Lance’s Fierce 5 Novice Log

[Corbets]

Fierce 5 - Workout B
Monday, 24 December 2018 at 09:21

Front Squat (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

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [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 (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 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: 9 reps

Sit Up
Set 1: 30 reps
Set 2: 20 reps

Workout Notes: Again, not bad today. Those sit-ups on the GHD feel pretty good! And everything else was decent.

Merry Christmas!

[Corbets]

Fierce 5 - Workout A
Thursday, 27 December 2018 at 11:33

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 105 kg × 2
Set 5: 100 kg × 5
Set 6: 100 kg × 5

Bench Press (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

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: 27.5 kg × 10
Set 2: 27.5 kg × 10
Set 3: 27.5 kg × 10

Bicep Curl (Barbell)
Set 1: 32.5 kg × 12
Set 2: 32.5 kg × 8

Tricep Pressdowns
Set 1: 32.5 kg × 10
Set 2: 32.5 kg × 6

Workout Notes: Squats felt too heavy today, form on the first set sucked.

Still doing bench without safeties (hopefully for the last time!) and standing face-pulls (therefore reduced weight).

[Corbets]

Fierce 5 - Workout B
Monday, 31 December 2018 at 07:37

Front Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 80 kg × 5
Set 4: 80 kg × 5
Set 5: 80 kg × 5

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 50 kg × 5
Set 4: 50 kg × 5
Set 5: 50 kg × 4

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 70 kg × 5 [Warm-up]
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 110 kg × 5

Chin Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 10 reps

Workout Notes: Body felt weak, so I kept OHPs and RDLs at the same weight as last week.

Decent day though. Skipped the accessories again.

[Corbets]

Fierce 5 - Workout A
Wednesday, 2 January 2019 at 05:54

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 105 kg × 5
Set 4: 105 kg × 4
Set 5: 100 kg × 4

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 × 5

Pendlay Row (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 × 5

Face Pull (Cable)
Set 1: 27.5 kg × 10
Set 2: 27.5 kg × 10
Set 3: 27.5 kg × 10

Standing Calf Raise (Dumbbell)
Set 1: 64 kg × 15
Set 2: 80 kg × 15

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

Workout Notes: Squats were rough! Time for a reset.

Went low on the bench because I can’t get the safeties right on this half rack.

And I took it down slightly on the Pendlays in order to focus on form today.

[Corbets]

Fierce 5 - Workout B
Friday, 4 January 2019 at 05:56

Front Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 80 kg × 5
Set 5: 80 kg × 5
Set 6: 80 kg × 1

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [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: 70 kg × 5
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: 9 reps

Sit Up
Set 1: 20 reps
Set 2: 27 reps

Workout Notes: Not sure if the extra warmup set on the front squats today was a good idea or not. Then again, I finally got serious about my cut, so that could be the issue.

[Corbets]

Fierce 5 - Workout A
Wednesday, 9 January 2019 at 05:48

Squat (Barbell)
Set 1: 20 kg × 10 [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 (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 × 7

Pendlay Row (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 × 5

Face Pull (Cable)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10

Bicep Curl (Barbell)
Set 1: 32.5 kg × 8
Set 2: 32.5 kg × 5

Tricep Pressdowns
Set 1: 32.5 kg × 10
Set 2: 32.5 kg × 8

Workout Notes: Ass mich lower on those squats. Felt pretty good despite the lower weight!

My home rack arrived yesterday though, so I’ll spend the weekend assembling it and plan to be able to get back to steady gains (despite the cut, because it’s all about mindset) on good equipment starting next week!

