T-Nation | I, Bodybuilder Logs http://www.t-nation.com/category.jsp?categoryID=214 T-Nation: I, Bodybuilder Logs en-us Sat, 25 May 2013 05:31:13 GMT Sat, 25 May 2013 05:31:13 GMT http://blogs.law.harvard.edu/tech/rss T-Nation via P-APP-11 webmaster@biotest.net webmaster@biotest.net 214 60 Finnurfe's IBB Training Log http://www.t-nation.com/readTopic.do?id=5651385 SHOULDERS - MONDAY - SPECIALIZATION
05-21-2013, 11:15 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
60
65
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
17,5
17,5
20
25
25
27,5
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
35
35
45
45
45
45
45x15
REPS
1
3
1
3
1
3
Max Rep
]]> Fri, 24 May 2013 21:00:00 GMT http://www.t-nation.com/readTopic.do?id=5651385 Chris 8's IBB Training Log http://www.t-nation.com/readTopic.do?id=5664111 SHOULDERS - TUESDAY - FULL BODY
05-24-2013, 02:27 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
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
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
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
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
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
]]> Fri, 24 May 2013 14:27:00 GMT http://www.t-nation.com/readTopic.do?id=5664111 Siyabonga's IBB Training Log http://www.t-nation.com/readTopic.do?id=5576325 SHOULDERS - MONDAY - SPECIALIZATION
03-16-2013, 10:08 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Fri, 24 May 2013 13:33:00 GMT http://www.t-nation.com/readTopic.do?id=5576325 Avelon's IBB Training Log http://www.t-nation.com/readTopic.do?id=5662368 SHOULDERS - FRIDAY - SPECIALIZATION
05-24-2013, 12:07 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
50
50
50
50
50
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
30
30
30
30
30
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
40
45
45
45
45
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
22
22
22
22
22
kg
REPS
3
4
5
5
5*
5*
]]> Fri, 24 May 2013 12:07:00 GMT http://www.t-nation.com/readTopic.do?id=5662368 Papoose86's IBB Training Log http://www.t-nation.com/readTopic.do?id=5564245 SHOULDERS - TUESDAY - FULL BODY
03-06-2013, 12:45 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
90
90
110
110
90/17
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
70
70
80
80
60/14
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
75
75
95
95
85/10
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
50
50
60
60
50/10
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
30
30
35
40
30/9
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
25
25
25
30
25/13
REPS
3
3
3
3
Max Rep
]]> Thu, 23 May 2013 12:05:00 GMT http://www.t-nation.com/readTopic.do?id=5564245 Maconcool1's IBB Training Log http://www.t-nation.com/readTopic.do?id=5563384 SHOULDERS - MONDAY - SPECIALIZATION
03-05-2013, 12:14 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
165
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
85
85
85
85
85
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
65
65
75
75
85
85
75
REPS
1
3
1
3
1
3
Max Rep
]]> Thu, 23 May 2013 12:02:00 GMT http://www.t-nation.com/readTopic.do?id=5563384 shanerads's IBB Training Log http://www.t-nation.com/readTopic.do?id=5661841 SHOULDERS - MONDAY - SPECIALIZATION
05-22-2013, 09:54 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
10
20
15
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> http://www.t-nation.com/readTopic.do?id=5661841 Coachmorty's IBB Training Log http://www.t-nation.com/readTopic.do?id=5658642 SHOULDERS - MONDAY - SPECIALIZATION
05-20-2013, 09:45 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
103
113
123
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
93
98
103
113
123
133
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
93
93
103
103
113
113
93/8
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 21 May 2013 23:54:00 GMT http://www.t-nation.com/readTopic.do?id=5658642 NickHockey's IBB Training Log http://www.t-nation.com/readTopic.do?id=5659433 SHOULDERS - MONDAY - SPECIALIZATION
