Timothy’s Logtastic Fierce 5 Log

[TLWeight]

I started fierce 5 today.
I am very happy to be back in the school weight room. I will be posting my workouts


Long term Goals:
Bench: 315
Squat: 405
Deadlift: 415

F5 Goals
Bench: 205 3x5
Squat: 260 3x5
Deadlift: 300 3x5

Weight goal: about 180-190 ish lbs
Current weight: 169 lbs


16 yrs young

[TLWeight]

Squat: 145 lbs 3 x 5
Bench: 115 lbs 3 x 5
Pendlay: 105 lbs 3 x 5
Facepulls: 15 lbs 3 x 10
Calf raises: 45 lbs 2 x 15
Tricep Pressdown: 45 2 x 10


Everything was easy as it should be. Next workout is on Tuesday so stay tuned

[TLWeight]

Squat: 145 lbs 3 x 5
Bench: 115 lbs 3 x 5
Pendlay: 105 lbs 3 x 5
Facepulls: 15 lbs 3 x 10
Calf raises: 45 lbs 2 x 15
Tricep Pressdown: 45 2 x 10


Everything was easy as it should be. Next workout is on Tuesday so stay tuned

I also loved squatting and rowing.

[17mahmoods]

Glad to see you on the right path buddy. IN, to see you make all dem gains.

[TLWeight]

Deadlift 155 3 x 5
Overhead press 65 3 x 5
Leg curl 45 3 x 8
Ab work 2 x 15
Lat pull down 65 3 x 8
Bicep curls 65 1x10 1x5

Kinda overestimated curls that so i’ll just start with the bar.
I loved deadlifting too it was super easy
As it should be like everything else

Next up, Workout A on Thursday
Kinda freaking out cause of pressing
Worried of stalling I did start light tho
But why does pressing always stall a lot for most people

[TLWeight]

Glad to see you on the right path buddy. IN, to see you make all dem gains.

Yeah i’m gonna make a lot of gains.
I want to skyrocket the big 3 and put on more muscle mass

[Squid24]

[TLWeight]

Welcome

[Squid24]

Yeah i’m gonna make a lot of gains.
I want to skyrocket the big 3 and put on more muscle mass

Don't try to rush it tho...at 16, your gains will come fast...make sure you eat a lot too..

[TLWeight]

Had to go to dermatologist

Here’s my dumbbell modified workout a fierce 5 routine

I did at home

Dumbbell squat 55 lbs 3x8 each
Bench 3x8 55 lbs each
Db rows 3x8 55 lbs each
Reverse flies 3x10 20 lbs each
Calf raises 2x15 40 lbs each /French press 2x10 super set 25 lbs each

Next workout will be dumbbell on Saturday. Next tuesday and Thursday will be barbell since i have access to the weight room

[17mahmoods]

tip: if you are using dumbbells do split squats. Your grip is simply not going to be able to keep up with normal squats.

[TLWeight]

tip: if you are using dumbbells do split squats. Your grip is simply not going to be able to keep up with normal squats.

Really? I went up to 75s 3x8 before when I was screwing around over the summer


Also I can’t balance on split squats
I suck at it

[Farley1324]

Really? I went up to 75s 3x8 before when I was screwing around over the summer


Also I can’t balance on split squats
I suck at it

So, you were up to squatting with 150 lbs...? Compare that number to your goals.

[TLWeight]

So, you were up to squatting with 150 lbs...? Compare that number to your goals.

It was Dumbbell squatting not the lowbar
Which is more fun and you can lift heavier

[TLWeight]

So, you were up to squatting with 150 lbs...? Compare that number to your goals.

Is it really that bad to change the leg exercises? I can if so
I won’t like it but I wanna get bigger and stronger so I don’t care

For workout A i replaced the split squat with a dumbbell squat

Then workout B with dumbbell front squats

[Farley1324]

Is it really that bad to change the leg exercises? I can if so
I won’t like it but I wanna get bigger and stronger so I don’t care

For workout A i replaced the split squat with a dumbbell squat

Then workout B with dumbbell front squats

Given the goals you stated in the OP, freeweight barbell back squats are the single most important exercise for you to do, whenever possible. After that...whatever is closest.

With bench of course you'll want to work barbell bench a lot with your specific bench goal, but using dumbells instead I'd expect much more carryover to the barbell version than with the squat. Barbell back squats are more than just a leg exercise.

[TLWeight]

Given the goals you stated in the OP, freeweight barbell back squats are the single most important exercise for you to do, whenever possible. After that...whatever is closest.

With bench of course you'll want to work barbell bench a lot with your specific bench goal, but using dumbells instead I'd expect much more carryover to the barbell version than with the squat. Barbell back squats are more than just a leg exercise.

Alright I’ll run the dumbbell program as it is
I suck with balancing so it discouraged me. I can’t get the form right

[TLWeight]

Weight check 168.2 I guess next time I check should be next Monday

I’m supposed to gain .5 lbs a week
Idk what my before bulk weight was

[17mahmoods]

Weight check 168.2 I guess next time I check should be next Monday

I’m supposed to gain .5 lbs a week
Idk what my before bulk weight was

would be a good idea to do a daily weigh in and just record it on an app. libra for anrdoid and happyscale for ios

[Farley1324]

would be a good idea to do a daily weigh in and just record it on an app. libra for anrdoid and happyscale for ios

Yes. Weigh each morning. No reason to go with less information, no reason to intentionally skip data points on something that is known to vary. More data points, more accurate trend-line.

