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  1. #61
    Registered User tommy4life's Avatar
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    ■Upper A
    Pendlay row (5,5,5,5)_95
    Bench (5,5,5,DS)_125
    Lever Pulldown (8,8,8)_90
    Incline Bench (9,9,9)_32.5
    Curl/Rev Fly (3×8-12)_27/45

    Haven't been training much due to infected cut on left thigh. Still no leg training but I think the time off was a good deload. Also did rows before bench today as it's something I've seen recommend and my bench is good enough, my rows suck. Enjoyed it, shoulders felt stable.
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  2. #62
    Registered User tommy4life's Avatar
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    ■Upper B
    Chinups (5,5,5,4)
    OHP (5,5,5)_77.5
    CS Row (8,8,8)_70
    DB BP (8,8,8)_37.5
    Face Pull/PD (3×8-12)_80
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  3. #63
    Registered User tommy4life's Avatar
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    ■Upper A
    Pendlay row (6,6,6)_95
    Bench (6,6,6)_125
    Lever Pulldown (9,9,9)_90
    Incline Bench (10,10,10)_32.5
    Curl/Rev Fly (3×8-12)_30/50

    Bench and incline felt easy today, maybe not doing legs for the last 2 weeks has got something to do with it
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  4. #64
    Registered User tommy4life's Avatar
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    ■Upper B
    Chinups (6,5,4,3)
    OHP (6,6,6)_77.5
    CS Row (9,9,9)_70
    DB BP (9,9,9)_37
    Face Pull/PD (3×8-12)_80*


    Approaching reset weights, **** it's getting hard
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  5. #65
    Registered User tommy4life's Avatar
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    ■Lower B
    Deadlift (5,4,5)_160
    Reverse lunge (8,8,8)_60^
    Leg curl/ext (3x8-12)_65^
    Calf raises (3×12)_50
    KB dead bug (3x12)_12

    Eww DL sucked
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  6. #66
    Registered User tommy4life's Avatar
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    ■Upper A
    Pendlay row (5,5,5)_97.5
    Bench (5,5,5)_127.5
    One arm PD (10,10,10)_90
    DB Incline (8,8,8)_35
    SS.Curl (8,8,8)_30
    SS.Reverse fly (10,10,10)_50
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  7. #67
    Registered User tommy4life's Avatar
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    ■Lower A
    Squat HB (5,5,5)_140
    RDL (7,7,7)_125
    Press (8,8,8)_92.5
    KB dead bug (3×8-15)_12
    Calf raises (3×10-12)_50

    ■Upper B
    Chinups (5,5,5,Assit-7)
    OHP (5,5,5)_80 PR!
    CS Row (10,10,10)_70
    DB BP (10,10,8)_37*
    OH ext (3×9)_35
    Facepull (3×10)_80

    Starting out light for leg days after the injury. On the bright side hit my first upper body PR in 2 years.
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  8. #68
    Building The Monolith Anthony21's Avatar
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    Glad to see you're still going strong with Fierce 5 man. Bummer about the injury.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  9. #69
    Registered User tommy4life's Avatar
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    Originally Posted by Anthony21 View Post
    Glad to see you're still going strong with Fierce 5 man. Bummer about the injury.
    Wasn't a serious injury so my lower body strength will return quick.
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  10. #70
    Registered User tommy4life's Avatar
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    ■Lower B
    Deadlift (4,4,4)_165
    Front squat (7,7,7)_80
    Back ext (3×10)_40
    KB dead bug (3x12)_12

    DL back is rounding, I think it's because I'm forgeting to activate the lats (rotate shoulders) during set up.
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  11. #71
    Registered User tommy4life's Avatar
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    ■Upper A
    Pendlay row (6,6,6)_97.5
    Bench (6,6,6)_127.5
    Pulldown (9,9,9)_92.5
    DB Incline (9,9,9)_35
    Curl/Rev fly (3×9/11)_30/50*
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  12. #72
    Building The Monolith Anthony21's Avatar
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    Solid two days of training man. Nice catch on rounding your back and getting those lats involved.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  13. #73
    Registered User tommy4life's Avatar
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    Originally Posted by Anthony21 View Post
    Solid two days of training man. Nice catch on rounding your back and getting those lats involved.
    Cheers mate, of all the big 4 the deadlift is my ugliest lift. I might also try a wider stance as I'm pretty tall but have very short legs so I need to get my hips lower but belly gets in the way.


    ■Lower A
    Squat HB (3×6)_140
    RDL (3×8)_125
    Leg Press (3×9)_92.5
    KB dead bug (3×12)_12
    Calf raises (3×10)_85
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  14. #74
    Building The Monolith Anthony21's Avatar
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    Originally Posted by tommy4life View Post
    Cheers mate, of all the big 4 the deadlift is my ugliest lift. I might also try a wider stance as I'm pretty tall but have very short legs so I need to get my hips lower but belly gets in the way.


    ■Lower A
    Squat HB (3×6)_140
    RDL (3×8)_125
    Leg Press (3×9)_92.5
    KB dead bug (3×12)_12
    Calf raises (3×10)_85
    I haven't done a conventional deadlift in months now, ever since I stopped 5/3/1. I've been doing the barbell RDL in place of it since I started Fierce 5.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  15. #75
    Registered User tommy4life's Avatar
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    Originally Posted by Anthony21 View Post
    I haven't done a conventional deadlift in months now, ever since I stopped 5/3/1. I've been doing the barbell RDL in place of it since I started Fierce 5.
    Yeah I saw, I'm like 30kg heavier than you but we have the same RDL work weights, NICE!

