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Fragilefutant's I,Bodybuilder Training Log Rating 1

fragilefutant Level 0 PM Hub LiveSpill Videos Photos Friends Find Posts Chat Join date: Dec 2009 Location: Ohio, USA Posts: 24 I H8 my computer - lost everything and had to reenter all the info. First week in, took some getting use to, new movements, rep schemes, how much weight to use, etc. should be all dialed in for next week. It should be illegal to abuse the shoulders this much - I LOVE IT!!! Report Post

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - MONDAY - SPECIALIZATION 02-04-2010, 01:53 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 225 235 lbs 255 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 185 185 195 205 215 225 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 135 135 155 155 175 175 135 x 11 REPS 1 3 1 3 1 3 Max Rep

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - TUESDAY - FULL BODY 02-04-2010, 01:57 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 810 lbs 810 900 900 720 x 11 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 140 140 160 160 130 x 6 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 235 235 275 275 225 x 8 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 160 180 200 220 180 x 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 115 135 160 160 135 x 6 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 85 105 105 65 x 8 REPS 3 3 3 3 Max Rep

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - WEDNESDAY - SPECIALIZATION 02-04-2010, 02:00 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 235 lbs 235 235 235 235 235 235 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 20 25 25 25 25 25 25 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 135 135 135 145 145 145 145 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 30 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 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 225 225 225 225 225 225 225 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 95 95 95 95 95 95 95 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 50 50 50 50 50 50 50 REPS 2 2 2 2 2 2 2

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - FRIDAY - SPECIALIZATION 02-06-2010, 01:16 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 55 55 55 55 55 55 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 65 65 65 65 65 75 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 40 REPS 3 4 5 5 5* 5*

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - SATURDAY - FULL BODY 02-07-2010, 03:50 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 315 lbs 355 385 405 315 x 8 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 160 180 200 220 180 x 11 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 bw bw bw bw bw x 5 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 x 11 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 55 55 75 70 55 x 8 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 45 45 55 55 40 x 8 REPS 1 3 1 3 Max Rep

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - MONDAY - SPECIALIZATION 02-08-2010, 09:43 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 255 lbs 275 295 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 155 165 175 195 215 235 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 155 155 175 175 185 185 135 x 12 REPS 1 3 1 3 1 3 Max Rep

fragilefutant Level 0 PM Hub LiveSpill Videos Photos Friends Find Posts Chat Join date: Dec 2009 Location: Ohio, USA Posts: 24 start of week 2 - feel great, went up in everything so far. Must say I know my body better this time around eg. how I'm exploding, when I'm grinding, when to stop, etc. Feel dialed in and pumped for the weeks to come. Report Post

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - TUESDAY - FULL BODY 02-09-2010, 01:42 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 900 lbs 900 1080 1080 630 x 12 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 160 160 180 180 160 x 6 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 245 245 275 275 225 x 11 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 180 190 200 210 170 x 8 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 95 105 115 125 95 x 8 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 75 85 95 105 75 x 8 REPS 3 3 3 3 Max Rep

fragilefutant Level 0 PM Hub LiveSpill Videos Photos Friends Find Posts Chat Join date: Dec 2009 Location: Ohio, USA Posts: 24 used standard incline leg press for A1 starting with 10 - 45 lbs plates on each side felt weak in B1 & C1, didn't go heavy to ensure exploding power Report Post

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - WEDNESDAY - SPECIALIZATION 02-11-2010, 11:18 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 245 245 245 245 245 245 245 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 30 30 30 30 30 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 135 155 135 135 135 135 135 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 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 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 225 225 225 225 225 225 225 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 95 95 95 95 95 95 95 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 70 60 60 60 60 60 60 REPS 2 2 2 2 2 2 2

