Fierce 5 NOOB

[Mathewr1996]

Starting out with the fierce 5 novice program, only been going to gym for 1-2 months doing my own sort of training each day but going to give this program some dedication with core and light cardio on days off. i'm 185cm 93kg, 23 yrs old
starting weights are
workout A
Squat - 60kg
bench - 60kg
pendlay rows - 45kg
face pulls - 24.5kg
calf raises - 40kg
tricep pressdowns - 30kg

workout B
front squat - 50kg
OHP - 35kg
RDL - 80kg
lat pulldowns - 62kg
abwork - 25kg
BB curl - 30kg

any tips for front squat? feels like my wrists are going to snap trying the 2 finger method, and feels unstable because of ache in wrist. i did the 50kg front squat with my arms crossed instead.any tips or tricks for the correct technique?
and should i go db curl or bb curl? for best arm growth/working with the program progress?
and abwork, i'm currently using the ab crunch machine? are there better exercises to hit the abdominal muscles? like decline bench situps?

[leidenesLK]

Build up the flexibility in your wrists, whether this is done with lighter weight until you get the form down or with mobility stretches or a combination of both is up to you. While you are building up your wrist mobility you can try using straps and taking a hammer grip, but eventually you want to build up to that clean grip as it promotes thoracic extension better than any other grip, which has a plethora of benefits.

As for biceps do whatever curl variation you want. For abs do whatever crunching movement you want.

[n64bomb]

Front rack mobility work. Youtube is your friend.

[hardyboysare]

IMHO either grip is fine for front squat, always done crossed arm and always will. Have seen little in my research training that suggests much difference and everyone has a different view point or simply don't care.

The difference will be completely minimal and you could argue for and against either method IMO as some are able to lift heavy and better form by utilising the cross arm grip instead of the clean grip, therefore should utilise what they can perform best for maximal performance with the correct intensity.

As for arms curls doesn't really matter I find barbell I am less tempted to swing the weight but that is just preference and for abs pick something you can add weight to make progression.

[Mathewr1996]

For progression with fierce 5. If i am successful at these lifts then the following week id increase all lifts like this?

Squat - 60kg >65
bench - 60kg >62.5
pendlay rows - 45kg > 47.5
face pulls - 24.5kg > 27
calf raises - 40kg > 45
tricep pressdowns - 30kg > 32.5

workout B
front squat - 50kg > 55
OHP - 35kg > 37.5
RDL - 80kg > 85
lat pulldowns - 62kg > 64.5
abwork - 25kg > 27.5
BB curl - 30kg > 32.5

????

[Mathewr1996]

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[hardyboysare]

Yes. As 5lbs equals 2.26kg and they don't exist as plates then 2.5kgs will be fine.

Except abs is progression by reps.

The Novice Full Body Program

Each week you’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts.

*Reverse flies will increase 5lbs per month, leg curls (if subbed) will increase 5lbs per week and ab work increases in reps (try adding a few reps each week.) If you are unable to increase weight in these increments due to equipment limitations then, for that exercise only, increase weight every other week. For the exercises in the 5 rep range add 1 rep per set during the weeks you aren’t increasing weight. For exercises in the 8-15 range add 2 reps per set during weeks you aren’t increasing weight.

[Blitzilla]

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everything is written in his thread EVDRYTHING pls do your research, and no you dont need core work on offdays, the program stresses it enough