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  1. #1
    Registered User cembos's Avatar
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    chest/back after fierce 5

    Hi all,

    After close to 2 months of training the fierce 5 i am reaching the end of my progression. Instead of taking a week and continue, i prefer modify my workout.

    I will keep most of the exercises and change a few around. Basicly i wish to put my focus to two of my weaker groups: chest and back.

    This is what i have come up with. Please give me some feedback/suggestions.

    Workout A
    Legpress 3x5
    Bench 3x5
    OHP 3x5
    Cable/machine flies 3x10
    Inclined dumbell press 3x8
    Biceps 3x8
    Finisher 20gr legextension 4x10

    Workout B
    Squat 3x5
    Romanian Deadlift 3x8
    Lat Pulldowns Small grip 3x8
    Pull up machine 3x8
    Single arm cable row 3x10
    Ab work
    Triceps press 3x10

    I purposfully added single arm exercises because i have noticed left/right difference.

    Looking forward to feedback

    Sincerely
    Last edited by cembos; 05-15-2022 at 06:52 AM. Reason: Text adjusted
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  2. #2
    Registered User air2fakie's Avatar
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    Not sure how this solves reaching "maximal weights", whatever that means IRL.
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  3. #3
    Bands and chains FurtadoZ9's Avatar
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    Add one accessory. Remove the chest flies, incline DB is fine. Remove the pullup machine, some type of row is fine.

    Realistically I would just reset and have another run at F5, and milk as much poundage as you can.

    If I recall, you were eating in a deficit correct? Are you still in a deficit or will you be eating at or above maintenance? I would only increase the volume if you also increase the kcals.
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    Registered User cembos's Avatar
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    Originally Posted by FurtadoZ9 View Post
    Add one accessory. Remove the chest flies, incline DB is fine. Remove the pullup machine, some type of row is fine.

    Realistically I would just reset and have another run at F5, and milk as much poundage as you can.

    If I recall, you were eating in a deficit correct? Are you still in a deficit or will you be eating at or above maintenance? I would only increase the volume if you also increase the kcals.
    I am eating at a slight deficit. I really dont want to increase my mass. I want to increase my strength in my upper body. In combination with more definition. That's why i had this Idea of changing things around
    Last edited by cembos; 05-15-2022 at 09:33 PM. Reason: Forgot something
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  5. #5
    NASM-CPT xsquid99's Avatar
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    Originally Posted by cembos View Post
    Hi all,

    After close to 2 months of training the fierce 5 i am reaching the end of my progression. Instead of taking a week and continue, i prefer modify my workout.
    Nobody should reach the end of progression on Fierce 5 after just 2 months. Heck, at 2 months you're just getting started.
    IG: @ironhousetraining

    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.
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  6. #6
    Registered User cembos's Avatar
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    Originally Posted by xsquid99 View Post
    Nobody should reach the end of progression on Fierce 5 after just 2 months. Heck, at 2 months you're just getting started.
    I am not at the end yet, i know this. I am hitting my first wall and especially lat pull down is a big dissappointment. That's why i am asking this question.

    I dont see how I would be able to progress in lpd further. It was and is the hardest exercise in resistance and muscle difficulty. Maybe you have suggestions?
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  7. #7
    Bands and chains FurtadoZ9's Avatar
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    Originally Posted by cembos View Post
    I am eating at a slight deficit. I really dont want to increase my mass. I want to increase my strength in my upper body. In combination with more definition. That's why i had this Idea of changing things around
    Increasing the workload won't speed up your strength progress. If anything it will hinder it because you are still in a kcal deficit.

    Originally Posted by cembos View Post
    I am not at the end yet, i know this. I am hitting my first wall and especially lat pull down is a big dissappointment. That's why i am asking this question.

    I dont see how I would be able to progress in lpd further. It was and is the hardest exercise in resistance and muscle difficulty. Maybe you have suggestions?
    What weight did you start with on lat pulldowns, and how did you progress up until your stall?
    Email to chat about programming or anything training related : FurtadoZ9@outlook.com
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  8. #8
    Registered User cembos's Avatar
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    Originally Posted by FurtadoZ9 View Post
    What weight did you start with on lat pulldowns, and how did you progress up until your stall?
    I started the weight at 115lbs and now I am at 145lbs. It feels that based on my bodytype, other exercises and looking around in the gym seeing other people train (and I realise I am a different person) that i should be able to do 150-155

