TnTNZs lifting log

[TnTNZ]

Figured it was about time to start a journal here.

Obligatory newbie story

Did a bit of lifting in my early 30s, life got busy and I made excuses as to why I didn't have time to continue looking after my health.

February 10 this year (2016), my wife joined a gym, inspiring me to do the same. After initially making the stupid mistake of trying to 'pick up where I left off' and after being harshly reminded that both time and laziness are cruel mistresses, I started a beginner routine. Sporadically going, being very inconsistent with both my training and nutrition. Got to April and decided, 'either commit, or give up the gym membership'. And here I am. Continued with the training plan I was on, just with more consistency, with the view to move to 'intermediate level' on June 13. A vacation was planned, we arrived back on this date, and I'd picked 'Shortcut To Size' as the plan I would work through on getting back. I completed that program on September 2 (the final workout)

Progress so far (Feb10-2016)/(June 13)/(September 3)
Weight (kg) 83/82.2/84.5
Body Fat % 22/17.75/15.50

1RM's
Bench (kg) 36/72/85
Squat (kg) 54/90/120
Tricep Pushdown (kg) 84/129/163
RDL (kg) 56/100/124
DB Press (kg) 10/18/29
DB Row (kg) 28/30/45
BB Curl (kg) 20/28/40


Started to run through S2Size for a second time, but started feeling like I was overloading. I train with my wife, and we were both noticing that the odd ache and pain starting to happen. I'd been thinking, admittedly after reading a fair bit in these forums, that we'd taken on this routine a bit early. I'd always maintained that I'd like to keep my workouts to about 60 minutes, primarily because it fits my schedule better. Some days S2Size would blow out past 90. So decision was made to go with Fierce 5, both for time, and because I felt my body was letting me know I was potentially heading down Injury Lane.

Looking at my numbers, and the length of time training, thought 'start with the novice program, see how it goes, can always move up to intermediate'. Coming from S2Size it feels like the novice routine isn't enough, but... I do realise us noobs have a propensity to do to much.

My goals: At the start of the year, 'look good with my shirt off by the end of the year' or at least not be embarrassed to take it off. 83-84kg with 12-14% body fat, seemed to be achievable both in terms of getting me where I wanted to be, and being able to get there.

Whilst that hasn't changed, and I feel like I'm nearly there, (wife says I am , she's biased though). I now also have some strength goals.

Bench my body weight for 5 reps
Squat 1.5 x my body weight for 5 reps
Deadlift 140kg for 5 reps.
If I hit those by the end of the year, I'll be very happy

So.. Here we go!

[TnTNZ]

And here is yesterdays log (Day 1 of Fierce 5)

Fierce 5 A
Monday, 26 September 2016 at 10:48

Squat
Set 1: 30 kg × 5 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 3 [Warm Up]
Set 4: 85 kg × 5
Set 5: 85 kg × 5
Set 6: 85 kg × 5

Bench Press
Set 1: 30 kg × 5 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 62.5 kg × 5
Set 5: 62.5 kg × 5
Set 6: 62.5 kg × 5

Pendlay Row
Set 1: 20 kg × 5 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 52.5 kg × 8
Set 5: 52.5 kg × 8
Set 6: 52.5 kg × 8

Face Pull
Set 1: 60 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10

Standing Calf Raise
Set 1: 0 kg × 15

Tricep Extension
Set 1: 110 kg × 15

Standing Calf Raise
Set 1: 0 kg × 15

Tricep Extension
Set 1: 110 kg × 15

Time: 51 minutes.

Trying out a new app as well, was previously using bodyspace, but got a little annoyed at one thing particularly. No way of stopping the phone going to sleep during rest. I could forgive the 'social media' aspect of bodyspace, even with no way to turn off the 'how are you feeling' BS, but not being able to stop the phone going to sleep? Did my head in. I'm using Strong now, which is so far, proving to be excellent, nice clean interface, without the annoyance of stuff I don't care about, and the timer ticks away, between sets, without going to sleep. PLUS I can export the logs.

Anyway, workout felt great. Had the benefit of already having numbers I could work with, so went with 85% of what I *can* lift to start. I'd really thought it was going to be easy, but it definitely felt like a good workout . Really got to focus on form. Loved it.

Probably should have got more info on the face pulls, not one I'd done before, and did them all kinds of wrong. So will drop the weight down on Friday to get those right.

