Oatmeal, Ice cream, and a poverty bench press. (Fierce 5 Upper/Lower)

[Oatmealman99]

Welcome to my log. My goals are to improve all of my my big lifts, the current totals are 320/235/155 I'll be running the fierce 5 upper lower routine to see what i can do with it. I'm not tracking macros or any of that crap just gonna eat to get strong god dammit.

[Oatmealman99]

Day 1

Bench 155 2 X 2 X 1 Meh, may need to work on form.
Incline Bench 105 X 8 X 8 X 8 These all felt pretty good, the last 2 reps on set 3 were a little shaky though.
Chin Ups X 7 X 5 X 4 almost had the 5 rep on the last set.
Bent Over Rows 105 X 8 X 8 X 8 I've always sucked at these but this went ok.
Ez Bar Curl 50 X 10 X 10 X 10
Reverse Flies 10 X 12 X 12 X 12

Note, garage gym is still hot as balls in October.

Today's ice cream, Haagen Dazs Caramel Cone.

[Pungiish]

In! Making me realise how weak I am since only my bench was higher than yours, once. Not anymore tho.. Let's make some gainz! I stopped tracking too.

[Oatmealman99]

In! Making me realise how weak I am since only my bench was higher than yours, once. Not anymore tho.. Let's make some gainz! I stopped tracking too.

Yeah, seriously need to up my bench. I lol when someone says you gotta track calories bro, no you don't, if you have done it for a while you have a general idea of how much is in each food.

[Oatmealman99]

Forgot to add the lower workout from yesterday lulz.

Squats 225 5, 5, 3, Probably could've got that last 2 reps here's hoping for next time.
Back Extension BW 8, 8, 8,
Front Squat (Subbed for leg press) 95 10, 10, 10,
Leg Curls 65 8, 8, 8,
Hanging Leg Raises BW 15, 15, 15,
Calf Raises 115 12, 12, 12,

Notes: Should have went for 2 more reps, now my butt hurts and i'm mad at myself.

Ice Cream of the day: Talenti fudge brownie.

Tune in tomorrow for OHP, pendlay rows, and pullups.

[Oatmealman99]

Forgot to log the past 2 days woops

Upper B

OHP 115 - 3, 3, 3,
Flies 25 - 10, 10, 10,
Pull Ups - 5, 5, 3,
Pendlay rows 120 - 7, 6, 5,
Dumbell Face Pulls 10 - 12, 12, 12,
Tricep Extension 25 - 10, 10, 10,

Lower B

Front Squat 175 - 3, 3, 3,
Sumo Deadlift 185 - 5, 5, 5,
Leg Extension 95 - 10, 10, 10,
Leg Curls 65 - 8, 8, 6,
Hanging Leg Raises BW - 15, 15, 15,
Calf Raises 115 - 12, 12, 12,

Upper B notes: OHP is feeling real good, hope to but it up to 120 soon. I suck at pull ups i really have to work on them. Pendlay are getting close to 125 which i'm happy about.

Lower B notes: Front Squats felt terrible, i could get my stance correct and they just felt ****ty. With deadlifts, what i've done is dropped the weight to work on form and change my stance, my back was rounding ALOT on conventional and did want to go to snap city, so i changed it to sumo and my back was straight as can be, it also allows me to work on my glute strength which is a limiting factor for me.

[Oatmealman99]

Upper A: ITT: minor improvements

Bench 155 4 X 3 X 2
Incline Bench 105 X 9 X 9 X 9
Chin Ups X 7 X 6 X 5
Bent Over Rows 105 X 10 X 9 X 9
Ez Bar Curl 50 X 10 X 10 X 10
Reverse Flies 10 X 12 X 12 X 12

[Oatmealman99]

Lower A: Killed it

Squats 225 5, 5, 5,
Back Extension BW 8, 8, 8,
Front Squat 95 10, 10, 10,
Leg Curls 65 8, 8, 8,
Ab wheel BW,
15, 15, 10,
Calf Raises 115 12, 12, 12,

I switched to low bar squats, and they are alot easier for me, the depth was on point

[Tyler2106]

Good luck with the log. At your age and experience you should be seeing great improvements if you keep working hard. Don't worry / be embarrassed by your totals right now. Focus on progress each training session.

Try and post what you eat each day. I'm curious to see what you're eating. And low bar squats are much better than high bar you get more hamstring and glute activation which is why they're "easier" for you. Post a form check video of your big lifts if you can / want to.

[Oatmealman99]

Good luck with the log. At your age and experience you should be seeing great improvements if you keep working hard. Don't worry / be embarrassed by your totals right now. Focus on progress each training session.

Try and post what you eat each day. I'm curious to see what you're eating. And low bar squats are much better than high bar you get more hamstring and glute activation which is why they're "easier" for you. Post a form check video of your big lifts if you can / want to.

