FIERCE 5 - Things do not happen. Things are made to happen!!

[ItsTiME35]

Which Saturday is that? This next one, or the one after that? What's going on?

updated now LOL

[ItsTiME35]

WEEK 9 - DAY 2
Date - 21/09/15
Body Weight - 176 Pounds
Time - 06.30 - 07.30
Mood - Great but heavy workout

WORKOUT B

Deadlift
5 x 50kg
5 x 60kg
5 x 70kg

5 x 80kg
5 x 80kg
5 x 80kg

Inc Bench (Dumbbell)
5 x 17.5kg
5 x 20kg

5 x 22.5kg
5 x 22.5kg
5 x 22.5kg

Lat Pulldowns
8 x 50kg

8 x 55kg
8 x 55kg
8 x 55kg

Prone Leg Curls

8 x 55kg
8 x 55kg
8 x 55kg

Bicep Curls
10 x 12.5kg
10 x 12.5kg

Abs
2 x 20 crunches

Summary
Back on track and LOVED the deadlifts at 80kg - felt really heavy but rock solid. The bench press and lat pulls are heavy but manageable. Overall a great workout

[sooby]

good stuff man, nice deadlifts too.

[ItsTiME35]

good stuff man, nice deadlifts too.

thanks man, deadlifts are by far my fav thing to do in the gym

[daawhitty]

80kg must feel great.. Great effort man.

[MDDiv]

Been away for a week om a break, so just catching up! Progress as normal mate, should be pleased!

Deadlifts progressing really nicely. Be on 2 plates a side in no time!

[ItsTiME35]

Been away for a week om a break, so just catching up! Progress as normal mate, should be pleased!

Deadlifts progressing really nicely. Be on 2 plates a side in no time!

what weight is two plates?

[ItsTiME35]

WEEK 9 - DAY 3
Date - 23/09/15
Body Weight - 174 Pounds
Time - 06.30 - 07.30
Mood - Great workout and got my squat confidence back

WORKOUT A

Back Squat
8 x empty bar
5 x 40kg
5 x 45kg

5 x 50kg
5 x 50kg
5 x 50kg

Bench Press (Dumbbell)
5 x 20kg

5 x 22.5kg
5 x 22.5kg
5 x 22.5kg

Row machine
8 x 60kg

8 x 65kg
8 x 65kg
8 x 65kg

Reverse Flyes
10 x 6kg
10 x 6kg
10 x 6kg

Rope Pulls

10 x 15kg
10 x 15kg
10 x 15kg

Calf Raises
20 x 90kg
20 x 90kg

Summary

I will be open and honest with you - Saturdays squats were awful, I failed on the 60kg, my setup felt wrong, I could feel the bar shifting along my back even after I had unracked it. It destroyed my confidence so badly that I spent the time since last Saturday looking up ****ing "leg press vs Squat" videos and dare I say it... even "smith machine squat" videos (I see those looks and you shaking your head sorry)

That brings me to today, I reset the weight on my workout plan for the day 15% back as the plan advises back to 50kg. Even as I went in I was feeling nervous, I eyed up the leg press machine and gave it the finger before going to the squat rack. I watched a video this past week that discussed set up, it talked about pulling the bar down into your back to engage the lats and tighten up. It also talked about imaging the bar melting into your back and hands so it becomes part of you rock solid. I know it sounds silly but this made a massive difference, I hit good depth, powered through and felt strong and solid.

The rest of the work out was great and looking forward to week 10 and 85kg deads on Saturday.

[benh2]

what weight is two plates?

For us Brits it is 100kg total (2x20kg each side). The Americans "2 plate" is 45lb each side, so 225lbs.

[ItsTiME35]

For us Brits it is 100kg total.

awesome... 3 weeks away then

Cant wait

thanks mate

[benh2]

100kg is such a big mental milestone!

Wait until you back squat that much, you'll feel like a gladiator!

[ItsTiME35]

100kg is such a big mental milestone!

Wait until you back squat that much, you'll feel like a gladiator!

haha after last Saturday I would be happy with 60kg back squat LOL.... back on track after this morning tho

yeah 100kg dead is the one im really looking forward to...

[ItsTiME35]

WEEK 10 - DAY 1
Date - 26/09/15
Body Weight - 174 Pounds
Time - 08.00 - 09.00
Mood - Really good session…. 85kg deads felt great

WORKOUT B

Deadlift
5 x 60kg
5 x 70kg
5 x 80kg

5 x 85kg
5 x 85kg
5 x 85kg

Inc Bench (Dumbbell)
5 x 17.5kg
5 x 20kg

6 x 22.5kg
6 x 22.5kg
6 x 22.5kg

Lat Pulldowns
8 x 50kg

10 x 55kg
10 x 55kg
10 x 55kg

Prone Leg Curls

8 x 60kg
8 x 60kg
8 x 60kg

Bicep Curls
10 x 12.5kg
10 x 12.5kg

Abs
2 x 25 crunches

Summary

Had a really good session this morning. However I am finding that after 3x5 working sets on the dead lifts it leave my body in a state of shock and I think it makes the rest of the session harder than if im squatting. I always find the remaining exercises easier after squats than deads - that said I love dead lifts the most as an exercise.

