Fluid's happy-sunshine-bright-feeling-for-you Fierce 5 log -- now with REAL cheese!

[fluidZ]

Hey everyone, new year, new attitude towards lifting, new log. I'm finally over my injury and prehab work, so I will be back to logging religiously 4-5 days a week (thank freaking god!)


Here's my old log, where I got to 3 plate squat in 12 weeks on Fierce 5 novice (+100lb, first time ever touching a barbell), and then the rapid demise of my progress over the following two months:
https://forum.bodybuilding.com/showt...hp?t=174586561

My bio and junk is also there, so I will spare you the details here!



Basically, this new log is dedicated to smarter PR chasing, and working towards going to powerlifting (I missed my first meet due to injury).

For the first 3-6 weeks, I'm running a snowflake version of Fierce 5 U/L but with Novice progression, (except for SBD, I will be using roughly the same weights each week.) The goal here is SIMPLICITY and FOCUS, hence there only being two workouts, instead of 4.

Fluid's Snowflake Form Rehab U/L 3 - 6 Week Program:

Upper:
Bench 10 x 3
Asst Chin Up 3 x 8
Shoulder Press (Machine) 3 x 8
T-bar supported 3 x 8
Face Pull 3 x 8 / Curls 3 x 8-12

Lower:
Squat 10 x 3
DL (warmups only) -> RDL 3 x 8 -> BB Holds 2 x 15s
Leg Press 3 x 8
Leg Curl 3 x 10
Calf Stuff 4 x 10-15 / Oblique Crunch 2 x 12 / Ab Roller 2 x TBD

After done with my rehab work, I plan to move on to a more traditional version of F5 U/L, with mostly approved subs and approved grip work:

UpA:
Bench 3 x 5
Asst Pullup 3 x 8 (pulldown sub) -> Grip Hangs
OHP 3 x 5
T-bar (supported) 3 x 8 (BOR sub)
FacePull / EZ Curl

LowA:
Squat 3 x 5
RDL/SLDL 3 x 8 (weighted back sub)
Leg Press 3 x 8
Leg Curl 3 x 10
Calf + Ab circuit

UpB:
Paused Bench 3 x 5 (flies + tricep iso sub)
Asst Chins 3 x 8 (pullup sub) -> Grip Hangs
Incline Bench (maybe db) 3 x 8
Pendlay 3 x 8
Face pull / Hammer Curl (reverse fly sub + iso)

LowB:
Deadlift 3 x 5 -> BB Holds
Lunges 3 x 8
Leg Press 3 x 8 (extension sub)
Leg Curl 3 x 8
Calf + Ab circuit

- may reduce grip work if overtrained
- may do a lightweight paused squat instead lunges if davis approved and if I have energy lol.

First workout is tomorrow, so looking forward to everyone hopping in for some gainz and good times!! PEACE!

[SteveC80]

Subbing

Take it easy.

[cosm0]

I've been following your progress in the shadows while I took up residency in other sections in the forums, looking forward to seeing how you progress in 2018!

Gonna be showing my face around these parts more as I go back to concentrating on building strength again

[fluidZ]

I've been following your progress in the shadows while I took up residency in other sections in the forums, looking forward to seeing how you progress in 2018!

Gonna be showing my face around these parts more as I go back to concentrating on building strength again

ya m8 was wondering where ya ran off to

are you logging too??

[cosm0]

ya m8 was wondering where ya ran off to

are you logging too??

I repped your 315 I believe as that was hella impressive!

Just made my log for 2018, I been logging in the dark side of the forum in the losing fat section, back to the main logging part now!

[fluidZ]

I repped your 315 I believe as that was hella impressive!

Just made my log for 2018, I been logging in the dark side of the forum in the losing fat section, back to the main logging part now!

link??

and yeah.. if I hadn't been an idiot with my training after novice I coulda had that 4 plate DL too I was neck and neck with gymjim !!!

but I'm fixing that now.. .would have given myself a hernia most likely!!

[cosm0]

link??

and yeah.. if I hadn't been an idiot with my training after novice I coulda had that 4 plate DL too I was neck and neck with gymjim !!!

but I'm fixing that now.. .would have given myself a hernia most likely!!

https://forum.bodybuilding.com/showt...hp?t=175226101

Thankfully you didn't super hurt yourself and end up out for 6 months!