[TnTNZ]

Fierce 5 B
Wednesday, 28 September 2016 at 05:10

Front Squat
Set 1: 20 kg × 5 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 55 kg × 5
Set 5: 55 kg × 5
Set 6: 55 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm Up]
Set 2: 20 kg × 5 [Warm Up]
Set 3: 30 kg × 3 [Warm Up]
Set 4: 37.5 kg × 5
Set 5: 37.5 kg × 5
Set 6: 37.5 kg × 5

Romanian Deadlift
Set 1: 40 kg × 5 [Warm Up]
Set 2: 60 kg × 5 [Warm Up]
Set 3: 70 kg × 3 [Warm Up]
Set 4: 92.5 kg × 8
Set 5: 92.5 kg × 8
Set 6: 92.5 kg × 8

Lat Pulldown
Set 1: 55 kg × 8
Set 2: 55 kg × 8
Set 3: 55 kg × 8

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 25 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 25 kg × 10

Time: 51 minutes.

Second Fierce 5 workout down. Felt great, still like it's too light, but that'll change in the next few weeks

My last program had Front Squats, and I hated them. Was doing the 'bodybuilder' grip. Knew I had some issues to resolve, (was seriously considering swapping them and RDLS for deadlifts and extensions), so went and checked out a few videos, (Alan Thrall has become a firm favourite around here), and tried out the olympic style grip. Wow, what a difference. I have to work on some wrist flexibility, but using this made a significant difference. It really felt like a different lift with this grip, more controlled, and like I could focus on the squat, rather than ensuring the bar wasn't going to roll off my shoulders.

The Strong app is proving excellent.

[DocJekyll]

Welcome. Good luck with the new program.

[TnTNZ]

Thanks Doc! Looking forward to progressing these lifts.

Food & Supps

I won't bother journaling this regularly, when it comes to food, i consider myself fairly lucky in that I don't get bored with the same food, I find something I like... I stick with it. My workmates give me a hard time for eating the same thing day in, day out. My response, "if it ain't broke, don't fix it"

I'm presently targetting 2800 calories per day, consisting of 315g carb, 210g protein and 78g fat.
Percentage wise that's a 45/30/25 split, but I'm certainly not bothered it if goes out to 40/30/30, one thing I am pretty strict on is ensuring that I get that 210g of protein. I'll hit extra protein shakes if needed, my preference is to get it from food, but I find protein is the hardest macro for me personally to hit.

So workout days look like this.

4:30am Get up
Protein Shake
Pre work out
5:00am Hit the Gym
Post work out (until it runs out)
6:15ish Protein Shake
Shower
6:45: Breakfast
Blueberries 50gms
Muesli (Natural) 90gms
Greek Yoghurt 150gms

900 Cals (Carbs 81g/Fat 32g/Protein 70g) (including pre and post workout shake here)

Morning Snack (10amish)
3 Wholemeal Crackers, 168g Cottage Cheese, Cherry Tomatoes
357 Cals (Carbs 50g/Fat 9g/Protein 29g)

Lunch (Midday)
Either:
Uncle Bens Mexican Brown Rice, 2 tins of Salmon (John West Tempter size)
402 Cals (Carbs 43g/Fat 12g/Protein 30g)
OR
2 Smoked Chicken Wraps
499 Cals (Carbs 56/Fat 13g/Protein 36g)


Afternoon Snack (3pmish)
3 Wholemeal Crackers, 168g Cottage Cheese, Cherry Tomatoes
357 Cals (Carbs 50g/Fat 9g/Protein 29g)

Dinner 6:30pmish
We cycle through a few meals
Meal 1: Eye fillet steak, sweet potatoe, steamed veges or salad
Meal 2: Ground beef curry, (veges in curry) on either brown rice or organic ramen noodles
Meal 3: Thai Green curry (veges in curry) on either brown rice or organic ramen noodles
Meal 4: Beef Snitzel, sweet potatoe or white quinoa, steamed veges or salad
Meal 5: Baked Chicken Breast on white quinoa, steamed veges or salad

Cals and macro break down( depends on serving size, I'll weigh and serve as appropriate to hit calories and macros). I use MyFitnessPal to enter all the stuff I'm going to eat at night, and manipulate weights to get macros. This is one of the things I really dig about MFP, I can see the effect of what I'm going to eat has on my day, before I eat it. Then it's simply a matter of not eating anything else

Before Bed
Protein Shake
118 Cals (Carbs 2g/Fat 1g/Protein 25g)
(if needed)
Peanut Butter on Wholegrain Toast
239 Cals (Carbs 22g, Fat 10g, Protein 10g) - Per slice


A non workout day, looks very similar, I don't have the post workout shake, and i get up at a more reasonable 6:15am

Workout days the cals can blow out to up to 3200, (sometimes I just am HUNGRY), but I'll keep the macro balances in check. If I want to manipulate my balance, (going from the 45/30/25 to 40/30/30) I tend to throw in a handful of almonds or two to push the fat intake up, my body seems to like fats. In fact i have to watch myself with almonds... I absolutely love them and can easily blow my fats right out cause dey so dam good!!

