Combobreak Fierce 5

[Combobreak]

Thought it might be a good idea to journal my progress through the fierce 5 program for 12 weeks. I've been lifting on/off for a few years and had a very unbalanced workout program. Thought i'd start back at the basics and see what kind of strength I can achieve.

My stats are height: 5'10" and weight: 173 lbs. I was around 200 lbs 4 months ago and lost the weight just by going to the gym every day and doing my own bodybuilding split (plus random cardio). It wasn't the best idea but progress is progress. Lets see what fierce 5 can do for me.

I started the program yesterday:

Date: 1/26/2018
Workout A
Squat 3x5: 145 lbs (1 set of 95 lb 5 rep warm up)
Bench press 3x5: 125 lbs (1 set of 75 lb 5 rep warm up)
Pendlay Row 3x8: 85 lbs
Face Pulls 3x10: 15 lbs
Calf Raise 2x15: 40 lb DBs, Tricep Pushdowns 2x10: 40 lbs -----Superset

Overall the workout was fairly easy, looking forward to a few weeks when the weights start getting up there. The form for Pendlay rows and face pulls was a little tricky but I think I got the basics down.

Date: 1/27/2018
Cardio
50 min--3.8 miles

[ItsTiME35]

nice one on the weight loss bro... good luck with the program

[Gayle1]

F5 crew. Good luck and good job on the weight loss

[Combobreak]

Thanks for the kind wishes.

Date: 1/28/2018
Workout B
Front Squat 3x5: 115lbs (1 set of 65 lb 5 rep warm up)
Overhead press 3x5: 85 lbs (1 set of 65 lb 5 rep warm up)
RDL 3x8: 145 lbs
Lat Pulldown 3x10: 85 lbs
Cable Crunch 2x15: 50 lb, Bicep Curls 2x10: 50 lbs -----Superset

I had a lot of trouble with my form for front squats because I haven't done them before. I keep leaning forward, not sure if its because of my lack of flexibility, inexperience, too much weight, or something else (I don't think its too much weight because I lean forward squatting with no weight). Everything else went well.

[Combobreak]

Date: 1/29/2018
Cardio
35 min---2.5 miles


Date: 1/30/2018
Workout A
Squat 3x5: 145 lbs (1 set of 95 lb 5 rep warm up)
Bench press 3x5: 125 lbs (1 set of 75 lb 5 rep warm up)
Pendlay Row 3x8: 85 lbs
Face Pulls 3x10: 15 lbs
Calf Raise 2x15: 40 lb DBs, Tricep Pushdowns 2x10: 40 lbs -----Superset

[Combobreak]

Date: 2/2/2018
Workout B
Front Squat 3x5: 125 lbs (75 lb 5 rep warm up)
Overhead press 3x5: 90 lbs (45 lb 5 rep warm up)
RDL 3x8: 155 lbs (90 lb 8 rep warm up)
Lat Pulldown 3x10: 90 lbs (30 lb 8 rep warm up)
Ab machine 2x15: 90 lb, Bicep Curls 2x12: 50 lbs -----Superset

Going to stop logging cardio on here, just focus on my fierce 5 progress. The front squat went a lot better, figured out a clean grip and it seems to help me keep my form.

[Ben0090]

Nice work! Good to have other people to look to running this program

[Combobreak]

Hey, thanks for checking in. I'll take a look at yours as well.


So, last night was rough. Was a bit tired and worn down after the Eagles game. But they won! E-A-G-L-E-S, EAGLES! Went to the gym after the game and got in my workout.

Date: 2/4/2018
Workout A
Squat 3x5: 155 lbs (1 set of 95 lb 5 rep warm up)
Bench press 3x5: 130 lbs (1 set of 75 lb 5 rep warm up)
Pendlay Row 3x8: 95 lbs ( 1 set of 45 lb 8 rep warm up)
Face Pulls 3x10: 20 lbs
Calf Raise 2x15: 45 lb DBs, Tricep Pushdowns 2x10: 45 lbs -----Superset

[Unikatze]

Good job man, keep it up! I started my Fierce 5 today!

[Combobreak]

Thanks, I'll take a look at your log as well. Good luck to you.

I just realized I increased my Pendlay by 10 lbs, I think its supposed to go up by 5 lbs a week. I think I would stall quickly on that if I increased by 10 for a few weeks.

[Combobreak]

Date: 2/6/2018
Workout B
Front Squat 3x5: 125 lbs (75 lb 5 rep warm up)
Overhead press 3x5: 90 lbs (45 lb 5 rep warm up)
RDL 3x8: 155 lbs (90 lb 8 rep warm up)
Lat Pulldown 3x10: 90 lbs
Ab machine 2x15: 90 lb, Bicep Curls 2x12: 50 lbs -----Superset

[Combobreak]

Date: 2/9/2018
Workout A
Squat 3x5: 165 lbs (1 set of 95 lb 5 rep warm up)
Bench press 3x5: 135 lbs (1 set of 75 lb 5 rep warm up)
Pendlay Row 3x8: 100 lbs ( 1 set of 45 lb 8 rep warm up)
Face Pulls 3x10: 25 lbs
Calf Raise 2x15: 50 lb DBs, Tricep Pushdowns 2x10: 50 lbs -----Superset


Squats were a bit hard, but i spent all day walking so I was pretty tired going to the gym. We'll have to see if I can keep increasing the weight.