Bet you feel super hungry now to catch Jim and others on those lifts, I know I do

[fluidZ]

Upper Workout

Thursday, January 4, 2018 at 11:11 PM, ~14,000lb

Bench Press
Set 1: 45 lb × 11 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 65 lb × 5
Set 4: 95 lb × 3
Set 5: 95 lb × 3
Set 6: 95 lb × 3
Set 7: 95 lb × 3
Set 8: 95 lb × 3
Set 9: 95 lb × 3
Set 10: 95 lb × 3
Set 11: 95 lb × 3
Set 12: 95 lb × 3

Notes: last set was basically a super set, and held same bar speed. may increase slightly next week.

sorest thing are ankles lmao from pushing into tightness. also, liftoff was harder some sets meaning i think some sets i was more tight. not sure.

Chin Up Assist
Set 1: 115 lb × 8 [Warm Up]
Set 2: 135 lb × 8
Set 3: 135 lb × 7

Shoulder Press (Machine)
Set 1: 30 lb × 12 [Warm Up]
Set 2: 30 lb × 6

Notes: switched to ohp for today. didn't like machine after warmups

OHP
Set 1: 45 lb × 8
Set 2: 45 lb × 8

tbar chest supported
Set 1: 25 lb × 15 [Warm Up]
Set 2: 45 lb × 8
Set 3: 45 lb × 8
Set 4: 45 lb × 8

Face Pull
Set 1: 60 lb × 10 [Warm Up]
Set 2: 80 lb × 8 [Warm Up]
Set 3: 100 lb × 8
Set 4: 80 lb × 5

Cable Curl
Set 1: 20 lb × 8 [Warm Up]
Set 2: 40 lb × 8
Set 3: 40 lb × 12
Set 4: 40 lb × 12

Notes: these definitely feel weird compared to bar

https://strong.app.link/eflmUcTytJ

[Ben0090]

In

Nice work mate, excited for the future

[fluidZ]

Lower Workout

Saturday, January 6, 2018 at 11:09 PM, ~12,000lb (LMFAO VOLUME)

Squat
Set 1: 45 lb × 8 [Warm Up]
Set 2: 95 lb × 6 [Warm Up]
Set 3: 135 lb × 4 [Warm Up]
Set 4: 135 lb × 3
Set 5: 135 lb × 3
Set 6: 135 lb × 3
Set 7: 135 lb × 3

Notes: Really ****ty ****ing form. Gave up half way through.

Deadlift
Set 1: 115 lb × 3 [Warm Up]
Set 2: 115 lb × 3 [Warm Up]
Set 3: 115 lb × 3 [Warm Up]
Set 4: 115 lb × 3 [Warm Up]

RDL
Set 1: 185 lb × 3
Set 2: 185 lb × 1

Notes: Tired or frustrated or both

Smith calf raise
Set 1: 50 lb × 15 [Warm Up]
Set 2: 70 lb × 15
Set 3: 70 lb × 15
Set 4: 70 lb × 13

Weighted Oblique Crunch
Set 1: 45 lb × 12
Set 2: 45 lb × 12

Ab Roller
Set 1: 8 reps
Set 2: 8 reps

D Smasher (low cable crossover with hands passing the D)
Set 1: 20 lb × 20
Set 2: 40 lb × 10
Set 3: 40 lb × 10
Set 4: 40 lb × 12

Notes: Wow, whoever said you can't target the inner pec was deadddd wrong...


Was pretty dejected the entire workout, because my squats were just terrible, at a weight that barely felt like anything on my back. Took video but I'm going to go back tomorrow and try my Squat + RDL again.. hence why I skipped the LP and leg curls tonight.

Also, my chest (and triceps) feel completely fresh today, so I decided to try a cool crossover variation. I may add it to the upper routine for ****s and giggles.

If my squat doesn't get better soon, I'm just going to go every night for an hour or so and just record and squat, review, record and squat, review, record and squat. 135lb I honestly felt like I could do triples all day.




Here is the summary of my videos, which I'm not going to bother to post because next week's videos are going to be better:

- Too high (I usually need the heavier weight to help me get down those extra couple inches)
- Back flexion at bottom
- Leaning forward on descent
- Butt is doing weird stuff on the way up
- The bar is tipping over my left shoulder constantly (may weigh plates, but these BBs have very little grip on them)

Scary to think I was doing 260lb 3x5 on novice .


https://strong.app.link/WsazJFZsvJ

[MyEgoProblem]

135lb I honestly felt like I could do triples all day.

That's the idea..

but if you aren't at depth with clean form they still dont countyet as real reps.

Hint: loosen up the adductors (the bit that rub together 🤣) ts not a need for more weight to push you down, they are just too tight from real life..
if 135 isnt clean you gotta stay at that until it is while working on mobility or its gonna be hip, or lumbar next time instead of the oblique

Xovers... that's why a flyes variant was in f5 to start with lol... and its not the inner chest you hit... you just never used your chest before.. explains the bench numbers. NEED A BENCH FORM VID NOW.

