FT Plan: Review and Tips

[Blackthorn]

Hey everyone! I finally decided to post some info on my FT training and get some recommendations on the setup and future adaptions.
First, a little about me. I have been lifting non-competitively for about 16 years. I have tried dozens of different plans which varying results. Most important piece of information is that I have injured myself over the years, my opinion is that it is from over training and poor nutrition. A significant change came when I tore my labrum due to a spotter that dropped the weight. I went from traditional heavy sets of 8 to high rep with a pyramid approach with a drop set on the back end. I saw great strength gains and very limited injuries. This was significant for me because I was out of gym for a year and a half and it required surgery. The good news..... I fully healed. Today (2019 to present) I have suffered several slow downs; knee pain (resolved), broken big toe (resolved) and a stinger (resolved). All of this slowed my progress this year and I did not feel I could compete for the first time.
Current plan is to compete in the Granite State Open in 2021.

Anyways, let's get into it! Below is my current FT training schedule:
Basic Tier II:
Lower Body A / DAY 1:
Set 1: Squat --> (8-12 reps per)
Set 2: Leg Extension (8-12 reps per)
Set 3: Squat (8-12 reps per)
Set 4: DB Romanian Deadlifts (8-12 reps per)
Set 5: Abductor ( Rest Pause with 35 goal)
Set 6: Seated Calf Raise ( 4 sets of 8 – 12)
Set 7: DB Flat Press W/ Lat Pulldown (35 rep goal)
Set 8: DB Flat Fly W/ Close Grip Row (35 rep goal)
Set 9: Shoulder Press Machine W/ Ab Crunch Machine ((35 rep goal)
Set 10: Lat raises W/ Ab Wheel (35 rep goal)
Set 11: Machine Bicep Curl (35 rep goal)
Set 12: Machine Triceps Push Down (35 rep goal)

Upper Body A / DAY 2:
Set 1: Bent Over Bar Row --> Pull Up --> Bent Over Bar Row (8-12 reps per)
Set 2: DB Incline Press --> DB Flat Fly --> DB Incline Press (8-12 reps per)
Set 3: DB Flat Press --> DB Rear Fly --> DB Flat Press (8-12 reps per)
Set 4: Squat (5 In the Hole)
Set 5: Leg Extension ( 35 rep goal )
Set 6: Squat ( 35 rep goal )
Set 7: Ham Pull Back ( 35 rep goal )
Set 8: Seated Calf Machine (5 In the Hole)

Lower Body Day 3 (Repeats on all Day 3s):
Set 1: Squat (6 x 4reps)
Set 2: Leg Extension (6 x 4reps)
Set 3: DB Romanian Deadlifts (6 x 4reps)
Set 4: Hack Squat Machine (6 x 4reps)
Set 5: Calf Raises on Hack Squat Machine (6 x 4reps)
Set 6: Seated Calf Raises (6 x 4reps)
Set 7: Bicep Curl (6 x 4reps)
Set 8: Forearm Curl (6 x 4reps)
Set 9: Ab Crunch Machine (6 x 4reps)


Upper Body Day 4 (Repeats on all Day 4s):
Set 1: Reverse Lat Pulldown (6 x 4reps)
Set 2: Pull Up (6 x 4reps)
Set 3: Bent Over Row (6 x 4reps)
Set 4: Close Grip Row (6 x 4reps)
Set 5: DB Flat Press (6 x 4reps)
Set 6: Machine Chest Fly (6 x 4reps)
Set 7: Shoulder Press Machine (6 x 4reps)
Set 8: Lat Raises (6 x 4reps)
Set 9: Shrug (6 x 4reps)
Set 10: Skull Crusher (6 x 4reps)



