Lance’s Fierce 5 Novice Log

[Corbets]

Fierce 5 - Workout A #17
Wednesday, 18 July 2018 at 06:26

Squat
Set 1: 20 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

Bench Press
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

Pendlay Row
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

Face Pull
Set 1: 29 kg × 10
Set 2: 29 kg × 10
Set 3: 29 kg × 10

Seated Calf Machine
Set 1: 82.2 kg × 15
Set 2: 82.2 kg × 12

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

Workout Notes: Pretty decent today, though it all felt pretty hard today. I think that Monday’s failure on the front squats left me pretty exhausted, and that carried over to today.

Still, got it all done, and clean. Accessory exercises are getting pretty hard at the moment. Primaries have all reset fairly recently, so only the Pendlays are truly approaching difficult just now.

Didn’t run yesterday, but reduced calories accordingly.

Fiancée’s birthday is Friday, and mine in two weeks, so there will be cake. Need to account for the fact that my carbs will be going up the next two weekends...

[Corbets]

Fierce 5 - Workout B #16
Friday, 20 July 2018 at 06:24

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 × 5
Set 5: 75 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: 10 reps
Set 2: 10 reps

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

Workout Notes: Hell yeah! Aced the front squats that bested me on Monday! That means I get to go up on Wednesday.

OHPs were hard but doable.

RDLs are becoming almost impossible due to grip. Need to figure something out there quick.

Neutral grip on the pull-ups today.

[Celf]

Good job on the front squats! (and all the other lifts off course )

[Corbets]

Thanks! The fronts were definitely what felt best to me; pushing through after a hard day the previous time felt like an amazing accomplishment.

I just want to start passing 100kg on some lifts now... of course, once I do, I’ll have other milestones to reach.

[Corbets]

Fierce 5 - Workout A #18
Monday, 23 July 2018 at 06:20

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 × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 67.5 kg × 5
Set 4: 67.5 kg × 5
Set 5: 67.5 kg × 5

Pendlay Row
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 67.5 kg × 5
Set 4: 67.5 kg × 5
Set 5: 67.5 kg × 5

Face Pull
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10

Seated Calf Machine
Set 1: 82.2 kg × 15
Set 2: 82.2 kg × 15

Tricep Pressdowns
Set 1: 30 kg × 10
Set 2: 30 kg × 10

Workout Notes: Did it. Nothing great, nothing bad. Tired!

[Corbets]

4 sets of 10 sprints today. 10s on, 20s off.

Nice to change up the runs a bit.

[Corbets]

Fierce 5 - Workout B #17
Wednesday, 25 July 2018 at 06:24

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 80 kg × 3
Set 4: 75 kg × 5
Set 5: 75 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 47.5 kg × 5
Set 4: 47.5 kg × 5
Set 5: 47.5 kg × 3

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 95 kg × 5
Set 4: 95 kg × 5
Set 5: 95 kg × 5

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

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

Bicep Curl
Set 1: 27.5 kg × 11
Set 2: 27.5 kg × 11

Workout Notes: Failed on the fronts and OHPs; came awfully close on the last OHPs, though. Definitely have those next time.

Neutral grip on the chin-ups. Not sure if that makes them chin-ups or pull-ups. ;-)

All around a low energy day, though I feel like the RDLs were quite good.

[Corbets]

Fierce 5 - Workout A #19
Friday, 27 July 2018 at 06:53

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: 40 kg × 5 [Warm-up]
Set 3: 67.5 kg × 5
Set 4: 67.5 kg × 5
Set 5: 67.5 kg × 5

Pendlay Row
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 67.5 kg × 5
Set 4: 67.5 kg × 5
Set 5: 67.5 kg × 5

Face Pull
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10

Seated Calf Machine
Set 1: 82.2 kg × 15
Set 2: 82.2 kg × 15

Tricep Pressdowns
Set 1: 30 kg × 10
Set 2: 30 kg × 10

Chin Up
Set 1: 8 reps

[Corbets]

Video from today’s session (squats and bench only). I think that the squats could be just a bit lower, and I’m considering whether I need to aim the bar to touch a little higher on my chest, but otherwise pretty ok, I think.

