Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - FRIDAY - SPECIALIZATION
10-03-2011, 12:52 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 | 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 24 24 out arm almost paralel | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - MONDAY - SPECIALIZATION
10-10-2011, 11:23 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 | 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 40 40 50 50 60 60 60 | 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 | 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 35 35 35 35 40 40 - |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - WEDNESDAY - SPECIALIZATION
10-16-2011, 12:26 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 | 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 | 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 | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - FRIDAY - SPECIALIZATION
10-18-2011, 11:50 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 | 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 | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - SATURDAY - FULL BODY
10-25-2011, 11:11 AM
Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST SETS 1 2 3 4 5 6 7 8 9 10 | 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 | 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 18 20 20 20 8 x 20kg | 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 5 5 7.5 7.5 7 x 5kg | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - MONDAY - SPECIALIZATION
10-27-2011, 12:11 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 | 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 | 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 | 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 30 35 40 40 45 6 x 40kg |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - TUESDAY - FULL BODY
10-30-2011, 12:10 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 | 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 | 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 18 20 22 22 9 x 20kg | 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 10 13 15 18 7 x 15kg | 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 20 25 25 25 6 x 20kg | 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 10 10 11 6 x 10kg |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - WEDNESDAY - SPECIALIZATION
11-01-2011, 11:48 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 | 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 | 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 | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - FRIDAY - SPECIALIZATION
11-03-2011, 01:21 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 | 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 | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - SATURDAY - FULL BODY
11-06-2011, 01:10 PM
Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST SETS 1 2 3 4 5 6 7 8 9 10 | 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 25 25 30 30 4 x 25kg | 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 18 20 22 22 10 x 22kg | 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 10 13 15 15 7 x 13kg | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - TUESDAY - FULL BODY
11-10-2011, 02:58 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 | 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 | 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 22 24 24 26 5 x 24 | 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 23 23 30 35 7 x 30 | 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 15kg 18kg 20 23 9 x 20kg | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - FRIDAY - SPECIALIZATION
11-23-2011, 10:52 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 | 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 | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
BACK - SATURDAY - FULL BODY
11-24-2011, 04:34 PM
Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST SETS 1 2 3 4 5 6 7 8 9 10 | 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 | 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 18 20 22 22 9 x 22kg | 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 10 10 15 15 7 x 10kg | 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 | 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 bx x 4 bw x 4 bw x 10 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - MONDAY - SPECIALIZATION
11-27-2011, 11:38 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 | Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST SETS 1 2 3 4 5 6 7 8 9 10 | 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 80 80 100 100 - (forgot) 10 x 80kg |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - FRIDAY - SPECIALIZATION
12-11-2011, 12:25 PM
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 | 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 | 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 | 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 | 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 | 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 10kg 10kg 12kg 12kg 12kg |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - SATURDAY - FULL BODY
12-25-2011, 12:20 PM
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 20 22 24 26 9 x 25kg | 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 30 35 40 45 6 x 40 | 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 10 15 18 20 6 x 15 | 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 10 11 12 14 3 x 12 | 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 40kg 50 60 60 6 x 40 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - MONDAY - SPECIALIZATION
12-26-2011, 12:57 PM
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 52 52 -total BB weight | Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST SETS 1 2 3 4 5 6 7 8 9 10 | 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 80 80 90 100 10 x 80kg |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - WEDNESDAY - SPECIALIZATION
01-02-2012, 11:52 AM
Max Force Sets A1 EXERCISE SETS REPS SPEED REST Top-Half Squat from Pins 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets A2 EXERCISE SETS REPS SPEED REST Leg Press 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets A3 EXERCISE SETS REPS SPEED REST Leg Curl 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets A4 EXERCISE SETS REPS SPEED REST Leg Extension 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets A5 EXERCISE SETS REPS SPEED REST Single-Leg Calf Raise 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - FRIDAY - SPECIALIZATION
01-03-2012, 12:59 PM
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 | 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 52bb 51bb reg squate | 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 | 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 | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - MONDAY - SPECIALIZATION
01-12-2012, 12:45 PM
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 | Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST SETS 1 2 3 4 5 6 7 8 9 10 | 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 80 80 90 90 squat: 5 x 48 5 x 48 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - TUESDAY - FULL BODY
01-16-2012, 03:43 PM
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 48 48 58 58 10 X 48 | 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 11 11 11 12 10 X 10 | 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 22 24 26 26 7 X 24 | 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 10 15 18 20 7 X 18 | 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 | 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 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - WEDNESDAY - SPECIALIZATION
01-24-2012, 10:14 AM
Max Force Sets A1 EXERCISE SETS REPS SPEED REST Top-Half Squat from Pins 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets A2 EXERCISE SETS REPS SPEED REST Leg Press 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets A3 EXERCISE SETS REPS SPEED REST Leg Curl 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets A4 EXERCISE SETS REPS SPEED REST Leg Extension 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets A5 EXERCISE SETS REPS SPEED REST Single-Leg Calf Raise 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 |
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Level 3 |
Join Date: Apr 2008 |
Location: |
Posts: 103
LEGS - SATURDAY - FULL BODY
02-01-2012, 12:48 PM
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 20 24 26 26 10 x 24 | 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 35 40 45 50 7 x 40 | 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 18 21 23 28 5 x 23 | 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 | 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 52 52 52 52 7 x 32 | 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 |
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