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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03-24-2022, 12:55 PM #1
My journal, starts with Furious 5
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03-27-2022, 01:22 PM #2
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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03-27-2022, 02:45 PM #3
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03-27-2022, 11:06 PM #4
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04-04-2022, 01:04 PM #5
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04-04-2022, 03:26 PM #6
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04-09-2022, 10:24 AM #7
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04-16-2022, 11:22 AM #8
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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04-16-2022, 01:03 PM #9
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04-16-2022, 04:14 PM #10
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04-17-2022, 01:53 PM #11
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04-24-2022, 09:04 AM #12
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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04-30-2022, 08:30 AM #13
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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04-30-2022, 03:55 PM #14
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04-30-2022, 09:44 PM #15
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05-01-2022, 10:43 PM #16
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05-01-2022, 10:55 PM #17
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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05-01-2022, 11:14 PM #18
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05-08-2022, 10:32 PM #19
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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05-08-2022, 11:12 PM #20
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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05-08-2022, 11:22 PM #21
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.Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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05-08-2022, 11:41 PM #22
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 lolLast edited by EiFit91; 05-08-2022 at 11:49 PM.
The first principle is that you must not fool yourself—and you are the easiest person to fool.
- Richard Feynman
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05-09-2022, 12:34 AM #23
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.Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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05-09-2022, 05:08 AM #24
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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05-12-2022, 05:03 AM #25
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05-12-2022, 06:45 AM #26
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05-14-2022, 12:29 AM #27
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05-14-2022, 10:54 PM #28
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 tuesdayLast edited by cembos; 05-15-2022 at 07:30 AM.
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05-30-2022, 11:26 AM #29
Hi all,
A number of training sessions later. I have made some adjustments.
First my current schedule
Squat 3x5 198 lbs
Bench 3x5 132 lbs
Pendlay Rows 3x8 121 lbs
Face Pulls 3x10 75 lbs
Calf raises 3x10 bodyweight + 143 lbs
Tricep pressdowns 3x10 104 lbs
Finisher 20gr legextension 1leg 10 4x8 104lbs (last 20%)
Legpress 3x5 330 lbs
Overhead Press 3x5 110 lbs
Romanian Deadlift 3x8 187 lbs
Lat Pulldowns 3x8 129 lbs
Ab work diverse
Bicepc curls 3x8 16 lbs (each arm) +1 rep
Finisher 20gr legextension 1leg 10 4x8 104lbs (last 20%)
I have decreased my lat pull down and biceps curls. The first due to stregth limits and stagnations so i needed to drop it tot 15%, and biceps similar and due to injury prevention.
All my other exercises are still steadily progressing. Chest Press is becoming quite difficult, which is a dissapointment, since i wish to be able to a lot more.
Any tips on chest improvement are much appreciated.
Still working 3 times, sometime 4, per week.
Cheers
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08-01-2022, 12:45 AM #30
It has been a while since i last posted.
It's been a hectic few weeks and i didnt train as often as I wantend, but the absolute minimum of 2 per week i did keep. On average i still managed 3 per week, with an occasional 4th.
I also had my first rest week as my body started to object when recovery stagnated.
Squat 3x5 231 lbs
Bench 3x5 143 lbs
Pendlay Rows 3x8 148 lbs
Face Pulls 3x10 95 lbs
Calf raises 3x10 bodyweight + 165 lbs
Tricep pressdowns 3x10 110 lbs
Finisher 20gr legextension 1leg 10 4x8 115lbs (last 20%)
Legpress 3x5 451 lbs
Overhead Press 3x5 104 lbs +1 rep
Romanian Deadlift 3x8 209 lbs
Lat Pulldowns 3x8 130 lbs
Ab work diverse
Bicepc curls 3x8 38 lbs (each arm)
Finisher 20gr legextension 1leg 10 4x8 104lbs (last 20%)
On my extra training days i have added soms plyometric hiit training with almost exclusive bodyweight training or small weights. I do this for a little cardio, but mainly for explosive strength and muscle agility.
As some of you might notice, my overhead press is stagnating again (1 step for my last maximum i am struggling again). Next week i am adding my last maximum again and see if i can make it. And even though my lat pull downs are at the same level as a few weeks back, due to a better technique this is catching up and the current weight is easy. So i keep following fierce 5 and will be able to keep building, i am certain.
I am open for any advice you might have to improve my shoulders.
Cheers,
C
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