No more DYEL. Fierce5 U/L log

[wowter]

Upper A
Monday, 24 October 2016 at 21:47

Bench Press
Set 1: 190,5 lb × 6(PR)
Set 2: 190,5 lb × 6
Set 3: 190,5 lb × 6

Incline Bench Press
Set 1: 150 lb × 8
Set 2: 150 lb × 6
Set 3: 150 lb × 7

Pull Up
Set 1: BW (+15 lb) × 9
Set 2: BW (+15 lb) × 9
Set 3: BW (+15 lb) × 8

Bent Over Row
Set 1: 165 lb × 8
Set 2: 165 lb × 8
Set 3: 165 lb × 8

Reverse Fly
Set 1: 11 lb × 12
Set 2: 11 lb × 12
Set 3: 11 lb × 12

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12

https://strong.app.link/2dk1nhHNJx

Bench continues to go well, another PR. I can smell the 200! Last workset on video. I felt looser than first 2 sets and as a result it was harder. Still relatively without issue though.
Failed incline again due to increased fatigue probably and also pullups.

[Squid24]

Yeah, I would jump up smaller too.

Nice on the PR for reps!!

[wowter]

Yeah, I would jump up smaller too.

Nice on the PR for reps!!

Ty sir!

Lower A
Tuesday, 25 October 2016 at 21:44

Squat
Set 1: 275 lb × 5
Set 2: 275 lb × 5
Set 3: 275 lb × 5

Romanian Deadlift
Set 1: 305 lb × 9
Set 2: 305 lb × 9
Set 3: 305 lb × 9

Leg Press
Set 1: 470 lb × 10
Set 2: 470 lb × 10
Set 3: 470 lb × 10

Seated Leg Curl
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10

Calf Raise Unilateral (Leg Press Machine)
Set 1: 325 lb × 15
Set 2: 325 lb × 16
Set 3: 325 lb × 16

Ab Roller
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

https://strong.app.link/Up6KU8msLx

Pleased to get 3x5x275 again on squat. However I tried to cut off depth at parallel because I have a minor annoyance in my groin area on the right side since last week. Going all the way down seemed to aggravate it. So not sure I should still count is towards progression. Depth still not too bad though I think.
Also taped RDL to see how my back is holding up. Seems close to rounding.

[wowter]

Upper B
Thursday, 27 October 2016 at 15:20

Overhead Press
Set 1: 122,5 lb × 5(PR)
Set 2: 122,5 lb × 5
Set 3: 122,5 lb × 5

Pectoral Fly (Custom)
Set 1: 22 lb × 11
Set 2: 22 lb × 11
Set 3: 22 lb × 11

Pull Up (Neutral Grip)
Set 1: BW (+15 lb) × 9
Set 2: BW (+15 lb) × 9
Set 3: BW (+15 lb) × 9(PR)

T Bar Row
Set 1: 105 lb × 8
Set 2: 105 lb × 8
Set 3: 105 lb × 8

Face Pull (Custom)
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12

Tricep overhead extension
Set 1: 49 lb × 12
Set 2: 49 lb × 12
Set 3: 49 lb × 10

https://strong.app.link/OKyDt4vpOx

Decided to start going in 2,5lb increments on OHP to be able to progress for longer without stalling. Went fine.
Pleased to get an extra rep on chinups from last week so now I don't have to reset.

[Squid24]

Nice work these last cpl of days...

Reset on chins? eh, I would not worry about that. Just always try to add reps till you reached your goal at that extra weight then add more weight and start over

[wowter]

Nice work these last cpl of days...

Reset on chins? eh, I would not worry about that. Just always try to add reps till you reached your goal at that extra weight then add more weight and start over

Cheers Squid. Yea that's how this program is written though. Once you fail a lift twice you should reset 10-15%.

[wowter]

Lower B
Saturday, 29 October 2016 at 21:02

Deadlift
Set 1: 315 lb × 4

Lunge (Barbell)
Set 1: 140 lb × 9
Set 2: 140 lb × 9
Set 3: 140 lb × 9

Leg Extension
Set 1: 190 lb × 11
Set 2: 190 lb × 11
Set 3: 190 lb × 11

Lying Leg Curl
Set 1: 130 lb × 10
Set 2: 130 lb × 9
Set 3: 119 lb × 9

Notes: 4 sec negative


Seated Calf Raise
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

https://strong.app.link/o0tkUCw4Rx

Horrible workout today. Failed the first set of DL already and second set I could even get 1 rep. Seriously. Very demotivating. So resetting DL now.