And finlally..FIX YOUR MENTAL GAME, this i didn't expect from a motivated af guy like you bro? Wtf?
Dont bail your first ****ing squat session, if the day feels crap halfway through...give your head a wobble, put your toys back in your pram. And put that bar on your back.. if your not hurt do the work.. we all fail, get back up...
MINDSET! MINDSET! MINDSET!

[WolfRose7]

Get us them Squat and Bench form vids mate

[fluidZ]

[QUOTE=MyEgoProblem;1539794961]That's the idea..

but if you aren't at depth with clean form they still dont countyet as real reps.

Hint: loosen up the adductors (the bit that rub together ������) ts not a need for more weight to push you down, they are just too tight from real life..
if 135 isnt clean you gotta stay at that until it is while working on mobility or its gonna be hip, or lumbar next time instead of the oblique

Yeah, I noticed my mobility is a lot worse than it was on novice... when I was doing basically ATG.. have so much to work on now, reading books and rewatching videos... will share footage once I've had a bit of time to do some self-help.

Xovers... that's why a flyes variant was in f5 to start with lol... and its not the inner chest you hit... you just never used your chest before.. explains the bench numbers. NEED A BENCH FORM VID NOW.

I did low incline DB bench on novice.. I built a pretty good connection to using chest to squeeze for those couple months was up to I think 130lb with the DB for 3x5.... I just did this because I found a AthleanX video of one of his special new exercises and figured it would be fun to try. I took out the flies so I could bench more thinking I will just put them back in, because my bench and OHP is really not working my very much right now...

still want some gainz but right now I'm focused on training the exercises...

And finlally..FIX YOUR MENTAL GAME, this i didn't expect from a motivated af guy like you bro? Wtf?
Dont bail your first ****ing squat session, if the day feels crap halfway through...give your head a wobble, put your toys back in your pram. And put that bar on your back.. if your not hurt do the work.. we all fail, get back up...
MINDSET! MINDSET! MINDSET!

I would have kept going but my phone was out of video space dude. I'm honestly considering just going to the gym every day and working on my ****ing squat and bench for a couple hours, reviewing video and practicing. These weights I don't think are high enough to do any serious fatigue or imbalances.

But yeah, I did notice I was more dejected than I should have been. Which was odd because I'm usually HAM mode even at failure. The first thought through my head when I flew off a cliff on my bike, nearly dying, after I realized I wasn't dead was: "how soon can I fix my bike so I can come back here and not fail at that turn?" That was also the day I realized there was something significantly wrong with my head ;] (I still went back like a year later though.. totally crushed it)

Just needed the right tools to help progress myself. There is no point squatting without video now for me, since I've had 4 months to work on it just from feel, and that has only gotten me far enough to not be hospitalized.

[fluidZ]

Get us them Squat and Bench form vids mate

I will. I want to spend this week working on my own though, since it's much worse than I thought. I'm going to have more video than anyone would care to review, except me.

I will do this though, just to show point of reference where I started.. this was my first or second set at 135... I made some progress (especially after flipp;ing phone to portrait), but I was really expecting somewhat clean reps at 135... but I was having issues just keeping the bar from swaying left and right while walking out....

just need to practice and get my balance, then I can focus on right form...

note: wearing tight shirt only because it helps with form vid, and I put on 10lbx4 and a 5lb plate to hopefully give a better view.


NEXT VIDEO IS IN PORTRAIT DONT WORRIESZZZ

- Too high (I usually need the heavier weight to help me get down those extra couple inches)
- Back flexion at bottom
- Leaning forward on descent
- Butt is doing weird stuff on the way up
- The bar is tipping over my left shoulder constantly (may weigh plates, but these BBs have very little grip on them)

[pezking7p]

Don’t try to fix everything at once. One thing at a time.

For starters, need to tighten your upper back, squeeze shoulder blades together.

Going slower will help you feel depth.

[fluidZ]

Don’t try to fix everything at once. One thing at a time.

For starters, need to tighten your upper back, squeeze shoulder blades together.

Going slower will help you feel depth.

definitely picking 1 thing at a time!!

but my squeeze is pretty decent IMO... I'm definitely uncomfortable walking out... this vid shows my setup.. I spend the first 5 seconds or so squeezing my lats and then pulling bar into them ... I don't even lift bar out of rack, just breathing in lifts it out.