[TLWeight]

Yes. Weigh each morning. No reason to go with less information, no reason to intentionally skip data points on something that is known to vary. More data points, more accurate trend-line.

169.6 lbs
Checked this morning right now

[TLWeight]

Yes. Weigh each morning. No reason to go with less information, no reason to intentionally skip data points on something that is known to vary. More data points, more accurate trend-line.

Ok so I’m doing dumbbell workout B rn
I think i found the solution to my lunge problem. By not doing the variating ones and go leg by leg cause I screw up with that

[TLWeight]

Ok i checked again I’m 169
Why does my weight keep changing

[Farley1324]

Ok i checked again I’m 169
Why does my weight keep changing

Because that's what it does. Take and record your bodyweight first thing in the morning, after hitting the bathroom, same or similar clothes (or not), each day. That simple.

[17mahmoods]

Ok i checked again I’m 169
Why does my weight keep changing

Weight fluctuations are normal. To minimize it what I do is I weigh myself each morning in a fasted state after going to the washroom. Just record it using one of the apps I mentioned above and it gives you a better judgement of how your weight is moving.

[TLWeight]

Workout A 10/2/18

Squats: 165 lbs 3x5 warmup: bar and 1x5 125 lbs
Bench: 125lbs 3x5 warmup: bar and 95
Pendlays: 85 lbs 3x8 ish no warmup
Face pulls: 3x14 15s
Calf raises with bar 55 lbs 2x15
Tricep press down: 45 lbs 2x14

Kinda screwed up with pendlays
went too heavy i’ll lower the weight to 75 lbs. i was trying to get the form down
And I got it now my form was garbo fidst workout A.
Squats not too much of a problem i guess it was with lowbar trying to find where the bar sits. I got it 3rd work set but for the first 2 i could squat it just kinda painfully the way the bar was sitting. I mastered benching finally i found my lift off problem
The j hooks or whatever they’re called were too low. So i set them one up. Perfect lift off and sets.

Just gotta tweak lowbar

[Farley1324]

Workout A 10/2/18

Squats: 165 lbs 3x5 warmup: bar and 1x5 125 lbs
Bench: 125lbs 3x5 warmup: bar and 95
Pendlays: 85 lbs 3x8 ish no warmup
Face pulls: 3x14 15s
Calf raises with bar 55 lbs 2x15
Tricep press down: 45 lbs 2x14

Kinda screwed up with pendlays
went too heavy i’ll lower the weight to 75 lbs. i was trying to get the form down
And I got it now my form was garbo fidst workout A.
Squats not too much of a problem i guess it was with lowbar trying to find where the bar sits. I got it 3rd work set but for the first 2 i could squat it just kinda painfully the way the bar was sitting. I mastered benching finally i found my lift off problem
The j hooks or whatever they’re called were too low. So i set them one up. Perfect lift off and sets.

Just gotta tweak lowbar

-

Did you do any warmup before the squats? Two sets of squats to start a session, only one above the empty bar, isn't much of a warmup, even at 165 lbs...and especially when you are trying to figure out your form.

Do a warmup for every major exercise/every exercise that is a new muscle group. So, do a rows warmup, even if at that point it's just one set.

https://www.andybaker.com/warm/

[TLWeight]

List one weight, the total weight of the bar + plates

Did you do any warmup before the squats? Two sets of squats to start a session, only one above the empty bar, isn't much of a warmup, even at 165 lbs...and especially when you are trying to figure out your form.

Do a warmup for every major exercise/every exercise that is a new muscle group. So, do a rows warmup, even if at that point it's just one set.

https://www.andybaker.com/warm/

Thank you farley I shall take a look at the link

[TLWeight]

-

Did you do any warmup before the squats? Two sets of squats to start a session, only one above the empty bar, isn't much of a warmup, even at 165 lbs...and especially when you are trying to figure out your form.

Do a warmup for every major exercise/every exercise that is a new muscle group. So, do a rows warmup, even if at that point it's just one set.

https://www.andybaker.com/warm/

I’m still kinda confused can you give an example

For example: a 130 lb bench
And 175 lb squat

[Farley1324]

I’m still kinda confused can you give an example

For example: a 130 lb bench
And 175 lb squat

Looking at the previous session as a whole I would try something like

Full body warmup to get the blood flowing/generally warmed up...Agile 8 (look it up), some box jumps, some elliptical, a little bit on a rower (no muscle fatigue to speak of, light and easy), etc, just something so you aren't getting under the bar cold and tight and slow.

Extended squat warmup because it's such a major exercise, and your first of the day

Squat
45x10
95x5
115x1
135x1
165 3x5

This give you more opportunity to practice getting under the bar, walking it out, going through reps with as-perfect of form as you are capable, racking, repetition, and get completely warmed up and firing on all cylinders.

Bench
45x10
Face Pulls 1 set
95x5
Face Pulls 1 set
125 3x5
Face Pulls 1 set

Rows
45x5
65x1
85 3x5



Treat every set and every rep, even the empty bar, as if it was a 1RM weight in terms of following strict habits regarding setting up and performing the rep, move the bar quickly with a purpose, concentrate on staying tight throughout always.