Hey y'all,
10 weeks into Fierce 5 and about 20 weeks into Bulk. Will be posting pictures soon with progress but my end goal is in June to stop bulking and begin a cut.
QUESTION: Fierce 5 says that once you fail a workout *two days in a row*, you deload. Does this mean if I failed my deadlift today (Monday) and I fail once again on Friday, that I deload? Or do I begin that deload Friday this week? Do I try the weight I failed today again on Friday and if I succeed I don't deload? Just a bit confused.
Current Lifts
Squat: 195 lbs
Bench: 180 lbs
Pendlay Row: 125 lbs
Overhead Press: 110 lbs (deloaded once a few weeks ago and now at a new personal record)
Deadlift: 160 lbs (failed at 165 lbs today)
All these exercises minus bench were new to me before starting Fierce 5 so I started relatively low in weight. Failed 165 lb deadlifts today . Would love some feedback and an answer to my above deload question! Happy Monday
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04-01-2019, 02:51 PM #1
Fierce 5 - Failed Deadlift / Progress Updates!
Sushi & Protein Shakes allyouneed
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04-01-2019, 03:42 PM #2
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04-01-2019, 03:44 PM #3
What do I do if I fail on my sets? If you fail a lift two days in a row then drop the weight 15% for the lift you are failing (reset.) This is a good time to work on form since the weight is a bit lighter again. Form can make or break your lift. You will still be growing with lighter weight. If you don't reduce weight you will likely get slower results.
After you failed twice, the next time you are supposed to do the exercise, you deload. If your deadlift is that low, maybe take a video or yourself and post in for a form check. Either your form, nutrition, and/or sleep is way off to stall that low on deadlift.Whey8 for it...
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04-01-2019, 03:48 PM #4
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04-01-2019, 03:48 PM #5
thats an impresive bench or an unimpresive deadlift and squat depeding on how you look at it?.
deadlift isnt in fierce 5 unless you subbed it in with a leg press and remoging front squat and rdl?
weird numbers tho im on week 6 of fierce 5 starting from 0 lifting
squat 215
benchp 140
ohp 95
pendalys 155
rdl 165
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04-01-2019, 03:49 PM #6
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04-01-2019, 03:50 PM #7
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04-01-2019, 03:51 PM #8
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04-01-2019, 03:54 PM #9
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04-01-2019, 04:22 PM #10
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04-02-2019, 11:28 AM #11
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04-02-2019, 11:59 AM #12
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
I am going to agree with this one....
@onlyeatsprotein, yes you are correct, but if form is wrong, he'll be failing all the time.
Hexbar wouldn't be that much difference...that's all hand placement and body position. With your hands out to the sides it puts you into a different position than if you did a standard deadlift, just a slight difference. Also, your DL should be closer or more with your Squat numbers, not less than your bench press. That is why we think it may be a form issue and not a weight issue
@Blitzilla, he is doing a Deadlift, not a Romanian Deadlift, which are 2 different things.My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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04-02-2019, 12:02 PM #13
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
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04-02-2019, 12:26 PM #14
Reset if you fail 2 days in a row. Deload only after you've reset and worked backed up and failed two days in a row again. (that's how I remember it). So if I read your original post correctly, you should just be resting, not deloading yet. Unless you feel like you need a deload, then go for it.
Also, I'm going to second the form thing - you really should not be failing at 160lb, especially if your squat is sitting at 195lb - unless you've got some really oddball leverages. Something is amiss.
Would you be opposed to posting a form vid?
Is there a reason you're doing hex and not traditional?
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04-02-2019, 12:41 PM #15
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04-02-2019, 01:37 PM #16
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04-02-2019, 03:12 PM #17
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04-02-2019, 03:15 PM #18
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04-02-2019, 03:54 PM #19
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04-02-2019, 04:22 PM #20
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04-02-2019, 04:23 PM #21
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04-02-2019, 11:35 PM #22
- Join Date: Jan 2013
- Location: London, United Kingdom (Great Britain)
- Age: 32
- Posts: 215
- Rep Power: 185
Sounds like you've put in Deadlifts as a direct replacement for Romanian Deadlifts. If you're doing actual deadlifts (pulling from the floor) you need to put them in first on your workout B day in place of Front Squats and do them for 3 sets of 5. You also need to swap out the Romanian Deadlifts for leg curls.
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04-03-2019, 06:32 AM #23
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
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04-03-2019, 11:20 AM #24
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04-03-2019, 11:32 AM #25
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
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04-03-2019, 12:13 PM #26
Clarification
Don't want to start a new thread just for my question, so since it's Fierce 5 related I thought I would ask it here.
When I first learned about Fierce 5 a little over a year ago I could have sworn the information thread stated that on the Friday (or the lone repeated workout each week) workout you increase reps by either 1 or 2, depending on if its 5 or 8-15 reps. However, when I look over the Fierce Five thread and the OP now, I don't see anything about increasing the reps on day 2.
Am I missing something? Has it changed ? Or was that never accurate? All along I've been increasing rep ranges for every Friday workout and am wondering now if I shouldn't be. (Sometimes when I fight to get to 5 reps on Mondays, the prospect of doing 6 on Friday looms over my head all week )
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04-03-2019, 12:34 PM #27
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
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04-03-2019, 02:23 PM #28
- Join Date: Dec 2017
- Location: United Kingdom (Great Britain)
- Posts: 1,048
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No you repeat the same weight and reps on the friday
If due to equipment limitations you cant add the required amount of weight weekly, you use those rep additions every other week.
Eg. Upper body lifts increasing 2.5kg per week. You have a lat pulldown that goes up in 5kg plates... do 3x8 one week, 3x10 next week, 3x8+5kg next week etc etcFMH Crew resident manlet
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