05-21-2013, 02:15 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 21 May 2013 14:15:00 GMT http://www.t-nation.com/readTopic.do?id=5659433 NickHockey's IBB Training Log http://www.t-nation.com/readTopic.do?id=5659435 SHOULDERS - MONDAY - SPECIALIZATION
05-21-2013, 02:17 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 21 May 2013 14:17:00 GMT http://www.t-nation.com/readTopic.do?id=5659435 Coachmorty's IBB Training Log http://www.t-nation.com/readTopic.do?id=5658639 SHOULDERS - MONDAY - SPECIALIZATION
05-20-2013, 09:44 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
103
113
123
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
93
98
103
113
123
133
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
93
93
103
103
113
113
93/8
REPS
1
3
1
3
1
3
Max Rep
]]> Mon, 20 May 2013 21:44:00 GMT http://www.t-nation.com/readTopic.do?id=5658639 Jbrown898989's IBB Training Log http://www.t-nation.com/readTopic.do?id=5656461 SHOULDERS - MONDAY - SPECIALIZATION
05-18-2013, 08:39 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
155
175
185
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
2
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
115
115
135
135
155
155
115x12
REPS
1
3
1
3
1
3
Max Rep
]]> Sat, 18 May 2013 20:39:00 GMT http://www.t-nation.com/readTopic.do?id=5656461 Nickybatts's IBB Training Log http://www.t-nation.com/readTopic.do?id=5656059 SHOULDERS - MONDAY - SPECIALIZATION
05-18-2013, 03:45 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Sat, 18 May 2013 15:45:00 GMT http://www.t-nation.com/readTopic.do?id=5656059 Stranger's IBB Training Log http://www.t-nation.com/readTopic.do?id=5588338 SHOULDERS - MONDAY - SPECIALIZATION
03-26-2013, 07:55 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
30
45
60
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
40
45
50
55
60
65
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
30
30
40
40
50
50
40
REPS
1
3
1
3
1
3
11
]]> Fri, 17 May 2013 18:06:00 GMT http://www.t-nation.com/readTopic.do?id=5588338 MasterP's IBB Training Log http://www.t-nation.com/readTopic.do?id=5654958 SHOULDERS - FRIDAY - SPECIALIZATION
05-17-2013, 04:09 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
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
REPS
3
4
5
5
5*
5*
]]> http://www.t-nation.com/readTopic.do?id=5654958 Marti1rj's IBB Training Log http://www.t-nation.com/readTopic.do?id=5650073 SHOULDERS - MONDAY - SPECIALIZATION
05-14-2013, 12:41 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 14 May 2013 00:41:00 GMT http://www.t-nation.com/readTopic.do?id=5650073 Amberv's IBB Training Log http://www.t-nation.com/readTopic.do?id=5609652 SHOULDERS - MONDAY - SPECIALIZATION
04-12-2013, 02:26 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
95
115
135
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
85
95
115
-
-
-
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
95
105
105
115
115
95/10
REPS
1
3
1
3
1
3
Max Rep
]]> Mon, 13 May 2013 23:54:00 GMT http://www.t-nation.com/readTopic.do?id=5609652 AnonSN's IBB Training Log http://www.t-nation.com/readTopic.do?id=5625461 SHOULDERS - MONDAY - SPECIALIZATION
04-23-2013, 11:27 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
145
155
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
120
120
135
135
145
135
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
85
85
95
95
115
115
115
REPS
1
3
1
3
1
3
Max Rep
]]> Fri, 10 May 2013 23:55:00 GMT http://www.t-nation.com/readTopic.do?id=5625461 Droid132's IBB Training Log http://www.t-nation.com/readTopic.do?id=5350360 BACK - MONDAY - SPECIALIZATION
08-28-2012, 03:41 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
405
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
250
270
270
270
270
270
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
25
25
30
35
40
40
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
160
170
180
190
200
160
REPS
3
3
3
3
3
3
Max Rep
]]> Thu, 09 May 2013 12:41:00 GMT http://www.t-nation.com/readTopic.do?id=5350360 Acasalla122's IBB Training Log http://www.t-nation.com/readTopic.do?id=5643224 SHOULDERS - MONDAY - SPECIALIZATION
05-08-2013, 01:07 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
95
125
135