Possible reasons for sucking today:
-Tried new setup after reading Greg Nuckols article. Maybe resulting in not being as tight or something. Also tried taking my breath before getting down to the bar. Not sure if I'm gonna keep that in.
-Lack of cafein. Tried to not drink coffee after 6pm the last couple of days to see if that helps my sleep any.
-Just a sucky day
-I'm just a little b*tch
-All of the above

Thinking about taking this reset to try pulling Sumo for a while to see what I like better and what I'm stronger at. Thoughts?

[sooby]

Strong benching and OHP. Kinda jealous cuz my OHP is weak as balls lol.

[wowter]

Strong benching and OHP. Kinda jealous cuz my OHP is weak as balls lol.

Cheers mate!

Still more than mine at a lower BW so not that weak

[sooby]

Cheers mate!

Still more than mine at a lower BW so not that weak

well you're 6'4 so that doesnt count lol

[Squid24]

Cheers Squid. Yea that's how this program is written though. Once you fail a lift twice you should reset 10-15%.

Well, since I am still at body weight pull-ups...kinda hard to lose 10-15% of my weight in a week...lol

[wowter]

Upper A
Monday, 31 October 2016 at 15:55

Bench Press
Set 1: 195 lb × 5(PR)
Set 2: 195 lb × 5
Set 3: 195 lb × 5

Incline Bench Press
Set 1: 150 lb × 8(PR)
Set 2: 150 lb × 8
Set 3: 150 lb × 8

Pull Up
Set 1: BW (+15 lb) × 9
Set 2: BW (+15 lb) × 9
Set 3: BW (+15 lb) × 9(PR)

Bent Over Row
Set 1: 165 lb × 9
Set 2: 165 lb × 9
Set 3: 165 lb × 9

Reverse Fly
Set 1: 11 lb × 12
Set 2: 11 lb × 12
Set 3: 11 lb × 12

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 11
Set 3: 65 lb × 10

https://strong.app.link/0wrvhhB2Ux

Last set of bench on vid. Had trouble unracking and I think it kinda screwed me up, wasn't very tight and made it harder than needed probably. As shown by my reaction lol. Also tried touching a bit higher and flare a bit more. Looks like I did on some reps but needs more grooving for sure.
Also got another rep on pullups, by the very skin of my teeth though.



Oh also got all reps on incline. I notice a correlation between amount of flat bench reps and how well I do on incline. 6 reps bench = poor incline. 5 reps bench = good incline. Makes sense I guess.

[wowter]

Well, since I am still at body weight pull-ups...kinda hard to lose 10-15% of my weight in a week...lol

Yea that makes it a bit harder lol
I'm only at +15lbs though so I'm not even able to reset 10% since that brings my total weight to around 205-210lbs when doing pullups, so I'm hoping I can progress a bit more before stalling.

[wowter]

Lower A
Tuesday, 1 November 2016 at 21:34

Squat
Set 1: 275 lb × 6(PR)
Set 2: 275 lb × 6
Set 3: 275 lb × 6

Romanian Deadlift
Set 1: 315 lb × 8(PR)
Set 2: 315 lb × 8
Set 3: 315 lb × 8

Leg Press
Set 1: 470 lb × 12(PR)
Set 2: 470 lb × 12
Set 3: 470 lb × 12

Seated Leg Curl
Set 1: 130 lb × 11
Set 2: 130 lb × 10
Set 3: 130 lb × 10

Calf Raise Unilateral (Leg Press Machine)
Set 1: 335 lb × 15
Set 2: 335 lb × 15
Set 3: 335 lb × 15

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/AvyOwRe4Wx

Great day today. Tried widening stance on squat and it felt very good. Strongest I've ever felt squatting. I guess a slightly stronger stretch reflex and maybe a better hip drive. First 2 sets of 6x275 felt hard but not overly so. On 5th rep of last set I lost it forward on the way up and that cost a lot of energy. Rep 6 was a grind but got it up. First set on video.

I guess squatting so well got me pumped up because I felt very strong throughout, everything was flying up.

[Squid24]

Nice Squats.