As I've put on muscle I've been pushing up my target cals, started at around 2700, now up to 2800, and I think I need to go again to 3000 as the last couple of weeks I've had a slight drop in weight, down from 84.5kg to 83.7kg.. however with dropping from 4 90 minute weight sessions per week to 3 60 minute sessions, I'm going to hold at 2800 and see how that goes.

Supplements:
Ok so yes I was on the Jym train. Had the full stack, pre, pro, post, zma, vita. Will admit to buying into the hype, was doing the whole 'fast digesting carbs' thing, (you can all stop shaking your heads now I've seen the light )

Recent happenings gave me my 'Wait, the emperor has no clothes' moment, my bank account is probably breathing a sigh of relief.

Now I will say this. I like the PWO. With training early having an energy boost is good, I'd tried a few others before, and i do genuinely think the Pre-Jym is very good.

So my supplementation is as follows.
Fish oil - Primarily for eye health funnily enough.
Vitamin D - I'm an office worker, and don't get enough sun.
Protein - Simply this makes it easier for me to hit my protein macros, protein is the one I find hardest to hit. Was Pro-Jym (tasty!), now using an Australian company Bulk Nutrients, much kinder on the bank balance, and not bad flavour.
Pre-Workout - Pre Jym. Mostly for the wake up in the morning and the creatine.
Post-Workout - Post-Jym. When this runs out, I'll stop 'post workout'. Had been thinking it felt pointless before.
ZMA - Sleep. My fitbit shows me, when I take this, I sleep better. Which was why I started taking it in the first place. Bulk Nutrients for this now too.
Multi-Vitamin - I'll take once or twice a week, just to ensure I'm good on micros. I think my diet is pretty good, so this is more of an insurance.

I had used 'Test boosters' in the past, and found they were a really good way of giving you expensive diarrhea, if you were lucky, also fluro colours as well, (Hi MTS Barracuda)... so stopped that, went to the doc and had some bloods done to check my levels, and I'm slightly on the low side of normal, but well within normal range. So my feeling that they 'weren't doing chit' was right.

Well that was a bit of novel... think I covered everything.

Itching for the gym tomorrow!

[TnTNZ]

Fierce 5 A
Friday, 30 September 2016 at 05:09

Squat
Set 1: 30 kg × 5 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 3 [Warm Up]
Set 4: 85 kg × 5
Set 5: 85 kg × 5
Set 6: 85 kg × 5

Bench Press
Set 1: 30 kg × 5 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 62.5 kg × 5
Set 5: 62.5 kg × 5
Set 6: 62.5 kg × 5

Pendlay Row
Set 1: 20 kg × 5 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 52.5 kg × 8
Set 5: 52.5 kg × 8
Set 6: 52.5 kg × 8

Face Pull
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10

Standing Calf Raise
Set 1: 0 kg × 15

Tricep Extension
Set 1: 110 kg × 10

Standing Calf Raise
Set 1: 0 kg × 15

Tricep Extension
Set 1: 110 kg × 10

Time: 1:09 - Ran into my old PT, hence the longer time today.

Great session. Two minor changes from Monday. Decided to change to low bar squats, usually I'm a high bar guy, but given front squats are in here, thought I'd try the low bar position. Really liked it. Also dropped the weight on facepulls to get technique right. Looking forward to upping the weights next week.

[dublindanny]

Good luck with the new journal and more importantly the new programme! Will sub and pop in from time to time to see how a fellow Fierce 5 lifter is coming along.
Cheers,

Danny

[TnTNZ]

Cheers Danny, thanks for dropping in

Fierce 5 B
Monday, 3 October 2016 at 05:11

Military Press
Set 1: 20 kg × 5 [Warm Up]
Set 2: 20 kg × 5 [Warm Up]
Set 3: 30 kg × 3 [Warm Up]
Set 4: 40 kg × 5
Set 5: 40 kg × 5
Set 6: 40 kg × 5

Romanian Deadlift
Set 1: 40 kg × 5 [Warm Up]
Set 2: 60 kg × 5 [Warm Up]
Set 3: 80 kg × 3 [Warm Up]
Set 4: 95 kg × 8
Set 5: 95 kg × 8
Set 6: 95 kg × 8

Lat Pulldown
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Fierce 5 B
Monday, 3 October 2016 at 18:18

Front Squat
Set 1: 20 kg × 5 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 60 kg × 5
Set 5: 60 kg × 5
Set 6: 60 kg × 5


What the hell is going on here Tyler?

