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  1. #1
    Registered User RapidFail's Avatar
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    Modified Fierce 5

    I'm considering starting doing a modified version of Fierce 5 in the new year. First I'll provide an outline of the program, followed by my reasons for the changes. I would appreciate any feedback.

    MODIFIED FIERCE FIVE

    Workout A
    Front Squat 3x15-20
    DB Bench 3x8-12
    Pendlay Rows 3x8-12
    Reverse Flies 3x10-15
    Calf raises 2 x 15/French press 2 x 10 superset

    Workout B
    Walking lunge 3x8-12 (each leg)
    Overhead press 3x8-12
    Romanian deadlift 3x15-20
    Chin/Pull ups 3x8-12 (which would be better, should I mix them up?)
    Plank 2 sets/Curls 2 x 10-15 superset

    In terms of progression, I'd like to start at the lower end of the rep ranges and increase until I can perform the upper end before increasing weight.

    Extra information:
    - I'm 34, 6'1" and 161lb. Currently on a bulk, coming up from 154lb (155lb in my profile pic). I started 2018 at a skinny-fat 169lb (pics in Body Space) and have dropped a lot of body fat and built some muscle with a combination of calisthenics and relatively light weights.
    - I workout in my home gym, which is outdoors, but sheltered from rain
    - I typically work out from 5:15am to 6am before work, on Mondays, Wednesdays and Fridays
    - I used to work out at a boxing gym, but started a very demanding job where I am often away from home for 12 hours per day, in addition to having a wife and two young children. I quit my gym membership in June and have been very consistent working out at home and have been seeing some pleasing results.
    - I have a flat bench, a barbell, plates, adjustable dumbbells and a chin-up bar
    - I don't want to do a barbell bench press, as I don't have a spotter
    - I have a history of lower-back injuries, one from doing a goblet squat, one from a deadlift, both with relatively low weights. I have had my form assessed by more than one PT and a physiotherapist and they have all said it is good and they're not sure why my back gave out. The most recent injury was doing a 103lb deadlift where I made the mistake of doing them at the end of a workout when I was fatigued and didn't properly brace my core. My physio has suggested that I stick to a higher rep range of 15-20 and lower weights for both the deadlift and squat to avoid injuries in the future.
    - My injury history also includes a strained left shoulder which happened while doing a pull-up earlier this year and bursitis in my left shoulder, acquired from doing a hindu push up (horrible exercise, I'm never doing it again) which required months of physiotherapy to recover from, resulting in a significant loss of strength (from weak to very weak - I've never been strong). I've now fully recovered from both injuries, but the lower back is not yet 100%.
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  2. #2
    Registered User RapidFail's Avatar
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    No bites?

    I'm thinking I might stick to the lower end of the rep ranges and try to increase the weight as per the instructions for the Fierce 5 novice routine. The exercises I've chosen are a combination of the novice routine and novice dumbbell routine.
    Age: 36
    Height: 185cm (6'1")
    Weight: 74.6kg (164.5lb)

    Personal best lifts
    Bench - 6 x 62.5kg (138lb), 16 x 50kg (110lb)
    Bent Over Row - 5 x 67.5kg (149lb), 10 x 60kg (132lb)
    Front squat - 8 x 60kg (132lb)
    Back squat - 5 x 72.5kg (160lb), 9 x 67.5kg (149lb)
    RDL - 9 x 85kg (187lb), 11 x 82.5kg (182lb)
    Deadlift - 7 x 97.5kg (215lb), 9 x 90kg (198lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 10kg (22lb), 13 x bodyweight
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  3. #3
    Registered User dski79's Avatar
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    Originally Posted by RapidFail View Post
    No bites?

    I'm thinking I might stick to the lower end of the rep ranges and try to increase the weight as per the instructions for the Fierce 5 novice routine. The exercises I've chosen are a combination of the novice routine and novice dumbbell routine.
    the only responses you are gonna get, is do the program as written!
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  4. #4
    Registered User TLWeight's Avatar
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    Originally Posted by dski79 View Post
    the only responses you are gonna get, is do the program as written!
    Lol
    Did you even read anything he posted
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  5. #5
    Registered User TLWeight's Avatar
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    Originally Posted by RapidFail View Post
    No bites?

