Time for Gains <Fierce 5 Beginners Bulk>

[SteveC80]

Hey guys.

Quick summary: 38yrs old male, 85kg beginner weightlifter, from England. I've lost 15kg this year and I'm ready to try and gain some muscle.

[SteveC80]

First A Workout:
21st Sept
Weight 85.6kg

Barbell Squat 60kg 3x5
Bench Press 60kg 3x5
Pendlay Row 40kg 3x8
Face Pulls 35kg 3x8
Standing calf raises/Cable triceps Pushdown

First B Workout
23rd Sept
Front Squat 50kg 3x5
OHP 30kg 3x5
RDL 60kg 3x8
Lat Pull Down 40kg 3x8
Abs/Barbell Curls

Before starting F5 I had been doing brosplits with no kind of programming or schedule, just pushing as hard as I can, every set to failure.

Looking back I started the weights too heavy and didn't focus on form enough.

[SteveC80]

24th Oct
1 month of cutting/maintenance
Weight: 85.3kg (0.3kg loss over last month)

Workout B:
Front Squat 70kg x5, 55kg 2x5
OHP 40 x5, x6, x5
RDL 85kg 3x5
Lat Pull Down 50 3x10
Abs/Curls

After 4 weeks I added 20kg to my front squat and it was getting hard. My form had been a real struggle the week before, so when my form was crap on the first set I decided to reset down 15kg to work on form and mobility.

My hamstrings are real tight and my right ankle isn't as mobile as my left.

OHP was meant to be 3x6 so I failed this for the first time.

[SteveC80]

For the last couple of months I've been meaning to cut 5 more kilos before trying to gain, but haven't been that in to it. I've not really lost any weight and now my lifts have stopped increasing I've decided it's time to gain some weight.

Weight 84.9kg

I'm going to be aiming for 0.25kg/week gain.

PRs
Squats 85kg x5
Bench 65kg x6
Pendlay Row 50kg x10

Front Squat 70kg x5
OHP 40kg x6
RDL 85kg x8
Lat Pull Down 50kg x10



I've never been to a gym for more than 3 months, and I've never seriously tried to gain weight. From this point on its all new territory and I'm committed to gaining some muscle and seeing my lifts get stronger.

[SteveC80]

Workout B
4th Nov

Front Squat 55kg 3x5
OHP 30kg 3x6
RDL 85kg 3x8
Lat Pull Down 50kg 3x10

Workout A
Back Squat 75kg 3x5
Bench Press 60kg 3x5
Pendlay Row 55kg 3x8
Facepulls 52.5kg 3x10

[SteveC80]

1st Week of bulking
Weight: 85.8kg, 0.8kg gain

Calories: 4,633
Protein: 187g
Fat: 205g
Carbs: 503g

Loved coming off the cut, really gone for it this week and ate loads, mainly crap. Need to hold back a bit and aim for 0.25kg/week gain.

Workout B 9th Nov
FS 60kg 3x5
OHP 35kg 3x5
RDL 90kg 3x8
Lats 55kg 3x8

Workout A 11th Nov
Sq 75kg 3x5
BP 60kg 3x5
P Row 55kg 3x8
FP 55kg 3x8


All weights gone up as they should.

Front Squat, OHP, Squats and Bench have another 2 weeks before I hit my previous reset weight, now I'm gaining weight I really want to see if I can go past my previous PRs. Its gonna be a big deal if I can get past them and make some progress. If I don't...

RDLs are feeling real heavy, get a bit light headed during them.

[SteveC80]

FS 3x5 @65kg
OHP 3x6 @35kg
RDL 7,6,8 @95kg - 1st Fail
Lats 3x8 @57.5kg

All weights increased

FS: I need to work on ankle mobility, and meanwhile look into using a wider stance or raised heels.

RDL: Work on grip, maybe get chalk, keep shoulders back throughout the lift.


Next week I'll be hitting my last reset weights on FS and OHP. Lats still not reset

[SteveC80]

Sq 3x5 @80kg
Bench 3x5 @60kg
Row 3x8 @60
FP 3x8 @57.5kg

Squats: Changed to high bar, cant get a good grip on low bar. Need to improve shoulder mobility.

