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09-18-2017, 08:14 PM #31
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09-18-2017, 08:14 PM #32
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
Saturday+Sunday, Date Sept16+17, Day 3, Week 5, Workout A: ~38,000 (WTF??), Duration: ~2.5hrs
So, split this workout into two due to time issues. Saturday was calf press (pain), squat, bench press. Everything else I did on Sunday.
I reset my Pendlay because they keep giving me issues, even though I feel that form is pretty OK, confirmed via mirror + video. Some days that explosiveness just isn't there. Decided
Also, my last workout before deload, where I will be testing 1RM for my big lifts.
Also also, I've officially added Barbell Curls to my routine, mostly because I'm hitting triceps 3 days a week. Other reasons:
-- I want to compete eventually, and this is a competition lift.
--It's helping as a warmup / lube for my mixed grip work, which I'm now combining sets with my barbell holds (Davis approved). Yes, I'm curling in the squat rack from now on because it's combined with my deadlift (bb hold) station. Haters gonna hate.
--My plan is as follows, to warmup with strict curls, then add weight, then do amrap strict, then cheat the remaining up, but FOCUS ON NEGATIVE BEING SLOW. I'm really feeling this in my forearms alongside the BB hold work.
Also also also, I accidentally added weight to my squat today... was supposed to be 220, but I did 230.. would have finished the set but I lost my balance and fell forward again. Didn't have enough time before gym close to do a re-attempt.
ALSO ALSO ALSO ASLO, (my first 4x also!!) I FINALLY FOUND A CALF EXERCISE THAT DOESN'T HURT!! IT INVOLVES THE SMITH MACHINE!! GO FIGURE~~!! So excited... no pain, and I was hobbling around for 10m after the exercise from calf pump... bliss!!
Calf press:
random BS that hurt and felt nothing on my legs
Squat:
95 x 10
135 x 6
155 x 5
175 x 5
185 x 3
205 x 4
230 x 5 x 2 (+20lb for the week, accident!!)
230 x 3 (lost balance and dropped bar)
Bench Press:
65 x 17
95 x 8
115 x 5
120 x 5
125 x 4 (poor grip)
125 x 5
125 x 6 (woot)
Pendlay:
(weight reset)
55 x 10
85 x 10
95 x 10
105 x 8 x 3 (-15lb)
105 x 11 (+3 reps, +1 set)
Hammer Smith Seated Dip:
90 x 15
110 x 10
140 x 8 x 3
Face Pull (Pronated):
55 x 15
75 x 10
85 x 10
90 x 10 x 3 (+15lb I think)
Calf Raise (Smith Machine + Platform):
(finally no pain, and a pump!!)
70 x 15
90 x 12
90 x 9 x 2
{
Barbell Curl (Cheated):
45 x 12
55 x 10
55 x 7
45 x 5
Barbell Hold:
(as long as possible.. didn't record time due to gym closing)
135 x 1 (overhand)
225 x 2 (overhand)
275 x 1 (mixed.. OW!!)
}Last edited by fluidZ; 09-18-2017 at 09:26 PM.
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09-18-2017, 08:24 PM #33
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
Ok, so my tape isn't long enough, but I stickytaped the end of the measuring tape to my middle finger, and then measure to the bottom of my neck.. so after a few minutes of fiddling around I got around 32.5 - 33.5" from my neck to my finger... my neck is around 3.5 - 4" wide
which would put me around 68-72" wingspan (total estimate)
and my height is 67-68" (Every where I go to get measured gives me a different number)
So I guess my arms are likely on the long side... Will need to get proper measurements one day though.
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09-18-2017, 09:28 PM #34
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09-21-2017, 08:13 PM #35
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
Ok so I did some hammers + calf raises on Tuesday,
did like 30x5x2 then 25x12x2 for hammers, and I think I moved down to about 80lb for calf raises, 12, 10, 10
My wrist were actually hurting doing the hammers... I think I may be messing them up with the barbell curls.. will have to investigate further...
Also, my buddy ditched me this week so I may not end up testing my 1RM.. thus defeating part of the point of my deload week... but it has felt pretty good to take some time off the gym, or at least not be at the gym for 2-2.5 hours at a time
Planning to do some version of 1rm testing tomorrow, but without a trusted spotter it's going to not be that awesome... will probably pick up again 100% on Sunday, instead of waiting till tuesday.