Well it happened today, got to the gym, the one squat rack was in use. Cool I'll work around it, at least the dude is squatting. Started with presses, got to RDLs, decided to up the weight 2.5kg instead of 5, purely to get to a nice round number Then another dude grabs the rack while I'm in the middle of my RDLS, starts dead lifting, then moves to... BENT OVER ROWS!??!?! ARRRRRGGGHH. I'd moved through my whole session and decided that I'd just split the day, come back after work and smash the squats out. Not ideal, but better than not doing them, time was short and I couldn't wait around. Swapped between the BB grip and the Olympic grip on the front squats, my wrist flexibility needs work.

[TnTNZ]

Fierce 5 A
Wednesday, 5 October 2016 at 04:59

Squat
Set 1: 40 kg × 5 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 3 [Warm Up]
Set 4: 90 kg × 5
Set 5: 90 kg × 5
Set 6: 90 kg × 5

Bench Press
Set 1: 30 kg × 5 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 65 kg × 5
Set 5: 65 kg × 5
Set 6: 65 kg × 5

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 8 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 55 kg × 8
Set 5: 55 kg × 8
Set 6: 55 kg × 8

Face Pull
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 10

Standing Calf Raise
Set 1: 30 kg × 15

Tricep Extension
Set 1: 110 kg × 15

Standing Calf Raise
Set 1: 30 kg × 15

Tricep Extension
Set 1: 110 kg × 15

In about 3 weeks I'm going to be at the equivalent maximums I was at in S2Size. That's where I'm expecting the fun to really begin

[TnTNZ]

Fierce 5 B
Friday, 7 October 2016 at 05:00

Front Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 60 kg × 5
Set 5: 60 kg × 5
Set 6: 60 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 25 kg × 5 [Warm Up]
Set 3: 30 kg × 3 [Warm Up]
Set 4: 40 kg × 5
Set 5: 40 kg × 5
Set 6: 40 kg × 6

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 95 kg × 8
Set 6: 95 kg × 8
Set 7: 95 kg × 8

Lat Pulldown
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

[dublindanny]

What the hell is going on here Tyler?

Well it happened today, got to the gym, the one squat rack was in use. Cool I'll work around it, at least the dude is squatting. Started with presses, got to RDLs, decided to up the weight 2.5kg instead of 5, purely to get to a nice round number Then another dude grabs the rack while I'm in the middle of my RDLS, starts dead lifting, then moves to... BENT OVER ROWS!??!?! ARRRRRGGGHH. I'd moved through my whole session and decided that I'd just split the day, come back after work and smash the squats out. Not ideal, but better than not doing them, time was short and I couldn't wait around. Swapped between the BB grip and the Olympic grip on the front squats, my wrist flexibility needs work.

What is this? How can you even do DL's and Rows in the squat rack? That sucks. I've honestly never lifted in a gym before. I must go along one day because I hear so many funny stories.

By the way, how long do you take between sets? Specifically squatting. Nice going on the Bi- and Triceps!

[TnTNZ]

What is this? How can you even do DL's and Rows in the squat rack? That sucks. I've honestly never lifted in a gym before. I must go along one day because I hear so many funny stories.

By the way, how long do you take between sets? Specifically squatting. Nice going on the Bi- and Triceps!

Yeah, he was in front of the rack, using it to hang his towel on, while he took the bar for Deads and Rows...

Barbell curls on the biceps so not 30 in each hand unfortunately, and those extensions? I reckon the machine I use has 2:1 ratio assist.

Warmups, as long as it takes to change weight. Work sets, at the moment I'm between 90 and 120 seconds between sets, 90 for Front and 120 for back squats, but that's primarily because I'm not at weights near my limits yet. When my fronts get to about 80kg and my back squat is up at 110kg, that's where I was starting to push it on my last program. So we'll see if that rest period needs to head up to 3 minutes.

