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Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - MONDAY - SPECIALIZATION
06-20-2010, 09:35 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
25
25
30
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
15
20
22
24
26
28
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
25
25
30
30
32
32
25X7
REPS
1
3
1
3
1
3
Max Rep
 

Dan Gelbart
Level 3

Join date: Apr 2008
Location:
Posts: 103

1. Standing Squat from "pins'
2. Body curl
3.
4. Standing row from "pins'
5.
6. Standing curl from "pins"

  Report
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - TUESDAY - FULL BODY
06-23-2010, 03:51 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
40
40
44
44
8X35
REPS
1
3
1
3
Max Rep
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
-
-
-
-
-
REPS
1
3
1
3
Max Rep
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
25
25
30
30
11X35
REPS
1
3
1
3
Max Rep
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
35
35
40
40
10x30
REPS
3
3
3
3
Max Rep
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
15
15
15
15
5x12
REPS
3
3
3
3
Max Rep
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
15
15
20
20
7x15
REPS
3
3
3
3
Max Rep
 

Dan Gelbart
Level 3

Join date: Apr 2008
Location:
Posts: 103

1. Standing Squat from "pins'
2. -
3. Incline
4. Standing row from "pins'
5. Triceps Extension from Pins
6. Standing curl from "pins"

  Report
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - WEDNESDAY - SPECIALIZATION
06-24-2010, 11:35 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
30
30
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
4
4
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
30
30
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
4
4
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
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
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
REPS
2
2
2
2
2
2
2
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - MONDAY - SPECIALIZATION
07-07-2010, 03:26 PM

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
25
25
25
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
25
27
30
32
34
36
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
25
25
30
30
34
34
27X9
REPS
1
3
1
3
1
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - TUESDAY - FULL BODY
07-08-2010, 03:58 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
40
40
44
44
35 X 8
REPS
1
3
1
3
Max Rep
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
REPS
1
3
1
3
Max Rep
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
35
35
37
37
30 X 14
REPS
1
3
1
3
Max Rep
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
35
35
37
37
34 X 10
REPS
3
3
3
3
Max Rep
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
15
15
17
19
-x
REPS
3
3
3
3
Max Rep
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
15
17
19
21
-x
REPS
3
3
3
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - TUESDAY - FULL BODY
07-18-2010, 05:37 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
8
8
REPS
1
3
1
3
Max Rep
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
band
REPS
1
3
1
3
Max Rep
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
8
8
REPS
1
3
1
3
Max Rep
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
8
8
REPS
3
3
3
3
Max Rep
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
8
8 X 6
REPS
3
3
3
3
Max Rep
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
8
8 X 8
REPS
3
3
3
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - FRIDAY - SPECIALIZATION
07-20-2010, 12:07 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
8
8
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
8
8
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
8
8
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
8
8
REPS
3
4
5
5
5*
5*
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - SATURDAY - FULL BODY
07-21-2010, 12:50 PM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Sumo Deadlift
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
8
8
8 x 8
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
band
band x 8
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Chin-Up
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
bw
7
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B2
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
3
3
3 x 16
REPS
3
3
3
3
Max Rep
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Hammer Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
8
8 x 10
REPS
1
3
1
3
Max Rep
Ratchet Loading
C2
EXERCISE
SETS
REPS
SPEED
REST
Decline Dumbbell Triceps Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
8
8 x 8
REPS
1
3
1
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - MONDAY - SPECIALIZATION
07-26-2010, 03:11 PM

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
8
8
8
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
4 X 8
4 X 8
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
8
8
14 x 8
REPS
1
3
1
3
1
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - TUESDAY - FULL BODY
07-27-2010, 02:47 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
8
7 x 8
REPS
1
3
1
3
Max Rep
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
band
7 x band
REPS
1
3
1
3
Max Rep
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
8
20 x 8
REPS
1
3
1
3
Max Rep
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
8
13 x 8
REPS
3
3
3
3
Max Rep
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
8
8 x8
REPS
3
3
3
3
Max Rep
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
8
9 x 8
REPS
3
3
3
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - FRIDAY - SPECIALIZATION
07-29-2010, 11:50 AM