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09-22-2017, 01:49 PM #36
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
Five weeks later!! Part 1: The big'ns:
So, in powerlifting style, i did s, b,d, but only took me about an hour and a half for all, versus however long meets are (guessing most of the day? half the day?)
In all I'm happy, but convinced doing the squat first hurt my deadlift some... but it's still good progress, but kind of want to retest it, because even my warmup and working weight was feeling heavy today, and I've had issues before with kwads letting me down on DL.
Squat just felt amazing all the way through... probably because it went first...
so here they are
squat RAW:
245 PR
265 PR
275 PR +60
285 failed at bottom
bench:
145 PR +20
155 failed
150 failed (but close)
dead (salty bc i really wanted to beat Jim):
335 PR +35
345 ..Didn't move at all (blaming squat )
So, the numbers I had kind of wanted in my head b4 lifting:
Dead, was hoping for 345 minimum, 350 likely, and 355 reach (to beat jim)... So still wanting to do dead again on its own day, with fresh kwads, but have to get back on program soon... maybe next week... but if I do wait, then the gainz will be even better next time
Still, my squat shot up like crazy.. i was not expecting to stick 275... I was going for 260 minimum, 265 likely, and 275 reach... and I hit my reach!! 60 ****ing pounds in FIVE weeks of fierce 5... WTFTWFYWDYDWYFWTFlololol
Bench was 145 minimum, 155 likely, and 165 reach .. I was way overzealous here.. I thought form would come into play more than it did.. if I had gone for 150 instead of 155 first, pretty sure I would have nailed it.
All in all, mixed bag, but it's still a ton of progress, and I should just accept my numbers, and make test #2 with each one on their own day.. but it was fun to get a taste of what powerlifters go through
second part and third part coming soon. going over my other lifts, and my current modified programLast edited by fluidZ; 09-22-2017 at 09:15 PM.
Fluid's happy-sunshine-bright-feeling-for-you Fierce5 log -- now with REAL cheese!
https://tinyurl.com/fluidzF5
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09-24-2017, 07:12 AM #37
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09-24-2017, 07:40 AM #38
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
yeah cracker just wait till Tuesday.. fresh kwads = crushed PR
meh may as well just wait till Feb then it can be that much more embarrassing 4 u
bee tee dubs, sup w ur skwat m8?
your new pic u lukin jacked af but bin 4gettin leg dae I guess 2 b out skwat by a skinny fat liek me
DYES??
(sry im drunk kk.. my arms are smaller than your fingers)
edit: actually your right arm looks like it has a tumor... what happened to your left??Last edited by fluidZ; 09-24-2017 at 02:11 PM.
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09-24-2017, 08:06 AM #39
How the hell are your quads affecting your deadlift? Sure you're doing it right?
I tore a ligament in my left knee playing rugby. I mean that was 5 years ago but that's my story and I'm sticking to it :PCurrent PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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09-24-2017, 02:12 PM #40
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09-26-2017, 06:03 AM #41
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
Five weeks later, part 1 update:
So, I retested my deads today.. sure enough, my kwads were fried last time, and I shot up 20lb to 355 no problem today..
I may have been able to go a bit higher, but I didn't want to try any higher to keep me fresh for the rest of the week... and it was also a pretty tough lift...
Still need to work on the FWL part 2, where I go over my secondary lift progression, and my current program for the next five weeks (slightly modified of what I been doin)... Just being lazy right now!!
I also did my first workout after my "deload" week (which turned into more of a "week off", so I have that to upload as well.
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09-26-2017, 07:44 AM #42
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09-27-2017, 11:29 AM #43
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
5 weeks later: part two
Ok, so I'm too lazy to go through all of the exercises and show progress..
partly because some exercises haven't gone up much in weight
BUT,
some exercises have gotten harder because I slowed them down (rep speed), and enforced a fuller ROM.. so I've definitely been getting stronger, which is kind of the point...
anyone can blow through reps and add weight to a point.. I'm trying to get results and this being my first time ever at free-weights, I think I'm doing pretty ****ing good.