[TnTNZ]

Fierce 5 A
Sunday, 9 October 2016 at 12:01

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 105 kg × 5
Set 6: 95 kg × 5
Set 7: 95 kg × 5

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 35 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 67.5 kg × 5
Set 6: 67.5 kg × 5
Set 7: 67.5 kg × 6

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 6 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 57.5 kg × 8
Set 5: 57.5 kg × 8
Set 6: 57.5 kg × 8

Face Pull
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12

Standing Calf Raise
Set 1: 120 kg × 15

Tricep Extension
Set 1: 110 kg × 12

Standing Calf Raise
Set 1: 120 kg × 15

Tricep Extension
Set 1: 110 kg × 12

Have decided to move the week start to Sunday from Monday to get around the increasing traffic at the gym early morning.

Warmed up for the squats, loaded up the working weight, unracked, went down for my first squat thinking 'holy hell this feels heavy'. Got through the first set, and realised... I'd loaded up 105kg, not 95kg.

[TnTNZ]

Fierce 5 B
Tuesday, 11 October 2016 at 05:02

Front Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 65 kg × 5
Set 6: 65 kg × 5
Set 7: 65 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 30 kg × 3 [Warm Up]
Set 4: 42.5 kg × 5
Set 5: 42.5 kg × 5
Set 6: 42.5 kg × 6

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 100 kg × 8
Set 6: 100 kg × 8
Set 7: 100 kg × 8

Lat Pulldown
Set 1: 65 kg × 8
Set 2: 65 kg × 8
Set 3: 65 kg × 8

Crunch
Set 1: BW (+25 kg) × 15

Bicep Curl
Set 1: 32.5 kg × 10

Crunch
Set 1: BW (+25 kg) × 15

Bicep Curl
Set 1: 32.5 kg × 10 [Failure]

Tough session today. I've taken to seeing if I can push a 6th rep out on my final set of the main lifts. The OHP was a bit of a struggle but got there. Forgot to do it on the from squats, damn. The RDLs... my grip completely failed me in the 2nd set on the 7th rep, dropped the bar. Made a hell of a racket. Was using grip pads on the first and second sets, picked it back up and completed the last rep. But I was pissed, got rid of the stupid pads focused the anger... KILLED the last set.

Then the super set... weighted decline crunches, oh man did they work! And the last set of curls... 9th rep I was at my limit, 10th was a cheat up, so that's a failure

[TnTNZ]

Fierce 5 A
Thursday, 13 October 2016 at 05:07

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 95 kg × 5
Set 6: 95 kg × 5
Set 7: 95 kg × 6

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 67.5 kg × 6
Set 6: 67.5 kg × 6
Set 7: 67.5 kg × 7

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 55 kg × 8
Set 5: 55 kg × 8
Set 6: 55 kg × 8

Face Pull
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15

Standing Calf Raise
Set 1: 120 kg × 15

Tricep Extension
Set 1: 110 kg × 12

Standing Calf Raise
Set 1: 120 kg × 15

Tricep Extension
Set 1: 110 kg × 12


Squats were a bit strange today. First work set felt like it was going to be a high gravity day. But by the time set 3 rolled around i was keen to keep going.

Bench felt great. Maybe i started to light, but really feel like im dialing form in.

Videoed my pendlays to make sure I'm good on those. Will video my other main lifts and post for form critique soon

[Plateauplower]

Nice work, good program.

I have days like that too on certain lifts where I feel like I get more energy as the session goes on. Starting light on things is a good plan. They will get plenty heavy. The dialing in form and getting the connective tissue and shoulder mobility into the groove is always good.

[TnTNZ]

Thanks! Yeah I'm digging Fierce 5.

Fierce 5 B
Saturday, 15 October 2016 at 09:03

Front Squat
Set 1: 20 kg × 5 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 70 kg × 5
Set 6: 70 kg × 5
Set 7: 70 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 45 kg × 5
Set 5: 45 kg × 5
Set 6: 45 kg × 4

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 105 kg × 8
Set 6: 105 kg × 8
Set 7: 105 kg × 8

Lat Pulldown
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 85 kg × 7

Crunch
Set 1: BW (+25 kg) × 15

Bicep Curl
Set 1: 32.5 kg × 10

Crunch
Set 1: BW (+25 kg) × 15

Bicep Curl
Set 1: 32.5 kg × 10 [Failure]

Ok it's the wifes birthday celebration tonight, so there will be some imbibing tonight, meaning tomorrow will be a fairly quiet day, so moved tomorrows work out to today.

Got a couple of failures and a bit of a milestone.

OHP... just couldn't get that last rep out at 45kg, without really sacrificing form. So it's a the first big lift failure. See how I go next time round.

The Barbell Curls a failure at 32.5 for a second time. So will drop back to 30kg next time round.