Lower Body B / DAY 1:
Set 1: Smith Machine Squat --> (8-12 reps per)
Set 2: Front Squat (8-12 reps per)
Set 3: Smith Machine Squat (8-12 reps per)
Set 4: Seated Ham Pull (8-12 reps per)
Set 5: Adductor ( Rest Pause with 35 goal)
Set 6: Standing Calf Raise ( 4 sets of 8 – 12)
Set 7: DB Flat Press W/ Lat Pulldown (35 rep goal)
Set 8: DB Flat Fly W/ Close Grip Row (35 rep goal)
Set 9: Shoulder Press Machine W/ Ab Crunch Machine ((35 rep goal)
Set 10: Lat raises W/ Ab Wheel (35 rep goal)
Set 11: Machine Bicep Curl (35 rep goal)
Set 12: Machine Triceps Push Down (35 rep goal)

Upper Body B / DAY 2:
Set 1: Close Grip Lat Pulldown --> Machine Row --> Close Grip Lat Pulldown (8-12 reps per)
Set 2: Smith Machine Flat Chest Press --> DB Incline Fly --> Smith Machine Flat Chest Press (8-12 reps per)
Set 3: Shoulder Press Machine --> Upright Pully Row --> Shoulder Press Machine (8-12 reps per)
Set 4: Squat (5 In the Hole)
Set 5: Leg Extension ( 35 rep goal )
Set 6: Squat ( 35 rep goal )
Set 7: Ham Pull Back ( 35 rep goal )
Set 8: Seated Calf Machine (5 In the Hole)



Lower Body C / DAY 1:
Set 1: Cybex Leg Press --> (8-12 reps per)
Set 2: Leg Extension (8-12 reps per)
Set 3: Cybex Leg Press (8-12 reps per)
Set 4: Barbell Romanian Deadlifts(8-12 reps per)
Set 5: Adductor ( Rest Pause with 35 goal)
Set 6: Seated Calf Raise ( 4 sets of 8 – 12)
Set 7: DB Flat Press W/ Lat Pulldown (35 rep goal)
Set 8: DB Flat Fly W/ Close Grip Row (35 rep goal)
Set 9: Shoulder Press Machine W/ Ab Crunch Machine ((35 rep goal)
Set 10: Lat raises W/ Ab Wheel (35 rep goal)
Set 11: Machine Bicep Curl (35 rep goal)
Set 12: Machine Triceps Push Down (35 rep goal)

Upper Body C / DAY 2:
Set 1: Lat Pulldown --> Reverse Grip Lat Pulldown --> Lat Pulldown (8-12 reps per)
Set 2: Bench Press --> DB Decline Fly --> Bench Press (8-12 reps per)
Set 3: Smith Machine Shoulder Press --> Lat Fly --> Smith Machine Shoulder Press (8-12 reps per)
Set 4: Squat (5 In the Hole)
Set 5: Leg Extension ( 35 rep goal )
Set 6: Squat ( 35 rep goal )
Set 7: Ham Pull Back ( 35 rep goal )
Set 8: Seated Calf Machine (5 In the Hole)

Cruise:
Typically it reflects days 3 and 4 during this cycle

General Additions:
 I generally do 10 – 15 minutes of elliptical or 10-15% incline treadmill at a 3 speed
 Workouts typically happen Monday, Tuesday, Thursday, and Friday

General Notes:
 I wear a heart monitor and typically burn 1,000 – 1,200 calories in 1.5 hours
 Overall, my weights do go up approximately 1-3% per week (***I can provide the logs if needed)
 Weak spots continue to be forearm and calf size from a size perspective. This has been years though
 Hold much of my weight in my lower ab section and buttock
 Diet is the same for all 7 days of the week

Open to corrections, changes, tips…etc! Sorry it’s a long read! If it makes sense I can convert this post into a log for everyone.

[Scott Stevenson]

Hey Bud!

Welcome to the site and glad to hear you're back in action!!!

Now n' again folks will put up posts like these without any specific question - basically a "check my work, please" type of request. They almost never get solid responses, because you're not asking any specific question.

This would be akin to parking your car in the auto mechanics lot, and simply walking in saying, "Please fix anything that's wrong" without giving any other information.

I'll toss this out: You're basically just listing sets in order, without any indication that you understand how Loading sets are performed (zig-zagged), MR's are executed, that Pump sets needn't be just straight sets (with typically a limit of 30, not 35 reps, although that would be OK) and that MR and Pump set exercise selections are auto-regulated / chosen on the fly. Also, there are particular exercises that lend themselves best to different set types. (For instance, I'd not include a 5's into the hole Pump set using squats as your exercise.)