I've made a few tweaks from the original routine posted in the first post, basically, I'm doing something like this:
Day A, Day B, Day A + some B exercises
Day B, Day A, Day B + some A exercises
The exercises that I'm repeating are Curls, Tricep Dip (seated), and Calf Raises.. basically, I'm taking them up from 1.5x a week to 2x a week (minimally).
I also added Barbell Hold (davis approved) to Workout A, at the end...
I've also also changed up machines / exercises a bit, but everything is davis approved thus far.
The only thing I feel I haven't made improvements on are my abs... this has been partly due to apathy at the start, and an injury as well preventing me from doing the one exercise I was enjoying... i somehow managed to hurt the area around my tailbone, so I have not done any situps in weeks now... It also hurts some when I sit down
I could do the machine / cable crunch, but abs are kind of like my own version of "leg day" right now.. I will get to them eventually
(the order varies depending on availability)
Day A:
Squat (low bar)
Bench Press
Pendlay
Hammer Strength Seated Dip
Face Pull (pronated, top position)
Smith Machine Calf Raises on ~4" platform (Only thing that doesn't hurt my foot!)
Barbell Hold (mixed or double overhand grip)
----day 3 additions: Hammer Curl or Barbell Curl
Day A:
Deadlift
Hammer Curl / Prone Leg Curl super-ish set (usually 3-4 minutes for both)
DB Incline Bench (30 degrees)
TechnoGym Vertical Traction (lat pulldown)
---day 3 addition: Smith Calf Raise
---day 3 addition: OHP Machine or Seated Dip | (super-ish set with lat pulldown if available)
I think the next 5 weeks will be amazing, even though I'm dealing with a bit of wrist and tail pain right now...!
As far as any changes I may make going forward:
I would like to work in some of the OHP machine, because my incline bench is actually pretty low angle, and may not be working my shoulders enough... And you couldn't pay me to stop doing my incline DB at 30 degrees right now..
I'm also going to start doing abs at some point.. possibly at home.. I have enough gear to do a full ab routine, and my time at the gym now is minimally 2 hours, on a good day...
Let's just say that my "post workout shake" is officially my "post squat / deadlift" shake now =]
I think that about sums up my first 5 weeks!!! Not as much progress as I'd like in all areas, but hey, I'm a total noob and it took time to figure out the right form / rom and which xercises I wanted to stick with... My main lifts have all gone up GREATLY!!!
THANKS TO ALL FOR HELP, SUPPORT, AND LULZ!!Last edited by fluidZ; 09-27-2017 at 11:48 AM.
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09-27-2017, 11:47 AM #44
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09-27-2017, 11:50 AM #45
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09-27-2017, 11:59 AM #46
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09-27-2017, 12:59 PM #47
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10-01-2017, 03:08 PM #48
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
Ok so been lazy on my logs!!1!1oneone
Decided to just dump the info from the app (Strong app, is amazing) instead of making it all pretty like... I may code up a parser to make it more pretty, but the method I was doing before was just taking too damn long (even with my programming abilities assisting).
This was my first day back after my week of whatever the **** it was I was doing
Basically the lesson learned here is NEVER TAKE A WEEK OFF / DICK AROUND WITH JUST 1 WORKOUT
I feel like the whole week has been ridiculous hard / little progression...
Ok, so dropping Tuesday's log now...
My wrists were giving me pain on the hammers.. Spoiler alert, it was mostly gone by Sunday (today). Thank god.
Everything was pretty much a wash, except for that tasty DL PR that my ego needed, instead of doing a proper DL workout. Spoiler alert, it bit me on the ass on Sunday (today).
