Fierce 5 Novice - A new Mann

[mannymann]

Good decision

Cheers mate. I knew it was the correct program, just needed something positive to come from it

[mannymann]

Still loaded with the cold and can feel it moving into my chest, not the best workout I will ever do

Week 8 - Workout A

Squat - 2x10 20KG, 2x5 40KG, 1x3 50KG - Working on my form with this. Hoping I'm fixing my rounded back but felt my legs were tired
Bench - 1x10 20KG, 1x5 30KG, 2x5 47.5KG, 1x3 47.5KG FAIL
Pendlay - 3x8 42.5KG
Face Pulls - 3x10 35KG
Tricep - 2x10 35KG
Calf - 2x15 85KG

All in all not bad considering I am not feeling great and had around 4 hours of terrible sleep. Will continue to work on form with my squat before starting on the progression

[mannymann]

Real grind to get out my bed this morning. Once I was at the gym I was feeling pretty good though

Week 8 - Workout B

Deadlift - 1x10 20KG, 1x5 60KG, 3x5 75KG, 1 90KG, 1 100KG, 1 110KG. I was feeling good with these today so I thought I would see where I could go. I might have been able to add an extra 5KG but still more than happy with a 110KG
OHP - 1x10 20KG, 3x5 30KG
Leg Curls - 3x8 42.5KG
Lat Pulldown - 3x10 45KG
Biceps - 2x10 27.5 KG
Abs - 2x15 35KG

Maybe one of the best workouts I've had in a while to end what I felt was a really crappy week. I think I am going to up my calories a bit more next week

[mannymann]

Start of a new week, was all over the place this morning before getting to the gym. Nothing to eat, no caffiene, forgot my water bottle and slept in.

However, once I got there

Week 9 - Workout A

Squat - 1x10 20KG, 1x5 40KG, 3x5 50KG. After redoing my form last week I felt a bit of the benifit from it today. Felt the 50KG moved really well.
Bench - 1x10 20KG, 1x5 30KG, 1x5 40KG, 1x3 50KG FAIL, 2x5 45KG. Failed and last week I was struggling. I have reset this weight to 45KG to hopefully break through
Pendlay Row - 3x8 45KG
Cable facepulls - 3x10 37.5KG
Tricep Pushdowns 2x10 37.5KG
Calf raises - 2x15 90KG

All in all, felt ok once I got going. Had the squats in the back of my mind all weekend so happy I managed to get through them

[Insilicio]

Got physique goals too? You gained already a lot of strength and said you lost fat so would be cool if you posted pictures.

[Squid24]

Start of a new week, was all over the place this morning before getting to the gym. Nothing to eat, no caffiene, forgot my water bottle and slept in.

However, once I got there

All in all, felt ok once I got going. Had the squats in the back of my mind all weekend so happy I managed to get through them

lol....

The main thing is that you did it

[mannymann]

Got physique goals too? You gained already a lot of strength and said you lost fat so would be cool if you posted pictures.

Not really, I am just looking to add strength. Anything I get is a positive really.

[mannymann]

lol....

The main thing is that you did it

Cheers Squid, turned out ok in the end

[mannymann]

So the other week when I weighed myself and I had lost BF% but gained 1lb. I was pretty chuffed with it. However with some of the weights starting to feel really heavy I decided to weight myself again. I appear to have lost 4lbs, this coincides with me stopping taking creatine (more through having the cold and feeling so tired than choosing too). In light of this I have increased my calories again, now up to 2250. I hope this is enough to get my weight back on track as well as increasing my lifts. We'll see if this is enough, on top of my 3 days lifting, I also get my 10,000 steps in at least 5 days a week (although I have a desk job)

[mannymann]

Week 9 - Workout B

Deadlift - 1x10 20KG, 1x5 50KG, 3x5 80KG. I'm guessing it is because I'm lifting the most weight but I love deadlifts. After the first working set I had to shift to mixed grip as the bar was slipping. Might be time to get some liquid chalk
OHP - 1x10 20KG, 3x5 32.5KG
Leg Curls - 3x8 45KG
Lat Pulldown - 3x10 47.5KG
Bicep - 2x10 30KG
Abs - 2x15 37.5KG

