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Thread: Timothy’s Logtastic Fierce 5 Log
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10-14-2018, 01:59 PM #61
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10-14-2018, 02:28 PM #62
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10-14-2018, 02:38 PM #63
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10-14-2018, 03:41 PM #64
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10-14-2018, 08:08 PM #65
Tuesday-Bench and Squat
Thursday- Ohp and deadlift
Week one- 65%x5
75%x5
85%x5+ Pr set
1x15-20 65% (Widowmaker)
Week two-70%x3
80%x3
90%x3+ pr set
1x15-20@70%(widowmaker)
Week 3-75%x5
85%x3
95%x1+pr set
1x15-20@75%(widowmaker)
Reset weights
Add 5 lbs to upper body maxes 1 rm
10 lbs to lower body maxes 1 rm
If failure drop weight 5%
Does this work i used a 5/3/1 template
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10-14-2018, 08:23 PM #66
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
There is no "if failure drop 5%" for 5/3/1.
You should be able to get 5 reps on an all out (no missed reps, no unsafe form breakdown) 1+ set at 95% TM. If you can't, and it's not just a bad day or an identifiable reason (like, 4 hours sleep, etc), and it's not an anomaly, then it's time to take the reps you did get, recalculate estimated or actual 1RM, and set new numbers from that.
A widowmaker supplemental for squats and deads is...well...the name fits.
Assistance?
The current methodology is no + sets on 3x5 week, just the straight programmed 3x5
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10-16-2018, 01:54 PM #67
Squat 3x5 Warmup: 45x10 120x5 140x3 160x1 Weight: 185
Bench 3x5 Warmup: 45x10 80x5 100x3 120x1 Weight: 135
Pendlay 3x8 Warmup: 45x10 65x5 85x1 Weight: 95
Face pulls 3x12 weight: 30
Calf raises/ 2x17/ 65 lbs
Tricep press down weight: 60 2x12
:/ solid workout
Weightroom isn’t open on Thursday so that really stinks so 2 dumbbell workouts this week. Oh well
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10-16-2018, 03:10 PM #68
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10-16-2018, 03:17 PM #69
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10-16-2018, 04:04 PM #70
Yeah I don’t think i was doing the bulldog grip right
I have this wooden karate stick
(It’s my older brother’s)
I just screw around with it focusing on form for squat and ohp
I just did the bulldog grip naturally just to see where i go wrong
Yeah so you’re right
The bar was resting more on my thumb than in my palms
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10-19-2018, 11:56 AM #71
Lol hey farley i did a variation of fierce 5
We’ll call it fierce Fck
Deadlift 3x5: 95x10 125x5 145x3 170x1
Worksets:185x5
Ohp: 45x8 60x3 70x1 Weight: 80x4
75x5 75x4
Leg curl 1x12 weight:60
Lat pull down 1x12 weight:75
Bicep curls: 1x10 55 lbs
Lol fierce fck is just a rushed fierce 5
I did this in my strength and conditioning class
Probably never will be able to do it again
Cause that controlling bitch blonde will be back next week and a bunch of kids that will take up space on platforms will waste my time.
