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  1. #1
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    Getting Back After 9 months

    Hello all,

    Could not imagine myself writing down in this section to motivate myself by sharing what goes on; however this long break seems like, it effected me more than I wished So, keeping a journal may activate the gears quicker.

    Through this 9 months off, all I did was to play basketball once per week and that was it. I was a smoker, and quit smoking 3.5 months ago(yeaaah!) so; all this laziness and slow days made me gain 8.6 kg! (1.78; 89.4 kg right now) It should not be too difficult to guess all those 8.6 kg is far away from muscle gains

    So, as of last sunday; I found a gym with a squat rack! (It is quite rare to find a squat rack here) And went back to Fierce 5 Int.

    I read all the Fierce 5 Comprehensive and Fierce 5 Novice threads, FAQs and stuff; and I know it is not a good idea to get back lifting with an int program; however 4 days motivate me; and I want to push myself a little bit. Thanks to my quads and glutes; that pain after squatting with 20 kg( you heard me ) was another signature to proove how weak I got.

    So, there are a few problems in addition to all those 9 months losses:

    1- I had to squat with a smith machine for the 2.5 years when I was consistently going to gym. I read a lot about perfect form and technique although everytime I read that squatting with smith machine was not a good idea, and not a %100 alternative for free weight. However, I thought I was doing fine.

    Now, does not matter if I was doing fine or not; but we have a serious problem; I cannot squat with free weight. I am being dead serious here; even with empty bar; my hips rise super quicker and it seems like "good morning squats" I watched a lot of videos already and saw that this can be fixable, and can be considered as a "quad-dominant squatter" however; being THAT weak even with an empty bar scared me. Is there anything to fix this quicker? Any advise? Will it be super difficult to perform that transition from "smith machine squat" boy to real "squat boy"?

    2- The weight distribution per exercise is totally ridicilous. I can OHP 45 kg, but I cannot squat 25 kg, I can bench 50 kg, but I cannot pullup 3x8. God knows what will happen this friday, when I deadlift. So the second question is, should I take everything to the minimum level, to say X kg for all; or will I ensure the balance sooner or later? ( Define balance: At least, proportional to the normal standards of big lifts)

    3- I fed myself like a convict through this 9 months and finally started to take care of it as soon as I started to go to gym again. The final question here is, should I cut for a while to save myself from my rolling 8 belly? If yes, would I see some benefits (gain/recompose) even though I cut, thanks to muscle memory and starting fresh?

    Today's:

    OHP 45 kg
    Flies 10 kg
    Pendlay 25 kg
    Pullup 3x5 (Cheated on the last set)
    Face Pull 25 kg/ Tricep Press 35 kg

    All I am sure about was the form through the exercises, at least something positive in the end

    Sorry about the grammar, it is not my native language.

    Hope someone reads and fire me little bit

    Cheers
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    Day 4:

    Front Squat: 15kg
    RDL: 40kg
    Leg Extension: 45 kg
    Leg Curl: 25 kg
    Calf Raise: 60 kg

    It was easy. I use olympic bar for all free weight lifts except for OHP. Front Squats was easy. 25-30 kg seems doable even now. Taking easy on calves, I feel it is quite easy to add more weigh.

    Hence, that weight distribution I was worrying about indicates that hamstrings are quite weak, cause all quad movements are at higher kg and easier reps compared to hamstring ones. Maybe RDL form should be checked since I did not feel it too much on hamstrings yet lower back.

    Weight: 88.6 kg
    Height: Did not change :P
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    Day 5:

    I was kinda sick last sunday, so postponed the chest rep increase day to today.

    Bench 3x6: 40 kg. Last set, last 2 reps were tough.
    Inc. Bench 3x10: 30 kg. Last set, last 2-3 reps were tough.
    Lat Pull 3x10: 40 kg. Super easy.
    Bent Over Row 3x10: 20 kg 2nd and 3rd set was brutal. Managed to complete, but seems like I did some "pride weight calculation." Should have started a little bit lower; but let's follow the flow.
    Curl 3x12: 10 kg Last set, last 3-4 reps were tough.
    Reverse Flies 3x15: 7.5 kg(each dumbell) Easy.


