First day on FT - Thoughts?

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I have been searching for a new training system for a few weeks and was referred FT by someone on another forum, I’ve always done Mountain Dog training but I felt it was time for a change as I’ve struggled to put on size the last few years.

I’m still not entirely confident in my approach to FT. My primary goal is to address my delts, by far my weakest body part, but overall upper body as well as it’s lagging behind my legs.
After reading the book I decided to begin with tier 2 as I’m fairly used to high work loads.

Can anyone give me feedback on my first workout, and what needs to change?(I started with Day 2, as I did a heavy leg day Sunday)


Incline BB bench
255 - Failed at 5, so dropped weight
205 - 9

Slight incline DB flyes
50s - 11(fail)


Smith machine bent over rows
275 - 9(f)
Wide grip lat pull downs
170 - 12
150 - 14

Hammer strength plate loaded shoulder press
2pps - 11

Rear delt cable pulls
60 - 12
70 - 12

Hack squats
3pps - 18
2pps + 25s - 21

Single leg upright curls
75lbs - 21 each leg

Leg extensions
130 - 25


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[void]

*pps - plates per side


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[Scott Stevenson]

Hey Void!

Welcome!

[quote="void" pid='25319' dateline='1635870446']
I have been searching for a new training system for a few weeks and was referred FT by someone on another forum, I’ve always done Mountain Dog training but I felt it was time for a change as I’ve struggled to put on size the last few years.

I’m still not entirely confident in my approach to FT. My primary goal is to address my delts, by far my weakest body part, but overall upper body as well as it’s lagging behind my legs.
After reading the book I decided to begin with tier 2 as I’m fairly used to high work loads.

Can anyone give me feedback on my first workout, and what needs to change?(I started with Day 2, as I did a heavy leg day Sunday)
[quote]

FTI: Open-ended  requests for feedback without a specific question are kind of tough. You're not asking anything specific and it (sometimes) suggests a lack of willingness to self-analyze.  

How would you focus on delts? (HINT - check the FT FAQ thread).

I suggest Tier I as as starting point, but you could very well be OK with Tier II.  You'll know soon enough!   

[quote]

Incline BB bench
255 - Failed at 5, so dropped weight

[/quote]
This, for me, it telling, as you weren't able from previous training experience to gauge  the load for a 6-12 rep set (with not fatigue / newness of training structure making things tough to gauge).  

The good thing here is that I suspect you've maybe not as familiar with progressive overload based training as you will be, and thus will benefit a LOT from making that a focus. This is a very good thing.  

[quote]
205 - 9

Slight incline DB flyes
50s - 11(fail)


Smith machine bent over rows
275 - 9(f)
Wide grip lat pull downs
170 - 12
150 - 14

[/quote]

I can't tell if you're zig-zagging here or not by how you've logged your loading sets.

[quote]

Hammer strength plate loaded shoulder press
2pps - 11

Rear delt cable pulls
60 - 12
70 - 12

[/quote]

Same as above - going up in weight for the same # of reps (was the 2nd set of rear delts to Failure?...) for a second set (when fatigues) suggests you're getting into the swing of pushing this hard in the gym and probably are going to have a really nice stimulus here in progressive overload: If you eat enough, gains should be good!   

[quote]



Hack squats
3pps - 18
2pps + 25s - 21

Single leg upright curls
75lbs - 21 each leg

Leg extensions
130 - 25
[/quote]

I'd probably not use a hack squat for a Thigh Pump set, depending on your exercise selection (but rather save that for Loading sets and MR's).  You just want want to keep your low back fresh, so you can save it for heavy squatting and rowing / pulling movements (this is about safety as much as anything).  (A leg press might have been a better choice...)

-S