Karate to Fierce 5

[Mutant1312]

I was training karate since 3 years, was doing chest biceps, back, legs, shoulders triceps for 1 month because didn't know much about splits and now started fierce 5. Already doing it 1 month, will do it 5-6 months.

Before:
Squat - 60 kg
Bench - 55 kg
Deadlift - 90 kg

Now:
Squat - 95
Bench - 75
Deadlift - 120

[Mutant1312]

This week wasn't very good, couldn't add more weight, was feeling kinda ... "with no power".
As I have to study and go to school really early I'm sleeping over 6-7 hours, any ideas to improve this ? I mean to recover or do something because I know testosterone levels decrease, also I can't recover fully. Any ideas ??

[Mutant1312]

Was feeling some hip pain because of the squats, tried with more wide stance, and feeling a lot better, but these start my left knee kinda hurts.

After the festivals, first day at the gym, squatting the normal weight (90kg) x5 feels heavy af. Tryna back in the good form.

Started doing 1 day more, chest, so I can work on it more, because it's my lacking part:
Monday - Workout A
Tuesday - Karate
Wednesday - Workout B
Thursday - Karate
Friday - Workout A
Saturday - Chest (maybe +Triceps)
Sunday - Rest
>The next week switching B>A>B.

Rn eating around 3000 cals a day. Post workout drank 10 egg whites, 2 egg yolks with 1 banana and some 200ml milk. Total 45g protein, low fat, low carb, + 300g brown rice.

[Currently bulking, maybe 1-2 months more, after gonna maintenance - many guys told me there's no reason to cut if I'm 16.]

[Mutant1312]

Macros for today:

Protein - 130
Carbs - 410
Fats - 100
Total : 3050cal

[74kg / 180cm]

[Mutant1312]

Did workout A today.
Tried some pre-workout hot blood 3.0. Fuarkin bull****, never gonna try it again. Couldn't even train...

Bench staying 65kg for 5 reps till 2 weeks :/
Squat 95-90kg x5
Deadlift doing sometimes x1 or x2 or x3. Gotta start doing it x5 and stop trying to egolift ****ing ****... Just gonna do 110x5 and see how's it.

Feeling good and feeling 'em gaaaainzzz bro.

Raised my protein intake and lowered my carb intake, because was getting kinda sloppy these days.
Now eating approximately 150g protein, 100g fats and 375g carbs. Gonna see what happens...

My main protein sources are eggs, meat and some low protein amount from oats.
Carbs - Rice, Pasta, Brown Bread.
Fats - Nuts, Oils, don't know other good sources of fat, any suggestions?

[Mutant1312]

Started to write my workouts in google sheets. Super easy and helpful. Today did 97,5 x 5 ; 97,5 x 5 ; 97,5 x 6 on the squat. Very happy. Now gonna buy some belt. Any opinions for a good ones?

[Mutant1312]

My power belt just came. Looks good, still hard af, gonna need couple weeks to break it

[Mutant1312]

Hit 'em 70 kilos for 6 easy reps on the bench. Pretty happy, because couldn't run away from the 65-67,5 from 2-3 weeks. Just get a spotter and super powers incoming Gonna try 72,5 the incoming Monday, can't wait!

[Mutant1312]

Today squatted 100 x 5 (2sets) and one 97,5 x 5 then dropped to 80 and did 6 reps. Did bench 70 x 6 (3sets) then drop to 60 kilos for some 8-10 reps to pump the chest. Barbell row 67,5 x 5 (2 sets) and one 65 then dropset to 60 and 50.

Happy about the bench. Kinda feeling ****ty today because couldn't squat very good. My form on the 100 wasn't perfect. Gonna try to squat 90 x 5 (3 sets) next time and on Friday hit 100 kilos with fuarkin good form

As I do 3 days a week (fierce 5) and doing +1 day more to focus on my lacking parts, what exercise would you recommend me for chest, triceps, shoulder. I usually do some chest, some triceps, some lats maybe and gonna start do some shoulders. Only the chest is my lacking part but tryna keep the things going.

---
Before I started fierce 5 I was doing 50kg bench, 60-65kg squat, 100kg deadlift. Seems to be working

[Mutant1312]

That feeling when you put on a belt and get super powers.
---
that feeling when you hit 3 new pr in one day.

[Mutant1312]

Bench - 72,5 x 5
Squat - 102,5 x 5
Deadlift - 130 x 1 ; 120 x 4

Next week maybe moving to 75 bench and 105 or 107,5 squat, hopefully.

[Mutant1312]

My supah dupah ultra gainz protein shake :

- 3% Milk 300ml
- 50% Protein Peanut Butter 100g
- Banana 100g
- 1scoop 30g Whey

Totals :
-Protein : 82g
-Carbs : 53g
-Fats : 44g
~920 calories

Please don't waste money on weight gainers, here you got good fats from pb, protein ammount is 50% for your daily intake, you got carbs from banana and pb and milk. I know banana is 50% fructose, but there are MANY researches that have shown SUGAR intake don't cause anything or even don't fck up your gainz, so 16g sugar total in this shake won't do anything bad. In weight gainers all they put is dextrose,maltodexrtin, this is some **** sugar cheap af, cheap whey **** and that's it. For 16 days you pay 50$. When you can take whey and pay 50$ for 70 days, give 10$ more for pb and milk...