All in all, another enjoyable morning. Even after a reset I am really struggling with OHP, Lat pulldown also feeling really heavy

[Squid24]

Nice job Manny

[mannymann]

Nice job Manny

Cheers squid

[mannymann]

Week 9 in the bag. Real struggle to get up and at it this morning. Had a migraine setting in last night

Week 9 - Workout A

Squat - 1x10 20KG, 1x5 40KG, 3x5 50KG.
Bench - 1x10 20KG, 1x10 30KG, 3x5 45KG
Pendlay Row - 3x8 45KG
Cable Face pulls - 3x10 37.5KG
Tricep pushdowns - 2x10 37.5KG
Calf raises - 2x15 90KG

Its amazing how form fixes everything. After spending time on my squat form the last 2 weeks it just seems easier now. So much so that after my first working set I had to make sure that it was 50KG.

I'm finding Bench and now Pendlays difficult, hoping that its the calories and they'll kick in for next week

[mannymann]

Hello Week 10

Week 10 - Workout B

Deads - 1x10 40KG, 3x5 85KG
OHP - 1x8 20KG, 2x5 35KG, 1x3 35 KG FAIL
Leg Curl - 3x8 47.5KG
Lat Pulldown - 2x10 50KG, 1x7 50KG FAIL
Biceps - 2x10 32.5KG
Abs - 2x15 40KG

Failures galore today. All my upper body lifts seem to be stuttering or failing. Just goes to show how weak my upper body is. Not really sure what to do, my OHP is failing after a reset at the same point as before and I imagine my bench is not far behind it again. I've increased my calories, feel I am sleeping better and in general feel in pretty decent shape but just can't seem to break through.

[Squid24]

Its amazing how form fixes everything. After spending time on my squat form the last 2 weeks it just seems easier now. So much so that after my first working set I had to make sure that it was 50KG.

I'm finding Bench and now Pendlays difficult, hoping that its the calories and they'll kick in for next week

And that is why they say to make sure your form is good

Hello Week 10

Week 10 - Workout B

Deads - 1x10 40KG, 3x5 85KG
OHP - 1x8 20KG, 2x5 35KG, 1x3 35 KG FAIL
Leg Curl - 3x8 47.5KG
Lat Pulldown - 2x10 50KG, 1x7 50KG FAIL
Biceps - 2x10 32.5KG
Abs - 2x15 40KG

Failures galore today. All my upper body lifts seem to be stuttering or failing. Just goes to show how weak my upper body is. Not really sure what to do, my OHP is failing after a reset at the same point as before and I imagine my bench is not far behind it again. I've increased my calories, feel I am sleeping better and in general feel in pretty decent shape but just can't seem to break through.

Reset again but try adding either more reps or smaller weight increases. You might have to buy smaller plates and take them with you, but that is my plan of attack these days.

[mannymann]

Cheers Squid.

I was thinking of instead of adding 2.5kg each week, of adding a rep or 2 each week then increase weight once I get to 10

[Squid24]

Cheers Squid.

I was thinking of instead of adding 2.5kg each week, of adding a rep or 2 each week then increase weight once I get to 10

That works too

[mannymann]

A late night made it a real effort to get out of bed this morning but still got through it, just

Week 10 - Workout A

Squat - 1x10 20KG, 1x5 40KG, 3x5 55KG
Bench - 1x10 20KG, 1x5, 40KG, 2x5 47.5KG, 1x2 47.5KG FAIL
Pendlay - 3x8 47.5KG
Face Pulls - 3x10 40KG
Tricep - 2x10 40KG
Calf raises - 2x15 - 95KG

Glad I sorted out my squat for just now as it is moving better. Really need to concentrate on it though as it is not coming natural to me, this was evident on my warm up.

Bench failed again, earlier than before the reset. I'll reset again and add reps. Everything else I am happy enough with

[Squid24]

I think you will benefit from a reset and add reps...

Great job on readjusting the squats. Seems to be working for for you

[mannymann]

I think you will benefit from a reset and add reps...

