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Gian-marco's IBB Training Log
1
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gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

SHOULDERS - MONDAY - SPECIALIZATION
01-01-2013, 03:32 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
20
30
35
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
20
25
30
35
40
42.5
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
10
10
15
15
20
22.5
22.5
REPS
1
3
1
3
1
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

SHOULDERS - TUESDAY - FULL BODY
01-02-2013, 02:36 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
250
250
300
330
250
REPS
1
3
1
3
Max Rep 15
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
65
85
85
65
REPS
1
3
1
3
Max Rep 20
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
35
35
45
45
40
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
80
120
150
150
120
REPS
3
3
3
3
Max Rep 12
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
10
15
17.5
20
15
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
20
25
30
35
30
REPS
3
3
3
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

SHOULDERS - WEDNESDAY - SPECIALIZATION
01-03-2013, 02:15 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
40
40
40
40
40
40
40
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
10
10
10
10
10
10
10
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
20
20
20
20
20
20
20
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
10
10
10
10
10
10
10
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
30
30
30
30
30
30
30
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
30
30
30
30
30
30
30
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
20
20
20
20
20
20
20
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
10.5
10.5
10.5
10.5
10.5
10.5
10.5
REPS
2
2
2
2
2
2
2
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

SHOULDERS - FRIDAY - SPECIALIZATION
01-05-2013, 08:35 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
20
20
20
20
20
20
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
20
20
20
20
20
20
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
15
15
15
15
15
15
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
22
22
22
22
22
22
REPS
3
4
5
5
5*
5*
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

SHOULDERS - SATURDAY - FULL BODY
01-06-2013, 03:00 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
70
80
90
100
80
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
75
85
95
105
85
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
+ 8
+9
+10
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
6
8
9
10
8
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
16
16
18
18
12
REPS
1
3
1
3
Max Rep
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
16
16
18
18
12
REPS
1
3
1
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

BACK - MONDAY - SPECIALIZATION
01-07-2013, 11:23 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
100
110
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
80
90
100
110
120
132
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
+6
+8
+10
+12
+14
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
59
66
73
79
86
86
73
REPS
3
3
3
3
3
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

BACK - TUESDAY - FULL BODY
01-09-2013, 01:09 AM

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
73
73
84
84
REPS
1
3
1
3
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
32
32
36
36
REPS
1
3
1
3
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
50
50
60
60
50
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
18
18
20
20
16
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
40
45
50
52.5
40
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
14
16
18
20
14
REPS
3
3
3
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

BACK - WEDNESDAY - SPECIALIZATION
01-10-2013, 08:45 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
100
100
90
90
90
REPS
2
2
2
2
2
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
35
35
35
35
35
REPS
2
2
2
2
2
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
80
80
80
80
80
REPS
2
2
2
2
2
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
45
45
45
45
45
REPS
2
2
2
2
2
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
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

BACK - FRIDAY - SPECIALIZATION
01-12-2013, 06:33 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
20
20
20
20
20
20
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
37.5
37.5
37.5
37.5
37.5
37.5
REPS
3
4
5
5
5*
5*
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
10
10
10
10
10
10
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
60
60
60
60
60
60
REPS
3
4
5
5
5*
5*
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

BACK - SATURDAY - FULL BODY
01-13-2013, 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
9
10
12
16
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
45
55
65
72
52.5
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
35
40
45
50
30
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
20
22.5
25
25
15
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
7.5
8.75
10.5
15.25
8.75
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
16
16
18
18
BW
REPS
1
3
1
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

LEGS - MONDAY - SPECIALIZATION
01-15-2013, 04:33 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
130
150
REPS
3
3
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
50
60
70
80
90
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
150
150
170
170
180
180
150
REPS
1
3
1
3
1
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

LEGS - TUESDAY - FULL BODY
01-15-2013, 09:31 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
50
50
55
55
40
REPS
1
3
1
3
Max Rep
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
15
15
15
15
12.5
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
40
40
45
45
30
REPS
1
3
1
3
Max Rep
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
20
25
25
25
15
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
20
20
25
25
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
20
25
20
20
20
REPS
3
3
3
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