Peace!

[Mutant1312]

Squatted them 107,5 x5 for 2 sets, the 3rd set was 105 bc didn't feel my back good :/
Changed deadlifts for Monday workout B with hyperextensions with plates because there was too much people at the gym and just couldn't do deadlifts. My back was kinda light, so I think it was better I did the hypers. TOMORROW GONNA TRY 75 BENCH. HOPE I DO THIS ****!

[Mutant1312]

Today squatted 110kg and benched 75kg, so we keep making results.
Started doing Power Cleans and Weighted Pull Ups on the saturdays, because these are some really really good exercises too.

I would say that you really should focus on the exercises Bench, Barbell Row, Squat, OHP, Weighted Pull Ups, Deadlift, Power Clean. In my opinion these are the 8 exercises that build massive strength and mass. Power Cleans are optional, but give you good explosive power. Other good ones would be Hyperextensions, Hip Thrusts and etc.

Try out the BAEYSIAN CURLS next time you do biceps workout. Probably one of the best exercise for biceps.

This power belt legitimately puts +10 kilos on my squat !
If I don't put it I would hardly squat 100-105 kilos, but when I put it, easy 110 kilos without any pain in the lower back.

GO HEAVY!

[Mutant1312]

I was bulking till now.
Right now I'm:

77 kilos
180-181 cm
14,5-15% bf

---

Bench - 75 x 5
Squat - 110 x 5
Deadlift - 130 x 1
Barbell Row - 72,5 x 5
OHP - 50 x 5
---
These are my working sets till now. I think I have pretty good progress.
---

STARTING BODY RECOMP

[Mutant1312]

My body recomp for now:

Training days - 3000 cals
Non-training days - 1800 cals
Average - 2800 cals

After time if I still gain a bit I'll move to 2900 on training days.

[Mutant1312]

Going well.
I would really recommend this program, just put in some more sets and reps on the isolation exercises because 2x10 is nothing.
I'm still doing progress, just this B week, when I do B,A,B I do bench only 1 time :/ I love bench. Maybe i'll start doing bench on the Saturdays when I have "free" workout where I do my lacking parts - CHEST, FKIN LACKIN CHEST :'(

I'm on this program for around 4 months, I think to stick with it 3-4 more And then maybe I'll switch to 5x5.

[Mutant1312]

Update:

Bench: 77,5 x 5
Deadlift: 130 x 2
Barbell Row: 75 x 5
OHP: 50 x 5 (Can't increase this ****, give me advices, staying on 50 kilos since ... decade)
Squat: 110 x 5

Haven't tried 1 rep maxes, I think to do it next week or make 1 week deload and then do it?

[Mutant1312]

Today's 1rm:

Bench - 85x1
Squat - 130x1

[Mutant1312]

Had to do 1 week off, because I was on Karate Kyokushin training camp and tomorrow I'll do light full body workout, just to prepare the muscles to get back into the workout program.

[Mutant1312]

1 month off gym.

Bodyweight - 75kg
Bulking goal - 85

Tomorrow will do some light weight lifts to get back in form then start by the program.

[Mutant1312]

Hey, so I was watching my progress and for 3 months i've increased my squat from 97,5 to 112,5 (5 reps) and I think this is not really much for 3 months. I've been on Fierce 5 since 6 months and I think it's time to change the program because I'm not making the gainz I was making before. What program can you guys offer me?
My best 1rep lifts for now are :
-Bench 85
-Deadlift 140
-Squat 130
-OHP (haven't tried) was doing sets 50x5

I want to get strong but also build muscle. My goal is not to be a powerlifter, I want to be aesthetic.

Or what you think about this program?:
Workout A
_____________________________
Squat - 5-4-3-2-1
Barbell Row - 3x6, 1x6+
Bench Press - 3x6, 1x6+
Chin Ups - 3xAMRAP
Lateral Raises - 4x10
Triceps Pressdown - 4x10
Calf Raises - 4x20

WORKOUT B
_____________________________
OHP - 3x6, 1x6+
Deadlift - 5-4-3-2-1
Lat Pulldown - 3x6, 1x6+
One Arm Rows - 2x20+
Biceps Curls - 4x10
Ab work

I think it targets the back just perfect, compound lifts are good. Got some lateral raises for shoulder growth and some arm work. I think it's pretty good. But as I've been doing the Fierce 5 I've been doing Triceps Pushdowns 4x10, so wouldn't it be better now to do Triceps Pushdowns 2x10 and some other triceps excercise maybe Skull Crushers 2x10 or just do Skull Crushers 4x10?

Thank you in advance