One of my issues is the bar is slippery... I honestly tried the pussy pad once just to see if it would help keep the damn thing from moving around xD (it didn't). I have done little squatting with this bar.. on novice, I had Eleiko Oly bars ... /drool (at least my gym finally bought a rogue DL bar for christmas, which is a huge upgrade)

right now my hand goes on the outside of the notch, with my thumb right on it... thinking if I move the grip in some I could maybe have better grip, but then that would mess up my balance more... (but may also make upper back tighter..)




Thinking I"m just going to do about 300 squats this week, and record all of them and fix **** in between triples... I feel 0 fatigue right now 18 hours later...

[MyEgoProblem]

The wobble side to side, lumbar movement et al is deffinately a bracing issue..

The wobble could be a hangover from the oblique strain.. either weakness, i ability to fire or fear.

The "snaking upwards" thing on the concentric is a problem too. Youre leading with your chest so to speak...your hip drive isnt going into the bar, its crumpling your torso first.. inneficient bracing is the cause.

Forward lean is fine. Hell id INSIST on it for lowbar with your leverages. Just dont lean over more the further down you go.. if your forward lean is 30' it better not get and more leant over in the hole.

Your torso just isn't tight enough (not just scapula) but especially the abs/obliques

Ever tried to punch with a floppy wrist? Snap.. you brace that **** and keep it straigh.. same with squatting with a floppy torso.

With a solid lever (torso) you can apply force fron your legs/hips to the bar, if your torso is like a wet noodle.. your missing a LOT of force production and its just not safe to have loaded spinal flexion/extention like this.

My gf on her comeback had the same issues. Arching her back to drive up and not bracing enough. The second we sorted this and embraced a little forward lean and broke the fear response of not being vertical.. she was back hitting 70kg trips above bw.

Brace brace brace.. get that ribcage down onto your upper abs. Not in thorasic extention.

https://www.t-nation.com/training/li...ng-not-arching

[fluidZ]

Brace brace brace

I'm breathing in pretty much 100%, then flexing abs to the point of farting (which happens all the time when I squat / dl).... how in the hell do I brace more than that?

My tummy is so big... you can see it clearly expand all the way out (breath in), then shrink in when I start to brace (ab flex)... Will try harder.... Also, with belt on, I can't breathe in nearly as much (I'm still noob to using belt though).


Also, I'm doing oblique crunches now, and actually training ab / core with rollout... doing some suitcases here and there as well.. definitely working on increasing that stability!

[TnTNZ]

I'm breathing in pretty much 100%, then flexing abs to the point of farting (which happens all the time when I squat / dl).... how in the hell do I brace more than that?

Breathing is not bracing, that's how.



Duffin is a great resource for all things bracing.

[MyEgoProblem]

By flex abs you dont mean crunch?

You blow them out n down as hard as possible expands them 360' never crunch down the abs. Totally ruins the brace.

https://youtu.be/VcY3YSW9vX4


https://youtu.be/U5zrloYWwxw


Wstch these. Learn these. Live these.
No one does it better than duffin.

Breathing is not bracing, that's how.



Duffin is a great resource for all things bracing.

standard! Getting a double tap on a video like that means its worth its weight in gold..

[fluidZ]

THANSK guys ima soak all this in before my tnext training session. Right now though im getting piss drunk off some cheap cbbeer.

[fluidZ]

Hey everyone, it's the prodigal lifter returning yet again.

So life has been totally upside down since my last log... been in an accident, decided to go back to school, etc.





I started lifting again this week though, but once again I need to reassess my goals due to all of the changed variables since I was last here. Time is finally something that is a factor, so I looked for a program that *I* could do in less than an hour... Novice took me 2-2.5 hours, and the U/L was generally around 1.5hr.

If I can work the time thing out I want to of course go back on Davis' program, but right now I'm playing around with a broISH split, Bigger / Leaner / Stronger by Michael Matthews.

F5 is objectively better I think, but the time and energy to complete it right now for me isn't ideal. I need to get back in lifting shape, and I'm not going to push myself like I did in Novice until I'm sure my form is up to snuff.

This was the original program I was going to start last July or so, before everyone talked me into F5, so I do have some curiosity about it anyway.






Since last, I've watched a ton of videos again (thanks for pms and junk) and my squat has gotten a lot better. I've started gyming during the day instead of after midnight, so the camera option isn't as readily available as it was.


I'm also finally deciding to cut, so there's that. I have probably 60lb to lose to get into the sub 10% range, but god knows that will not happen before I start cannibalizing myself.. the lowest I get to is about 170lb before I start gnawing on people's arms...

that's the secondary reason I'm trying out a shorter program, so I can still fit in some cardio...





anyway here we go again! It feels GREAT to be able to workout again without doing prehab or rehab junk... Hopefully with ego / gaintrain in check I can hopefully still cash in on my newbie gains while losing weight.



