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Rogerstom's IBB Training Log
1
Level | Join Date: Nov 2004 | Location: | Posts: 1

CHEST - FRIDAY - SPECIALIZATION
04-09-2012, 05:56 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
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
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
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
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
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
REPS
3
4
5
5
5*
5*

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