Fierce 5 cable rows instead of pendlay and some questions

[emrey09]

That's why you stay off youtube. That guy has a strong bench that doesn't mean he knows what he is doing. He's flaring the fukk out of his elbows. Just do a normal fukking bench press.

Don't let my lack of charisma turn you off. Post a video and I will help you find the perfect bench grip. It's easy really. If you don't feel comfortable posting it then PM it to me.

https://youtu.be/m6cfF2oZ2rM
İ start light as you said, %85 of what i can handle. And i watch this video https://youtu.be/XCshFhkHyAA before going to gym and try it. This is the results. And i did some band pullaparts between sets. And i grip little more wider than my older grip . But am i overtuck ? İ read an article by greck nuckols, he says flare and touch lower chest. But it seems like i tuck more then flare. What you think ?

[davisj3537]

For someone that hasn't been lifting long you've got a great setup and a pretty good bench. When you were playing around with elbows on the first set or two was a little funky, but as you added weight the elbows tracked exactly where they should have (below your hands). You are a little too flared though.

If you bench with the understanding that your elbows are always below your hands then the only way to move your elbows to a more tucked position is to decrease grip width and touch the bar lower on the body. I'd bring your grip in maybe half an inch on each side and touch about 2 inches lower on your chest. It's a really small change and I think it will get your elbows in a safer position to really start cranking out more weight.

Changes like this will sometimes temporarily decrease bench strength, but it will get stronger faster this way.

[maddog352002]

https://youtu.be/m6cfF2oZ2rM
İ start light as you said, %85 of what i can handle. And i watch this video https://youtu.be/XCshFhkHyAA before going to gym and try it. This is the results. And i did some band pullaparts between sets. And i grip little more wider than my older grip . But am i overtuck ? İ read an article by greck nuckols, he says flare and touch lower chest. But it seems like i tuck more then flare. What you think ?

You don't want to flare you elbows so a little tuck is good. You want your arms to be about 45 degrees off the side of your torso. The bar should touch at the bottom of the nipple.

The one thing i notice is the lack of stability. Make sure you are squeezing the bar and keeping your shoulder blades tight. I would back of on the legs a little. Try different foot positions and try to find the one that is most stable. You look like you are going to fall of the bench sideways. Also you need to keep eating and working your back and arms. More size there will equal bigger benches. Other than that nothing glaring. No bad habits.

[emrey09]

For someone that hasn't been lifting long you've got a great setup and a pretty good bench. When you were playing around with elbows on the first set or two was a little funky, but as you added weight the elbows tracked exactly where they should have (below your hands). You are a little too flared though.

If you bench with the understanding that your elbows are always below your hands then the only way to move your elbows to a more tucked position is to decrease grip width and touch the bar lower on the body. I'd bring your grip in maybe half an inch on each side and touch about 2 inches lower on your chest. It's a really small change and I think it will get your elbows in a safer position to really start cranking out more weight.

Changes like this will sometimes temporarily decrease bench strength, but it will get stronger faster this way.

İt looks like i flared more but im touching my lower chest.
Before my grip was little more narrow and i was touching more lower on my chest but i was keep stalling. I feel better on this technique.
And i find its easier to keep scapula retracted by using a little more wider for me

[emrey09]

Btw i have question about progression on fierce.
Lets say
Monday squat 3x5 bench 3x5 row 3x8
Wednesday front squat 3x5 ohp 3x5 rdl 3x8
Friday squat 3x6 bench 3x6 row 3x10
Is this correct ?
İt says increase reps the weeks you arent incereasing weight is this correct ?
Is adding reps applies for people who cant add weight because of equeipment limitations ? İ can crease 5 pound or 10 pound should i add weight every workout then ? İm a bit confused

[emrey09]

Bump

[davisj3537]

İt looks like i flared more but im touching my lower chest.
Before my grip was little more narrow and i was touching more lower on my chest but i was keep stalling. I feel better on this technique.
And i find its easier to keep scapula retracted by using a little more wider for me

You're flaring too much and endangering your shoulders. I stand by my advice, but you do what you like.

Btw i have question about progression on fierce.
Lets say
Monday squat 3x5 bench 3x5 row 3x8
Wednesday front squat 3x5 ohp 3x5 rdl 3x8
Friday squat 3x6 bench 3x6 row 3x10
Is this correct ?
İt says increase reps the weeks you arent incereasing weight is this correct ?
Is adding reps applies for people who cant add weight because of equeipment limitations ? İ can crease 5 pound or 10 pound should i add weight every workout then ? İm a bit confused

This doesn't apply to you because you can increase by 5lbs every workout. Ignore it all and just increase weight weekly while keeping reps the same.

[emrey09]

You're flaring too much and endangering your shoulders. I stand by my advice, but you do what you like.

This doesn't apply to you because you can increase by 5lbs every workout. Ignore it all and just increase weight weekly while keeping reps the same.

I will try your tips on bench next time and record myself , i can post here.

Okay i understand but lets say monday was workout A .i did squat 75 kg bench 47 kg , friday is workout A too. am i going to increase it on friday? ( 80 kg squat, 50kg bench) , or am i going to repeat same weight as monday but keep the reps same and add weight next week ?

