Third times a charm (Fierce 5 log)...

[Cheap5.0]

As the title suggests, this is my third (and final) entry into lifting. I have had life events derail me from this twice before, but no more. I spent some time upgrading my brain (degree, certs, new career), then spent some time upgrading my life (new/better job, bigger house, room for a GYM IN MY BASEMENT). No more excuses, no more distractions, this is the last time I start from zero.

My (brief) lifting history:
Starting strength - 2008 (172 ~16% BF)
GST -2009 (186 ~ 16%)
5/3/1 - 2010-2012 (190s ~ 15 BF)
2013-Q1 2016 nothing 200-205 - ~18% BF ?!?

That brings me to here and now....
Q2 2016 - Body weight stuff every other day (dips, pull ups, push ups, pistols), cardio every other day 5-6 days a week consistently for three months (190's ~18 %)

I started cleaning up my diet about 6 weeks ago, moved to intermittent fasting and shoot for about 2100 cal/day, 1 gram of prot per lbs, 80-100 grams of fat and a few carbs sprinkled in because I cant go full keto (even though I should). At this rate I lose about 1-1.5 lbs a week for the past 5 weeks. Fitbit says my TDE is around 3100 on lifting days and 2800 on off days, which sounds about right (maybe a bit high).

I work out at home with my power rack, BB's, dumb bells & plates. No machines or other equipment, although some heavier KB's are on my list as well as some bumper plates.

I work out around 5 am daily, I don't schedule off days but I don't go 100% every day either. Life will find a way of giving me an off day every now and then, no need to schedule them.

I draw inspiration from a lot of people here (Woody, looking at you mate) as well as Jocko Willink (@jockowillink) on twitter...that dude gets after it.


Alright onto the fun stuff. Since I have done SS (solid program) and want to try something different but something that still focused on the "big 3" I am going with Fierce 5 for now:
http://forum.bodybuilding.com/showth...hp?t=159678631

My 6 month goal is get down around 180. After that, starting adding in more prot/fat cals and see what happens.

I just completed session 2 and the weights are real light because of a back issue I have, but as with most beginner programs I will be adding plenty of weight to the bar in the coming weeks and months. So without futher ado, my last three days (for logging' sakes):

8.12.2016
Squat: 3*5 @ 95
Bench: 3*5 @ 135
Pendlay Row: 3*8 @ 45
Reverse Flys: 3*10 @ 15
Calf Raise / French press: 2*15 / 2*10 @ 40

8.13.2016
20 minutes elliptical, mobility WOD

8.14.2016
Front Squat: 3*5 @ 95
OH Press: 3*5 @ 45
Romanian DL: 3*8 @ 95
Chin up: 8,7,7 (3 sets @ BW)
Crunch / Curl: 2*15 / 2*10 @ 25

[Cheap5.0]

8/15/2016

Squat: 3*5 @ 105
Bench: 3*5 @ 140
Pendlay Row: 3*8 @ 50
Reverse Flys: 3*10 @ 15
Calf Raise / French press: 2*15 / 2*10 @ 40

Another one in the books, one more step closer to the goal.

Fuel for this session:
https://www.youtube.com/watch?v=NU41...004A78314572B6
https://www.youtube.com/watch?v=DelhLppPSxY
https://www.youtube.com/watch?v=o_l4Ab5FRwM
https://www.youtube.com/watch?v=7G8QItjTSDA
https://www.youtube.com/watch?v=sXYIxJScSik

[Cheap5.0]

GO!



8.18.2016
Front Squat: 3*5 @ 100
OH Press: 3*5 @ 50
Romanian DL: 3*8 @ 100
Chin up: 8,8,7 (3 sets @ BW)
Crunch / Curl: 2*15 / 2*10 @ 30

[Cheap5.0]

8.19.2016

40 minutes of elliptical, 10 minutes of HiiT in the middle
Mobility work

[Cheap5.0]

8/20/2016

Squat: 3*5 @ 115
Bench: 3*5 @ 145
Pendlay Row: 3*8 @ 55
Reverse Flys: 3*10 @ 15
Calf Raise / French press: -- / 2*10 @ 40

Had to nix the calf raises, did something to my left calf this week. Tried some calf raises and got that "hot shooting" pain thing in my leg, skipping those for a few days....

Down to 190 this week as well.

[-Lucifer]

I had to stalk your posts to find this thread. Anyway, I'm in. I'm very happy to see yet another home-gym user.

[Cheap5.0]

I should probably link it in my sig huh? Welcom lu, thanks!

8/23/2016

Front squat: 3x5 @ 115
OH Press: 3*5 @ 55
Romanian DL: 3x8 @ 105
Chin up: 3*8 @ BW
Crunch / Curl: 2*15 / 2*10 @ 30

About 40 minutes including 10 minutes of warm up time in this. Used the following mobility WOD's to get my legs sorted out (so stiff, all the time!):

* Favorite for stretching tight hips..feels sooo goood... http://www.mobilitywod.com/proprevie...ect-episode-2/
*More hip work ... http://www.mobilitywod.com/proprevie...t-episode-363/
*Heal cord / calf ... https://www.youtube.com/watch?v=uNzlUHwqPpo

[-Lucifer]

* Favorite for stretching tight hips..feels sooo goood... http://www.mobilitywod.com/proprevie...ect-episode-2/

This is a very popular stretch. I do a similar version (without resting the hind leg on the wall) after I'm done lifting.