[Corbets]

Fierce 5 - Workout B
Monday, 14 January 2019 at 05:30

Front Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 80 kg × 4
Set 4: 80 kg × 1
Set 5: 75 kg × 5

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 50 kg × 4
Set 4: 50 kg × 4
Set 5: 50 kg × 3

Romanian Deadlift (Barbell)
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

Neutral Grip Chin-Up
Set 1: +10 kg × 6
Set 2: +10 kg × 5
Set 3: +10 kg × 3

Sit Up
Set 1: 50 reps
Set 2: 40 reps

Bicep Curl (Dumbbell)
Set 1: 13.6 kg × 8
Set 2: 13.6 kg × 9

Workout Notes: Brand new home gym - Rogue RML-690. Still missing some stuff, though, like collars, so I didn’t risk dropping the bar. Rather quit a rep early this time around.

And then I ended up setting the weight down on the second set anyway!

Generally, I expect it will be a week or two before I’m totally comfortable with the new kit. But I do love it so far!

Video to follow.

[Corbets]

[Corbets]

Fierce 5 - Workout A
Wednesday, 16 January 2019 at 05:55

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 90 kg × 5
Set 4: 90 kg × 3
Set 5: 90 kg × 1

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 70 kg × 5
Set 4: 72.5 kg × 5
Set 5: 72.5 kg × 5

Pendlay Row (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 × 5

Wide Pull Up
Set 1: 4 reps

Workout Notes: Hit the uprights on the second set of squats, causing me to set the weight down.

And again on the third set!!! Not sure what I’m doing wrong, but I guess I need to take advantage of the depth of this rack and step further back.

Haven’t figured out yet what to do in place of face-pulls. Reverse flies will make sense, but the movers destroyed one of my BowFlex Selechttech dumbbells, so I need to get something new before I can do that.

And the good news is that the electrician has now been here and the lighting is FAR better than last time!

[Corbets]

Fierce 5 - Workout A Home
Monday, 21 January 2019 at 05:40

Squat (Barbell)
Set 1: 20 kg × 10 [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 (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

Pendlay Row (Barbell)
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

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

Standing Calf Raise (Barbell)
Set 1: 90 kg × 10
Set 2: 90 kg × 15

Triceps Dip
Set 1: 6 reps
Set 2: 9 reps

Workout Notes: Good one today. Heart pounding, that’s for sure!

New gym is more or less complete. Details here: https://forum.bodybuilding.com/showt...post1571651401

[Corbets]

And the form check video:

[Corbets]

Fierce 5 - Workout A Home
Friday, 25 January 2019 at 05:08

Squat (Barbell)
Set 1: 20 kg × 10 [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 (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

Pendlay Row (Barbell)
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

Face Pulls (Barbell)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10

Standing Calf Raise (Barbell)
Set 1: 90 kg × 15
Set 2: 90 kg × 15

Triceps Dip
Set 1: 10 reps
Set 2: 10 reps

Ball-Grip Pull-Ups
Set 1: 1 rep
Set 2: 2 reps

Workout Notes: Working on tightening up my form per feedback from a form check here. A Brian Alsruhe Video gave me a good cue on the breathing that I think has helped a lot, and I’ve taken a slightly wider squat stance.

First time doing face-pulls with a barbell. That’s a bit odd, and I’m not sure it’s ideal yet, but I can actually it more in the delts (I think?) than I did with the cables, so this may turn out to be quite positive.

Added in some pull-ups using the ball grips on my RML-690. Those are tough on the forearms, but it was my back that got me.

[Corbets]

Fierce 5 - Workout B Home
Sunday, 27 January 2019 at 10:03

Front Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 85 kg × 3
Set 4: 80 kg × 5
Set 5: 80 kg × 5

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [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 × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 125 kg × 5
Set 4: 125 kg × 5
Set 5: 125 kg × 5

Neutral Grip Chin-Up
Set 1: +10 kg × 7
Set 2: +10 kg × 5
Set 3: +10 kg × 5

Sit Up
Set 1: 50 reps
Set 2: 50 reps

Bicep Curl (Dumbbell)
Set 1: 13.6 kg × 10
Set 2: 13.6 kg × 10

Workout Notes: Day early today because I’m traveling to Estonia the next two days.

Oops. Misremembered and tried to go up on the fronts. Still, good effort. Didn’t realize it at the time, but that was a PB for weight.