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
125
135
140
145
150
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
75
75
85
85
90
90
65x17
REPS
1
3
1
3
1
3
Max Rep
]]> Wed, 08 May 2013 13:07:00 GMT http://www.t-nation.com/readTopic.do?id=5643224 Ctompkins's IBB Training Log http://www.t-nation.com/readTopic.do?id=5641766 SHOULDERS - MONDAY - SPECIALIZATION
05-07-2013, 02:06 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
165
180
190
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
120
140
160
190
200
220
170-6
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
150
150
170
170
190
190
150-7
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 07 May 2013 14:06:00 GMT http://www.t-nation.com/readTopic.do?id=5641766 Ctompkins's IBB Training Log http://www.t-nation.com/readTopic.do?id=5641741 SHOULDERS - MONDAY - SPECIALIZATION
05-07-2013, 01:50 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
160
180
190
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
120
140
160
190
200
220
170-6
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
150
150
170
170
190
190
150-7
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 07 May 2013 13:50:00 GMT http://www.t-nation.com/readTopic.do?id=5641741 Ranfedom's IBB Training Log http://www.t-nation.com/readTopic.do?id=5641295 SHOULDERS - MONDAY - SPECIALIZATION
05-07-2013, 01:23 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 07 May 2013 01:23:00 GMT http://www.t-nation.com/readTopic.do?id=5641295 Ranfedom's IBB Training Log http://www.t-nation.com/readTopic.do?id=5641298 SHOULDERS - MONDAY - SPECIALIZATION
05-07-2013, 01:24 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 07 May 2013 01:24:00 GMT http://www.t-nation.com/readTopic.do?id=5641298 Akrageman's IBB Training Log http://www.t-nation.com/readTopic.do?id=5605153 SHOULDERS - MONDAY - SPECIALIZATION
04-09-2013, 05:27 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
145
165
185
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
115
115
135
135
155
155
95x10
REPS
1
3
1
3
1
3
Max Rep
]]> Mon, 06 May 2013 22:48:00 GMT http://www.t-nation.com/readTopic.do?id=5605153 Polevaultprodigy's IBB Training Log http://www.t-nation.com/readTopic.do?id=5593304 SHOULDERS - FRIDAY - SPECIALIZATION
03-29-2013, 11:00 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
70
70
70
70
70
70
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
20
20
20
20
20
20
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
70
70
70
70
70
70
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
20
20
20
20
20
REPS
3
4
5
5
5*
5*
]]> Sun, 05 May 2013 02:09:00 GMT http://www.t-nation.com/readTopic.do?id=5593304 BeeRich's IBB Training Log http://www.t-nation.com/readTopic.do?id=5108871 Fri, 03 May 2013 00:36:00 GMT http://www.t-nation.com/readTopic.do?id=5108871 Squatman529's IBB Training Log http://www.t-nation.com/readTopic.do?id=5633848 SHOULDERS - MONDAY - SPECIALIZATION
05-01-2013, 01:43 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
65
75
85
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
105
110
115
115
120
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
65
65
75
75
85
85
75
REPS
1
3
1
3
1
3
Max Rep
]]> Wed, 01 May 2013 01:45:00 GMT http://www.t-nation.com/readTopic.do?id=5633848 Jdude525's IBB Training Log http://www.t-nation.com/readTopic.do?id=5633326 SHOULDERS - MONDAY - SPECIALIZATION
04-30-2013, 07:24 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 30 Apr 2013 19:24:00 GMT http://www.t-nation.com/readTopic.do?id=5633326 ChrisArm's IBB Training Log http://www.t-nation.com/readTopic.do?id=5603353 SHOULDERS - TUESDAY - FULL BODY
04-07-2013, 08:19 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
400
400
480
480
480
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
140
140
160
160
150
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
195
195
215
215
185
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
180
190
210
215
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
85
95
105
110
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
65
75
95
105
75
REPS
3
3
3
3
Max Rep