[SteveC80]

Front
photos.app.goo.gl/2sF4uwt4ZbTSZnyA2

Side
photos.app.goo.gl/Bb1RfohD42OAUQhp2

Back
photos.app.goo.gl/Yw4we2wQkvZWR6Ds1

[SteveC80]

Front Squat 3x5 65kg
OHP 3x6 35kg
RDL 8,8,6 95kg 2nd fail
Lats 3x8 57.5kg

youtu.be/KNkJVPfG-Eg
youtu.be/7CPwb7s2L44
youtu.be/Cu611-PfGLY



FS feeling good with shoulder width stance, I think my right ankle has enough flex to do it. I do feel it wants to turn out rather than dorsiflex

RDLs failed on the last set due to the bar slipping, I'm not going to reset until I've tried it with chalk.

Note to self. USE THE BARBELL WITH THE BEST KNURLING

[SteveC80]

Weight: 86.7kg, 0.9kg gain

Weights gone up a lot more than my 0.25kg aim. Guess that's coming off a cut, restoring the water weight.

Avg calories 3600, protein 149g, and fat 148g

Hopefully it will slow down next week.

[SteveC80]

Squats 3x5 85kg

These were heavy, 3 min rests and 4 mins before the last set. Had to grind it out and my jaw was aching after from clenching.

Bench 3x5 65kg

Heavy but not as hard as the squats

Pendlay Row 3x8 60kg

I have to spend a bit of time setting up, trying to get my hips to bend so my back is flat.

Facepulls 3x8 is 60kg

I'm using the cable crossover and I guess 60kg would be if I was using both sides, so this is possibly just 30kg.

As the weights get heavy, my rests increase, the workouts take a lot longer, so I skip the accessory work.

Feeling pretty done in after a hard session.

[SteveC80]

During squats on Tuesday I got lightheaded and had a headache the rest of the day. Today I failed the front squats, because I went light headed on the last set. By the 4th or 5th rep I was too dizzy, relaxing my core made me feel less dizzy, but my chest came down and the weight moved forward, stopping me from completing the set.

Workout B
Front Squats 5, 5, 4 70kg - 1st fail
OHP 3x5 40kg
RDL 3x8 95kg
Lats 1x8 60kg, 2x8 65kg

youtu.be/Zcs0s2jTr14
youtu.be/DGuCdBP5IBs

After the weekend rest I should be able to pass the front squats. Last month I failed at 70kg, I feel stronger now and need to get passed this going lightheaded.

OHP felt quite smooth.
RDL was good now I've got some chalk, should be able to keep going a while before I need a reset.
Lats were easy, I'm going to progress 5kg per week until I hit failure. I think I started too light.

[SteveC80]

Workout A

Squats 3x5 85kg
Bench 3x5 65kg
Pendlays 3x8 60kg
Facepulls 3x8 60kg

https:/ /youtu.be/I9N1Kih-ff0
https:/ /youtu.be/hE-kTAiDUqw

This was a repeat of Tuesdays workout. I made all weights on Tuesday and today felt a bit smoother. Some light-headedness, but nothing to stop the reps. I needed a few extra breaths on some of the last reps.

Next week's workout A will be all PRs, ready for it!


I need to work on stopping my knees from caving in on squats, stopping my elbows flaring during Bench and improving hip mobility for Pendlays.

[SteveC80]

87.3kg, 0.6kg gain

3900 cals, 160g protein, 178g fat

I've been reading round and now I'm gonna aim for 0.45kg(1lb) a week. I don't want a fat gut, but I need gains. I'll cut 5 kilos when I get too chubby.

Fxxk abs, I need to lift some weight

All PRs next week, think I'll do em

[SteveC80]

Need

[SteveC80]

My post

[SteveC80]

Week 4 Workout B

Front Squats 3x5 70kg PR
OHP 3x6 40kg PR
RDL 3x8 100kg PR
Lats 3x8 70kg PR




Failed my front squats last week and reset them at 70kg last month. Buzzing to have made it this week, need to work on form though, the weight comes forward at the bottom.

Everything else felt good, no dizziness. Bring on Thursday and more PRs

[WolfRose7]

Good stuff,

Keep up the hard work and the posting!

[fluidZ]

hey dude just saw this thread!!

keep those weights movin!!