Reset on the OHPs today, but only by 10%.

RDLs are nearing my max again - next week. Feel like my form is better after watching a video by Eric Helms; better focus on the hamstrings now.

And I put everything into those weighted pull-ups, eeked out another two reps!

[Corbets]

Fierce 5 - Workout A Home
Thursday, 31 January 2019 at 05:19

Squat (Barbell)
Set 1: 20 kg × 10 [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 (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 77.5 kg × 5
Set 4: 77.5 kg × 5
Set 5: 77.5 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 Pulls (Barbell)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 9

Standing Calf Raise (Barbell)
Set 1: 95 kg × 10
Set 2: 95 kg × 15

Triceps Dip
Set 1: 10 reps
Set 2: 11 reps

[Corbets]

Fierce 5 - Workout B Home
Saturday, 2 February 2019 at 06:58

Front Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 85 kg × 2
Set 4: 80 kg × 3

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [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 × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 125 kg × 5
Set 4: 125 kg × 5
Set 5: 125 kg × 5

Neutral Grip Chin-Up
Set 1: +10 kg × 8
Set 2: +10 kg × 5
Set 3: +10 kg × 5

Bicep Curl (Barbell)
Set 1: 25 kg × 10
Set 2: 25 kg × 10

Workout Notes: Squats were horrible today!

Good RDLs though. And I don’t as surprised to knock out 8 weighted pull-ups on that first set!

Switched to straight bar bicep curls. I think I like those, will stick with them for a few months.

Not the best lifting session ever, but as I’ve just started bulking again, I figure they’ll get better!

[Corbets]

Fierce 5 - Workout A Home
Wednesday, 6 February 2019 at 05:14

Squat (Barbell)
Set 1: 20 kg × 10 [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 (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 80 kg × 5
Set 4: 80 kg × 5
Set 5: 80 kg × 5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 77.5 kg × 5
Set 4: 77.5 kg × 5
Set 5: 77.5 kg × 5

Face Pulls (Barbell)
Set 1: 32.5 kg × 10
Set 2: 32.5 kg × 10
Set 3: 32.5 kg × 10

Standing Calf Raise (Barbell)
Set 1: 95 kg × 15
Set 2: 95 kg × 15

Triceps Dip
Set 1: 15 reps
Set 2: 11 reps

Workout Notes: Squats were solid form today; really focused on that hip hinge.

Bench... was that a PB? Need to check, felt amazing! Last rep took everything! EDIT: yup!!!

Rows were the pretty darned good too.

Turns out that was my 100th lift since starting Fierce 5!

[Corbets]

Fierce 5 - Workout B - Home
Friday, 8 February 2019 at 05:23

Front Squat (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

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [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 × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 130 kg × 5
Set 4: 130 kg × 5
Set 5: 130 kg × 5

Neutral Grip Chin-Up
Set 1: +10 kg × 8
Set 2: +10 kg × 5
Set 3: +10 kg × 4

Workout Notes: Bit short on time. Shouldn’t watch cartoons between sets.

First time I used a belt on the RDLs today. I think I’ll keep using it - feels helpful for focusing my breathing.

[CLstr]

Fierce 5 - Workout B - Home
Friday, 8 February 2019 at 05:23

Front Squat (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

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [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 × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 130 kg × 5
Set 4: 130 kg × 5
Set 5: 130 kg × 5

Neutral Grip Chin-Up
Set 1: +10 kg × 8
Set 2: +10 kg × 5
Set 3: +10 kg × 4

Workout Notes: Bit short on time. Shouldn’t watch cartoons between sets.

First time I used a belt on the RDLs today. I think I’ll keep using it - feels helpful for focusing my breathing.

Great progress! I just started this workout. Do you mind uploading some recent before and after pictures?

[Corbets]

I wouldn’t mind, but I’m not to after yet.

