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eykleidis's IBB Training Log
1
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

SHOULDERS - WEDNESDAY - SPECIALIZATION
02-01-2012, 08:31 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
45
45
45
45
45
45
45
24
REPS
2
2
2
2
2
2
2
FEEL
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
8
8
8
8
8
8
8
5
REPS
2
2
2
2
2
2
2
FEEL
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
40
40
40
40
40
40
40
22
REPS
2
2
2
2
2
2
2
FEEL
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
8
8
8
8
8
8
8
5
REPS
2
2
2
2
2
2
2
FEEL
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
16
16
16
16
16
16
16
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
36
36
36
36
36
36
36
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
16
16
16
16
16
16
16
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
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

SHOULDERS - FRIDAY - SPECIALIZATION
02-07-2012, 08:00 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
30
30
30
30
30
30
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
17,5
17,5
17,5
17,5
17,5
17,5
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
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
21
21
21
21
21
21
REPS
3
4
5
5
5*
5*
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

SHOULDERS - SATURDAY - FULL BODY
02-08-2012, 07:28 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
40
45
50
55
45
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
30
35
40
45
35
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
BW
BW
BW
BW
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
7,5
8
10
12,5
10
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
10
10
12,5
12,5
10
5
REPS
1
3
1
3
Max Rep
FEEL
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
15
15
20
20
15
REPS
1
3
1
3
Max Rep
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

BACK - MONDAY - SPECIALIZATION
02-09-2012, 08:02 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
55
55
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
40
45
50
55
60
65
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
BW
BW
BW
BW
BW
BW
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
25
30
35
40
45
50
40
REPS
3
3
3
3
3
3
Max Rep
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

BACK - TUESDAY - FULL BODY
02-15-2012, 07:39 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
30
30
35
35
40
40
REPS
1
3
1
3
feel
feel
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
20
20
25
25
12
12
REPS
1
3
1
3
feel
feel
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
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
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
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
REPS
3
3
3
3
Max Rep
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

BACK - TUESDAY - FULL BODY
02-15-2012, 07:56 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
30
30
35
35
40
40
REPS
1
3
1
3
feel
feel
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
20
20
25
25
12
12
REPS
1
3
1
3
feel
feel
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
60
60
65
65
52
35
REPS
1
3
1
3
Max Rep
feel
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
25
25
30
30
24
16
REPS
1
3
1
3
Max Rep
feel
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
17,5
21
26
30
25
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
10
15
17
20
15
REPS
3
3
3
3
Max Rep
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

BACK - TUESDAY - FULL BODY
02-15-2012, 07:56 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
30
30
35
35
40
40
REPS
1
3
1
3
feel
feel
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
20
20
25
25
12
12
REPS
1
3
1
3
feel
feel
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
60
60
65
65
52
35
REPS
1
3
1
3
Max Rep
feel
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
25
25
30
30
24
16
REPS
1
3
1
3
Max Rep
feel
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
17,5
21
26
30
25
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
10
15
17
20
15
REPS
3
3
3
3
Max Rep
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

BACK - WEDNESDAY - SPECIALIZATION
02-16-2012, 08:08 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
60
60
60
60
60
35
REPS
2
2
2
2
2
feel
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
32
32
32
32
32
18
REPS
2
2
2
2
2
feel
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
60
60
60
60
60
35
REPS
2
2
2
2
2
feel
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
32
32
32
32
32
18
REPS
2
2
2
2
2
feel
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
bw
bw
bw
bw
bw
REPS
2
2
2
2
2
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

BACK - FRIDAY - SPECIALIZATION
02-20-2012, 06:29 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
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
14
14
14
14
14
14
9
REPS
3
4
5
5
5*
5*
feel
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
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
39
39
39
39
39
39
25
REPS
3
4
5
5
5*
5*
feel
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

BACK - SATURDAY - FULL BODY
02-21-2012, 09:02 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
20
25
30
35
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
12,5
17,5
22,5
27
21
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
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
30
35
40
45
36
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
25
30
30
35
28
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
bw
bw
bw
bw
bw
REPS
1
3
1
3
Max Rep
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

LEGS - MONDAY - SPECIALIZATION
03-01-2012, 05:29 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
70
75
35
40
REPS
3
3
feel
feel
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
40
45
50
55
60
65
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
65
65
70
70
75
75
60
40
REPS
1
3
1
3
1
3
Max Rep
feel
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

LEGS - TUESDAY - FULL BODY
03-03-2012, 08:17 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
30
30
35
35
28
18
REPS
1
3
1
3
Max Rep
feel
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
7,5
8
10
12,5
10
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
60
60
65
65
52
35
40
REPS
1
3
1
3
Max Rep
feel
feel
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
30
35
40
45
36
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
9
9
10
10
5
6
REPS
1
3
1
3
feel
feel
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
17,5
21
26
30
25
REPS
3
3
3
3
Max Rep
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

LEGS - WEDNESDAY - SPECIALIZATION
03-04-2012, 04:39 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
65
65
65
65
65
REPS
2
2
2
2
2
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
75
75
75
75
75
REPS
2
2
2
2
2
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
45
45
45
45
45
REPS
2
2
2
2
2
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
50
50
50
50
50
REPS
2
2
2
2
2
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
WEIGHT
20
20
20
20
20
REPS
2
2
2
2
2
eykleidis
Level 0 | Join Date: Jan 2012 | Location: Greece | Posts: 14

LEGS - FRIDAY - SPECIALIZATION
03-08-2012, 07:59 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
WEIGHT
17,5
17,5
17,5
17,5
17,5
17,5
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
50
50
50
50
50
50
feel 1
feel 2
REPS
3
4
5
5
5*
5*
30
35
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
25
25
25
25
25
25
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
55
55
55
55
55
55
feel 1
feel2
REPS
3
4
5
5
5*
5*
35
40
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
15
15
15
15
15
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
15
15
15
15
15
10
12
REPS
3
4
5
5
5*
feel 1
feel 2
1

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