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youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - MONDAY - SPECIALIZATION
03-26-2012, 08:41 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
45 kg
45 kg
45 kg
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
45 kg
50 kg
55 kg
60 kg
65 kg
70 kg
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
35 kg
35 kg
37,5 kg
37,5 kg
40 kg
40 kg
32,5 x 4
REPS
1
3
1
3
1
3
Max Rep
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

do too lack of equipment exercise A: out of rack, tip nose, back in rack etc.
exercise B: pain in left elbow.

  Report
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - TUESDAY - FULL BODY
03-29-2012, 08:30 AM

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 kg
220 kg
250 kg
250 kg
220
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
12 kg
12 kg
14 kg
14 kg
11 kg
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
55 kg
55 kg
65 kg
65 kg
50 kg
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
65 kg
70 kg
75 kg
80 kg
70 kg
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
15 kg
20 kg
25 kg
30 kg
20 kg
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
17,5 kg
20 kg
25 kg
30 kg
25 kg
REPS
3
3
3
3
Max Rep
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

exercise A1: on the 45* hammer str.
exercise C1: not with the pins (taken)

  Report
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - WEDNESDAY - SPECIALIZATION
03-29-2012, 08:36 AM

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
50 kg
50 kg
50 kg
50 kg
50 kg
50 kg
50 kg
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
14 kg
14 kg
14 kg
14 kg
14 kg
14 kg
14 kg
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
40 kg
40 kg
40 kg
40 kg
40 kg
35 kg
35 kg
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 kg
10 kg
10 kg
10 kg
10 kg
10 kg
10 kg
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
40 kg
40 kg
40 kg
40 kg
40 kg
40 kg
40 kg
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
90 kg
90 kg
90 kg
90 kg
90 kg
90 kg
90 kg
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
30 kg
30 kg
30 kg
30 kg
30 kg
30 kg
30 kg
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
20 kg
20 kg
20 kg
20 kg
20 kg
20 kg
20 kg
REPS
2
2
2
2
2
2
2
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

exercise B1/ 4 up weight!

  Report
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

Exercise A1 ad weight

  Report
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - MONDAY - SPECIALIZATION
04-03-2012, 06:59 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
50 kg
55 kg
60 kg
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
50 kg
60 kg
65 kg
70 kg
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
40 kg
40 kg
45 kg
45 kg
REPS
1
3
1
3
1
3
Max Rep
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

deff need to read the chart better,forgot the last sets ...

  Report
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - TUESDAY - FULL BODY
04-03-2012, 08:41 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
165 kg
165 kg
175 kg
175 kg
145 kg
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
13 kg
13 kg
14 kg
14 kg
12 kg
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
60 kg
60 kg
70 kg
70 kg
55 kg
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
44,5 kg
44,5 kg
44,5 kg
48 kg
37,5 kg
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
17,5 kg
20 kg
22,5 kg
25 kg
20 kg
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 kg
25 kg
30 kg
35 kg
30 kg
REPS
3
3
3
3
Max Rep
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

Exercise A1 seated legpress
Exercise B1 out of squat rack
Exercise B2 other type of seated row machine

  Report
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - WEDNESDAY - SPECIALIZATION
04-05-2012, 09:58 AM

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
55 kg
55 kg
55 kg
55 kg
55 kg
55 kg
55 kg
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
14 kg
14 kg
14 kg
14 kg
14 kg
14 kg
14 kg
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
45 kg
45 kg
45 kg
45 kg
45 kg
45 kg
45 kg
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
12 kg
12 kg
12 kg
12 kg
12 kg
12 kg
12 kg
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
40 kg
40 kg
40 kg
40 kg
40 kg
40 kg
40 kg
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
100 kg
100 kg
100 kg
100 kg
100 kg
100 kg
100 kg
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
30 kg
30 kg
30 kg
30 kg
30 kg
30 kg
30 kg
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
20 kg
20 kg
20 kg
20 kg
20 kg
20 kg
20 kg
REPS
2
2
2
2
2
2
2
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

