|
Thread: 1000th Fierce 5 Journal :D
-
11-11-2016, 01:39 PM #61
-
11-11-2016, 02:30 PM #62
-
11-12-2016, 09:54 AM #63
-
11-15-2016, 01:34 AM #64
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
yesterdays workout
Week 7, Day 3
Squats
20 x 8
20 x 8
40 x 5
50 x 3
70 x 3
W' Sets, RPE
84 x 5, 8
84 x 5, 8
84 x 3, 9
Ditched the bar on the last set, time for a deload I think.
Bench
20 x 8
40 x 5
50 x 3
W' Sets, RPE
67 x 5, 9
66 x 5, 8
66 x 5, 9
Miscalculated and added an extra kg the first time, oops.
Pendlay Rows
20 x 10
20 x 8
W' Sets, RPE
45 x 8, 8
45 x 8, 8
45 x 8, 9
Felt alright.
Face Pulls
12 x 15
12 x 15
12 x 15
Tricep Pressdown Rope
21 x 12
21 x 12
21 x 12
will switch back to solid bar next time.
My usual 2 hour martial arts session.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
-
11-15-2016, 01:53 AM #65
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
You got any before P90X pics?
Session looked great even with the dumped squatMy Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
-
11-15-2016, 02:36 AM #66
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Benefit of a four sided rack with full safeties, it's easy and not a bother to fail the weight so I can just push.
Going to start a lot more shoulder mobility work, my hands being damn near on the plates isn't helping get tight much /
These should be the before one's. new phone + wiped laptop since means it's only thanks to dropbox I have any pics xD.
If I recall correct I was hovering around 68-69kg at the time, so a full 10kg lighter in these pics
Was my Second full p90x, had been 7 months since I finished the first though.
Pull ups went from 2-3 to 13-15, leg strength went up quite a bit (was really low) and so did my cardio.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
11-15-2016, 03:13 AM #67
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
-
11-15-2016, 03:16 AM #68
-
-
11-15-2016, 03:41 AM #69
-
11-15-2016, 03:45 AM #70
-
11-15-2016, 04:22 AM #71
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
-
11-17-2016, 01:46 PM #72
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Week 8, Day 1
Best workout in recent weeks
Front Squats
20 x 10
20 x 8
40 x 5
50 x 3
W' Sets, RPE
68 x 5, 8
68 x 5, 9
68 x 5, 8.5
Hard but felt good, liking front squats more than back atm, easier to get/stay tight.
Overhead Press
20 x 8
W' Sets, RPE
34 x 5
34 x 5
34 x 5
Going to try adding 1kg a week once more.
If I stall at 38kg again I'll switch up the reps/sets, or do push press for a bit.
Romanian Deadlift
20 x 10
W' Sets, RPE
60 x 8,
60 x 8,
60 x 8,
Still not feeling glutes/hams as much as I think I should, but maybe that's just cuz the weight is still light.
Form is getting better each session, with a lot of mental effort each rep
Lat Pulldown
59 x 8
59 x 10
59 x 8
Going up nicely
Barbell Curl
25 x 10
25 x 8
Considering switching up the type of curl for a bit, recommendations?
Abs/Forearms
Hanging leg Raises
2 sets of 15
^ may change this up as well, forearms are giving up before core on the thick axle sized bars my gym has5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
-
11-17-2016, 02:54 PM #73
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Random stats, thoughts, short and long term goals
Just a few things I thought I'd note down.
Current weight: 77.5-78.5kg
Bodyfat: 16-20%
Diet:
lots of carbs (wholegrain seeded bread, pasta, rice, potatoes, sweet potatoes )
lots of healthy fats (olive oil, avocado, peanut butter, various nuts and seeds)
Reasonable amount of protein (tuna, breaded cod, chicken breast, sirloin steak, veggie sausages, soy burgers, milk, eggs, beef)
Not currently tracking macro's and probably won't till I decide to cut, I use the scale and eat plenty and 95% whole, nutritious foods.
Supplements:
Bulk powders Pure Whey (Chocolate), 2 Scoops on days that I eat less fish/meat. 3-4 times a week.
Bulk powders SPORTS MULTI AM:PM, 2 Daily.
Nutravita Vitamin D3 10,000 IU, Daily (I live in Scotland).
Short term goals for Late February ( My 24th).
Squat: 120kg for 5 (1.5 x bw)
Bench: 80kg for 5 (1.0 x bw)
Front Squat: 100kg for 5
Pull ups: 20
Long Term Goals
2 years consistent training
None or minimal injuries
2 x bodyweight Squat for 5
1.5 x bodyweight Bench for 5
3 x bodyweight Deadlift for 5
1 x bodyweight OHP for 5
12-15% Bodyfat
Reasonable amount more overall size
Faster and Fitter
Very Long Term Goals (around my 30th)
6+ years consistent lifting
Minimal Injuries
Dare I say it..
