Fierce 5 Novice

[ttowns86]

Nov 13 - Day B - 173 lbs - Gained a lot in a short period of time more than I want.

Felt beat after the workout maybe needed a better sleep last night.

Front Squat 3x5 - Not too tough individually but the sets are grinding for these.

6 x 65 lbs
3 x 115
6 x 135
6 x 135
6 x 135

Overhead Press - 3x5 - So I reset from the failed 95 lbs last week to 80 lbs this week. Decided to work on form during this reset and kept it very strict. Well it was tough I couldn't get a 6th rep on the last set but no worries since I only need 5 just surprised how tough it was.

7 x 45 - Warmup
6 x 80
6 x 80
6 x 80


Romanian Deadlift 3x8 - I did mixed grip for the first 2 working sets first with left palm facing out and 2nd set with right palm facing out final working set I used on normal both palms facing me. I think this made the grip lots easier.

7 x 95
8 x 145
8 x 145
8 x 145

Chin ups 3x8 - So I decided to reset this and use an assistance machine but the handles are a bit different so it was still tough. I also focused on slow controlled reps, squeezing at the top and having absolute full ROM. I feel my weight gain may have been indirectly making this one harder.

7 x 20 lb assistance
6 x 20 lb assistance
6 x 20 lb assistance

Ab work 2x15 - crunches on incline with 15 lb dumbbell. My god this burnt hard this time.
17 x 15
15 x 15

Bicep curls 2x10 - preacher with ez curl BB - One extra rep from last week so that is good.

8 x 40
7 x 40

[ttowns86]

Nov 14 - rest day - 173 lbs again

Day A - Nov 15 - ???

So I get there squat rack was in use I start to walk and its still in use (Someone else took it while i wasn't paying attention) so i eventually say screw it and start at bench then Pendlay at this point I look at the time and realise I wont have time for it all so I decide to do Squats tonight or tomorrow and rest Fri and work Day B Sat.

Squat - TBD

Shooting for
6 x 165
6 x 165
6 x 165

Bench - I only have one workout this week so not sure if I reset or try the weight again on Monday.

8 x 95 - Warm up
3 x 135 - Warm up
5 x 150 *PB
2 x 150 - Took too little rest before this set probably hurt next set too
3 x 150
4 x 135 - Took little rest just added volume due to failed working sets
4 x 135 - Took little rest just added volume due to failed working sets

Pendlay Row - These are starting to get tough but I think I can still add weight for next week

8 x 115 - warmup
8 x 125
8 x 125
8 x 125

Face pull - Used the 41 lb, 36 lb setting with a 5 lb dumbell on top
12 x 41
12 x 41
12 x 41

DB Skull Crusher - One less rep than Monday but thats okay. I think I am going to have to get up to 12 reps or so before 25 lb dumbbells.

10 x 20
9 x 20

Calf Raise - TBD

Shooting for
15 x 70
15 x 70

[ttowns86]

Just the squats and calf raises I missed from yesterday - Nov 16 - 173 lbs again

So I do my squats and then my calf raises and since im there I want to do a bit more and do a couple more leg exercises.

Squat - 2nd and 3rd set were a grind

6 x 95
3 x 135
6 x 165
5 x 165
5 x 165

Calf Raise -

15 x 70
15 x 70

Leg Press - Never really done this before and it was pretty easy

15 x 90
7 x 180
10 x 230
10 x 230
10 x 230

Leg Curl - Last some reps burned some but it was pretty light weight I figure.

12 x 60
12 x 60
12 x 60

[ttowns86]

Nov 17 - Rest

Nov 18 - Day B - 173 lbs

Front Squat 3x5 - Grinding this time for sure.

8 x 65 lbs
3 x 115
6 x 135
5 x 135
6 x 135

Overhead Press - 3x5 -

8 x 45 - Warmup
3 x 65
6 x 80
6 x 80
6 x 80

Romanian Deadlift 3x8 - Mixed grip for last 2 sets

8 x 95
8 x 145
8 x 145
8 x 145

Chin ups 3x8 - Decided to up the assistance to get all reps in and just work back up.

8 x 30 lb assistance
8 x 30 lb assistance
8 x 30 lb assistance

Ab work 2x15 - crunches on incline with 15 lb dumbbell.
17 x 15
17 x 15

Bicep curls 2x10 - preacher with ez curl BB - One extra rep from last week so that is good.

10 X 40
8 x 40

[ttowns86]

Day A - Nov 21 - ???