Why are you not altering your diet on training vs. non-training days to meet the unique demands of these?

(I'll leave it there, but without a specific question, you're asking a bit much, really.)

Much of the info. on exercise selection and Set Type can be found around page 90 in the book.

On the more positive, it sounds like you've got access to a pretty good gym right now!!!

-S

[Blackthorn]

Scott,

Much appreciated on the reply. Let me try to share more info and get some specific questions.

I listed general sets, but I try to auto regulate the weights based on progress. Ill use some days to represent how I was auto-regulating weight and reps.

If we take a look at Day 3 and the first set. My progress would be something like this.
Week 1: Set 1 / Squat 205 Weight: 4 reps with 5 breaths between, 4, 4, 4, 4, 12. In this set I would note that I completed the set and extended past the limit. I would then raise the weight the next week and repeat. As far as Day 3 & 4 setups, is this a correct approach?

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Let me correct my Day 1 A, B, C

Lower Body A / DAY 1:
Set 1: Squat -->Leg Extension -->Squat --> DB Romanian Deadlifts (8-12 reps per)
Set 2: Abductor ( Rest Pause with 35 goal)
Set 3: Seated Calf Raise ( 4 sets of 8 – 12)
Set 4: DB Flat Press W/ Lat Pulldown (35 rep goal)
Set 5: DB Flat Fly W/ Close Grip Row (35 rep goal)
Set 6: Shoulder Press Machine W/ Ab Crunch Machine ((35 rep goal)
Set 7: Lat raises W/ Ab Wheel (35 rep goal)
Set 8: Machine Bicep Curl (35 rep goal)
Set 9: Machine Triceps Push Down (35 rep goal)

Lower Body B / DAY 1:
Set 1: Smith Machine Squat --> Front Squat -->Smith Machine Squat --> Seated Ham Pull(8-12 reps per)
Set 2: Adductor ( Rest Pause with 35 goal)
Set 3: Standing Calf Raise ( 4 sets of 8 – 12)
Set 4: DB Flat Press W/ Lat Pulldown (35 rep goal)
Set 5: DB Flat Fly W/ Close Grip Row (35 rep goal)
Set 6: Shoulder Press Machine W/ Ab Crunch Machine ((35 rep goal)
Set 7: Lat raises W/ Ab Wheel (35 rep goal)
Set 8: Machine Bicep Curl (35 rep goal)
Set 9: Machine Triceps Push Down (35 rep goal)

Lower Body C / DAY 1:
Set 1: Cybex Leg Press -->Leg Extension -->Cybex Leg Press --> Barbell Romanian Deadlifts (8-12 reps per)
Set 2: Adductor ( Rest Pause with 35 goal)
Set 3: Seated Calf Raise ( 4 sets of 8 – 12)
Set 4: DB Flat Press W/ Lat Pulldown (35 rep goal)
Set 5: DB Flat Fly W/ Close Grip Row (35 rep goal)
Set 6: Shoulder Press Machine W/ Ab Crunch Machine ((35 rep goal)
Set 7: Lat raises W/ Ab Wheel (35 rep goal)
Set 8: Machine Bicep Curl (35 rep goal)
Set 9: Machine Triceps Push Down (35 rep goal)

My understanding of zig-zagging is represent in set 1 for example. I would do the press then over to the leg extension and then back to the press. Is the correct way to zig-zag? I did watch a video on youtube to get a better idea of the methodology. So I think this is correct.

As for any set of 35, I am trying to reach 35 reps before I would increase the weight in the next week. Is this the correct approach?

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For diet I would say it is for a lack of concrete information. It sounds like I should increase set calorie goals for workout days and reduced calories on non-workout days? I went to see a bodybuilding trainer and they kept the diet the same for the entire week, so that is my last point of information.


Gyms are all locked down. I am currently doing 150lb band workouts to try and keep active. It's not the same!

Hopefully, the corrections to my post and now adding in some detailed questions should help me get refocused on the routine and your training teachings.