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Bill Butcher's IBB Training Log
1
Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

SHOULDERS - MONDAY - SPECIALIZATION
02-07-2012, 06:10 AM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
3
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
70
90
REPS
3
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Bench Press
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
90
110
130
150
170
190
REPS
3
3
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115
115
135
135
155
155
125
REPS
1
3
1
3
1
3
Max Rep
 

Bill Butcher
Level 0

Join date: Mar 2011
Location: Arizona, USA
Posts: 23

Performance!

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Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

SHOULDERS - TUESDAY - FULL BODY
02-07-2012, 07:40 PM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
360
410
460
550
640
730
585
REPS
3
4
5
5
5
5
12
Ratchet Loading
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
205
225
245
265
285
225
REPS
3
4
5
5
5
5
12
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Low-Incline Bench Press from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
185
205
225
235
245
195
REPS
3
4
5
5
5
5
12
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
90
135
295
160
185
150
REPS
3
3
3
5
5
5
12
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
115
135
155
125
REPS
3
3
3
3
12
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
65
85
105
115
95
REPS
3
3
3
3
12
 

Bill Butcher
Level 0

Join date: Mar 2011
Location: Arizona, USA
Posts: 23

Sweat!

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Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

SHOULDERS - WEDNESDAY - SPECIALIZATION
02-09-2012, 03:52 AM

Max Force Sets
A1
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
225
225
225
225
225
225
225
REPS
2
2
2
2
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Lateral Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
30
30
30
30
30
30
30
REPS
2
2
2
2
2
2
2
Max Force Sets
A3
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
135
135
135
135
135
REPS
2
2
2
2
2
2
2
Max Force Sets
A4
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Front Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
30
30
30
30
30
30
30
REPS
2
2
2
2
2
2
2
Max Force Sets
B1
EXERCISE
SETS
REPS
SPEED
REST
High Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
155
155
155
155
155
155
REPS
2
2
2
2
2
2
2
Max Force Sets
B2
EXERCISE
SETS
REPS
SPEED
REST
Low Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
205
205
205
205
205
205
205
REPS
2
2
2
2
2
2
2
Max Force Sets
B3
EXERCISE
SETS
REPS
SPEED
REST
Upright Row
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
REPS
2
2
2
2
2
2
2
Max Force Sets
B4
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
135
135
135
135
135
REPS
2
2
2
2
2
2
2
Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

SHOULDERS - FRIDAY - SPECIALIZATION
02-09-2012, 08:19 PM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Push Press
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
135
135
135
135
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Seated Dumbbell Overhead Press
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
75
75
75
75
75
75
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Power Snatch
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
95
95
95
95
95
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Upright Row
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
45
45
45
45
45
REPS
3
4
5
5
5*
5*
Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

BACK - MONDAY - SPECIALIZATION
02-14-2012, 12:34 AM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Rack Pull from Pins 2" Below Knee
2
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
365
385
REPS
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
Deadlift
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
365
365
365
365
365
365
REPS
3
3
3
3
3
3
Force Spectrum Ramping
C
EXERCISE
SETS
REPS
SPEED
REST
Medium-Grip Pull-Up
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
+25
+25
+25
+25
+35
+35
REPS
3
3
3
3
3
3
Force Spectrum Ramping
D
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
7
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
120
127.5
132.5
135
165
185
195
REPS
3
3
3
3
3
3
Max Rep
 

Bill Butcher
Level 0

Join date: Mar 2011
Location: Arizona, USA
Posts: 23

D**n!

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Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

BACK - TUESDAY - FULL BODY
02-16-2012, 01:08 AM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Single-Leg Leg Press
4
1/3
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
305
305
355
355
REPS
1
3
1
3
Ratchet Loading
A2
EXERCISE
SETS
REPS
SPEED
REST
Single-Leg Leg Curl
4
1/3
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
85
85
105
105
REPS
1
3
1
3
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Bench Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
245
245
255
255
205
REPS
1
3
1
3
Max Rep
Ratchet Loading
B2
EXERCISE
SETS
REPS
SPEED
REST
Standing Wide-Grip Barbell Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115
115
125
125
105
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Medium-Grip Upright Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
100
110
135
95
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Decline Triceps Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
115
125
125
105
REPS
3
3
3
3
Max Rep
Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

BACK - WEDNESDAY - SPECIALIZATION
02-16-2012, 01:10 AM

Max Force Sets
A1
EXERCISE
SETS
REPS
SPEED
REST
Rack Pull from Pins 2" Below Knee
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
365
365
365
365
365
REPS
2
2
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
45-Degree Barbell Row
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
185
185
185
185
REPS
2
2
2
2
2
Max Force Sets
A3
EXERCISE
SETS
REPS
SPEED
REST
Deadlift
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
335
355
375
395
405
REPS
2
2
2
2
2
Max Force Sets
A4
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
180
180
180
180
180
REPS
2
2
2
2
2
Max Force Sets
A5
EXERCISE
SETS
REPS
SPEED
REST
Medium-Grip Pull-Up
5
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
35
45
45
45
REPS
2
2
2
2
2
Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

BACK - FRIDAY - SPECIALIZATION
02-17-2012, 05:57 AM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Power Clean from Hang
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
95
95
95
95
95
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
One-Arm Dumbbell Row
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
50
50
50
50
50
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Medicine Ball Overhead Slam
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
12
12
12
12
12
12
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Pulldown
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
180
180
180
180
180
180
REPS
3
4
5
5
5*
5*
 

Bill Butcher
Level 0

Join date: Mar 2011
Location: Arizona, USA
Posts: 23

Pulls!

