Actually is add 1 rep to lower rep scheme and 2 rep to higher rep scheme. So instead of 3X5 -> 3X6. 3X8 -> 3X10.
It is something similar to the intermediate routine.

Just a small suggestion but some might think it is unnecessary. During deadlift, if you using mixed grip, try to switch ur under and over hand every set. To avoid some trap imbalance. For those powerlifter, they will stick to only 1 type of mixed grip. But they will do shrugs with opposite grip to balance it off.

Also strong upper body lift especially OHP. bodyweight more than 85kg now?

yea my mistake. yes for the 3x5 exercise add 1 rep, 3x8 exercise add 2 rep. thanks for the correction.

i read that there is insignificant and very minimal trap imbalances. i dont know thatPLs do shrugs do balance them. thnx for the info

bodyweight is 86kg currently. thnx brah

yeah, I'm gonna have the OHP instead as well! I just did my first workout A. No problems on all exercises except pendlay rows. I kept on hitting my knees. Seems like I have some kinda flexibility issue or I'm not used to the load. I tried doing it with 40kgs, hits my knees and my body kept going upright (muscle memory from BOR). I tuned it down to 30kgs, it looks like I only hit my knees on my first rep but if I kept the weight hanging instead of lifting from the floor, I can do the rest without hitting my knees.

Ya think the bar is too low? If yes, I might need to stack more plates under..

yep most probably bar too low. also u want to pull the bar towards the chest nipple area (opposite movement of bench) not towards ur belly like in bent over row.

if u havent row 1 plate (60kg) u might wnnna do it dead hang or stack up some plates. i was fortunate because my gym have 10kg bumper plates last time

10.12.2014



Squat
bar x 15
135 x 8
200 x 4
240 x 2
265 x 3
265 x 3
265 x 3

Bench
bar x 15
90 x 5
130 x 3
160 x 1
175 x 3 x 5

Pendlay Rows
110 x 10
145 x 3 x 10

Reverse Flies
7.5kg x3 x 8

tricep pushdown
100 x 2 x 11

single leg press calf raise
skipped coz went to gym late


-very tiring and sleepy going to gym Its been a tiring day because of school. decided to squat 3x3 due to my condition and completed them. time to deload squat next session. My buddy had been spotting me since 245 squat but i make sure that he just put a slight touch on ma elbow instead of helping to push the lift. now that im about to deload ill squat alone again in the cage
-while bench is relatively light now i am practicing leg drive as well as widen ma grip a lil bit
-rowing for 10 reps was soo suffering

12.12.2014 workout B



Deadlift
bar x 15 (rdl)
145lbs x 8
215lbs x 4
255lbs x 2
285lbs x 3 x 5

OHP
bar x 10
70 x 5
100 x 3
120 x 1
135 x 3 x 5

pulldown
100x10
130 x 3 x 8

Leg curl
160 x 3 x 10

curl in the bench
55 x 2 x 12

-my glutes were fried and lower back had no energy left after deads
-last set of ohp was shaky as fcuk my legs were vibrating like crazy

This post has been edited by NGV22: Dec 13 2014, 01:46 AM

15.12.2014

Squat
bar x 15
135 x 8
170 x 4
200 x 1
225 x 3
225 x 3
225 x 3

Bench
bar x 15
90 x 5
135 x 3
160 x 1
180 x 3 x 5

Pendlay Rows
110 x 8
150 x 3 x 8

Reverse Flies
7.5kg x3 x 8

tricep pushdown
100 x 2 x 12

single leg press calf raise
120 x 2 x 20

-light ass squat deloaded to 225 easy as fuark
-bench is closing to my max, still felt ok
-last week and this week is too busy due to work and school. i pretty much abandoned my stretchings and mobility work. and tadah today i squat with knee pains and but wink. definitely felt it during butt winking. and my left shoulder starts to hurt again. but it doesnt interfere with my benching. i gotta start stretching again
-due to the lack of sleep i had today i suffered light dizziness but thankfully it doesnt affet my session

dude, did you changed the RDL to normal deadlift?

i had always used the normal deads since i started this program

17.12.2014 workout B

Deadlift
bar x 15 (rdl)
145lbs x 8
220lbs x 4
265lbs x 2
295lbs x 3 x 5

OHP
bar x 10
70 x 5
105 x 3
125 x 1
140 x 5
140 x 4
140 x 3

pulldown
100x10
130 x 3 x 10

Leg curl
170 x 3 x 8

curl in the SQUAT RACK
55 x 13
55 x 10

-not a good day for ohp. 140 felt soo heavy. this is the first time i really feel my shoulders burining by doing a 3x5 ohp
-curls for the gurls failed too