Low bar i think is the way to go for me, and i think i will have a good carry over to the deadlift. As far as what i eat it's mostly bro foods, chicken, pork turkey, fish, oats, whole eggs, lots of veggies, with the occasional treat thrown in like ice cream, or candy. When i was counting i was somewhere between 3600 and 3800 so i have a lot of room for what ever i want

[Partyrocking]

I didn't know you had a log.

Not sure if I should be giving bench advice as it's my worst lift, but I've found anything and everything by Dan Green to be helpful.

[Tyler2106]

Low bar i think is the way to go for me, and i think i will have a good carry over to the deadlift. As far as what i eat it's mostly bro foods, chicken, pork turkey, fish, oats, whole eggs, lots of veggies, with the occasional treat thrown in like ice cream, or candy. When i was counting i was somewhere between 3600 and 3800 so i have a lot of room for what ever i want

That's plenty of calories for growth. If you work hard and strive for progressive overload, which I'm pretty sure your program includes, you're going to get stronger.

I don't visit the nutritional logs much, but I recommended posting your foods so it doesn't get moved to the exercise log section

[Oatmealman99]

I didn't know you had a log.

Not sure if I should be giving bench advice as it's my worst lift, but I've found anything and everything by Dan Green to be helpful.

Thanks, i'll look up some of his videos.

That's plenty of calories for growth. If you work hard and strive for progressive overload, which I'm pretty sure your program includes, you're going to get stronger.

I don't visit the nutritional logs much, but I recommended posting your foods so it doesn't get moved to the exercise log section

Will do (:

[Oatmealman99]

Upper B

OHP 115 - 4, 3, 3,
Flies 25 - 10, 10, 10,
Pull Ups - 6, 5, 4,
Pendlay rows 120 - 8, 6, 5,
Dumbell Face Pulls 10 - 12, 12, 12,
Skullcrushers 50 - 8, 7, 7,

Not much to see here today. picked up a couple reps on pull ups, pendlay rows, and OHP. OHP proves to be difficult, but i almost had a 5th rep on the first set so that's something. Pull ups are a exercise i really want to work on, because it's one of the best back exercises IMO.

[Tyler2106]

Upper B

OHP 115 - 4, 3, 3,
Flies 25 - 10, 10, 10,
Pull Ups - 6, 5, 4,
Pendlay rows 120 - 8, 6, 5,
Dumbell Face Pulls 10 - 12, 12, 12,
Skullcrushers 50 - 8, 7, 7,

Not much to see here today. picked up a couple reps on pull ups, pendlay rows, and OHP. OHP proves to be difficult, but i almost had a 5th rep on the first set so that's something. Pull ups are a exercise i really want to work on, because it's one of the best back exercises IMO.

You should be happy with that progression. Even if you only add 1 rep a set, that's still progress. I see your flies and db face pulls remained the same. Does your program say to increase weight once you can complete 3 full sets?

[EjnarKolinkar]

picked up a couple reps on pull ups, pendlay rows, and OHP. OHP proves to be difficult, but i almost had a 5th rep on the first set so that's something.

Win, do that enough and the hyooooge will ensue. Some workouts just getting the 5 reps and feeling they were better than the last 5 reps leaves me feeling chesty. I'll take whatever I can get : p

[Oatmealman99]

You should be happy with that progression. Even if you only add 1 rep a set, that's still progress. I see your flies and db face pulls remained the same. Does your program say to increase weight once you can complete 3 full sets?

I believe it says to increase the weight every 2 weeks, 5lb on upper, and 10lb on lower

[Oatmealman99]

Win, do that enough and the hyooooge will ensue. Some workouts just getting the 5 reps and feeling they were better than the last 5 reps leaves me feeling chesty. I'll take whatever I can get : p

I was feeling a little chesty with the 4th rep, OHP is one tough exercise

[Oatmealman99]

Been making some food GAINZ.

Tilapia with green beans and roasted red potatoes



sam's choice moose tracks



The fudge swirl is great, the PB cups are also delicious, but the base is MEH and it was freezer burnt 6/10

Proats and eggs



Grilled chicken with broccoli, carrots, cauliflower, and tater tots.




[b]Grilled chicken salad with broccoli, carrots, cauliflower, and some bolthouse farms salsa verde dressing.

[Oatmealman99]

Upper A
Bench 155 4 X 3 X 3,
Incline Bench 115 X 8 X 8 X 8
Chin Ups X 8 X 5 X 5
Bent Over Rows 110 X 8 X 8 X 8
Ez Bar Curl 55 X 10 X 10 X 10
Reverse Flies 10 X 12 X 12 X 12

Lower A:

Squats 235 4, 3, 3,
Back Extension BW 8, 8, 8,
Front Squat 105 10, 10, 10,
Leg Curls 75 8, 8, 8,
Ab wheel BW,
15, 15, 15,
Calf Raises 125 12, 12, 12,

Haven't logged for a while. Iv'e been awfully depressed after recently losing a close friend of the family and it's been hard to do anything TBH. gonna go back to regular logging to keep track of my progress. Looks like we're gonna have trump as president lulz

[Oatmealman99]

OHP 115 - 4, 3, 2, 120 1, - 125 ,1 - 130 1,
Flies 35 - 10, 10, 10,
Pull Ups - 6, 5, 5,
Pendlay rows 120 - 7, 6, 5,
Dumbell Face Pulls 10 - 12, 12, 12,
Skullcrushers 55 - 8, 7, 6,

Wasn't feeling it today, was hella tired after the election. Feeling a deload is in order. I don't test one rep maxes EVER, but i felt like it today and it was great!!!

