No more DYEL. Fierce5 U/L log

[wowter]

I feel after lurking for a while and 250 posts it's as good a time as any to start a log.

About me
Age: 27
Height: 194cm (6'4")
Weight: 87kg (192lbs)

Dutch guy living in Thailand

Lifting history
Been lifting for over a bit over 2 years, about 1,5 years of which with the help of an online coaching program. I went from a soaking wet skinny fat 85kg to insanely skinny at 76kg, to now a less wet 87kg. While I learned a lot about lifting and nutrition I feel like I didn't make as much progress as I could have, mainly because I was scared of getting fat again and because the programs from this coaching didn't focus as much on the main lifts as I would have liked, and I feel like they changed the programs too often (new program every 5 weeks) As a result I spun my wheels a lot and still look skinny.
After stopping with that coaching I started a PPL program and followed that for a couple months but it wasn't balanced and too much volume. About about a month ago I decided to just suck it up and get on a real proven program, and went with Fierce5 U/L and really liking it so far. Already PR'd on Bench, squat, and DL.

Current Lifts
Squat: 5x265
Bench: 5x185
DL: 5x305
OHP: 5x115

Diet
Currently trying to lean bulk. Consuming around 3400 kcal/day, while aiming for at least 170g protein. I also weigh myself a couple of times a week and adjust if needed. The meals I eat are usually similar each day so it's not hard to keep macro's in check. I weigh all my food, except for dinner I often order in or eat out. When ordering in it's always Thai food and I still weigh it, but it's obviously not as correct as cooking myself. when eating out I'm just eyeballing. Not too concerned with that though as long as it's close enough.

Goals
- Get to 90kg BW and reassess, probably keep bulking until 95kg BW. So basically pack on some size.
- Bench 200 for reps, Squat 300 for reps, DL 350 for reps, one plate OHP for reps
- Keep working on form for all lifts. Atm OHP form is my weakest weight and form wise.

Lifts
Some of my latest lifts on video. For the main lifts I almost always video myself for at least one set to make sure form is still good.

DL


Squat


Bench


Thanks for reading

[wowter]

Upper A
Monday, 26 September 2016 at 15:28

Bench Press
Set 1: 185 lb × 6(PR)
Set 2: 185 lb × 6
Set 3: 185 lb × 6

Incline Bench Press
Set 1: 145 lb × 8(PR)
Set 2: 145 lb × 8
Set 3: 145 lb × 8

Pull Up
Set 1: BW (+10 lb) × 9(PR)
Set 2: BW (+10 lb) × 9
Set 3: BW (+10 lb) × 9

Bent Over Row
Set 1: 155 lb × 9
Set 2: 155 lb × 9
Set 3: 155 lb × 9

Bayesian Curl
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10

Reverse Fly
Set 1: 10 lb × 12
Set 2: 10 lb × 12
Set 3: 10 lb × 12

https://strong.app.link/x0IBvQfRYw

Awesome workout. PR's all around. Tried warming up with band pull aparts after seeing a youtube vid and not sure if that was the reason but all weights were flying up. Keeping that in there for sure.

[wowter]

Lower A
Tuesday, 27 September 2016 at 21:53

Squat
Set 1: 265 lb × 6(PR)
Set 2: 265 lb × 6
Set 3: 265 lb × 6

Romanian Deadlift
Set 1: 295 lb × 9(PR)
Set 2: 295 lb × 9
Set 3: 295 lb × 9

Leg Press
Set 1: 450 lb × 11(PR)
Set 2: 450 lb × 11
Set 3: 450 lb × 11

Seated Leg Curl
Set 1: 121,5 lb × 12
Set 2: 124 lb × 13
Set 3: 124 lb × 113

Calf Raise Unilateral (Leg Press Machine)
Set 1: 315 lb × 15
Set 2: 315 lb × 15
Set 3: 315 lb × 15

https://strong.app.link/vMp7p2m00w

Another solid workout and more PR's.