[Cheap5.0]

I am pretty certain most of my injuries are a result of poor form. My poor form is a result of my lack of flexibility in PC, hips and ankles. Hence all the mobility work this time around and starting from "zero" with the weights. I want to squat three plates for reps again, but I wont do it if my form/flexibility is not up to snuff.

[-Lucifer]

I am pretty certain most of my injuries are a result of poor form. My poor form is a result of my lack of flexibility in PC, hips and ankles. Hence all the mobility work this time around and starting from "zero" with the weights. I want to squat three plates for reps again, but I wont do it if my form/flexibility is not up to snuff.

I'm not inflexible, but in my case my back injuries were due to weak abs and obliques. That's what I get for avoiding core work.

You'll get there in no time. Keep stretching and foam rolling.

[Cheap5.0]

8/25/2016


Squat: 3*5 @ 115
Bench: 3*5 @ 145
Pendlay Row: 3*8 @ 55
Reverse Flys: 3*10 @ 15
Calf Raise / French press: -- / 2*10 @ 40

Still skipping the calf raises, working on that with mobility WOD's & stretches daily...

[Cheap5.0]

8/28/2016

Front squat: 3x5 @ 125
OH Press: 3*5 @ 60
Romanian DL: 3x8 @ 115
Chin up: 3*8 @ BW
Crunch / Curl: 2*15 / 2*10 @ 35

+5 on curls and +10 on fronts, happy with that. Not happy with slow progress on stretching hammys and hip & ankle mobility. Sloooowwww going....

[Cheap5.0]

8/30/2016

Squat: 3*5 @ 125
Bench: 3*5 @ 150
Pendlay Row: 3*8 @ 60
Reverse Flys: 3*10 @ 15
Calf Raise / French press: 2x15 (right leg only) / 2*10 @ 40

My left calf has been getting looser so I tried some raises on it today and discovered I have almost no strength in that muscle. I could not muster more than 2 solid raises, the third was assisted. Very strange, I am not sure what I did to my calf but this is progress.

[-Lucifer]

My left calf has been getting looser so I tried some raises on it today and discovered I have almost no strength in that muscle. I could not muster more than 2 solid raises, the third was assisted. Very strange, I am not sure what I did to my calf but this is progress.

That's odd. Do you remember hurting it in any way or have I missed out on some crucial information? The strength will come back.

[Cheap5.0]

My entire left leg hurt and had moderate stiffness for a week after a long car ride (5 hours).

It's been getting less stiff daily and is finally to the point where I don't have a slight limp. My ROM in that leg is half what the other leg is though and the other leg is not that good.

Aside from that, no idea what caused it. I feel the tightest in my left calf, left ham and somewhat in my lower back. Left quad feels normal.

[pezking7p]

In! Light weights make me feel weak too, but it's worth it. Lol @ bench higher than squat.

Fierce 5 looks pretty neat I. I like the extra accessory work.

[Cheap5.0]

9/1/2016

Front squat: 3x5 @ 125
OH Press: 3*5 @ 60
Romanian DL: 3x8 @ 115
Chin up: 3*8 @ BW
Crunch / Curl: 2*15 / 2*10 @ 35

Could barely eek out 8 reps of chins today per set, weight is up +1 lbs this week. Bump in the road, no big deal.

Also may have potentially discovered the root of most of my back pain, and probably the root of my PC & Hammy muscle stiffness. I have a pretty large knot in my low back, on the right side that is located in the exact spot where I get the worst low-back pain when my back flairs up. I have been rolling it with a lacrosse ball nightly for 2 minutes then following it up with psoas stretching and hammy stretches. When I finish I am sweaty from the pain, but my back feels amazing.

With that said, I might pause here on the squat weights/Dead lift weights while I see what this knot does. If I can start making progress with it and it starts to go away in a week or two, I will keep paused on the weights and let the muscle catch up & recover.

#1 goal is to be lifting heavy **** again, the best way to get there is through consistent lifts. To stay consistant I need to be healthy.

[-Lucifer]

Also may have potentially discovered the root of most of my back pain, and probably the root of my PC & Hammy muscle stiffness. I have a pretty large knot in my low back, on the right side that is located in the exact spot where I get the worst low-back pain when my back flairs up. I have been rolling it with a lacrosse ball nightly for 2 minutes then following it up with psoas stretching and hammy stretches. When I finish I am sweaty from the pain, but my back feels amazing.

Good. Keep up the SMR.

