Do a search within the last month on a "poodle shooter load" for the .223 Seems somebody posted about using 2400 for a light load which may do the trick for you.
I have heard of using a plug of Dacron, etc. as a filler (no bullet) to fireform but have never tried it.
Only fireforming (other than the type you're attempting to do) I'ver ever done was to use a cheap(est) bullet I had laying around & reduced the (normal starting) load by 10% as listed in the manuals. This was a pretty extreme FFing taking a 444 Marlin case to .308 Win & then blowing the shoulder out & to a much sharper angle - worked like a charm.
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