Hoping after tomorrow I can get back on normal schedule. Lower tomorrow no rest....

[wowter]

Nice Squats.

Hoping after tomorrow I can get back on normal schedule. Lower tomorrow no rest....

Thanks! Get after it

[wowter]

Upper B
Thursday, 3 November 2016 at 15:54

Overhead Press
Set 1: 122,5 lb × 6(PR)
Set 2: 122,5 lb × 6
Set 3: 122,5 lb × 6

Pectoral Fly (Custom)
Set 1: 22 lb × 12
Set 2: 22 lb × 12
Set 3: 22 lb × 12

Pull Up (Neutral Grip)
Set 1: BW (+20 lb) × 8
Set 2: BW (+20 lb) × 8
Set 3: BW (+20 lb) × 8

T Bar Row
Set 1: 105 lb × 9
Set 2: 105 lb × 9
Set 3: 105 lb × 9

Face Pull (Custom)
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 12

Tricep overhead extension
Set 1: 49 lb × 12
Set 2: 49 lb × 12
Set 3: 49 lb × 12

https://strong.app.link/Bhdq12E2Zx

Looks like back over extending a bit too much towards the last reps on OHP. I think I forgot to squeeze them glutes hard to keep that from happening. On set 2 and 3 I think it was better but didn't video them.

Chinups were hard.

[wowter]

Lower B
Saturday, 5 November 2016 at 15:29

Deadlift
Set 1: 195 lb × 5
Set 2: 225 lb × 5
Set 3: 255 lb × 14 amrap, lol cardio

Lunge (Barbell)
Set 1: 145 lb × 8
Set 2: 145 lb × 8
Set 3: 145 lb × 8

Leg Extension
Set 1: 196 lb × 11
Set 2: 196 lb × 11
Set 3: 196 lb × 11

Lying Leg Curl
Set 1: 119 lb × 12
Set 2: 119 lb × 11
Set 3: 119 lb × 10

Notes: 4 sec negative

Cable Crunch
Set 1: 82,5 lb × 15
Set 2: 82,5 lb × 15
Set 3: 82,5 lb × 15

Seated Calf Raise
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

https://strong.app.link/xWDilWnl3x

So decided to go the 5/3/1 way for deadlift. Open to opinions on that choice. I like the idea of one all out set per workout. I think it's more manageable than sets across when getting close to max. That was taking a lot out of me.
Amrap was hard as hell but since it's only one set it was pretty manageable.
Got 14 reps on amrap, does that mean I started too light? I calculated from a pretty conservative 335 1RM.

Amrap on video. Last rep(s) weren't very pretty.

[wowter]

Upper A
Monday, 7 November 2016 at 15:48

Bench Press
Set 1: 195 lb × 6
Set 2: 195 lb × 6
Set 3: 195 lb × 5

Incline Bench Press
Set 1: 150 lb × 8
Set 2: 150 lb × 5
Set 3: 135 lb × 8

Pull Up
Set 1: BW (+20 lb) × 8
Set 2: BW (+20 lb) × 8
Set 3: BW (+20 lb) × 8

Bent Over Row
Set 1: 170 lb × 8
Set 2: 170 lb × 8
Set 3: 170 lb × 8

Reverse Fly
Set 1: 12,5 lb × 12
Set 2: 12,5 lb × 12
Set 3: 12,5 lb × 12

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 65

https://strong.app.link/MbugOEQE

Rep PR on bench but failed last rep, was very close but not quite. I should have had it though on the last rep I hit a peg on the way down and that screwed me up a bit. Confident I'll get it next week.
I guess I was fried after that bc Incline Bp was lolworthy.
First bench set on vid

[Squid24]

Things are looking good in here.

Changed up mine a bit to end the yr with...lol

[wowter]

Cheers!

Lower A
Tuesday, 8 November 2016 at 21:30

Squat
Set 1: 285 lb × 5(PR)
Set 2: 285 lb × 5
Set 3: 285 lb × 5

Romanian Deadlift
Set 1: 315 lb × 9
Set 2: 315 lb × 9
Set 3: 315 lb × 9

Leg Press
Set 1: 480 lb × 10
Set 2: 480 lb × 10
Set 3: 480 lb × 10

Seated Leg Curl
Set 1: 130 lb × 11
Set 2: 130 lb × 11
Set 3: 130 lb × 10

Calf Raise Unilateral (Leg Press Machine)
Set 1: 345 lb × 15
Set 2: 345 lb × 15
Set 3: 345 lb × 15

https://strong.app.link/2k48lXLG8x

Depth a little inconsistent today. Last 2 reps might be almost high? It's close. Nevertheless pleased with 285.

