First Time Log (Fierce 5)

[ThatOneStudent]

Benching mostly. For deads, you want to grip and grip hard like you're squeezing the life out of the bar. Actually, in both cases, the same advice should apply. I'm really curious how you're managing to engage your biceps in a double overhand grip when deadlifting. Just extending your arms should activate your triceps over your biceps. Full extension may bring in some bicep but it's so minimal that it's nothing and related to tendons and attachments.

TBH grip will sometimes determine if your body can do a new PR or not. There's some minor research that examines small links between grip strength and the end result due to adrenalin dumping.

If theres some way to screw something up, leave it to me to find it. Lol.

I'll just watch my warm up sets and see wassup, I guess. I have no idea how I'm engaging them either

[ThatOneStudent]

Week Twelve, Day Two
A Workout Day

Squats
Warm-up Sets
45 1x5
95 1x5
135 1x5

Working Sets
165 3x5

Bench
Warm-up Sets
45 1x5

Working Sets
110 3x5

Pendlay Rows
Warm-up Sets
65 1x8

Working Sets
95 3x8

Facepulls
42.5 pounds 3x12

Calf Raises
70 pounds 2x15

Tricep Pressdowns
35 2x10

Notes: EZ workout. Everything felt smooth as hell, like really really good. This was such a confidence boost lmao

[ThatOneStudent]

Week Twelve, Day Three
B Workout Day

Front Squats
Warm-up Sets
45 pounds 1x5
95 pounds 1x5
135 pounds 1x5

Working Sets
165 pounds 3x5

OHP
Warm-up Sets
65 pounds 1x5

Working Sets
80 pounds 3x5

Romanian Deadlifts
Warm-up Sets
95 pounds 1x8
135 pounds 1x8

Working Sets
155 pounds 3x8

Lat Pulldowns
40 pounds (single arm) 1x12
40 pounds (single arm) 2x10

Bicep Curls
25 pounds 2x8

Notes: Good workout. I think my deadlift form was **** all the times before. This time I took it slower and made sure the bar literally like never left my shins/quads and followed them all the way up and down. My arm never hurt except for the few times that the bar strayed away from my body. Hopefully it'll stay like this, though I should've used straps because that **** was HEAVY. OHPs were ez. I was so damn tired at the end of this workout

[ThatOneStudent]

Week Thirteen, Day One
A Workout Day

Squats
Warm-up Sets
45 1x5
95 1x5
135 1x5

Working Sets
175 3x5

Bench
Warm-up Sets
45 1x5

Working Sets
115 3x5

Pendlay Rows
Warm-up Sets
65 1x8

Working Sets
100 3x8

Facepulls
50 pounds 2x10
50 pounds 1x9

Calf Raises
70 pounds 2x15

Tricep Pressdowns
35 2x10

Notes: Them squats were HEAVYYYY god damn. Did em smoothly enough though. Got a wicked stomach ache as I've been dealing with some intestinal problems lately so maybe that attributed to it. Wasn't a sharp pain but that dull "I might pass out" pain. No fun. Bench was pretty smooth, form was on point methinks. Hopefully I don't fail again next week. Pendlays were also great. I'm noticing that I'm staying almost 90degrees throughout my whole set which is something that I think I had a problem with at the beginning so yay proud of myself


Interaction at gym today:
Me: *on 2 minute rest period on bench*
MASSIVE Guy: "Hey man can you spot me?"
Me: "Yeah sure." *looks at bench* *has 265 on it* *heart drops*

[ThatOneStudent]

Squats can be affected by lack of sleep quality, too. Also, lol at that interaction. I think there was more at play.