I just finished my third workout for the week... I skipped shoulder day because it's easy enough to merge into with Upper day (I'm planning to have one day that is probably 2 hours).... That's why I like BLS (though it needs some balance tweaks) is because with all of the compound movements you are still getting SOME work in at least 2x a week... it does skimp a bit on legs though, with only having 1 leg day, and then you do deadlifts on another day. I may add a squat or something to another day if time permits.



Tuesday, January 30, ~9,335lb

Bench Press
Set 1: 45 lb × 12
Set 2: 65 lb × 8
Set 3: 95 lb × 5
Set 4: 115 lb × 5
Set 5: 115 lb × 5
Set 6: 115 lb × 5

Incline Bench Press (Dumbbell)
Set 1: 30 lb × 5
Set 2: 40 lb × 5
Set 3: 40 lb × 5
Set 4: 40 lb × 5

Face Pull
Set 1: 60 lb × 8
Set 2: 80 lb × 8
Set 3: 100 lb × 8
Set 4: 100 lb × 8
Set 5: 100 lb × 8

Incline Bench Press
Set 1: 95 lb × 5
Set 2: 95 lb × 5
Set 3: 95 lb × 9

Notes: Skipped the 3 ab circuits




Wednesday, February 2, ~10,800lb

Deadlift
Set 1: 45 lb × 5
Set 2: 135 lb × 6
Set 3: 135 lb × 5
Set 4: 185 lb × 5
Set 5: 225 lb × 5
Set 6: 225 lb × 5
Set 7: 225 lb × 5

Notes: Lightheaded and panting after two reps. Legs back and grip feeling strong though

Pendlay Row
Set 1: 135 lb × 5
Set 2: 135 lb × 5
Set 3: 135 lb × 5

Notes: 6 rep target. Missed 6th rep by an inch or two. This is actually a surprisingly strong lift for me, as my best was 125lb 3x8 way back when I finished novice. Nice to know parts of me have actually grown and gotten stronger despite not staying consistent.

Chin Up Assist
Set 1: 115 lb × 8
Set 2: 115 lb × 8
Set 3: 115 lb × 8

Notes: 6 rep target.

Notes: Skipped calf routine




Friday, February 2, ~18,000lb

Squat
Set 1: 45 lb × 5
Set 2: 95 lb × 5
Set 3: 95 lb × 5
Set 4: 135 lb × 5
Set 5: 185 lb × 5
Set 6: 225 lb × 4
(losing energy and focus, didn't finish last 2 sets)

Leg Press
Set 1: 570 lb × 4
Set 2: 480 lb × 4
Set 3: 390 lb × 8
(didn't feel strong enough for 3x5)
RDL
Set 1: 45 lb × 5
Set 2: 95 lb × 6
Set 3: 95 lb × 5
Set 4: 145 lb × 5
(skipped last 2 sets)

Notes: I suck at RDL.

Smith calf raise
Set 1: 90 lb × 5
Set 2: 140 lb × 6
Set 3: 140 lb × 6
Set 4: 140 lb × 6

Notes: Hmm used to the burn / pump

Hurting my toes lol

Seated Calf Raise
Set 1: 35 lb × 15
Set 2: 35 lb × 10 (think I forgot to rest long enough)
Set 3: 35 lb × 15

[fluidZ]

So, today I mixed in day 3, and added some junk to help the pullush balance.

I also started doing something I call "Cardi-ab" which at this point for me is a good way to mix in some HIIT along with my core training. I can't really log it right now, because I'm doing stuff back to back and then collapsing, repeat for about 20-30 minutes. The exercises I'm doing for this now are generally 3-4 circuits of:

- Weighted Bosu Crunch-up x 10+ (kind of half way of a situp... nice because of stretch at bottom and doesn't hurt my tailbone, which is still injured from doing decline situps)
- Lying leg raises x 10+ (not weighted yet)
- Weighted Oblique crunch / side bend x 12+





Also, I think I have an issue with Incline BB bench now. It's at a rack and I have to set the bar height, seat position, etc, and I'm not sure I'm in the right position. When pushing I'm trying to be mindful of elbow flare, but it still doesn't feel good. Think I'm just going to do WGBP instead.. (never had any shoulder junk doing DB incline before)



Also also, I'm doing a ****load of benching right now, but at lighter weights. This is by far my weakest exercise so the more time I'm spending under a bar, and with different positions, the better I'm getting at it.