    Seems like I am weaker than I expected and the weights should have been lowered initially. But, at the beginning of week 2; so adjustment would not hurt too much, if the difficulty level captures me.

    Weight: 88.3 kg
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    Day 6:

    Squat 3x6: 20kg. It was easy, and asked a trainer about my form. It was decent. News of the day!
    WBE 3x10: 2,5 kg. It was easy. Did it slow and steady.
    Leg Press 3x12: 40 kg. It was ok.
    Leg Curl 3x12: 25 kg. It was ok. Slow and steady.
    Ab Work / Calf Raise 3x15: 60 kg calf. Super easy.
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    Day 7:

    OHP 3x6: 25 kg. Easy
    Flies 3x10: 10 kg. Easy
    Pullups 3x6: Almost no cheating
    Pendlay 3x10: 25 kg. Last 2-3 reps were tough.
    Face Pull 3x15 / Tri Push 3x12: 25/35. Easy.

    Gonna post it weekly from now on; to prevent too many daily replies.
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  6. #6
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    Week-3:

    Squat: Getting better and room to increase the weight for at least 4-5 weeks. (25 kg)
    RDL: Still available to increase the weight (45 kg) for a few weeks.
    Front Squat: Getting better and room to increase the weight for at least 4-5 weeks. (20 kg)
    OHP: Challenging, but room to increase the weight for the upcoming 1-2 weeks. (30 kg)
    Bench: Still room to increase the weight for the upcoming 2-3 weeks. (45 kg)
    Pendlay: Still available to increase the weight for upcoming 1-2 weeks.
    Bent Over Rows: Getting tougher. (25 kg)
    Pull-up: Terrible. 3x6 is as far as it goes.

    Weight: 87.5 kg

    Gonna keep cutting till 85, and check what I see in mirror then will continue to cut or not.

    Nutrition: Last saturday drank alcohol. Besides that, cared about protein intake and low carb intake for the entire week.

    Week 4 starts today, with 3x6 Bench.

    Cheers
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    Week 4:


    Squat: 30 kg. Easy(3x6)
    Bench: 45. (3x6) Easy
    RDL: 45 (3x10). Last few reps of last set was brutal.
    Pendlay: 30 (3x10). Last 5-6 reps of last set was torture.
    Bent Over Rows: 25(3x10) Last set was terrible, better not to count it a "set".
    OHP: (3x6) 30. Easy-ish. Last rep of last set was tough.
    Pullups: 3x7. Terrible as usual. Will keep trying, trying, tryi....
    Front Squat: (3x6) 25 kg. Easy, however something wrong with handling the bar. Last few reps of last set, made my wrists hurt. Checked some form videos, but still not sure if the form is spot on. This saturday, will make it more focused on form.

    Problems:

    Back related exercises suffer. This has to be improved as soon as possible.
    Weight loss. Stuck at 87.5 kg this week. Counting the calories, hanging around 1900 calories; but last week; scale did not move up or down; although I try to make it to lose 0,8 kg per week via MyFitnessPal. Quite probably, I underestimate some calories; or the app does not provide %100 accurate info in Turkish.
    Gym does not have 1,25 kg plates. So, I go x2 speed on weight increase compared to Fierce 5 Comprehensive original. This may end up a quick stalling; hence may end up with plateau. Let's see.


    Bonus:

    Maybe, you guys like:

    https://www.youtube.com/watch?v=eaYM2R-TebY


    Cheers.
    Last edited by Mertcann85; 04-02-2019 at 01:24 AM.
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  8. #8
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    Week 6:

    Bench: 55kg. 3 x 6
    Inc. Bench: 40kg. 3 x 10
    Lat Pulldown: 50 kg. 3x 10( Last 2-3 rep was tough)
    Bent Over Rows: 30 kg. Last set is a huge lie.


