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  1. #1
    Registered User cembos's Avatar
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    My journal, starts with Furious 5

    Thanks to advice given these forums, i learned about the Furious 5.

    Today was my first day on this schedule. I decided for day one to up my reps on Squats and benches to get the technique right. The reason to start lower is that in recent years i trend to get muscle injuries which i want to prevent.

    Due to the gym lay-out the supersets isnt possible with a triceps press. So i use a dumbell.

    As of saturday I will resume on the original setup.

    Squat 3x5. 110lbs
    Bench 3x5 88lbs
    Pendlay Rows 3x8 66lbs
    Face Pulls 3x10 40lbs
    Calf raises 2x15/Tricep pressdowns 2x10 Superset 66lbs + bodyweight/ 66lbs

    Very curious where this Will take me.
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  2. #2
    Registered User cembos's Avatar
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    So, yesterday i did workout 2

    Front Squats are amazing for the legs, but suck at the shoulders. For technical reasons, i did them low weight since i increase tomorrow as the start of the second week.

    Workout B

    Front Squat 3x5 88lbs
    Overhead Press 3x5 66lbs
    Romanian Deadlift 3x8 88lbs
    Lat Pulldowns 3x8 115lbs
    Ab work 2x15/Bicep curls 2x10 (situps / 48,5lbs
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  3. #3
    Registered User RapidFail's Avatar
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    Very similar numbers to what I started with - Fierce 5 was my first proper program too. I'll keep an eye on this thread. Very normal to be using less weight for the front squat than back squat.
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    Registered User cembos's Avatar
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    Thanks for your reply, its encouraging to see you made a similar start
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    Registered User cembos's Avatar
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    Forced break, luckily it was short

    Sadly I had a tense situation on my medical situation. That and work limited my workout posssibility last week.

    Today I received good news, so I hit the furious 5 again. Next stops are thursday and saturday. I added weights i was supposed to where I left off.
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    Good luck

    Fierce 5 was my first "proper" program too. Did it for around 2 years. Consistency is the name of the game
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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    Registered User cembos's Avatar
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    So this week was the workout B - A - B rythm. I could add easy on all exercises, except lat pull down. Still a hard exercise for me.

    I am fortunate to add a cardio-core routine in tomorrow as an extra workoutday.

    Monday is the new week and so I will add the 10/5 pound increase again.

    Cheers,
    C
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  8. #8
    Registered User cembos's Avatar
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    So, at the furious 5 for three weeks now. I notice some trouble with Lat Pull Down (quite heavy for some reason) and biceps too. On the other hand, front squats are better then exepected and so is overhead press. Also i increased a exercise or 2 so i can get the "workout feeling" as the moment I dont feel the level of fatique I am used to. I have split the superset as indicated in the list below. Finally, on advice of my physical therapist, i am adding 20 degree leg extensions to improve my vastus medialis part, as I have a patellar problem which can be adressed by this exercise. I leave it for after the normal routine.

    Workout A

    Squat 3x5. 132.3 lbs
    Bench 3x5 99.2 lbs
    Pendlay Rows 3x8 88 lbs
    Face Pulls 3x10 50 lbs
    Calf raises bodyweight + 88lbs
    Tricep pressdowns 3x8 66lbs
    Finisher: 20 degree leg extension 4x8 99lbs

    Workout B

    Front Squat 3x5 110 lbs
    Overhead Press 3x5 77 lbs
    Romanian Deadlift 3x8 110 lbs
    Lat Pulldowns 3x8 125lbs
    Ab work situps 3x17
    Bicep curls 3x8 60lbs
    Finisher: 20 degree leg extension 4x8 99lbs

    Big upside is that next to my improvements, my physical troules stay at bay for the biggest part. Shoulder is my main problem, which limits my bench, but all in all a very nice start.
    Monday its the new week so i will add once more, except ab work.
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  9. #9
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    Furious 5 lol…. it is fierce 5 not furious.