F5 B: ~15,000lb
Tuesday, September 26, 2017 at 5:54 AM
Deadlift (+55lb)
Set 1: 135 lb × 5 [Warm Up]
Set 2: 185 lb × 4 [Warm Up]
Set 3: 225 lb × 2 [Warm Up]
Set 4: 275 lb × 2 [Warm Up]
Set 5: 315 lb × 1 [Warm Up]
Set 6: 355 lb × 1
Prone Leg Curl (Machine) (-10lb)
Set 1: 50 lb × 12 [Warm Up]
Set 2: 70 lb × 8 [Warm Up]
Set 3: 90 lb × 8 [Warm Up]
Set 4: 110 lb × 8
Set 5: 110 lb × 7
Set 6: 110 lb × 8
Incline Bench Press (Dumbbell) (+5lb.. failed)
Set 1: 25 lb × 12 [Warm Up]
Set 2: 30 lb × 10 [Warm Up]
Set 3: 40 lb × 5 [Warm Up]
Set 4: 50 lb × 5 [Warm Up]
Set 5: 55 lb × 5
Set 6: 55 lb × 4
Set 7: 50 lb × 3
Notes: tired
TG Vertical Traction
Set 1: 60 lb × 20
Set 2: 90 lb × 12
Set 3: 110 lb × 8
Set 4: 130 lb × 8
Hammer Curl (+5lb ... fail)
Set 1: 20 lb × 10
Set 2: 22.5 lb × 10
Set 3: 25 lb × 10
Set 4: 30 lb × 7
Set 5: 30 lb × 6
Set 6: 25 lb × 2 [Drop Set]
Set 7: 25 lb × 8Last edited by fluidZ; 10-02-2017 at 12:49 PM.
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10-01-2017, 03:29 PM #49
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10-02-2017, 12:56 PM #50
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
Ok, so this was done the day after I helped some people move.. .nothing too heavy that day though, but it was a good little workout..
This time I only had a limited time, and was rushing / racing to get finished in time.. as such I didn't get to record all of my warmups...
Everything still feeling freaking hard.. ughhh
I failed my funking bench press.. which REALLLLYYYY pissed me off.. I was in safety rack, and racked the right side, but left arm couldn't quite get there. IM REALLY NOT GOING TO BE HAPPY IF I CANT KEEP ADDING 5LB A WEEK AT ONLY 130LB RIGHT NOW.
F5 A (total unknown)
Friday, September 29, 2017 at 5:29 AM
Squat (+10lb)
Set 1: 45 lb × 10 [Warm Up]
Set 2: 95 lb × 7 [Warm Up]
Set 3: 135 lb × 6 [Warm Up]
Set 4: 185 lb × 4 [Warm Up]
Set 5: 215 lb × 3
Set 6: 230 lb × 5
Set 7: 230 lb × 5
Set 8: 230 lb × 5
Bench Press (+5lb fail)
Set 1: 130 lb × 4
Set 2: 125 lb × 5
set 3: 125 lb x 5
Notes: right arm made the fifth 130 lol
Pendlay Row (-10lb)
Set 1: 85 lb × 8 [Warm Up]
Set 2: 105 lb × 8
Set 3: 110 lb × 8
Set 4: 110 lb × 8
Face Pull (+5lb?)
Set 1: 95 lb × 8
Set 2: 95 lb × 8
Smith calf raise (still working on weight / rep scheme for new exercise)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 60 lb × 15
Set 4: 60 lb × 15
Seated dip: skipped
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10-02-2017, 01:40 PM #51
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29857
Adding 5 lbs per week to bench is a mighty feat.
From what I see, your incline benching is messing with your recovery. Inline work needs to be light, and you shouldn't be anywhere near failing reps or it will severely **** with you bench progress.
I would drop the weights on your incline to 40's, then do your 3x5. It will feel easy, but this is the best way to increase your bench. From there you can add weight very slowly, I would say go up in DB size every 3-4 weeks. In the mean time, you can increase reps slightly from week to week as long as your bench continues to go up without failing any reps.
40x3x5
40x3x6
40x3x7
45x3x5
....etc.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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10-03-2017, 05:20 AM #52
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
Thx
The whole attraction of F5 to me was the promise of 10lb on squat / dead a week and 5lb on upper a week. I mean, I imagined I would have to drop the 10lb on squat and dead eventually to 5lb, but my bench is already so damn weak ((
I'll keep the incline note in mind.. I noticed I've been doing a lot of tricep work ... I may be over training it.. but I'm not making any program decisions based on last week.. last week was a wash due to that week off.
I'm still dealing with DOMS again today , day 1, so if I'm not benching 130 by next week then I will definitely start looking at reducing my tricep work... I recently added seated dips instead of extensions too..
Tears though, because I'm supposed to be doing 1 plate today ( I had even marked it on my calendar!!!! ****
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10-03-2017, 06:36 AM #53
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
Start lighter than normal...look like a king for 2-3 months....lol.