[Corbets]

Fierce 5 - Workout A - Home
Monday, 11 February 2019 at 05:13

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 95 kg × 5
Set 4: 95 kg × 5
Set 5: 95 kg × 5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 82.5 kg × 5
Set 4: 82.5 kg × 4
Set 5: 82.5 kg × 2

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 80 kg × 3 [Warm-up]
Set 4: 80 kg × 4
Set 5: 80 kg × 4

Face Pulls (Barbell)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 35 kg × 10

Standing Calf Raise (Barbell)
Set 1: 100 kg × 15
Set 2: 100 kg × 15

Triceps Dip
Set 1: 15 reps
Set 2: 11 reps

Workout Notes: Wearing the belt on the squats now too. I think I’ll stick with it.

Another PB on the bench! Bulking rocks! But I blew it on the second set, form got a little sloppy and I came down too far on my chest, causing me to lose strength and have to set the bar down. Or maybe I just plain ran out of gas!

Pendlays were hard.


Video didn’t upload at high res, for some reason....

[CLstr]

I wouldn’t mind, but I’m not to after yet.

haha alright! Are you gaining much mass?

[Corbets]

haha alright! Are you gaining much mass?

Yeah, but that’s dependent on how much you eat.

Muscle gain has been good. Would have been even better if I’d kept bulking, but I got uncomfortable putting on some fat, so I took the time to cut a lot of it off before going back to bulking.

[Corbets]

Fierce 5 - Workout B - Home
Wednesday, 13 February 2019 at 05:19

Front Squat (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

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [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 (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 125 kg × 5
Set 4: 125 kg × 5
Set 5: 125 kg × 5

Neutral Grip Chin-Up
Set 1: +10 kg × 7
Set 2: +10 kg × 6
Set 3: +10 kg × 4

Sit Up
Set 1: 50 reps
Set 2: 30 reps

Bicep Curl (Barbell)
Set 1: 30 kg × 10
Set 2: 30 kg × 10

Workout Notes: Reset on the front squats given difficulties both times last week. I expect to smash the plateau this cycle, though - aiming for 100kg. Edit: although the way those felt, I’m uncertain! Damn!

Sometimes, though, you do a set and realize that THAT is exactly the way a lift is supposed to feel, perfect weight, perfect form, etc. That was set two of the RDLs for me today. Freaking awesome.

[Corbets]

Fierce 5 - Workout A - Home
Friday, 15 February 2019 at 05:28

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 95 kg × 5
Set 4: 95 kg × 5
Set 5: 95 kg × 5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 82.5 kg × 5
Set 5: 82.5 kg × 5
Set 6: 82.5 kg × 5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 80 kg × 3
Set 4: 80 kg × 4
Set 5: 80 kg × 4

Face Pulls (Barbell)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 35 kg × 10

Workout Notes: Didn’t have time for the accessories, but a new PB (in that I got 3x5) on the bench!

[Corbets]

Fierce 5 - Workout B - Home
Monday, 18 February 2019 at 05:24

Front Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 80 kg × 5
Set 4: 80 kg × 5
Set 5: 80 kg × 5

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [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 (Barbell)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 135 kg × 5
Set 4: 135 kg × 5
Set 5: 135 kg × 5

Neutral Grip Chin-Up
Set 1: +10 kg × 5
Set 2: +10 kg × 3
Set 3: +10 kg × 3

Bicep Curl (Barbell)
Set 1: 32.5 kg × 10
Set 2: 32.5 kg × 10

Workout Notes: Good effort on the front squats.

Good effort on the OHPs, too.

Personal best on the RDLs!

I had nothing left for the pull-ups, though.

[Corbets]

Fierce 5 - Workout A - Home
Thursday, 21 February 2019 at 05:06

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5

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

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 70 kg × 5
Set 5: 70 kg × 5
Set 6: 70 kg × 5

Face Pulls (Barbell)
Set 1: 37.5 kg × 10
Set 2: 37.5 kg × 10
Set 3: 37.5 kg × 10

Standing Calf Raise (Barbell)
Set 1: 105 kg × 15
Set 2: 105 kg × 15

Triceps Dip
Set 1: +5 kg × 15
Set 2: +5 kg × 11

Workout Notes: PB on the bench! Was a bit much after the first set though, try again next week. Getting really, really close to sets at my body weight!