    But I digress, good work my friend.
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
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  10. #10
    Registered User RapidFail's Avatar
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    Originally Posted by cembos View Post
    So, at the furious 5 for three weeks now. I notice some trouble with Lat Pull Down (quite heavy for some reason) and biceps too. On the other hand, front squats are better then exepected and so is overhead press. Also i increased a exercise or 2 so i can get the "workout feeling" as the moment I dont feel the level of fatique I am used to. I have split the superset as indicated in the list below. Finally, on advice of my physical therapist, i am adding 20 degree leg extensions to improve my vastus medialis part, as I have a patellar problem which can be adressed by this exercise. I leave it for after the normal routine.

    Workout A

    Squat 3x5. 132.3 lbs
    Bench 3x5 99.2 lbs
    Pendlay Rows 3x8 88 lbs
    Face Pulls 3x10 50 lbs
    Calf raises bodyweight + 88lbs
    Tricep pressdowns 3x8 66lbs
    Finisher: 20 degree leg extension 4x8 99lbs

    Workout B

    Front Squat 3x5 110 lbs
    Overhead Press 3x5 77 lbs
    Romanian Deadlift 3x8 110 lbs
    Lat Pulldowns 3x8 125lbs
    Ab work situps 3x17
    Bicep curls 3x8 60lbs
    Finisher: 20 degree leg extension 4x8 99lbs

    Big upside is that next to my improvements, my physical troules stay at bay for the biggest part. Shoulder is my main problem, which limits my bench, but all in all a very nice start.
    Monday its the new week so i will add once more, except ab work.
    Good work - your OHP isn't far behind mine already, I expect you'll surpass me in no time!
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  11. #11
    Bands and chains FurtadoZ9's Avatar
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    Originally Posted by cembos View Post
    So, at the furious 5 for three weeks now. I notice some trouble with Lat Pull Down (quite heavy for some reason) and biceps too. On the other hand, front squats are better then exepected and so is overhead press. Also i increased a exercise or 2 so i can get the "workout feeling" as the moment I dont feel the level of fatique I am used to. I have split the superset as indicated in the list below. Finally, on advice of my physical therapist, i am adding 20 degree leg extensions to improve my vastus medialis part, as I have a patellar problem which can be adressed by this exercise. I leave it for after the normal routine.

    Workout A

    Squat 3x5. 132.3 lbs
    Bench 3x5 99.2 lbs
    Pendlay Rows 3x8 88 lbs
    Face Pulls 3x10 50 lbs
    Calf raises bodyweight + 88lbs
    Tricep pressdowns 3x8 66lbs
    Finisher: 20 degree leg extension 4x8 99lbs

    Workout B

    Front Squat 3x5 110 lbs
    Overhead Press 3x5 77 lbs
    Romanian Deadlift 3x8 110 lbs
    Lat Pulldowns 3x8 125lbs
    Ab work situps 3x17
    Bicep curls 3x8 60lbs
    Finisher: 20 degree leg extension 4x8 99lbs

    Big upside is that next to my improvements, my physical troules stay at bay for the biggest part. Shoulder is my main problem, which limits my bench, but all in all a very nice start.
    Monday its the new week so i will add once more, except ab work.
    No problem with resetting just 1 exercise if it begins to get too heavy.

    Keep up the great work!
    Email to chat about programming or anything training related : FurtadoZ9@outlook.com
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  12. #12
    Registered User cembos's Avatar
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    Another week gone

    I notice that my body is changing for the better, except my gut, that is slower than I wish for (dont we all) but thats diet too.

    I also notice that my groups are constantely changing in progress resistance (dont know a better wat to describe this). For example, last week i had big trouble allreadt with my lat pull downs, this week they progressed quite easily. Legs are still fine, OHP still improves as does my triceps, face pulls, romanian dl

    I am worried about front squat as the weight on my shoulder is the bigger problem due to the load on the shoulders in stead of my legwork.

    Biceps are having the biggest troubles, which i no big suprise.

    Tomorrow next raise.

    Keep working!
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  13. #13
    Registered User cembos's Avatar
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    Wow...well another week done! Broke my first record (biceps) curls and rapidly closing in on others.