[Corbets]

Fierce 5 - Workout B #18
Sunday, 29 July 2018 at 08:24

Front 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 × 3

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 47.5 kg × 5
Set 4: 47.5 kg × 5
Set 5: 47.5 kg × 5

Romanian Deadlift
Set 1: 20 kg × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5

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

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

Bicep Curl
Set 1: 27.5 kg × 12
Set 2: 27.5 kg × 12

Workout Notes: Fueled by Dominos today - it is, after all, my 39th birthday today!

Came really, really, REALLY close on those front squats! Even though I should reset now, I’m going to keep the same weight on Friday. After all, I moved today’s lift a day ahead due travel plans tomorrow, so I’m working on a slightly fatigued body. Let’s see.

OHPs: accomplished as predicted! Do it again on Friday and I’ll be at 50kg next week.

RDLs: first lift where I’ve ever done reps at 100kg! Go me!!!!

One down on the neutral grip chin-ups, but that’s ok. It’s a one-off; according to the scale I’m carrying an extra kg or so today.

[OmarCominYo]

Happy birthday!

Nice progress btw

[Corbets]

Happy birthday!

Nice progress btw

Thanks to both! I’m putting on some fat as well, that’s pretty clear, but I feel like the muscle is coming along. Another month or two and I’ll cut back to 82kg, but it should be an even leaner 82 than I had in May. Can’t wait.

[Corbets]

Fierce 5 - Workout A #20
Wednesday, 1 August 2018 at 08:52

Squat
Set 1: 30 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

Bench Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 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 × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 5

Face Pull
Set 1: 31.5 kg × 10
Set 2: 31.5 kg × 10
Set 3: 31.5 kg × 10

Seated Calf Machine
Set 1: 82.2 kg × 15
Set 2: 82.2 kg × 15

Tricep Pressdowns
Set 1: 31.5 kg × 10
Set 2: 31.5 kg × 10

Workout Notes: Yawned a lot going in, but I actually felt pretty strong on everything. Go me!

[Corbets]

Fierce 5 - Workout B #19
Friday, 3 August 2018 at 06:23

Front 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

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 47.5 kg × 5
Set 4: 47.5 kg × 5
Set 5: 47.5 kg × 5

Romanian Deadlift
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5

Chin Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 9 reps

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

Bicep Curl
Set 1: 27.5 kg × 12
Set 2: 27.5 kg × 12

Workout Notes: Big and strong, that’s me!

No fails today, despite high weight on everything - that felt amazing.

Ate “clean” yesterday at a very reduced calorie level to compensate a few days’ overeating, but otherwise, nothing special about my prep. Feeling great!

[Corbets]

Fierce 5 - Workout A #21
Monday, 6 August 2018 at 06:24

Squat
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

Bench Press
Set 1: 30 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

Pendlay Row
Set 1: 40 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: 32.5 kg × 10
Set 2: 32.5 kg × 10
Set 3: 32.5 kg × 10

Seated Calf Machine
Set 1: 87.2 kg × 15
Set 2: 87.2 kg × 13

Tricep Pressdowns
Set 1: 31.5 kg × 10
Set 2: 31.5 kg × 7

Workout Notes: Somehow missed that I’d done 70s last week on both the bench and the Pendlays, so I didn’t increment today. But maybe that’s for the best, as I hit technical failure on set 3 of the Pendlays?

Squats felt strong, though, and the bench looked good!