Lmaooo no there wasn't, trust me

[sooby]

Week Thirteen, Day One
A Workout Day

Squats
Warm-up Sets
45 1x5
95 1x5
135 1x5

Working Sets
175 3x5

Bench
Warm-up Sets
45 1x5

Working Sets
115 3x5

Pendlay Rows
Warm-up Sets
65 1x8

Working Sets
100 3x8

Facepulls
50 pounds 2x10
50 pounds 1x9

Calf Raises
70 pounds 2x15

Tricep Pressdowns
35 2x10

Notes: Them squats were HEAVYYYY god damn. Did em smoothly enough though. Got a wicked stomach ache as I've been dealing with some intestinal problems lately so maybe that attributed to it. Wasn't a sharp pain but that dull "I might pass out" pain. No fun. Bench was pretty smooth, form was on point methinks. Hopefully I don't fail again next week. Pendlays were also great. I'm noticing that I'm staying almost 90degrees throughout my whole set which is something that I think I had a problem with at the beginning so yay proud of myself


Interaction at gym today:
Me: *on 2 minute rest period on bench*
MASSIVE Guy: "Hey man can you spot me?"
Me: "Yeah sure." *looks at bench* *has 265 on it* *heart drops*

i once spotted a dude who had 405 on the bench, was scary stuff. 265 may look impressive now but that can probably be you in 2-3 years. I think i used to be able to do it but cutting came in and I can probably do around 250.

[ThatOneStudent]

i once spotted a dude who had 405 on the bench, was scary stuff. 265 may look impressive now but that can probably be you in 2-3 years. I think i used to be able to do it but cutting came in and I can probably do around 250.

Let's hope. Got a looooong ways to go. Hahah

[ThatOneStudent]

Week Thirteen, Day Two
B Workout Day

Front Squats
Warm-up Sets
45 pounds 1x5
95 pounds 1x5
135 pounds 1x5

Working Sets
175 pounds 3x5

OHP
Warm-up Sets
65 pounds 1x5

Working Sets
85 pounds 2x5
85 pounds 1x5

Romanian Deadlifts
Warm-up Sets
95 pounds 1x8
135 pounds 1x8

Working Sets
155 pounds 3x8

Lat Pulldowns
40 pounds (single arm) 3x12


Bicep Curls
25 pounds 2x8

Notes: Front Squats were REALLY REALLY heavy. Think I might be reaching failing point soon lol. First set was heavy but fine, second set was heavy and ROUGH, third set was heavy heavy but fine. Failed my OHPs again... not really sure why. The weight felt easy enough.... RDLs were good but I'll keep it at 155 for another week because I need to make sure that I'm not activating my quads too much.

[ThatOneStudent]

Week Thirteen, Day Three
A Workout Day

Squats
Warm-up Sets
45 1x5
95 1x5
135 1x5

Working Sets
175 3x5

Bench
Warm-up Sets
45 1x5

Working Sets
115 3x5

Pendlay Rows
Warm-up Sets
65 1x8

Working Sets
100 3x8

Facepulls
50 pounds 2x10
42.5 pounds 1x10

Calf Raises
70 pounds 2x15

Tricep Pressdowns
30 2x10

Notes: Squats were less heavy, but the hip sway is back... Wondering if I should switch to Bulgarian Split Squats to stop imbalances from developing, same with chest. Basically if dumbbells could be substituted without changing the routine (so basically DB press, DB OHP, DB squats) but keep everything else the same is what Im thinking about. I don't think it's a flexibility issue, and I think if my quads were the same strength form wouldn't be a problem. Bench was super smooth though, as were Pendlays! Maybe i won't fail bench next week!

[ThatOneStudent]

Can you define hip sway?

I'm actually really excited to see you hit 2pps for squats considering you were a weak little **** about two months ago.

On the way down I'm mostly fine, but on the way up I must be activating my right quad more because my butt moves over to the right side

[sooby]

good volume work here

[ThatOneStudent]

Week Fourteen, Day One
B Workout Day

Front Squats
Warm-up Sets
45 pounds 1x5
135 pounds 1x5

Working Sets
185 pounds 3x5

OHP
Warm-up Sets
65 pounds 1x5

Working Sets
85 pounds 3x5

Romanian Deadlifts
Warm-up Sets
95 pounds 1x8
135 pounds 1x8

Working Sets
165 pounds 3x8

Lat Pulldowns
40 pounds (single arm) 3x12


Bicep Curls
20 pounds 2x8

Notes: Whewwww my front squat form was soooo bad hahahaha especially the last set, like it was really bad hahaha. OHPs were difficult but hey I got em. I think I need to start eating something before I go to the gym, I'm starting to get light headed and sick halfway through my workout. Also I forgot that I was keeping RDLs at 155 so I went up to 165 on accident but I'll keep it there cuz it worked fine lol