    I felt a genuine amazement today as I was working out about the potential that is still witjin my body. I have made myself much older in my mind. I feel like a fool for that behavior, but also inspired now that I am re-acquaintant with my potential.

    My programs looks like this now:

    Squat 3x5 154lbs
    Bench 3x5 110lbs
    Pendlay Rows 3x8 99.2 lbs
    Face Pulls 3x10 65lbs
    Calf raises 3x10 bodyweight + 99lbs
    Tricep pressdowns 3x10 85 lbs
    Finisher 20gr legextension 1leg 10 4x8 99lbs

    Front Squat 3x5 132lbs
    Overhead Press 3x5 88bs
    Romanian Deadlift 3x8 20+ 20/25/30/35/40 132lbs
    Lat Pulldowns 3x8 52/54,3/56,6/59/61.3g 135lbs
    Ab work 100 crunch / 200 r twists / 30 situp as/ combicrunch 5/5kg / 50 knee raises
    biceps curl 3x8 22/25/27 2x 18kg 2x35lbs
    Finisher 20gr legextension 4x10 99lbs

    Looking forward to the next week coming monday!
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  14. #14
    Registered User RapidFail's Avatar
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    Originally Posted by cembos View Post
    Wow...well another week done! Broke my first record (biceps) curls and rapidly closing in on others.

    I felt a genuine amazement today as I was working out about the potential that is still witjin my body. I have made myself much older in my mind. I feel like a fool for that behavior, but also inspired now that I am re-acquaintant with my potential.

    My programs looks like this now:

    Squat 3x5 154lbs
    Bench 3x5 110lbs
    Pendlay Rows 3x8 99.2 lbs
    Face Pulls 3x10 65lbs
    Calf raises 3x10 bodyweight + 99lbs
    Tricep pressdowns 3x10 85 lbs
    Finisher 20gr legextension 1leg 10 4x8 99lbs

    Front Squat 3x5 132lbs
    Overhead Press 3x5 88bs
    Romanian Deadlift 3x8 20+ 20/25/30/35/40 132lbs
    Lat Pulldowns 3x8 52/54,3/56,6/59/61.3g 135lbs
    Ab work 100 crunch / 200 r twists / 30 situp as/ combicrunch 5/5kg / 50 knee raises
    biceps curl 3x8 22/25/27 2x 18kg 2x35lbs
    Finisher 20gr legextension 4x10 99lbs

    Looking forward to the next week coming monday!
    Nice work, keep it up! Out of interest, what is your age?

    Also I notice you're adding in a huge amount of ab work. I don't think this is necessary and may make the program harder to adhere to long term. I would do the ab work as programmed, no more.
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    Originally Posted by cembos View Post
    Wow...well another week done! Broke my first record (biceps) curls and rapidly closing in on others.

    I felt a genuine amazement today as I was working out about the potential that is still witjin my body. I have made myself much older in my mind. I feel like a fool for that behavior, but also inspired now that I am re-acquaintant with my potential.

    My programs looks like this now:

    Squat 3x5 154lbs
    Bench 3x5 110lbs
    Pendlay Rows 3x8 99.2 lbs
    Face Pulls 3x10 65lbs
    Calf raises 3x10 bodyweight + 99lbs
    Tricep pressdowns 3x10 85 lbs
    Finisher 20gr legextension 1leg 10 4x8 99lbs

    Front Squat 3x5 132lbs
    Overhead Press 3x5 88bs
    Romanian Deadlift 3x8 20+ 20/25/30/35/40 132lbs
    Lat Pulldowns 3x8 52/54,3/56,6/59/61.3g 135lbs
    Ab work 100 crunch / 200 r twists / 30 situp as/ combicrunch 5/5kg / 50 knee raises
    biceps curl 3x8 22/25/27 2x 18kg 2x35lbs
    Finisher 20gr legextension 4x10 99lbs

    Looking forward to the next week coming monday!
    Glad to see you are making progress, and enjoying it!

    Like he said, I'd just do the ab work as prescribed. At least for the time being.
    Email to chat about programming or anything training related : FurtadoZ9@outlook.com
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  16. #16
    Registered User cembos's Avatar
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    Thanks for reading my journal guys.