19.12.2014 workout A


bar x 15
135 x 8
170 x 4
200 x 1
225 x 3 x 5

Bench
bar x 15
90 x 5
135 x 3
160 x 1
180 x 3 x 5

Pendlay Rows
110 x 8
150 x 3 x 8

Reverse Flies
7.5kg x3 x 8

tricep pushdown
100 x 2 x 12

single leg press calf raise
120 x 20
120 x 18

got dilemma bout squats. since 2 weeks ago my squat really bothered my kness and low back. its weird because up till last month i squat pain free. i can say that this is resulted from my lordosis. low back feels slight pain and have the feel of butt winking ( which i did, in the vid) and knee pain radiates towards lower leg and a little in upper inner legs (quads)

before this i always thought wanna squat till around 300, then stop squatting and fix the lordosis. thats when i am pain free. out of sudden the situation had changed. even with 225 i cant squat "comfortably"

its just sucks coz if i wanna fix lordosis, huge part of the routine is gonna modified. and gone are my hardwork to reach my personal goals

This post has been edited by NGV22: Dec 20 2014, 01:56 AM

22.12.2014 workout B



Deadlift
bar x 15 (rdl)
145lbs x 8
230lbs x 4
275lbs x 2
305lbs x2x5, 1x4

OHP
skipped beause phaggot using rack for pullups + seated shoulder exercise wat, doesnt seem to let me use

pulldown
100x8
140 x 3 x 8

Leg curl
170 x 3 x 10

curl in the SQUAT RACK
55 x 12
55 x 9

played with some hip thrusts. these felt good

i knew i have the last rep but i felt during the last set i used lower back alot to finish the lifts so i played it safe. also i regretted for pausing at the bottom during 4th rep coz it depletes the energy alot

probably the last deadlift session. i will comeback stronger after 3 months

i gotta stop curling in squat rack coz i always failed

Been missed out writting the log for one month coz im addressing my postural issues. Im currently running fierce 5 postural program which addreses hyperlordosis and hyperkyphosis. I will update this log by copy pasta my other one in bb.com. Probably it will be useful to people who have similar problems

sup. this is a journey to fix my postural dysfunction. not a typical workout log u will see. le determined to fix these dysfunctions once and for all.

Postural dysfunction:
A. Hyperlordosis a.k.a anterior pelvic tilt
B. Hyperkyphosis

good threads about these conditions i had compiled over this few months

http://forum.bodybuilding.com/showthread.php?t=6564401
http://forum.bodybuilding.com/showth...hp?t=153916731
http://forum.bodybuilding.com/showth...hp?t=141699571
and the stickies

ive pretty much knew i had hyperlordosis few years ago but hyperkyphosis recently. i pretty much dont give a fcuk until lately:
1. squatting with painful knees hindering my progress
2. felt more in low back compared to glutes during deadlifts
3. 2x shoulder injury which prevents me from benching and ohp

therefore gotta stop my current Fierce 5 novice routine (log in signature) and do the Fierce 5 postural programme instead. check the Fierce 5 comprehensive program if u havent

http://forum.bodybuilding.com/showth...hp?t=162916931

Postural Programs

If you have Kyphosis or Lordosis (extremely common postural issues) you need a special routine to fix your posture. They commonly go hand in hand so I've designed an Upper/Lower routine for this. If you only have 1 of the postural issues then only use that portion of the below template and pair it with the normal Upper/Lower template. This routine should be run for a minimum of 6-8 weeks.

There is a 4 part approach to fixing A. Lordosis and B. Kyphosis

1. Stop working A. Lower back and quads B. Pecs, anterior delts and Upper traps
2. Work extra A. Hams, glutes and abs B. Mid and lower traps and rhomboids
3. Constantly work on good posture
4. Soft tissue work and stretching on A. Lower back, quads and hip flexors B. Pecs, anterior delts, lats and upper traps

Kyphosis Upper
Lat Pulldowns (focus on upper back) 3x10
Face Pulls 3x10
Reverse Flies 3x10
Lateral Raises 3x10
Tricep Pressdowns 3x10 SUPERSET Bicep Curls 3x10

Lordosis Lower
Hip Thrust 3x10
Leg Curls 3x10
Calf Work 3x10
Hip Abduction 3x10
Ab Work 3 Sets SUPERSET Ab Work 3 sets (Different exercises)


due to job, i will run this in full body 3x a week for first month, will run the original upper lower starting 2nd month.