]]> Sun, 28 Apr 2013 22:33:00 GMT http://www.t-nation.com/readTopic.do?id=5603353 Fullmecha's IBB Training Log http://www.t-nation.com/readTopic.do?id=5624488 SHOULDERS - MONDAY - SPECIALIZATION
04-23-2013, 06:10 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
135
140
145
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
140
140
140
140
145
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
90
90
90
90
90
90
70
REPS
1
3
1
3
1
3
5
]]> Sun, 28 Apr 2013 01:55:00 GMT http://www.t-nation.com/readTopic.do?id=5624488 Marko029's IBB Training Log http://www.t-nation.com/readTopic.do?id=5630133 SHOULDERS - MONDAY - SPECIALIZATION
04-27-2013, 12:05 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Sat, 27 Apr 2013 12:05:00 GMT http://www.t-nation.com/readTopic.do?id=5630133 AnonSN's IBB Training Log http://www.t-nation.com/readTopic.do?id=5625458 SHOULDERS - MONDAY - SPECIALIZATION
04-23-2013, 11:19 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
145
155
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
120
120
135
135
145
135
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
85
85
95
95
115
115
105/5
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 23 Apr 2013 23:25:00 GMT http://www.t-nation.com/readTopic.do?id=5625458 Dav3ytee's IBB Training Log http://www.t-nation.com/readTopic.do?id=5625369 SHOULDERS - SATURDAY - FULL BODY
04-23-2013, 09:52 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
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
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
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
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
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
REPS
1
3
1
3
Max Rep
]]> http://www.t-nation.com/readTopic.do?id=5625369 BigMike123's IBB Training Log http://www.t-nation.com/readTopic.do?id=5623078 SHOULDERS - MONDAY - SPECIALIZATION
04-22-2013, 04:15 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
225
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Mon, 22 Apr 2013 04:15:00 GMT http://www.t-nation.com/readTopic.do?id=5623078 Rmarsh15's IBB Training Log http://www.t-nation.com/readTopic.do?id=5622965 SHOULDERS - MONDAY - SPECIALIZATION
04-22-2013, 01:26 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
95
105
115
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
85
95
105
115
115
115
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
85
85
85
85
95
95
65
REPS
1
3
1
3
1
3
Max Rep
]]> Mon, 22 Apr 2013 01:26:00 GMT http://www.t-nation.com/readTopic.do?id=5622965 Rmarsh15's IBB Training Log http://www.t-nation.com/readTopic.do?id=5622966 SHOULDERS - MONDAY - SPECIALIZATION
04-22-2013, 01:28 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
95
1
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Mon, 22 Apr 2013 01:28:00 GMT http://www.t-nation.com/readTopic.do?id=5622966 Rmarsh15's IBB Training Log http://www.t-nation.com/readTopic.do?id=5622968 SHOULDERS - MONDAY - SPECIALIZATION
04-22-2013, 01:29 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
95
105
115
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
85
95
105
115
115
115
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
85
85
85
85
95
95
65
REPS
1
3
1
3
1
3
Max Rep
]]> Mon, 22 Apr 2013 01:29:00 GMT http://www.t-nation.com/readTopic.do?id=5622968 JoseRNR's IBB Training Log http://www.t-nation.com/readTopic.do?id=5620191 SHOULDERS - MONDAY - SPECIALIZATION
04-19-2013, 04:41 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
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
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
REPS
1
3
1
3
1
3
Max Rep
]]> Fri, 19 Apr 2013 16:41:00 GMT http://www.t-nation.com/readTopic.do?id=5620191 Marvelousmatt's IBB Training Log http://www.t-nation.com/readTopic.do?id=5570424 SHOULDERS - MONDAY - SPECIALIZATION
03-11-2013, 10:14 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
125
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
125
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
115
REPS
1
3
1
3
1
3
Max Rep
]]> Tue, 16 Apr 2013 22:24:00 GMT http://www.t-nation.com/readTopic.do?id=5570424