T Nation

Keep Running with Fierce 5 or Switch it Up?

Beginners
#1

Ive been running fierce 5 for 7 month so far I started as a beginner, most of my lift progress stopped when I went on a cut but im planning on going back to bulk
Should I look at other program or stick with fierce 5 novice program?
my lift went from:
squat 135 /265 3 x5
Bpress 115/155 3x5
OHP 95/115 3x5
Lat pulldown 80/135 3x8
rdl 85/185 3x8
Pendlays 85 /185 3x8

Im 32, started at 165lbs to 180lbs back to 170 now

also how are my numbers in comparison with each other, feels my bench is lagging behind

#2

As long as your still progressing on the program then there’s no need to switch it up.
Also you shouldn’t cut so frequently. You should wait at least a year before cutting, otherwise you’re just stunting your progress for no real reason.

#3

well i was over 20% so I figured I should cut a bit but I guess I was wrong

#4

Here’s an article about ratios:

I don’t think it’s a priority for you though. IMO, your low bench is from all this cut/bulk. Being bigger will help your bench, and I think Dave Tate said that any small reduction of weight, even water weight, will impact bench

I think you’ve made solid progress with Fierce 5. If you’re going into bulk, why not try 5/3/1 BBB? Those 5x10 BBB sets should especially help your bench

#5

ive read thrue 5/3/1 bbb and it sounds confusing to me. can you point me somewhere I can read it all the way

#6
#7

I dont get it When I look at the sample workout scheme
what am I actually doing?
like Monday says OHP * which means 5/3/1
doesnt that mean that on monday I do 1 set of 5 1 set of 3 1 set of 1 then move on to the 5x10 part?
meaning I rotate the Big 4 ( ohp , bp , dl, squat )
the 5/3/1 lift are at what % of what ? my 1rm?
Like right now I can Ohp 115lbs 3 x 5 , what do I do on the ‘’ ohp day ‘’
also whats a press ? is it an OHP? same with military press?, that whole article is not really clear

#8

Red this

And then this

1 Like
#9

these are 2 different workout… makes no sense lol

#10

You’re not looking at the workout. You’re learning what 5/3/1 means. It’s stupid complicated then all of a sudden it’s not. The answers you seek are in those links.

2 Likes
#11

still doesnt make much sense loll to me at least

#12

Did you read the articles?

Week 1 is 3x5 with ramping percentages
Week 2 is 3x3 with ramping percentages
Week 3 is 3 sets: 5 reps, 3 reps, 1 rep
There’s a buncha deload options, but in the past I always just started back onto week 1

BBB is just the stuff AFTER that. If you bench, do 5x10 ohp. If you squat, do 5x10 deadlifts (rough as hell tho haha). The chins/rows/hanging leg raises/ab wheel are important too to balance things out

1 Like
#13

You have summed up the two stages of experiencing 5/3/1.

1 Like
#14

Yeah move on to programs off this site. If 5/3/1 doesnt resonate do one of these…