Lance’s Fierce 5 Novice Log

[Corbets]

Fierce 5 - Workout B
Monday, 4 June 2018 at 06:33

Front Squat
Set 1: 30 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 3 [Warm-up]
Set 4: 65 kg × 5
Set 5: 65 kg × 5
Set 6: 65 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 3 [Warm-up]
Set 4: 45 kg × 5
Set 5: 45 kg × 5
Set 6: 45 kg × 5

Romanian Deadlift
Set 1: 30 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 3 [Warm-up]
Set 4: 67.5 kg × 5
Set 5: 67.5 kg × 5
Set 6: 67.5 kg × 5

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps

Decline Crunch
Set 1: BW (+20 kg) × 15
Set 2: BW (+20 kg) × 20

Bicep Curl
Set 1: 35 kg × 6
Set 2: 35 kg × 6

Workout Notes: There is no worse feeling in the world than when you’re halfway through a rep of, say, OHP, and you feel your momentum stall, then stop. Halfway through the damn lift. So close, but so far.

Likewise, there’s no better feeling in the world than when you dig deep at that point, steady your core, let that breath out in a primal grunt, nay, scream, and complete the fifth rep of the third set. Hell ****ing yeah!

On the rest, I had a decent day. Not as strong on pull-ups as I’d like, and as expected I failed again on the biceps (one extra rep), so I’ll back off the weight on Friday. Everything else was fairly good, and Romanian deadlifts were very strong.

[Corbets]

Fierce 5 - Workout A
Wednesday, 6 June 2018 at 06:24

Squat
Set 1: 30 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 75 kg × 5
Set 5: 75 kg × 5
Set 6: 75 kg × 5

Bench Press
Set 1: 30 kg × 6 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 3 [Warm-up]
Set 4: 62.5 kg × 5
Set 5: 62.5 kg × 5
Set 6: 62.5 kg × 5

Pendlay Row
Set 1: 30 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 67.5 kg × 5
Set 5: 67.5 kg × 5
Set 6: 67.5 kg × 5

Face Pull
Set 1: 23 kg × 10
Set 2: 23 kg × 10
Set 3: 23 kg × 10

Seated Calf Machine
Set 1: 57.2 kg × 15
Set 2: 57.2 kg × 15

Tricep Pressdowns
Set 1: 25.5 kg × 10
Set 2: 25.5 kg × 10

Workout Notes: What to say today? It was pretty solid, and routine A is definitely my favorite of the two. The squats were hard but strong, my arms trembled on the bench but I kept the movement explosive without bouncing, and I had better form on the Pendlays today. Face pulls felt smooth, and I managed not to cramp on the calves, though it was close. I stopped squeezing the calves just before I’d have cramped each time I felt it coming on (at the top of the rep).

Yesterday I had a killer run - only 10k, but 4:38 per km, which makes it my second best 10k ever. Was probably helped by the fact that I took Sunday off for some motorcycling, meaning I started the week even a little more rested than normal.

Scale made a big jump on Monday and has been holding steady at 84kg, despite being on point with weekly nutritional targets. I guess I’ve had more carbs than normal (usually I way overshoot my protein targets, which means fewer carbs) and so there’s some extra water weight. Still feeling pretty tight.

[Corbets]

Fierce 5 - Workout B
Friday, 8 June 2018 at 06:36

Front Squat
Set 1: 30 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 3 [Warm-up]
Set 4: 65 kg × 5
Set 5: 65 kg × 5
Set 6: 65 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 3 [Warm-up]
Set 4: 45 kg × 5
Set 5: 45 kg × 4
Set 6: 45 kg × 3

Romanian Deadlift
Set 1: 30 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 3 [Warm-up]
Set 4: 67.5 kg × 5
Set 5: 67.5 kg × 5
Set 6: 67.5 kg × 5

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 5 reps

Decline Crunch
Set 1: BW (+20 kg) × 15
Set 2: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 9
Set 2: 25 kg × 17

Workout Notes: F’ing angry today. That worked for me on the front squats, but not so much on the rest. Should calm down by Monday, though.

First fail on a compound (OHP). Will try same weight again on Wednesday.

