F5 upper/lower split

[TAWS6]

Updating this as of 8/10. I have two-four weeks left of the cutting phase. I should be around 12% once I'm done. At that point I will be eating at maintenance calories for 4 weeks and then slowly transitioning into a lean bulk phase, gaining 1 lb or less per month. I've gained 30-40 lbs of muscle over my lifting career and I should be nearing my genetic limits. Every 4 months or so I will be rotating exercises but I will be staying with Fierce 5 advanced.

Inter/Advanced 5 day LULPP

Lower
Squat 3x5-6
RDL 3x8-10
Lunge 3x8-10
Leg curl 3x10-12
Calfs 3x12-15
Abs

Upper
Incline press 3x5-6
Lat pulldown 3x8-10
DB flat bench press 3x8-10
DB row 3x8-10
Face pull 3x10-12
Barbell curl 3x8-10

Legs
DL 3x5-6
DB lunge 3x8-10
Leg extension 3x10-12
Leg curl 3x10-12
Calfs 3x12-15
Abs 3x-12-15

Push (Chest/Shoulder/Tri)
Bench press 3x5-6
OHP 3x5-6
Chest fly 3x10-12
Overhead extension 3x10-12
Lateral 3x10-12

Pull (Back/Bi)
Pendlay row 3x5-6
DB row 3x8-10
Lat pulldown 3x8-10
Reverse fly 3x10-12
Face pull 3x10-12
Hammer curl 3x10-12

[TAWS6]

Upper A
Bench 230x5, 230x5, 230x5
Lat pulldown 3x10
DB OHP 50x8, 50x8, 50x8
Bent over DB row 50x8, 50x8, 50x8
Curls 3x10, face pulls 3x12

[TAWS6]

Lower A
Squat 335x5, 335x5, 335x5
Back ext 45x8, 45,x8, 45x8
Leg press 200x10, 200x10, 200x10
leg curl 60x10, 60x10, 60x10
Calfs 400x12, 400x12, 400x12/ abs 3x15

[TAWS6]

Upper B
Incline bench- 135x5, 160x5, 160x5, 160x5, 195*
Pendlay row- 135x5, 155x5, 155x5, 155x5, 185*
Flies- 45x10, 45x10, 45x10
Weighted pull ups- 200x5, 200x5, 200x5
Face pulls- 40x10, 40x10, 40x10
Tri pressdown- 55x10, 55x10, 55x10

[TAWS6]

Went easy today. I have three different aches right now lol
Lower B
Sumo- 335x5 work sets
Db lunges 3x10
Leg ext 3x10

[TAWS6]

Back at it today after being forced to take time off due to a rib injury. Going to reset all weights and work back up. Shrug. Also went very light on the acc work. Felt good. Only listing work sets from now on to make typing this easy.

Upper A
Bench 225x5
Lat pulldown 100x9
OHP DB 50x8
Rows DB 25x8
Face pulls 50x10
Curls 35x10

[TAWS6]

Lower A
Squat 315x5
Back ext 45x8
Leg press 200x10
Leg curl 60x10
Calf 400x12

[TAWS6]

Weight 190.5
Upper b
Incline press 160x6
Pendlay row 155x6
Flies 40x11
Pull down 100x10
Face pull 40x12
Tri pressdown 55x11

[TAWS6]

Lower
Squat 355
Rdl light 185
Leg ext 60
Calf’s 405

[TAWS6]

Upper A
Bench 225x6
Bent over db row 50x9
Ohp 50x9
Lat pull down 110x9
Face pull 40x12
Curl 35x11

[TAWS6]

Lower a
Squat 315x6
Back ext 50x9
Leg press 220x9
Leg curl 60x11
Calf 400x13 / abs 3x15

[TAWS6]

Weight 191 lbs
Upper b
Incline 165x6
Pendlay 160x5
Flies 40x11
Pull down 110x9
Face pull 40x12 / tri pressdown 60x10

[TAWS6]

Lower
Squat 315, 360*
Back ext 50x9
Leg press 220x11
Leg curl 60x9
Calf 405x13, abs

[TAWS6]

Signed up at a PL gym today.

Upper
Bench 230x5
Bent over DB row 50x8
DB OHP 50x8
Lat pulldown 110
Curl 40x10
Face pull 40x12

[TAWS6]

Lower A
Squat 315
Leg ext 45
Leg press 250
Leg curl 35
Calf 420/ abs

[Anthony21]

What's up Taws. I've always respected your input on posts here so it's cool to see you running a log. Happy Holidays bro and hope it's safe and one to remember.

[TAWS6]

Thanks bud. I’m hoping to move some heavy weights in 2020. Happy holidays.

[Anthony21]

Thanks bud. I’m hoping to move some heavy weights in 2020. Happy holidays.

I'm sure you'll get there man. I had a nice 9 month run with Fierce 5. I definitely enjoyed the program a lot, along with the body comp improvements.

Only thing that got to me was just straight sets as the weight got heavier.

[TAWS6]

I'm sure you'll get there man. I had a nice 9 month run with Fierce 5. I definitely enjoyed the program a lot, along with the body comp improvements.

Only thing that got to me was just straight sets as the weight got heavier.

Yeah straight sets and adding reps is brutal. I started fairly light this time around but the paused reps are def difficult.

[TAWS6]

Still getting use to the new gym equipment. Weights all felt light today. Gained exactly 1 lb this month so i'm happy. Looking forward to lower tomorrow. Also taking a break from dead lifting for a while and going to focus more on squatting.

Weight 191
Upper B
Incline press 170
Pendlay row 165
Flies 35
Lat pulldown 110
Tri pressdowns 100, 150*
Face pulls 40

[TAWS6]

Lower
Squat 325
Back ext 55
Leg press 250
Leg curl 35
Calfs 420, 580x12* PR
Abs

[TAWS6]

Upper A
Bench 230
Db row 55
Db ohp 50
Lat pull down 110
Curls 65
Face pull 40

[TAWS6]

Weight 191 lbs

Lower
Squat 325
Back ext 55
Leg ext 50
Leg curl 35
Calf 420
Abs

[TAWS6]

Another easy one. Going to up the weight soon on pull downs. Paused incline is also moving well.

Upper b
Incline press 170
Pendlay row 165
Flies 35
Lat pull down 110
Face pulls 40
Tri pressdown 100

[TAWS6]

Lower
Squat 325
Back ext 55
Leg press 250
Leg curl 35
Abs

[TAWS6]

Weight 191.5

Upper A
Bench 235
DB row 55
DB OHP 50
Lat pulldown 110
Face pull 40
Curls 70

[TAWS6]

Lower A
Squat 335
Db back ext 55
Leg press 260
Leg curl 40
Calf 440
Abs

[TAWS6]

Upper B
Incline press 175
Pendlay rows 135
Flies 35
Lat pulldown 110
Face pulls 40
Tri pressdowns 110

[TAWS6]

Lower B
Squat 335
DB back ext 55
Leg ext 50
Leg curl 40

[tommy4life]

Good luck