Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - TUESDAY - FULL BODY
02-13-2012, 01:20 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 185 185 195 195 155 | 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 215 215 235 235 190 | 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 | 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 95 105 115 125 100 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - WEDNESDAY - SPECIALIZATION
02-13-2012, 01:30 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 WEIGHT 810 810 810 810 810 | 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 630 630 630 630 630 | 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 180 180 180 180 180 | 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 RB - Black RB - Black RB - Black RB - Black RB - Black | 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 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - MONDAY - SPECIALIZATION
02-22-2012, 05:11 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 WEIGHT 95 115 135 155 175 195 | 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 630 630 650 650 670 670 535 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - TUESDAY - FULL BODY
02-22-2012, 05:20 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 185 185 195 195 155 | 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 225 225 245 245 195 | 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 | 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 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - WEDNESDAY - SPECIALIZATION
02-22-2012, 05:23 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 WEIGHT 810 810 810 810 810 | 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 630 630 630 630 630 | 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 200 200 200 200 200 | 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 RB - Black RB - Black RB - Black RB - Black RB - Black | 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 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - FRIDAY - SPECIALIZATION
02-22-2012, 05:27 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 42.5 42.5 42.5 42.5 42.5 42.5 | 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 155 155 155 155 155 155 | 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 135 135 135 135 135 135 | 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 315 315 315 315 315 315 | 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 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - SATURDAY - FULL BODY
02-22-2012, 05:33 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 325 325 345 345 275 | 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 195 210 225 240 195 | 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 105 105 125 125 95 | 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 | 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 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
CHEST - MONDAY - SPECIALIZATION
02-22-2012, 05:36 AM
Activation Cluster A EXERCISE SETS REPS SPEED REST Bench Press 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 Thick-Bar Bench Press 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 225 245 265 285 300 | Ratchet Loading C EXERCISE SETS REPS SPEED REST Floor Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 225 245 245 265 265 215 |
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