Heavier weight will go up...just takes longer. Once I get to heavier weight, to where I fail, I drop down and start adding in reps, then move up the desired weights..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
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10-03-2017, 06:39 AM #54
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
Progress isn't linear, even novice progress isn't linear.
Follow the resets, even if you get the rep but the form was **** mark it as a fail try again and reset if it doesn't meet the mark.
For all lifts. Constantly grinding will wreck you. Resetting a lift not only lets you come back with cleaner form, it gives you some spare energy to push the other lifts5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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10-03-2017, 08:53 AM #55
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
Thx all. I have been doing some resets on secondary / acc lifts. Been adding minimally a fourth set though.. whereas a few weeks ago a fourth set would have been impossible I just did 4x5 @ 275 (-15lb) for deadlift a couple day ago (not a real reset, just warming back up from week off, and sore kwads), and then managed a couple reps at 290 even after that... where as usualy 3x5 of whatever I'm doing for deadlifts and DONEE!!
So definitely getting stronger = main point
As long as the 1rm is going up ! ! Will curl the pink 1lb DB if I have to
Will see how this week goes though before I make a decision for my primaries though. I have yet to stall out (two missed days) on a big lift yet.. I manage to Goku / superman it out with decent enough form... I'm not about to injury myself here...
But after being in the military, you get used to RPE 11, where magically another rep appears .. so going to rpe 9.5-10 here is honestly "easy" , and I've yet to actually have to "reach deep" for anything yet... not that that would be a smart idea when dealing with hundreds of pounds...
Thxthxthx allLast edited by fluidZ; 10-03-2017 at 09:00 AM.
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10-03-2017, 11:14 AM #56
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29857
No one ever shares the stories of the guy who fought like hell to get his bench over 135, or squat over 225. Only the guys who gained a zillion pounds on their totals get shared. That's marketing.
Unless you're a pretty big guy naturally, or coming back from time off, you're not going to be adding those kinds of weights forever. 10 lbs/wk to squat is reasonable until mid-high 200's if you're bulking. But I think 2.5-3.5 lbs/wk to bench is much more reasonable, and then probably only up to high 100's.
Are you bulking right now? This type of program is especially tough if you're not eating a lot.
Cheers, m8. We're all going to make it.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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10-03-2017, 11:33 AM #57
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
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10-03-2017, 04:15 PM #58
- Join Date: Aug 2017
- Location: Virginia, United States
- Age: 34
- Posts: 2,534
- Rep Power: 16970
I stuck 130 3x5 today No stall yet!
@pezking
I'm kind of in between maintaing and bulking I guess.. I'm sort of just letting my body tell me how much to eat.. because I've been naturally gaining weight for a while now (I'm a glutton).. especially this year.. I've a lot of experience counting calories in the past though...
My weight has gone up since I started, and I'm keen to overeat (and drink) as I see fit
I find that my brain is pretty good at regulating my calories.. if I don't eat as much one day (or if I don't get all the protein I need), the next day I wake up starving... and down goes a 1200 calories like that .. Also later at night, before bed.. microwaved chicken :P
I have been missing my protein somedays though... I'm working on getting that figured out due to lack of $$ for more whey... can only afford for workout days right now..
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10-05-2017, 01:32 AM #59
I've just been doing kind of intuitive eating lately. As long as I'm maintaining or gaining slightly and my lifts are going up, I'm pretty happy with that. Don't wanna put too much on as my bf% is already higher than I'd like.
Just eat 4 protein rich meals a day, and stop eating those meals when you're satiated. Sometimes that means food left on the plate, but you don't wanna be force feeding yourself, particularly at a high bf%Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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10-05-2017, 10:47 AM #60
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29857
I’ve never tried the “between bulking and maintaining” thing. Some people swear by it, but most jacked/strong dudes I see got pretty husky at one or more points in their life. I’m a calorie regulator as well, but that means if I’m trying to gain weight I usually need to eat more than I’d like to naturally. Left to my own devices, with no weight training or diet plan, I will settle around 165 lbs.
Calories are more important than protein, but protein is pretty close behind, especially if your calories fluctuate daily. Where do you live? For me, chicken breast and pork are cheaper than whey, but when I lived in New England, whey was usually cheaper than any other protein source.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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