2nd phase at Fortitude advices please

[EllisV]

I have just recently completed a phase of FT I lasted about 8 or 9 weeks and by the last session I know I had to ease off my Muscle rounds were weak as shit, appetite had disappeared and I could of slept all day the following day and i'm not even dieting!
during my cruise phase I decided to go back to boring bodybuilding split ..chest monday baby!

It did not happen after 30 minutes I was done with chest.. I ended up training chest,delts,traps and tris and it still only took me over an hour, yes FT has changed me (BUT I DID OPT FOR LESS WEIGHT AND MORE VOLUME SO THAT WAS MY REST) I will only be training 3 times this week with legs on there own.

has anybody any suggestions about how to attack my 2nd phase at FT to include a 20 rep set on squats, possibly reduce legs to twice a week (load and MR day)?
I can only train monday - friday and normally take wednesday as the rest.

On my cruise week I went back to a 20 rep set on back squats with 180kg. I think it is better on my dodgy knees too as any reps 10 or below I need alot more weight which irritates my knees that are already fucked at only 20 years old. and in the past great results have come out of it.

thanks sorry about the rambling

[Scott Stevenson]

I have just recently completed a phase of FT I lasted about 8 or 9 weeks and by the last session I know I had to ease off my Muscle rounds were weak as shit, appetite had disappeared and I could of slept all day the following day and i'm not even dieting!

I think you pushed too long here (probably by a couple weeks or more).

during my cruise phase I decided to go back to boring bodybuilding split ..chest monday baby!


It did not happen after 30 minutes I was done with chest.. I ended up training chest,delts,traps and tris and it still only took me over an hour, yes FT has changed me (BUT I DID OPT FOR LESS WEIGHT AND MORE VOLUME SO THAT WAS MY REST) I will only be training 3 times this week with legs on there own.

You might re-read the section on the Intensive Cruise in the book. By doing the above (and pushing the Blast so long), you may have missed your opportunity for rebound strength and gains. (This is where many folks really seem to make a great deal of progress.) The key here during the IC is REDUCED volume and maintained intensity (load and mental effort) of training. You did the opposite, it sounds like.

has anybody any suggestions about how to attack my 2nd phase at FT to include a 20 rep set on squats, possibly reduce legs to twice a week (load and MR day)?
I can only train monday - friday and normally take wednesday as the rest.

On my cruise week I went back to a 20 rep set on back squats with 180kg. I think it is better on my dodgy knees too as any reps 10 or below I need alot more weight which irritates my knees that are already fucked at only 20 years old. and in the past great results have come out of it.

Well, I'm going to refrain from any major suggestions here b/c it sounds like you're wanting to kind of wing it / customize things a bit. (My suggestions are in the book of course... LOL)

[20 reps squats if you're doing the like a widow maker / discontinuously are different than a Pump set in FT. If not, you're just doing an FT Pump set with squats, which can be done if you manage exercise selection appropriately on other days. ]

I would say that I'd pay attention to the effect of the heavy squatting on your knees and either find a way to warm them up first (isolation movement before squats for loading sets, perhaps), or do that exercise "sparingly" if you still want to train it heavy.

thanks sorry about the rambling

No worries by me.

-S

[EllisV]

I think you pushed too long here (probably by a couple weeks or more).

your right I did, but i have mentioned my hard ass training partner before who was enjoying the training he is a loyal as a dog in the past and didn't wanna stop so gave him a couple more weeks lol

You might re-read the section on the Intensive Cruise in the book. By doing the above (and pushing the Blast so long), you may have missed your opportunity for rebound strength and gains. (This is where many folks really seem to make a great deal of progress.) The key here during the IC is REDUCED volume and maintained intensity (load and mental effort) of training. You did the opposite, it sounds like.

scott next time I will im not trying to reinvent your wheel sir, the higher volume during the cruise was for nostalgic reasons only and i say high volume i was merely going through the motions and do feel rested now.

Well, I'm going to refrain from any major suggestions here b/c it sounds like you're wanting to kind of wing it / customize things a bit. (My suggestions are in the book of course... LOL)

[20 reps squats if you're doing the like a widow maker / discontinuously are different than a Pump set in FT. If not, you're just doing an FT Pump set with squats, which can be done if you manage exercise selection appropriately on other days. ]

I would say that I'd pay attention to the effect of the heavy squatting on your knees and either find a way to warm them up first (isolation movement before squats for loading sets, perhaps), or do that exercise "sparingly" if you still want to train it
heavy.

it was just a bit of experimentation and managed 20 for 200kg - video is here if you was interested https://www.facebook.com/ellis.vine

No worries by me.

-S

[Scott Stevenson]

Nice set!!!! Was that a PR?

Roger you responses. (FYI: You tucked them in a quoted text, it looks like, which makes them look older not newer / current.)

Sounds like a keeper in that training partner, man. Will be interesting to see how you guys progress.

-S