Timothy’s Logtastic Fierce 5 Log

[TLWeight]

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.

Ok but what determines what weight i use for each warmup set. Is there a percent? Weight increments?

[Farley1324]

Ok but what determines what weight i use for each warmup set. Is there a percent? Weight increments?

Experience will end up dictating. There are tons of factors.

Personal preference and experience, injuries or injury history, age, time of year (how warm/cold it is or you are to start), time of day, exercises to be done, what exercises you have already done, how much weight you'll be using and how difficult (RPE) it will be, what weights need to be changed to make it happen, etc. It's far from an exact science.

Bigger movements, the main compounds (Squat, dead, press, bench, row, but esp squat and dead), more extensive warmup.

Isolation single joint movements after having already done compounds, very little or no exercise specific warmup.

You don't want to make huge jumps between sets, to where it shocks your body/mind, but you also don't want to do so much warming up that it fatigues you and interference with the working sets.

I usually do, and suggest, warmup weights that don't involve using plates smaller than 10 lbs because that's annoying.

Decrease the number of reps per set as the warmup gets heavier, it's more about getting used to the weight (so called CNS) than warming up the body tissues and joints (should be done prior to the lifting, and/or with the higher rep light initial warmups)'

As you get stronger and lift heavier weights, you'll do more warmup sets.

This is rambling because it's kind of an art you learn as you go.

Err on the side of too much warmup.

Supersetting upper body push/pull exercises helps warm everything up without doing 'too much' of a movement and tiring the muscles. Doing a light row or face pull or pull down between bench and press warmups and sets for example helps get the whole shoulder girdle, all the stabilizing muscles for the bench/press, etc, ready to go.

[TLWeight]

Experience will end up dictating. There are tons of factors.

Personal preference and experience, injuries or injury history, age, time of year (how warm/cold it is or you are to start), time of day, exercises to be done, what exercises you have already done, how much weight you'll be using and how difficult (RPE) it will be, what weights need to be changed to make it happen, etc. It's far from an exact science.

Bigger movements, the main compounds (Squat, dead, press, bench, row, but esp squat and dead), more extensive warmup.

Isolation single joint movements after having already done compounds, very little or no exercise specific warmup.

You don't want to make huge jumps between sets, to where it shocks your body/mind, but you also don't want to do so much warming up that it fatigues you and interference with the working sets.

I usually do, and suggest, warmup weights that don't involve using plates smaller than 10 lbs because that's annoying.

Decrease the number of reps per set as the warmup gets heavier, it's more about getting used to the weight (so called CNS) than warming up the body tissues and joints (should be done prior to the lifting, and/or with the higher rep light initial warmups)'

As you get stronger and lift heavier weights, you'll do more warmup sets.

This is rambling because it's kind of an art you learn as you go.

Err on the side of too much warmup.

Supersetting upper body push/pull exercises helps warm everything up without doing 'too much' of a movement and tiring the muscles. Doing a light row or face pull or pull down between bench and press warmups and sets for example helps get the whole shoulder girdle, all the stabilizing muscles for the bench/press, etc, ready to go.

So would this be a good example

Squat 3x5 Warmup: 45x10 115x5 135x3 155x1 Weight: 175
Bench 3x5 Warmup: 45x10 75x5 95x3 115x1 Weight: 130
Pendlay 3x8 Warmup: 45x10 55x5 70x1 Weight: 80

[Farley1324]

So would this be a good example

Squat 3x5 Warmup: 45x10 115x5 135x3 155x1 Weight: 175
Bench 3x5 Warmup: 45x10 75x5 95x3 115x1 Weight: 130
Pendlay 3x8 Warmup: 45x10 55x5 70x1 Weight: 80

Seems reasonable

[TLWeight]

Seems reasonable

I’m 168.8 lbs no weight change at all
Should i bump up 2800 cal to 3000

[TLWeight]

My average weight is 169

[TLWeight]

Seems reasonable

Oh weight(pun intended) i gained a pound
Based on my average weight. I’m using happy scale

168-169
Basically
It is a slow bulk but it feels weird cause of weight fluctuations

Keep eating how i am? Or increase

[Farley1324]

Watch bodyweight trends over the course of a week or more. If you go up about a lb or so in about a week or a little longer, that's about right

[TLWeight]

Watch bodyweight trends over the course of a week or more. If you go up about a lb or so in about a week or a little longer, that's about right

Deadlift 3x5 Warmup: 90x10 110x5 130x1 150x1 Weight: 165
Overhead press 3x5 Warmup: 45x5 55x1 Weight: 70
Leg curl 3x10 weight: 45
Lat pull down Warmup: 45 3x10weight: 65
Ab work 2x15
Bicep curls: 2x12 weight: 45


Warmups good?