[Corbets]

Fierce 5 - Workout B #20
Wednesday, 8 August 2018 at 06:18

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 95 kg × 0
Set 4: 90 kg × 0
Set 5: 80 kg × 3
Set 6: 60 kg × 5

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 50 kg × 5
Set 4: 50 kg × 5
Set 5: 50 kg × 5

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 105 kg × 5
Set 4: 105 kg × 5
Set 5: 105 kg × 5

Chin Up
Set 1: +5 kg × 8
Set 2: +5 kg × 7
Set 3: +5 kg × 5

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

Bicep Curl
Set 1: 30 kg × 8
Set 2: 30 kg × 8

Workout Notes: Totally miscalculated the weight on the bar for the first two sets of front squats! Hence the failures. Oh well, did good on the rest!

Added weight to the wide grip chin-ups for the first time. That makes it hard!

[Corbets]

Fierce 5 - Workout A #2
Monday, 13 August 2018 at 09:20

Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 90 kg × 5
Set 4: 90 kg × 5
Set 5: 90 kg × 5

Bench Press
Set 1: 20 kg × 10 [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 × 5

Pendlay Row
Set 1: 20 kg × 5 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 72.5 kg × 4
Set 4: 72.5 kg × 4
Set 5: 72.5 kg × 5

Face Pull
Set 1: 32.5 kg × 10
Set 2: 32.5 kg × 10
Set 3: 32.5 kg × 10

Seated Calf Machine
Set 1: 85.8 kg × 12
Set 2: 85.8 kg × 9

Tricep Pressdowns
Set 1: 32.5 kg × 8
Set 2: 32.5 kg × 3

Workout Notes: Kicked some a$$ today! I skipped my training session on Friday due to travel (two days of driving to holiday in Denmark), and I’ve been eating like crap for the last 4 days - by which I mean significantly over calorie targets. Still tracking, so I figure I’m around 4000-4200 per day average the last few days, against a target of 3100 for my lean bulk.

That said, all the calories and the extra rest day helped, as I squatted the 90kg fairly easily today! In fact, it was enough of a distance that I actually asked the gym staff to verify that the bar weighed 20kg, as I figured maybe I was lifting less than I thought. But no, all good, I just tore it up today.

Bench was similarly strong. Can’t complain there!

Pendlays were close. Couldn’t quite get the fifth rep, on the first two sets, even if I did in the last set. But I’ll keep the weight the same for Friday, because they were close.

Accessories weren’t as strong, but they’re on various machines (seated calf raises and tricep pull downs), so it’s possible the machines are slightly different and the weights are thus different. Not worried about them.

Had breakfast afterwards - 250g of Turkey bacon, baby! We don’t get that in Switzerland, but I love it...

[Corbets]

Fierce 5 - Workout B #21
Wednesday, 15 August 2018 at 06:58

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 85 kg × 1
Set 4: 80 kg × 2
Set 5: 75 kg × 2

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 52.5 kg × 5
Set 4: 52.5 kg × 3
Set 5: 52.5 kg × 2

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 110 kg × 5
Set 4: 110 kg × 3
Set 5: 110 kg × 3

Chin Up
Set 1: +5 kg × 8
Set 2: +5 kg × 4
Set 3: +5 kg × 3

Hanging Leg Raise
Set 1: 10 reps
Set 2: 11 reps

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

Leg Press
Set 1: 190 kg × 10

Workout Notes: Feeling kind of weak today. The squats were so bad that I added some leg presses at the end of the day.

Failed for the first time ever on the RDLs, but that was due to grip. Still haven’t gotten my straps yet.

I think I can get the OHPs at this weight next time. But that will be after my reload week, so we’ll see.

Don’t know how much the new, vacation gym had to do with anything. Sometimes you just need to get used to something new...