I had a breakthrough yesterday in that I should be focusing on returning my elbows to a similar position, instead of just aiming the bar to a spot on my chest. Focusing on that really seemed to help bar path and wobble.



Finally,
this workout is not as written.. I added a bunch more pulls and shoulder stuff to keep it more balanced. Next week will be less exercises, and definitely not doing cardi-ab on day 5... Today was way overboard, but having a bad day and just needed to relieve some stress... was at gym for 3 hours...



Day 5 Junk
Sunday, February 4

Bench Press
Set 1: 45 lb × 20
Set 2: 65 lb × 10
Set 3: 95 lb × 5
Set 4: 95 lb × 7
Set 5: 115 lb × 6
Set 6: 115 lb × 6
Set 7: 115 lb × 5 (failed)

Incline Bench Press
Set 1: 95 lb × 5
Set 2: 95 lb × 5

Notes: Think this aggro my shoulder

CGBP
Set 1: 95 lb × 5
Set 2: 95 lb × 3
Set 3: 95 lb × 5

Notes: Fast sets little rest

Incline Bench Press (Dumbbell)
Set 1: 35 lb × 4

Notes: Yup some right shoulder junk.

EZ Curl
Set 1: 30 lb × 12

Notes: Just warming up some

(below 3 are a superset at pulley station)
Face Pull
Set 1: 80 lb × 12
Set 2: 80 lb × 10
Set 3: 80 lb × 9

Tricep Ext Handle (holding pulley handle near my ear)
Set 1: 20 lb × 8
Set 2: 20 lb × 6

Shoulder External Handle
(not sure what official name is, just holding arm straight out, then going all the way in to out for external rotation shoulder work)
Set 1: 20 lb × 10
Set 2: 20 lb × 10


OHP
Set 1: 45 lb × 5
Set 2: 45 lb × 8

Lateral Raise DB
Set 1: 10 lb × 10
Set 2: 10 lb × 10

Notes: Lots of clacks and pops. Prolly rewatch some form vids

tbar chest supported
Set 1: 45 lb × 12
Set 2: 45 lb × 8

Chin Up Assist
Set 1: 115 lb × 10
Set 2: 115 lb × 12

Suitcase Hold DB
Set 1: 100 lb × 1

https://strong.app.link/HXJ1HSDuhK

[fluidZ]

Programming!


Ok, so the 5 day thing was a bit meh. It looks like it will get results, so I will keep that in my back pocket for when I'm really crunched for time on a day-to-day basis...

Right now I'm looking at going back to a real program F5 U/L, but of course with my snowflakes added in. My last snowflake program worked out pretty well (the rehab one), even though I didn't stay on it as long as I wanted to.

I have a pretty big imbalance right strength wise, hence why I'm adding in all the bro benches... this website plus a few others, and my own anecdotes confirmed this for me!

https://symmetricstrength.com/






My yet again snowflake program!!
So this is basically a heavily twaked version of F5 U/L... Basically turned in into a 3 day split, taking the ab + calf work and making it an own day, with some extra shoulder work thrown in to offset the extra benching I added, plus,


I'm really enjoying going to the gym everyday right now, and have a bit of extra time, so the stress relief and cardio benefits I think are really helping to improve my overall mental and physical health, and of course strength and gainz will be there too! so that's why I'm picking another snowflake routine for now.

*edit: moved some junk around based on MEP's suggestion
*edit2: adding some more supersets to improve my work capacity

Upper:
Bench 3 x 5
Pendlay 3 x 5 / OHP 3 x 5
CGBP 2 x 8 / WGBP 2 x 8
Asst Chin Up 3 x 8 / Face Pull 3 x 10
Curls 3 x 8-12 / Face Pull 3 x 10

Lower: (Rotate DL first with Squat first)
Squat 5 x 3
DL 3 x 3
Leg Press 3 x 8 / Leg Curl 3 x 8
RDL 3 x 8 (LIGHTISH--NO STRAPS)

Accessory + Conditioning (Alternate 6 and 12 rep target for calf stuff):
(optional) Cardio Machine x 10-30m
Standing Calf Raise / External Shoulder Rotation x 10
Seated Calf Raise / Lateral Shoulder Raise x 10

3-4 circuits (cardi-AB):
Weighted Bosu Crunch x 10
Weighted Leg Raise x 10
Weighted Oblique Crunch x 10


Schedule:
Mon: U
Tue: L (deadlift second)
Wed: A
Thu: U
Fri: A
Sat: L (deadlift first)
Sun: BEER CIRCUITS

I'm not doing ULA ULA because I think it would be too easy for me to just say "**** it" and blow of the A on Saturday.. that, and Wednesday + Friday generally busy days for me, so having the accessory workout there seems to make good sense.



