From February (guessing because I lost my phone with my first recorded sessions) to September (currently recorded), my weight progress is:
Squat: 85lbs --> 185lbs
Bench: 65lbs --> 145lbs
Pendlay Row: 65lbs --> 125lbs
Face Pull: 10lbs --> 95lbs
Triceps: 10lbs --> 95lbs
Calf Raises: 30lbs --> 120lbs
Front Squat: 55lbs --> 170lbs
Overhead: 55lbs --> 110lbs
Romanian Deadlift: 65lbs --> 165lbs
Lat: 10lbs --> 110lbs
Abs (Crunches): 5lbs --> 65lbs
Biceps: 5lbs --> 22.5lbs
I realized from my above progress that I haven't gained much strength in the overhead press nor Romanian deadlift. I eventually asked a trainer out in my gym about the issue and after they took a look at my Fierce 5 program I was told I could either do two things:
- Maintain my strength for the majority of the exercises and focus on lifting the amount of weight primarily on my overhead press and deadlift.
- Or reduce the amount of warm up sets (or reps? I forgot which one it was) before doing my working ones.
This is what my current warm ups look with my weights:
Squat - 2x5 (No Bar), 1x5 (70 lbs), 1x3 (110 lbs), 1x2 (145 lbs), 3x5 (185 lbs)
Bench Press - 2x5 (No Bar), 1x5 (70 lbs), 1x3 (100 lbs), 1x2 (130 lbs), 3x5 (145 lbs)
Pendlay - 2x5 (50 lbs), 1x3 (85 lbs), 1x2 (110 lbs), 3x8 (125 lbs)
No Warm Ups: Face Pull, Tricep, Calf Raises
Front Squat - 2x5 (No Bar), 1x5 (65 lbs), 1x3 (100 lbs), 1x2 (135 lbs), 3x5 (170 lbs)
Overhead Press - 2x5 (No Bar), 1x5 (60 lbs), 1x3 (70 lbs), 1x2 (90 lbs), 3x5 (110 lbs)
Romanian Deadlift - 2x5 (65 lbs), 1x3 (95 lbs), 1x2 (140 lbs), 3x8 (165 lbs)
Lat: 1x10 (35 lbs), 1x5 (45 lbs), 1x3(55 lbs), 1x2(65 lbs), 3x10 (110 lbs)
No Warm Ups: Abs, Biceps
I honestly don't know what to change or remove on my program. Any advice is appreciated.
Edit: I remember something about her mentioning I was doing more than 20 reps and it wasn't necessary for me to do so?
|
-
09-15-2021, 03:15 PM #1
Fierce 5 - Can't Do Much Progress on Overhead Press
-
09-15-2021, 03:18 PM #2
-
09-15-2021, 04:10 PM #3
-
09-15-2021, 04:25 PM #4"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
-
09-15-2021, 04:29 PM #5
-
09-15-2021, 05:01 PM #6
-
09-15-2021, 05:08 PM #7"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
09-16-2021, 01:26 AM #8
-
-
09-16-2021, 01:45 AM #9
If the time comes, and you choose to start traditional deadlifts, you will see that your deadlifts are a bigger lift than your squats *if squats are done deep and straps are used for deadlifts preventing lost grip…*
Deadlifts are the ultimate caveman strength test."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
09-16-2021, 07:05 AM #10
-
09-16-2021, 07:20 AM #11"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
09-16-2021, 07:30 AM #12
Ever considered losing the straps and seeing how much the grip strength catches up? You are stronger than me and have much more experience overall, so it is only a thought, but grip was my bottleneck originally, but quickly caught up. I pulled five with no straps or chalk a few months ago, but had trouble holding three when I was at that point on the way up. I think if I used straps from the get go my grip would never have strengthened to the point where it's not the limiting factor.
Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
-
-
09-16-2021, 08:44 AM #13"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
09-16-2021, 11:57 AM #14
I’d cut back on OHP for a while. Focus on training the shoulder with DBs in a higher range of 12-20 reps. Do plate front raises, lateral raises (not those floppy things with DBs that are too heavy to pause at the top) Build the delts, not just the OHP. Then come back to it in about a month and see where you are at.
RDLs are infinitely superior to deadlifts for building muscle for a variety of reasons.
As are good mornings. That said, they aren’t meant to be max weight exercises. They are meant to focus on form in a moderate rep to maximally lengthen the glutes and hamstrings in a way no pull from the floor can.