[ThatOneStudent]

Week Fourteen, Day Two
A Workout Day

Squats
Warm-up Sets
45 1x5
135 1x5

Working Sets
185 3x5

Bench
Warm-up Sets
45 1x5

Working Sets
120 3x5

Pendlay Rows
Warm-up Sets
95 1x8

Working Sets
105 3x8

Facepulls
42.5 pounds 3x10

Standing Calf Raises
130 pounds 2x15

Tricep Pressdowns
35 2x10

Notes: Wooooow. Today was a great workout day. Squats weren't heavy at all, form was a little touch and go but that's because I was really going slow on the way down and focusing on pushing through my heels on my way up. And I didn't fail bench!! YEET!! Pendlays were a little tough but not too bad. Gooooooood workout day

[ThatOneStudent]

Week Fourteen, Day Three
B Workout Day

Front Squats
Warm-up Sets
45 pounds 1x5
95 pounds 1x5

Working Sets
155 pounds 3x5

OHP
Warm-up Sets
65 pounds 1x5

Working Sets
85 pounds 3x5

Romanian Deadlifts
Warm-up Sets
45 pounds 1x8
135 pounds 1x8

Working Sets
165 pounds 3x8

Lat Pulldowns
40 pounds (single arm) 3x10

Bicep Curls
20 pounds 2x8

Notes: Front Squats were super easy with really good form, no sway at all. I picked up the 155 and I was like "holy **** this is so ****ing heavy" but when I actually started squatting it wasn't at all. Lol. OHPs were hard... until I remembered to tighten my core on the last set.... that helped a lot.

ffs I really do need to remember to tighten core, I never do it lol

[ThatOneStudent]

You're probably gonna blow past a 2pps squat (225 lb) by Thanksgiving.

Oo jeez I hope so

Hopefully in three months I'll be able to remember to tighten my core. Lol

[sooby]

good progress here

[ThatOneStudent]

Week Fifteen, Day One
A Workout Day

Squats
Warm-up Sets
45 1x5
135 1x5

Working Sets
195 3x5

Bench
Warm-up Sets
45 1x5

Working Sets
125 3x5

Pendlay Rows
Warm-up Sets
95 1x8

Working Sets
110 3x8

Facepulls
42.5 pounds 3x10

Standing Calf Raises
130 pounds 2x15

Tricep Pressdowns
35 2x10

Notes: I really didn't feel like going today, woke up with a massive headache and didn't feel too hot, but I went anyways. I'll probably take off next week, as I have a test Monday, Tuesday, and Wednesday on top of work and my research. Other than that it was a good session, squats went well and bench did as well. I think I'm about to fail on Pendlays lol today was RUFF for those.

Next week I hit above 200 pounds on my first lift ever!!

[ThatOneStudent]

Week Fourteen, Day Three
B Workout Day

Front Squats
Warm-up Sets
45 pounds 1x5
135 pounds 1x5

Working Sets
165 pounds 3x5

OHP
Warm-up Sets
75 pounds 1x5

Working Sets
90 pounds 3x5

Romanian Deadlifts
Warm-up Sets
45 pounds 1x8
135 pounds 1x8

Working Sets
175 pounds 3x8

Lat Pulldowns
40 pounds (single arm) 1x12
40 pounds (single arm) 2x10

Bicep Curls
20 pounds 1x12
20 pounds 1x11

Notes: Front squats e z P z, but my OHPs dude god damn I'm so surprised I didn't fail lol. I had to fight that last rep on the last set tooth. and. nail. to get it up. But hey I did it right?
The RDLs are getting tough. I'm trying to balance the whole "Keep my upper knee and shins from getting rug burned" from the bar and keeping the bar close to my body to stop the bicep from being strained... O well

[sooby]

good stuff m8, 175 x 8 RDLs aren't bad at all.

