04-26-2020, 07:51 AM
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.
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.