So instead of just adding more weight, add more reps. The glutes and erectors are mostly slow twitch muscles anyway, hamstrings are a pretty even mix. When I program them, it is for reps in 8-15 range. Once firm breaks down, stop. Because the low back will be the first to give.
That would be Atlas stones or Husafell carries.Last edited by BeginnerGainz; 09-16-2021 at 12:09 PM.
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
-
09-16-2021, 12:16 PM #15"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
09-16-2021, 12:18 PM #16
Get a husafell box then lol
https://www.titan.fitness/strongman/...waAgtmEALw_wcB
I use straps for all my pulling exercises for working sets only, except deadlifts. One it gets over 375 I’ll switch to a mixed grip. Less than that I’m good overhand. Never liked hook grip or chalk. Straps on conventional deadlifts throws off my setup, trap bar I’ll throw them on at 405. I got a cheap set off Amazon but they hold up to a set of 500 trap bar deads pretty well so it was a good investment.Last edited by BeginnerGainz; 09-16-2021 at 12:27 PM.
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
-
-
09-16-2021, 12:32 PM #17
We don't have to get into it, but I'm just saying...
Take a guy that can deadlift impressively, he'll swiftly RDL and GM impressively if he can't already. Take a guy that can RDL and GM impressively, it'll take a long time to deadlift impressively if he can't already.
The atlas stone is essentially a rounded deadlift except at the very top lolBench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
-
09-16-2021, 12:51 PM #18
-
09-16-2021, 12:53 PM #19"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
09-16-2021, 01:06 PM #20
The deadlift trains and develops the entire posterior chain massively. Fierce Five is a novice program and is aimed more at budgeting fatigue for the sake of full-body development everywhere from a relatively untrained starting point, if I understand it right from having read it. No one in this conversation is a novice.
Yes, it would have carryover but it is not infinitely superior, as you say. The compound is far more than the sum of its isolations.Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
-
-
09-16-2021, 02:04 PM #21
Here is Paul Carter to explain it better than I ever could.
https://www.instagram.com/p/CTiA-b8r...dium=copy_link
Depends on what part of the posterior chain you are referring to. For a novice, it is fine for glutes/hams/ but lacks in the back department, unless your form is chit and you use the erectors as a prime mover vs a dynamic stabilizer.
Again, Paul Carter explains what I mean.
https://www.instagram.com/p/CTQRaidr...dium=copy_linkLast edited by BeginnerGainz; 09-16-2021 at 02:20 PM.
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
-
09-16-2021, 02:06 PM #22"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
09-16-2021, 02:18 PM #23
He is referring the difference between an RDL (which is more glute than ham) and a SLDL (which is more ham than glute)
I really like that F5 includes it over conventionals for the increased ass/ham work you can get for less fatigue.
Anyway…..
Back to the OP:
Keep plugging away at RDLs. Do more than 8 reps 10 to 12 should be your target.
A form video might help, you may be exceeding your active range of motion and losing tension. It is a common mistake.
As far as OHP, I’d put them aside for now, and focus on other shoulder work like raises (front, side, rear), dumbbell and machine presses/incline press if you absolutely have to press. Basically just give your shoulders a break.Last edited by BeginnerGainz; 09-16-2021 at 02:32 PM.
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
-
09-16-2021, 02:25 PM #24"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
-
09-16-2021, 02:37 PM #25
-
09-16-2021, 02:40 PM #26"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
09-16-2021, 02:41 PM #27
-
09-16-2021, 02:41 PM #28
If you consistently have to uncurl your spine to complete the lift, then yes, your form is chit.
Again, as pointed out in the link, the deadlift is not a “back” exercise no matter how badly people want it to be.
I agree but keep it perspective. I deadlift a few times a year because it is a fun lift to do.
There is a difference between using mechanically advantageous movements to move the most weight, and using mechanically disadvantageous movements to the target specific musculature, and to use said musculature to move the weight.
There is no useful back work in the deadlift outside of low back. The back muscles don’t full lengthen outside the upper traps, and they never fully shorten. Done correctly any rhomboid work is going to be isometric (while useful, it pales in comparison to good eccentric/concentric work). An exception to this rule would be a Dorian deadlift.Last edited by BeginnerGainz; 09-16-2021 at 02:50 PM.
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
-
-
09-16-2021, 02:42 PM #29
-
09-16-2021, 02:47 PM #30
Well, I could say the same if you only use a hex bar so that you don't have to involve it in the first place.
Also, some elite powerlifters do have a mild curl in their spine posture. For all the criticism you give on here, have you even ever uploaded a lift yourself?Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
Bookmarks