[Corbets]

Just thought I’d share that I’ve made a resolution to double down on my eating. I’ve been worried about regaining the fat that I lost this year, since this is the first time in my life that I’ve ever been lean, and even though I rationally knew I had to eat more, I’ve been too timid about increasing my intake, and looking back at MFP my daily average has been something like 2800 kcal. That’s under my calculated maintenance (and by calculated, I mean retro-calculated based on my intake over 5 months as I lost 1kg per week).

So from now on, my average daily intake (measured on a weekly basis) WILL be 3300 kcal. If I have to consume some Ben and Jerrys ever Saturday to make that happen, so be it!

[Corbets]

Fierce 5 - Workout A
Monday, 11 June 2018 at 06:34

Squat
Set 1: 30 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 80 kg × 5
Set 5: 80 kg × 5
Set 6: 80 kg × 5

Bench Press
Set 1: 30 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 3 [Warm-up]
Set 4: 65 kg × 5
Set 5: 65 kg × 5
Set 6: 65 kg × 5

Pendlay Row
Set 1: 30 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 70 kg × 5
Set 5: 70 kg × 5
Set 6: 70 kg × 5

Face Pull
Set 1: 24.5 kg × 10
Set 2: 24.5 kg × 10
Set 3: 24.5 kg × 10

Seated Calf Machine
Set 1: 62.2 kg × 15
Set 2: 62.2 kg × 15

Tricep Pressdowns
Set 1: 26.5 kg × 10
Set 2: 26.5 kg × 10

Workout Notes: Aside from the last set of squats feeling like my back was a bit arched, overall form felt pretty tight today. Weights keep going up (and up and up!), which is a great thing; hopefully my increased caloric intake will help continue that trend.

Walking to the train, though, I feel like my legs are about to give out.

The bench and Pendlays are probably the lifts I was happiest with today. I felt like a bit of a beast doing those. First time I tried to film the Pendlays, though, someone dropped a weight on the other side of the gym and that knocked my phone over. Whoops. Had a crappy angle and had to refilm the next set instead. Watching that first vid, however, I’m not satisfied with my wrists - I need to research that a bit, as I think my grip is off, and I’m clearly still using too much of my legs. I think if I move the grip a bit wider, the wrist issues will solve themselves.

This is the start of week 7; my current plan is to finish week 8, then do a deload week with half the weight on the bar, do another two months and then take a week completely off during my August holiday. Let’s see how that works!

[daawhitty]

Great Work:

Looks like you picked a good time to start bulking..it should provided sustenance to help push on further with your numbers ..!

[Corbets]

Great Work:

Looks like you picked a good time to start bulking..it should provided sustenance to help push on further with your numbers ..!

Thanks! I’m certainly hopeful it will have a positive impact. I just have to track it for a while now and make sure I’m going up, and going up at the right pace, on the scale - I’ve certainly managed to go up on the weights so far!

[Corbets]

Fierce 5 - Workout B
Wednesday, 13 June 2018 at 06:41

Front Squat
Set 1: 30 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 70 kg × 4
Set 5: 65 kg × 5
Set 6: 65 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 3 [Warm-up]
Set 4: 45 kg × 5
Set 5: 45 kg × 4
Set 6: 45 kg × 3

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 5

Pull Up
Set 1: 8 reps
Set 2: 7 reps
Set 3: 4 reps

Workout Notes: Poor focus, and sometimes poor form as a result. Think I’m just tired.

Front squats were pretty good after I watched the video of the first set and fixed my form for the last two.

OHPs - realized (again from the vid) that I wasn’t tightening my glutes. Fixed that on the last two sets, so even if I failed, I had better form doing it.

RDLs - wtf was that second rep? Freaking squat! Fixed it going forward.

Pullups tired me out quick, and due to lack of time and focus, I skipped the accessory sets today.

In short, double failure. Will try the same weight on front squats next week but drop down to 37.5kg on the OHP next Monday.

[Corbets]

Skipped my run this morning; my body felt really tired and I figured I ought to listen to it. Shame, though, because aside from the autumn-like temperatures it’s really gorgeous outside!

Normally I do the meal prep thing, but I’m skipping that today too (aside from my morning and afternoon shakes - I love the taste and they’re quick to make) - hoping the cafeteria has pizza today.