1.5 Bodyweight Press
2 x Bodyweight Bench
3 x Bodyweight Squat
4 x Bodyweight Deadlift
To have Competed in several powerlifting or strongman events.
Much Fitter, Faster, and more Flexible5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
11-17-2016, 09:55 PM #74
I like your goals.
For ab work I like Cable crunches because it's easier to load them. I had/have trouble with all ab work to not let hip flexors take over but since I figured these out I really like them.
For curls I like bayesian curls, youtube themTraining log: http://forum.bodybuilding.com/showthread.php?t=172508601
PR’s per January 2018
Hibar squat: 160kg
Paused bench: 115kg
Deadlift: 185kg
OHP: 77,5kg
FMH Crew, Euro Degenerate in SEA
-
11-18-2016, 06:56 AM #75
-
11-18-2016, 07:09 AM #76
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
Great goals. If you want to compete in PL, you should find yourself a PL Coach or Competitor to lift with. It will help you reach your goals faster.
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
-
-
11-19-2016, 04:57 AM #77
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
will try bayesian curls , unfortunately I think cable crunches are banned on the cable machines my gym has (not sure why).
Thanks
Cheers, my Uni has a weightlifting club which has at least a couple of competitive powerlifters in it. May have a chat with them next semester5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
11-21-2016, 03:40 PM #78
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Week 8 Day 2
Circumstances delayed this a bit... (uni work, running a sports club work + actual work....).
Anyway found time to fit it in today before my usual training, doubt I lost much in the long run having 2 days extra off.
A
Squats
20 x 8
20 x 8
40 x 5
60 x 3
W' Sets, RPE
75 x 5, 6-7
75 x 5, 6-7
75 x 5, 6-7
Easy, but glad I deloaded form is much improved and everything feels tighter.
Bench
20 x 8
40 x 5
50 x 3
W' Sets, RPE
67 x 5, 9
67 x 5, 8
67 x 5, 9
Hard, may need to deload soon, but I also lost a kilo being busier than normal last week and eating less.
Unlike squats where deloading helps quite a bit, bench and front squat my form seems to improve when the weight is heavy and forces me to have good form.
Pendlay Rows
20 x 10
20 x 5
W' Sets, RPE
46 x 8, 8
46 x 8, 8
46 x 8, 8
there okay... don't feel anything like the lat activation I do with pulldowns/pull ups though.
Face Pulls/Tricep pressdown Rope
14.5 x 12/21 x 12
14.5 x 12/21 x 12
14.5 x 12/21 x 12
Leg Press Calf raises
50 x 15
50 x 15
Overall it was a slightly rushed but pretty good workout.
Was followed by the usual 2 hours training, punching/kicking/grabs/throws etc.
+ some Cardio in the form of Reverse pyramid giant set air squats-push ups-mountainclimbers-star jumps. Plank finisher5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
11-22-2016, 03:04 AM #79
- Join Date: Jun 2015
- Location: United Kingdom (Great Britain)
- Age: 52
- Posts: 1,268
- Rep Power: 5982
I can super agree with you on bench. When it feals light I'm sloppy as hell. The bar seems to move about too much. Yet, when its heavy I put more focus in it and every rep counts...
New Year New Me - Lifting after serious illness
https://forum.bodybuilding.com/showthread.php?t=175332111&p=1542264891#post1542264891
FMH Crew - playing the iron game
-
11-22-2016, 04:18 AM #80
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
-
-
11-22-2016, 03:23 PM #81
Nice goals! Similar to mine for the end of the year, but i think I'm a little ahead of schedule I just think that speaks to how effective a well designed program is.
I've had to accept a little extra girth around the gut to get there though. Funny how when i started at the beginning of the year a 6 pack seemed important... 10 months later being strong is so much more beneficial to me than having visible absTraining Log : https://forum.bodybuilding.com/showthread.php?t=175236371
PRs- (in KGs at meets): 170/120/200
FMH Crew - The Crazy Uncle
Nanakorobi yaoki
-
11-22-2016, 03:34 PM #82
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
yeah I've gone from maybe 12-13% bodyfat to somewhere around 16-18% I think... Still care a little... but not as much as I used too.
I'm being slightly ambitious with my short term goals , since I'll be at home for around 2 weeks without gym access end of December.
May as well aim high though. .
Today's activities...
