Lance’s Fierce 5 Novice Log

[Corbets]

Fierce 5 - Workout A - Home
Friday, 8 March 2019 at 05:06

Squat (Barbell)
Set 1: 20 kg × 6 [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 × 5

Bench Press (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

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 × 7
Set 2: 35 kg × 5

Workout Notes: Good overall, but weak on the biceps.

[Corbets]

Fierce 5 - Workout B - Home
Monday, 11 March 2019 at 05:26

Front Squat (Barbell)
Set 1: 30 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 90 kg × 5
Set 4: 90 kg × 2
Set 5: 90 kg × 0

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 × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 145 kg × 5
Set 5: 145 kg × 5
Set 6: 140 kg × 0

Pull Up
Set 1: 8 reps
Set 2: 7 reps
Set 3: 6 reps

Hanging Leg Raise
Set 1: 0 reps
Set 2: 0 reps

Triceps Dip
Set 1: 0 reps
Set 2: 0 reps

Workout Notes: Have to reset on the front squats, but it felt like a damned good effort - made 5 in that first set!

Ran out of steam on the third set of pulls - grip was about to give, so I set the bar back down and called it a day.

PBs on front squats and RDLs, even if I didn’t make 3 full sets.

[Corbets]

Fierce 5 - Workout A - Home
Thursday, 14 March 2019 at 05:04

Squat (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 × 1

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 × 5
Set 5: 82.5 kg × 3

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: 45 kg × 10
Set 2: 45 kg × 10
Set 3: 45 kg × 10

Workout Notes: This morning I essentially put my fiancée on one shoulder and her clone on the other and did squat reps. Hell yeah!

Skipped the accessories for no particularly good reason today, but I do have a corporate offsite where we’re going to kick off with some single track mountain biking, so maybe I don’t want to wear myself out completely beforehand.

PBs on both the squats and the face pulls.

[Corbets]

Fierce 5 - Workout B - Home
Saturday, 16 March 2019 at 05:54

Front Squat (Barbell)
Set 1: 30 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

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 × 0 [Warm-up]
Set 2: 70 kg × 0 [Warm-up]
Set 3: 90 kg × 0 [Warm-up]
Set 4: 145 kg × 0
Set 5: 145 kg × 0
Set 6: 140 kg × 0

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

Workout Notes: I hit the reset button on the front squats today, although it feels a bit odd, given next week is my first deload of the year. Still, that’s the program!

Last rep on. The OHPs was rough - poor foot placement, I think.

Skipped the RDLs - hopping on a plane to vacation today, and I really don’t want to risk tweaking my back on heavy weights. Plus, I’m just physically tired!

[Corbets]

Vacation Lifts - Upper
Monday, 18 March 2019 at 16:56

Incline Bench Press (Barbell)
Set 1: 20 kg × 10
Set 2: 40 kg × 5
Set 3: 60 kg × 5
Set 4: 70 kg × 5
Set 5: 75 kg × 5

Lat Pulldown (Machine)
Set 1: 20 kg × 10
Set 2: 40 kg × 10
Set 3: 60 kg × 10
Set 4: 65 kg × 10

Preacher Curl (Barbell)
Set 1: 20 kg × 15
Set 2: 30 kg × 10
Set 3: 35 kg × 10
Set 4: 40 kg × 5

Trx Row
Set 1: 10 reps
Set 2: 10 reps
Set 3: 12 reps
Set 4: 8 reps

Tricep Pressdowns
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 30 kg × 5

Lateral Raise (Dumbbell)
Set 1: 4 kg × 10
Set 2: 8 kg × 10
Set 3: 8 kg × 7

Pull Up
Set 1: 4 reps

Iso-Lateral Row (Machine)
Set 1: 45 kg × 10
Set 2: 50 kg × 10

Workout Notes: Last rep or TRX rows was horizontal. That makes it hard!