[wowter]

Upper B
Thursday, 29 September 2016 at 21:43

Overhead Press
Set 1: 115 lb × 6(PR)
Set 2: 115 lb × 6
Set 3: 115 lb × 6

Pectoral Fly (Custom)
Set 1: 17 lb × 11
Set 2: 17 lb × 11
Set 3: 17 lb × 10

Pull Up (Neutral Grip)
Set 1: BW (+10 lb) × 9(PR)
Set 2: BW (+10 lb) × 9
Set 3: BW (+10 lb) × 9

T Bar Row
Set 1: 95 lb × 9
Set 2: 95 lb × 9
Set 3: 95 lb × 9

Face Pull (Custom)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

Tricep overhead extension
Set 1: 33 lb × 15
Set 2: 38,5 lb × 12
Set 3: 38,5 lb × 12

https://strong.app.link/5C0AOPli4w

Press was a fkingg grind, seriously hard. Probably gonna stall soon PR though so can't complain I guess

[Squid24]

In for progress

[wowter]

Cheers, welcome

[wowter]

Lower B
Saturday, 1 October 2016 at 21:26

Deadlift
Set 1: 305 lb × 6(PR)
Set 2: 305 lb × 6
Set 3: 305 lb × 6

Lunge (Barbell)
Set 1: 135 lb × 9
Set 2: 135 lb × 9
Set 3: 135 lb × 9

Leg Extension
Set 1: 190 lb × 10
Set 2: 190 lb × 10

Lying Leg Curl
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 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 × 14
Set 3: 125 lb × 13

https://strong.app.link/qPUI9QiB7w

Deadlifts definitely starting to get harder. Happy with how it's going though. A while ago I wasn't sure if I could lift 315 for 1 and now going for 315 for 5 next week :thumb:

[SuicideGripMe]

Solid lifts man. How's the diet here going? Finding it easy or difficult with the food choices here?

[wowter]

Upper A
Monday, 3 October 2016 at 21:55

Bench Press
Set 1: 190,5 lb × 5
Set 2: 190,5 lb × 5
Set 3: 190,5 lb × 5

Incline Bench Press
Set 1: 145 lb × 9
Set 2: 145 lb × 8
Set 3: 145 lb × 8

Pull Up
Set 1: BW (+15 lb) × 8
Set 2: BW (+15 lb) × 8
Set 3: BW (+15 lb) × 7

Bent Over Row
Set 1: 160 lb × 8
Set 2: 160 lb × 8
Set 3: 160 lb × 8

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

Barbell Curl
Set 1: 55 lb × 12
Set 2: 55 lb × 12
Set 3: 55 lb × 12

https://strong.app.link/if2vY56Wax

So somewhat of a milestone today. Finally, after about 2,5 years of lifting, I'm able to bench my body weight for 5 reps. Pretty pathetic but happy with it nonetheless.

After that nearly dropped the bar on my face on incline failing the last rep of second set. Had to do the roll of shame.
For last set decided a spot would be nice which resulted in the most terrible brospot ever. His hands never not touched the bar. Crazy how distracting that is. Did 9 bro assisted reps, so no way to tell how many I actually would have gotten. Yay for language barriers I guess.

Also failed pullups for the first time.

[wowter]

Solid lifts man. How's the diet here going? Finding it easy or difficult with the food choices here?

Thanks man.
Diet is going fine for the most part. It helps that I'm bulking. We do a lot of shopping at the grocery store so for breakfast/lunch I eat a lot of fruit, yoghurt, milk, eggs and stuff. For dinner I either cook something myself, usually Thai food, or I order in/eat out, also Thai food. When ordering in I still try to weigh everything as good as possible.
How about you?

[Squid24]

I think when it comes to Incline after my bench, that's why I do DB incline..lol

Solid day for ya tho

[wowter]

I think when it comes to Incline after my bench, that's why I do DB incline..lol

Solid day for ya tho

Yea less chance of cathing the weight with your teeth I guess

Thanks bro!

[wowter]

Lower A
Tuesday, 4 October 2016 at 14:55

Squat
Set 1: 275 lb × 5(PR)
Set 2: 275 lb × 5
Set 3: 275 lb × 5
Set 4: 315 lb × 1(F*ck yeaa)

Romanian Deadlift
Set 1: 305 lb × 8
Set 2: 305 lb × 8
Set 3: 305 lb × 8

Leg Press
Set 1: 460 lb × 10
Set 2: 460 lb × 10
Set 3: 460 lb × 10

Seated Leg Curl
Set 1: 124 lb × 12
Set 2: 124 lb × 12
Set 3: 124 lb × 12

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

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

https://strong.app.link/3zDUNdN7bx

3 plates babyyyy. Not the prettiest but got it up after 3x5x275. Super stoked right now

[Squid24]

Nice PR work...