[maddog352002]

I will try your tips on bench next time and record myself , i can post here.

Okay i understand but lets say monday was workout A .i did squat 75 kg bench 47 kg , friday is workout A too. am i going to increase it on friday? ( 80 kg squat, 50kg bench) , or am i going to repeat same weight as monday but keep the reps same and add weight next week ?

It would be 5lbs or 2.2kg. Each work out. I can see where you're having issues if your trying 5kg everytime. Unless its deadlifts or squats then i believe its 10lbs each time until you fail then 5lbs after the deload. If you are eating like a horse and following the program to the T you shouldn't have trouble getting nice long runs doing this. Then when you stall (i think fail twice at same weight) do the deload and get another nice long run. This will work until you bench you body weight 10 times or you stop eating enough. Read the sticky on fierce 5. It has all the answers in the first 1000 words. Its not a long read and definitely worth the time.

[emrey09]

It would be 5lbs or 2.2kg. Each work out. I can see where you're having issues if your trying 5kg everytime. Unless its deadlifts or squats then i believe its 10lbs each time until you fail then 5lbs after the deload. If you are eating like a horse and following the program to the T you shouldn't have trouble getting nice long runs doing this. Then when you stall (i think fail twice at same weight) do the deload and get another nice long run. This will work until you bench you body weight 10 times or you stop eating enough. Read the sticky on fierce 5. It has all the answers in the first 1000 words. Its not a long read and definitely worth the time.

İ have two pairs of 0.5 kg microplates and two pairs of 1kg .And two pairs of 2.5 kg in the gym.
Program says add 10 lbs (5kg) to lower body lifts. And 5 lb to upperbody lifts, is this correct ? İs this weekly weight increase or workout to workout ?
I didnt increase 5 kg for any lifts before .

[TheGymJim]

İ have two pairs of 0.5 kg microplates and two pairs of 1kg .And two pairs of 2.5 kg in the gym.
Program says add 10 lbs (5kg) to lower body lifts. And 5 lb to upperbody lifts, is this correct ? İs this weekly weight increase or workout to workout ?
I didnt increase 5 kg for any lifts before .

It tells you this in the program. The microplates will come in handy when you're unable to add 2.5kg each time to your upper body lifts. This usually happens with OHP before anything else.

[emrey09]

Okay i think i understand it here is an example
A squat 75kg bench 45 kg
B paused squats 70kg ohp 30 kg
A squat 75 kg bench 45 kg.

Next week

B paused squats 75kg ohp 32.5 kg
A squat 80kg bench 47.5 kg
B paused squats 75 kg ohp 32.5 kg

And another week

A squat 85kg bench 50kg
B paused squat 80 kg ohp 35kg
A squat 85 kg bench 50kg

Am i understand this correctly ?

[davisj3537]

Okay i think i understand it here is an example
A squat 75kg bench 45 kg
B paused squats 70kg ohp 30 kg
A squat 75 kg bench 45 kg.

Next week

B paused squats 75kg ohp 32.5 kg
A squat 80kg bench 47.5 kg
B paused squats 75 kg ohp 32.5 kg

And another week

A squat 85kg bench 50kg
B paused squat 80 kg ohp 35kg
A squat 85 kg bench 50kg

Am i understand this correctly ?

You got it man

[emrey09]

wanted to ask some questions but i didnt want to make a new thread so i just write here

This is pause squats on b workout instead of front squats.
https://youtu.be/9qwNyDI0dTA
İ didnt know how much should i pause so i pause about 1-2 seconds, is it enough?

And im not eating on surplus right know because the weight is not heavy, im not pushing myself, is it okay ? İm eating maintance calories sometimes 100 calories less on maintance, i dont want get fat because i made this mistake on stronglifts before. İ just started with empty bar because mehdi said, and eat like horse so i gain 9 kg in 3 months with no progress at all.
İs it ok if i start eating more when the weight gets alittle heavier ? But i still eat enough protein.

And tomorrow is my last workout of the week. İ shouldnt add weight according to program. But i start very light to the program, im not even pushing myself, is it okay if i add weight

[emrey09]

Bump

[maddog352002]

wanted to ask some questions but i didnt want to make a new thread so i just write here

This is pause squats on b workout instead of front squats.
https://youtu.be/9qwNyDI0dTA
İ didnt know how much should i pause so i pause about 1-2 seconds, is it enough?

And im not eating on surplus right know because the weight is not heavy, im not pushing myself, is it okay ? İm eating maintance calories sometimes 100 calories less on maintance, i dont want get fat because i made this mistake on stronglifts before. İ just started with empty bar because mehdi said, and eat like horse so i gain 9 kg in 3 months with no progress at all.
İs it ok if i start eating more when the weight gets alittle heavier ? But i still eat enough protein.

And tomorrow is my last workout of the week. İ shouldnt add weight according to program. But i start very light to the program, im not even pushing myself, is it okay if i add weight

You can add weight every workout if possible.

[emrey09]

You can add weight every workout if possible.