[Combobreak]

Date: 2/11/2018
Workout B
Front Squat 3x5: 135 lbs (85 lb 5 rep warm up)
Overhead press 3x5: 95 lbs (45 lb 5 rep warm up)
RDL 3x8: 165 lbs (95 lb 8 rep warm up)
Lat Pulldown 3x8: 95 lbs
Ab machine 2x15: 95 lb, Bicep Curls 2x10: 60 lbs -----Superset

My front squat form was all over the place for this workout(leaning/wobbly knees). Had a lot of trouble with it. I also barely finished my 5th rep each time for my OHP, looks like I could stall already. I guess we will see.

[Combobreak]

Date: 2/13/2018
Workout A
Squat 3x5: 165 lbs (1 set of 95 lb 5 rep warm up)
Bench press 3x5: 135 lbs (1 set of 75 lb 5 rep warm up)
Pendlay Row 3x8: 100 lbs ( 1 set of 45 lb 8 rep warm up)
Face Pulls 3x10: 25 lbs
Calf Raise 2x15: 50 lb DBs, Tricep Pushdowns 2x10: 50 lbs -----Superset

Squats were a lot better. Still have to figure out my face pull form.

[Combobreak]

Date: 2/16/2018
Workout B
Front Squat 3x5: 145 lbs (95 lb 5 rep warm up)
Overhead press 3x5: 100 lbs (45 lb 5 rep warm up)
RDL 3x8: 175 lbs (100 lb 8 rep warm up)
Lat Pulldown 3x8: 100 lbs(55 lb 8 rep warm up)
Ab machine 2x15: 100 lb, Bicep Curls 2x12: 60 lbs -----Superset

[Combobreak]

Date: 2/18/2018
Workout A
Squat 3x5: 175 lbs (1 set of 95 lb 5 rep warm up)
Bench press 3x5: 140 lbs (1 set of 95 lb 5 rep warm up)
Pendlay Row 3x8: 105 lbs ( 1 set of 45 lb 8 rep warm up)
Face Pulls 3x10: 30 lbs
Calf Raise 2x15: 55 lb DBs, Tricep Pushdowns 2x10: 55 lbs -----Superset

[Combobreak]

Date: 2/20/2018
Workout B
Front Squat 3x5: 145 lbs (95 lb 5 rep warm up)
Overhead press 3x5: 100 lbs (45 lb 5 rep warm up)
RDL 3x8: 175 lbs (100 lb 8 rep warm up)
Lat Pulldown 3x8: 100 lbs(55 lb 8 rep warm up)
Ab machine 2x15: 100 lb, Bicep Curls 1x12/1x11: 60 lbs (Could only get to 11 my final set) -----Superset

So my bicep curl might be stalled for right now. Going to repeat the weight next week and see how it goes.

[Combobreak]

Missed Friday because of work. Resumed my schedule Saturday, it will shift my schedule a day but i'm fine with that.

Date: 2/24/2018
Workout A
Squat 3x5: 185 lbs (1 set of 135 lb 5 rep warm up)
Bench press 3x5: 145 lbs (1 set of 95 lb 5 rep warm up)
Pendlay Row 3x8: 110 lbs ( 1 set of 45 lb 8 rep warm up)
Face Pulls 3x10: 35 lbs
Smith MachineCalf Raise 2x15: 185 lb, Tricep Pushdowns 1x10 1x9: 60 lbs -----Superset

Couldn't get the 10th rep on tricep pushdowns on the second set. We'll see how next time goes.

[fluidZ]

hey dude, whatsup. nice log... which games u play?


, i found it useful in my logs to post week number, day number, and total volume... really helps a bunch when looking back for issues and trends

Week 2, Day 3, ~12,000lb
Routine A


Also man, I have had issues with leaning forward at bottom of my squat since I started last year.... it got bad enough that my knees started hurting from it.

This year i started a new log and have been pretty aggressive in working on the lean... a bunch of the experienced lifters have been nice enough to watch my videos and give help... apparently for me at least the issue is with BRACING and TIGHTNESS.

I suggest checking out my log entries around Feb 6 as thats when i started up with workng on the lean again. My friends posted a few great videos there that helped it a ton... also, wearing a belt was a HUGE improvement on the lean... no more Good Morning squats.


Also also, for stuff like abs curls ticeps, youre better off working in a range like 8-12, rather than doing the compound progression and reset scheme. davis mentioned that isos would generally need to be felt out.




Anyways grats on the progress, and be sure to post some vids !!

[Combobreak]

Hey, thanks for posting. I'll take a look at your log.

My leaning forward during squats got a lot better when I switched to lifting shoes and used a full grip , I think my other shoes had high heels that pushed me forward. I have a belt but haven't used it yet, I don't think the weight is high enough yet to warrant it.