Great job on readjusting the squats. Seems to be working for for you

Thanks squid. I need to make some sort of adjustment. I'm also aware that it could be half in my head and fear of being pinned under the bar. Hoping the rep build up will give me more confidence

[Squid24]

Thanks squid. I need to make some sort of adjustment. I'm also aware that it could be half in my head and fear of being pinned under the bar. Hoping the rep build up will give me more confidence

It should

[mannymann]

Week 10 - Workout A

Squats - 1x10 20KG, 1x5 40KG, 3x5 55KG
Bench - 1x10 20KG, 1x5 40KG, 1x7 45KG, 2x5 45KG
Pendlay Row - 3x8 47.5KG
Cable Face Pulls - 3x10 40KG
Tricep Pulldowns - 2x10 40KG
Calf Raises - 2x15 95KG

So this morning I was feeling a bit spritlier than I had been feeling. Then when I got to the gym I realised that I had forgot my phone... no big deal, laughed to myself that I will be able to post meme's all day about having to listen to the music in the gym and then BOOM, is it workout A or B day? What weights?? This is all saved on jefit on my phone.

So the one thing that stuck in my mind was that I failed OHP and Bench this week, so would be increasing reps. Without thinking about it, started in the squat rack. During the squat sets, I thought about the next exercise of OHP...nope Bench. So head to the bench and I'm resting between sets (which seemed really heavy). I notice that another guy in the gym has went from Deads to OHP. I wonder if he is doing F5 I think?? Then halfway through rows (still feeling really heavy)and I notice the other guy is doing pullups and then I realise I should be on Workout B not A. At this point, I don't have the time or energy to start again. Finish off workout A and then shower and leave the gym. I then spend the next hour being in a terrible mood as I messed up my workout order.

Moral of this story is that I am going to keep a diary in my car for if this ever happens again

[Squid24]

lol...always have book and pen for just such the case

[mannymann]

lol...always have book and pen for just such the case

Done, bought one when out for my lunch

[daawhitty]

Subbed: I'm also running F5 again hopefully for 8/12 weeks.
A thought - If you keep on getting stuck and having to reset you could try and jump onto AllPro for a cycle or 2 it helped me a lot by building up better muscle endurance (higher rep ranges) and CV capacity (short rest times)

[mannymann]

Subbed: I'm also running F5 again hopefully for 8/12 weeks.
A thought - If you keep on getting stuck and having to reset you could try and jump onto AllPro for a cycle or 2 it helped me a lot by building up better muscle endurance (higher rep ranges) and CV capacity (short rest times)

Welcome

I've had a few stuttered attempts with F5. Before I started F5 for the first time back last October, I looked into SS, All Pro's, ICF and F5. From memory, i didn't have the workout time available for ICF or All Pro's. I'll have another look though

[daawhitty]

Welcome

I've had a few stuttered attempts with F5. Before I started F5 for the first time back last October, I looked into SS, All Pro's, ICF and F5. From memory, i didn't have the workout time available for ICF or All Pro's. I'll have another look though

All Pro only takes me 30 to 45 minutes it's rapid once Sq,BP & row are finished as there is no warm ups.

[mannymann]

All Pro only takes me 30 to 45 minutes it's rapid once Sq,BP & row are finished as there is no warm ups.

Cheers, I'll keep it in mind

[mannymann]

Week 11 Workout B (still annoyed about last week)

Deadlift - 1x10 20KG, 1x5 50KG, 3x5 90KG
OHP - 1x10 20KG, 3x7 30KG (Reset plus reps)
Leg Curls - 3x8 50KG
Lat Pulldown - 3x10 50KG
Biceps - 2x10 35KG
Abs - 2x15 42.5KG

All in all a good day. Should probably have another incremental in my deads warmup as 50>90 took a couple to get me going. Everything else was good

[daawhitty]

Week 11 Workout B (still annoyed about last week)

Deadlift - 1x10 20KG, 1x5 50KG, 3x5 90KG
OHP - 1x10 20KG, 3x7 30KG (Reset plus reps)
Leg Curls - 3x8 50KG
Lat Pulldown - 3x10 50KG
Biceps - 2x10 35KG
Abs - 2x15 42.5KG

All in all a good day. Should probably have another incremental in my deads warmup as 50>90 took a couple to get me going. Everything else was good

Good session manny, you're right it makes sense to go up another 20 on DL before your top workset.

Example I would go on a work set of 90

60 x 5 - 70 x 3 - 80 x 3 - 85 x 1 - 90 x 5 (3 sets)