[Corbets]

Vacation Lifts - Lower
Tuesday, 19 March 2019 at 15:09

Squat (Smith Machine)
Set 1: 30.5 kg × 5

Squat (Barbell)
Set 1: 40 kg × 5
Set 2: 60 kg × 5
Set 3: 80 kg × 5
Set 4: 90 kg × 5
Set 5: 90 kg × 5

Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 120 kg × 5

Standing Calf Raise (Barbell)
Set 1: 120 kg × 15
Set 2: 120 kg × 7

Calf Press on Seated Leg Press
Set 1: 100 kg × 10
Set 2: 130 kg × 10
Set 3: 150 kg × 10

Torso Rotation (Machine)
Set 1: 30 kg × 10
Set 2: 30 kg × 10

Decline Crunch
Set 1: 50 reps

Hip Abductor (Machine)
Set 1: 40 kg × 10
Set 2: 60 kg × 10
Set 3: 70 kg × 10

Hip Adductor (Machine)
Set 1: 50 kg × 10
Set 2: 70 kg × 10

Workout Notes: Grip gave out on the calf extensions.

Keeping in mind that this is a deload week, I’m not going too heavy on any of the weights. Still, I was satisfied that the deadlifts felt fairly... if not easy, at least not overly taxing.

I should stop bothering with the abductor machine. I always max it. Same with the adductor.

[Corbets]

Vacation Lifts 3 - Push
Wednesday, 20 March 2019 at 15:37

Bench Press (Barbell)
Set 1: 15 kg × 5
Set 2: 35 kg × 5
Set 3: 65 kg × 5
Set 4: 75 kg × 5
Set 5: 80 kg × 3

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 50 kg × 5

Chest Dip
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps

Triceps Extension (Dumbbell)
Set 1: 16 kg × 10
Set 2: 20 kg × 10
Set 3: 26 kg × 10
Set 4: 30 kg × 6

Decline Crunch
Set 1: 25 reps
Set 2: 30 reps
Set 3: 30 reps

Lateral Raise (Dumbbell)
Set 1: 8 kg × 10
Set 2: 8 kg × 8
Set 3: 8 kg × 8

Shrug (Dumbbell)
Set 1: 32 kg × 10
Set 2: 32 kg × 7

Workout Notes: 15kg bar on the bench messed up my calculations today. In any case, didn’t push it too hard as there were no safeties, and I don’t like over-relying on a spotter.

The eagle-eyed amongst you will catch this as being the first P in the Fierce 5 PPL routine, more or less, but I’m not switching - just having a little fun switching things up temporarily during my holiday.

Dumbbell weights recorded per dumbbell, not in total.

[Corbets]

Vacation Lifts 4 - Pull
Thursday, 21 March 2019 at 14:49

Pendlay Row (Barbell)
Set 1: 20 kg × 10
Set 2: 40 kg × 5
Set 3: 75 kg × 5
Set 4: 75 kg × 5
Set 5: 75 kg × 5

Yates Row
Set 1: 20 kg × 10
Set 2: 60 kg × 5
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 75 kg × 5

Lat Pulldown (Cable)
Set 1: 40 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 65 kg × 8

Reverse Fly (Dumbbell)
Set 1: 6 kg × 10
Set 2: 6 kg × 10
Set 3: 6 kg × 10

Face Pulls (Barbell)
Set 1: 22 kg × 15
Set 2: 22 kg × 15
Set 3: 22 kg × 15

Preacher Curl (Barbell)
Set 1: 20 kg × 10
Set 2: 30 kg × 10
Set 3: 35 kg × 10
Set 4: 40 kg × 6

Workout Notes: Straightforward. Yates are new to me, though I found I liked them. I tried the face-pulls at a more extreme bench angle (closer to upright) too, hence the lower weight.

