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Moose20's IBB Training Log
1
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

SHOULDERS - MONDAY - SPECIALIZATION
12-26-2011, 03:54 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
155
175
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
135
145
155
165
175
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
135
145
155
165
175
185
155
REPS
1
3
1
3
1
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

SHOULDERS - TUESDAY - FULL BODY
12-27-2011, 12:48 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
170
190
205
210
170
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
90
100
110
115
90
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
135
185
205
225
155
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
210
230
245
255
190
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
95
115
135
95
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
85
115
125
135
95
REPS
3
3
3
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

SHOULDERS - WEDNESDAY - SPECIALIZATION
12-28-2011, 08:20 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
135
185
195
205
215
225
245
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
30
30
30
39
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
145
175
185
195
205
205
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
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
95
135
145
155
165
175
185
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
245
275
285
315
325
365
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
95
105
115
125
135
145
145
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
35
40
45
50
50
50
REPS
2
2
2
2
2
2
2
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

SHOULDERS - FRIDAY - SPECIALIZATION
12-30-2011, 05:21 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
135
134
135
135
135
135
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
60
60
60
60
60
60
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
12
12
12
12
12
12
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
35
35
35
35
35
35
REPS
3
4
5
5
5*
5*
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

SHOULDERS - SATURDAY - FULL BODY
12-31-2011, 04:55 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
135
225
315
455
225
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
150
190
210
250
170
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
3
3
3
3
8
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
35
40
45
50
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
45
50
55
60
50
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
35
40
45
50
35
REPS
1
3
1
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

CHEST - WEDNESDAY - SPECIALIZATION
01-04-2012, 12:21 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
225
225
225
225
225
225
225
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
40
40
40
40
40
40
40
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
120
130
130
130
130
130
145
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
95
115
115
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
50
50
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
50
60
60
REPS
2
2
2
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

CHEST - SATURDAY - FULL BODY
01-07-2012, 07:06 PM

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
70
70
80
80
55
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
3
3
3
3
3
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
90
135
145
90
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
190
210
230
190
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
225
225
275
315
225
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
85
85
85
85
85
REPS
3
3
3
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

CHEST - FRIDAY - SPECIALIZATION
01-07-2012, 07:13 PM

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
3
3
3
3
3
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
40
40
40
40
40
40
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
185
185
185
185
185
185
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
35
35
35
35
35
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
185
185
185
185
185
185
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
40
40
40
40
40
40
REPS
3
4
5
5
5*
5*
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

BACK - MONDAY - SPECIALIZATION
01-10-2012, 01:03 AM

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
315
365
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
315
315
315
315
315
315
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
3
3
3
3
3
3
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
190
210
210
210
210
210
170
REPS
3
3
3
3
3
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

BACK - TUESDAY - FULL BODY
01-10-2012, 10:13 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
190
190
210
210
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
70
70
90
90
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
225
225
275
275
225
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
85
85
105
105
85
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
85
95
95
95
85
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
40
45
45
45
40
REPS
3
3
3
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

BACK - WEDNESDAY - SPECIALIZATION
01-12-2012, 01:05 AM

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
225
315
365
405
405
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
225
225
225
225
225
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
315
405
405
405
405
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
170
190
210
210
210
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
2
2
2
2
2
REPS
2
2
2
2
2
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

BACK - FRIDAY - SPECIALIZATION
01-14-2012, 03:26 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
135
135
135
135
135
135
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
80
80
80
80
80
80
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
3
3
3
3
3
3
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
210
210
210
210
210
210
REPS
3
4
5
5
5*
5*
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

LEGS - MONDAY - SPECIALIZATION
01-15-2012, 07:49 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
225
405
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
225
225
225
225
225
225
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
210
210
230
230
250
250
170
REPS
1
3
1
3
1
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

LEGS - TUESDAY - FULL BODY
01-16-2012, 06:22 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 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
35
35
35
35
35
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
185
185
225
225
185
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
65
75
75
75
65
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
65
65
75
75
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
105
115
125
110
REPS
3
3
3
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

LEGS - SATURDAY - FULL BODY
01-20-2012, 02:17 PM

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
225
225
245
245
225
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
225
315
365
405
315
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
115
115
95$
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
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
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
REPS
3
3
3
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

LEGS - SATURDAY - FULL BODY
01-20-2012, 02:19 PM

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
225
225
245
245
225
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
225
315
365
405
315
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
115
115
95
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
45
45
45
45
45
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
225
315
315
315
225
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
65
65
65
65
65
REPS
3
3
3
3
Max Rep
moose20
Level 0 | Join Date: Apr 2011 | Location: Virginia, USA | Posts: 17

TRANSITION - MONDAY - UPPER BODY
01-21-2012, 08:09 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
225
245
255
275
275
275
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
95
115
125
135
175
225
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
75
80
85
90
95
100
70
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
155
165
175
185
190
195
REPS
2
2
2
2
2
2
1

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