[Farley1324]

Deadlift 3x5 Warmup: 90x10 110x5 130x1 150x1 Weight: 165
Overhead press 3x5 Warmup: 45x5 55x1 Weight: 70
Leg curl 3x10 weight: 45
Lat pull down Warmup: 45 3x10weight: 65
Ab work 2x15
Bicep curls: 2x12 weight: 45


Warmups good?

Looks reasonable.

[TLWeight]

Looks reasonable.

Welp that’s tomorrow’s workout
stay tuned lol

[TLWeight]

Workout B: Thursday
Deadlift 3x5 Warmup: 90x10 110x5 130x1 150x1 Weight: 165
Incline 3x5: warmup 45x10 65x5 85x1 100 3x5
Leg curl 3x10 weight: 45
Lat pull down Warmup: 45 1x10, 3x10weight: 65
Ab work 2x15
Bicep curls: 1x12 1x6 weight: 45

Pretty good workout today
Did incline bench instead of overhead.
Mainly cause It targets the upper chest
and I do dumbbell shoulder press on dumbbell workout B so yeah

Kinda failed last set of bicep curls
I didn’t rest long enough just rushed it tbh. Can’t weight(lol) to increase the weight next week/reps

[TLWeight]

Workout A Dumbbells
Split squats 3x8 35s lbs
Dumbbell floor press 3x8 60s lbs
One arm Db Rows 3x8 60s lbs
Reverse flies 3x10 15s lbs
Calf raises 40s lbs 2x12/French press 25s lb 2x12 superset


Do I have to warmup with dumbbells or no?

[TLWeight]

Looks reasonable.

Sept 30-169lbs moving average 169lb
Oct 1- 169 moving average 169.1
Oct 2-169.4 moving average 169.3
Oct 3-168.8 moving average 169.4
Oct 4-170.4 moving average 169.6
Oct 5-170 moving average 169.7
Oct 6-169.6 moving average 169.7
Oct 7-169.4 moving average 169.7

Am I lean bulking right
Currently eating 2800 calories a day
If not tell me how much I should bump up the calories

[TLWeight]

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

Sept 30-169lbs moving average 169lb
Oct 1- 169 moving average 169.1
Oct 2-169.4 moving average 169.3
Oct 3-168.8 moving average 169.4
Oct 4-170.4 moving average 169.6
Oct 5-170 moving average 169.7
Oct 6-169.6 moving average 169.7
Oct 7-169.4 moving average 169.7

Am I lean bulking right
Currently eating 2800 calories a day
If not tell me how much I should bump up the calories

[Farley1324]

Sept 30-169lbs moving average 169lb
Oct 1- 169 moving average 169.1
Oct 2-169.4 moving average 169.3
Oct 3-168.8 moving average 169.4
Oct 4-170.4 moving average 169.6
Oct 5-170 moving average 169.7
Oct 6-169.6 moving average 169.7
Oct 7-169.4 moving average 169.7

Am I lean bulking right
Currently eating 2800 calories a day
If not tell me how much I should bump up the calories

Your scale has a 0.1 lb resolution?

I guess stay there for another week and see. If you go a little over on cals here or there, I would't worry about it

[TLWeight]

Your scale has a 0.1 lb resolution?

I guess stay there for another week and see. If you go a little over on cals here or there, I would't worry about it

I’m using my scale to weigh
And happyscale app to track
The app shows moving average

[TLWeight]

Your scale has a 0.1 lb resolution?

I guess stay there for another week and see. If you go a little over on cals here or there, I would't worry about it

I’m curious farley
How did you start out lifting
How strong are you right now

[Farley1324]

I’m curious farley
How did you start out lifting
How strong are you right now

It's a rather roundabout a circuitous trip. Ran cross country and track in high school, did bro lifting of bench and curls with some of the guys in the school gym start at about 15 years old. Wasn't very good. PR's were 5k 19:00, mile 5:23, anchored the 4x400 but was slowest on the team of 4 like 56 second PR. Totally quit physical activity after senior track season. Started back to the gym around when I joined the forum which was about 5 years after high school, first real program I did was Starting Strength. I tend to lift, then quit awhile, then lift, then quit awhile...I've run Starting Strength like 4 times now. Texas Method a few times. 5/3/1 quite a bit. Brief bout with a Starr template.

