FT Questions....

[Scott Stevenson]

Hi Scott

I've given some thought to your answers above and this is what I've decided to do - would love to get your thoughts on the same


1. Loading sets - keep the rep range 12 - 15 and just like a widow maker keep building on the load and maintaining reps until gradually over time I'm forced to bring it down - once it's down to 8 to 10 that's when the movement has to go

Why not stay in the 10-12 range?...

(That technique - "just like a widow maker" is standard progressive overload, which is what you'd do with everything in DC, actually, as well as Loading sets in FT. I point that out just in case you hadn't been using that approach in some way...)

2. MR sets keep the load 18 to 20 and slow down the movement to be less ballistic and more controlled and progress week on week until the movement needs to be thrown

I'd not deny yourself the flexibility of changing exercises. In fact, I'd caution against that when it comes to MR's.

After you determine a load that fits the parameters of the MR, you no longer have to use a RM estimate, so the "18-20" is really immaterial. Really, the load for MR's is based on the where the failure point occurs int he MR (see the book), so here, you're just using a bit lighter load.

A better way to conceptualize this would be that you'll pick weights where your failure point is in the 6th set of the MR.

3. Pump - I've typically found working in the high rep range straight set style with partials at the end tends to work best for me so 25 to 40 rep

How do you know that that rep range works best for you?... (Best for you in terms of what?...)

As a general note, from your previous post, your rep max estimates don't match well in terms of predicting performacne during higher rep efforts.

For instance, you wrote: "I ended up using 90% to 95% of my 4 to 6 rep max for straight sets of 16, 18, and sometimes even 20 reps"

So, 95% of a 4 rep max on a barbell chest press might be a 6 reps max for most folks.

The point here is that I'd not rely on those RM measurements in your case, really. (You are probably an outlier here b/c you've not trained extensively in the heavy (<6RM) end of the spectrum)

When you said using daisy chains for t bar rows what did you mean?

Let me google that for you

I like these: Daisy chain loops for pulling, chins, lifts - IronMind-www.ironmind-store.com

I always have a hard time feeling my chest work during pressing movements any suggestions?

Keep your scapulae retracted during chest movements (don't let your shoulders "slump" forward) and ARCH your upper back.

Prefatigue the chest

Train lighter than you have been

Don't stop short on movements in terms of lock-out / end of the ROM. E.g., on a pec deck, be sure to use a FULL rom - as stretched as is safe and bring the hands to the mid-point of your body,. keeping the scapulae retracted.

I typically like working at a Tier I level and putting it all out in a single set max effort but am willing to make individual tweaks to chest to get more out of it?

I'd use isolation movements for your loading sets and only those pressing movements (machines, or BB - whichever) where you have a great connection with the pecs. Typically these will be machines where the plane of motion converges in the center (more like a fly)

Thanks

Joshua

Sure!

-S