I appreciate that, and yes I believe you’re probably right. I have an extreme commitment to progression and always training hard and I think that’s vital!
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Geez man! This is straight up cryptic!
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Greetings Dave! It’s always a pleasure catching up with your log, realizing you keep trying different methods/programs! Not forgetting such amazing progress you’ve made along the way! You’ve found out what works for you, appearantly! Thanks for sharing! Cheers to your continued success!
It’s an interesting coincidence I’m currently starting over with Fortitude Training - Realizing you’re already into it! It’s such a great all in one program, to be personalized into perfection. And those stretches are magic!
As I’ve headed into fairly heavy powerlifting (also older) territory, I’ve discovered the benefits on properly warming up. How do you warm up for the loading sets and muscle rounds? Your perspective is always a learning experience.
As a summertime adaptation of FT, I will experiment with flywheels, Synapse CCR and resistance bands. I’m sure you’ve tried something similar, as FT can be so versatile?
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Hey man! I appreciate you checking in, as always! Yes I’ve been enjoying Fortitude immensely! It’s so versatile and you have so much variation at your disposal and it’s totally auto regulatory! I have been training in the garage for the entirety of the last two training blasts, with the exception of one week I was back in a gym. If you’re creative, you can do the whole thing with barbells, dumbbells and bands.
I definitely find myself trying lots of new exercises I find online and applying them in training. Scott Stevenson has a lot of unique and novel exercises on his YouTube page, which is a terrific reference. Some of my favorites have been: Incline scoop flyes, row stop deads, Overhead Flyes, somersault squats and 5s into the hole technique for Pump sets.
I hope you’re really enjoying your training with it and it would definitely be cool, if you have the time, to log some of this stuff! I’d love to see what you come up with!
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Had a really awesome session before going to a wedding yesterday. Diet was a bit weird, because I had about 5 protein shakes, including my intra workout shake, 4 slices of pizza, a cupcake and a plate of nachos. I hate days where my diet is off compared to usual but at least I had several bags of protein ready to go to keep the protein up.
The workout itself was phenomenal. I’m just insanely sore today. Those 3 movements for back WRECKED me and my upper chest and delts are also totally fried today. This exercise selection was spot on. Taking a rest day today and I’ll try to hit Full body muscle round session tomorrow if my chest and back are feeling recovered, otherwise it’ll just be legs and arms.
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I just realized I completely forgot to actually answer your question about warm ups! On most isolation exercises, I don’t usually warm up at all (flyes, Dumbbell curls, Tricep Extension, lateral Raise, really anything with a dumbbell) but for compounds, I will warm up. For incline/decline bench I usually go empty bar, 135 for 10, 225 for 5, 245 for 5, 275 for 1 and then my working set. For squats: empty bar, 135 for 10, 225 for 10, 245 for 8, 275 for 5, 295 for 3, 315 for 1 then working set. For barbell rows: I go 135 for 8, 225 for 5 and then into my working set. For Stiff Legged Deadlifts I warm up with 135 for 5, 225 for 5, 315 for 3 then into my working set. For Overhead Press I go 95 for 5, 135 for 5, then into my working set. I think that gives a pretty good general idea of how I like to warm up. I try to pyramid up similar to how Dorian Yates would but keeping my warm ups very easy compared to my work sets because I really don’t want to cut into my work set ability!
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Ended up feeling terrific today! So I hit the full body Muscle Round session. We added a high/low cable pulley to the squat rack in the garage gym, so the game has officially been changed. The playbook is now fully opened. I didn’t think about this until after the fact, but I’m going to try to do the Hip Belt squat on the low Cable next time.
Really had awesome progress across the board on my lifts today. Things just keep getting better!
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Your workouts consistently take about an hour, what’s your average rest time in between sets and exercises? I’m curious because that’s a decent amount volume to do in that amount of time!
Love seeing what you’re up to, you’re putting in some great work!
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I appreciate it! On Muscle Round days I rest about maybe 2 to 3 minutes in between movements, sometimes up to 5 If it’s something extremely taxing that just crushes me, I didn’t have anything like that today.
On loading sets for Upper Body, I generally rest 90 seconds, 2 minutes for lower loading. Then 60 sec rest for Pump sets. Time between movements varies just based on how much work it takes to set them up and if I warm up, which like I mentioned above, is usually not super extensive.
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Thanks for the info, I appreciate it! I enjoy stalking your log and seeing what you’re up to, your passion for training is great to see!
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Thank you! I really appreciate you following along and chatting with me!
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Dave! This is one of my all time favourite leg sessions for supersetting in Fortitude Training! I often apply it on the leg part of upper loading day! It would be interesting to hear your thoughts on it!
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Thanks man! I had forgotten about this workout! I’ll do this on my “lower pump” portion of my session on Saturday!
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Upper Pump today! Went with all high rep straight sets today. Just wanted to mix things up and keep fatigue low as I ran this session at Volume Tier III. Threw the band on the dumbbell presses and that was a great decision as those felt GREAT! All the new cable stuff also felt great.
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Lower loading “B” today. This is such a tough rotation. I’m still something of a front squat noob, but I’m definitely getting stronger. Still using straps on the barbell to help hold the front rack position. Really progressed nicely on my 3 main movements and smoked my wheels. Doing the calf raises with the belt and Cable felt great, reminiscent of Donkey Calf raises.
Quick peak check:
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Summary
This is how I currently prefer to do front squats as well, the straps are such a gamechanger!
good grief dude. XD All the hard work adds up!!
not going to lie, this pic is about to singlehandedly inspire me to do a full workout tonight instead of the half one that I was contemplating due to the Friday night fatigue and busyness. Onward!
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Absolutely man! And I’m happy to help! Hope you crush that session man!
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Kind of late at updating my log, but today’s session was titanic, it was huge and it was hard. Most importantly, though, I saw major progression on every lift. The strength gains I’m seeing by the next time a lift comes up in a cycle has been tremendous. Only doing the lifts about once a month for loading sets really lets me see how well progress is occurring in between. Just ecstatic with how training is rolling right now. This week also marks my first at Volume Tier III
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Hardcore Muscle Round session for legs. Calves are still heinously sore, so I’m giving them a rest. Once again, Muscle Rounds for squats was simply devious especially with the 20 pound weight jump from last time. My quads were wrecked from that point onward. Still experimenting with the cables to find the right weights for the one legged work, started a bit too light. That’s okay though, good data for next time. I’m likely planning on Push tomorrow, so long as my chest and delts are feeling good. They’re definitely sore today!
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