Something very satisfying about deadlifting heavy weight ... 100kg soon if all goes to plan!!

[ItsTiME35]

WEEK 10 - DAY 2
Date - 28/09/15
Body Weight - 174 Pounds
Time - 06.30 - 07.30
Mood - Squats felt really good and the rest went well. Facepulls FTW

WORKOUT A

Back Squat
8 x empty bar
5 x 40kg
5 x 50kg

5 x 55kg
5 x 55kg
5 x 55kg

Bench Press (Dumbbell)
5 x 15kg
5 x 17.5kg

6 x 22.5kg
6 x 22.5kg
6 x 22.5kg

Row machine
8 x 60kg

10 x 65kg
10 x 65kg
10 x 65kg

Face Pulls
8 x 10kg
8 x 10kg
8 x 10kg

Tricep Rope Pulls
10 x 17.5kg
10 x 17.5kg

Calf Raises
20 x 90kg
20 x 90kg

Summary

Really good session with squats finally feeling on point. Also swapped up Flyes for facepulls to try out something new and really enjoyed them.

[Kevin0713]

Awesome progress man, keep up the good work! I'm starting my own fierce 5 journey after work today and thinking about making a progress thread as well. Looking forward to seeing all your future gains and wish you the best of luck. Keep pushing that iron!

[ItsTiME35]

Awesome progress man, keep up the good work! I'm starting my own fierce 5 journey after work today and thinking about making a progress thread as well. Looking forward to seeing all your future gains and wish you the best of luck. Keep pushing that iron!

Thanks Kevin... big word of advice.. start light, you will find it easy for first 4 weeks but by week 10 you will be glad you did.

Best of luck and link me the thread if you do start one.. repped

[ItsTiME35]

WEEK 10 - DAY 3
Date - 30/09/15
Body Weight - 173 Pound
Time - 06.30 - 07.30
Mood - Great workout and tried valsalva’s Maneuver for my breathing on deads and bench. It worked really well.

WORKOUT B

Deadlift
5 x 60kg
5 x 70kg
5 x 80kg

5 x 85kg
5 x 85kg
5 x 85kg

Inc Bench (Dumbbell)
5 x 17.5kg
5 x 20kg

6 x 22.5kg
6 x 22.5kg
6 x 22.5kg

Lat Pulldowns
8 x 50kg

10 x 55kg
10 x 55kg
10 x 55kg

Prone Leg Curls

8 x 60kg
8 x 60kg
8 x 60kg

Bicep Curls
10 x 12.5kg
10 x 12.5kg

Abs
2 x 20 crunches

Summary

Really enjoyed todays workout and worked hard on valsalva’s Maneuver for my breathing on deads and bench. It worked really well and the weight felt much more manageable because of it.

Cant believe im still progressing given I have been cutting since I started - I feel im close to a reset on bench but the rest are going strong!!

[ItsTiME35]

WEEK 11 - DAY 1
Date - 03/10/15
Body Weight - 173 Pound
Time - 08.00 - 09.00
Mood - Amazing Workout. Kept back squat at 55kg after getting some small back pains earlier in the week. Had to leave bench at 22.5kg bells but will try 25 next.

WORKOUT A

Back Squat
8 x empty bar
5 x 45kg

5 x 55kg
5 x 55kg
5 x 55kg

Bench Press (Dumbbell)
5 x 20kg

5 x 22.5kg
5 x 22.5kg
5 x 22.5kg

Row machine
8 x 60kg

8 x 70kg
8 x 70kg
8 x 70kg

Face Pulls
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg

Rope Pulls

10 x 20kg
10 x 20kg

Calf Raises
20 x 100kg
20 x 100kg

Summary

Had some small lower back pains earlier in the week (lots of driving) so kept by squats at 55kg. I couldnt manage the 25kg dumbbells so kept them at 22.5 but will try 25 next time!! overall feeling solid despite still cutting

[daawhitty]

Great progress brah.. I really enjoyed my squats this week as I was eating at maintenance it makes a huge difference.. Dead Lifts too but I was still CNS fatigued hours later , man they are brutal.