[SteveC80]

hey dude just saw this thread!!

keep those weights movin!!

Cheers, just subbed to your journal

[SteveC80]

Week 4 Workout A

On Nov 7th I failed 90kg Back Squat, I got 3 reps on the first set and then backed off coz my form was so crap. Today I hit 90kg again and:

Set 1: 3 reps
Set 2: 2 reps
Set 3: 2 reps

FFS man, thats like no progress. Could be coz last time when I failed the 1st set I immediately did a reset and dropped down to 75kg. I didn't push myself near my max. This time I went for all 3 sets, and I'll go for it again next week. With the weekend to recover I might get it, but at least Ill have done 2 sessions really pushing my max.

Don't Fail the First Set. I went for a 4th rep on the first set, even though I really grinded out the 3rd rep. No problem thats what safeties are for, except when you leave the weight on them you've got to take all the plates off to lift the bar back up and put them back on. Lesson learnt, I'll save the max efforts for the 3rd set.


Bench Press 3x6 65kg PR, felt good
Rows 1x8 67.5kg, 1x6 67.5kg, 1x8 60kg
Facepulls 3x8 60kg

Rows should of been 3x10 60kg, I forgot the progression and jumped up to do 3x8 65kg. When I failed the 2nd set I realised I had upped it too much, then when I took the extra plates off, I had a 2.5kg on one side and a 5kg on the other. On the last set I did 8 reps, forgetting to go to 10. What an idiot!


I think squats and bracing mess with my head. I didn't go dizzy today, but I did mess up my rows.

[SteveC80]

The kids were away, so I missed my Saturday morning session and forgot to go at night until it was too late. Called it a deload, and had 4 days off.

Workout B

Front Squat 3x3 70kg
OHP 3x6 40kg
RDL 3x8 100kg
Lats 3x8 70kg

Everything felt good apart from the squats, I could give them another go as last week I made 3x5, but the week before I failed them. I'm going to reset them.

Backs a bit sore, so I'm going to reset RDLs.

[SteveC80]

Workout A
Squats 3x5 90kg PR
Bench 3x5 70kg PR
Rows 3x8 62.5kg PR
Facepulls 3x8 10kg

I've setup a new power rack at home and smashed my first workout. It made me wonder if the gym weights were a bit heavier than my home weights. Buzzing anyway.

[SteveC80]

Front Squats 3x5 60kg, reset
OHP 3x5 42.5kg PR, felt good
RDL 3x8 85kg, reset
Lats 3x8 40kg, reset

Good session with mostly reset weights. OHP feels good for another PR next week.

The weights are 15% lighter, still feel heavy enough.

https://photos.app.goo.gl/E4Ctjll37r6eyprb2

[SteveC80]

Squats
26th Oct 85kg x5, failed the next week
8th Dec 90kg x5


Bench
21st Oct 65kg x5, failed the next week
8th Dec 70kg x5


Pendlays
8th Dec 62.5kg x8


Front Squats
14th Oct, 65kg x5
28th Nov, 70kg x5


OHP
24 Oct, 40kg x5
12th Dec, 42.5kg x5


RDL
5th Dec, 100kg x8


Lats
Moved to a new cable machine
10th Dec, 40kg x8


Progress is slow...bangs head on wall

[fluidZ]

damn dude, your rows are where mine are!!

that RDL looking heavy too. Wonder what your conventional DL is at?

keep it coming!

[SteveC80]

It's gonna be nice to see how the deadlifts are coming, I'll test them out one day.

Right now I need my squats to get up some. I'm all about the squats, pretty much obsessing with them.

Gonna be a while before I get a 315# squat

[SteveC80]

Week 6 Workout A

Weight 88.5kg, bang on target of 0.45kg/week gain

Squats 3x5 95kg PR
Bench 5,5,3 72.5kg PR
Pendlays 3x8 62.5kg
Facepulls 3x8 10kg


Killer squats and bench, took 5 min rests.
Facepulls aren't working on my Lats cable, so I'll change to reverse flies.

[SteveC80]

Front Squat 3x5 60kg
OHP 3x5 45kg PR
RDL 3x8 90kg
Lats 3x8 42.5kg PR

Front Squat and RDL working up from reset.
Good progress made on OHP, Lats getting hard on new Lats machine.