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - FRIDAY - SPECIALIZATION 02-13-2010, 03:43 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 lbs 135 135 145 145 145 145 REPS 3 3 3 3 3* 3* 7 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 65 65 65 65 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 95 100 100 100 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 40 40 40 45 45 45 REPS 3 4 5 5 5* 5*

fragilefutant Level 0 PM Hub LiveSpill Videos Photos Friends Find Posts Chat Join date: Dec 2009 Location: Ohio, USA Posts: 24 jacked up the weight halfway through on everything, wasn't getting proper burn, all done with little to no rest in between sets - felt strong today, did some extra sets then did some heavy shrugs and neck machine work at the end of work out - I'm lovin' this program - thank you Report Post

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - SATURDAY - FULL BODY 02-13-2010, 08:42 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 315 lbs 365 415 465 325 x 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 140 160 180 210 140 x 10 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 bw bw bw bw bw x 5 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 35s 40s 45s 45s 40s x 8 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 65s 65s 75s 75s 60 x 8 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 40s 40s 50s 45s 35s x 8 REPS 1 3 1 3 Max Rep

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - MONDAY - SPECIALIZATION 02-17-2010, 04:14 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 285 lbs 305 325 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 195 215 225 235 245 255 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 155 155 175 175 185 185 155 x 10 REPS 1 3 1 3 1 3 Max Rep

fragilefutant Level 0 PM Hub LiveSpill Videos Photos Friends Find Posts Chat Join date: Dec 2009 Location: Ohio, USA Posts: 24 last week (3) on shoulder phase, seein sick results - stronger than ever - went up in everything again, can't wait to start the back phase next week Report Post

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - TUESDAY - FULL BODY 02-17-2010, 04:29 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 900 lbs 900 1080 1080 630 x 12 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 160 160 180 180 160 x 8 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 255 255 285 285 255 x 6 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 160 180 200 230 160 x 8 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 95 115 135 145 115 x 8 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 75 85 100 110 75 x 8 REPS 3 3 3 3 Max Rep

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - WEDNESDAY - SPECIALIZATION 02-22-2010, 02:09 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 295 lbs 295 295 295 295 295 295 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 35s 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 155 155 155 155 155 155 155 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 45s 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 155 155 155 155 155 155 155 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 245 245 245 245 245 245 245 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 100 100 100 100 100 100 100 REPS 2 2 2 2 2 2 2

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 SHOULDERS - FRIDAY - SPECIALIZATION 02-22-2010, 02:14 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 lbs 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 70s 70s 70s 70s 70s 70s 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 75 75 75 75 75 75 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 50s 50s 50s 50s 50s 50s REPS 3 4 5 5 5* 5*

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 BACK - MONDAY - SPECIALIZATION 02-27-2010, 04:53 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 325 lbs 375 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 225 245 275 325 375 425 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 bw bw bw bw bw bw 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 160 170 180 190 200 220 160 x 8 REPS 3 3 3 3 3 3 Max Rep

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 BACK - TUESDAY - FULL BODY 02-27-2010, 05:07 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 225 lbs 225 270 270 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 180 180 190 190 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 275 275 285 285 225 x 15 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 95 95 115 115 95 x 8 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 105 115 125 135 105 x 11 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 105 115 125 135 105 x 22 REPS 3 3 3 3 Max Rep

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 BACK - WEDNESDAY - SPECIALIZATION 02-27-2010, 05:13 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 365 lbs 365 365 365 365 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 335 335 335 335 335 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 180 180 180 180 180 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 bw bw bw bw bw REPS 2 2 2 2 2

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 BACK - FRIDAY - SPECIALIZATION 02-27-2010, 05:19 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 lbs 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 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 15 15 15 15 15 15 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 130 130 130 130 130 130 REPS 3 4 5 5 5* 5*

fragilefutant Level 0 | Join Date: Dec 2009 | Location: Ohio, USA | Posts: 24 BACK - SATURDAY - FULL BODY 02-28-2010, 04:18 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 25s 30s 35s 40s REPS 3 3 3 3 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 70 lbs 80 90 100 70 x 8 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 185 205 225 235 185 x 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 65 75 85 95 75 x 10 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 40 50 60 70 50 x 8 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 bw+25 bw+25 bw+50 bw+50 bw x 8 REPS 1 3 1 3 Max Rep

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