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  1. #1
    Registered User tommy4life's Avatar
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    Fierce 5 U/L for life

    Keep program hopping but always come back to the intermediate fierce 5 so thought I'd start a journal for myself.

    ●OHP/3' (6,6,4)_72.5*
    D.Bench press (3x8-10)_30^
    Pendlay row (3x8-10)_70^
    D.Pullups (3x8-10)_55^
    Tris/Rear delts (3x12)
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  2. #2
    Registered User tommy4life's Avatar
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    ●Front Squat/4' (5,5,5)_115
    Romanian Deadlift (3x8-10)_105
    Leg Ext/curl (3x10-12)_65
    Calf Raises (3x12-15)_70
    KB swings and planks

    Will be impressed if upper back can hold the bar upright next week. Failed RDL because got too pooped by 3rd set. Take more than 1min break.
    Last edited by tommy4life; 05-03-2018 at 02:28 AM.
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  3. #3
    Registered User tommy4life's Avatar
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    ●Bench/3' (5,5,5)_120
    Incline6 press (3x8-10)_30^
    Pullup (3x8-10)_45
    Yates Rows (3x8-10)_70
    Bis/Rear delts (3x12)
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  4. #4
    Registered User tommy4life's Avatar
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    ●Squat LB/4.2' (5,5,5)_160
    Good morning (3x8-10)_62.5
    Single leg Press (3x8-12)_65
    Leg Curls (3x8-12)_65
    Calf raises (3x12-15)_70

    PR squat [https://m.youtube.com/watch?feature=...v=RY7vPf9_0_U]
    lower pin on goodmorning and wider stance same as squat. Happy overall

    Now to go drink copious amounts of vodka, to be russsian
    Last edited by tommy4life; 05-06-2018 at 01:06 AM.
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  5. #5
    Registered User tommy4life's Avatar
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    ●OHP/3' (6,6,6)_72.5
    Bench press (3x8-10)_32.5^
    Pendlay row (3x8-10)_72.5^
    Pulldown (3x8-10)_60
    Arms/Rear delts

    Just needed to tighten the belt to get the OHP up
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  6. #6
    Registered User tommy4life's Avatar
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    ●Front Squat/4.2' (6,6,3)_115*
    Romanian Deadlift (3x8-10)_105^
    Leg Ext/curl (3x10-12)_65
    Calf Raises (3x12-15)_70
    KB swings and planks

    Hit a PR on front squat[ https://m.youtube.com/watch?v=Bsft5T...ture=youtu.be] but than failed miserably on last set.
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  7. #7
    Registered User tommy4life's Avatar
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    ●Bench/3' (6,6,6)_120
    Incline6 press (3x8-10)_32.5
    Pullup (3x8-10)_45
    BB Rows (3x8-10)_70^
    Preacher curl strip sets
    Rear flyes/facepulls
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  8. #8
    Registered User tommy4life's Avatar
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    ●Squat LB/4.3' (6,6,6)_160
    Good morning (3x8-10)_62.5

    Couldn't even finish the GM, those squats were hard
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  9. #9
    Registered User tommy4life's Avatar
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    Motivation low so do a bro'ish back workout

    Rack5 pulls (6,6,6)_140
    Pendlay Rows (8,8,8)_85
    Pullup (3x10')_45
    CS Row (3x12')_17.5
    SAPD/face pulls (3x15)_30/60
    Curlz
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  10. #10
    Registered User tommy4life's Avatar
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    And back to F5

    Upper A
    Bench 3×5×122.5 +2×130
    Pendlay 3×7×90
    Z press 3×10×40
    Assisted chin ups 3×#
    Rear flyes/curls

    Lower A
    Squats 3×5×160 +1×170
    RDL 3×7×117.5
    Lunges 3×20m×15
    KB swings
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  11. #11
    Registered User Ben0090's Avatar
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    In for progress, nice work
    FMH Crew resident manlet
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  12. #12
    Registered User tommy4life's Avatar
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    Originally Posted by Ben0090 View Post
    In for progress, nice work
    Hey mate


    Upper B
    OHP 3×5×70 +1×3×75
    Chinups
    Decline CGBP 3×10×80 not sure I like these
    Row 3×10×70
    Facepulls/pressdown
    Last edited by tommy4life; 03-13-2019 at 01:12 AM.
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  13. #13
    Registered User tommy4life's Avatar
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    Lower B
    Deadlift 3×5,3,5×177.5
    Front squat 3×7×90
    Leg curls

    Quick one today
    Last edited by tommy4life; 03-14-2019 at 10:25 PM.
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  14. #14
    Registered User tommy4life's Avatar
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    Upper A
    Bench 3×5,5,4×127.5
    Pendlay 3×7×92.5
    Z press 3×10×42.5
    Some pull ups
    Curls/rear delts 3×12×12.5/40