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
8
8
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
8
8
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
8
8
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
8
8
REPS
3
4
5
5
5*
5*
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - SATURDAY - FULL BODY
07-30-2010, 10:10 AM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Sumo Deadlift
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
8
11 x 8
add weight
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
- band -
-
-
broke
-
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Chin-Up
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
bw
9
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B2
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
3
27 x 3
add weight
REPS
3
3
3
3
Max Rep
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Hammer Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
8
11 x 8
REPS
1
3
1
3
Max Rep
Ratchet Loading
C2
EXERCISE
SETS
REPS
SPEED
REST
Decline Dumbbell Triceps Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
8
8x8
REPS
1
3
1
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - MONDAY - SPECIALIZATION
08-01-2010, 09:58 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
8
8
8
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
4 X 8
4 X 8
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
8
17 X 8
REPS
1
3
1
3
1
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - TUESDAY - FULL BODY
08-02-2010, 03:25 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
8
8
7 x 8
REPS
1
3
1
3
Max Rep
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
-
-
-
REPS
1
3
1
3
Max R-ep
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
8
8
20 x 8
REPS
1
3
1
3
Max Rep
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
8
8
13 x 8
REPS
3
3
3
3
Max Rep
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
8
8
10 x 8
REPS
3
3
3
3
Max Rep
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
8
8
9 x 8
REPS
3
3
3
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - WEDNESDAY - SPECIALIZATION
08-05-2010, 01:37 PM

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
8
8
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
3
3
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
8
8
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
3
3
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
8
8
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
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
8
8
Did
shrogs
accident
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
air
air
REPS
2
2
2
2
2
2
2
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

SHOULDERS - FRIDAY - SPECIALIZATION
08-06-2010, 12:19 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
8
8
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
8
8
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
8
8
3
3
8 is
too
much
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
8
8
REPS
3
4
5
5
5*
5*
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

BACK - MONDAY - SPECIALIZATION
08-09-2010, 01:29 PM

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
8
8
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
4 x 8
4 x 8
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
5
5
6
6
7
7
too much
1kg less?
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
8
8
13 x 8
REPS
3
3
3
3
3
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

BACK - TUESDAY - FULL BODY
08-10-2010, 12:42 PM

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
3 x bw
left
side
weaker
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
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
3 x 8
3x8
30
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
3 x 8
3 x 8
12
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
8
8
14
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
8
8
10
REPS
3
3
3
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

BACK - WEDNESDAY - SPECIALIZATION
08-11-2010, 01:14 PM

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
8
8
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
8
8
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
8
8
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
8
8
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
5
5
REPS
2
2
2
2
2
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

BACK - FRIDAY - SPECIALIZATION
08-12-2010, 02:35 PM

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
8
8
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
8
8
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
air
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
bw
chin
up
REPS
3
4
5
5
5*
5*
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

BACK - SATURDAY - FULL BODY
08-15-2010, 10:20 AM

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
bw
left
leg
is weak
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
bw
(air)
4x
4x
4x
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
8
8
21 x 8
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
8
8
11 x 8
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
on
chin
bar
4x
4x
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
8
8
3 x 8
do
closer
REPS
1
3
1
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

BACK - TUESDAY - FULL BODY
08-19-2010, 10:10 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
3 x 4
bw
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
air
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
3 x 4 8kg
35
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
8
8
14 x 8
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
8
8
22
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
8
8
12 x 8
REPS
3
3
3
3
Max Rep
Dan Gelbart
Level 3 | Join Date: Apr 2008 | Location: | Posts: 103

BACK - WEDNESDAY - SPECIALIZATION
08-20-2010, 12:33 PM

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
3 x 8
3 x 8
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
3 x 8
3 x 8
do one
sideed
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
3 x 8
3 x 8
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
3 x 8
3 x 8
do one
sided
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
8
8
REPS
2
2
2
2
2
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