Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - TUESDAY - FULL BODY
06-08-2011, 12:40 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 450 450 500 500 400 | 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 115 115 125 125 105 | 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 325 325 365 365 295 | 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 190 230 260 300 250 | 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 | 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 115 125 140 155 125 |
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - WEDNESDAY - SPECIALIZATION
06-10-2011, 06:16 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 255 255 255 255 255 255 255 | 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 50 50 50 50 50 50 50 | 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 195 195 195 195 195 195 195 | 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 50 50 50 50 50 50 50 | 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 165 165 165 165 165 165 165 | 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 285 285 285 285 285 285 285 | 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 145 145 145 145 145 145 145 | 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 110 110 110 110 110 110 110 |
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DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
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Increased the weight on Overhead presses, lat raises, push presses and upright rows. Workout was very solid, Plenty of post workout left shoulder soreness. I will push through Friday's workout and look forward to starting the back phase next week.
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - FRIDAY - SPECIALIZATION
06-13-2011, 04:57 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 155 155 155 155 155 155 | 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 | 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 135 135 135 135 135 135 | 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 |
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - SATURDAY - FULL BODY
06-13-2011, 04:59 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 235 285 335 385 315 | 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 135 180 205 225 180 | 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 | 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 | 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 | 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 |
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
BACK - MONDAY - SPECIALIZATION
06-16-2011, 07:19 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 WEIGHT 225 265 305 345 375 405 | 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 180 220 260 280 300 320 260 |
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
BACK - WEDNESDAY - SPECIALIZATION
06-16-2011, 07:22 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 365 365 365 365 365 | 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 225 225 225 225 225 | 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 335 335 335 335 335 | 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 280 280 280 280 280 | 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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DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
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Cut Tuesday workout short due to a major headache. Pretty good today, same weights as the last week of my last back phase. Will go up on Rack pulls, and rows next week.
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
BACK - FRIDAY - SPECIALIZATION
06-19-2011, 07:06 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 135 135 135 135 135 135 | 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 105 105 105 105 105 105 | 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 WEIGHT 250 250 250 230 230 230 |
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DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
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Dropped weight down on the last three sets of pulldowns in order to be able to do five good reps per set.
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
BACK - SATURDAY - FULL BODY
06-19-2011, 07:12 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 175 215 255 275 215 | 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 | 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: Jun 2010 |
Location: Ohio, USA |
Posts: 473
BACK - MONDAY - SPECIALIZATION
06-22-2011, 05:12 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 WEIGHT 225 275 305 345 375 405 | 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 45 55 70 80 90 100 | 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 180 220 260 280 300 320 260 |
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DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
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Good workout, still dealing with some left shoulder soreness but it doesn't bother me on back movements. New PR on last set of rack pulls.
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
BACK - WEDNESDAY - SPECIALIZATION
06-27-2011, 06:40 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 385 385 385 385 385 | 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 235 235 235 235 235 | 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 335 335 335 335 335 | 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 275 275 275 275 275 | 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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DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
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Solid today went up from last week on rack pulls and rows.
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
BACK - FRIDAY - SPECIALIZATION
06-27-2011, 06:43 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 135 135 135 135 135 135 | 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 110 110 110 110 110 110 | 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 WEIGHT 240 240 240 240 240 240 |
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
BACK - SATURDAY - FULL BODY
06-27-2011, 06:47 PM
Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 50's 60's 70's 80's | 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 175 215 255 275 225 | 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 | 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 80 100 120 140 110 | 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: Jun 2010 |
Location: Ohio, USA |
Posts: 473
LEGS - MONDAY - SPECIALIZATION
07-04-2011, 01:57 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 | Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 225 255 275 295 315 | 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 385 385 425 425 465 465 385 |
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
LEGS - TUESDAY - FULL BODY
07-04-2011, 02:01 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 225 245 265 285 235 | 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 | 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 255 255 275 275 235 | 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 90 110 130 150 120 | 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 WEIGHT 135 155 165 175 135 |
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
LEGS - WEDNESDAY - SPECIALIZATION
07-04-2011, 02:04 PM
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 WEIGHT 355 355 355 355 355 | 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 WEIGHT 415 415 415 415 415 | 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 WEIGHT 110 110 110 110 110 | 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 WEIGHT 190 190 190 190 190 | 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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DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
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I'm entering all of last week's workouts today. This workout was pretty solid. Main goal of the leg phase for me is to get some benefit without putting undue stress on my knees.
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Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
LEGS - FRIDAY - SPECIALIZATION
07-04-2011, 02:12 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 145 145 145 145 145 145 | 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 115 115 115 115 115 115 | 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 275 275 275 275 275 275 | 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: Jun 2010 |
Location: Ohio, USA |
Posts: 473
LEGS - SATURDAY - FULL BODY
07-04-2011, 02:19 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 365 365 385 385 315 | 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 180 220 260 310 260 | 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 155 155 175 175 135 | 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 225 275 295 325 255 | 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: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - MONDAY - SPECIALIZATION
02-01-2012, 03:02 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 | 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 175 205 235 255 275 295 | 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 175 175 195 195 215 215 165 |
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