[Corbets]

Fierce 5 - Workout A
Friday, 15 June 2018 at 06:27

Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 80 kg × 5
Set 4: 80 kg × 5
Set 5: 80 kg × 5

Bench Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 65 kg × 5
Set 4: 65 kg × 5
Set 5: 65 kg × 5

Pendlay Row
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 4

Face Pull
Set 1: 24.5 kg × 10
Set 2: 24.5 kg × 10
Set 3: 24.5 kg × 10

Seated Calf Machine
Set 1: 62.2 kg × 15
Set 2: 62.2 kg × 15

Tricep Pressdowns
Set 1: 26.5 kg × 10
Set 2: 26.5 kg × 10

Loaded Carry
Set 1: 36 kg × 60

Workout Notes: Pretty decent session today - one of those where you walk out of the gym feeling like a beast, with arms the size of Dwayne’s.

It probably helped that I watched some form videos again this morning right before lifting. A cue from the Athlean X channel about pushing my chest out to the bar during my rows felt right and really stuck in my head; in general, I think my form was pretty clean on everything today, though my arms continue to tremble on the bench and my calves continue to be a micrometer shy of cramping.

Rocked the low-bar squats, though it was close. Next week I’ll be attempting 3x5 at more than my body weight (I’m 83kg), which feels like a milestone.

Benches were as mentioned strong; I really felt my pecs engaging towards the end. I don’t foresee failure next week, but probably nearing my current limits in a few weeks.

Pendlays are now my third compound to fail. It was technical failure - pulled them up for the last rep, but couldn’t quite get it to my chest. Dropped the bar, reset my position and tried a 6th time, but still couldn’t get it to the chest, so I logged my 4 on the last set. Close, but I successfully left the ego at the door and will keep the weight the same next week.

Everything else was fine, no real updates to give. It was actually a really good session given my lack of sleep last night - the dog got sick and so we had cleanup duty, ended up with 5.5 hours of sleep instead of my usual almost-8 or so.

I’ve also been pretty beat the last few days. Given that I’ve failed on 3 lifts, I’m sure I’ve exhausted my body. Seriously considering moving my planned deload up a week, but we’ll see how I feel Sunday night!

[Corbets]

13km run today; kept it pretty quick at 4:50 per km.

Now it’s time to go put some food in me. I’ll do the math at the end of this week, but I may have to up the caloric intake further, as I don’t seem to be gaining weight yet.

[Corbets]

Fierce 5 - Workout B #11
Monday, 18 June 2018 at 06:37

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 70 kg × 2
Set 4: 60 kg × 5
Set 5: 60 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 37.5 kg × 5
Set 4: 37.5 kg × 5
Set 5: 37.5 kg × 5

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 75 kg × 5
Set 4: 75 kg × 5
Set 5: 75 kg × 5

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps

Bicep Curl
Set 1: 25 kg × 10
Set 2: 25 kg × 10

Workout Notes: Planned reset (-15%) on the OHPs today, but ended up doing the same on the front squats after I just couldn’t carry the planned weight today.

Watched a Brian Alsruhe video today that cued me to tuck my chin on the front squat; that seemed to help. His video on OHP also helped reinforce, though I saw it last week too (or a similar one).

RDLs are starting to feel a little heavy, so next week or maybe July I’ll start to feel pushed on those.

Came damn close to my 3 sets of 8 on the pull-ups again. Couldn’t quite get there, but I’m going to soon!

Oh, I replaced decline crunches with hanging leg lifts. Figure that may help the lats a tiny bit too...

Other than that, not much to report. Definitely did not under-eat this weekend, and the scale shows the water weight associated with lots of carbs... but I had energy. Hit about 300 cal over target yesterday I guess - had to guess a bit at some of the serving sizes, but I felt really stuffed.

Oh, and my new Six Pick Innovator Mini bag arrived on Saturday, so I’m using it for the first time today. I love the bag, but probably won’t use the containers it came with much; they’re just too small. If I take out the shelving, I can use two of my normal lunch containers in place of the smaller three, which works better as I carry two meals with me. Still, I love the bag.