    I'm thinking I might stick to the lower end of the rep ranges and try to increase the weight as per the instructions for the Fierce 5 novice routine. The exercises I've chosen are a combination of the novice routine and novice dumbbell routine.
    There are ways to bench safely
    You know

    By not ego lifting

    When you fail tilt
    The bar so the plates fall off

    And for the program idk
    Cause idk much about fierce 5’s design

    But there is a dumbbell program you could use
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  6. #6
    Registered User dski79's Avatar
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    Originally Posted by TLWeight View Post
    Lol
    Did you even read anything he posted
    i did not! and shame on me! i read the title and then the second post! like i said i admit im a dope for ASSUMING!! good call out though lol! i will admit when i am wrong!
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  7. #7
    Registered User RapidFail's Avatar
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    Originally Posted by TLWeight View Post
    There are ways to bench safely
    You know

    By not ego lifting

    When you fail tilt
    The bar so the plates fall off

    And for the program idk
    Cause idk much about fierce 5’s design

    But there is a dumbbell program you could use
    Thanks - unfortunately that's not a great option for me because my home gym is outside my bedroom window, so I can't make too much noise - the missus would not appreciate being woken up at 5:30!

    I've combined parts of the novice and dumbbell programs to suit my needs.
    Age: 36
    Height: 185cm (6'1")
    Weight: 74.6kg (164.5lb)

    Personal best lifts
    Bench - 6 x 62.5kg (138lb), 16 x 50kg (110lb)
    Bent Over Row - 5 x 67.5kg (149lb), 10 x 60kg (132lb)
    Front squat - 8 x 60kg (132lb)
    Back squat - 5 x 72.5kg (160lb), 9 x 67.5kg (149lb)
    RDL - 9 x 85kg (187lb), 11 x 82.5kg (182lb)
    Deadlift - 7 x 97.5kg (215lb), 9 x 90kg (198lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 10kg (22lb), 13 x bodyweight
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  8. #8
    Registered User TonedJordan's Avatar
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    I know you didn’t list them in your routine, but I have always been lead to believe that high reps on exercises like deadlift can cause more risk of back injury because as you get more and more fatigued, your form can get super sloppy, especially if you are trying to force out the last reps.

    Plus I pulled my back once picking up a 2 year old child, but never injured my back deadlifting. It isn’t just heavy weight that can cause back injuries.

    Just make sure you are very careful on those high rep Romanian deadlifts.
    "Milk is for babies. When you grow up you have to drink beer."
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  9. #9
    Registered User RapidFail's Avatar
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    Originally Posted by TonedJordan View Post
    I know you didn’t list them in your routine, but I have always been lead to believe that high reps on exercises like deadlift can cause more risk of back injury because as you get more and more fatigued, your form can get super sloppy, especially if you are trying to force out the last reps.

    Plus I pulled my back once picking up a 2 year old child, but never injured my back deadlifting. It isn’t just heavy weight that can cause back injuries.

    Just make sure you are very careful on those high rep Romanian deadlifts.
    I've done similar things to my back in the past and I've never deadlifted over 103lb, so I certainly understand it doesn't take a heavy weight to cause an injury. I'll make sure to complete the compound lifts early in the routine and to stop if I feel my form getting sloppy - it's not worth risking another injury just to hit a rep target. I'm thinking I might just stick with 15 reps for now and slowly increase the weight.
    Age: 36
    Height: 185cm (6'1")
    Weight: 74.6kg (164.5lb)

    Personal best lifts
    Bench - 6 x 62.5kg (138lb), 16 x 50kg (110lb)
    Bent Over Row - 5 x 67.5kg (149lb), 10 x 60kg (132lb)
    Front squat - 8 x 60kg (132lb)
    Back squat - 5 x 72.5kg (160lb), 9 x 67.5kg (149lb)
    RDL - 9 x 85kg (187lb), 11 x 82.5kg (182lb)
    Deadlift - 7 x 97.5kg (215lb), 9 x 90kg (198lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 10kg (22lb), 13 x bodyweight
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  10. #10
    I need about tree fiddy davisj3537's Avatar
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    Do as your PT says. Changes seem reasonable to me. Why front squat instead of back squat on A day though?
    Experience, not just theory
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  11. #11
    Registered User RapidFail's Avatar
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    Originally Posted by davisj3537 View Post
    Do as your PT says. Changes seem reasonable to me. Why front squat instead of back squat on A day though?
    Thanks, I really appreciate the reply. I don't have a PT, but used to train in a gym where all of the trainers were also qualified PTs. My physio has recommended the lower weight and higher reps for squats and deadlifts due to my back issues. As for the squat choice - I was under the impression that front squats are less risky in terms of lower back injuries? Would I be better off doing split squats on A day and walking lunges or back squats on B day?
    Age: 36
    Height: 185cm (6'1")
    Weight: 74.6kg (164.5lb)