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Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

BACK - SATURDAY - FULL BODY
02-18-2012, 12:49 PM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Step-Up
4
3
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
60
70
80
90
REPS
3
3
3
3
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Single-Leg Leg Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
80
90
100
110
90
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Close-Grip Incline Press, Dead Start from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
180
180
180
180
140
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Restart Reverse Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
35
55
75
85
55
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
60
70
80
90
80
REPS
3
3
3
3
Max Rep
Ratchet Loading
C2
EXERCISE
SETS
REPS
SPEED
REST
Dip, from Dead Start at Bottom
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
25
45
45
25
REPS
1
3
1
3
Max Rep
 

Bill Butcher
Level 0

Join date: Mar 2011
Location: Arizona, USA
Posts: 23

5 to stay alive.

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Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

LEGS - TUESDAY - FULL BODY
02-22-2012, 06:11 AM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
45-Degree Barbell Row from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
225
225
245
245
195
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Floor Fly
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
55
60
65
45
REPS
3
3
3
3
Max Rep
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Close-Grip Bench Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
185
205
205
165
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Restart Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
75
95
115
115
75
REPS
3
3
3
3
Max Rep
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Barbell Front Raise from Pins
4
1/3
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
45
65
65
REPS
1
3
1
3
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Upright Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
45
65
65
45
REPS
3
3
3
3
Max Rep
Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

LEGS - FRIDAY - SPECIALIZATION
02-24-2012, 05:18 AM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Jump Squat
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
50
50
50
50
50
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Front Squat
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
1354
135
135
135
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Power Clean from Hang
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
115
135
155
165
175
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Romanian Deadlift from Pins
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
205
225
245
255
275
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
C1
EXERCISE
SETS
REPS
SPEED
REST
Ankle Jumps Holding Dumbbell
3 - 5
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
50
50
50
50
REPS
3
3
3
3
3*
Capacity Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Single-Leg Calf Raise
3 - 5
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
50
50
50
50
REPS
3
4
5
5
5*
Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

LEGS - SATURDAY - FULL BODY
02-25-2012, 05:03 AM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Bench Press from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
225
225
230
230
185
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
145
155
165
135
REPS
3
3
3
3
Max Rep
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Standing Barbell Curl from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
95
115
115
95
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Floor Dumbbell Triceps Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
30
35
40
45
35
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Power Shrug from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
315
335
355
365
315
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Dead-Start Lateral Raise
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
15
20
25
30
25
REPS
3
3
3
3
Max Rep
 

Bill Butcher
Level 0

Join date: Mar 2011
Location: Arizona, USA
Posts: 23

Legs.

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Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

CHEST - TUESDAY - FULL BODY
02-29-2012, 05:16 AM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
195
195
205
205
160
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
150
160
170
180
150
REPS
3
3
3
3
Max Rep
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
90
90
100
100
80
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Restart Lateral Raise
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
20
25
30
30
20
REPS
3
3
3
3
Max Rep
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Floor Barbell Triceps Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
95
115
115
95
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Seated Dumbbell Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
45
45
45
35
REPS
3
3
3
3
Max Rep
Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

CHEST - FRIDAY - SPECIALIZATION
03-02-2012, 07:25 AM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Hands-on-Bench Plyo Pushup
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Fly
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
45
45
45
45
45
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Bench Press
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
155
155
155
155
155
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Incline Fly
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
60
60
60
60
60
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
C1
EXERCISE
SETS
REPS
SPEED
REST
Close-Grip Bench Press
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
135
135
135
135
REPS
3
3
3
3
3*
3*
Capacity Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
45
45
45
45
45
REPS
3
4
5
5
5*
5*
 

Bill Butcher
Level 0

Join date: Mar 2011
Location: Arizona, USA
Posts: 23

Chest Again?

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Bill Butcher
Level 0 | Join Date: Mar 2011 | Location: Arizona, USA | Posts: 23

LEGS - MONDAY - SPECIALIZATION
03-27-2012, 02:28 AM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Squat from Pins
2
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
495
545
REPS
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
Squat
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
365
365
365
365
365
365
REPS
3
3
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Leg Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
545
545
665
665
755
755
545
REPS
1
3
1
3
1
3
Max Rep
 

Bill Butcher
Level 0

Join date: Mar 2011
Location: Arizona, USA
Posts: 23

Raw.

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1

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