I have not done seated leg curls in a long time...

[wowter]

Nice PR work...

I have not done seated leg curls in a long time...

Thanks man!
Yea program calls for leg curls on both lower days so I thought I might as well make one a seated and one a lying curl.

[wowter]

Upper B
Thursday, 6 October 2016 at 15:19

Overhead Press
Set 1: 120,5 lb × 5 (PR)
Set 2: 120,5 lb × 5
Set 3: 120,5 lb × 5

Pectoral Fly (Custom)
Set 1: 17 lb × 11
Set 2: 17 lb × 11
Set 3: 17 lb × 11

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

T Bar Row
Set 1: 100 lb × 8
Set 2: 100 lb × 8

Face Pull (Custom)
Set 1: 115 lb × 12
Set 2: 115 lb × 12
Set 3: 115 lb × 12

Tricep overhead extension
Set 1: 38,5 lb × 14
Set 2: 44 lb × 12
Set 3: 44 lb × 11

https://strong.app.link/WEIxwtzyfx



Question about facepulls. Should you keep scapula rectracted throughout the set of let it come forward? Also been supersetting facepulls and reverse flies with band pullaparts which absolutely lights my upper back on FIRE. Any downside to doing that?

Last workout for about a week. Flying to Vietnam tomorrow for a short holiday until the 13th. 3 day cruise on Ha Long Bay and a couple of days in Hanoi. Meeting my brother and his gf who are flying in from the Netherlands. Probably no gym time unless the hotel has one or there is one close to the hotel.

So yesterday I got bitten by a mouse or rat. Probably a rat. It was stuck in a trashcan in the yard and when I set it free the dogs got it. I tried to rescue it by picking it up (stupid) and the bastard thanked me by biting my finger. Obv I dropped it and the dogs got him again. He's dead now. So had to go to the doctor and get a couple shots and some pills. I have to go back 5 more times for follow up rabies shots.. So much for that good deed lol.

[wowter]

Upper B
Thursday, 13 October 2016 at 21:40

Overhead Press
Set 1: 120,5 lb × 5
Set 2: 120,5 lb × 5
Set 3: 120,5 lb × 5

Pectoral Fly (Custom)
Set 1: 17 lb × 12
Set 2: 18,5 lb × 12
Set 3: 19,5 lb × 11

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

T Bar Row
Set 1: 100 lb × 8
Set 2: 100 lb × 8
Set 3: 100 lb × 8

Face Pull (Custom)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

Tricep overhead extension
Set 1: 44 lb × 12
Set 2: 44 lb × 12
Set 3: 44 lb × 12

https://strong.app.link/XebClEYwrx

Back from Vietnam today and back in the gym. Decided to keep the weights the same as the week before holiday.

Sad day in Thailand yesterday with the kings' passing. Gf broke down in tears when she heard and with her half the country. I keep getting impressed by the love the Thai have for their late head of state who most of them have never met or even seen in person. RIP.

Vietnam was great. Ha Long Bay is pretty spectacular and Hanoi is a cool city with lots of culture and a turbulent history obviously. Will have to go back some time to see more of the country.

[wowter]

Lower B

Friday, 14 October 2016 at 21:46



Deadlift

Set 1: 305 lb × 6

Set 2: 305 lb × 6

Set 3: 305 lb × 6



Lunge (Barbell)

Set 1: 135 lb × 9

Set 2: 135 lb × 9

Set 3: 135 lb × 9



Leg Extension

Set 1: 185 lb × 12

Set 2: 185 lb × 10

Set 3: 185 lb × 10



https://strong.app.link/YjYeBDPctx



WTF workout today. Everything felt way too hard and had to cut workout short due to feeling super faint and nauseous after finishing leg extensions (lol) Felt like either puking or passing out or both. Never happened before. I think either mild dehydration or coming down with something or just pushing too hard after slacking for a week.

[wowter]

Just puked up my dinner and feeling much better after. Some bad chicken or something maybe.

[Squid24]

When it comes to face pull, I bring mine forward. Not saying that is correct way, but that's what I do.

Sorry for the Country's Loss...

[wowter]

When it comes to face pull, I bring mine forward. Not saying that is correct way, but that's what I do.

Sorry for the Country's Loss...

Thanks Squid.
Yea I've been doing them with locked scaps and I know there's a reason I started doing them that way but I can't remember what it was. Maybe to isolate rear delts more?