İ didnt see your comment so İ hit the gym and repeat same weight because program said so, i know i could do alot more weight , next time i will add weight every workout.

[maddog352002]

İ didnt see your comment so İ hit the gym and repeat same weight because program said so, i know i could do alot more weight , next time i will add weight every workout.

But only add the 2.2 kg. Don't jump to high

[emrey09]

But only add the 2.2 kg. Don't jump to high

Program says add 5 kg to lower body lifts in a week . And 2,5kg to upperbody lifts.
Progression is like this
Monday squat 70kg bench 45
Wednesday paused squat 70 ohp 30
Friday 70kg bench 45
Next week
Monday paused squat 75kg ohp 32
Wednesday squat 75kg bench 47
Friday paused squat 75 kg ohp 32

But instead of this i want to add weight every workout for now until i reach my real working weights.
If i add weight every workout to program isnt that broke the progression ? Maybe i can progression on squats because it already has fast peogress but i can add weight to upper body every workout like ss, sl does.

[maddog352002]

Program says add 5 kg to lower body lifts in a week . And 2,5kg to upperbody lifts.
Progression is like this
Monday squat 70kg bench 45
Wednesday paused squat 70 ohp 30
Friday 70kg bench 45
Next week
Monday paused squat 75kg ohp 32
Wednesday squat 75kg bench 47
Friday paused squat 75 kg ohp 32

But instead of this i want to add weight every workout for now until i reach my real working weights.
If i add weight every workout to program isnt that broke the progression ? Maybe i can progression on squats because it already has fast peogress but i can add weight to upper body every workout like ss, sl does.

There is nothing wrong with a long delayed run up to your working weights, but if you are impatient then add 2.5 kg to the next work out. Only you can tell if your body is fatigued and needs the physical and emotional recovery intended by such a progression. I only advise that the jumps are small so you don't overreach.

[emrey09]

There is nothing wrong with a long delayed run up to your working weights, but if you are impatient then add 2.5 kg to the next work out. Only you can tell if your body is fatigued and needs the physical and emotional recovery intended by such a progression. I only advise that the jumps are small so you don't overreach.

Okay got it, thanks.
I hope i can make progress on this program , i remember on icf i couldnt pass 58 kg bench. I will start to eat alot when the weights gets little heavier. When i reach 58 kg bench i will eat on 500 surplus to make sure im not doing anything wrong lol.
And i will use squat rack instead of bench rack because alot ppl use it. Like today i was using bench with 2 guys who dosent even unrack the weights on barbell , so i unrack their weights and lost alot time and didnt have a good focus on the form while warming up. I will try everyting to pass that bench plateu .

[davisj3537]

I wouldn't advise adding weight every workout. The program is autoregulated to take the guess work out. Guessing as a beginner leads to failure as you don't have a decade of experience to make the rights calls in the moment. The progression is very fast...don't speed it up.

[emrey09]

I wouldn't advise adding weight every workout. The program is autoregulated to take the guess work out. Guessing as a beginner leads to failure as you don't have a decade of experience to make the rights calls in the moment. The progression is very fast...don't speed it up.

So lets say monday i did 35 kg ohp and it was very light, ( i know i could do 4,5 more) and friday i need to repeat same weight , cant i add 5 pound instead of repeating ?

[maddog352002]

So lets say monday i did 35 kg ohp and it was very light, ( i know i could do 4,5 more) and friday i need to repeat same weight , cant i add 5 pound instead of repeating ?

He answered. No because you will be adding 5 lbs again next Wednesday. Especially on a small muscle group workout, like OHP, you will max out to quickly. Just do his weekly adds,

[davisj3537]

So lets say monday i did 35 kg ohp and it was very light, ( i know i could do 4,5 more) and friday i need to repeat same weight , cant i add 5 pound instead of repeating ?

And the following week or two you'd have failed and have to lower 10lbs because you tried to progress too fast. Now you've taken 2 steps backwards because you took an extra one forward.

[emrey09]

You are right i should probably stick with the programs progression. Thanks for the replys.

[emrey09]

So today was weight increasing day. ( First workout of the week 2 ) Last time i did 36 kg latpulldown which was very light for me. But the next stack was 43 kg, i tried to put 2.5 kg plate on it but it keeps falling. So i did 43 kg first set i only able to get 7 rep, so i cut back to 36 kg and did 8 reps other sets.
The next weight stack is pretty heavy for me so can i add reps instead of weight ? Or should i do like 7,6,6 until i reach 8,8,8 ?

[emrey09]

Bump

[Davinci515]

Yeah don't get stuck on any single routine or your body will adapt. This is why most routines don't give gains after a while.

Back is annoying. If its hard to build back for you with weights, just destroy it with pull ups instead.

As for bench press, I have long arms but that doesn't hold me back. Just squeeze that back, drop the shoulders, tuck the arms, and bring the bar down to the nipples... it'll come to you.

You have to be very patient when lifting. Plateaus can come for long periods of time and you have to be patient and change things up.

can you explain how your body will adapt? As long as you are progressively overloading you should always be able to make gains.