[Oatmealman99]

Front Squat 175 - 3, 3, 2,
Deadlift 205 - 5,
Leg Extension 105 - 10, 10, 10,
Leg Curls 75 - 8, 7, 6,
Ab Wheel BW - 15, 15, 15,
Calf Raises 125 - 12, 12, 12,

Went back to conventional and the reps flew up, back rounding is no longer a issue, it's very evident with how sore my glutes are. I'm gonna deload on this upcoming week and take it light, sometimes you gotta take a break from this heavy ass weight and give your body and mind a rest. Have a good weekend all!!!

[Oatmealman99]

Deload Week:
Upper A
Bench 115 5 X 5 X 5,
Incline Bench 75 X 8 X 8 X 8
Chin Ups X 8 X 5 X 5
Bent Over Rows 75 X 8 X 8 X 8
Ez Bar Curl 55 X 10 X 10 X 10
Reverse Flies 10 X 12 X 12 X 12

Lower A:

Squats 165 5, 5, 5,
Back Extension BW 8, 8, 8,
Front Squat 75 10, 10, 10,
Leg Curls 35 8, 8, 8,
Ab wheel BW,
15, 15, 15,
Calf Raises 75 12, 12, 12,
Deload's are boring as AF. I got a pretty bad cold on sunday, been getting a ton of extra sleep, currently feeling alot better just have laryngitis right now ):

[TypeNirvash]

Poppin in for the sub

[Oatmealman99]

Poppin in for the sub

Thanks mane.

Haven't logged the past 2 weeks due to being sick for awhile so here goes.

Upper A
Bench 155 3 X 2 X 1,
Incline Bench 115 X 8 X 7 X 6
Chin Ups X 8 X 7 X 6
Bent Over Rows 115 X 8 X 8 X 8
Ez Bar Curl 55 X 10 X 10 X 10
Reverse Flies 10 X 12 X 12 X 12

Lower A:

Squats 235 2, 2, 2,
Back Extension BW 8, 8, 8,
Front Squat 115 10, 10, 10,
Leg Curls 75 8, 8, 8,
Ab wheel BW,
15, 15, 15,
Calf Raises 135 12, 12, 12,

Being sick made lose a little strength but i'm ok with that.

Squats are being done belt less in till i get to 300 for those core gains.
Chin ups are very close to being weighted which i am happy with because i have always been weak in that movement. all and all not a bad week so far back on WED for OHP and pull ups.

[TypeNirvash]

Sometimes it's good to get out of the gym for a bit to recover, no shame in that!

Bench/Squat are solid numbers, man. And weighted chins will really do it

[Oatmealman99]

Sometimes it's good to get out of the gym for a bit to recover, no shame in that!

Bench/Squat are solid numbers, man. And weighted chins will really do it

Thanks!!! yup my lat's/bi's have always been weak strength wise.

[TypeNirvash]

Thanks!!! yup my lat's/bi's have always been weak strength wise.

IMO, lats/bis are usually a little bit weaker than chest/tris. That's fairly normal, so it's not something to stress.

But as long as you continue to train with progressive overload on them, they should get a lot stronger. Trust me on that

[Oatmealman99]

Last 3 work out's because i suck at logging

Upper A
Bench 155 3 X 2 X 1,
Incline Bench 120 X 8 X 8 X 8
Chin Ups X 8 X 7 X 6
Bent Over Rows 120 X 8 X 8 X 8
Hammer curl 15 X 10 X 10 X 10
Reverse Flies 15 X 8 X 8 X 8

Lower A:

Squats 235 3, 3, 3,
Back Extension BW 8, 8, 8,
Front Squat 115 10, 10, 10,
Leg Curls 85 8, 5, 4,
Leg Raises
15, 10, 10,
Calf Raises 135 12, 12, 12,

OHP 115 - 3, 2, 1,
Flies 35 - 10, 10, 10,
Pull Ups - 8, 6, 7,
Pendlay rows 125 - 5, 4, 4,
Dumbell Face Pulls 10 - 12, 12, 12,
Two Arm Tricep Extension 35 - 10, 10, 10,

[AdamWW]

Welcome to my log. My goals are to improve all of my my big lifts, the current totals are 320/235/155 I'll be running the fierce 5 upper lower routine to see what i can do with it. I'm not tracking macros or any of that crap just gonna eat to get strong god dammit.

Rich Piana... is that you??




IN!