All ab rollers seemed to have disappeared from the gym. Good excuse to skip it. Fking despise all ab work anyway.

First workset

[wowter]

Upper B
Thursday, 10 November 2016 at 21:41

Overhead Press
Set 1: 125 lb × 5(PR)
Set 2: 125 lb × 5
Set 3: 125 lb × 5

Pectoral Fly (Custom)
Set 1: 22 lb × 12
Set 2: 22 lb × 12
Set 3: 22 lb × 11

Pull Up (Neutral Grip)
Set 1: BW (+20 lb) × 9
Set 2: BW (+20 lb) × 9
Set 3: BW (+20 lb) × 8

T Bar Row
Set 1: 110 lb × 8
Set 2: 110 lb × 8
Set 3: 110 lb × 8

Face Pull (Custom)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12

Tricep overhead extension
Set 1: 49 lb × 13
Set 2: 49 lb × 13
Set 3: 49 lb × 12

https://strong.app.link/4Yo1joo4by

OHP went good. Hard but not extremely so.
Started getting some elbow pain in left elbow with chinups. Kind of bothered me rest of the workout. Have to keep an eye on that.

[Squid24]

Nice OHP PR

[wowter]

Cheers!

Lower B
Saturday, 12 November 2016 at 21:45

Deadlift
Set 1: 275 lb × 5 @8,5 (lol)
Set 2: 245 lb × 17 @10

Lunge (Barbell)
Set 1: 145 lb × 9
Set 2: 145 lb × 9
Set 3: 145 lb × 9

Leg Extension
Set 1: 196 lb × 11
Set 2: 196 lb × 11
Set 3: 196 lb × 11

Lying Leg Curl
Set 1: 119 lb × 11
Set 2: 119 lb × 11
Set 3: 119 lb × 10

Cable Crunch
Set 1: 82,5 lb × 15
Set 2: 82,5 lb × 15
Set 3: 82,5 lb × 15

Seated Calf Raise
Set 1: 125 lb × 15
Set 2: 125 lb × 15
Set 3: 125 lb × 15

https://strong.app.link/Hhj8cX8kfy

Going back to old setup. I cant seem to get as tight with the new one and I just feel so much weaker. First set was with new setup and 275 felt way too hard. Amrap was with old setup and felt much better. Both on video. The difference is very clear.

I'm also probably ditching belt for DL for now. I'm not getting much out of it so might as well not use it. I have trouble getting breathing into it down when bent over to set up.


Set 1


Amrap

[wowter]

Upper A
Monday, 14 November 2016 at 21:40

Bench Press
Set 1: 195 lb × 6(PR)
Set 2: 195 lb × 6
Set 3: 195 lb × 6

Incline Bench Press
Set 1: 150 lb × 7
Set 2: 135 lb × 8
Set 3: 135 lb × 8

Pull Up
Set 1: BW (+20 lb) × 9
Set 2: BW (+20 lb) × 8
Set 3: BW (+20 lb) × 8

Bent Over Row
Set 1: 170 lb × 9
Set 2: 170 lb × 9
Set 3: 170 lb × 9

Reverse Fly
Set 1: 12,5 lb × 12
Set 2: 12,5 lb × 12
Set 3: 12,5 lb × 12

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12

https://strong.app.link/GdT7wSnFiy

As more or less expected I got all reps on bench. Pleased though. Felt very solid, tight and good leg drive. Next week 200!
Incline is really suffering due to increased fatigue I guess but it's only assistance anyway so not too worried. I'll reset to 130 and work back up.

No bench vid due to crowded gym but taped row to check form/english, might as well post. Lost balance on one rep like an idiot, lol. Otherwise looks ok I guess?