    To answer Rapid, my age 43.

    I do the Ab work because i have a gut i want to get rid off. Always as An extra routine when i have the time. Some days it's a little less though, due to time issues.

    Greetings
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    Originally Posted by cembos View Post
    Thanks for reading my journal guys.

    To answer Rapid, my age 43.

    I do the Ab work because i have a gut i want to get rid off. Always as An extra routine when i have the time. Some days it's a little less though, due to time issues.

    Greetings
    You're 5 years my senior - I started Fierce 5 when I was 34, in early 2019.

    Unfortunately ab work won't help to get rid of a gut - it's a popular misconception. If that is a priority, you need to make sure you are in a calorie deficit to lose fat, unfortunately you don't get a say over where it comes from - that is predetermined by your genetics. Just going for a walk will burn more calories than direct ab work. Your abs are also used in movements that require core stability, like squats and overhead press.
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    Originally Posted by RapidFail View Post
    You're 5 years my senior - I started Fierce 5 when I was 34, in early 2019.

    Unfortunately ab work won't help to get rid of a gut - it's a popular misconception. If that is a priority, you need to make sure you are in a calorie deficit to lose fat, unfortunately you don't get a say over where it comes from - that is predetermined by your genetics. Just going for a walk will burn more calories than direct ab work. Your abs are also used in movements that require core stability, like squats and overhead press.
    I know about the calorieën in relations to my gut. I figured it wouldnt hurt and since i always my last exercise i do a few extra. I just want to be able to make a few situps without blocking the feet. So i guess i have two goals. Thanks for the advice
    Last edited by cembos; 05-08-2022 at 08:22 AM.
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  19. #19
    Registered User cembos's Avatar
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    Soooo another week gone! I have reached my first stall: biceps. So for the coming week(s) i dont think i able to progress this one.

    On OHP i was "forced" to add 10lbs due to limited available 2.5lbs discs in my gym, so i added 10 and will repeat that setting this week.

    Also, i am worried about front squats (again). The weight is fine on my legs, i feel there is still progression possible, but on the shoulders i can feel the balance being an issue. I am considering a smith machine in order to continue.

    On my other exercises i am doing pretty well. I am happy with squats where i feel much improvement is still possible and the increase in chest feels solid. Lat pull downs are still tough for some reason, but are still increasing. The rest is somewhere in between.

    Which leads to my current workout:

    Squat 3x5 165lbs
    Bench 3x5 115lbs
    Pendlay Rows 3x8 104 lbs
    Face Pulls 3x10 70lbs
    Calf raises 3x10 bodyweight + 110lbs
    Tricep pressdowns 3x10 90 lbs
    Finisher 20gr legextension 1leg 10 4x8 99lbs

    Front Squat 3x5 143lbs
    Overhead Press 3x5 99bs
    Romanian Deadlift 3x8 143bs
    Lat Pulldowns 3x8 140lbs
    Ab work 3x15 situps
    Bicepc curls 3x8 44lbs (each arm)
    Finisher 20gr legextension 4x10 99lbs

    Additional ab work on 4th (light) cardio day: 100 crunch / 200 r twists / 30 situp as/ combicrunch 5/5kg / 50 knee raises
    biceps curl 3x8 22/25/27 2x 18kg 2x35lbs

    To end my entry with a question: I am extremely busy due to schooling above working hours this week. Can i progress for once with a 2x per week training?
    Last edited by cembos; 05-09-2022 at 05:05 AM. Reason: typo at benchpress
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  20. #20
    Registered User RapidFail's Avatar
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    Originally Posted by cembos View Post
    Soooo another week gone! I have reached my first stall: biceps. So for the coming week(s) i dont think i able to progress this one.

    On OHP i was "forced" to add 10lbs due to limited available 2.5lbs discs in my gym, so i added 10 and will repeat that setting this week.

    Also, i am worried about front squats (again). The weight is fine on my legs, i feel there is still progression possible, but on the shoulders i can feel the balance being an issue. I am considering a smith machine in order to continue.