Moving this week so didn't make it to the gym yesterday but I did today instead. Bathroom and kitchen scale are packed so it is hard to track me and what I eat.

Squat - This one felt tough all sets

8 x 95
3 x 135
5 x 175
5 x 175
5 x 175

Bench - Decided to reset this one back to 135 lbs maybe a little high for a reset after i thought about it. Could have gotten more than 5 reps I figure but I want to allow the muscle to recover fully with this reset.

8 x 95 - Warm up
5 x 135
6 x 135
5 x 135

Pendlay Row - Forgot to add weight for the first 2 sets but this will work good as slightly slower progression

8 x 125
8 x 125
8 x 130

Face pull - Used the 41 lb, 36 lb setting with a 5 lb dumbell on top
13 x 41
13 x 41
13 x 41

DB Skull Crusher - One more rep than last workout and almost over 10 reps per set which is good still need to progress some more before i can change to 25 lb dumbbells.

11 x 20
9 x 20

Calf Raise - This felt good still

16 x 70
16 x 70

[ttowns86]

Dec 4 - Day B

Was out of town for a week and had a week of moving going to get back on track

Front Squat 3x5 -

8 x 95 lbs
5 x 145
5 x 145
5 x 145

Overhead Press - 3x5 -

8 x 45 - Warmup
6 x 85
6 x 85
5 x 85

Romanian Deadlift 3x8 - Mixed grip for last 2 sets

8 x 95
8 x 155
8 x 155
8 x 155

Chin ups 3x8 - Still failed to get reps on the last set

8 x 25 lb assistance
8 x 25 lb assistance
5 x 25 lb assistance
4 x 25 lb assistance

Ab work 2x15 - Slacked


Bicep curls 2x10 - preacher with ez curl BB - All reps so thats cool

10 X 40
10 x 40

[ttowns86]

Day A - Dec 6 -

Broke my bathroom scale in the move so tough to weigh myself.

Squat - Felt better than I thought it would

7 x 95
4 x 135
5 x 185
5 x 185
5 x 185

Bench - So yeah I got pinned under the weight in the 2nd set so i dropped the weight for a 3rd and 4th working set. I guess I need delaod this time from 140 * 0.85 = 119, so 115 or 120.

8 x 85 - Warm up
5 x 140
4 x 140
7 x 115
7 x 115

Pendlay Row - Felt pretty good, a PB and I can get a Big boy plate there next time which will be nice for flexibility

3 x 115 - Warmup
8 x 130
8 x 130
8 x 130

Face pull - Used the 41 lb, 36 lb setting with a 5 lb weight added
14 x 41
14 x 41
14 x 41

DB Skull Crusher - So I just tried the 25 lbers and it wasn't bad, I didn't get 6 reps both sets but immediately did a drop set after the 2nd to get a little more volume.

6 x 25
5 x 25 then 6 x 15

Calf Raise - This felt good still

17 x 70
17 x 70

[ttowns86]

Just for my own use how my main lifts have gone.

Lift Starting ----> Current ----> PB

Squat: 75 ---> 185 ---> 5 x 185
Bench: 75 ---> 115 ---> 5 x 150
P Row: 95 ---> 130 ---> 8 x 130
F Squat: 75 ---> 145 ---> 4 x 165 or 5 x 155
OHP: 55 ---> 85 ---> 4 x 95 or 6 x 90
RDL: 65 ---> 155 ---> 8 x 175

[ttowns86]

Dec 7 - Rest

Dec 8 - Day B - ???

I felt beat after the 4 big lifts and was almost going to call it quits but figured I skipped Abs far too often recently.

Front Squat 3x5 - Not too bad but I kept reps to 5 per set before I would push for a 6th if I wanted

7 x 95
5 x 145
5 x 145
5 x 145

Overhead Press - 3x5 - A couple reps were tough but I am getting close to where I stalled before so to be expected still no problems to add weight

7 x 45 - Warmup
5 x 85
5 x 85
5 x 85

Romanian Deadlift 3x8 - Mixed grip for last set, forearms werent too bad until the last couple reps of the 2nd last set hence the mixed only for the last.

6 x 95
8 x 155
8 x 155
8 x 155

Chin ups 3x8 - Not sure why I just can't get a good progression going with these the first set feels like a joke and I just go full on wimp and can't get my last rep last set though. Either way I am going to up it to only 20 lbs assistance.