2 x 2000 Word Essays
Copious amounts of tea
A metric **** tonne of band pull-aparts
Several sets of 4 gtg chins5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
11-23-2016, 03:51 PM #83
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Week 8, Day 3
Front Squats
20 x 8
20 x 8
40 x 5
50 x 3
W' Sets, RPE
68 x 5, 8
68 x 5, 8
68 x 5, 8
Challenging, but not so much I couldn't have done more reps. Bring on 72kg.
Overhead Press
20 x 8
W' Sets, RPE
34 x 5, 7
34 x 5, 8
34 x 5, 8
Romanian Deadlift
20 x 8
40 x 8
W' Sets, RPE
60 x 8, 7
60 x 8, 7
60 x 8, 7
Form is finally sorted. now just to increase weight.
Lat Pulldown
59 x 10
59 x 10
59 x 10
Going up every session atm
Barbell Curl
25 x 10
25 x 8
Abs
Hanging leg raises
2 sets of 15
2 hour martial arts class.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
11-23-2016, 08:44 PM #84
Think I got down to 14ish, looked at a photo expecting to see a hulking mass of a man, thought... Christ I'm scrawny. Proceeded directly to bulk phase likewise I still care, I just not the first priority. In the 16-18 range as well
Pulled 140kg for 5 reps raw today , liquid chalk is the bomb.Training Log : https://forum.bodybuilding.com/showthread.php?t=175236371
PRs- (in KGs at meets): 170/120/200
FMH Crew - The Crazy Uncle
Nanakorobi yaoki
-
-
11-24-2016, 01:28 AM #85
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
-
11-26-2016, 10:40 AM #86
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Nice pull!.
Week 9, Day 1
Squats
20 x 8
20 x 8
40 x 5
60 x 3
W' Sets, RPE
80 x 5, 8
80 x 5, 8
80 x 5, 8.5
Not going to hit 2 plates for my work sets by Christmas. May still get it for 1 set of 5 though.
Bench
20 x 8
40 x 5
55 x 3
W' Sets, RPE
68 x 5, 8
68 x 5, 8
68 x 5, 9.5
Last rep was real close xD. got another session at this weight at least.
Pendlay Rows
20 x 8
20 x 8
W' Sets, RPE
47 x 8, 9
47 x 8, 8
47 x 8, 8.5
Something clicked with my set up for set 2, still hard but everything was much smoother.
Face Pulls
14 x 12, 14 x 12, 14 x 12
Tricep Pressdown
21 x 12, 21 x 12, 21 x 12
Leg Press Calf raises
40 x 15, 40 x 15
Was a bit tired going in so pretty happy to have hit all the weights fine today.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
11-29-2016, 07:44 AM #87
I know you said you had your RDL sorted out, but figured I'd pass on what helped me. Watch a ton of videos on YouTube. Really push your ass out when bent over to get a little more pull in the hamstring. Imagine your hips are attached to string pulling them out and up a little. Work light weights, if you're loading your hamstrings properly, you'll feel it. When I was lifting 160lbs I felt it way too much in my lower back and not at all in my hamstrings, but when I lowered the weight to 135lbs I was able to focus on loading my hamstrings. And really squeeze your glutes at the top of the movement
-
11-29-2016, 07:47 AM #88
Lol @ title OP.
In on F5 log.
#F5crewcheckinginUSN Vet, Student, Loser.
Goals
12-15% BF -Goal met 5/26/2017 at around 10-13%
1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
Look like I lift.
Me logging my pathetic lifts. - https://forum.bodybuilding.com/showthread.php?t=174152951&p=1506677001#post1506677001
-
-
11-29-2016, 12:59 PM #89
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
-
11-29-2016, 01:06 PM #90
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Week 9, Day 2
Front Squats
20 x 8
20 x 8
40 x 5
50 x 3
W' Sets, RPE
62 x 5, 7
62 x 5, 7
72 x 5, 8
72 x 5, 9
****ed up slightly and only put 62 on at first...eventually realized why it felt wayy too easy.
Overhead Press
20 x 8
W' Sets, RPE
35 x 5, 8.5
35 x 5, 8.5
35 x 5, 8.5
35kg should not still be this hard... my shoulders don't seem to want to get stronger.
Romanian Deadlift
20 x 8
40 x 8
W' Sets, RPE
70 x 8
70 x 8
70 x 8
Since I can finally do these without any back rounding I upped the weight a bit,
Felt them more in Glutes than Hams, but getting there.
Lat Pulldown
59 x 8
59 x 8
59 x 8
Barbell Curl
20 x 12
20 x 10
20 x 10
Lower weight, slower reps.
Abs
RDL's taxed my forearms too much to effectively do hanging leg raises on thick bars.
Going to do the old Ab ripper x this evening instead5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
Bookmarks