I’m Doing FOF right now for front squats since I’m a much better puller then squatter. Seem to be working great at the moment. I’m excited to see how the next three or four weeks turn out.
[quote]Christian Thibaudeau wrote:
[quote]lotsi81 wrote:
If you’re doing each rep with a dead stop, isn’t this basically doing 20-30 rest pause reps? [/quote]
the rest intervals are not the same as during a typical rest-pause set, the weight used either and in a normal rest-pause set you don’t increase the weight throughout the set.[/quote]
I thought you just do 60% of your max for 10-15 sets of 2. I didn’t realize you were supposed increase the weight throughout the set. My concern was more that you were expected to take your brief rests between every set of 2 or if you could rest whenever necessary. For instance do I could do 3 reps, resetting completely between each, before taking a longer rest before doing my 4th rep. Would that be considered doing 2 sets of 2? Doesn’t seem like a big difference, but as you said, the devil is in the details.
[quote]lotsi81 wrote:
[quote]Christian Thibaudeau wrote:
[quote]lotsi81 wrote:
If you’re doing each rep with a dead stop, isn’t this basically doing 20-30 rest pause reps? [/quote]
the rest intervals are not the same as during a typical rest-pause set, the weight used either and in a normal rest-pause set you don’t increase the weight throughout the set.[/quote]
I thought you just do 60% of your max for 10-15 sets of 2. I didn’t realize you were supposed increase the weight throughout the set. My concern was more that you were expected to take your brief rests between every set of 2 or if you could rest whenever necessary. For instance do I could do 3 reps, resetting completely between each, before taking a longer rest before doing my 4th rep. Would that be considered doing 2 sets of 2? Doesn’t seem like a big difference, but as you said, the devil is in the details.[/quote]
And FoF is not simply a loading scheme… it’s a training concept. You do it 4-6 days a week on the same lift.
@ BiP… Any updates on doing the FoF along with the loaded carries?
I’m interested in doing this. I’m coming back off a hamstring injury and i’m hoping this will take my deadlift up to where it was before, and beyond. Couple of questions:
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I was a bit confused by the wording, this is done after a normal training session or beginning of a session?
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What would you recommend for other leg movements? For example, if it’s an upper/lower split, what else would you recommend for lower body days so it doesn’t interfere with maximizing FoF gains?
Thanks
[quote]troublesome wrote:
I’m interested in doing this. I’m coming back off a hamstring injury and i’m hoping this will take my deadlift up to where it was before, and beyond. Couple of questions:
-
I was a bit confused by the wording, this is done after a normal training session or beginning of a session?
-
What would you recommend for other leg movements? For example, if it’s an upper/lower split, what else would you recommend for lower body days so it doesn’t interfere with maximizing FoF gains?
Thanks[/quote]
FoF has to be done pretty much every workout. I would personally start with it, but on upper body days you can end with it.
I would avoid any lower body exercise that is demanding on the lower back while doing this, and ideally I would avoid any squatting. In fact, “other” leg work should be minimal. Unilateral work like split squats and lunges are fine, I’m not a fan of isolation work but leg curls and leg extensions can be done. Some leg pressing too. But really, for maximum results I would avoid doing a lot of lower body work when doing FoF for the deadlift. YOU CAN’T DO EVERYTHING AT ONCE and some things do not combine well… this is a program that is best done without any other leg work. As such if you want to do an upper/lower split it might not be a good combination.
Thanks for the reply. Heck I needed to do more unilateral work anyway. Do you have a recommendation on what format to follow when doing FoF?
[quote]jtbrown0511 wrote:
@ BiP… Any updates on doing the FoF along with the loaded carries?[/quote]
Unfortunately had to hold off FoF until I can consistently be in the gym day in day out for an hour. The last 3 weeks were way too crazy.
Was going to restart it right after Christmas but now it seems that I won’t have any Plazma with me in Poland due to multiple delays. Right now the package is being “processed” by customs at Stansted Airport, which means that I won’t get it before I fly to Poland on Monday, even though I ordered it over 2 weeks before the flight to be safe 
So, anyway, as long as my life quiets down in the New Year a bit I’ll restart FoF then.
BUT based on the 1 week when I was doing it, doing it after wave ladders and density work is A LOT. Not sure if it’s sustainable in the long run. On the other hand, it was the first time I was doing conventional deads in months (was doing trap bar during that time), which would presumably make it harder.
My initial thought was that it was going to be a lot to handle. I’m currently wiped after doing the wave ladders, density, and loaded carries. I love the set up so once I switch up the load scheme and do a different type a layer, I might try to do a 3-4 week period of FoF. Good luck with things slowing down.
I can also say this - doing it in a caloric deficit (even a small one) may not be the best idea. Even loaded carries become optional then, especially after being in a deficit for quite a while. Better to concentrate on getting stronger within wave ladders + density work then.
The wave ladders plus density work and loaded carries have been the most enjoyable for me so far. My strength has went up in some lifts close to 10 to 15 pounds just in two weeks.
[quote]jtbrown0511 wrote:
The wave ladders plus density work and loaded carries have been the most enjoyable for me so far. My strength has went up in some lifts close to 10 to 15 pounds just in two weeks.[/quote]
I’m not surprised. A guy I’m helping improved in deadlift 45lbs since adding carries. And the guy isn’t some sort of weakling beginner… he has squatted over 500 and push pressed over 350 (jerked 385).
[quote]Christian Thibaudeau wrote:
[quote]jtbrown0511 wrote:
The wave ladders plus density work and loaded carries have been the most enjoyable for me so far. My strength has went up in some lifts close to 10 to 15 pounds just in two weeks.[/quote]
I’m not surprised. A guy I’m helping improved in deadlift 45lbs since adding carries. And the guy isn’t some sort of weakling beginner… he has squatted over 500 and push pressed over 350 (jerked 385).[/quote]
I actually really look forward to the carries. The gym I train at is small but I just walk around in a big circle around the gym. I have exclusively been doing farmers carries and am seeing great results from them. I don’t have enough room in the gym to do any overhead carries with a barbell. Once I am done with the density portion I think to myself, “alright, time to kill some carries!”
Hey Christian, what do you think of waving the loads during the 4 days? So instead of day 1 - 10x2 and day 2 - 13x2, do day 1 - 13x2 and day 2 - 10x2. So it follows a more medium, light, heavy, singles kind of format. Any good?
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