8 x 25 lb assistance
8 x 25 lb assistance
7 x 25 lb assistance
3 x 25 lb assistance - added for volume

Ab work 2x15 - crunches on incline with 15 lb dumbbell. - This one always hurts again im just a wimp.
17 x 15
17 x 15

Bicep curls 2x10 - preacher with ez curl BB - Got all 10 reps for both sets again, I will up to 45 lbs + the ez curl BB next week.

10 X 40
10 x 40

[ttowns86]

Day A - Dec 12 -

A little late posting this, I also didn't make it to the gym Monday so going to do a Day B today and then a Day A on Sat

Squat - getting pretty tough here but this is a PB for me

8 x 95
3 x 135
5 x 195 *PB
5 x 195
5 x 195

Bench - Felt super easy did one kind of heavy set also minimal rests between sets since it didn't feel too taxing.

8 x 65 - Warm up
5 x 120
5 x 120
5 x 135

Pendlay Row - Felt pretty good got a big plate on there also on my PB and trucking.

4 x 115 - Warmup
8 x 135 *PB
8 x 135
8 x 135

Face pull - Used the 41 lb, 36 lb setting with a 5 lb weight added
15 x 41
15 x 41
15 x 41

DB Skull Crusher - Got a few more reps than last week

7 x 25
6 x 25 then 7 x 15

Calf Raise - This felt good still should probably up to 80 lbs next week

18 x 70
18 x 70

[ttowns86]

Dec 13 - Rest

Dec 14 - Day B -

This took me so long for some reason this day is gruelling on me.

Front Squat 3x5 - Felt a little pain in my left lower back which was weird but i got all reps, even 5.5 reps on the last set. I did a ****ty rep mid way through not going below parallel so I did another good rep. Not a new PB but equal to mine last time before I hurt my self.

8 x 95
5 x 155
5 x 155
5 x 155

Overhead Press - 3x5 - The last rep on the last set was tough the bar almost stopped above my head.

8 x 45 - Warmup
5 x 90
5 x 90
5 x 90

Romanian Deadlift 3x8 - Mixed grip for last set but probably didnt even need it

5 x 95
8 x 165
8 x 165
8 x 165

Chin ups 3x8 - Again cant get a full 3 sets x 8 reps although the first set felt easy again. This feels suspect to go with 15 lb assistance next week but I figure I will, this is the last setting of assistance.

6 x 50 lb assistance - warm up
8 x 20 lb assistance
8 x 20 lb assistance
5 x 20 lb assistance
4 x 20 lb assistance - added for volume

Ab work 2x15 - crunches on incline with 15 lb dumbbell. - This one always hurts again im just a wimp.
18 x 15
18 x 15

Bicep curls 2x10 - preacher with ez curl BB - preacher bench was in use so I just did slow normal BB curls.

10 x 50
10 x 50

[ttowns86]

Day A - Jan 8 -

So took a huge break over the holidays and I feel sore today. I also dropped some of the weights a little due to the break.

Squat - felt pretty good

8 x 95
5 x 135
5 x 155
5 x 155
5 x 155

Bench - Didnt take enough rest I figure this was harder than I expected probably could have gotten the last couple reps but I didnt want to risk gett

8 x 95
5 x 135
5 x 135
3 x 135
2 x 135

Pendlay Row - Felt pretty good even upped the weight for 2nd and 3rd set.

8 x 115
8 x 125
8 x 125

Face pull - Down to 36 lb setting seemed fine
15 x 36
15 x 36
15 x 36

DB Skull Crusher -

7 x 25
5 x 25 then 7 x 15

Calf Raise - dropped reps to 15 and tried to do slow controlled reps.

15 x 70
15 x 70

[ttowns86]

So I have been super lazy in posting and going to the gym only hit two times most weeks for the past couple weeks. I will try to start being regular with the posting and hitting the gym. Also Diet and tracking weight need to improve.

Feb 20 - Day B -

Front Squat 3x5 - Felt pretty good

5 x 95
5 x 145
5 x 145
5 x 145

Overhead Press - 3x5 - This was pretty easy quite happy with my progress here.

6 x 45 - Warmup
5 x 85
5 x 85
5 x 85

Romanian Deadlift 3x8 - overhand grip on both sides all sets.
4 x 95
8 x 155
8 x 155
8 x 155

Chin ups 3x8 -

8 x 30 lb assistance
8 x 30 lb assistance
7 x 30 lb assistance

Didnt make it to the AB or Bicept work I ran out of time and honestly effort.