So with the failures out of the way... time for the win! The Lat pull down machine was in use, so I thought, 'use the assisted pull up machine'. Had a 15kg assist, to bring to the 70kg I was supposed to be doing. Got through the first 2 sets and thought 'Ok... screw it, try for bodyweight pull ups'.. now this had been a goal of mine when I started. The last time I tried I think I got 2 genuine bodyweight pullups out. This time I got 7! The 8th wasn't quite to eye level so I didn't count it. But I was absolutely chuffed with that. While I was hanging there, I felt like there was no way I was going to be able to it. The moment I started the pullup, was one of those realisation moments that my strength has come a long way from when I started.

[dublindanny]

... and thought 'Ok... screw it, try for bodyweight pull ups'.. now this had been a goal of mine when I started. The last time I tried I think I got 2 genuine bodyweight pullups out. This time I got 7! The 8th wasn't quite to eye level so I didn't count it. But I was absolutely chuffed with that. While I was hanging there, I felt like there was no way I was going to be able to it. The moment I started the pullup, was one of those realisation moments that my strength has come a long way from when I started.

Congrats man! Love those moments when things click and you really notice how far you've come. Makes it all worthwile.

[TnTNZ]

Cheers Danny. Yeah those little wins are definitely cool.

Fierce 5 A
Tuesday, 18 October 2016 at 05:06

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 100 kg × 5

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 70 kg × 5
Set 6: 70 kg × 5
Set 7: 70 kg × 5

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 60 kg × 8
Set 5: 60 kg × 8
Set 6: 60 kg × 8

Face Pull
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10

Standing Calf Raise
Set 1: 125 kg × 15

Tricep Extension
Set 1: 130 kg × 10

Standing Calf Raise
Set 1: 125 kg × 15

Tricep Extension
Set 1: 130 kg × 10

Todays session felt tougher than I expected.

Videoed the 2nd work set of squats, along with the other days Pendlays, so here they are. Any form feedback appreciated

Squat


Pendlay

[TnTNZ]

Fierce 5 B
Thursday, 20 October 2016 at 05:07

Front Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 70 kg × 5
Set 6: 70 kg × 6
Set 7: 70 kg × 6

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 45 kg × 5
Set 5: 45 kg × 5
Set 6: 45 kg × 5

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 105 kg × 8
Set 6: 105 kg × 9
Set 7: 105 kg × 10

Lat Pulldown
Set 1: 85 kg × 8
Set 2: 85 kg × 8
Set 3: 85 kg × 6

Crunch
Set 1: BW (+25 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Crunch
Set 1: BW (+25 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Didnt fail the OHPs today!

And even though you're not supposed to, I couldn't help going for bodyweight pullups, obviously a bigger weight jump than the progression should have been. 2 full sets, pretty happy about that.

Have developed an annoying pain on the inside knuckle of my left index finger. Pretty sure its the olympic grip on the front squats that has caused it. So reverted to the BB grip.

Decided today that screw it, im using straps for the RDLs, that really allows me to get in and engage the hamstrings more. So threw a few extra reps in for good measure.

And the weighted decline crunch/bb curl superset is a killer. By the time I'm done with those, I am sweating up a storm.

[TnTNZ]

Fierce 5 A
Sunday, 23 October 2016 at 12:59

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 105 kg × 5
Set 6: 105 kg × 6
Set 7: 105 kg × 6

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 72.5 kg × 5
Set 6: 72.5 kg × 5
Set 7: 72.5 kg × 6

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 62.5 kg × 8
Set 6: 62.5 kg × 8
Set 7: 62.5 kg × 8

Face Pull
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15

Standing Calf Raise
Set 1: 85 kg × 25

Tricep Extension
Set 1: 130 kg × 12

Standing Calf Raise
Set 1: 85 kg × 25

Tricep Extension
Set 1: 130 kg × 12

The Sunday session is always cool, don't have the rush of needing to get off to work. The good lady wife has had the week off to help rehab some tendonitis, so she was happy to be back into it.

Session was great, really felt in the groove. Squats and Bench were awesome, felt like I had a heap of energy and definitely had more gas in the tank

Slightly tweaked my right shoulder during the Pendlays, will see how the next set pan out, might need to drop the weight.

[mejulian]

Good stuff. Your squat looks great. Keep going!