full body:
Workout A
Hip thrust
Lat pulldown
Rear delt fly
Hip abductor
Abs superset
Calf

Workout B
Hip thrust (90% of workout A's weight)
lat pulldown (90% of workout A's weight)
lying leg curl
face pull
lateral raises
arms superset

progression
hip thrusts 10lbs/week, lat pulldown & face pull 10lbs/2 weeks, leg curl 10lbs/week, flies 2.5kg/month

24.12.2014 workout B

hipthrusts
85lbs 3x10

lat pulldown
70 x 10
100 x 6
130 x 3 x 10

lying leg curl
20 x 3x10

face pull
20 x 3 x 10

seated single dumbell lateral raises
7.5kg 3 x 10

cable pushdown SUPERSET cable curl
3 x 70lbs SUPERSET 50lbs

-hip thrust got me burning in ma glutes, basically i go to POSTERIOR TILT POSITION and then perform my lift. peole keep talking with themselves bout wtf i am doing actually. seems like im the first phaggot to do this lift in da gym

-first time doing a face pull. i think i got it right since my rear delts were burning

-**** the cable curl. i think i will do DB hammer curl next time. maybe i can train my forearm stength for deadlifts in future

-ah routine without the 4 BIG COMPUND MOVES. nostalgic, makes me feel like a BRO again

christmas, new start. happy x-mas

26.12.2014 workout A

barbell hip thrusts
95 x 3 x 10

lat pulldown
70 x 10
100 x 7
130 x 3 x 10

lying hip abductor using plates
20 x 3 x 10

rear delt dumbell flies
5kg x 3 x 10

seated calf raises
20kg x 3 x 10

abs superset:
3 sets x plank (60 sec) superset weighted crunch 25lbs

-this workout seems to be more lordosis oriented while workout B seems to be more kyphosis oriented.
-hip abductor was awkward as fuark


THESE are the stretches and myofascial releases that i will work on
LORDOSIS
-low back
-psoas (abs)
-psoas (TFL)
-groin
-quads + rector femoris

KYPHOSIS
-pec minor + anterior delts
-lats
-rotator cuff work
-other shoulder mobility

an awesome website which teaches u how to use a tennis ball to release trigger points in almost all body parts in ur body:
http://www.laurensfitness.com/2008/0...-knew-you-had/

2.1.2015 workout B

barbel hip thrusts 95 x 4 x 10
lat pulldown 120 x 3 x 10
lying leg curl 20 x 3 x 10
face pull 20 x 3 x 10
side raises 7.5kg x 3 x 10
hammer curl 12.5kg superset pushdown 80lbs 3 x 10

5.1.2015 workout A

barbel hip thrusts 95 x 4 x 10
lat pulldown 130 x 3 x 10
hip abduction 25lbs 3 x 10
rear delt fly 5kg x 3 x 10
crunch 25lbs superset plank 50sec 3 x 11
calf raise 25kg 3 x 10

7.1.2015 workout B

barbel hip thrusts 95 x 4 x 10
lat pulldown 120 x 3 x 10
lying leg curl 20 x 3 x 10
face pull 20 x 3 x 10
side raises 7.5kg x 3 x 10
hammer curl 12.5kg superset pushdown 80lbs 3 x 10

stretching:
i gonna ditch all shoulder mobilation and stretchings and focus on hip flexors only

in order:
1. self myofascial release on low back
2. on TFL
3. on psoas near belly button
4. stretch quads 60 sec/side
5. glute bridge 3x5
6. stretch ankle 60sec/side
7. kneeling lunge against the wall 3set x 120 sec

i was feeling pretty meh before new year, to the point i totally skipped 2 workouts. this is the first time i feel like that. feel no sort of accomplishment by doing such routine. at the same time i envy those who deadlift and squat. mirin hard. this routine really do feel gay.

i will start cutting, because
-my bodyfat is quite high, around 20%, being teased by people many times
-makes no sense bulking using this routine, INB4 routine has nothing to do with bulk/cut, tell me that when u not doing the big compund moves
-missed the days i got the abs ayy


actually not sure whether i wanna continue logging here, its pretty useless.