Thanks all for continued help and support!! I promise I'll stop doing snowflake stuff eventually ;P

[MyEgoProblem]

Not even close to f5 now lmfao! .. not by a country mile..

Its not perfect by any degree. But Not bad.

1. Be very observant with shoulders. not a lot of downtime for em. They will get beat up.

2. Id do 5x5 pendlays or 5x10 fpulls . As you really should have more..

3. Id recomend a knee flexion/curl for knee health. Srs.

4. YOU BETTER STICK TO IT.. IF U START ******* AROUND WITH SINGLES AND STUPID **** IM CUTTING YOU OFF lol.

[fluidZ]

Not even close to f5 now lmfao! .. not by a country mile..

Yes it is... I based it off my simplified rendition of UL:

Upper:
Bench 3 x 5
Asst Chin Up 3 x 8
OHP 3 x 8
Pendlay 3 x 8
Face Pull 3 x 8 / Curls 3 x 8-12

Lower:
Squat 3 x 5
DL (warmups only) -> RDL 3 x 8 -> BB Holds 2 x 15s
Leg Press 3 x 8
Leg Curl 3 x 10
Calf Stuff 4 x 10-15 / Oblique Crunch 2 x 12 / Ab Roller 2 x TBD

The only thing I added 4 lightigh bench sets to compensate for my imbalance, and the six shoulder sets to help compensate for the extra benching.

Oh. And the deadlifts... but that is pretty similar to the 5 day fierce 5 anyway =]

oh and numerous threads he said he doesn't care what you do with abs and calves...

So yeah it's still BASED on F5 u/l with off days for conditioning (pretty typical).. no reason I can't use my abs and calves to help w conditioning!!

Its not perfect by any degree. But Not bad.

Yeah.. It's probably too much volume.. but i'm focusing more on stress and weight loss right now.. and the volume DOES help with form patterns. And I can always cut back some if it gets too heavy.. I know I'm going to cut out the deadlift 2x and benching 6x after some time.

1. Be very observant with shoulders. not a lot of downtime for em. They will get beat up.

I could put the externals + raises on the upper day. I only added these to help with the balance and health of shoulder, so if it's counterproductive I could just take them out.

2. Id do 5x5 pendlays or 5x10 fpulls . As you really should have more..

Done. I just doubled the facepulls. I always have extra left in me when I stop anyway. Davis included decline face pulls in the 5 day program.. maybe I should do a variant as well?

3. Id recomend a knee flexion/curl for knee health. Srs.

Done. I added back in the leg curl, as superish set.

4. YOU BETTER STICK TO IT.. IF U START ******* AROUND WITH SINGLES AND STUPID **** IM CUTTING YOU OFF lol.

=]

[fluidZ]

Snowflake Upper
Tuesday, February 6, ~22,000lb (finally some volume!!)

Chin Up Strength Test (175lb typical bodyweight)
Set 1: 115 lb × 5
Set 2: 145 lb × 3
Set 3: 175 lb × 3

Notes: PR

Bench Press
Set 1: 45 lb × 14
Set 2: 65 lb × 10
Set 3: 95 lb × 5
Set 4: 120 lb × 5
Set 5: 120 lb × 5
Set 6: 120 lb × 6

SUPERISH SET-----------------
Pendlay Row
Set 1: 45 lb × 5 [Warm Up]
Set 2: 135 lb × 6
Set 3: 135 lb × 6
Set 4: 135 lb × 12

Notes: Wow even controlling neg some this shot way up today

... HOLY **** 12 reps PR CITY W NO NEGATIVE

OHP
Set 1: 45 lb × 5 [Warm Up]
Set 2: 55 lb × 5
Set 3: 55 lb × 5
Set 4: 55 lb × 10

Notes: Yup 10lb was too little lol
----------------------------------


SUPERISH SET:------------------
CGBP
Set 1: 100 lb × 8
Set 2: 100 lb × 5

WGBP
Set 1: 100 lb × 7
Set 2: 100 lb × 5

Notes:
-No shoulder issues. A tiny feel in left, but NAda for right. It really was the incline BB messing me up. Also I only had one day rest today.
-90s rest
-Realizing I don't like this exercise
------------------------------

SUPERISH------------------
Chin Up Assist
Set 1: 125 lb × 8
Set 2: 125 lb × 8
Set 3: 125 lb × 10

Face Pull
Set 1: 80 lb × 12
Set 2: 80 lb × 12
Set 3: 80 lb × 12
------------------------------

SUPERISH------------------
EZ Curl
Set 1: 30 lb × 12
Set 2: 30 lb × 5
Set 3: 30 lb × 12

Notes: Set 2 needed 90s rest

Face Pull
Set 1: 80 lb × 8
Set 2: 80 lb × 12
Set 3: 80 lb × 12

Notes: Needed 90s rest. No 13th rep on final
-----------------------------

Workout Notes:

Woot. Good workout. I started off testing my AMRAP of chin-ups at me desired weight of 175. Was hoping for 5, but 3 isn't bad considering I just started back up.

