And the next Fierce 5 Novice

[Ben0090]

Great work mate , you'll come back strong quick

[OmarCominYo]

Thanks guys. Quad DOMS kicked in real nice, never experienced it like that before:O
DL today should be interesting...

also, wtf are you doing calf raises? That seems REALLY heavy? Vid?

Hmm, I do them on a standing calf raise machine. Going up all the way, short pause and down again. Maybe I could go a little further on the way down but don't think it would make it impossible to do 15 reps with that weight.

[ItsTiME35]

April 10
Workout A1

Bench 3x5 47,5kg
Low Bar Squats 3x5 80kg
Pendlay Rows 3x5 50kg
DB Reverse Flies 3x10 3kg
Calf Raises 2x15 100kg SUPERSET
Lying DB Tricep Extensions 2x10 7kg SUPERSET

Still not felt 100% well but a 4 weeks break were enough now!
Glad I am finally back on the weights.

Bench and Pendlays were pretty easy but still good that I listened to your advice and cut the weights by 30%, fluidz!
Bench was unconfortable AF but I guess that is the point of bracing correctly
The rows were much improved I think because of the lower weight. But still need to work on being much tighter in the belly.

Squats however were extremely tough even though I dropped 30kg!!! Even felt a little lightheaded after the second set.

Calves were hard as well which I didn't expect at all since I used 136kg just a few months ago.

great work brosepth

[OmarCominYo]

April 12
Workout B

DL 3x5 60kg
Easy but having issues with setting up between reps. Will increase warmup sets to practice correct form.
Incline 3x5 45kg
Extremely easy, I like the incline so much more than the flat bench. If there should come a day when I can ohp again I would choose a low incline as my bench variant all day!
Seated Leg Curls 1x8 37.5kg, 2x8 30kg
Played a little with the weights and 37.5 felt good but after the first set I chose to start a little lighter so that I don't have to stall just a few weeks from now. Really awkward to use a machine after so much time with just barbells and dbs. Needed 2 minutes just to figure all the different adjustment possibilities out
Lat Pulldowns 3x8 40kg
Easy
Landmine 180s 2x5 32,5kg SUPERSET
Really like it but not sure if I will keep it. There is just not enough space in the gym, every second rep I hit the machine next to it. Also having issues with correct form but that is to be expected the first time on a new exercise. Weight also was too high, will change it to 25kg so that I can do 10 reps and try if I can find a better spot do them. Otherwise I will probably switch to a standing cable lift.
EZ Bar Curl 2x10 22,5kg SUPERSET

[fluidZ]

if you're just learning, take time in between your deads and focus on remembering the correct starting position. it takes a while to figure out the setup.... once you are more comfortable with everything, then it's easier to make minor adjustments without having to stand up and replace the bar and footing.

just pretend you're doing 5 singles with 30s rest

[OmarCominYo]

April 14
Workout A2

Bench 2x5 45kg + 1x6 47,5kg
Got mixed up with the incline weights and did just 45kg for the first two sets, tried to balance it out by doing 6 reps for the final set with correct weight.
Low Bar Squats 3x5 80kg
Hard! Especially because I still had my quad doms but it went fine. I thought soreness would even be worse today but no, completely gone :O
Pendlay Rows 3x5 50kg
Awesome right now. Dropping weights really helped to nail down form.
DB Reverse Flies 3x10 3kg
Calf Raises 2x15 100kg SUPERSET
Super tough, no idea what's going on there. Will up it to 17reps next week but atm I don't see myself achieving that.
Lying DB Tricep Extensions 2x10 7kg SUPERSET

[OmarCominYo]

if you're just learning, take time in between your deads and focus on remembering the correct starting position. it takes a while to figure out the setup.... once you are more comfortable with everything, then it's easier to make minor adjustments without having to stand up and replace the bar and footing.

just pretend you're doing 5 singles with 30s rest

Yep, will do just that

[OmarCominYo]