[ThatOneStudent]

good stuff m8, 175 x 8 RDLs aren't bad at all

Thanks matey. definitely gonna feel good hitting 200

You use the D handles for single arm lat pulldowns?

Single D attachments, yeah

[ThatOneStudent]

Week Fifteen, Day Three
A Workout Day

Squats
Warm-up Sets
45 1x5
135 1x5

Working Sets
195 3x5

Bench
Warm-up Sets
45 1x5

Working Sets
125 3x5

Pendlay Rows
Warm-up Sets
85 1x8

Working Sets
110 3x8

Facepulls
42.5 pounds 3x12

Standing Calf Raises
130 pounds 2x15

Tricep Pressdowns
35 2x10

Notes: Had a couple shaky reps there on the squats, I think I was too slow on the descend so when I tried coming up I was like PHUUUUUCK but I got it anyways. I might fail 205 but as long as I get one then I'm good. Then I can say I've hit over 200. I think I could probably max out at 225 or something. What's your guys opinions on maxing? Probably gonna fail bench when I get a plate on it, but at least I can reset and focus on form. I don't mind resetting because it allows me to fix my form.

I'm honestly kinda scared to fail on squats because I've never failed on them before and I don't wanna die. Lol

[sooby]

Week Fifteen, Day Three
A Workout Day

Squats
Warm-up Sets
45 1x5
135 1x5

Working Sets
195 3x5

Bench
Warm-up Sets
45 1x5

Working Sets
125 3x5

Pendlay Rows
Warm-up Sets
85 1x8

Working Sets
110 3x8

Facepulls
42.5 pounds 3x12

Standing Calf Raises
130 pounds 2x15

Tricep Pressdowns
35 2x10

Notes:Had a couple shaky reps there on the squats, I think I was too slow on the descend so when I tried coming up I was like PHUUUUUCK but I got it anyways. I might fail 205 but as long as I get one then I'm good. Then I can say I've hit over 200. I think I could probably max out at 225 or something. What's your guys opinions on maxing? Probably gonna fail bench when I get a plate on it, but at least I can reset and focus on form. I don't mind resetting because it allows me to fix my form.

I'm honestly kinda scared to fail on squats because I've never failed on them before and I don't wanna die. Lol

Maxing out is pointless IMO unless you have short-term powerlifting aspirations. Especially as a novice lifter, you want to spend as much time building strength. Testing is a waste of time unless I guess you are doing it on a deload week, even then it's kinda pointless. If you are looking for a 1RM to go off of, a 3RM will more or less give you a good base to where it is at. Also going from 200-205 to 225 without at least some sort of ramp up in previous weeks probably isn't a good idea either, especially if you don't have experience with 1RMs. Going from 3x5 to 1s is a different beast that should be prepared for.

I wouldn't fail on squats either, been there done that on Starting Strength. It just takes a lot of energy out of you and saps your recovery. Obviously you are going to have to use your judgement on this one but if its taking you like 5 seconds to get a 4th rep up a 5th one will likely fail. If you can't do it it's all good. Just take the reset/deload and work back up to it again.

If you are going to fail on squats I would do it inside a power cage with pins on each side set at just slightly below parallel. Failing isn't such a big deal, I've done it plenty of times and never have gotten injured, just dump the weight behind you (might be harder with lowbar). Unless your form was craptastic and were good-morning that chit up and some how lean too forward or too far back that you lose balance you probably won't die.

But just to put it into perspective, I've never failed a squat in about a year and a half or so, so failure is far from a requirement.

[ThatOneStudent]

Maxing out is pointless IMO unless you have short-term powerlifting aspirations. Especially as a novice lifter, you want to spend as much time building strength. Testing is a waste of time unless I guess you are doing it on a deload week, even then it's kinda pointless. If you are looking for a 1RM to go off of, a 3RM will more or less give you a good base to where it is at. Also going from 200-205 to 225 without at least some sort of ramp up in previous weeks probably isn't a good idea either, especially if you don't have experience with 1RMs. Going from 3x5 to 1s is a different beast that should be prepared for.