    Squat: 45 kg. 3x6
    WBE: 7 kg. 3 x 10
    Leg Press: 60 kg. 3 x 12
    Leg Curl: 35 kg. 3 x 12
    Calf: 140 kg. 3 x 15

    Things started to become more logical and systematic. A slight improvement at back exercises.

    Problem:

    Still could not figure out the maintenance and deficit numbers clearly. Stuck at 87.3- 87.5 interval. If the weight does not decrease to 86.8 or 86.9 as of sunday; I will start adding cardio although I hate it. It's been 1.5 months and I came down to 87.5 from 89.4 in 1.5 months. But in the beginning weight loss was faster and more efficient; I feel like it could have been better and arond 85.5-86 kg. Anyway, water under the bridge.
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  9. #9
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    Week 7:

    Bench: 60. 3x5. Easy
    Squat: 50. 3x5. Easy
    B.O.R: 30. 3x8 Finally!
    Lat: 55. 3x10. Last reps were brutal.

    Things are getting awesome. Weight: 86.1 ! . Obviously, some fat around belly and love handles, which make me consider to drop to 83 kg as a phase II, after reaching to 85 as a phase I.

    The only problem will be OHP, this saturday. cause last week, 35 kg was quite brutal. Dont feel like, gonna handle 40 kg. But let's see it.
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    Current:

    Squat: 3x5 55 kg
    Bench: 3x5 60 kg(Dumbell)
    RDL: 3x8 60 kg
    OHP: 3x5 30 kg. (Started to perform with an olympic bar though(20kg) )

    OHP got stuck. Gonna try to figure out an alternative way, cause deloading also did not work out. Quite probably, due to being at cutting phase.

    Gym does not have 32.5 kg dumbells, and 35 kg dumbells for bench is torture. Need to figure out an alternative incremental method for Bench.

    Weight: 84.7 kg

    Gonna check mirror at 84 kg, then going to decide.
    Last edited by Mertcann85; 05-08-2019 at 02:54 AM.
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    Squat: 3x5, 60 kg. Bad form
    Bench: 3x5, 60 kg. Stuck. Varying between alternative exercises.
    Row: 3x8, 50 kg. Easy
    RDL: 3x8, 65 kg. Easy
    OHP: 3x5, 40 kg. Varying between alternative exercises.

    Weight: 84.4 kg.

    weight loss started to be difficult, because of job. Not easy to care what I eat.

    Seems like, it is a must to add cardio from now on. Don't want it all; but love handles gonna go. Waiting for days to bulk. Until then, still cutting.
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    ...added a 2 weeks intense basketball. And boom:

    82.3 kg.

    Last 20 days of the diet. Gonna take it easy from now on for the last 20 days. Cause, I also started to get smaller overall. For the first time in my life, I have the tiniest amount of love handles visually.(They still exist though )

    Meanwhile, busted my ass off and strength did not stall/decrease at all except from bench. Alternating the rep scheme , sets and exercise for bench.

    Squat: 70 kg
    OHP: 45 kg
    RDL: 75 kg
    Row: 60

    Long live basketball!
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    Cut is over. Slow bulking.

    Weight: 83.7 kg

    Squat: 3x5 75 kg (Bar weight not included, olympic bar)
    Front Squat: 3x5 55 kg(Bar weight not included, olympic bar)
    OHP: 3x5 55 kg (Bar weight not included, olympic bar)
    RDL: 3x10 75 kg (Bar weight not included, olympic bar)
    Bench: 3x6 70 kg (Dumbell)
    Inc. Bench: 3x8 55 kg (Dumbell)

    Things are going well, progress is satisfying.
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    Super slow bulking
    Weight: 85 kg

    OHP: 60 kg(3x5)(On Smith Mac.). Feel like 65 can be doable. However, it is a must to be sure; since 1-2 kg increase for OHP feels like 100 kg.

