar to progressing on the novice routine?
Thanks man

Adding a rep can be harder than adding weight.

No changes will help if you can't keep adding weight really. its a basic part of getting stronger.

[MyEgoProblem]

Bit off the wall question for the regulars here.

Considering running U/L for my bulking cycle (which I plan on going for roughly 6 months depending on fat gains) After I finish my bulk and do a cut to see where I'm at I'm considering moving to a more 'powerlifting' program. Would 5,3,1 be a good program to jump into for moving the SBD up to respectable numbers. Considering if my body doesn't fail me to eventually try to at least compete once in a PL competition.

531 is a great option, progress is notably slower tho.. And you will need to run a PL variation if you want to compete.

[Farley1324]

Bit off the wall question for the regulars here.

Considering running U/L for my bulking cycle (which I plan on going for roughly 6 months depending on fat gains) After I finish my bulk and do a cut to see where I'm at I'm considering moving to a more 'powerlifting' program. Would 5,3,1 be a good program to jump into for moving the SBD up to respectable numbers. Considering if my body doesn't fail me to eventually try to at least compete once in a PL competition.

Yes. Lots, and I mean lots, of options/decisions with 5/3/1 though. The more you read on it the more you have to decide lol

[Metalmank]

531 is a great option, progress is notably slower tho.. And you will need to run a PL variation if you want to compete.

Yes. Lots, and I mean lots, of options/decisions with 5/3/1 though. The more you read on it the more you have to decide lol

Yeah from what little I have read it has a lot of variations etc and is good for the intermediate level to advance etc.

Ima milk the crap outta f5 U/L for awhile. I just figured if I do decide to go more for numbers and focus on PL than I would assume I should find a program thats catered more for PL instead of continuing the U/L of f5.

[MyEgoProblem]

Yes. Lots, and I mean lots, of options/decisions with 5/3/1 though. The more you read on it the more you have to decide lol

It's like the YouTube or reddit rabbit hole.

Can disappear down it for hours and come out no better knowing for your time lol

[Metalmank]

It's like the YouTube or reddit rabbit hole.

Can disappear down it for hours and come out no better knowing for your time lol

Oh god.

Inb4 I'm up all night reading into this rabbit hole lmao

[Voyager92]

Guys, I failed Squat on a friday at 75kg, although I did 3x5 with that weight on monday. Bench and Pendlays also felt heavy, I'm not sure I can do 3x5 with increased weight next week. I don't know why I am struggling so early in the program. Calories have been at 2500 the whole week. Any clues?

[WolfRose7]

Guys, I failed Squat on a friday at 75kg, although I did 3x5 with that weight on monday. Bench and Pendlays also felt heavy, I'm not sure I can do 3x5 with increased weight next week. I don't know why I am struggling so early in the program. Calories have been at 2500 the whole week. Any clues?

resets happen, if you fail again follow the protocols.

Are you gaining weight?

[Voyager92]

resets happen, if you fail again follow the protocols.

Are you gaining weight?

Yes, I know that. I'm concerned, because I already reset, worked back up and failed again in this short period of time. Concerning weight gain, when I started the program in may, I gained 2 kg pretty fast. I think this is due to increased carbohydrate intake, probably water weight. I increased from about 150 a day to 300. The weight gain slowed down a bit but I think I am still gaining.

[LioRiX]

Best Q I have gotten for the Back squat from Brian Alsruhe (Not saying it's his, just that's where I got it)

On your way back up, push the bar like your doing an OHP. It's amazing, (for me anyway).

Added 10 pounds to my squat without even trying.

Ron

That's honestly sounds dangerous for your elbows

[Farley1324]

Best Q I have gotten for the Back squat from Brian Alsruhe (Not saying it's his, just that's where I got it)

On your way back up, push the bar like your doing an OHP. It's amazing, (for me anyway).

Added 10 pounds to my squat without even trying.

Ron

Sounds terrible for one or all of elbows/shoulders/wrists, especially wrists or shoulders depending on your setup.

[MyEgoProblem]

I can only imagine that cue needs some explaining..

As cues aren't instructions so much as a trigger to do a predetermined action.. Not always as straightforward as they sound.

More likely means to drive his back Into the bar on the way up but I dunno lol.

[WolfRose7]

I can only imagine that cue needs some explaining..

As cues aren't instructions so much as a trigger to do a predetermined action.. Not always as straightforward as they sound.

More likely means to drive his back Into the bar on the way up but I dunno lol.