[Corbets]

Fierce 5 - Workout A #12
Wednesday, 20 June 2018 at 06:36

Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 80 kg × 5
Set 5: 80 kg × 5
Set 6: 80 kg × 5

Bench Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 5

Pendlay Row
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 9 [Warm-up]
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 3

Face Pull
Set 1: 25.5 kg × 10
Set 2: 25.5 kg × 10
Set 3: 25.5 kg × 10

Seated Calf Machine
Set 1: 67.5 kg × 15
Set 2: 67.5 kg × 15

Tricep Pressdowns
Set 1: 26.5 kg × 10
Set 2: 26.5 kg × 10

Workout Notes: Highlights: technical failure on pendlays again, kept the weight steady on squats so I could work on form, rocked the bench.

I started reading Rippetoe’s “Starting Strength” in iBooks, and realized that my squat form could use some work. Biggest thing was that I was far too vertical. In the video for today you’ll see that I’m still too vertical, but he mentioned that you’ll feel it in the glutes if you are... and I did. So I got set up better on the next two squats, and I feel like it was a significant improvement. Fixed my grip so the thumb is over the bar, which enabled me to pull the bar down more (e.g. into the back, not lower) during the motion. Also got my knees opened up more, so I’m overall pretty happy with this one today.

Bench press was strong. Barely got the last rep of the last set up, though; 72.5kg next week will be hard.

Pendlays... I love these things, but I’m clearly not doing them right. Next week is a deload week anyway, but after that I’m going to drop the weight a bit and work on not moving my butt towards the bar. I anyway couldn’t get it to my chest in the last few reps, but I think I’ll drop a full 15% so I can emphasize good form.

Face pulls and tricep press downs were tight. Calf raises managed to not cramp - barely - which is all I hope for these days, even if I managed to go up in weight, too.

[Celf]

Just subscribed. I started F5 this week with around the same weights on some lifts, so I'm curious to see your progress!

[Corbets]

Best of luck! It’s a fun program, and I’m really enjoying learning how to do these big compound lifts correctly. I can see some really amazing muscle definition in my legs when tensed now, and my pecs are starting to fill out, and it’s just been about 7 weeks. I’m sure after a few more months I’ll be posting pics here.

And I couldn’t be happier with the amounts I’m putting up on some of the big lifts after less than two months!

[Corbets]

Fierce 5 - Workout B #12
Friday, 22 June 2018 at 06:30

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 5
Set 4: 60 kg × 5
Set 5: 60 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 37.5 kg × 5
Set 4: 37.5 kg × 5
Set 5: 37.5 kg × 6

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 75 kg × 5
Set 4: 75 kg × 5
Set 5: 75 kg × 5

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps

Bicep Curl
Set 1: 25 kg × 10
Set 2: 25 kg × 10

Workout Notes: Starting to show some weight gain, so it seems the calorie intake is now on track. Will re-evaluate at month-end. Plan to measure and photograph this weekend though.

Overall was a good workout today. Didn’t hit the pull-ups target, so I added an extra set at the end of the workout. Focused on explosiveness on the overhead press, then tossed an extra rep on as well.

Had a good family run yesterday, little over 10km. Will probably increase my running next week slightly, given that it’s a deload week for the CNS. We’ll see though - will still be in the gym, doing low intensity and helping my fiancée start the All Pro routine.

[Corbets]

I’ve posted new photos in BodySpace, but I’ll forgive you if you don’t see a difference. I see it, but it’s not huge (I do like the way I look in my new profile photo, though - that side view shows some nice lats and a starting view of abs). Then again, I’ve barely gained weight in the last 7 weeks, so that pretty much explains it. I’ve been eating more in the last two weeks, and seem to be slowly gaining weight according to Happy Scale (actually, today it shows a weekly gain of zero, but over the last week it’s been nearer to 0.1 or 0.2kg), but it’s not a massive increase yet.

I still may have to up my intake further, but I’ll give it another week before making that call. Not sure how much the deload week coming up will impact weight gain.

As for my measurements, my arms are a little smaller, my chest and thighs a little bigger. I guess the arms are a measuring error, but who knows - just reporting the facts as they lay.

Neck: 39cm / 15.3”
Shoulders: 114cm / 44.8”
Chest: 98.5cm / 38.8”
Biceps: 36.5cm / 14.3” (well, the left is a tiny bit smaller)
Forearms: 29cm / 11.4”
Stomach: 82.5cm / 32.5”
Waist: 86cm / 33.9” (odd, as I feel like my stomach protrudes a bit more than the waist)
Hips: 95.5cm / 37.6”
Thighs: 59cm / 23.2”
Calves: 41cm / 16.1”

I’ll post new measurements at the end of July when I turn 39.