    Chest is lower because of an recovering shoulder injury. I wanted to add dumbells there so my right arm "does it's own work"
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  9. #9
    NASM-CPT xsquid99's Avatar
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    Originally Posted by cembos View Post
    I started the weight at 115lbs and now I am at 145lbs. It feels that based on my bodytype, other exercises and looking around in the gym seeing other people train (and I realise I am a different person) that i should be able to do 150-155

    Chest is lower because of an recovering shoulder injury. I wanted to add dumbells there so my right arm "does it's own work"
    Remember you may not always be able to add 5 pounds every week, in those cases when things start getting difficult you just try to add another rep to your set rather than increase the weight. Did you de-load (take a few days off) and drop the weight by 15% to reset yet?
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  10. #10
    Registered User RapidFail's Avatar
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    Originally Posted by xsquid99 View Post
    Remember you may not always be able to add 5 pounds every week, in those cases when things start getting difficult you just try to add another rep to your set rather than increase the weight. Did you de-load (take a few days off) and drop the weight by 15% to reset yet?
    This was going to be my comment. Follow the program as-written - when you fail to get the reps with good form for two sessions in a row, reduce the weight by 15% and work your way back up. You should be able to follow the program for 4-6 months, during which several lifts will need to be reset. Once you stall (can't add weight after resetting) on two major compound movements, it's probably time to look for an intermediate program.

    Considering you're cutting, it might be a good idea to slow down the progression. Instead of adding 5/10lb every week, add a rep one week and weight the next., while using the same reset protocol.
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  11. #11
    Registered User cembos's Avatar
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    Thanks for the advice guys.

    To clarify for myself: the 15% can be used for a single exercise? I was under the impression it was used for the full list

    Second, adding a rep until 10 or 12 Total and then increase?
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    hey bros, how much do you lat pulldown?
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    Originally Posted by xsquid99 View Post
    Nobody should reach the end of progression on Fierce 5 after just 2 months. Heck, at 2 months you're just getting started.
    I'm still doing Fierce 5 (with some mods) since September of 2018.
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    Originally Posted by cembos View Post
    Thanks for the advice guys.

    To clarify for myself: the 15% can be used for a single exercise? I was under the impression it was used for the full list

    Second, adding a rep until 10 or 12 Total and then increase?
    Yes, the 15% reset protocol is for individual failed lifts, not across the board.

    Lat Pull Downs are for 3 sets of 8. To slow the progressions, if you achieve that with 145lb, the next week you aim for 3 sets of 9 with 145lb. If you succeed, the next week you do 3 sets of 8 with 150lb and so on. This way you're adding 5lb every two weeks o stead of every week, which is probably more realistic while cutting.
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    Registered User cembos's Avatar
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    Originally Posted by RapidFail View Post
    Yes, the 15% reset protocol is for individual failed lifts, not across the board.

    Lat Pull Downs are for 3 sets of 8. To slow the progressions, if you achieve that with 145lb, the next week you aim for 3 sets of 9 with 145lb. If you succeed, the next week you do 3 sets of 8 with 150lb and so on. This way you're adding 5lb every two weeks o stead of every week, which is probably more realistic while cutting.
    Great. Tyvm
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    Originally Posted by cembos View Post
    Great. Tyvm
    I know it can feel like a cookie cutter approach and be boring at times, but I guarantee if you follow the protocol and don't try to speed things up, you'll be lightyears ahead of where you are now in several months.


    Originally Posted by RapidFail View Post
    This was going to be my comment. Follow the program as-written - when you fail to get the reps with good form for two sessions in a row, reduce the weight by 15% and work your way back up. You should be able to follow the program for 4-6 months, during which several lifts will need to be reset. Once you stall (can't add weight after resetting) on two major compound movements, it's probably time to look for an intermediate program.

    Considering you're cutting, it might be a good idea to slow down the progression. Instead of adding 5/10lb every week, add a rep one week and weight the next., while using the same reset protocol.
    Also, 100% this. While in the beginning you can add weight/reps in a deficit, progress will eventually start to slow down faster, as opposed to eating in a surplus.
    Last edited by FurtadoZ9; 05-20-2022 at 04:18 PM.
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    Originally Posted by FurtadoZ9 View Post
    I know it can feel like a cookie cutter approach and be boring at times, but I guarantee if you follow the protocol and don't try to speed things up, you'll be lightyears ahead of where you are now in several months.
    This.

    Trust the process.
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  18. #18
    Registered User cembos's Avatar
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    I keep working in the fierce 5. I will update my journal this weekend. I can tell i dropped 15% on two exercises and added a rep to another.

    Still, i feel my bench and lpd are too low for me and i feel frustrated about that. But chest is my problem my whole life.

    I will keep at it.

    Cheers,
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