[Corbets]

Fierce 5 - Workout A - Home
Sunday, 24 March 2019 at 11:46

Squat (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 3 [Warm-up]
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 110 kg × 5

Bench Press (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 85 kg × 5
Set 5: 85 kg × 5
Set 6: 85 kg × 5

Pendlay Row (Barbell)
Set 1: 20 kg × 7 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 80 kg × 5
Set 4: 80 kg × 5
Set 5: 80 kg × 5

Face Pulls (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10

Standing Calf Raise (Barbell)
Set 1: 120 kg × 15
Set 2: 120 kg × 15

Bicep Curl (Barbell)
Set 1: 35 kg × 10
Set 2: 35 kg × 5

Workout Notes: Just about lost it on the first rep of the second squat work set; came down too fast and thus my upper body came too low and too flat. Probably should have set it down and started over - I made it, but I suspect that was a position likely to cause injury. Still, that’s the first time I’ve made all 3 sets at 110kg, so it felt positive in the end despite that.

Same deal for bench - first time I did all 3 sets at that weight, I think!

[Corbets]

Fierce 5 - Workout B - Home
Monday, 1 April 2019 at 05:25

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: 52.5 kg × 5
Set 4: 52.5 kg × 5
Set 5: 52.5 kg × 3

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 90 kg × 5 [Warm-up]
Set 4: 145 kg × 2
Set 5: 140 kg × 5
Set 6: 140 kg × 5

Pull Up
Set 1: 6 reps
Set 2: 4 reps
Set 3: 5 reps

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

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

Workout Notes: Ok, so last week turned into a deload week due to travel. Strava says I went running in 4 different countries over a seven day period. But I’m back now, with only 1.5 days abroad this week and no excuses.

Been eating a lot for a few months now, scale is going up, probably a little fast. I see gainz, but I’m getting uncomfortable in the mirror. I think I’ve probably only got another month before I fee the need to cut again.

Front squats felt ok, keeping in mind that I reset a few weeks ago and am still 10 or so kg short of my max.

Bailed early on the OHPs. ;( Did one more rep after the last set but didn’t count it as I set the weight down in between; I was just annoyed enough I didn’t make it that I tried again. It was heavy though.

Form felt wrong on the heavy RDLs so I dropped it down a bit. Better safe than drooling on the floor in pain. Also, switched over to straps today for the RDLs (rather than chalk and hook grip).

[Corbets]

Fierce 5 - Workout A - Home
Wednesday, 3 April 2019 at 05:27

Squat (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 3
Set 4: 115 kg × 2
Set 5: 110 kg × 1
Set 6: 110 kg × 0

Bench Press (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 87.5 kg × 2
Set 5: 85 kg × 1
Set 6: 85 kg × 0

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 82.5 kg × 2
Set 4: 80 kg × 2
Set 5: 80 kg × 0

Workout Notes: Ok, no good on the squats today, despite being well-fueled yesterday. I’m planning to reset to 100kg on Monday.

Bench was also a disappointment - I know it’s a PB for weight, but I thought I’d get more reps. And then I was out of gas even at a decreased weight.

All around, a disappointing morning! Called it a day after the three big compounds because I obviously wasn’t getting the job done today.

[Corbets]

Fierce 5 - Workout B - Home
Sunday, 7 April 2019 at 07:40

Front 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

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: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 140 kg × 5
Set 5: 140 kg × 5
Set 6: 140 kg × 5

Pull Up
Set 1: 7 reps
Set 2: 6 reps
Set 3: 4 reps

Triceps Extension (Dumbbell)
Set 1: 20.4 kg × 15
Set 2: 20.4 kg × 15

Workout Notes: Ate some monster steaks yesterday off my new Weber.

Generally good all around lifts, but 5-10kg under my previous max. Recorded my RDLs and I think my form is actually better than I thought... but I’ll watch some more YouTube and compare.

[Corbets]

Fierce 5 - Workout A - Home
Wednesday, 10 April 2019 at 05:24

Squat (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 3
Set 4: 110 kg × 4
Set 5: 110 kg × 2
Set 6: 90 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: 40 kg × 10

Pendlay Row (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

Face Pulls (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10

Workout Notes: Alright, I’ll have to reset the squats next time. I really wanted it, but... that’s part of the cycle.

It may be a month or two before I make a new PB on those. I started another cut two days ago because my work pants were feeling awfully tight. I figure I need at least 6 weeks, probably more like 8 or 10 to get comfortable with my body again, then I can return to (slow) bulking.