    On my other exercises i am doing pretty well. I am happy with squats where i feel much improvement is still possible and the increase in chest feels solid. Lat pull downs are still tough for some reason, but are still increasing. The rest is somewhere in between.

    Which leads to my current workout:

    Squat 3x5 165lbs
    Bench 3x5 11lbs
    Pendlay Rows 3x8 104 lbs
    Face Pulls 3x10 70lbs
    Calf raises 3x10 bodyweight + 110lbs
    Tricep pressdowns 3x10 90 lbs
    Finisher 20gr legextension 1leg 10 4x8 99lbs

    Front Squat 3x5 143lbs
    Overhead Press 3x5 99bs
    Romanian Deadlift 3x8 143bs
    Lat Pulldowns 3x8 140lbs
    Ab work 3x15 situps
    Bicepc curls 3x8 44lbs (each arm)
    Finisher 20gr legextension 4x10 99lbs

    Additional ab work on 4th (light) cardio day: 100 crunch / 200 r twists / 30 situp as/ combicrunch 5/5kg / 50 knee raises
    biceps curl 3x8 22/25/27 2x 18kg 2x35lbs

    To end my entry with a question: I am extremely busy due to schooling above working hours this week. Can i progress for once with a 2x per week training?
    I assume 11lb bench is a typo?!

    A 10lb for the OHP is huge - definitely repeat the weight. Make sure you're not sacrificing form for any exercise - if you can't get the reps with good form, repeat with the same weight. If it happens again, reduce the weight by 15% and work back up again, i.e. follow the program as-written.

    Front squats are hard - do you have a shoulder injury? If so, and it is making front squats difficult, you could substitute leg presses.

    You want to do just 2 workouts for one week? That's fine, just make sure not to skip a workout, i.e. start with the workout you missed the following week.
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    Originally Posted by RapidFail View Post
    I assume 11lb bench is a typo?!

    A 10lb for the OHP is huge - definitely repeat the weight. Make sure you're not sacrificing form for any exercise - if you can't get the reps with good form, repeat with the same weight. If it happens again, reduce the weight by 15% and work back up again, i.e. follow the program as-written.

    Front squats are hard - do you have a shoulder injury? If so, and it is making front squats difficult, you could substitute leg presses.

    You want to do just 2 workouts for one week? That's fine, just make sure not to skip a workout, i.e. start with the workout you missed the following week.
    I often tell people the same thing: leg presses are a preferable substitute to front squats. Fronts IMO are a mostly useless exercise that don’t do anything a back squat can do except fatigue your back and abs before your legs.

    And you’re still back squatting in F5 so…

    No reason to ever do a front squat outside of simply wanting to do a front squat.
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    Originally Posted by BeginnerGainz View Post
    I often tell people the same thing: leg presses are a preferable substitute to front squats. Fronts IMO are a mostly useless exercise that don’t do anything a back squat can do except fatigue your back and abs before your legs.

    And you’re still back squatting in F5 so…

    No reason to ever do a front squat outside of simply wanting to do a front squat.
    And I don't really understand the argument that they are supposed to be better for the lower back. Maybe because the absolute load is going to be lower, but adjusted for load I just don't see front/back squat making a huge difference wrt pressure on the spine. Maybe you are able to stay a little more upright but there's still a lot of load on the spine.

    Whenever I tried back squats my lower back would be fried the next day. Whenever I tried front squats my mid back would be fried the next day.

    Leg press or single leg squat variations + Isolations for quads/hamstrings, and legs are fried the next day. So I never looked back.

    I have long femurs so I think that's why back squats mostly turn into a back exercise for me.

    Edit: Didn't realize we were in a training journal, hope OP appreciates the discussion still lol
    Last edited by EiFit91; 05-08-2022 at 11:49 PM.
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    Originally Posted by EiFit91 View Post
    And I don't really understand the argument that they are supposed to be better for the lower back. Maybe because the absolute load is going to be lower, but adjusted for load I just don't see front/back squat making a huge difference wrt pressure on the spine. Maybe you are able to stay a little more upright but there's still a lot of load on the spine.

