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s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - MONDAY - SPECIALIZATION
05-15-2012, 11:09 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
70s
75s
70s
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
95
115
135
155
175
185
REPS
5
5
5
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
95
95
115
115
135
135
0
REPS
1
3
1
3
1
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - TUESDAY - FULL BODY
05-16-2012, 09:47 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
360
360
450
450
270
REPS
3
3
3
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
200
214
230
246
180
REPS
3
3
3
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
70s
80s
90s
85s
70s
REPS
3
3
3
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
135
150
165
180
135
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
70
100
120
130
70
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
45
60
65
70
50
REPS
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - WEDNESDAY - SPECIALIZATION
05-17-2012, 11:00 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
70s
70s
70s
70s
70s
70s
70s
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
40
35
35
35
35
35
35
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
40
35
35
35
35
35
35
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
275
275
275
275
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
120
120
120
120
120
120
120
REPS
2
2
2
2
2
2
2
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - SATURDAY - FULL BODY
05-19-2012, 08:57 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
185
205
225
245
185/10
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
161
173
185
197
161/8
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
0
10
20
30
0/10
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
25
30
35
40
25/10
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
35
40
45
50
30/10
REPS
3
3
3
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
40
30/10
REPS
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - FRIDAY - SPECIALIZATION
05-20-2012, 01:46 AM

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
135
135
135
135
135
REPS
5
5
5
5
5
5
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
50
50
50
50
50
50
REPS
5
5
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
75
75
75
75
75
75
REPS
5
5
5
5
5
5
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
50
50
50
50
50
50
REPS
5
5
5
5
5*
5*
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - MONDAY - SPECIALIZATION
05-22-2012, 02:34 AM

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
165
185
195
REPS
3
3
2
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
95
115
135
155
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
95
105
115
125
135
140
95/12
REPS
3
3
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - TUESDAY - FULL BODY
05-22-2012, 10:42 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
450
450
500
500
400/8
REPS
3
3
3
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
230
246
262
278
214/8
REPS
3
3
3
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
80s
90s
100s
100s
80s/8
REPS
3
3
3
2
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
165
180
195
210
165/8
REPS
3
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
50
60
70
80
50/10
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
70/10
REPS
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - WEDNESDAY - SPECIALIZATION
05-23-2012, 10:46 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
40
40
40
40
40
40
40
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
145
145
145
145
145
145
145
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
40
40
40
40
40
40
40
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
155
155
155
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
135
135
125
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
140
140
140
140
140
140
140
REPS
2
2
2
2
2
2
2
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - FRIDAY - SPECIALIZATION
05-25-2012, 08:20 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
155
155
155
155
155
155
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
55
55
55
55
55
55
REPS
3
4
5
5
4
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
85
95
85
95
85
95
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
55
55
55
55
55
55
REPS
3
4
5
5
5*
5*
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - MONDAY - SPECIALIZATION
05-29-2012, 11:13 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
175
190
200
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
115
135
155
175
195
215
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
105
115
125
135
145
155
105/10
REPS
3
3
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - TUESDAY - FULL BODY
05-30-2012, 11:33 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
450
500
550
600
450/8
REPS
3
3
3
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
246
262
278
294
246/8
REPS
3
3
3
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
90s
95s
100s
105s
85s/7
REPS
3
3
3
2
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
180
195
210
225
180/7
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
50
60
70
80
50/10
REPS
5
5
5
5
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
60/10
REPS
5
5
5
5
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - WEDNESDAY - SPECIALIZATION
05-31-2012, 11:29 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
45
45
45
45
45
45
45
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
145
145
145
145
145
155
155
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
45
45
45
45
45
45
45
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
155
155
155
155
155
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
245
245
225
225
225
185
185
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
135
135
135
135
135
135
135
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
150
150
150
150
150
150
150
REPS
2
2
2
2
2
2
2
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