Did some good running the last few days. Working on pace at medium distance, but it’s feeling ok.

[Corbets]

Fierce 5 - Workout B - Home
Saturday, 13 April 2019 at 15:58

Front 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

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: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 140 kg × 5
Set 5: 140 kg × 5
Set 6: 140 kg × 5

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

Bicep Curl (Dumbbell)
Set 1: 15.8 kg × 6
Set 2: 15.8 kg × 6

Triceps Dip
Set 1: 15 reps
Set 2: 6 reps

Workout Notes: Pretty good one today. Only lifted because Steph shamed me into it, but whatever works! Glad I did it.

Looks like I’m going up on the big 3 next week. I’m actually finding I prefer workout B to A lately, which is definitely a reverse.

[Corbets]

Fierce 5 - Workout A - Home
Monday, 15 April 2019 at 05:22

Squat (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

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: 82.5 kg × 3
Set 4: 82.5 kg × 3
Set 5: 82.5 kg × 3

Face Pulls (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10

Workout Notes: Reset on the first two today. Skipped accessories because I added biceps on Saturday and ran (calves) yesterday.

[Corbets]

Fierce 5 - Workout B - Home
Thursday, 18 April 2019 at 07:00

Front Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 85 kg × 5
Set 5: 85 kg × 5
Set 6: 85 kg × 1

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 × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 145 kg × 5
Set 5: 145 kg × 5
Set 6: 145 kg × 5

Pull Up
Set 1: 7 reps
Set 2: 6 reps
Set 3: 5 reps

Workout Notes: Almost there on that last rep of OHPs! Sooooo close!

[Corbets]

Fierce 5 - Workout A - Home
Saturday, 20 April 2019 at 07:08

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 95 kg × 5
Set 5: 95 kg × 5
Set 6: 95 kg × 5

Bench Press (Barbell)
Set 1: 20 kg × 5 [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 × 8 [Warm-up]
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8

Face Pulls (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10

Standing Calf Raise (Barbell)
Set 1: 125 kg × 15
Set 2: 125 kg × 15

Bicep Curl (Dumbbell)
Set 1: 15.8 kg × 7
Set 2: 15.8 kg × 7

Neutral Grip Chin-Up
Set 1: 8 reps

Workout Notes: Watched Brian Alsruhe’s latest video on squats last night. He had some good, really helpful tips on engaging the upper body during low bar squats. Feels like it made a real difference, though I’m 15kg down due to the reset, so it’s hard to tell for sure.

Bench was pretty solid.

Reset on the Pendlays. Since the beginning, I’ve struggled to make progress on these, but I’ve just realized that I’ve been going heavier than recommended by the program - I should have been doing sets of 8, not 5. Let’s see if that helps.

[Corbets]

Fierce 5 - Workout B - Home
Wednesday, 24 April 2019 at 05:55

Front Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 85 kg × 5
Set 5: 85 kg × 4
Set 6: 85 kg × 0

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 × 5

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 5 [Warm-up]
Set 4: 150 kg × 5
Set 5: 150 kg × 5
Set 6: 150 kg × 5

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

Workout Notes: Low cal (deficit) may be having an impact now, as it’s been about 2.5 weeks. Scale is down, but those front squats were a struggle.

Last set of OHPs went up smooth, though!

PB on the RDLs. That really says it all, doesn’t it?

[Corbets]

Fierce 5 - Workout A - Home
Friday, 26 April 2019 at 05:23

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 95 kg × 5
Set 5: 95 kg × 5
Set 6: 95 kg × 5

Bench Press (Barbell)
Set 1: 20 kg × 5 [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: 72.5 kg × 5
Set 4: 65 kg × 8
Set 5: 65 kg × 8

Workout Notes: Definitely not recovered from Wednesday’s lifts.

Also, still too heavy on the pendlays when attempting 8s. Reset again, despite resetting last week, so that I can attempt to work my way up at higher reps.