So it turned out I hated WGBP. I want to do DB incline, but may just do high rep paused bench until I really nail down the form

Also, those pendlays came out of nowhere. Some reps were pretty close to a red light, but imo I felt all on short or chest without cheating nice to know I MADE SOME GAINS since leaving novice. I was at like 125x8 when I left.

https://strong.app.link/pSbic1jjjK



HOLY CRAP MY BENCH LOOKS NOT TERRIBLE NOW!!11ONEONE

set 2 120lb:


set 3 120lb:


Ok, so I do a bunch of wiggling around with the bar held way above me... i'm sure that this is hurting my AMRAP potential some... but I need to do the wiggle thing to get my lats back into the bench, as I lose tightness easily, even though I'm pretty damn uncomfortable in the setup.

I still haven't tried doing leg drive yet either.

do I need to not lock out my arms? Maybe that is contributing to me losing my lat tightness?

[fluidZ]

2 plate squats:

set 1:


set 3:



235lb / 106.5kg deads:

set 1:



set 3:



Wednesday, February 7, 2018 at 2:44 AM, ~23,000lb

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 95 lb × 5 [Warm Up]
Set 3: 135 lb × 3 [Warm Up]
Set 4: 185 lb × 3 [Warm Up]
Set 5: 205 lb × 3
Set 6: 225 lb × 5
Set 7: 205 lb × 2
Set 8: 225 lb × 3
Set 9: 225 lb × 3

Notes: Losing all energy. Cut aggro I think.
- Did last two sets after protein bar and deadlift sets

Deadlift
Set 1: 135 lb × 5
Set 2: 185 lb × 3
Set 3: 235 lb × 3
Set 4: 235 lb × 3
Set 5: 235 lb × 3

SUPERISH----------------
Leg Press
Set 1: 390 lb × 8
Set 2: 440 lb × 8
Set 3: 480 lb × 8

Prone Leg Curl (Machine)
Set 1: 80 lb × 8
Set 2: 85 lb × 8
Set 3: 100 lb × 9
----------------------------

RDL
Set 1: 135 lb × 5
Set 2: 135 lb × 3
Set 3: 135 lb × 5

Notes: That snack break made huge difference. Feel I could do more squats

Hang (Pullup Bar)
Set 1: 215 mi | 15 sec
Set 2: 215 mi | 35 sec

Workout Notes: How the **** did my leg day be similar volume to upper?????

Pretty happy with my second week back. Form is looking wayyy better!

Plenty of energy at end of workout... did an hour of light cardio... I know this day is going to get pretty rough once those weights start going back up...

https://strong.app.link/vk6KCLhclK

[pezking7p]

On bench, just stop moving. If the bench is slippery then either get your shirt damp/sweaty so it sticks or put some bands on the bench. Without that it’s impossible to see anything else.

Squat, your descent is inconsistent...sometime you break at the knees, sometimes you sit back, sometimes you get your back angle off and you change it mid-rep. These things take practice but if you focus on STARTING every rep the same way then you’ll at least have that down. When you are starting every rep in the same groove, move on to something else.

On both lifts your overall tightness is lacking a bit. I see you’re breathing into your chest on squats, focus on breathing into your belly, then trying to **** your pants while simultaneously trying as hard as you can to not **** your pants. That’s the best I can describe it. I would focus on this FIRST on your bench, but on your squat focus on a consistent groove first.

[fluidZ]

On both lifts your overall tightness is lacking a bit. I see you’re breathing into your chest on squats, focus on breathing into your belly, then trying to **** your pants while simultaneously trying as hard as you can to not **** your pants. That’s the best I can describe it. I would focus on this FIRST on your bench, but on your squat focus on a consistent groove first.

Im trying to brrathe lower, but i guess im failing. I watched those vids a few times and practivd but....

On squat im squeexing penny on delts and then trying to bend bar pulling doen... Then i press my back into bar (fixed my leaning forward issie mostly)

I will justkeep trying!!! But tips are great will rewatvh tje vids again



Tyyy