    Squat: 85 kg(3x5)(Olmypic Bar excld). Form is meh. Not bad, but I have to focus on depth, and also used my lower back for the few reps of the first set. Weird though, not the last reps of the last set. Probably, mental issue. Before I started for the first rep of the first set, I was thinking about how heavy it was and how much attention I need to perform it.


    Bench: Pff. Still struggling. The thing is, there is no 37.5 kg dumbells, and it is a torture to jump from 35 kg. dumbells to 40 kg. Could not still figure out how to handle this. Changing this and that, but do not feel that explosion to handle 40 kgs. Until then, 35 kg per each.(3x8)


    Barbell: This is a bomb. 65 kg(3x8)(excld Olmypic bar weight) and I still can handle it.

    RDL: 85 kg(3x8)(excld. Olmypic bar weight). I need to drop the weight I guess. Cause my form is not superb.

    Pendlay: 50 kg(3x8)(excld. Olympic bar weight). Challenging, but it is going ok.


    Pull-up: I kept the bad news to the end. My form is not good at all. And it is impossible to add neither additional weight nor reps. All i can do is to make like 3x8 and then 4. set with 4-5 reps. Technically, my weight is increasing so I should be getting better at it. But compared to other exercises, this is the champion exercise of the suffering ones.

    And of course cursed bench. Never was able to learn a decent form of bench, never will be. It is easy to watch at youtube videos and then losing the trace starting from unracking . Additionally, this lack of 37.5 kg dumbells drives me into a corner.

    Cheers
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    Emotional day..

    With short& long breaks, business trips, engagement run arounds, going back and forth, 2 steps back 1 step forward, vice versa time to time...A fragmentary weightlifting adventure



    But this time, as of the beginning of this journal, consistency was rock solid. And the reason I start with "emotional day" is because FINALLY, I learned how to BB bench press

    I watched form videos over and over again, went to gym, and applied all the techniques and cues with empty barbell. It took me 35-40 minutes to be sure enough to load the bar with warm-up plates. And then:

    I lifted my bodyweight 3x5. It was inccccccccredible (Well, I weigh 85.6 kg but the overall weight was 85(bar included hehe) )

    Today, my traps are crying, armpit is out of office, lats are screaming, neck is someone else's.. BUT...The big "But" here is, there is no stress or any overload signs on my shoulders. And I cannot even describe how satisfying this is.

    Because of my work load,out-of-interest friends and coming soon marriage; I do not have too much time or people to share this. However, last sunday was a small step for humanity but a big one for me lol.

    My overall daily work time(coming here, working and being at home) takes around 13 hours. I work for logistics and supply chain for a global company, it requires a lot of time for business trips too. Meanwhile, gonna marry this November and arranging paper work, a new place, honeymoon,this and that...

    Long story short, if I was able to do this; everyone could do this. Please please keep consistency, patience and trying on compound lifts, if you are not able to perform any of them. The satisfaction of achieving is magical

    Cheers
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    Weight: 89 kg

    Squat: 105 kg with decent form. Resetted and deloaded once after the last message.
    RDL: 120 kg with decent form. x12 sets were tough.
    Front Squat: 95 kg with decent form.
    Pull-up: BW + 12,5 kg; form is meah.
    Bench Press: Recently tried dumbells, and 40 kg dumbell each-80 kg, was not super difficult.
    OHP: Recently tried dumbells, and 30 kg dumbell each-60 kg, lower back arch may be too much to take some advantage.

    Resetting and deloading might have slowed down the progress, however overall weight increase plus that resetting and deloading may be the energy bomb behind these lately-come new updated numbers.

    One thing though, I cannot figure out the weight increase limit. I mean until when I will keep gaining weight? Do not wanna lose this hard work while cutting. However, I am 1.78; so quite probably after 91-92 kg; I won't be satisfied with how I look in the mirror.

    We will see..
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