Only did the big 3 today. Seems to be a habit lately, but I’m running the lifts too slow, and running out of time. Need to stop dilly dallying.

[Corbets]

Fierce 5 - Workout B - Home
Monday, 29 April 2019 at 05:26

Front Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 85 kg × 1
Set 5: 70 kg × 5
Set 6: 70 kg × 4

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 55 kg × 4
Set 4: 55 kg × 2
Set 5: 55 kg × 2

Romanian Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 140 kg × 5
Set 5: 140 kg × 5
Set 6: 140 kg × 5

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

Standing Calf Raise (Barbell)
Set 1: 140 kg × 3
Set 2: 140 kg × 9
Set 3: 140 kg × 9

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

Workout Notes: Had nothing in me for the squats!!! Wtf? I then bruised a knee against a plate after the first set - not my day.

I wasn’t particularly comfortable with my form last week on the RDLs, so I backed it down a little this time to work on that.

Moved the calves to workout B in order to leverage synergies with the RDL bar loading, but also attempted to add a plate under my toes. That last was a bad idea for balance and caused me to stop after three.

[Corbets]

Fierce 5 - Workout A - Home
Wednesday, 1 May 2019 at 05:16

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 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: 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 × 8 [Warm-up]
Set 3: 67.5 kg × 8
Set 4: 67.5 kg × 8
Set 5: 67.5 kg × 8

Face Pulls (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10

Triceps Dip
Set 1: 15 reps
Set 2: 9 reps

Hanging Leg Raise
Set 1: 15 reps
Set 2: 12 reps

Neutral Grip Chin-Up
Set 1: 5 reps

Workout Notes: Feeling pretty decent today. Grabbed some good form video too, which I’ll post later.

[Corbets]

Fierce 5 - Workout B - Home
Friday, 3 May 2019 at 05:31

Front Squat (Barbell)
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

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 55 kg × 4
Set 4: 55 kg × 3
Set 5: 55 kg × 2

Romanian Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 140 kg × 5
Set 5: 140 kg × 5
Set 6: 140 kg × 5

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

Workout Notes: Good one on the pull-ups today!

Also, my RDL form felt spot-on. And everything else was at least at “good”. Great way to end the week!

[Corbets]

Fierce 5 - Workout A - Home
Monday, 6 May 2019 at 05:48

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 75 kg × 5
Set 4: 75 kg × 5
Set 5: 75 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 × 5
Set 5: 82.5 kg × 5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8

Face Pulls (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10

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

Hanging Leg Raise
Set 1: 15 reps
Set 2: 12 reps

Neutral Grip Chin-Up
Set 1: 8 reps

Workout Notes: Bah. Looked at the wrong numbers when setting up my squats - used the front squat numbers by mistake. Need to flip back up to 100kg on Friday.

The rest was pretty good, though. Except I somehow cut my hand, the webbing between thumb and forefinger. Not really sure how!

[Corbets]

Fierce 5 - Workout B - Home
Wednesday, 8 May 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: 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: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 145 kg × 4
Set 5: 145 kg × 0
Set 6: 145 kg × 0

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

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

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

Workout Notes: Dropped the bar for the first time in ages! Bar path wasn’t quite perfect on the RDLs as I felt ever so slightly heavy on my toes, when I lost balance I judged it safer to let the weight go. But the safety straps caught all 145kg. Will do the same weight again next week.

Still, generally a good workout today, and the scale continues moving in the right direction. Should be in good shape by month-end.

[Corbets]

Fierce 5 - Workout A - Home
Friday, 10 May 2019 at 05:51

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 100 kg × 2
Set 5: 90 kg × 5
Set 6: 90 kg × 5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 85 kg × 4
Set 5: 85 kg × 4
Set 6: 85 kg × 2

Neutral Grip Chin-Up
Set 1: 10 reps
Set 2: 9 reps
Set 3: 5 reps

Workout Notes: Late start and low energy today. Not the best session ever, and I cut it to the bare minimum.

Still, I had elements of feeling good. Didn’t get as many reps as I’d like on the bench, but still managed to feel like I really pushed hard with good form.

