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  1. #1
    a Semi Phaggot ButcherSir's Avatar
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    Question opinions about a modified program?

    so i just got back to the gym and looked for a beginner program. i saw the fierce 5 here which looks good and i want to try it.
    i cant do squats so i change front squat and romanian deadlift to leg curl and regular deadlift (like davisj proposed in his thread.)
    in the workout A i also put leg press instead of the regular squats.

    Workout A
    Leg Press 3x5 /2-3min
    Bench 3x5 /2-3min
    Pendlay Rows 3x8 /2-3min
    Face Pulls 3x10 /30-60sec
    Calf raises 2x15/Tricep pressdowns 2x10 Superset /30-60sec

    Workout B
    Deadlift 3x5 /2-3min
    Overhead Press 3x5 /30-60sec
    Leg Curl 3x8 /2-3min
    Lat Pulldowns 3x8 (any grip) /2-3min
    Ab work 2x15/Bicep curls 2x10 Superset /30-60sec



    3 questions:
    1. is it ok overall? or am i missing something here?
    2. some noob questions - why we do in this program leg related exercies in both workouts? doesnt it supposed to be one "leg day"?
    3. do i use the same bar for bench press, pendlay row, deadlift and overhead press? the 45lbs bar? can i use a smaller one for the overhead press?
    Last edited by ButcherSir; 06-30-2022 at 03:51 AM.
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  2. #2
    Prepare Perform Prevail SuicideGripMe's Avatar
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    1. It's okay but I find 99.9 of people can find a squat variant that works for them and it's almost always better than a leg press. I'd really opt for a goblet squat (free or to a box).
    2. The more you do heavy compounds, the more you'll grow. It's why you see so many small guys spinning their wheels for years with tons of isolations but never making an effort at the big compounds (remember, compounds do NOT need to just be bench, squat, deadlift but really any BIG push, pull, hinge, squat, carry, etc).
    3. You can use any bar at your disposal football bar, safety bar, etc. I'd opt away from those tiny bars from the EZ curl rack though as you'll quickly outgrow them and then need to adapt to the form of a proper sized bar.

    Best of luck mate.
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  3. #3
    Bands and chains FurtadoZ9's Avatar
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    Originally Posted by ButcherSir View Post
    1. is it ok overall? or am i missing something here?
    Change leg curl to an anterior movement (lunges, squat machine, etc.).

    Originally Posted by ButcherSir View Post
    2. some noob questions - why we do in this program leg related exercies in both workouts? doesnt it supposed to be one "leg day"?
    Your lower body can handle a greater workload. The physiological adaptions from squatting 2-3x a week have a carryover to everything else.

    Originally Posted by ButcherSir View Post
    3. do i use the same bar for bench press, pendlay row, deadlift and overhead press? the 45lbs bar? can i use a smaller one for the overhead press?
    That's fine.
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  4. #4
    Unregistered User MyEgoProblem's Avatar
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    Workout A
    Bench 3x5 /3min
    Pendlay Rows 3x8 /3min
    Leg Press 3x5 /3min
    Leg curl 3*10 /2 min
    Face Pulls 3x10 /2min
    Tricep pressdowns 3x10 /2 min
    Calf raises 3x15 /1-2 min

    Workout B
    Deadlift 3x5 /3min
    Leg extension 3*10 /2 min
    Overhead Press 3x5 /3miin
    Leg Curl 3x8 /2min
    Lat Pulldowns 3x8 (any grip) /3min
    Bicep curls 3x10 /2min
    Ab work 3x15 /2min


    Dont take out the leg curl.. Just move it and add extentions.
    Bin the super set bs unless youre really pushed for time - the only real use for ss here.

    Run it as above with 1rep in the tank in every thing. Missing reps is stupid.
    Don't be a mug. Win
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    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  5. #5
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    Originally Posted by MyEgoProblem View Post
    Workout A
    Bench 3x5 /3min
    Pendlay Rows 3x8 /3min
    Leg Press 3x5 /3min
    Leg curl 3*10 /2 min
    Face Pulls 3x10 /2min
    Tricep pressdowns 3x10 /2 min
    Calf raises 3x15 /1-2 min

    Workout B
    Deadlift 3x5 /3min
    Leg extension 3*10 /2 min
    Overhead Press 3x5 /3miin
    Leg Curl 3x8 /2min
    Lat Pulldowns 3x8 (any grip) /3min
    Bicep curls 3x10 /2min
    Ab work 3x15 /2min


    Dont take out the leg curl.. Just move it and add extentions.
    Bin the super set bs unless youre really pushed for time - the only real use for ss here.

    Run it as above with 1rep in the tank in every thing. Missing reps is stupid.
    Don't be a mug. Win
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  6. #6
    Registered User jaxqen's Avatar
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    Originally Posted by SuicideGripMe View Post
    It's why you see so many small guys spinning their wheels for years with tons of isolations but never making an effort at the big compounds (remember, compounds do NOT need to just be bench, squat, deadlift but really any BIG push, pull, hinge, squat, carry, etc)..
    I don't think I've ever seen a guy NOT doing db/bb bench presses and vertical pulls, at least.
    I've never seen someone in a gym only doing isolations.
    I like to learn from the mistakes of the people who take my advice.
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  7. #7
    The Grammar Nazi BG5150's Avatar
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