[Corbets]

All Pro #1
Monday, 25 June 2018 at 06:10

Squat
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 35 kg × 10
Set 4: 70 kg × 5

Bench Press
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 25 kg × 10
Set 4: 60 kg × 8

Bent Over Row
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 20 kg × 11
Set 4: 60 kg × 8

Military Press
Set 1: 17.5 kg × 10
Set 2: 35 kg × 8

Stiff Legged Deadlift
Set 1: 20 kg × 10
Set 2: 40 kg × 10

Upright Barbell Row
Set 1: 15 kg × 10
Set 2: 30 kg × 10

Seated Calf Machine
Set 1: 72.5 kg × 8
Set 2: 72.5 kg × 8

Workout Notes: Working with my fiancée today to get her form right as she starts the all pro program, so I just did the same lifts. Only one work set per lift, though, and I kept them fairly light (maybe 80% of my normal lifts) so that my deload week won’t be compromised. Nice way to start the day!

[Corbets]

10.5km run at 5am this mornnng, 4:40 pace. Not bad. Deload week continues!

[Corbets]

No lift yesterday (first time this year...!) or run today. Seem to have caught a bit of bronchitis!

Still, I’m doing better now, so I expect to hit the gym again tomorrow.

[Corbets]

All Pro #2
Friday, 29 June 2018 at 06:19

Squat
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 40 kg × 8
Set 4: 40 kg × 8

Bench Press
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 40 kg × 8
Set 4: 40 kg × 8

Bent Over Row
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 40 kg × 8
Set 4: 40 kg × 8

Military Press
Set 1: 20 kg × 8
Set 2: 30 kg × 9

Stiff Legged Deadlift
Set 1: 20 kg × 8
Set 2: 40 kg × 10

Upright Barbell Row
Set 1: 20 kg × 10
Set 2: 30 kg × 10

Seated Calf Machine
Set 1: 67.5 kg × 10
Set 2: 67.5 kg × 10

Workout Notes: Another light session with the fiancée. Looking forward to lifting heavy on F5 again on Monday!

[Corbets]

Fierce 5 - Workout A #14
Monday, 2 July 2018 at 06:25

Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 85 kg × 5
Set 4: 85 kg × 5
Set 5: 85 kg × 5

Bench Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 72.5 kg × 5
Set 4: 72.5 kg × 5
Set 5: 72.5 kg × 3

Pendlay Row
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 5
Set 4: 60 kg × 5
Set 5: 60 kg × 5

Face Pull
Set 1: 26.5 kg × 10
Set 2: 26.5 kg × 10
Set 3: 25.5 kg × 10

Seated Calf Machine
Set 1: 72.5 kg × 15
Set 2: 72.5 kg × 15

Tricep Pressdowns
Set 1: 28 kg × 10
Set 2: 28 kg × 10

Workout Notes: Did more than my body weight on squats for reps today! Sweet!

Failed on the bench (though I put up a good fight) and reset the Pendlays this time around. Feels good to be back lifting heavy again.

Overall, decent workout!

[Celf]

Welcome back to F5!

[Corbets]

Welcome back to F5!

Hah, thanks!

It’s a rough week - have to only train twice this week due to work schedules, but at the same time, those squats felt like they needed an extra day for recovery...

[Corbets]

Fierce 5 - Workout B #13
Friday, 6 July 2018 at 06:22

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 65 kg × 5
Set 4: 65 kg × 5
Set 5: 65 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 40 kg × 5
Set 4: 40 kg × 5
Set 5: 40 kg × 5

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 80 kg × 5
Set 4: 80 kg × 5
Set 5: 80 kg × 5

Pull Up
Set 1: 8 reps
Set 2: 7 reps
Set 3: 4 reps

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps

Bicep Curl
Set 1: 25 kg × 12
Set 2: 25 kg × 12

Workout Notes: Pushed hard on the pull-ups - maybe I should have tried pulling hard instead. ;-)

Overall, decent workout, and my arms are rock hard afterwards. Still amazed at how little isolation work I need to do, yet I still feel my core and arms tightening up!