As far as the isos I was just planning on sticking with whatever i'm currently at unless it feels too easy in the future.

I'll probably post videos to check my form after my first real stall.

[Combobreak]

Date: 2/26/2018
Workout B
Week 5
Front Squat (95 lb warm up) 2x4 155 lb-----couldn't do 5th rep, 1x5 145lb----did my last set at previous weight. Wasn't sure if i should of stopped or tried again.
Overhead press (45 lb warm up) 2x5 105 lb, 1x3 105 lb-----failed my last set at 3, really struggled on my second set and barely got it up
Lat Pulldown 3x8: 105 lbs(55 lb 8 rep warm up)
Ab machine 2x15: 100 lb, Bicep Curls 1x12/1x11: 60 lbs (Could only get to 11 my final set again) -----Superset


So I failed my front squat and my OHP. I guess i'll try it at that weight again and if that fails I drop each down 15%? At least thats what I gather from the sticky. I have to reread to see if it addresses what to do if I fail my first/second squat....do I keep trying or do I drop weight or do I skip it?

[Combobreak]

Date: 2/28/2018
Workout A
Week 5
Squat 3x5: 185 lbs (1 set of 135 lb 5 rep warm up)
Bench press 3x5: 145 lbs (1 set of 95 lb 5 rep warm up)
Pendlay Row 1x8/2x7: 110 lbs ( 1 set of 45 lb 8 rep warm up)
Face Pulls 3x10: 35 lbs
Smith MachineCalf Raise 2x15: 185 lb, Tricep Pushdowns 1x10 1x9: 60 lbs -----Superset

Had trouble with Pendlays.

[Combobreak]

Date: 3/3/2018
Workout B
Week 6
Front Squat 3x5: 140 lbs (95 lb 5 rep warm up) (Reset)
Overhead press 3x5: 90 lbs (45 lb 5 rep warm up) (Reset)
RDL 3x8: 195 lbs (100 lb 8 rep warm up)
Lat Pulldown 3x8: 110 lbs(70 lb 8 rep warm up)
Ab machine 2x15: 100 lb, Bicep Curls 1x12/1x10: 60 lbs -----Superset

Grip slipped a bit on RDL, probably will switch to alternate grip.

[fluidZ]

x
Grip slipped a bit on RDL, probably will switch to alternate grip.

Don't forget to keep training your grip though! Davis suggested adding in some overhand BB holds at the end of deadlift sets... shoot for 2 sets of 10-20 seconds.


Also, did you miss a log? did you fail OHP and FS twice before resetting?

Also also, just noticed you're going pretty scant on the warmups... Would advise going for at least two warmup sets at differing weights, even if its for half the reps. Especially squatting and DL... no reason to not start with the bar while doing some dynamic stretches.

Trust me I've been in snap city... :{

[Combobreak]

I failed the first set last time (which was the second workout I failed it) so I reset it during the same workout. I guess I should have waited until the following workout to reset. Been tired/not as motivated lately so I thought resetting a few lifts could help. I usually feel a bit more refreshed and motivated when I don't fail my sets. And thanks for the warm up suggestion, I should definitely do more. I'll add more warm up sets before each lift and maybe a light 5 min bike before my workout. I'll also start adding in more grip training. Thanks for the tips!

Also, I think I'm going to start cutting, I'm kind of treating it like i'm restarting the program. So I reset most of my heavy lifts that I was failing anyway.

[Combobreak]

Date:3/5/2018
Workout A
Week 6
Squat 3x5: 185 lbs (1 set of 135 lb 5 rep warm up)(failed--5/4/4)
Bench press 3x5: 150 lbs (1 set of 95 lb 5 rep warm up)(failed--5/4/4)
Pendlay Row 1x8/2x7: 110 lbs ( 1 set of 45 lb 8 rep warm up)
Face Pulls 3x10: 35 lbs
Smith MachineCalf Raise 2x15: 185 lb, Tricep Pushdowns 1x10 1x9: 60 lbs -----Superset

Date: 3/7/2018
Workout B
Week 6
Front Squat 3x5: 140 lbs (95 lb 5 rep warm up)
Overhead press 3x5: 90 lbs (45 lb 5 rep warm up)
RDL 3x8: 195 lbs (100 lb 8 rep warm up)
Lat Pulldown 3x8: 110 lbs(70 lb 8 rep warm up)
Ab machine 2x15: 100 lb, Bicep Curls 1x12/1x10: 60 lbs -----Superset


I'm going to restart my program with an aim toward cutting. I'll reset to week 1 and cut until I feel low enough bf.

[Unikatze]

How do you modify it to cutting? Same thing but eat less?

[daawhitty]

Just keep progressing if you fail follow the reset protocol.. if your cutting too deep you could reduce the progression by half, but try it the vanilla route first.

[Combobreak]

Still cutting. Keep resetting at the same weights. Might restart the program and bulk. My bf is still probably around 15-16% though. My current weight is 162. I was going to keep cutting until like 12-13% but its taking me too long.