[TnTNZ]

Thanks mejulian

Fierce 5 B
Tuesday, 25 October 2016 at 05:03

Front Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 75 kg × 5
Set 6: 75 kg × 5
Set 7: 75 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 47.5 kg × 5
Set 5: 47.5 kg × 5
Set 6: 47.5 kg × 4

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 110 kg × 8
Set 6: 110 kg × 9
Set 7: 110 kg × 10

Lat Pulldown
Set 1: 85 kg × 8
Set 2: 85 kg × 7
Set 3: 85 kg × 6

Crunch
Set 1: 15 reps

Bicep Curl
Set 1: 30 kg × 10

Crunch
Set 1: 15 reps

Bicep Curl
Set 1: 30 kg × 10

Ok so things are starting to get serious now. I think it's time I stopped going off plan, no more adding reps in. The RDLs starting to really take it out of me. And back to lat pull downs, I'm clearly not at 85kg yet. The OHPs at 47.5kg were tough missed the last rep, so ill stick at this weight next week, am sure I'll hit the reps.

As for the RDLs, while i *can* add reps, I think the extras are sapping me for the rest of the session. It is the heaviest weight i'm lifting, should probably respect it a little more

[TnTNZ]

Fierce 5 A
Thursday, 27 October 2016 at 04:47

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 105 kg × 6
Set 6: 105 kg × 5
Set 7: 105 kg × 7

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 72.5 kg × 5
Set 6: 72.5 kg × 6
Set 7: 72.5 kg × 7

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 62.5 kg × 8
Set 6: 62.5 kg × 8
Set 7: 62.5 kg × 8

Face Pull
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10

Standing Calf Raise
Set 1: 0 kg × 30

Tricep Extension
Set 1: 130 kg × 12

Standing Calf Raise
Set 1: 0 kg × 30

Tricep Extension
Set 1: 130 kg × 12

Great session overall today. The A workout is where I still feel like I've got a lot left in the tank. Especially on back squats and bench. 115Kg is my all time PR and based on how I'm feeling at 105, thats feeling very acheivable in 2 weeks.

That said, funnily enough my shoulder twinged today during... squats of all things. I thought it was right after my military presses last session. So i decided to sub Pendlays for seated horizontal rows today. Got through my warm up sets, and was just not feeling them... went and loaded up a barbell with working weight and did the Pendlays... much better. Because of the shoulder twinge I was very controlled, and it made a huge difference. This is definitely how I tweaked it last time, being careless with the Pendlay. Also stupidly added more weight to the facepulls, when i should not have. The machine I'm using only goes up in 10kg increments.. its very annoying.

2 day break should be good for the shoulder, if it's still a concern, as much as i don't want to, might take a deload. Better to be off 4 days, rather than 4 weeks with an injury.

[TnTNZ]

Fierce 5 B
Sunday, 30 October 2016 at 07:10

Front Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 80 kg × 5
Set 6: 80 kg × 5
Set 7: 80 kg × 5

Military Press
Set 1: 30 kg × 5 [Warm Up]
Set 2: 40 kg × 3 [Warm Up]
Set 3: 47.5 kg × 5
Set 4: 47.5 kg × 5
Set 5: 47.5 kg × 4

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 110 kg × 8
Set 6: 110 kg × 8
Set 7: 110 kg × 8

Lat Pulldown
Set 1: 77.5 kg × 8
Set 2: 77.5 kg × 8
Set 3: 77.5 kg × 8

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Calling it a high gravity day today. Didn't sleep particularly well last night. Putting that down to the couple of drinks I had, alcohol seems to screw my sleeping up. Front Squats were tough at 80kg, really tough. This issue I have with my left index finger is a bit of a mystery. It's stopping me from using the Olympic Hold, and I really don't like the BB grip, I feel like the weight comes forward easier with the BB Grip. I was struggling keeping it in place and had a couple of times where I had to rack and reposition. Really kills the groove that does.

So having seen that 'Paused Back Squats' were a suitable substitution, I decided to throw a set of those in. Yeah, they're tough! Using the same weight I was Front Squatting, but man that pause really makes a difference! Will see how front squats feel on Friday, and decide if I'm going to substitute them out then.

First legitimate stall was up next Could not get that last OHP rep at 47.5kg, and I tried, shaking and carrying on, it must've been a sight. So back to 42.5 we go, and try to bust through that b1tch .

RDLs were good, still using the straps but making sure I can at least deadlift the weight first. I know I'm good Deadlifting to 125kg, but I still like to make sure.

Back to Lat Pull downs from BW Pullups, I like Pullups a hell of a lot more. And this pulldown machine I'm using goes up in increments of 5kg... until it gets to 70kg... when it jumps in 7.5kg increments... I have no idea WTF is going on with that. It seems really strange to me to make that bigger jumps at the higher weights.

