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  1. #1
    Registered User nikola1808's Avatar
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    Adding a bench variation on Upper B fierce 5

    Almost done with my cut, planning on a loong bulk with focus on strength particularly my bench press. I am doing fierce 5 upper/lower.Cureently I bench 160-165lbs for reps(dropped 5-10 pounds from the cut). I would really like to get it to 225 as soon as possible. My other lifts are already past early intermediate level, yet my bench press is terrible. Will incorporating another bench variation like a pause bench ( I am weak off the chest) help my problem? How should I incorporate it if I actually do it? Was thinking replacing the chest flyes for a bench variation in which I do not go as heavy and focus more on form.
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    Registered User daudi81's Avatar
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    If you're just coming off a cut, I would first see if the increase in calories will do the trick. If you find yourself stalling even after gaining weight, you might want to start troubleshooting from there.

    I personally don't like to introduce more variables than is necessary. But that's just me and my OCD.
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    Registered User Damnentia's Avatar
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    I'd go as far as to say a bench with a tiny pause should be the standard bench for anyone who's not training to hit a max.

    Why not adopt some pause work to your regular bench then?

    You can even use it to self regulate yourself - use pauses when the weight is easy (after a reset, for example) and drop them when you are close to getting stuck. (or when you are on a bad day).
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    Banned maddog352002's Avatar
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    Coming off a cut you should get gains doing anything. If being strong at bench is your main concern you have to flat bench more than once a week. Fierce 5 may not be the best program if that is what you are trying to do. Its a very balanced program between size and strength.

    If you are going to stay with F5 here are some considerations. If going to sub a bench variation for flies on the second upper you can do that. It would give you more direct adaptation but potentially take away from some chest growth losing the chest iso movement. Also it is adding a movement to your triceps and shoulders so you will want to limit the amount of additional push work you do, likely lower some ohp or tricep isolation. You may also need more upper back pull work. This is why it would be better to grab a program for you goals like maddcow. Then do F5 after a few cycles of Maddcow when you need to get that balanced muscle growth back. Too many things get thrown out of whack by such a simple change.
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  5. #5
    Registered User nikola1808's Avatar
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    Thanks for the replies. I guess I am just going to milk my post-cut gains till I stall then I might switch for a few months to a program more focused on benching. Thanks.
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  6. #6
    "Thats what!" -She MyEgoProblem's Avatar
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    Yes.
    You can swap out the flies for another bench variation.
    No problem at all with this. NO ADDDING LIFTS THO.

    You can basically swap any push lift in the program for any other SENSIBLE push lift.. but there are always gonna be trade + & - to any selection.
    The only one Davis doesnt want you removing is the Ohp. I won't go into all the details now, but its a high priority lift you should keep it for healthy shoulder girdle.

    The way i liked it when i ran it was:
    Upper 1
    Paused bench
    Incline db press

    Upper 2
    Ohp (with a belt)
    Paused cgbp (edge of knurling not hands touching bro close bs)

    Im gonna tell you tho, if your bench is way behind.. first stop is to video your form... as it likely isnt dialed in very well.
    FMH crew's T-Rex.

    All time: 240/115/255(610)kgs <gym/raw>
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    I would honestly just start over, start with a paused bench instead of TnG with lighter weight to leave room for progression, then start steadily eating more. That should increase your bench by a lot over time.
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