ad weight al 4 B exercises

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youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - FRIDAY - SPECIALIZATION
04-06-2012, 08:33 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
40 kg
40 kg
40 kg
40 kg
40 kg
40 kg
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
30 kg
30 kg
30 kg
30 kg
30 kg
30 kg
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
25 kg
20 kg
20 kg
20 kg
20 kg
20 kg
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 kg
20 kg
20 kg
20 kg
20 kg
20 kg
REPS
3
4
5
5
5*
5*
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

exercise B2 ad weight

  Report
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - SATURDAY - FULL BODY
04-08-2012, 08:46 AM

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
110 kg
110 kg
115 kg
120 kg
110 kg
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
120
125
130
135
125
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
10
10
10
10
4x
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
14 kg
14 kg
14 kg
14 kg
12 kg
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
18 kg
18 kg
20 kg
20 kg
16 kg
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
18 kg
18 kg
20 kg
20 kg
16 kg
REPS
1
3
1
3
Max Rep
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - MONDAY - SPECIALIZATION
04-09-2012, 12:44 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
60 kg
65 kg
70 kg
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
55 kg
60 kg
65 kg
70 kg
75 kg
80 kg
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
40 kg
40 kg
45 kg
45 kg
50 kg
50 kg
40 kg
REPS
1
3
1
3
1
3
Max Rep
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

exercise B in squat rack, lower weight for better rep style

  Report
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - TUESDAY - FULL BODY
04-11-2012, 06:52 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
240 kg
240 kg
270 kg
270 kg
250 kg
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
14 kg
14 kg
15 kg
15 kg
12 kg
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
65 kg
65 kg
75 kg
75 kg
65 kg
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
70 kg
75 kg
80 kg
85 kg
70 kg
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
17,5 kg
20 kg
22,5 kg
25 kg
20 kg
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 kg
25 kg
30 kg
35 kg
25 kg
REPS
3
3
3
3
Max Rep
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

a1 on hammerstr. leg press
a2 keep the weight as it is
c1 ad weight
c2 as ez curl

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youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - WEDNESDAY - SPECIALIZATION
04-16-2012, 05:22 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
55 kg
55 kg
55 kg
55 kg
55 kg
55 kg
55 kg
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
14 kg
14 kg
14 kg
14 kg
14 kg
14 kg
14 kg
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
45 kg
45 kg
45 kg
45 kg
45 kg
45 kg
45 kg
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
14 kg
14 kg
14 kg
14 kg
14 kg
14 kg
14 kg
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
45 kg
45 kg
45 kg
45 kg
45 kg
45 kg
45 kg
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
115 kg
115 kg
115 kg
115 kg
115 kg
115 kg
115 kg
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
35 kg
35 kg
35 kg
35 kg
35 kg
35 kg
35 kg
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
22,5 kg
22,5 kg
22,5 kg
22,5 kg
22,5 kg
22,5 kg
22,5 kg
REPS
2
2
2
2
2
2
2
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

exercise A1, A2 and B3 ad weight

  Report
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - MONDAY - SPECIALIZATION
04-29-2012, 04:57 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
62,5
67,5
72,5
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
57,5
62,5
67,5
72,5
75
77,5
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
42,5
42,5
47,5
47,5
52,5
52,5
42,5
REPS
1
3
1
3
1
3
Max Rep
 

youngchild
Level 0

Join date: Feb 2012
Location: Holland
Posts: 56

forgot too post last mondays training before a week vacation

  Report
youngchild
Level 0 | Join Date: Feb 2012 | Location: Holland | Posts: 56

SHOULDERS - MONDAY - SPECIALIZATION
05-07-2012, 09:31 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
60
70
75
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
55
60
65
70
72,5
75
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
45
45
/
/
/
/
/
REPS
1
3
1
3
1
3
Max Rep
1 2 3 Next Last