[Corbets]

Fierce 5 - Workout A #3
Friday, 17 August 2018 at 07:16

Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 95 kg × 5
Set 4: 95 kg × 3
Set 5: 95 kg × 1

Bench Press
Set 1: 30 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 72.5 kg × 5
Set 4: 72.5 kg × 5
Set 5: 72.5 kg × 5

Pendlay Row
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 5

Face Pull
Set 1: 32.5 kg × 10
Set 2: 32.5 kg × 10
Set 3: 32.5 kg × 10

Seated Calf Machine
Set 1: 85.8 kg × 14
Set 2: 85.8 kg × 8

Tricep Pressdowns
Set 1: 32.5 kg × 8
Set 2: 32.5 kg × 4

Workout Notes: Mixed results today. The squats were fails, but as I increased the weight I still had a PB. After my deload (next week) I imagine I’ll be able to do all 3 sets.

The bench sets were strong, but I was about an inch short of full range of motion, due to the safety bars not being adjustable any lower at my vacation gym.

My Pendlay rows were pretty decent, but I’ve let them slip just a bit behind my bench. Still, no complaints there.

And the accessories are still at lower than normal levels, but the equipment here is different and I’m confident that’s that’s the issue. So all around, acceptable!

[Corbets]

Fierce 5 - Workout B #22
Monday, 27 August 2018 at 06:22

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: 52.5 kg × 5
Set 4: 52.5 kg × 2
Set 5: 52.5 kg × 1

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 110 kg × 5
Set 4: 110 kg × 5
Set 5: 110 kg × 5

Chin 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: 30 kg × 10
Set 2: 30 kg × 10

Workout Notes: Following deload week and a calorific vacation, I’ve started a 6-week cut. I expect the lifts to feel hard during that time period...

As for today specifically, I’ve reset on the front squats and will do the same on OHPs next time. Still working on my grip on those RDLs, they’re killers!

[Corbets]

Fierce 5 - Workout A #4
Wednesday, 29 August 2018 at 06:27

Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 90 kg × 2
Set 4: 90 kg × 5
Set 5: 90 kg × 3

Bench Press
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: 75 kg × 5

Pendlay Row
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 × 5

Face Pull
Set 1: 33.5 kg × 10
Set 2: 33.5 kg × 10
Set 3: 33.5 kg × 10

Seated Calf Machine
Set 1: 87.2 kg × 15
Set 2: 87.2 kg × 12

Tricep Pressdowns
Set 1: 33.5 kg × 10
Set 2: 33.5 kg × 4

Workout Notes: Need to reset squats next time; drop back to 80 or even 75. I struggled so badly on the 95s last time that I thought I’d try 90s again, but I need a proper reset. That said, the low first set was because I realized the safeties weren’t right and stopped to reset them. Safety first.

Hit the first set at a new PR on the bench, but after that I got really weak really fast. Will try again next week and reset if necessary. But I have no idea where that third set came from - the second felt impossible and I failed after 2, but I got all 5 on the third!


Pendlays were ok. Still wish I could bring them a bit higher, but I really feel the shoulder blades come together.

Accessories were a bit hard. What more can I say?

[Corbets]

Fierce 5 - Workout B #23
Friday, 31 August 2018 at 06:30

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 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: 52.5 kg × 3
Set 4: 52.5 kg × 2
Set 5: 52.5 kg × 2

Romanian Deadlift
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 110 kg × 5
Set 4: 110 kg × 5
Set 5: 110 kg × 5

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

Decline Crunch
Set 1: +20 kg × 15
Set 2: +20 kg × 15

Bicep Curl
Set 1: 30 kg × 10
Set 2: 30 kg × 10

Workout Notes: Need to reset the OHPs on Wednesday. Felt gassed the whole time today, where even the reset front squats were hard, but I still managed the RDLs. In 4 months, I haven’t reset those once yet... though I imagine I’m close.

Pull-ups looked good for the most part, and I switched back to decline crunches as I didn’t feel like I was getting a good abs workout from the leg lifts.

[Corbets]

Out sick this week with a nasty fever. It’s undoubtedly helping with decreasing my calorie intake - ugh - but it’s not so great for muscle retention.