He does actually mean both, https://www.youtube.com/watch?v=6pUEVQhPRhM
The disclaimer in the first minute covers everything though "These are what work for me".

[MyEgoProblem]

He does actually mean both, https://www.youtube.com/watch?v=6pUEVQhPRhM
The disclaimer in the first minute covers everything though "These are what work for me".

Tbf, he is jacked and strict presses 3plates and push presses closre to 4 so I doubt his arms n delts can't handle it..

[Metalmank]

Well like they say.. Everyones body is different. We come in all different shapes and sizes. Some methods will work for some while others won't due to the individuals body. I like Brian and been trying out some tips of his in some of my lifts (Going to try out his squat tips to see if it improves anything or makes things easier), but as he said in the disclaimer it what works for him and clearly what works for him.. IS working lol. Is it right for you? Maybe. Maybe not, but doesn't hurt to try including if you're having issues with form or getting past a certain point.



On another note.

Considering getting some elbow sleeves. Getting some slight elbow pain here and there, Especially on Upper days.. Just like how I get some knee pain below my knee caps (Which according to google doctor could be tendinitis, Which could be the same for my elbows).

Or maybe i should invest in some fish oils. I aint getting any younger

[Farley1324]

Well like they say.. Everyones body is different. We come in all different shapes and sizes. Some methods will work for some while others won't due to the individuals body. I like Brian and been trying out some tips of his in some of my lifts (Going to try out his squat tips to see if it improves anything or makes things easier), but as he said in the disclaimer it what works for him and clearly what works for him.. IS working lol. Is it right for you? Maybe. Maybe not, but doesn't hurt to try including if you're having issues with form or getting past a certain point.



On another note.

Considering getting some elbow sleeves. Getting some slight elbow pain here and there, Especially on Upper days.. Just like how I get some knee pain below my knee caps (Which according to google doctor could be tendinitis, Which could be the same for my elbows).

Or maybe i should invest in some fish oils. I aint getting any younger

Yes but also to be fair, what IS working for him is something we can't even talk about here that doesn't apply to most of us, so keep that in mind

[Metalmank]

True which is why my main YT star is Omar, But still Brian has some good info regardless of the other factor

[rlefebvr]

Tbf, he is jacked and strict presses 3plates and push presses closre to 4 so I doubt his arms n delts can't handle it..

Well, For me the bar probably does not even move, but just the fact of pushing the bar with my arms helps me get back up.

I think it just makes my core stronger and I stay more centered. I like it anyway and I thought it was an interesting idea.

[MyEgoProblem]

Well, For me the bar probably does not even move, but just the fact of pushing the bar with my arms helps me get back up.

I think it just makes my core stronger and I stay more centered. I like it anyway and I thought it was an interesting idea.

Sorry, didn't mean to come across as discrediting it! Or you exp with it..

I just can't even visualise it tbh, I guess if I saw it..

Personally id collapse doing it, by the sounds of it.. I need to keep my lats on, elbows locked back and not let them come up.. I feel id push the bar out of my shelf..

Gonna have to look for a visual example I guess.

[rlefebvr]

Sorry, didn't mean to come across as discrediting it! Or you exp with it..

I just can't even visualise it tbh, I guess if I saw it..

Personally id collapse doing it, by the sounds of it.. I need to keep my lats on, elbows locked back and not let them come up.. I feel id push the bar out of my shelf..

Gonna have to look for a visual example I guess.

No worries. I respect your opinion way to much to be insulted.

Would love it if you check the video and gave your feedback.

Remember this is is just cue and in my case, I am only lifting 230 pounds. The cue might be useless with lots of weight. I would not know.

[Buckeyes2199]

Adding a rep can be harder than adding weight.

No changes will help if you can't keep adding weight really. its a basic part of getting stronger.

Yeah I try to eat a ton of food but some days I struggle since my metabolism seems so fast. I wonder if I should just switch to the intermediate progression finally and just use the reset and slower progression to really control and get my form solid.

[bob2589]

Yeah I try to eat a ton of food but some days I struggle since my metabolism seems so fast. I wonder if I should just switch to the intermediate progression finally and just use the reset and slower progression to really control and get my form solid.

Do you track what you eat? I used to think the same regarding my nutrition, but I was just over estimating what I was putting in the tank.

I'd hedge my bets that most on here who throw around the term hardgainer/ectomorph/fast metabolism just need to consistently eat more.