I squat 405 for the first time back in 2010, then took time off not long after, but came back and squat 425 about 11 months later in 2011. Then I took a couple years consecutively off. Just bouts of general apathy and laziness, being really busy going back to college and working, having kids, broken ankle, minor surgery on thigh, just random regular life ****.

I also have a herniated L5-S1 with nerve impingement, facet joint arthropathy (sp?), and a some degenerative disc (MRI several years ago to confirm). My back has flared up and really ****ed me over several times, I couldn't deadlift for years without being a cripple, so that was a factor.

The best I've done for strength was Texas Method which got me the 425 lb squat, bench 225x13 and ~285x1, strict standing press 185x3...deadlift I can actually do now, I've pulled 405 lbs a few times with my back still being good so that's great for me. ALso pulled either 410 or 415 not too terribly long ago, and 365x5 a couple weeks ago (not for the first time)

I am 6' tall, weighed 168 lbs when I joined the forum, have been as high as about 226. Am cutting right now, was 213 lbs in the morning the last couple days.



Currently, I am again kind of coming back from time off (story of my lifting career)...in the last few weeks my big sets have been, squat 365x2, deadlift 365x5, press 155x6, bench 205x11.

I haven't been keeping up with my journal lately but there's a lot in there and some of my recent videos as an update at the end

https://forum.bodybuilding.com/showt...hp?t=163353931


I'm 35 so every time I stop training for awhile and come back, it's a little slower.

I’m using my scale to weigh
And happyscale app to track
The app shows moving average

Okay, I see

[TLWeight]

It's a rather roundabout a circuitous trip. Ran cross country and track in high school, did bro lifting of bench and curls with some of the guys in the school gym start at about 15 years old. Wasn't very good. PR's were 5k 19:00, mile 5:23, anchored the 4x400 but was slowest on the team of 4 like 56 second PR. Totally quit physical activity after senior track season. Started back to the gym around when I joined the forum which was about 5 years after high school, first real program I did was Starting Strength. I tend to lift, then quit awhile, then lift, then quit awhile...I've run Starting Strength like 4 times now. Texas Method a few times. 5/3/1 quite a bit. Brief bout with a Starr template.

I squat 405 for the first time back in 2010, then took time off not long after, but came back and squat 425 about 11 months later in 2011. Then I took a couple years consecutively off. Just bouts of general apathy and laziness, being really busy going back to college and working, having kids, broken ankle, minor surgery on thigh, just random regular life ****.

I also have a herniated L5-S1 with nerve impingement, facet joint arthropathy (sp?), and a some degenerative disc (MRI several years ago to confirm). My back has flared up and really ****ed me over several times, I couldn't deadlift for years without being a cripple, so that was a factor.

The best I've done for strength was Texas Method which got me the 425 lb squat, bench 225x13 and ~285x1, strict standing press 185x3...deadlift I can actually do now, I've pulled 405 lbs a few times with my back still being good so that's great for me. ALso pulled either 410 or 415 not too terribly long ago, and 365x5 a couple weeks ago (not for the first time)

I am 6' tall, weighed 168 lbs when I joined the forum, have been as high as about 226. Am cutting right now, was 213 lbs in the morning the last couple days.



Currently, I am again kind of coming back from time off (story of my lifting career)...in the last few weeks my big sets have been, squat 365x2, deadlift 365x5, press 155x6, bench 205x11.

I haven't been keeping up with my journal lately but there's a lot in there and some of my recent videos as an update at the end

https://forum.bodybuilding.com/showt...hp?t=163353931


I'm 35 so every time I stop training for awhile and come back, it's a little slower.



Okay, I see

Whoa you’re very strong.
I’m glad I lurked on this place for awhile before I joined

I regret my training so much
During freshman and sophomore year of highschool. Now it’s Junior year

It was such a waste of time
Glad to know i’m properly training
It annoys me that I could’ve been stronger than I am now.


Another obstacle for me will be finding what I will be doing once my newbie gains run out.

