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+--- Thread: Week 1 Plan Critiques? (/thread-1595.html)
Week 1 Plan Critiques? - BS80s - 02-15-2023
Hoping I undestood the book correctly this second time I read it. Looking for any critiques or notes if I am making the wrong assuption on supersetting the Pump sets or doing two rounds of the muscle rounds. Thought I would start off at Tier II as I have been training for years at a pretty high intensity and wanted to see if FT could help bring up my chest and bieceps. I have a home gym albiet with some commercial equipment. Let me know if I am on the right path. See plan attached below:
[attachment=1823]
RE: Week 1 Plan Critiques? - BS80s - 02-16-2023
Note sure if my attachment is showing or not but here it is in ugly text form:
Day 1:
Rest Muscle Exercise Sets Reps Weight Note
2:00 Quad Hack Squat 2 12
2:00 Thigh DB Sumo Squat 1 12
2:00 Ham Prone leg curl 1 12
1:00 Calf Standing Calf Raise 4 12
1:00 Chest/Back Smith Incline/Rev PD 2 25 Superset
1:00 Sh/Abs LatRaise/Rope Crunch 2 25 Superset
1:00 Bis/Tris DB Curl/ Rope PD 2 25 Superset
Day 2:
Rest Muscle Exercise Sets Reps Weight Note
2:00 Chest Incline DB 3 12
2:00 Back DB Row 2 12
2:00 Delts Smith Shoulder Press 2 12
1:00 Thigh Smith Squat 2 25 Superset
1:00 Quad/Ham Leg press/ Stiff Leg D 2 25 Superset
Calf Leg Press Calf 1 25
Day 3:
Rest Muscle Exercise Rounds Reps Weight Note
Quad Leg Press 2 24
Thigh DB Sumo Squat 1 24
Ham Prone Leg Curl 1 24
Calf Smith Calf Raise 2 24
Bis DB Curl 1 24
Abs Rope Crunch 1 24
Day 4:
Rest Muscle Exercise Rounds Reps Weight Note
Bwide Pulldown 2 24
Bthick DB 1 arm row 2 24
Chest Pec Fly 1 24
Delts Front Raise 1 24
Tris Rope Tri PressD 1 24
Abs Rope Crunch 1 24
RE: Week 1 Plan Critiques? - BS80s - 02-23-2023
Anyone?
RE: Week 1 Plan Critiques? - Chuggington808 - 03-03-2023
I think your plan looks solid. My suggestion is on muscle rounds a machine could be a nice way to switch things up. Mainly because how easily we can drop the weight down when we hit failure. Also I see your up around the higher end of the rep ranges. Try working on the lower end once you consistently hit the higher end. I’ve grown a lot better with the heavy weight via the lower end of the given rep ranges. Strictly my opinion though as your routine looks solid. Keep us posted with your results!
RE: Week 1 Plan Critiques? - Scott Stevenson - 03-05-2023
BS80s,
Sorry I missed this.
So, as I've mentioned several times with these kinds of posts, it's hard to help without specific questions, and what I'm about to type I've explained before (I'd search around bit), but here are some thoughts.
You don't seem to be zig-zagging Loading sets.
I don't see 3 exercise rotations for Loading sets.
Loading sets have set ranges, typically - you'll not just hit exactly 12 reps.
The exercises for Pump sets would not be set in stone, but rather auto regulated.
Likewise, muscle rounds are not just exactly 24 reps...
So, the way you've written out our program, I can't tell that you've understood some of the basic ways of setting up FT and executing the different set types.
The figures and table in that part of the book (around page 100) might help you a good bit.
(I will add though that you could make progress with a program like that, albeit using the same exercises week in / week out is not ideal. Also, I've not commented on more specific aspects of exercise selection and your goal of bringing up chest and biceps and how to modify the program for that purpose. You can find that info here with a search, and in particular in the FAQ of the FT section. )
-Scott