    Whenever I tried back squats my lower back would be fried the next day. Whenever I tried front squats my mid back would be fried the next day.

    Leg press or single leg squat variations + Isolations for quads/hamstrings, and legs are fried the next day. So I never looked back.

    I have long femurs so I think that's why back squats mostly turn into a back exercise for me.

    Edit: Didn't realize we were in a training journal, hope OP appreciates the discussion still lol
    Correct: you’re erectors are going to be working hard to keep you upright the whole time. And as you discovered, most of the effort is focused on the mid to upper back erectors. I use goblet squat holds for this very purpose at the end of my leg workout.

    And also squats all around leave a lot to be desired for long-legged lifters like us.
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    Registered User cembos's Avatar
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    Originally Posted by RapidFail View Post
    I assume 11lb bench is a typo?!

    A 10lb for the OHP is huge - definitely repeat the weight. Make sure you're not sacrificing form for any exercise - if you can't get the reps with good form, repeat with the same weight. If it happens again, reduce the weight by 15% and work back up again, i.e. follow the program as-written.

    Front squats are hard - do you have a shoulder injury? If so, and it is making front squats difficult, you could substitute leg presses.

    You want to do just 2 workouts for one week? That's fine, just make sure not to skip a workout, i.e. start with the workout you missed the following week.
    Thanks for the reply

    Bench was a type-o, i corrected it.

    I knew adding the 10 to OHP was a biggy, but fortunately, i was able to do them with good form. And as you suggested, i intend to repeat it this week.

    Front Sqauts i am doing with the "cross grip"(?). Its managable, but i worry a bit for heavier weights. If unsafe, i might turn lepress or paused squats which someone suggested earlier.

    Thanks again.
    C
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  25. #25
    Registered User cembos's Avatar
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    Originally Posted by EiFit91 View Post
    And I don't really understand the argument that they are supposed to be better for the lower back. Maybe because the absolute load is going to be lower, but adjusted for load I just don't see front/back squat making a huge difference wrt pressure on the spine. Maybe you are able to stay a little more upright but there's still a lot of load on the spine.

    Whenever I tried back squats my lower back would be fried the next day. Whenever I tried front squats my mid back would be fried the next day.

    Leg press or single leg squat variations + Isolations for quads/hamstrings, and legs are fried the next day. So I never looked back.

    I have long femurs so I think that's why back squats mostly turn into a back exercise for me.

    Edit: Didn't realize we were in a training journal, hope OP appreciates the discussion still lol

    When you read my current weights, to what weight would you go on legpress for me? With the 10lbs increase please

    Thanks all
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    Good Luck! You motivated me to start my diary!)))
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    Originally Posted by ThomasStew View Post
    Good Luck! You motivated me to start my diary!)))
    Enjoy buddy!
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    Another week gone. Now I am really hitting my limits in a nummer of exercises.

    Pendlay Rows, front Squat, overhead press, romanian deadlift, lat pulls and biceps are close or at their max. For the Romanian deadlift it's a grip problem and for front
    squat its a balance thing.

    It lead to changing front squats to legpress.

    For the coming week I want to change things around. I want more power in my chest and back. I will change my current scheduel

    Squat 3x5 176 lbs
    Bench 3x5 121 lbs
    Pendlay Rows 3x8 110 lbs
    Face Pulls 3x10 75 lbs
    Calf raises 3x10 bodyweight + 121 lbs
    Tricep pressdowns 3x10 95 lbs
    Finisher 20gr legextension 1leg 10 4x8 99lbs

    Front Squat 3x5 143lbs --> changed to legpress 3x5 310 lbs
    Overhead Press 3x5 99bs
    Romanian Deadlift 3x8 154 lbs
    Lat Pulldowns 3x8 145lbs
    Ab work 3x15 situps
    Bicepc curls 3x8 44lbs (each arm)
    Finisher 20gr legextension 4x10 99lbs

    I wish to change it to a more chest/back program

    I will post this soon, and hit the gym tuesday
    Last edited by cembos; 05-15-2022 at 07:30 AM.
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