FT Questions....

[Scott Stevenson]

So these are the two groupings I do.

1 -
Smith Squat 205x11
Sissy Squat bw x 18
Smith Squat 205 x 9
Smith RDL 225 x 11

2 -
RFE Split Squat 60 x 12
SL Leg Extension 60 x 11
RFE Split Squat 60 x 10
RFE DB Romanian Deadlifts 60 x 11
(I do on left leg take a few minutes and repeat on the right leg)

To clarify, because I feel like I can repeat these 2 groupings in any gym (as they should have dumbbells and a smith machine, I think that means I can just add a 3rd grouping. The load may alter slightly (as different smith machines are different etc) but overall I would like to keep these 2 groupings if I can...

Yes, I understand why you're not doing a third grouping right now, but I don't know why it's an issue. You'll not be at that gym in just a few weeks.

Similarly, there's no need (from my perspective) to talk about things you would be eating in a few weeks from now only if you lived somewhere other than where will be living.

You can choose whatever groupings you like, as many as you want. I say go for it!

I tried adding in single leg work with the muscle rounds, I just dont think I can get the intensity/stimulus up on loading sets, balance issues etc... I'm happy to weight for a good barbell back squat in the new gym.

I must not be following: If you can't "get the intensity/stimulus up on loading sets" doing single leg work, why do you want to keep the single leg exercises you have in grouping #2?...

Again, open for your criticism Dr Scott, I know FT is your baby and I feel like I'm mis-treating it in front of you... I hope this isn't the case

Bummer that you feel that way.

Here's some food for thought.

You're exceeding the rep range for Loading sets (per the book) if you're doing 18 reps. You can hold a plate on your chest to add load.

If you want to do those groupings you can, but it sounds to me like they are NOT what you'd ideally be doing in a normally equipped gym. But if you have decided you like them and can progress, that's perfect. (My point here is to no resign yourself to a pseudo-progressive overload scheme with exercises (where the machines change so you've got a least one discontinuity in tracking progression) if you have other exercises available that you'd prefer overall.

Front squats on a smith are an option for a compound thigh exercise. A belt squat can also be done with a purely vertical (90˚ up and down) smith if you have dip belt or and actual hip squat belt you trust. 302 Found makes a great one.

You can also do smith sissy hacks and somersault squats on a smith (search the site for those), as quad isolation exercises.

-S