[WolfRose7]

In, looking good man

[slothrabbit]

It looks like the fierce 5 is getting you strong mate. The OHP is always a **** of a lift for stalling on! keep up the good work

[TnTNZ]

Cheers WolfRose7

Thanks slothrabbit, yeah really digging Fierce 5!

Fierce 5 A
Wednesday, 2 November 2016 at 08:36

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 110 kg × 5
Set 6: 110 kg × 5
Set 7: 110 kg × 5

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 75 kg × 5
Set 6: 75 kg × 5
Set 7: 75 kg × 5

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 65 kg × 8
Set 6: 65 kg × 8
Set 7: 65 kg × 8

Face Pull
Set 1: 70 kg × 12
Set 2: 70 kg × 12
Set 3: 70 kg × 12

Standing Calf Raise
Set 1: 120 kg × 15

Tricep Extension
Set 1: 130 kg × 15

Standing Calf Raise
Set 1: 120 kg × 15

Tricep Extension
Set 1: 130 kg × 15

Well it was a great session today! The wife and I celebrate 20 years married today, and what better way than a day off work, a killer gym session and smashing some PRs!

So Squats, god damn I love squats. When I was on S2Size my best set was 110kg x 4 for a set, I then dropped down to 95 to finish off. Today? I killed 3 sets of 5 at 110kg, that's a PR and I felt like I could've gone higher weight. Next time I back squat I'm putting weight on on my back I have *never* put on before.

Since starting Fierce 5 my thighs have gone up .. 2cm!

My Bench is feeling good at 75, starting to feel like I'm needing to work, but not at max effort, so I'm optimistic at hitting my goal of bodyweight for reps by December.

I've made some dietary changes and increased my cals up to 3000. I sat on 2800-2900 for a while and my weight hasn't really moved from 84.5kg for the last 4 weeks. Cool... found maintenance. Bumped it up to 3200, (and wasn't really strict, a couple of days went to 3400, woops), put a kilo on in a week... so dragged it back to 3000-3100, and being more strict on myself, and see how I go for the next few weeks. Currently weight is at 85.5kg, I'm pretty happy with how the BF is looking. I'm picking I'm around 14-15%, am going to line a Dexa scan up in December. My goals were all based around a target date of 18 December. So for my own benefit I'll see how I measure up, albeit my focus has changed from when I started a tad.

[TnTNZ]

Fierce 5 B
Friday, 4 November 2016 at 04:55

Front Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 80 kg × 5
Set 6: 80 kg × 5 - paused back squat
Set 7: 80 kg × 5 - paused back squat

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 20 kg × 5 [Warm Up]
Set 3: 30 kg × 3 [Warm Up]
Set 4: 40 kg × 5
Set 5: 40 kg × 5
Set 6: 40 kg × 5

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 115 kg × 8
Set 6: 115 kg × 8
Set 7: 115 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 9 reps

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

So an absolutely crappy nights sleep, was awake for 2 & a half hours, combination of too much on my mind, photographing a very good friends wedding on the weekend, and while the wife and I have been doing this for years, this one we're both excited and nervous for, want to really work magic for our friend. So that and... damn hayfever.

Just about called today a deload, and flagged it, cause of the poor sleep, then went 'fuk that, toughen up and go lift'

Called it on Front Squats after the first set, tried to work through my grip issue, but was in quite a bit of pain with it. So swapped to paused back squats for the 2nd and 3rd sets. Read a bit about the paused back squat, and combined with it totally eliminates my grip problem, the added benefit it will give to my normal squat almost makes the substitution a no brainer. And they felt *good*, so fronts out.. paused in.

Reset the OHP down 15%, back to 40kg, and work back up to get past that 47.5 point.

RDLS last time i forgot needed to go up 5kg! So smashed through those, they're getting tough at those last couple of reps. Still strapping, but before I hit the set i make sure I can double overhand deadlift the weight for a rep, just to keep myself honest that im not relying on the straps to get the weight off the ground.

Lat pulldowns out, Pullups in, and I nailed 3 full sets of bodyweight, even threw one extra in on the last set for good measure just so i can say its a new pr! Looks like I'm gonna need a dip belt

This B workout is definitely tougher for me than the A, think the combination of deads and squats makes this one killer.

[slothrabbit]

nice job getting the workout in. The lack of sleep can really effect strength. And I gotta give ya props mate for working out at 5am! Are you taking a pre-workout?