Reply
Results 1 to 16 of 16
  1. #1
    Registered User domasikas's Avatar
    Join Date: Mar 2017
    Age: 21
    Posts: 92
    Rep Power: 22
    domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0)
    domasikas is offline

    what program would you recommend based on these lifts?

    Hello Everyone,

    It's been approximately 1 year since I started Fierce 5 (First ~3 months beginner program, then intermediate). I'm 180 cm and 77 kg and my lifts are:

    DB bench press 26 kg each 4x7
    Squat 4x5 100 kg
    Deadlift 4x5 115 kg
    Overhead press 45 kg 4x5

    As you can see, the numbers aren't that big, which is most likely due to a couple cutting phases in the progress. Also was stalling for quite some time, tried deloading, but that barely helped. Now I want to switch my routine for the sake of variety and see how that can improve my strength and physique. I already looked at the programs listed at the forum of this thread, but looking for more options to choose from. Looking for something that mixes strength and muscle building or focuses only on strength. I was thinking Ice Cream Fitness program. Any other suggestions/opinions?

    P.S. Would like to mention that my nutrition is pretty on point so I don't think that could be the reason I progressed slowly.
    Reply With Quote

  2. #2
    WOATbrah of peace :) sooby's Avatar
    Join Date: Feb 2015
    Location: Toronto, Ontario, Canada
    Posts: 15,905
    Rep Power: 45275
    sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000)
    sooby is offline
    is there a particular reason why you DB Bench instead of barbell?
    Reply With Quote

  3. #3
    Registered User domasikas's Avatar
    Join Date: Mar 2017
    Age: 21
    Posts: 92
    Rep Power: 22
    domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0)
    domasikas is offline
    Originally Posted by sooby View Post
    is there a particular reason why you DB Bench instead of barbell?
    I figured it would be more effective for me as I don't have wide shoulders. Besides I feel my chest work so much better using dumbbells and it always has a nice ache after the workout
    Reply With Quote

  4. #4
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 43,762
    Rep Power: 1198663
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    You could still benefit from novice progression for a while I expect. If you have had enough of Fierce 5, try something like TheVikings routine.
    Reply With Quote

  5. #5
    WOATbrah of peace :) sooby's Avatar
    Join Date: Feb 2015
    Location: Toronto, Ontario, Canada
    Posts: 15,905
    Rep Power: 45275
    sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000)
    sooby is offline
    Originally Posted by domasikas View Post
    I figured it would be more effective for me as I don't have wide shoulders. Besides I feel my chest work so much better using dumbbells and it always has a nice ache after the workout
    your numbers are still relatively novice so I would choose a novice program from the stickies

    or look up other novice programs like ICF, GZCL, Greyskull LP, etc and pick one you like
    Reply With Quote

  6. #6
    Registered User domasikas's Avatar
    Join Date: Mar 2017
    Age: 21
    Posts: 92
    Rep Power: 22
    domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0)
    domasikas is offline
    But the question is, will I benefit more from a novice program or from an intermediate program with these numbers? Or will I see the same results either way, just the novice program is gonna be 'easier' or will take less to complete in a week?
    Reply With Quote

  7. #7
    Texas Strong JonM81x's Avatar
    Join Date: Aug 2014
    Location: Texas, United States
    Age: 37
    Posts: 167
    Rep Power: 359
    JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250) JonM81x has a spectacular aura about. (+250)
    JonM81x is offline
    I’d stay novice and use barbell for bench and OH presses. Much easier to add weight and can lift more weight with a barbell. I made the same mistake in the beginning too. I was working out forever with 75 pound DBs (150lb) vs 185 on barbell Bench when I made the switch. Now I’m at 225 on bench with my 5x5. Good luck.
    Jon - South Texas
    5’9” @ 199lb
    Deleting the ‘Dad Bod’ one set at a time!
    Reply With Quote

  8. #8
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 25
    Posts: 3,036
    Rep Power: 12371
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    Originally Posted by domasikas View Post
    But the question is, will I benefit more from a novice program or from an intermediate program with these numbers? Or will I see the same results either way, just the novice program is gonna be 'easier' or will take less to complete in a week?
    It's the other way around - the novice proram will be harder due to aggressive progression and high relative intensity. I'd die if I tried squatting 5x5 two to three times a week at max effort.
    2016: 180/120/200
    2017: 210/140/240
    2018: 240/160/270 ?