With that said, I might pause here on the squat weights/Dead lift weights while I see what this knot does. If I can start making progress with it and it starts to go away in a week or two, I will keep paused on the weights and let the muscle catch up & recover.
#1 goal is to be lifting heavy **** again, the best way to get there is through consistent lifts. To stay consistant I need to be healthy.

Don't get too ambitious and add weight too quickly. I've done it and paid the price. Doing that only set me back; it was like taking one step forward and two steps backwards. Stick to 5-10 lb increases a week and stop adding weight when the reps. start feeling tough. You shouldn't be grinding out the reps. anyway.

[pezking7p]

Us old farts gotta take it easy. 5 years ago I couldn't put it on the bar fast enough.

Consistency is king. Keep it up.

[Cheap5.0]

Good. Keep up the SMR.



Don't get too ambitious and add weight too quickly. I've done it and paid the price. Doing that only set me back; it was like taking one step forward and two steps backwards. Stick to 5-10 lb increases a week and stop adding weight when the reps. start feeling tough. You shouldn't be grinding out the reps. anyway.

Oh man I used to GRRIIINNDDDD **** out 5 years ago, just go until I would puke. Came close a few times when I started lifting again, but that was more or less a lack of conditioning. No more grinding now, at least not until I feel my back is 100% which is may never be.

[Cheap5.0]

20 minutes of mobility work, 6 minutes spent grinding the lacrosse ball into the small of my back. feelgoodman.jpg.

The huge knot or bundle of whatever in my low back is already starting to go away, its much smaller today and difficult to palpate. Overall my low back is much less painful and much looser when I move, I think I am finally figuring it out.

[pezking7p]

20 minutes of mobility work, 6 minutes spent grinding the lacrosse ball into the small of my back. feelgoodman.jpg.

The huge knot or bundle of whatever in my low back is already starting to go away, its much smaller today and difficult to palpate. Overall my low back is much less painful and much looser when I move, I think I am finally figuring it out.

I did a little foam rolling today and lax ball pre-WO. Not sure if it helped but I think I'm going to stick with it. Where do you grind? Wherever it hurts? All Over? Insertions? Might have to have Mrs. Pez help me palpate.

[-Lucifer]

You boyos will like this album below. It's about back pain and SMR.


http://imgur.com/gallery/X8ull

[Cheap5.0]

I did a little foam rolling today and lax ball pre-WO. Not sure if it helped but I think I'm going to stick with it. Where do you grind? Wherever it hurts? All Over? Insertions? Might have to have Mrs. Pez help me palpate.

Im not sure what exactly is not working right, using this image as a reference:


I would say 100% my erectors.

Thats the only place in my low back I have pain when I get injured and the only place I feel real discomfort during Lax ball massaging. It kind of crunches and pops when I really put pressure on it with the ball and always feels better after. No idea what that could mean lol.

[Cheap5.0]

You boyos will like this album below. It's about back pain and SMR.


http://imgur.com/gallery/X8ull

Digging the link, thanks Lu!

[Cheap5.0]

9/4/2016

Squat: 3*5 @ 135
Bench: 3*5 @ 155
Pendlay Row: 3*8 @ 65
Reverse Flys: 3*10 @ 20
Calf Raise / French press: ** / 2*10 @ 40

** Calf raises: Right leg, I did the normal 2x15. Left leg, I was able to eek out a set of 4 and a set of 5 which is more than last week and no associated pain so its progress.

Benching feels light, back squatting felt good with no back issues 24 hours later. Still doing 15-20 minutes of mobility work every day (either in the morning if its an off day or night on days I work out). Been hitting the lax ball on my lower back twice a day for 2-3 minutes total.

[pezking7p]

Good **** mang. I started using the lax ball last night. Thing hurts but my back feels good afterward.

[Cheap5.0]

Good **** mang. I started using the lax ball last night. Thing hurts but my back feels good afterward.

Oh god the lax ball is really rough when you first start. It does get better, a little less painful...? Maybe. But the results can not be denied, my back has not felt this loose/pain free in years. Plus the longer you do the lax ball work, the harder you can press down on it. I'm just now getting to the point where I can put all my bodyweight on it (position: back on floor, feet on bench, ball under lower back) and roll the ball left to right and in circles (all while feeling things pop and snap lol).

The lifts are ok, the diet is still good and my back is not an issue. I would say this week went well. BW = 191, going on 3 weeks at this weight.

[Insilicio]

Going to adjust kcal now or stick with this? Gl

[Cheap5.0]

I don't think a sub 1800 cal diet will be conducive to building strength, so its unlikely I will drop it. Plus I am always hungry now, fak being hungrier and more tired.

9/7/2016

Front squat: 3x5 @ 135
OH Press: 3*5 @ 65
Romanian DL: 3x8 @ 125
Chin up: 3*8 @ BW
Crunch / Curl: 2*15 / 2*10 @ 35

Fronts felt goood. No forward lean, lots of stability and no wobbly knees. Back feels AWESOME and my flexibility has improved in just two weeks of really working on it. Workout time was about 50 minutes.