SHOULDERS - FRIDAY - SPECIALIZATION
06-01-2012, 11:16 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
135
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
50
50
50
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
95
95
95
95
95
95
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
50
50
50
50
50
50
REPS
3
4
5
5
5*
5*
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - MONDAY - SPECIALIZATION
06-04-2012, 10:49 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
255
275
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
135
155
175
195
215
235
255
REPS
3
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
0
5
10
15
20
25
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
150
165
180
195
210
225
165/10
REPS
3
3
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - TUESDAY - FULL BODY
06-06-2012, 02:45 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
180
200
220
230
180/7
REPS
3
3
3
3
Max Rep
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
133
152
152
133
115/7
REPS
3
3
3
3
Max rep
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
185
205
225
245
195/8
REPS
3
3
3
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
70
80
90
100
80/10
REPS
5
5
3
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
45
55
65
70
55/10
REPS
5
5
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
30
35
40
45
30/10
REPS
5
5
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - WEDNESDAY - SPECIALIZATION
06-06-2012, 11:43 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
275
275
275
275
275
275
REPS
2
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
135
135
135
135
135
135
REPS
2
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
225
225
225
225
225
225
REPS
2
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
195
195
195
195
195
195
REPS
2
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
20
20
20
20
20
20
REPS
2
2
2
2
2
2
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - SATURDAY - FULL BODY
06-07-2012, 11:03 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
20
30
37.5
45
0/10
REPS
3
3
3
3
Max Rep
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
78
91
102
115
66/10
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
185
205
225
235
135/10
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
55
65
75
85
55/10
REPS
5
5
5
5
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
120
130
140
150
160
100/10
REPS
3
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
10
20
25
30
40
0/10
REPS
3
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - FRIDAY - SPECIALIZATION
06-08-2012, 11:48 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
95
95
95
95
95
95
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
55
55
55
55
55
55
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
75
75
75
75
75
75
REPS
5
5
5
5
5
5
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
150
150
150
150
150
150
REPS
5
5
5
5
5*
5*
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - MONDAY - SPECIALIZATION
06-12-2012, 05:29 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
275
295
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
185
205
225
245
265
285
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
10
20
25
30
32.5
35
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
165
180
195
210
225
240
180/8
REPS
3
3
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - TUESDAY - FULL BODY
06-12-2012, 11:09 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
180
200
220
240
240/12
REPS
3
3
3
3
BothLegs
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
115
133
152
167
160/10
REPS
3
3
3
3
BothLegs
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
185
205
225
245
185/8
REPS
3
3
3
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
90
90
100
100
75/10
REPS
3
3
3
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
95
115
135
145
100/8
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
95
95
105
105
85/6
REPS
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - WEDNESDAY - SPECIALIZATION
06-13-2012, 11:01 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
295
295
295
295
295
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
155
155
155
155
155
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
245
245
245
245
245
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
210
210
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
25
25
25
25
25
REPS
2
2
2
2
2
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - SATURDAY - FULL BODY
06-14-2012, 11:39 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
20
30
40
50
BW/10
REPS
3
3
3
3
Max Rep
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
91
102
115
127
78/10
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
185
195
205
215
175/8
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
45
55
65
75
45/8
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
130
140
150
160
120/12
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
20
30
40
50
15/10
REPS
4
4
4
4
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - FRIDAY - SPECIALIZATION
06-16-2012, 11:24 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
115
115
115
115
115
115
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
60
60
60
60
60
60
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
75
75
75
75
75
75
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
165
165
165
165
165
165
REPS
3
4
5
5
5*
5*
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - MONDAY - SPECIALIZATION
06-18-2012, 09:04 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
295
315
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
205
225
245
265
285
305
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
15
20
25
30
35
40
REPS
3
3
3
3
3
2
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
180
195
210
225
240
255
180/8
REPS
3
3
3
3
3
3
Max Rep
s00h00
Level 0 | Join Date: Jul 2010 | Location: | Posts: 64

BACK - WEDNESDAY - SPECIALIZATION
06-21-2012, 12:00 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
315
315
315
315
315
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
165
165
165
165
165
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
275`
275
275
275
275
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
225
225
225
225
225
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
32.5
32.5
32.5
32.5
32.5
REPS
2
2
2
2
2
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