LEGS - SATURDAY - FULL BODY
01-20-2013, 12:31 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
47.5
47.5
50
50
40
REPS
1
3
1
3
Max Rep
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
110
110
120
130
90
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
12.5
12.5
15
15
5
REPS
1
3
1
3
Max Rep
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
14
16
18
18
14
REPS
3
3
3
3
Max Rep
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
50
60
70
80
60
REPS
3
3
3
3
Max Rep
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
10
12
12
12
8
REPS
3
3
3
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

CHEST - MONDAY - SPECIALIZATION
01-23-2013, 10:30 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
WEIGHT
80
90
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
40
45
50
55
60
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
50
50
55
55
60
60
REPS
1
3
1
3
1
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

CHEST - TUESDAY - FULL BODY
01-23-2013, 10:36 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
90
90
100
100
80
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
65
70
75
80
65
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
15
15
20
20
15
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
10
10
10
10
8
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
30
30
35
35
25
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
15
17.5
17.5
17.5
15
REPS
3
3
3
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

CHEST - WEDNESDAY - SPECIALIZATION
01-23-2013, 07:09 PM

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
60
60
55
55
50
50
50
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
15
15
15
15
15
15
15
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
70
75
70
70
70
70
70
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
10
15
15
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
15
17.5
17.5
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
40
50
50
REPS
2
2
2
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

CHEST - FRIDAY - SPECIALIZATION
01-28-2013, 08:46 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
BW
bw
bw
bw
bw
bw
bw
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
16
16
16
16
16
16
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
50
50
50
50
50
50
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
16
16
16
16
16
16
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
20
20
20
20
30
30
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
16
16
16
16
16
16
REPS
3
4
5
5
5*
5*
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

CHEST - SATURDAY - FULL BODY
01-28-2013, 08:49 AM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Romanian Deadlift
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
A2
EXERCISE
SETS
REPS
SPEED
REST
Step-Up
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
50
60
60
50
REPS
3
3
3
3
Max Rep
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Bradford Press
4
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
15
15
20
10
REPS
1
3
1
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Medium-Grip Pulldown
4
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
65
70
75
60
REPS
3
3
3
Max Rep
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Top Half, Close-Grip Bench Press from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
50
55
55
45
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Standing Reverse Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
30
35
35
25
REPS
3
3
3
3
Max Rep
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

TRANSITION - MONDAY - UPPER BODY
01-28-2013, 10:06 PM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Bench Press
6
4/2
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
35
40
45
50
55
60
REPS
4
4
4
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
90-Degree Barbell Row
6
2
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
40
40
45
50
55
60
REPS
2
2
2
2
2
2
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Low-Incline Bench Press
7
4/2/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
17.5
20
22.5
25
25
25
20
REPS
4
4
4
2
2
2
Max Rep
Max Force Sets
B2
EXERCISE
SETS
REPS
SPEED
REST
Low-Pulley Curl
6
2
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
30
35
40
45
50
55
REPS
2
2
2
2
2
2
gian-marco
Level 0 | Join Date: Dec 2012 | Location: England | Posts: 21

TRANSITION - TUESDAY - LOWER BODY
02-03-2013, 07:15 PM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Press
7
4/2/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
150
160
170
180
190
200
160
REPS
4
4
4
2
2
2
Max Rep
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
Jump Squat
6
2
Explosive
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
30
30
30
30
30
30
REPS
2
2
2
2
2
2
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Leg Extension
7
4/2/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
70
75
80
85
90
95
75
REPS
4
4
4
2
2
2
Max Rep
Max Force Sets
B2
EXERCISE
SETS
REPS
SPEED
REST
Vertical Jump
6
2
Explosive
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
BW
Bw
BW
BW
BW
BW
REPS
2
2
2
2
2
2
1