[Kevin0713]

Progress is still going strong I see. Keep it up dude! I just finished week 1 and it feels great. I started a journal too. Please pop over and give me some tips or criticism.


forum.bodybuilding.com/showthread.php?t=169170173&p=1395337253&posted=1#p ost1395337253

[ItsTiME35]

Progress is still going strong I see. Keep it up dude! I just finished week 1 and it feels great. I started a journal too. Please pop over and give me some tips or criticism.


forum.bodybuilding.com/showthread.php?t=169170173&p=1395337253&posted=1#p ost1395337253

will do man

[ItsTiME35]

Great progress brah.. I really enjoyed my squats this week as I was eating at maintenance it makes a huge difference.. Dead Lifts too but I was still CNS fatigued hours later , man they are brutal.

haha i think maybe I will try that whole eating at maintenance for a few days thing... see if it helps me strength wise

[daawhitty]

haha i think maybe I will try that whole eating at maintenance for a few days thing... see if it helps me strength wise

Well my plan is to just halt the cutting as I've been on it for 6 months and I've gone nowhere for the last couple of weeks fat wise. I just think my body needs a break tbh. I even plan to throw some nice cheat meals into the mix to spike my metabolism.

[ItsTiME35]

Well my plan is to just halt the cutting as I've been on it for 6 months and I've gone nowhere for the last couple of weeks fat wise. I just think my body needs a break tbh. I even plan to throw some nice cheat meals into the mix to spike my metabolism.

plan... i have been cutting since march so around same length as you... lost a total of 50 pounds in that time. im tempted to spend a bit of time at maintenance but part of me wants to lose that last 5-10 pounds

[ItsTiME35]

i hate it when life gets in the way. Boss just called and asked me to be in for 7.30am tomorrow which is right in the middle of my workout time pre work. I'm gonna have to make my session tomorrow evening instead which I hate cause the gym is much busier so hard to get on stuff!!

I'm a fierce creature of habit so this really messes with my head lol... damn you circumstance!!!

[MyEgoProblem]

yeah! REAL LIFE! bah..

I only have 2 days a week now that i can 100% train on schedule. On the program..
The rest of the week i have to auto regulate what i do and how much of it i do ... i have a good grasp on keeping it balanced and what my body is capable of doing and recovering from so its not a huge deal right now.

Just hit it when you can! RL>gymlife..

btw, weight increases while cutting = hard + impressive keep at it bro! just a few more pound to go.. then you can get on the food and your lifts will explode! you will love it :P

[ItsTiME35]

yeah! REAL LIFE! bah..

I only have 2 days a week now that i can 100% train on schedule. On the program..
The rest of the week i have to auto regulate what i do and how much of it i do ... i have a good grasp on keeping it balanced and what my body is capable of doing and recovering from so its not a huge deal right now.

Just hit it when you can! RL>gymlife..

btw, weight increases while cutting = hard + impressive keep at it bro! just a few more pound to go.. then you can get on the food and your lifts will explode! you will love it :P

Thanks Ego, the squats have suffered a little but all the other weights have gone up fairly consistantly. Deads Esp which I LOVE. I am finding the 25kg dumbbells heavy as **** for bench so keeping it at 22.5kg this week but I feel that by next week the 25 will be manageable.

[ItsTiME35]

WEEK 11 - DAY 2
Date - 06/10/15
Body Weight - 172 Pounds
Time - 21.00 - 22.00
Mood - my god 90kg deads hit the body hard - had to drop to 22.5kg bells for bench. The cut is catching me up LOL

WORKOUT B

Deadlift
5 x 60kg
5 x 70kg
5 x 80kg

5 x 90kg
5 x 90kg
5 x 90kg

Inc Bench (Dumbbell)
5 x 20kg

5 x 22.5kg
5 x 22.5kg
5 x 22.5kg

Lat Pulldowns
8 x 50kg

8 x 60kg
8 x 60kg
8 x 60kg

Prone Leg Curls

8 x 65kg
8 x 65kg
8 x 65kg

Bicep Curls
10 x 12.5kg
10 x 12.5kg

Abs
2 x 25 crunches

Summary

Had to go to a late night session for a change but enjoyed the break from routine. My god the deadlifts at 90kg (3x5) hit me hard. Its a complete body shock when you complete a set of 5. Im finding grip to be a major factor now im at 90kg and think im going to have to switch from a double overhand to a mixed grip (or use straps).

I kept the dumbbell bench at 22.5kg this week but will up it next week to 25kg - just working on form, straight wrists, etc.

Loving this program and Davis is a legend

[benh2]

Don't use straps, not at that weight. Your grip can still improve tenfold. Just switch to mixed grip.

[ItsTiME35]

Don't use straps, not at that weight. Your grip can still improve tenfold. Just switch to mixed grip.

Thanks my man... will do