    Z press is undoubtably my new favourite excercise.
    Last edited by tommy4life; 03-17-2019 at 12:22 AM.
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  15. #15
    Registered User tommy4life's Avatar
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    Lower A
    Squat 3×5×165 +1×180
    RDL 3×7×120
    walking lunges 3×20m×15
    Leg/calve raises

    180 squat was surprisingly easy, probably could of gotten 2 or even 3.
    Last edited by tommy4life; 03-17-2019 at 10:44 PM.
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  16. #16
    Registered User tommy4life's Avatar
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    Upper B
    OHP 3×5×72.5 +4×80 +1×85
    Chinups 5,4,3,3,3
    Bench 3×10×90
    Row 3×10×75
    Facepulls/press down 3×12
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  17. #17
    Registered User tommy4life's Avatar
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    Lower B
    DL 3×5×182.5 +2×200
    FS 3×7×92.5
    Back ext 3×10×40
    Side raises 3×15×40

    2×200 felt good, tad rounded on 2nd rep so stoped. Probably could of got another 2.
    Last edited by tommy4life; 03-21-2019 at 09:56 PM.
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  18. #18
    Registered User tommy4life's Avatar
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    Upper A
    Bench 4×5×107.5
    Pendlay 3×7×87.5
    Z press 3×10×40
    Pull down 3×10×80
    Rear fly/curls 3×12
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  19. #19
    Registered User tommy4life's Avatar
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    Lower A
    Squat 4×5×142.5
    RDL 3×7×115
    Lunges 2×20m×17.5
    Leg curls 2×12×#
    Leg raises
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  20. #20
    Registered User tommy4life's Avatar
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    Upper B
    OHP 4×5×62.5
    Chinups 5,4,4,3,3
    Bench 3×10×90
    Row 3×10×75
    Facepull/press down 3×12
    Curls 2×12
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  21. #21
    Registered User tommy4life's Avatar
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    Lower B
    DL 3×5×157.5
    FS 3×7×87.5
    Back ext 3×10×40
    KB swings/leg raises (bad idea...spewed up)
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  22. #22
    Registered User tommy4life's Avatar
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    Upper A
    Bench 3×5×122.5 +3×130
    Pendlay 3×7×92.5
    Z press 3×10×42.5
    Assist.pulluos 8,7,6,5
    Curls/rear fly 3×12
    Last edited by tommy4life; 03-30-2019 at 06:09 AM.
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  23. #23
    Registered User tommy4life's Avatar
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    Lower A
    Squat 3×5×160 +4×172.5 PR
    RDL 3×7×120
    Lunges 3×20m×15
    Leg raises

    Only got 3×175 on candito's 6 week and that was without 3 work sets. Happy with that
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  24. #24
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    Originally Posted by tommy4life View Post
    Lower A
    Squat 3×5×160 +4×172.5 PR
    RDL 3×7×120
    Lunges 3×20m×15
    Leg raises

    Only got 3×175 on candito's 6 week and that was without 3 work sets. Happy with that
    Nice PR mate, strong stuff
    Gym PRs
    Squat 161kg
    Bench 109kg
    Deadlift 193kg
    Press 76kg
    @75kg bw

    My Training
    https://forum.bodybuilding.com/showthread.php?t=176988151
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  25. #25
    Registered User tommy4life's Avatar
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    Originally Posted by Jamitupa View Post
    Nice PR mate, strong stuff
    cheers

    Upper B
    OHP 3×5×70 +3×80
    Chinups 5,4,4,4,3
    Bench 3×(10,10,8)×92.5
    Row 3×(10,10,8)_77.5
    Facepulls/pr3ssdown 3×12×80

    Wasn't feeling it today
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  26. #26
    Registered User tommy4life's Avatar
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    Lower B
    DL 3×5×177.5 +1×200 (stoped, felt sick)
    FS 3×7×92.5 (reset approaching)
    Back ext 3×10×42.5
    Leg raises

    Spewed up again (same as last lower b), hmm might change back to front squat version
    Last edited by tommy4life; 04-04-2019 at 08:51 PM.
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    Upper A
    Bench 3×5,4,3×127.5
    Pendlay 3×8×90
    Z press 3×10×45
    Pulldown 3×10×80
    Curls/rear fly

    Did the wrong weights on bench, reset after next week
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    Lower A
    Squat 3×5×150
    RDL 3×7×117.5
    Lunges 3×20m×15
    Leg raises
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    Upper B

    OHP (5,5,4)_70
    Chin ups (5,4,4,4)
    Bench (8,8,7)_90
    Row (10,10,9)_80
    Facepull/Pressdown (3×8-12)_80*
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    C1W1

    Upper A
    Bench 4×5×105
    Pendlay 3×7×95
    Z press 3×7×45
    Pulldown 3×10
    Rear flyes 3×12
    Curls 3×10
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