Thank you so much man. That’s really awesome feedback honestly, because to me, at the end of the day, that’s what this is all about. Consistent, ball-busting hard work day in and day out. In the gym and in the kitchen. That type of old school hard work is what built the greats like Reg Park and Steve Reeves and that’s the foundation that we build on today!
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245x9 front squats is solid! That’s probably ~5-6RM for me currently. Never really tested it.
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Thank you man! I’m still pretty new to the movement but I’m enjoying learning it and getting a little better each time it comes through the rotation!
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Nice. Front squats and zercher squats are my jam. About a year ago, I took a huge step back with both and have been doing a ton of functional range conditioning work to increase my range of motion, so I’ve slowly been rebuilding strength on these movements. They feel like entirely new movements now with the increased range of motion and stability.
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This was a long and brutal workout! Clocked in at 1 hour 15 minutes! Hadn’t dumbbell overhead pressed in a while, but this was definitely a PR for me today. I don’t think I’d touched over 75 lb before today on this so 83 is pretty huge. I was looking back over my training logs and the first time I ran FT back in 2021, I was only hitting the 50s! I guess that’s the wonder of gaining mass and progressive overload! I was about 180 then and I’m about 210 now so I guess 30 extra pounds of bodyweight equates to 30 extra pounds on the Dumbbell OHP!
Volume Tier III is definitely kicking my ass thus far but that’s what I need for growth! Feels good that the weights are climbing while my training is volumizing!
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Thanks man! So it’s one main movement, that you keep, then kind of a set of whatever the more assistance moves would be, right?
In this case, your compound is front squat, and your quad “iso” is barbell hacks and stiff legs for ham “iso”?
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It sounds like you have the right idea! The compound thigh movement is used for 3 sets(with the last being to failure) with a single set to failure on the quad and then hamstring isolation movement in between Compound thigh sets. At Volume Tier 1, it’s just 1 set of all three and Volume Tier 2 is 2 sets of thigh and 1 for the other two. If you wanted to keep things a bit more Mountain Dog style, you could open things up with your hamstring movement!
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Was dealing with some kind of allergies/head cold to start my day today and I was feeling a little bit mentally out of it as I started today’s workout. That’s why I set out to do squat muscle rounds to open the session. I know it’s not generally recommended to do that, but I wanted to start this session off with a bang and kick my own ass. I was inspired by this video:
That’s the energy I wanted to bring today and the cool thing was, I actually underestimated the weight I would use as well as my cardio capacity, because it was able to completely hold up during this big cluster set!
Hanging db ham curls were a bit awkward, but they really gave an amazing feel on the hamstrings. If I had ab straps, it would probably be perfect!
I was so exhausted today during this session, it was really just about digging deep, powering through and loving the misery! Pumped to get back at it tomorrow!!
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Busy day today but managed to get today’s session in and finished it in 50 minutes! I woke up with every muscle in my body just extremely sore. I’m sure tomorrow will be even worse, but that’s okay as I’m resting the next two days.
When I get to the point of a FT training blast where I’m doing Tier III Turbo, I feel like I’m seeing changes Day by day in the mirror. It’s really astounding and I’m blessed to still be seeing this response to training this deep into my training life (16 years at this point).
Really hammered back and delts today. Got creative with those one armed banded chins. Those were hard as hell! Those are definitely staying in the rotation! Banded Stretch push ups really felt good and were quite challenging. This ends week 5 of this Training blast. I think I may begin my intensive cruise this week. That means Muscle Round sessions Wednesday, Friday and the following Monday and then resting until Saturday when I’ll begin the next Training blast!
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I love that the training journal sheet says “Turbo” at the top. Any work out titled “Turbo” you know is going to be good. LOL
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Hahaha hell yeah man! I definitely did go Turbo Mode in this one! I’m basically at the “Peak” of this training cycle
Day 1 of the training portion of the Intensive Cruise. Last two rest days felt very nice! Just got to relax with the wife! We played some Lego Harry Potter and Black Ops II Zombies together. Training day felt really good. Down to Volume Tier 2. Feels nice to reset! Went hard as hell today and it shows in my progression! Destroying numbers of the past. Fortitude Training it’s really awesome for the fact that it allows you to progress during your deload, so it doesn’t at all feel like taking a step back!
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That’s great! My progress had stalled on dumbbell OHP. Not sure what to change to try to make the next jump up.
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The fact I’ve gotten it to jump up so much without training it tells me that taking a break from the movement and building bigger, stronger delts in general with lateral raises, overhead flyes, rear delt raises and incline presses was perhaps the magic for me
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Day 2 of the Intensive Cruise today! Had my buddy back with me for this session and introduced him to Muscle Rounds! We really pushed the pedal to the metal. Saw really great progression on every lift from the previous time I’d done them. Did hip belt squat with dumbbells and it was a bit less cumbersome. I kept sliding back on the bench during slight decline press to where my head wasn’t on the bench for the last two sets, not ideal but I mentally pushed through and still made some solid ass progression.
Row stop deads I thought we’re going to damn near kill my friend. These are absolutely diabolical if you’ve never done these before. Looking forward to a (hopefully) relaxing weekend!
Today’s post workout drink!
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Last lift until Saturday and final workout of the intensive cruise. This workout really took it out of me. I do appreciate how these sessions Stimulate my appetite like crazy. And the work capacity you build with full body/upper-lower training is pretty incredible as well. Pretty hard exercise selection today too. One arm Barbell Row, Weighted chin, low incline Barbell Press and Heel Elevated Dumbbell squat were the primary contributors to making this one beast of a session. Time to rest!
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This one damn near killed me lads… This was a monster first session back from deload. Belt squat and sissy squat had my quads pumped to a level I’ve never seen them before. I was so trashed after legs that I just really had to put my nose to the grindstone and kick my own ass to give everything I had for the upper body pump movements that followed. I’m now pumped to oblivion.
Also switching the EAAs in my intra for Hydrolyzed Casein is my really only big change going into this training blast. Excited to see if and how it can move the needle for me!
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Upper Load/Lower Pump today on my “C” rotation. It’s been a minute since I’ve hit these movements so it’s awesome to see so much progression from last time! Really thrilled with how this session went. Both sessions this weekend have only taken about 50 minutes. The pump sets on the lower body work was brutal and painful but quick. The stretches were awful but great as well. Really just in a flow state with my training at the moment.
*Forgot to write it down, but I got 7 reps on my second rack chin set with 70 lb
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Muscle rounds baby! I’m training 3 days straight this week, so I split the Upper muscle rounds into 2. Today was Push. This workout really just felt great from top to bottom. My homemade machine press always feels amazing, especially out of the bottom. My delts were so fried by the end of this that I could barely use my steering wheel effectively. Post workout drink was a half gallon of Fairlife chocolate milk. Really looking forward to pull or legs tomorrow!
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I really love how you have taken the program and modified equipment at home to make it work. This is a great example of how to think outside the box and get the job done. Respect.
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