    Personal best lifts
    Bench - 6 x 62.5kg (138lb), 16 x 50kg (110lb)
    Bent Over Row - 5 x 67.5kg (149lb), 10 x 60kg (132lb)
    Front squat - 8 x 60kg (132lb)
    Back squat - 5 x 72.5kg (160lb), 9 x 67.5kg (149lb)
    RDL - 9 x 85kg (187lb), 11 x 82.5kg (182lb)
    Deadlift - 7 x 97.5kg (215lb), 9 x 90kg (198lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 10kg (22lb), 13 x bodyweight
    Reply With Quote

  12. #12
    Registered User RapidFail's Avatar
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    Oh, and do you think it would be better if I go with pull-ups or chin-ups? I have no problem performing either - I can do 3 sets of 8 chin-ups fairly easily, probably couldn't do better than 3 sets of 5 pull-ups.
    Age: 36
    Height: 185cm (6'1")
    Weight: 74.6kg (164.5lb)

    Personal best lifts
    Bench - 6 x 62.5kg (138lb), 16 x 50kg (110lb)
    Bent Over Row - 5 x 67.5kg (149lb), 10 x 60kg (132lb)
    Front squat - 8 x 60kg (132lb)
    Back squat - 5 x 72.5kg (160lb), 9 x 67.5kg (149lb)
    RDL - 9 x 85kg (187lb), 11 x 82.5kg (182lb)
    Deadlift - 7 x 97.5kg (215lb), 9 x 90kg (198lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 10kg (22lb), 13 x bodyweight
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  13. #13
    Registered User RapidFail's Avatar
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    Any thoughts on the choice of pull-ups or chin-ups for this program?
    Age: 36
    Height: 185cm (6'1")
    Weight: 74.6kg (164.5lb)

    Personal best lifts
    Bench - 6 x 62.5kg (138lb), 16 x 50kg (110lb)
    Bent Over Row - 5 x 67.5kg (149lb), 10 x 60kg (132lb)
    Front squat - 8 x 60kg (132lb)
    Back squat - 5 x 72.5kg (160lb), 9 x 67.5kg (149lb)
    RDL - 9 x 85kg (187lb), 11 x 82.5kg (182lb)
    Deadlift - 7 x 97.5kg (215lb), 9 x 90kg (198lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 10kg (22lb), 13 x bodyweight
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  14. #14
    I need about tree fiddy davisj3537's Avatar
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    It can be confusing converting USA to Euro, but PT can also mean physical therapist which is the same as a physio. They know best. Chin up vs pull up doesn't matter IMO unless you have some specific reason to do one or the other.
    Experience, not just theory
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  15. #15
    Registered User RapidFail's Avatar
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    Great, thanks very much! I think I'll go with pull-ups as they are more challenging and I'll be able to progress for longer without the need for weights.
    Age: 36
    Height: 185cm (6'1")
    Weight: 74.6kg (164.5lb)

    Personal best lifts
    Bench - 6 x 62.5kg (138lb), 16 x 50kg (110lb)
    Bent Over Row - 5 x 67.5kg (149lb), 10 x 60kg (132lb)
    Front squat - 8 x 60kg (132lb)
    Back squat - 5 x 72.5kg (160lb), 9 x 67.5kg (149lb)
    RDL - 9 x 85kg (187lb), 11 x 82.5kg (182lb)
    Deadlift - 7 x 97.5kg (215lb), 9 x 90kg (198lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 10kg (22lb), 13 x bodyweight
    Reply With Quote

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