Scheduling / Program building

[Altamir]

@Altamir
@732mikee
Thank you guys for the inputs.

For many years my training has revolved around a select few exercises. So now that I am doing FT.. I guess it's taking a lot of Warm up/ prep sets to feel confident with the new exercises.
Yesterday was LB loading+ UB pump
I didn't even do it at tier one and it still took me 2.5 hours including warm up.

Overhead Squats.. To mobilize
Front Squats.. 10 reps x 40,50,60,70,80,90,100
This took a lot of time.

Seated Calf Raises.. 2 main sets
Toe raises 2 sets
Leg curls seated 2 sets
Cable Adduction 2 sets
Leg raise 2 sets

Pump
Parallel bar dips: bw x 15,20
V grip pulldowns 2 sets
Lateral Raises DB 1 set

Hmm...
Now that I am typing it out... Maybe I see the problem..
2 sets mostly. Trying out new movements, the Stretching..

I guess will take more time for me to do a lot of the new exercises...

So I'll be straight honest with you 2.5 hours is a lot. Again, not trying to be overly critical, but before trying to modify the program, lets see if we can get that time down. I would struggle with 2.5. and absolutely, new lifts are going to take some time. I would warm up in whatever way you feel is absolutely critical to CRUSH a your main loading set. But for front squats. Is there any reason why you did sets of 10 up to your main set? I ask because, FT differs from say Mountain Dog training. FT has one BALLS OUT EVERYTHING YOU GOT main set. There is no "working up sets" under it. So your warm up may look more like this.

whatever mobilization work you need to do
bar x 20
135x8
185x4
225x1
warm up over
275x8 (loading set)

Not exact here, but just an example. Check out this thread Warming up and also the second page of B_forge's thread here Integrative Bodybuilding for some good talk on warming up in general for FT, and loading sets.

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Uh.. Are we supposed to do that?

Yes See pages 87 to 90 in the book.

For Tier 1 for your lifts. This is usually how I do it:

Warm up front squats one warm up away from my working set. (so from the example above I would do 185x4)
Warm up hamstring curls right up to working set
Warm up leg extensions right up to working set
Back to front squats for my last warm up. (so from the example above, 225x1)
Front squat loading set (275x8)
Rest 2:00
Hamstring curl loading set
Rest 2:00
Leg Extension loading
-Stretch hamstrings and quads-
warm up Adductors and working set
warm up calves and working set
-Stretch calves-
move to pump sets.


Hope this helps! Don't get discouraged. Like I said before, there is a bit of learning curve to the program. It's a bit to digest, read the book through again, and always feel free to ask questions!