[Corbets]

Fierce 5 - Workout A #5
Friday, 14 September 2018 at 06:17

Squat
Set 1: 20 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

Bench Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 75 kg × 4
Set 4: 75 kg × 2
Set 5: 70 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 × 5

Face Pull
Set 1: 33.5 kg × 10
Set 2: 33.5 kg × 10
Set 3: 33.5 kg × 10

Seated Calf Machine
Set 1: 87.2 kg × 11
Set 2: 87.2 kg × 10

Tricep Pressdowns
Set 1: 33.5 kg × 10
Set 2: 33.5 kg × 6

Workout Notes: Reset on the squats, but my quads were killing me nonetheless. I blame the week and a half out due to fever.

Next week I need to reset the bench.

Otherwise, ok for being on a cut and recovering from illness!

[Corbets]

Fierce 5 - Workout B #24
Monday, 17 September 2018 at 06:18

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

Military Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 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: 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: 7 reps
Set 3: 4 reps

Decline Crunch
Set 1: +20 kg × 15
Set 2: +20 kg × 15

Bicep Curl
Set 1: 30 kg × 11
Set 2: 30 kg × 11

Workout Notes: Legs felt all cramped up after the 20kg warmup front squats, and I felt genuine pain after the 50, so I decided not to do a full routine today. Warmup weights only on the front squats.

Was due for a reset on the OHPs today due to multiple failures, so I took it. Good thing, too. All around shattered today!

No chance of lifting my 110s on the RDLs, so I dropped the weight. Still felt killer.

[Corbets]

Fierce 5 - Workout A #6
Wednesday, 19 September 2018 at 06:09

Squat
Set 1: 20 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

Bench Press
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

Pendlay Row
Set 1: 20 kg × 10 [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 × 5

[Corbets]

Fierce 5 - Workout B #25
Friday, 21 September 2018 at 06:23

Front Squat
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 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: 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: 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: 6 reps

Decline Crunch
Set 1: +20 kg × 15
Set 2: +20 kg × 15

Bicep Curl
Set 1: 30 kg × 11
Set 2: 30 kg × 11

Workout Notes: Felt pretty decent today. Slowly getting back into the lifting cycle... albeit at reduced weights!

[Corbets]

Fierce 5 - Workout A #7
Monday, 24 September 2018 at 06:11

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 80 kg × 5
Set 4: 80 kg × 5
Set 5: 80 kg × 5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 67.5 kg × 5
Set 4: 67.5 kg × 5
Set 5: 67.5 kg × 5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 75 kg × 5
Set 4: 75 kg × 5
Set 5: 75 kg × 5

Face Pull (Cable)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 35 kg × 10

Seated Calf Machine
Set 1: 87.2 kg × 12
Set 2: 87.2 kg × 9

Tricep Pressdowns
Set 1: 31.5 kg × 10
Set 2: 31.5 kg × 10

Workout Notes: Focus on form, baby. Focus on form.

[Corbets]

Fierce 5 - Workout B #27
Wednesday, 26 September 2018 at 06:20

Front Squat (Barbell)
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

Strict Military Press (Barbell)
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 (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 95 kg × 5
Set 4: 95 kg × 5
Set 5: 95 kg × 5

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

Decline Crunch
Set 1: +20 kg × 15
Set 2: +20 kg × 15

Bicep Curl (Barbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12

[Corbets]

Fierce 5 - Workout A #8
Monday, 1 October 2018 at 06:14

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 85 kg × 5
Set 4: 85 kg × 5
Set 5: 85 kg × 5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 10

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 75 kg × 5
Set 4: 75 kg × 5
Set 5: 75 kg × 5

Face Pull (Cable)
Set 1: 36 kg × 10
Set 2: 36 kg × 10
Set 3: 36 kg × 10

Seated Calf Machine
Set 1: 87.2 kg × 12
Set 2: 87.2 kg × 8

Tricep Pressdowns
Set 1: 32.5 kg × 10
Set 2: 32.5 kg × 10

Workout Notes: Bench felt pretty easy today for some reason... triple checked the weight though. Rows felt pretty good too!