[Corbets]

Fierce 5 - Workout A #15
Monday, 9 July 2018 at 06:17

Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 5
Set 4: 90 kg × 4
Set 5: 85 kg × 5

Bench Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 72.5 kg × 5
Set 4: 72.5 kg × 3
Set 5: 72.5 kg × 2

Pendlay Row
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 62.5 kg × 5
Set 4: 62.5 kg × 5
Set 5: 62.5 kg × 5

Face Pull
Set 1: 28 kg × 10
Set 2: 28 kg × 10
Set 3: 28 kg × 10

Seated Calf Machine
Set 1: 77.2 kg × 15
Set 2: 77.2 kg × 15

Tricep Pressdowns
Set 1: 29 kg × 10
Set 2: 29 kg × 10

Workout Notes: PR on the squats, followed by failure. 90kg was heavy!

Second failure on the bench, so a reset is due on Friday.

Everything else went well. I’m definitely getting stronger!

[Corbets]

Fierce 5 - Workout B #14
Wednesday, 11 July 2018 at 06:12

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42.5 kg × 5
Set 4: 42.5 kg × 5
Set 5: 42.5 kg × 5

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 85 kg × 5
Set 4: 85 kg × 5
Set 5: 85 kg × 5

Pull Up
Set 1: 8 reps
Set 2: 7 reps
Set 3: 5 reps

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps

Bicep Curl
Set 1: 25 kg × 14
Set 2: 25 kg × 14

Workout Notes: PB on front squats and RDLs. Didn’t even realize it on the squats until I looked at the logs...

I also have confidence that I’ll hit a PB on the OHPs next week.

However, grip is becoming a problem on the RDLs. I use the thumb-locked-in grip, but it seems to slide out nonetheless, and then I manage to catch the weight with my fingers, squeak out the last few reps, and hurriedly rack the weight. I’ll have to figure that one out soon.

[Corbets]

Fierce 5 - Workout A #16
Friday, 13 July 2018 at 06:20

Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 5
Set 4: 90 kg × 4
Set 5: 80 kg × 5

Bench Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 62.5 kg × 5
Set 3: 62.5 kg × 5
Set 4: 62.5 kg × 6

Pendlay Row
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 62.5 kg × 5
Set 4: 62.5 kg × 5
Set 5: 62.5 kg × 5

Face Pull
Set 1: 28 kg × 10
Set 2: 28 kg × 10
Set 3: 28 kg × 10

Seated Calf Machine
Set 1: 77.2 kg × 15
Set 2: 77.2 kg × 12

Tricep Pressdowns
Set 1: 29 kg × 10
Set 2: 29 kg × 10

Workout Notes: All around ok, but I *almost* made that fifth rep in the second work set of squats!

Will have to reset again.

[Corbets]

10x20s sprints today, plus 1km warmups and cooldowns. And about 21km of jogging earlier this week.

I’m now up 2kg from my May 1 weight, which feels like the right pace to me. I’ll probably do month-long cut in the run-up to thanksgiving, so that I can feel a little less guilty about enjoying my holiday snacks and winter comfort food, but for the moment let the weight gain continue!

[Corbets]

Fierce 5 - Workout B #15
Monday, 16 July 2018 at 06:22

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 75 kg × 5
Set 4: 75 kg × 2
Set 5: 70 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 5
Set 4: 45 kg × 5
Set 5: 45 kg × 5

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 5
Set 4: 90 kg × 5
Set 5: 90 kg × 5

Chin Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Bicep Curl
Set 1: 27.5 kg × 10
Set 2: 27.5 kg × 10

Workout Notes: Holy tomato face, Batman! That second rep on the second set of the front squats was a killer - I’ve never gone so slow through the concentric before. But I made it, and with perfect form, even if I did decide to rack it immediately afterwards! Amazing how light the 70s felt in set 3...

Definitely seeing the value of the fail/reset progression now, though. I exceeded my PBs in both OHP and front squats, and those were the first two exercises where I failed a lift. But the progression back up has clearly made me stronger, and my form is better.

With the RDLs, I managed to pull my thumb further forward using my fingers. That helped lock the bar in better and made it more feasible to lift the heavier weight today.

Finally, I subbed chin-ups for the pull-ups, since I wasn’t making any progress on those. That made it possible to finally hit 3x8, though barely. I’ll stick with these until the end of August, then flip back to pull-ups.

Great session today! Now if only my belly didn’t feel like it was folding over my waistline on my jeans... ;-)