April 17
Workout B1

DL 3x5 65kg
Did 3x5 singles with setting up new after each rep. Great to improve the pulling part! But now I need to work on the descent, I think I RDLed for too long so that I don't move the hips enough on the conventional one. Should record myself on the next session.
Incline 3x5 47,5kg
Easy. Again a weirdo approched me who straight up told me I would arch my back. I replied with a simple "yes" and while I expected the worst was open to a tip from him. Then he told me I should lift my legs while benching. That was the point when I stopped listening to the garbage that came out of his mouth.
Seated Leg Curls 2x8 32,5kg, 1x10 32,5kg
My legs didn't want to stop on that last set I guess
Lat Pulldowns 3x10 40kg
Landmine 180s 2x10 25kg SUPERSET
Better this time. But needs a formcheck.
EZ Bar Curl 2x10 22,5kg SUPERSET

[ItsTiME35]

lift legs when benching LOL... sweet lord... who needs leg drive and stability anyways

[daawhitty]

lift legs when benching LOL... sweet lord... who needs leg drive and stability anyways

Feet up its a Bro bench form necessity!! Oh and that two inches of ROM, floating above the shoulders.

[daawhitty]

DL 3x5 65kg
Did 3x5 singles with setting up new after each rep. Great to improve the pulling part! But now I need to work on the descent, I think I RDLed for too long so that I don't move the hips enough on the conventional one. Should record myself on the next session.

Hips back, bar slides down just like RDL to the floor. Probably also would need a hip drop, just reset that high again before you pull and after setting your back angle.

[fluidZ]

Incline 3x5 47,5kg
Easy. Again a weirdo approched me who straight up told me I would arch my back. I replied with a simple "yes" and while I expected the worst was open to a tip from him. Then he told me I should lift my legs while benching. That was the point when I stopped listening to the garbage that came out of his mouth.

Is the same dude that was bugging you before???

If anyone ever tries to give me form advice (which so far they haven't!!) I'm just going to say "Thanks, but I've already got a coach"

[OmarCominYo]

lift legs when benching LOL... sweet lord... who needs leg drive and stability anyways

Feet up its a Bro bench form necessity!! Oh and that two inches of ROM, floating above the shoulders.

Is the same dude that was bugging you before???

If anyone ever tries to give me form advice (which so far they haven't!!) I'm just going to say "Thanks, but I've already got a coach"

Different one. Was one of those neoprene suit spinning course kind of guys, circled between different machines without a break and at some point started to do handstands in the free weight section

After I told him I won't do that **** and turned my back on him, he babbled something about the weights being too heavy for me and that it would be too much pressure on the spine. Well, at least he thinks he's helpful...

Hips back, bar slides down just like RDL to the floor. Probably also would need a hip drop, just reset that high again before you pull and after setting your back angle.

Yep, hips back first and mostly only once bar reaches knee leg bend is probably the cue to go. Probably also just need some practice.

[OmarCominYo]

April 19
Workout A

Bench3x5 50kg
Tried a lightly closer grip, felt good.
Low Bar Squats 3x5 85kg
5kg jumps are rough. Still fine though.
Pendlay Rows 3x5 52,5kg
Just great, every session it feels better and better.
DB Reverse Flies 3x10 3kg
Calf Raises 2x17 100kg SUPERSET
No biggie, last two reps were hard but manageable. Did not expect it after last week.
Lying DB Tricep Extensions 2x12 7kg SUPERSET

Not a very interesting log but that's what happens when everything goes fine
Let's see how it develops in the next couple of weeks.

[OmarCominYo]

Falling a little behind with my log :/

April 22
Workout B2

DL 3x5 65kg (Singles)
Incline 3x5 47,5kg
Seated Leg Curls 3x8 32,5kg
Lat Pulldowns 3x10 40kg
Landmine 180s 2x10 25kg SUPERSET
EZ Bar Curl 2x10 22,5kg SUPERSET



April 24
Workout A1

Low Bar Squats 3x5 90kg
Bench 3x5 52,5kg
Pendlay Rows 3x5 55kg
DB Reverse Flies 3x10 3kg
Calf Raises 2x17 109kg SUPERSET
Lying DB Tricep Extensions 2x10 8kg SUPERSET

Weights are all still manageable, form still not as well as before the vacation but it's getting there.

Will attempt to do the DLs without resetting after each rep tomorrow and if gym traffic allows it, I will upload a video afterwards.
Landmines: Improving but still not happy. I think the movement to the right is fine but not to the other side Practice, practice, practice! Maybe I will do them with a broom at home as well just to finally get the movement right.

