Hi!
So I just started on the Fierce 5 program and I'm going to do my third workout tomorrow (A).
This is the workout plan for those of you who are not familiar:
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset
So essentially, I've done A-rest-B-rest(today) and the next 3 will be A-rest-rest. I was wondering however, I was planning on doing some cardio tomorrow, but can I do a FULL ab workout along with that as well each week? So it'll be:
A-rest-B-rest-A-Cardio/Abs-rest.
Essentially this should work, since the next AB exersise isn't until the B workout the following week, giving me 3 days of rest. But again, I'm not an expert.
Appreciate the help, cheers.
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12-22-2018, 01:13 PM #1
Question about the Fierce 5 program
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12-22-2018, 01:19 PM #2
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12-22-2018, 05:09 PM #8
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12-23-2018, 10:46 AM #9
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12-23-2018, 12:32 PM #12
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12-23-2018, 12:52 PM #13
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12-23-2018, 01:11 PM #14
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12-24-2018, 05:43 AM #15
Hi. Since this is already a Fierce 5 quesiton thread going on, I did not want to create one. I hope I get some help here. I am sorry if this is not the right route to follow.
So I have started Fierce 5 last week and now 2nd week has started.
F5 says to increase 2.5/5 lbs per week.
In my gym I have clips which weigh around 1.71 lbs each (equals to 3.4 lbs increase of weight)
Should I use them as I cant increase the weight 2.5lbs at a time?
This way I would be increasing 3.4/10 lbs per week as against 5/10lbs inthe program.
I am sorry if this is a non sensical question to you as you had mentioned in the original thread about increasing weight every other week if facing equipment limitation but since I have started too low on weight, it will be too slow of a progress. Also, it was mentioned to not change anything in the program, so I had to ask here for help.
Thanks and Regards
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12-24-2018, 05:45 AM #16
Hi. Since this is already a Fierce 5 quesiton thread going on, I did not want to create one. I hope I get some help here. I am sorry if this is not the right route to follow.
So I have started Fierce 5 last week and now 2nd week has started.
F5 says to increase 2.5/5 lbs per week.
In my gym I have clips which weigh around 1.71 lbs each (equals to 3.4 lbs increase of weight)
Should I use them as I cant increase the weight 2.5lbs at a time?
This way I would be increasing 3.4/10 lbs per week as against 5/10lbs inthe program.
I am sorry if this is a non sensical question to you as you had mentioned in the original thread about increasing weight every other week if facing equipment limitation but since I have started too low on weight, it will be too slow of a progress. Also, it was mentioned to not change anything in the program, so I had to ask here for help.
Thanks and Regards
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12-24-2018, 06:34 AM #17
The weight increases are approximate. I only have kg-denominated weights, which means I can’t do exactly 5 or 10 lbs either, but I get close and it works. Don’t overthink it, just do what you can.
My home gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1623181551&viewfull=1#post1623181551
My Strava profile: https://www.strava.com/athletes/3015113
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12-24-2018, 11:39 AM #18
I'd ignore the clip weight, but use them everytime so that when you add weight you're adding them to the same base weight (bar + clips). If your gym has 2.5 lb weights, then you can increase in 5 lb increments, which is what the program calls for. If your gym does not have 2.5 lb weights (only 5 lb or greater) then for each second week AFTER increasing weight up reps by 1-2 before increasing weight.
Example for bench :
Week 1- 135 lbs x 5, 3 sets
Week 2- 135 x 6-7, 3 set
Week 3 - 140 x 5, 3 sets
Etc.
But that's just, like, my opinion, man
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12-24-2018, 12:46 PM #19
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12-24-2018, 07:10 PM #20
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