[Corbets]

Fierce 5 - Workout B - Home
Monday, 13 May 2019 at 05:21

Front 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

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 × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 145 kg × 5
Set 5: 145 kg × 5
Set 6: 145 kg × 5

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

Standing Calf Raise (Barbell)
Set 1: 140 kg × 12
Set 2: 140 kg × 8
Set 3: 90 kg × 10

Hammer Curl (Dumbbell)
Set 1: 13.6 kg × 8
Set 2: 13.6 kg × 10

Workout Notes: A good, strong session. Front squats had great form according to the video playback, and although I fell a rep short on the OHPs, they felt darned good.

All this following a really fast 8k run yesterday afternoon too, so I’m pretty happy. Yay for cheat day on Saturday - the extra carbs doubtless helped.

Lost all grip strength on the pull-ups. I’m exhausted!

[Corbets]

Fierce 5 - Workout A - Home
Wednesday, 15 May 2019 at 05:15

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 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 × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 85 kg × 5
Set 5: 85 kg × 2
Set 6: 80 kg × 5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 72.5 kg × 8
Set 4: 72.5 kg × 8
Set 5: 72.5 kg × 8

Face Pulls (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10

Workout Notes: Need to reset the bench. Still, squats were alright! And apparently that was a calculated 1RM / volume max for me on the Pendlays. Given how slowly those have progressed, it seems that moving to sets of 8 was a good choice.

[Corbets]

Fierce 5 - Workout B - Home
Friday, 17 May 2019 at 06:03

Front 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

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 × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 145 kg × 5
Set 5: 145 kg × 5
Set 6: 145 kg × 5

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

Workout Notes: I fought for it - but still only four reps on the third set of the OHPs!

[Corbets]

Fierce 5 - Workout A - Home
Sunday, 19 May 2019 at 05:42

Squat (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 95 kg × 5
Set 4: 105 kg × 5
Set 5: 105 kg × 3

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

Clean (Barbell)
Set 1: 20 kg × 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 75 kg × 8
Set 4: 75 kg × 8
Set 5: 75 kg × 8

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

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

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

Workout Notes: Miscalculated the number of plates on the first work set of low bar back squats, which explains why it felt so buttery smooth, at least. Still, squats were ok despite doing a little less than intended. Dropped the weight at the end due to poor form taking me too far forward and leaving me unable to get out of the hole.

Despite being a reset week, those bench presses felt awfully hard! Guess they’re supposed to, though.

Added some empty bar cleans so that I can start practicing the movement pattern. I could imagine picking an intermediate program where those are included in a few months (something like the Texas Method). Who knows, but it doesn’t hurt.

Pendlays were good, accessories were fabulous!

[Corbets]

Fierce 5 - Workout B - Home
Wednesday, 22 May 2019 at 05:27

Front Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 85 kg × 5
Set 5: 85 kg × 5
Set 6: 85 kg × 3

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: 100 kg × 3 [Warm-up]
Set 4: 150 kg × 5
Set 5: 150 kg × 5
Set 6: 150 kg × 5

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

Standing Calf Raise (Barbell)
Set 1: 150 kg × 9
Set 2: 150 kg × 8

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

Workout Notes: Didn’t quite make the front squats, but it was good nonetheless. Noticing some minor knee pain and I suspect that I need to focus more on the cue of pushing the ground out.

Reset slightly on the OHPs. Not the full 10%, because I was already down slightly from my max, but we’ll see how it goes the next few weeks.

RDLs looked strong, also on video. Next week I get to try for a PB on those!

Pull-ups are flying too. It seems that for me the magic number is between 86 and 88kg of body weight - once I cross that range, they either become easy or impossible (exaggeration), depending on the direction. ;-)

I’ve also modified my diet - moved from a 150g protein target to 200. That’s hard to manage on a cut without adding in more exercise and upping my calories, but it’s been just manageable for the last half week. I just feel that I haven’t seen quite the gainz I’d hoped for in the last year as I trim the fat, so I’m changing one variable and seeing what happens.