[ItsTiME35]

solid working going on in here man. Love it

[fluidZ]

ya dude... good stuffz... get us dem vids.

[OmarCominYo]

April 26
Workout B2

DL 3x5 70kg
Incline 3x5 50kg
Seated Leg Curls 3x8 35kg
Lat Pulldowns 3x10 40kg
Landmine 180s 2x8 27,5kg SUPERSET
EZ Bar Curl 2x8 25kg SUPERSET

Took a vid of the last deadlift set, will post it when I'm back home.
What I noticed is that my knees seem to be too forward so that I need to wiggle the bar around them on the way down, probably need to push the hips still further to the back.
Also, my back is not as flat as it should be, slight arch which is not good. Looking forward to the feedback of you guys!

[fluidZ]

Took a vid of the last deadlift set, will post it when I'm back home.
What I noticed is that my knees seem to be too forward so that I need to wiggle the bar around them on the way down, probably need to push the hips still further to the back.
Also, my back is not as flat as it should be, slight arch which is not good. Looking forward to the feedback of you guys!

Juss lookin at your other lifts, includin squat, IMO your lower back probably strong enough ... I remember you doing the RDL and you were hyperextended!!

May be a cue / focus issue?


I still have some issues with bar hitting my knees as well... gonna have to figure that out togetharrrr!!

[OmarCominYo]

Hyperextension def an issue!

[fluidZ]

Hyperextension def an issue!

LMAO you said you were ROUNDING that is ARCHING

You have a strong back dude.... Imo just add a plate and it will correct itself, haha.

I'm sure MEP will have some enlightened advice though xD

[fluidZ]

that weight is crazy light for you dude... you're having to gently set the bar down...

I would work on pulling slack out of bar before lifting... though at your strength level the bar will break off the floor almost certainly....

So with that in mind, switch this crap over to paused deadlift where you hold it off the floor, then finish pull.... or do a tempo reps (you have the strength)... maybe bad advice, but what I would do personally... paused reps / tempo are good to work on form as well, since you definitely have bar path and arching issues.

Right now it looks like you're just kind of "yanking" it up, which i don't believe will be a good habit later on. You want to feel "heavy in your hands" before you pull.

[OmarCominYo]

Okay, I'm confused I even used the word arch when I described it above, rounding was never a problem for me.
Paused deadlift makes sense, let's see what Jay has to say. Thanks for the input!

[OmarCominYo]

April 28
Workout A2

Low Bar Squats 3x5 90kg
Bench 3x5 52,5kg
Pendlay Rows 3x8 55kg
DB Reverse Flies 3x10 3kg
Calf Raises 2x15 109kg SUPERSET
Lying DB Tricep Extensions 2x10 8kg SUPERSET

[OmarCominYo]

May 1
Workout B1

Paused DL 3x5 75kg
Incline 3x5 52,5kg
Seated Leg Curls 3x8 37,5kg
Lat Pulldowns 3x10 40kg
Landmine 180s 2x9 27,5kg SUPERSET
EZ Bar Curl 2x9 25kg SUPERSET

Used the paused variant today for my dl. Video coming soon.
Back looks a little better now. Hips further back which meant less knee hitting as well.
2 huge issues that actually should not be a problem to solve but I need to focus on: keep head in line with the torso and remove that stupid lean back

[sooby]

in, not sure why i didn't notice this log before

[koweanguy]

Hyperextension def an issue!

Try experimenting with your stance.
I.e, some get close to the bar with their shins upon lift off... and some prefer to have a bit of distance

[OmarCominYo]

Here's the paused one

[OmarCominYo]

in, not sure why i didn't notice this log before

Welcome mate, it's the 1000th F5 blog, can't follow everything

Try experimenting with your stance.
I.e, some get close to the bar with their shins upon lift off... and some prefer to have a bit of distance

Thanks for checking in as well. Already experimenting with a narrower stance right now (relative to before), I think it's the correct path but need to adapt to it.

[fluidZ]

Welcome mate, it's the 1000th F5 blog, can't follow everything

No, this is the 100th f5 journal:

https://forum.bodybuilding.com/showt...hp?t=172545411


new vid is a ton of improvement... pulling the slack out now?