    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  9. #9
    Registered User domasikas's Avatar
    Join Date: Mar 2017
    Age: 21
    Posts: 92
    Rep Power: 22
    domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0)
    domasikas is offline
    Originally Posted by FaIIen View Post
    It's the other way around - the novice proram will be harder due to aggressive progression and high relative intensity. I'd die if I tried squatting 5x5 two to three times a week at max effort.
    Exactly. That's how I feel and I'm afraid I won't be able to give my best due to me working physical work on weekend nights and generally moving a lot
    Reply With Quote

  10. #10
    Registered User domasikas's Avatar
    Join Date: Mar 2017
    Age: 21
    Posts: 92
    Rep Power: 22
    domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0)
    domasikas is offline
    Originally Posted by JonM81x View Post
    I’d stay novice and use barbell for bench and OH presses. Much easier to add weight and can lift more weight with a barbell. I made the same mistake in the beginning too. I was working out forever with 75 pound DBs (150lb) vs 185 on barbell Bench when I made the switch. Now I’m at 225 on bench with my 5x5. Good luck.
    But that's exactly why I switched to dumbbells. I always had a problem with a bar and couldn't progress properly, even when lowering the weight, so I decided to switch to dumbbells to target my chest better
    Reply With Quote

  11. #11
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 43,762
    Rep Power: 1198663
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Originally Posted by domasikas View Post
    Exactly. That's how I feel and I'm afraid I won't be able to give my best due to me working physical work on weekend nights and generally moving a lot
    I'm not sure what to make of it being both too easy and too hard.

    In either case you are going to have to push yourself to make progress. This is what people achieve your lifts in 2-3 months do.
    Reply With Quote

  12. #12
    Registered User domasikas's Avatar
    Join Date: Mar 2017
    Age: 21
    Posts: 92
    Rep Power: 22
    domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0)
    domasikas is offline
    Originally Posted by SuffolkPunch View Post
    I'm not sure what to make of it being both too easy and too hard.

    In either case you are going to have to push yourself to make progress. This is what people achieve your lifts in 2-3 months do.
    Well this makes me even more sad. I am working hard, my nutrition is is pretty good and I'm strict about it, yet, according to you, I barely made any progress.

    Anyways, I know I need to put in hard work, I do that now. Yet my results aren't good and I know that myself. That is why I want to change a program to see how will that affect my gains
    Reply With Quote

  13. #13
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
    Location: United Kingdom (Great Britain)
    Posts: 947
    Rep Power: 5957
    Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000)
    Ben0090 is offline
    Why exactly do you feel like you have an issue with using a barbell for bench pressing?
    Reply With Quote

  14. #14
    I'll Mod 'til I'm dead. ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Posts: 85,477
    Rep Power: 1656541
    ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz
    ironwill2008 is offline
    Originally Posted by domasikas View Post
    Well this makes me even more sad. I am working hard, my nutrition is is pretty good and I'm strict about it, yet, according to you, I barely made any progress.

    Anyways, I know I need to put in hard work, I do that now. Yet my results aren't good and I know that myself. That is why I want to change a program to see how will that affect my gains
    Then just go ahead and change to something else. If the cause for your current lack of satisfaction with your gains is due to your current program, it will then soon become obvious, as it also will if it's an 'effort' issue.
    No brain, no gain.

    You can't out-train bad nutrition.

    Nothing good comes from negativity; where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
    Reply With Quote

  15. #15
    Registered User domasikas's Avatar
    Join Date: Mar 2017
    Age: 21
    Posts: 92
    Rep Power: 22
    domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0) domasikas has no reputation, good or bad yet. (0)
    domasikas is offline
    Originally Posted by ironwill2008 View Post
    Then just go ahead and change to something else. If the cause for your current lack of satisfaction with your gains is due to your current program, it will then soon become obvious, as it also will if it's an 'effort' issue.
    Yes. That is why the whole thread was about giving recommendations on what kind of program to choose besides the ones listed in the forum
    Reply With Quote

  16. #16
    I'll Mod 'til I'm dead. ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Posts: 85,477
    Rep Power: 1656541
    ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz
    ironwill2008 is offline
    Originally Posted by domasikas View Post
    Yes. That is why the whole thread was about giving recommendations on what kind of program to choose besides the ones listed in the forum
    I don't generally recommend anything not found in the stickies at the top of this forum. The vast majority of well-structured programs for beginners-to-intermediates are all pretty much alike anyway.
    No brain, no gain.

    You can't out-train bad nutrition.

    Nothing good comes from negativity; where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts