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
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Thread: Timothy’s Logtastic Fierce 5 Log
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09-20-2018, 01:50 PM #1
Timothy’s Logtastic Fierce 5 Log
Last edited by TLWeight; 09-22-2018 at 09:45 AM.
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09-20-2018, 01:54 PM #2
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09-20-2018, 01:58 PM #3
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09-20-2018, 05:56 PM #4
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09-25-2018, 01:48 PM #5
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 peopleLast edited by TLWeight; 09-25-2018 at 01:55 PM.
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09-25-2018, 01:57 PM #6
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09-25-2018, 02:43 PM #7
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09-25-2018, 02:56 PM #8
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09-25-2018, 03:39 PM #9
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
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09-27-2018, 03:03 PM #10
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
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09-27-2018, 06:28 PM #11
tip: if you are using dumbbells do split squats. Your grip is simply not going to be able to keep up with normal squats.
Texas Method Log *https://forum.bodybuilding.com/showthread.php?t=173755621*
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09-27-2018, 06:43 PM #12
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09-27-2018, 06:46 PM #13
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09-27-2018, 06:49 PM #14
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09-27-2018, 06:54 PM #15
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09-27-2018, 07:04 PM #16
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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.
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09-27-2018, 07:33 PM #17
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09-28-2018, 03:00 AM #18
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09-28-2018, 05:15 AM #19
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09-28-2018, 05:18 AM #20
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09-29-2018, 06:40 AM #21
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09-29-2018, 03:57 PM #22
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09-30-2018, 06:51 AM #23
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09-30-2018, 06:53 AM #24
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09-30-2018, 06:53 AM #25
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10-02-2018, 01:46 PM #26
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
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10-02-2018, 01:52 PM #27
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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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/Last edited by Farley1324; 10-02-2018 at 02:08 PM.
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10-02-2018, 01:56 PM #28
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10-02-2018, 02:10 PM #29
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10-02-2018, 02:24 PM #30
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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.
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