Can you believe the amount of time we waste sitting around the gym for 30 minutes after getting changed. Only had 30 minutes to workout
I couldn’t take breaks which probably screwed me over on ohp.(lowering to 75 lbs next week)
Im also trying to make a weightlifting club
My history teacher said he’ll be the advisor he used to play football
He taught me a penn state football workout for strength too(i wanna share it to bb forum later once i get my ideas straight)
I think i’ll make meetings 3 times a week
Gotta get 30 people to sign tho
Which isn’t hard ik a lotta people
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10-23-2018, 02:04 PM #72
Squat 3x5 Warmup: 45x10 125x5 145x3 165x1 Weight: 195
Bench 3x5 Warmup: 45x10 85x5 105x3 125x1 Weight: 140
Pendlay 3x8 Warmup: 45x10 65x5 90x1 Weight: 100 1x8
Face pulls 3x10 weight: 35
Calf raises/ 2x15/ 75 lbs
Tricep press down weight: 60 2x12
:/ ugh im happy but worried about the future. Pendlays take up so much ****ing time
Finished right at 3:30
Oh ya ****ed on pendlays
I rushed it I didn’t really rest
Ffs I wanna be able to finish the damn workout everytime we only have like an hour
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10-25-2018, 01:57 PM #73
Deadlift 3x5 Warmup: 95x10 140x5 160x3 180 Weight: 205
Overhead press 3x5 Warmup: 45x8 60x3 70x1 Weight: 80
Leg curl 3x12 weight: 60
Lat pull down Warmup: 45 1x10, 3x10 80 lbs
Bicep curls(barbell): 1x10 weight: 55lbs
1x6
Pretty sure i got deadlift form right cause my back isn’t hurting
Able to progress on ohp happy bout that
For some reason wasn’t feeling motivated today. Probably just moody for no reason still disciplined to do it anyway
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10-26-2018, 01:49 AM #74
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11-01-2018, 03:45 PM #75
Deadlift 3x5 Warmup: 95x10 155x5 175x3 195 Weight: 215
Overhead press 3x5 Warmup: 45x9 65x3 75x1 Weight: 85
Incline 3x5: warmup 45x10 75x5 95x1 110 3x5
Leg curl 3x14 weight: 60
Lat pull down Warmup: 45 1x10, 3x10 80 lbs
Ab work 2x15 cable crunches
Bicep curls: 2x10 weight: 55lbs
Smashed everything
All felt easy
Rly happy with press cause it was stubborn(tuesdays workout was such a disgrace lol)
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11-06-2018, 01:04 PM #76
Workout A
Squat: 215x4
Oof
Bench: 145 3x5 ayyyyyyy
Pendlay: 105x8 100x?
Eh my form broke down reset
Face pulls: 3x10 35
Calf raises/ 2x15 75
Tricep rope extension: 60 2x14
Welp really happy about my bench.
Failure last week then smash
Perfect form. Bulldog grip was nice
No wrist pain whatsoever perfect leg drive
Fixed my squat form too
Weight on back
It was heavy so I failed
I’m resetting then smashing it
Pendlays are mean so i’m reset Them too
Can’t wait to do ohp and deadlift next week
I love those
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11-13-2018, 01:50 PM #77
Squat 3x5 Warmup: 45x10 120x5 140x3 160x1 Weight: 185
Bench 3x5 Warmup: 45x10 95x5 115x3 135x1 Weight: 150
Pendlay 2x8 Warmup: 45x10 55x5 75x1 Weight: 85
Face pulls 3x10 weight: 40
Calf raises/ 2x15/ 85 lbs (none)
Tricep press down weight: 55 2x10
Was feeling really sluggish and unenergetic this workout. (Probably school or diet)
Squat is still a pain I should post a form video soon. I still don’t know how to position my stupid wrists. When I go under the bar to unrack idk how to keep em straight.
Not enough time for pendlays, only 5 minutes left i just rushed through triceps and face pulls. Then I did 2x8
Weight room hours: 2:30 or 2:40 ish
To 3:30.
As the weight gets heavier I need longer breaks or it was just because I wasn’t energetic
Happy about bench today able to progress.
Squat too. But I need to sort out my form. It’s gonna mess me up in the future
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11-19-2018, 02:10 PM #78
Upper A
Bench 3x5 Warmup: 45x10 100x5 120x3 140x1 Weight: 155
Incline press 3x8 Dumbbells 35 lbs
Lat Pulldowns 3x8 45 1x10, 3x12 80 lbs
Bent Over Rows 3x8 45 lbs
Face Pulls 3x12/Tricep pressdowns 3x10
40 lbs 55 lbs
Kinda messed up last rep on bench last set
Still gonna progress tho
I didn’t keep proper grip after my 3rd set
Squats tomorrow
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11-26-2018, 03:51 PM #79
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12-06-2018, 05:17 PM #80
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12-06-2018, 05:28 PM #81
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12-11-2018, 06:15 PM #82
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12-11-2018, 06:17 PM #83
Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset
Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset
Workout B
Deadlift 3x5
Overhead Press 3x5
Leg curl 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)
Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset
Lower B
Deadlift 3x5
Front Squat 3x5
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
On a Monday Tuesday and Thursday schedule(approved by davis himself)
This is what i’ve been running
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12-12-2018, 12:47 PM #84
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12-13-2018, 02:20 PM #85
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12-15-2018, 07:37 AM #86
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