I wouldn't fail on squats either, been there done that on Starting Strength. It just takes a lot of energy out of you and saps your recovery. Obviously you are going to have to use your judgement on this one but if its taking you like 5 seconds to get a 4th rep up a 5th one will likely fail. If you can't do it it's all good. Just take the reset/deload and work back up to it again.

If you are going to fail on squats I would do it inside a power cage with pins on each side set at just slightly below parallel. Failing isn't such a big deal, I've done it plenty of times and never have gotten injured, just dump the weight behind you (might be harder with lowbar). Unless your form was craptastic and were good-morning that chit up and some how lean too forward or too far back that you lose balance you probably won't die.

But just to put it into perspective, I've never failed a squat in about a year and a half or so, so failure is far from a requirement.

I think I've only maxed once, with my old lifting partners, and just on bench. Lmao. I definitely won't max, cuz like you said there's no point in me doing it especially at the level that I'm at.

Thanks for the advice on failing, half of the squat racks at my gym are power cages but even the ones that aren't power cages have the pins on each side so I can dump it if I fall, but I'll be sure to get the power cage ones just in case. Glad to hear it's easy to do though cuz I've only been doing squats for 4 months or something and today on my last rep I was like "oh shid.."

[ThatOneStudent]

Week Sixteen, Day One
B Workout Day

Front Squats
Warm-up Sets
45 pounds 1x5
135 pounds 1x5

Working Sets
175 pounds 3x5

OHP
Warm-up Sets
75 pounds 1x5

Working Sets
95 pounds 1x4
95 pounds 1x1

Romanian Deadlifts
Warm-up Sets
45 pounds 1x8
135 pounds 1x8

Working Sets
185 pounds 3x8

Lat Pulldowns
40 pounds (single arm) 3x12

Bicep Curls
20 pounds 2x12

Notes: Front Squats were noice and not too bad. I think legs are my favorite thing to work. LOL'd at those OHPs, so fkin bad hahaha coudln't even get em up. Won't reset just yet cuz of the whole "if you fail 2x in a row reset" deal

FOCK DUDE RDLS ARE SO HEAVY NOW

[ThatOneStudent]

Week Sixteen, Day Two
A Workout Day

Squats
Warm-up Sets
45 1x5
135 1x5
175 1x5

Working Sets
205 1x4
205 1x4
205 1x3

Bench
Warm-up Sets
45 1x5

Working Sets
130 1x5
130 1x4
130 1x3

Pendlay Rows
Warm-up Sets
95 1x8

Working Sets
115 3x8

Facepulls
42.5 pounds 3x12

Standing Calf Raises
130 pounds 2x15

Tricep Pressdowns
35 2x10

Notes: Still haven't found that balance between eating too much and not enough before the gym in the mornings. Lol. Also yeah I failed all of my lifts besides Pendlays which I'm honestly surprised by because I figured that it would be a triage of failures. I was going to ask for a spot on bench, but asking for a spot on 130 is so weak and pathetic and my anxiety got the best of me so I just didn't. Probs affected my lift. Oh well.

With squats... I wasn't expecting it to be like that. Like, I "dropped" on my downward motion; I didn't "go down", you know? Probably because I'm not used to the weight or I'm not tightening my core enough?

Either way it's a landmark for me hitting +200 pounds on my first lift ever, hehe

[Squid24]

IN

Nice work in here

[ThatOneStudent]

IN

Nice work in here

Glad to have ya! Thanks

[ThatOneStudent]

Gratz on breaking 205 lb.

I need about 2 hours to feel loose enough to complete my lifts.

Thanks!

Yeah... maybe that's the same, but if I had to get up 2 hours early I'd actually kill myself cuz that'd be like a 7am workout. Guess I'll just tough through it. Heh.

[sooby]

good job m8, nice to see those lifts going up

[ThatOneStudent]

Try doing warmup stretched after waking up and again before lifting at the gym. Might help. I always thought it was the act of getting things warmed up that allowed me to do my lifts.

Have any specific routines that you like for warm ups? I've never actually PROPERLY warmed up before