FT Questions....

[Altamir]

I have another maybe ''stupid'' question about warm up for tier 1 lower load upper pump .



So today i did this :

Warm up for Pit shark belt squat:
pit shark belt squat to failure at 14reps weight was too light

somersault squats : warm up then 11reps to failure

GHR , warmup en then ghr to failure

But i think its suppose to be

belt squat warm ups
Somersault squats warm ups
ghr warm ups

after all warm ups for the 3exercises

1working set to failure pit shark belt squat
Rest
1working set to failure Somersault squats
rest
1working sets to failure GHR.



With previous routines for same muscle group (legs) i always did after the first exercise one FEEL set .(set if 5reps to feel how much i can do en adjust the weight)

Love this system but its completely new for my since i am a fetishist for graphics and numbers and %'es
So my previous routines i always worked with a volume/intensity taper since ive noticed as a natural lifter the numbers(weight) needs to go up to see results.






Ps: I also have problems with keeping track of how many reps i did for a certain set.

With muscle rounds i tend to loose track on what set i was, and with pumps sets the same dunno if i did 20 reps or 30

You are correct in that you are supposed to warm everything up first and then go from one to the other. As far as being sort of a nerd for percentages, I'm there with you. I did 5/3/1 for like a year and it fed my spreadsheet obsession. I think you can still do feeler sets. I wouldn't do 5's but a single or double is should be able to tell you. As you are warming up should be have a pretty good idea how the bar is moving and how you are feeling if things are going to go well or not (It's not perfect, but it's usually trustworthy).

I'm going to go a touch of a side tangent here, but it's a on point to the topic. I think the beauty of FT is that it is constructed in a way to teach you how to autoregulate your own training. If you keep a log book, pay attention to what is going on and how you are feeling. That plus the program gives you the tools to modify your training. Feeling beat up? Drop a tier, feeling awesome, jump a tier. Somewhere's in the middle? Hold steady. Shoulder hurts from pressing? Do isolation pump sets and MRs. Need to recover your hamstrings? Do an easier pump set (still to failure), instead of a burn the gym down screaming sweating bleeding pump set. Adjust your stretching, etc etc. I guess the point of this tangent is to sort of say. Maybe it's a good thing to break out of your percentage mindset and try a more "organic" method. It's personally taught me a lot about what I can and cannot handle. And both were surprising and changed some preconceived notions.

As far as losing count on MRs and pump sets. Don't sweat the pump sets. Just make sure you're giving 100% and keeping things moving. There are plenty of times (lower pump sets I'm looking at you!) I completely forget everything for a time, much less how many reps I did. It's a pretty cool thing I think MRs I think will come with time. After 2 years, I still muck them up now and again. end up doing 5 reps, do 7 clusters, only do 5 clusters, etc etc. It happens. Try and stay focused and keep it intense, the pieces should fall into place. I do know of one person who really struggled and ended up carrying a "clicker" with them to count the MRs. I am sure you could do something similar with a phone.

Anyway, hope this helps Best of luck!