Reset on the Pendlays. Need to make progress on those!

[Corbets]

Fierce 5 - Workout B - Home
Saturday, 23 February 2019 at 06:04

Front Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 3 [Warm-up]
Set 4: 80 kg × 5
Set 5: 80 kg × 5
Set 6: 80 kg × 5

Strict Military Press (Barbell)
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 (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 135 kg × 2
Set 4: 135 kg × 0
Set 5: 135 kg × 0

Neutral Grip Chin-Up
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps

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

Bicep Curl (Barbell)
Set 1: 32.5 kg × 10
Set 2: 32.5 kg × 10

Workout Notes: Stopped the RDLs when I felt a slight twinge in my back - decided to give it more time to recover from earlier this week rather than to risk injury at this weight.

Also, did a one-off weight reduction on the pull-ups to focus on volume this time instead.

[Corbets]

Fierce 5 - Workout B - Home
Thursday, 28 February 2019 at 05:20

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

Strict Military Press (Barbell)
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 × 5
Set 5: 52.5 kg × 4

Romanian Deadlift (Barbell)
Set 1: 40 kg × 6 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 135 kg × 5
Set 4: 135 kg × 0
Set 5: 135 kg × 0

Neutral Grip Chin-Up
Set 1: +10 kg × 6
Set 2: +10 kg × 4
Set 3: +10 kg × 3

Hanging Knee Raise
Set 1: 16 reps
Set 2: 16 reps

Bicep Curl (Barbell)
Set 1: 35 kg × 6
Set 2: 35 kg × 7

Workout Notes: Front squats felt pretty smooth, actually. Surprising, because it was only when I was done that I realized it was a PB!

Halfway up on that last rep in the OHPs. Damn. Oh well, I’ll do it again next week and go up the following week.

RDLs rocked. Amazing how much your hamstrings feel it when you’re pulling 1.5x your own body weight!

[Corbets]

Fierce 5 - Workout A - Home
Monday, 4 March 2019 at 05:13

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 70 kg × 3
Set 4: 105 kg × 5
Set 5: 105 kg × 5
Set 6: 105 kg × 2

Bench Press (Barbell)
Set 1: 20 kg × 6 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 85 kg × 5
Set 4: 85 kg × 5
Set 5: 85 kg × 1

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 Pulls (Barbell)
Set 1: 42.5 kg × 10
Set 2: 42.5 kg × 10
Set 3: 42.5 kg × 10

Standing Calf Raise (Barbell)
Set 1: 110 kg × 15
Set 2: 110 kg × 15

Bicep Curl (Barbell)
Set 1: 35 kg × 10
Set 2: 35 kg × 10

Workout Notes: Squats were hard but satisfying!

Second set on the bench was hard-fought again (obviously, given set 3). Time to reset.

[Corbets]

Fierce 5 - Workout B - Home
Wednesday, 6 March 2019 at 05:27

Front Squat (Barbell)
Set 1: 30 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 90 kg × 2
Set 4: 90 kg × 3
Set 5: 90 kg × 2

Strict Military Press (Barbell)
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 × 5
Set 5: 52.5 kg × 4

Romanian Deadlift (Barbell)
Set 1: 40 kg × 6 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 140 kg × 5
Set 4: 140 kg × 5
Set 5: 140 kg × 5

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

Hanging Leg Raise
Set 1: 15 reps
Set 2: 10 reps

Triceps Dip
Set 1: 5 reps
Set 2: 10 reps

Workout Notes: Ok, forget what I said about the front squats being smooth last week - they were rough today!!!

Still couldn’t quite make those OHPs. Will reset to 50 next week.

And another PB on the pulls! RDLs are the lift that scares me the most, from an injury perspective, but the one where I make the clearest progress nonetheless.