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MKE Lifter's IBB Training Log
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MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - MONDAY - SPECIALIZATION
03-15-2012, 12:58 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
90
140
150
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
140
160
170
180
180
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
25
30
40
40
40
40
REPS
1
3
1
3
1
3
Max Rep
MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - TUESDAY - FULL BODY
03-15-2012, 01:02 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
205
235
235
250
260
REPS
1
3
1
3
8
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
60
90
100
10
120
REPS
1
3
1
3
8
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
200
220
240
REPS
1
3
1
3
8
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
140
150
160
170
180
REPS
3
3
3
3
8
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
50
50
50
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
REPS
3
3
3
3
Max Rep
 

MKE Lifter
Level 0

Join date: Mar 2012
Location:
Posts: 12

Push Press performed with DB's

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MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - WEDNESDAY - SPECIALIZATION
03-17-2012, 08:57 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
100
100
120
140
150
160
160
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
25
25
25
25
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
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
25
25
25
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
90
110
105
105
105
105
105
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
50
50
50
50
50
50
50
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
25
25
30
35
35
35
35
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
30
30
40
45
60
70
80
REPS
2
2
2
2
2
2
2
 

MKE Lifter
Level 0

Join date: Mar 2012
Location:
Posts: 12

OK

  Report
MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - FRIDAY - SPECIALIZATION
03-20-2012, 12:53 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
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
110
130
140
140
150
160
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
20
25
25
25
30
30
REPS
3
4
5
5
5*
5*
MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - SATURDAY - FULL BODY
03-20-2012, 02:22 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
100
100
100
100
100
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
70
110
115
130
145
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
4
5
6
7
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
15
20
25
30
30
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
20
30
35
35
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
20
30
35
35
REPS
1
3
1
3
Max Rep
MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - MONDAY - SPECIALIZATION
03-23-2012, 09:30 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
140
150
160
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
300
320
330
340
350
370
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
20
20
REPS
1
3
1
3
1
3
Max Rep
MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - TUESDAY - FULL BODY
03-23-2012, 09:39 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
220
235
250
265
265
REPS
1
3
1
3
10
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
70
80
90
100
110
REPS
1
3
1
3
5
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
170
210
230
260
280
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
150
160
170
180
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
90
100
110
120
130
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
35
40
45
50
50
REPS
3
3
3
3
Max Rep
MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - WEDNESDAY - SPECIALIZATION
03-25-2012, 01:15 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
120
140
160
170
180
180
185
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
25
25
25
25
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
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
20
25
25
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
70
110
120
130
120
120
120
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
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
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
60
70
80
90
100
110
120
REPS
2
2
2
2
2
2
2
MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - FRIDAY - SPECIALIZATION
03-25-2012, 01:17 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
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
35
40
45
50
50
50
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
20
25
30
35
35
35
REPS
3
4
5
5
5*
5*
MKE Lifter
Level 0 | Join Date: Mar 2012 | Location: | Posts: 12

SHOULDERS - SATURDAY - FULL BODY
03-26-2012, 07:38 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
100
110
130
130
130
REPS
3
3
3
3
4
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
70
100
110
145
150
REPS
3
3
3
3
8
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
8
6
6
8
7
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
15
20
25
30
35
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
25
30
35
40
45
REPS
1
3
1
3
5
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
25
30
25
30
35
REPS
1
3
1
3
3
1