    ■Upper B
    Chinups (6,6,6)_BW
    OHP (6,6,5)_80*
    CS Row (8,8,8)_72.5
    DB BP (10,9,7)_37**
    Facepull/PD (3×10/8)_80

    I suspect chest needs a rest, since I hit DB press for more reps last week.
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  16. #76
    Registered User tommy4life's Avatar
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    ■Lower B
    Deadlift (3×5)_165
    Reverse lunge (3×6)_65
    Leg curl (3x10)_70
    KB dead bug (3x12)_12
    Calf raises (3×10)_85

    Widening the stance straightened my back. I might try different breathing next time as I'm getting gassed on DL.
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  17. #77
    Building The Monolith Anthony21's Avatar
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    Good two training sessions man. I'm really loving the U/L Fierce 5. It's been amazing for improving my body composition. I overall enjoy the training sessions as well and look forward to each one.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  18. #78
    Registered User tommy4life's Avatar
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    C1W3

    Press (3×5)_75
    Chinups (4×6)_113
    Bench (3×8-10)_85
    CS row (3×8-10)_70
    Dips/Facepull (3×8-12)_80
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  19. #79
    Registered User tommy4life's Avatar
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    C1W3

    Sumo deadlift (3×5)_160
    Front squat (3×6)_90
    Back ext (3×8-10)_30
    Leg raises (3×8-12

    Whilst the change to sumo has been great i have noticed that the weight seems to be on shifted onto the toes. Odd since hips and shoulders are moving up at the same time so bar alignment is good. Might just have to focus on leaning back a bit more, without droping the hips.
    Last edited by tommy4life; 09-06-2019 at 01:03 AM.
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    C1W4

    Bench 4×135, 1×140, 1×147.5
    Pendlay (3×6)_100
    High incline (3×8-10)_30
    Pulldown (3×8-10)_65
    Curl/Rear delt (3×8-12)
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  21. #81
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    C1W4

    Squat HB 5×170, 2×180
    RDL (3×6)_127
    BB lunges (3×20m)_20
    Leg raises (3×8-15)

    Deload next week, right shoulder poping and grinding.
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  22. #82
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    Upper B

    OHP (5,3,3)_85
    Chinups (5,5,5)_115
    DB press (8,8,8)_37
    DB row (8,8,8)_35
    Overhead ext (10,10,3)_35
    Facepull (3×10-12)_80

    Last set of ohp was more of a push press.
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    Lower B

    Sumo deadlift 3×200 1×220
    Front squat (3×5)_92
    Back ext (3×8)_30
    Leg ext/curl (15-20)_40
    Leg raises (3×8-15)

    Deload and reset
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  24. #84
    Registered User tommy4life's Avatar
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    Estimated 1RM

    Back Squat: 198 kg
    Sumo Deadlift: 218 kg
    Bench Press: 152 kg
    Overhead Press: 99 kg
    Pendlay Row: 120 kg.

    Knees sore today, not sure if its related to me switching to Sumo. Pretty sure thats the heaviest my squat has ever been, never lifted anything over 190.
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  25. #85
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    C2W1

    Upper A
    Bench (3x5)_112
    Pendlay row (3×6)_100
    Incline Bench (3x8)_27
    HS Pulldown (3x8)_90
    Curl/Rev Fly (3×8/10)_30/45

    Lower A
    Squats (3x5)_147
    RDL (3×6)_127
    Leg press (3×12)
    Leg raises (3x12)

    Upper B
    OHP (3×5)_72
    Chinups (3x6)_BW+5
    Board press (3×8)_
    DB Rows (3x8)_32.5
    Face pull/pressdown (3x10/10)

    Lower B
    Deadlift (3x5)_150
    Front squat (3×6)_92
    Back extenaions (3×8)_35
    Leg raise (3x12)
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  26. #86
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    C2W2

    Upper A
    Bench 3x5)_127*
    Pendlay row (3×6)_102.5
    DB Incline (3x8)_32.5
    HS Pulldown (3x8)_90
    Curl/Reverse fly (3×8/10)_30/45

    Only got 4 reps on last bench set. Speed was good so probably lost focus/did not rest lkmg enough. Happy with pendlay rows though.

    Oops wrong bench weight
    Last edited by tommy4life; 09-27-2019 at 12:55 AM.
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    C2W2

    Lower A
    Squats (3x5)_155
    RDL (3×6)_130
    Leg high press (3×12)_85
    Toes to bar raises (3-5 sets)

    RDL were to full depth, down slow, up quick. Happy with them
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  28. #88
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    https://mennohenselmans.com/the-myth...-bodybuilders/

    on protein intake, bit old but interesting.
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  29. #89
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    C2W2

    Upper B
    OHP (4×5)_77.5
    Chinups (3x6)_117.5*
    CGBP (3×8)_80
    DB Rows (3x9)_32.5
    Facepull/Tris (3x10/8)_80/110
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  30. #90
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    C2W2

    Lower B
    Deadlift (3×5)_160
    Front squat (3×6)_95
    Back extensions (3×10)_35
    Hanging leg raises (3-5 sets)

    Great speed and DL and FS.
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