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Gallagopher's IBB Training Log
1
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

LEGS - TUESDAY - FULL BODY
04-30-2011, 06:19 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
135
135
155
155
135
REPS
1
3
1
3
Max Rep10
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
30
30
35
35
30
REPS
3
3
3
3
Max Rep10
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
205
205
225
225
225
REPS
1
3
1
3
Max Rep 8
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
85
85
85
85
75
REPS
3
3
3
3
Max Rep10
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
55
55
55
55
REPS
1
3
1
3
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
95
115
115
95
REPS
3
3
3
3
Max Rep10
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

LEGS - SATURDAY - FULL BODY
05-04-2011, 06:36 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
205
205
225
225
205
REPS
1
3
1
3
Max Rep 15
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
165
165
172
180
165
REPS
3
3
3
3
Max Rep
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
95
95
105
105
95
REPS
1
3
1
3
Max Rep10
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
35
35
40
40
35
REPS
3
3
3
3
Max Rep10
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
205
225
245
265
225
REPS
3
3
3
3
Max Rep 8
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
WEIGHT
20
20
25
25
20
REPS
3
3
3
3
Max Rep 10
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

CHEST - MONDAY - SPECIALIZATION
05-09-2011, 11:55 PM

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
WEIGHT
225
245
REPS
3
3
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
185
205
215
215
225
225
REPS
3
3
3
3
3
3
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
185
185
205
205
215
215
185X8
REPS
1
3
1
3
1
3
Max Rep
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

CHEST - TUESDAY - FULL BODY
05-10-2011, 12:01 AM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
80x2
80x2
80x2
80x2
160 x15
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
45
45
45
35x10
REPS
3
3
3
3
Max Rep
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
125
125
125
125
125x12
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Restart Lateral Raise
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
25
25
25
25 x8
REPS
3
3
3
3
Max Rep
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Floor Barbell Triceps Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
85
85
105
105
105x10
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Seated Dumbbell Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
35
40
40
45
40x10
REPS
3
3
3
3
Max Rep
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

CHEST - WEDNESDAY - SPECIALIZATION
05-10-2011, 12:06 AM

Max Force Sets
A1
EXERCISE
SETS
REPS
SPEED
REST
Bench Press from Pins
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
225
245
245
245
265
265
265
REPS
2
2
2
2
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
Floor Fly
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
35
35
35
35
35
35
35
REPS
2
2
2
2
2
2
2
Max Force Sets
A3
EXERCISE
SETS
REPS
SPEED
REST
Machine Chest Press
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115x2
115x2
115x2
115x2
115x2
115x2
115x2
REPS
2
2
2
2
2
2
2
Max Force Sets
B1
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension from Pins
3
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115
115
115
115
REPS
2
2
2
Max Force Sets
B2
EXERCISE
SETS
REPS
SPEED
REST
Floor Dumbbell Triceps Extension
3
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
40
40
45
45
REPS
2
2
2
Max Force Sets
B3
EXERCISE
SETS
REPS
SPEED
REST
Triceps Rope Pressdown
3
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
75
75
75
75
REPS
2
2
2
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

LEGS - FRIDAY - SPECIALIZATION
05-10-2011, 12:33 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
45
45
45
45
45
45
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
105
105
105
105
105
105
REPS
3
4
5
5
5*
5*
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
105
105
115
115
135
135
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
205
205
225
225
245
265
REPS
3
4
5
5
5*
5*
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
45
45
45
45
45
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
45
45
45
45
45
REPS
3
4
5
5
5*
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

CHEST - FRIDAY - SPECIALIZATION
05-12-2011, 03:22 AM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Hands-on-Bench Plyo Pushup
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
3
4
5
5
5
5
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Fly
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
35
35
35
35
35
35
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Bench Press
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
205
205
205
205
205
205
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Incline Fly
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
35
40
40
40
40
40
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
C1
EXERCISE
SETS
REPS
SPEED
REST
Close-Grip Bench Press
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
155
155
155
155
155
REPS
3
3
3
3
3*
3*
Capacity Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
35
35
35
35
30
30
REPS
3
4
5
5
5*
5*
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

SHOULDERS - MONDAY - SPECIALIZATION
01-24-2012, 10:08 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
135
145
155
165
175
185
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
185
185
185
185
185
185
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
115
125
135
145
155
165
135x6
REPS
1
3
1
3
1
3
Max Rep
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

SHOULDERS - TUESDAY - FULL BODY
01-24-2012, 10:18 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
230
230
250
250
250x10
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
55
65
75
75
65x8
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
160
160
180
180
160x8
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
165
170
175
185
165x10
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
85
85
95
95
85x10
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
70
80
90
100
80x10
REPS
3
3
3
3
Max Rep
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

SHOULDERS - WEDNESDAY - SPECIALIZATION
01-24-2012, 10:23 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
155
155
155
155
155
155
155
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
30
30
30
30
30
30
30
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
135
135
135
135
135
135
135
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
30
30
30
30
30
30
30
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
135
135
135
135
135
135
135
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
225
225
225
225
225
225
225
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
115
115
115
115
115
115
115
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
130
130
130
130
130
130
130
REPS
2
2
2
2
2
2
2
Gallagopher
Level 2 | Join Date: Mar 2011 | Location: Montana, USA | Posts: 11

SHOULDERS - TUESDAY - FULL BODY
01-25-2012, 11:20 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
270
270
295
295
270x8
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
65
75
85
85
75x8
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
205
205
225
245
225x10
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
165
165
175
175
165x8
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
95
115
125
130
125x8
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
70
80
90
100
90x10
80x8
REPS
3
3
3
3
Max Rep
1

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