9.1.2015 workout A

barbel hip thrusts 95 x 4 x 10
lat pulldown 120 x 3 x 10
hip abduction 25lbs 3 x 11
rear delt fly 5kg x 3 x 11
crunch 25lbs superset plank 50sec 3 x 11
calf raise 25kg 3 x 10

feeling down and no motivation coz no visible results yet...

switched to the original upper lower

14.1.2015 upper kyphosis
lat pulldown 130 2x12, 1x8
face pull 20 3x11
rear fly 5kg 3x11
side raise 7.5kg 3x11
hammer curl 12.5kg 2x10, 1x8
pushdown 80 2x12

16.1.2015 lower lordosis
hip thrust 105 3x10
leg curl 3x12
hip abduction 25 3x11
crunch 25 3x12 superset plank 3 x 51 sec
calf raise 25kg 3x11

motivation had been up and down this few days. skipping gym, no stretching, sucky diet. totally different compared to last year where im pretty consistent and always see results

dropped creatine and bodyweight loses 2kg in just more than one week. taking it again.

decided to bulking at 10% surplus instead of cutting. meh...doesnt expect consistent weight gain at 1kg/.month like before coz im always at around 17% surplus.

pretty tired of people asking me why not squatting, benching etc. its a waste of time explaining this posture thingy to them so i rather shut my mouth and keep training.

heard bout greg plitt today. sad coz i watched few of his videos long time ago and he is very inspirational.

19.1.2015 lower lordosis
hip thrust 115 3x10
leg curl 30 3x10
hip abduction 25 3x10
crunch 30 3x10 superset plank 3 x 55 sec
calf raise 25kg 3x11

Psoas/Iliopsoas Stretches: http://www.stretchify.com/psoasiliopsoas-stretches/

feedback on stretch: after i did the advanced stretches in the website above, i no longer feel it in the basic kneeling lunge stretch.

20.1.2015 upper kyphosis
lat pulldown 130 3x12
face pull 30 3x10
rear fly 5kg 3x10
side raise 7.5kg 3x10
pushdown 90 3x10 superset hammer curl 12.5kg 3x10

overall good. expect next week upper workout to be brutal considering im exhausted just now

-------------------------------------------------


21.1.2015 lower lordosis
hip thrust 125 3x10
leg curl 130 3x10
hip abduction 25 3x11
crunch 30 3x11 superset plank 3 x 55 sec
calf raise 64 3x10

lying leg curl on a flat bench: always felt it in my lower back. therefore changed to seated one

--------------------------------------------------------------

22.1.2015 upper kyphosis
lat pulldown 130 2x12, 1x9
face pull 30 3x10
rear fly 5kg 3x10
side raise 7.5kg 3x10
pushdown 90 3x10 superset hammer curl 12.5kg 3x10
light RC work

-wake up to knee pain today. it subsides as the day goes on
-right shoulder felt discomfort during training

to my apt brahs out there, heres another good link to read to:
http://bretcontreras.com/why-do-i-anterior-pelvic-tilt/

24.1.2015 lower lordosis

hip thrust 135 3x10
seated leg curl 140 3x10

not satisfied with the MMC on the seated one, i went to the lying one and do
lying leg curl 20 3x10 **** burns my hams

hip abduction 25 3x11
crunch 30 3x12 superset RKC plank 3x10sec
calf raise 64 3x11

this is an extra workout i put into this week. ill ensure i have 2-3 lower lordosis workouts in a week. hip thrusts were brutal, my last set was sloppy but a PR is a PR. fcuk that. its hard to go to PPT while hip thrusting (tilt the as inwards while squeezint the abs) but i tried ma best. the erections in the glutes are unreal

im still having trouble with my lying leg abduction exercise where sometimes i feel it at the quads and hips around the flexors there. probably have to decrease weight for a good MMC

ive found if i go to PPT during lying leg curl i can minimize usage of lower back and maximize pump in the hams. thats what we want.

what the hell is RKC plank? here it was covered: http://www.drjohnrusin.com/the-best-...ing-rkc-plank/

i think i had a tiny progress by comparing the photos in OP, maybe ill post progress pics end of every month

to all my apt brahs hang in there with me (no homo)

--------------------------------------------------------

26.1.2015 lower lordosis

hip thrust 145 3x10
lying leg curl 20 3x10
hip abduction 20 3x10
crunch 35 3x10 superset RKC plank 3x10sec
calf raise 64 3x12

less pump during hip thrusts today as i increased the weights, hopefully it will change during this thurs session

--------------------------------------------------------

22.1.2015 upper kyphosis
lat pulldown 130 2x12, 1x9 (fail again)
face pull 30 3x12
rear fly 5kg 3x10
side raise 7.5kg 3x10
pushdown 90 3x11 superset hammer curl 12.5kg 2x 11, 1x7