[wowter]

Upper A
Monday, 17 October 2016 at 14:58

Bench Press
Set 1: 190,5 lb × 5
Set 2: 190,5 lb × 5
Set 3: 190,5 lb × 5

Incline Bench Press
Set 1: 145 lb × 9
Set 2: 145 lb × 9
Set 3: 145 lb × 9

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

Bent Over Row
Set 1: 160 lb × 9
Set 2: 160 lb × 9
Set 3: 160 lb x 9

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

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 10
Set 3: 65 lb × 9

https://strong.app.link/wtcLdi8Lxx

Great workout. Kept bench the same but it felt pretty light. First set felt like RPE 7,5. I also got all reps on Incline after failing in the second set 2 weeks ago which I'm pretty happy about. Also got all reps on pullups where I failed last set 2 weeks ago.

How's bench looking? I'm pleased with how it's coming along but can always improve.

First time filming from this angle. Looks like maybe I could press a bit more towards my face instead of straight up?

[Squid24]

HA, time to move up on that bench..lol

[wowter]

HA, time to move up on that bench..lol

I'm trying mate

[wowter]

Lower A
Tuesday, 18 October 2016 at 21:59

Squat
Set 1: 275 lb × 4
Set 2: 275 lb × 4
Set 3: 265 lb × 4

Romanian Deadlift
Set 1: 305 lb × 8
Set 2: 305 lb × 8
Set 3: 305 lb × 8

Leg Press
Set 1: 460 lb × 10
Set 2: 460 lb × 10
Set 3: 460 lb × 10

Seated Leg Curl
Set 1: 124 lb × 12
Set 2: 124 lb × 12
Set 3: 124 lb × 12

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

https://strong.app.link/7r8Ht8cQzx

Sh*tty workout. Failed squats for the first time. Pretty miffed bc I got 275 last time and also from the video it looks like I had that 5th rep with some more heart. And to make matters worse I also failed 265 for the 3rd set. Guess squats suffered pretty badly from 2 weeks off. Rest of workout was ok.

[Squid24]

Dat sh!ts gonna happen

[wowter]

Upper B
Thursday, 20 October 2016 at 21:45

Overhead Press
Set 1: 120,5 lb × 6(PR)
Set 2: 120,5 lb × 6
Set 3: 120,5 lb × 6
Set 4: 135 lb × 1

Pectoral Fly (Custom)
Set 1: 22 lb × 10
Set 2: 22 lb × 10
Set 3: 22 lb × 10

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

T Bar Row
Set 1: 100 lb × 9
Set 2: 100 lb × 9
Set 3: 100 lb × 9

Face Pull (Custom)
Set 1: 125 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 12

Tricep overhead extension
Set 1: 46,5 lb × 12
Set 2: 46,5 lb × 12
Set 3: 46,5 lb × 12

https://strong.app.link/ZblFB7n9Cx

Good day pressing, another PR. Feel like i'm getting better/more efficient at the movement. Also wanted to try if I could press a plate. I could, pretty easily. I think I could've gotten 2 if I used stretch reflex.
Failed last rep of pullups.

[Squid24]

Nice on the OHP PR

[wowter]

Nice on the OHP PR

Thanks man. I'm thinking about maybe jumping to 122,5lb instead of 125lb next workout. Feel like I can go on a bit longer without stalling that way.

[wowter]

Lower B
Saturday, 22 October 2016 at 21:40

Deadlift
Set 1: 315 lb × 5
Set 2: 315 lb × 5
Set 3: 315 lb × 5

Lunge (Barbell)
Set 1: 140 lb × 8
Set 2: 140 lb × 8
Set 3: 140 lb × 8

Leg Extension
Set 1: 190 lb × 11
Set 2: 190 lb × 11
Set 3: 190 lb × 10

Lying Leg Curl
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10

Seated Calf Raise
Set 1: 125 lb × 15
Set 2: 125 lb × 13
Set 3: 125 lb × 12

https://strong.app.link/A0zScVVrGx

Mixed feels today, got 3x5x315 but form suffered pretty badly. Vid is last workset. Looks like reps 1-3 are ok but seems like when fatigue sets it I have trouble getting tight and form is not great in the last 2 reps. Will treat is as a fail and see if I can do better next week. Otherwise gonna reset.



It's 11pm and I still need to stuff my face with 1500kcal.. have not been feeling hungry at all during the day the last couple of days for some reason