[Farley1324]

Whoa you’re very strong.
I’m glad I lurked on this place for awhile before I joined

I regret my training so much
During freshman and sophomore year of highschool. Now it’s Junior year

It was such a waste of time
Glad to know i’m properly training
It annoys me that I could’ve been stronger than I am now.


Another obstacle for me will be finding what I will be doing once my newbie gains run out.

Strength is relative.

You haven't even begun to hit the age where you can make the best gains.

If I started junior year of high school the way I hit it later, I'd probably have squat 500 instead of 425. More easily.

[TLWeight]

My old workout as a freshman was just a random ppl.
Sophomore year was a random ppl
Monday- Bench 5x5 increasing weight
Dips 5 sets until failure
Tuesday-
Pullups 3 sets until failure
Machine rows- 3 sets of whatever weight
Lat pull downs- 3 sets of whatever weight
Ez curls-3 sets of whatever weight
Thursday- Squats 5x5 increasing weight
(Tbh that’s really all i did I got lazy lol)
Sometimes i did goblets and leg extensions but not really oh yeah and i quit deadlifting


Worst part is garbage form on everything
Squat bench and deadlift

Freshman year my back was garbage on deadlift my football coach said to stop.
Sophomore year still was garbage.

Squat I wasn’t even going deep enough
I actually thought I squatted 235

Bench I was never staying tight my ass would be off the bench sometimes
I fixed it to the point my ass would be on the bench but i was never tight in my small arch my wrists would bend too

Highest i benched was 155 for 3 or 5 reps
At 166 lbs

[TLWeight]

Strength is relative.

You haven't even begun to hit the age where you can make the best gains.

If I started junior year of high school the way I hit it later, I'd probably have squat 500 instead of 425. More easily.

Joining here was seriously the best of my training

I through that egotistical bro comparison mindset in the trash
I would just conpare myself to everyone
Become frustrated I wasn’t as strong as so and so

[TLWeight]

Strength is relative.

You haven't even begun to hit the age where you can make the best gains.

If I started junior year of high school the way I hit it later, I'd probably have squat 500 instead of 425. More easily.

I’m literally back to the same weight I was
September 30th I’ve gained nothing

Should I bump it up to 3000 calories?

[TLWeight]

Yeah i’ll bump it up
And see where it goes from there

Ugh I gained nothing

[TLWeight]

Deadlift 3x5 Warmup: 95x10 120x1 140x1 160x1 Weight: 175
Overhead press 3x5 Warmup: 45x7 65x1
85x4 75x4 70x5
Leg curl 3x8 weight: 60
Lat pull down Warmup: 45 1x10, 3x8: 75lbs
Ab work 2x17 (machine 30lbs)/
Bicep curls: 2x10 weight: 50lbs
Superset
Kinda screwy with overhead press
Otherwise solid workout.
I quit incline benching because an image of a guy with crossed arms came to my head saying it’s best to run the program as written.(eh kinda close to as written)
and i watched video and mark rippetoe said overhead pressing was important and bench was overrated

I just love adding weight to compounds
Welp time to eat
I guess 75 lbs overhead press next time
or 70 lbs

[TLWeight]

Squat 3x5 Warmup: 45x10 115x5 135x3 155x1 Weight: 175
Bench 3x5 Warmup: 45x10 75x5 95x3 115x1 Weight: 130
Pendlay 3x8 Warmup: 45x10 60x5 80x1 Weight: 90
Face pulls 3x10 weight: 30
Calf raises/ 2x15: 65 lbs
Tricep press down weight: 60 2x10

Solid workout

[TLWeight]

Too bad I can’t edit the first post.

New Goal would be: be stronger than you were yesterday

Shouldn’t be specific numbers to reach
On this bulk

Running til i really stall

[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/

Hey farley

When I become an intermediate lifter i was thinking of running this

https://www.t-nation.com/training/ef...g-for-busy-men

It would be most effective for me

But idk if it’s supposed to be run like regular 531 or not

The whole page doesn’t really tell much.

[TLWeight]

Hey farley

When I become an intermediate lifter i was thinking of running this

https://www.t-nation.com/training/ef...g-for-busy-men

It would be most effective for me

But idk if it’s supposed to be run like regular 531 or not

The whole page doesn’t really tell much.

Or maybe i can make my own program
An optimal texas method or 531
That works for 2 days

Idk