[Squid24]

Last couple of sessions looking good

[wowter]

Thanks squid

Lower A
Tuesday, 15 November 2016 at 22:01

Squat
Set 1: 285 lb × 6
Set 2: 285 lb × 5+f
Set 3: 245 lb × 10

Romanian Deadlift
Set 1: 325 lb × 8
Set 2: 325 lb × 8
Set 3: 325 lb × 8

Leg Press
Set 1: 480 lb × 12
Set 2: 480 lb × 12
Set 3: 480 lb × 12

Seated Leg Curl
Set 1: 130 lb × 11
Set 2: 130 lb × 11
Set 3: 130 lb × 11

Calf Raise Unilateral (Leg Press Machine)
Set 1: 355 lb × 15
Set 2: 355 lb × 15
Set 3: 355 lb × 15

https://strong.app.link/afa6PlNkky

Failed second set on squats. Not too surprising. Didn't feel very tight and stable though. Had trouble keeping my knees out. Decided not to push it and go for a backoff set on 3rd set instead. 10x245@ 8ish. Super gassed afterwards.

[wowter]

Upper B
Thursday, 17 November 2016 at 21:41

Overhead Press
Set 1: 125 lb × 6(PR)
Set 2: 125 lb × 6
Set 3: 125 lb × 6

Pectoral Fly (Custom)
Set 1: 22 lb × 12
Set 2: 22 lb × 12
Set 3: 22 lb × 12

Pull Up (Neutral Grip)
Set 1: BW (+20 lb) × 9
Set 2: BW (+20 lb) × 9
Set 3: BW (+20 lb) × 9

T Bar Row
Set 1: 110 lb × 9
Set 2: 110 lb × 9
Set 3: 110 lb × 9

Face Pull (Custom)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12

Tricep overhead extension
Set 1: 55 lb × 11
Set 2: 55 lb × 11
Set 3: 55 lb × 10

https://strong.app.link/UbO4ac4roy

OHP went well, was thinking I was going to have more trouble
One more rep on chins, supinated grip. No elbow pain

[wowter]

Lower B
Saturday, 19 November 2016 at 16:11

Deadlift
Set 1: 275 lb × 6@7,5
Set 2: 255 lb × 20 @9,5


Lunge (Barbell)
Set 1: 150 lb × 8
Set 2: 150 lb × 8
Set 3: 150 lb × 8

Leg Extension
Set 1: 196 lb × 11
Set 2: 196 lb × 11
Set 3: 196 lb × 10

Lying Leg Curl
Set 1: 119 lb × 11
Set 2: 119 lb × 11
Set 3: 119 lb × 11

Cable Crunch
Set 1: 88 lb × 15
Set 2: 88 lb × 15
Set 3: 88 lb × 15

Seated Calf Raise
Set 1: 125 lb × 15
Set 2: 125 lb × 15
Set 3: 125 lb × 15

https://strong.app.link/iHa6SPtBqy

Surprised the hell out of myself today deadlifting. I got 20(!) reps on amrap with 255. Last week I got 17 with 245. 2 weeks ago I got 14 with 255. What gives lol? Not gonna complain. In those high rep sets I can't keep count so I have to video myself to know how many I got. I honestly thought I got around 15 but then it just kept on going, lol. I think I probably had one more even but it wouldn't be a very pretty one.

[wowter]

Upper A
Monday, 21 November 2016 at 21:44

Bench Press
Set 1: 200 lb × 5(PR)
Set 2: 200 lb × 5
Set 3: 200 lb × 3

Incline Bench Press
Set 1: 130 lb × 8
Set 2: 130 lb × 8
Set 3: 130 lb × 8

Pull Up
Set 1: BW (+20 lb) × 9
Set 2: BW (+20 lb) × 8
Set 3: BW (+20 lb) × 7

Bent Over Row
Set 1: 175 lb × 8
Set 2: 175 lb × 8
Set 3: 175 lb × 8

Reverse Fly
Set 1: 13,5 lb × 12
Set 2: 13,5 lb × 12
Set 3: 13,5 lb × 12

Barbell Curl
Set 1: 65 lb × 14
Set 2: 65 lb × 13
Set 3: 65 lb × 12

Tricep Pushdown
Set 1: 38 lb × 15
Set 2: 44 lb × 14
Set 3: 44 lb × 13

https://strong.app.link/kyIXErmguy

First time benching 200lbs which is nice but failed 4th rep last set. Got pinned. Wanted to do roll of shame but belt was in the way. Had to get bailed out. Sort of embarrassing. Spotter next time. Didn't hurt at all though so could have easily dumped the weight to the side if there was noone around.

One less rep on pullups than last week which is disappointing