Hahhaaha you post this shit in Squat Rack curls?
Damn dude thats some fucked up shit lol must have been face paliming yourself till blood showed!
[quote]Diluted56 wrote:
must have been face paliming yourself till blood showed![/quote]
Lol to the bone.
Phase 1 - Specialisation
A1 - Push Press - Dynamic Pre-activation
5sets x 3
40x5x3
A2 - Seated Dumbbell Press - Capacity Ramping
5sets x 3,4,5*
28x3
28x4
28x5
28x5
28x5 —> End Set
B1 - Power Snatch - Dynamic Pre-activation
6sets x 3
40x6x3
B2 - Dumbbell Upright Row - Capacity Ramping
6sets x 3,4,5
18x3
18x4
18x5
18x5
18x5
18x5 ----> End Set
Leg press calf - 140x15,12,12
Light abs
Metabolic Circuit Day
4 exercises
Warm up: Foam rolling stretches
Bench Press: 70kg x 3
Vertical jumps: x 5
Power snatch: 40x3
5kg medicine ball slam: x5
Do this 6 times
Basis of doing this is to keep the motor patterns fresh, lessen the on coming of stiffness, focus on being explosive and aid recovery.
PHASE 1 - Specialisation
Seated Overhead Barbell Press - Activation Cluster
3sets x 3x1
40x1,1,1 --------------> warm up set
45x1,1,1
50x1,1,1
55x1,1,1
60x1,1,1
65x1,1,1
70x1,1,1
High Incline Bench press - Forse Spectrum Ramping
70x3
80x3
85x3
Push Press - Rachet Loading
7sets x 1,3
40x3
45x3
50x3
55x3
60x1,3
65x1,3
70x1
Phase 1 - Fullbody workout
A1 - Leg Press - Rachet Load
5sets x 1,3
100x5
140x5
180x5
220x1,3
260x1,3
200x15
A2 - Leg Curl - Rachet Load
40x1,3
47x1,3
32.5x15
B1 - Bench Press - Rachet Load
5sets x 1,3
60x10
70x3
80x3
90x3
100x1,3
105x1,3 ----> same as above
90x10
(Bench press felt AMAZING TODAY, had a good setup and felt strong the whole time lifting)!!!
B2 - Seated row - Rachet Load
67x1,3
75x1,3
60x12
C1 - Floor Skullcrushers - Force Spectrum Ramping
5sets x 3 with max reps
30x3
35x3
40x3
45x3
35x12
C2 - Preacher Curl - Force Spectrum Ramping
5sets x 3 with max
30x3
30x3
30x3
30x3
30x12
A1 - Seated overhead barbell press - Max Force Set
40x3
40x3
55x3
60x2x7
A2 - Dumbbell Later Raise - Max Force Set
12x2x7
A3 - Push press - Max Force Set
60x2x7
A4 - Dumbell Front Raise - Max Force Set
12x2x7
B1 - High Power pull - Max Force Set
50x2x7
B2 - Low power pull - Max Force Set
90x7
C1 - Upright Row - Max Force Set
352x7
C2 - Face Pull
20x2x7
Calves - Leg Press - Sitting calf raise - 60x15x3
Abs
Metabolic Circuit Day
4 exercises
Warm up: Foam rolling stretches
Front squat: 40x3
Power snatch: 40x3
Push ups: x5
5kg medicine ball slam: x5
Do this 6 times
Basis of doing this is to keep the motor patterns fresh, lessen the on coming of stiffness, focus on being explosive and aid recovery.
Phase 1 - Specialisation
A1 - Push Press - Dynamic Pre-activation
6sets x 3
40x5x3
A2 - Seated Dumbbell Press - Capacity Ramping
6sets x 3,4,5*
28x3
28x4
28x5
28x5
28x5
28x5 —> End Set
B1 - Power Snatch - Dynamic Pre-activation
6sets x 3
45x6x3 ----> explosive as SHIT!!! felt ggggggoooooooooooooooooooooood!
B2 - HIgh power row - Capacity Ramping
6sets x 3,4,5
45x3
45x4
45x5
45x5
45x5
45x5 ----> End Set
Seated calf raise: 50x15,12,10
Light abs
Phase 1 - Full Body Workout
A1 - Romanian Deadlift - Force Spectrum Ramping
5sets x 3 with max reps
60x3
70x3
80x3
90x3
70x12 ----> Romanian Dead Lift
A2 - Leg Extensions - Force Spectrum Ramping
5sets x 3 with max reps
60x3
65x3
70x3
75x3
60x12
B1 - Wide Grip Pullups - Force Spectrum Ramping
5sets x 3 with max reps
x3
x3
x3
x3
x8
B2 - Floor Fly - Force Spectrum Raping
5sets x 3 with max reps
10x3
11x3
14x3
16x3
14x12
C1 - Dumbbell Hammer Curl - Rachet Loading
4sets x max reps
20x1,3
23x1,3
18x15
C2 - Dumbbell Hammer Extensions - Rachet Loading
4sets x max reps
10x1,3
11x1,3
9x12
Check your PMs for the number
Oh and she stays in Atlantic Beach. She works from home.
PHASE 1 - Specialisation
Seated Overhead Barbell Press - Activation Cluster
3sets x 3x1
40x1,1,1 --------------> warm up set
45x1,1,1
50x1,1,1
55x1,1,1
60x1,1,1
65x1,1,1
High Incline Bench press - Forse Spectrum Ramping
65x3
70x3
80x3
85x3
Push Press - Force Spectrum |Ramping
7sets x 1,3
40x3
45x3
50x3
55x3
60x3
65x3
70x3
55x15
Calves
|Abs
Metabolic Circuit Day
4 exercises
Warm up: Foam rolling stretches
Zercher squat: 60x3
Power snatch: 40x3
Push ups: x5
5kg medicine ball slam: x5
Do this 6 times
Basis of doing this is to keep the motor patterns fresh, lessen the on coming of stiffness, focus on being explosive and aid recovery.
A1 - Seated overhead barbell press - Max Force Set
40x3
40x3
60x2x7
65x2x7
A2 - Dumbbell Later Raise - Max Force Set
12x2x7
A3 - Push press - Max Force Set
65x2x7
A4 - Dumbell Front Raise - Max Force Set
12x2x7
B1 - High Power pull - Max Force Set
60x2x7
B2 - Low power pull - Max Force Set
100x2x7
C1 - Upright Row - Max Force Set
402x7
C2 - Face Pull
20x2x7
Calves - Seated Leg Press - Sitting calf raise
79x15
82x15
82x15
Abs
Metabolic Circuit Day
4 exercises
Warm up: Foam rolling stretches
Zercher squat: 60x3
Power snatch: 40x3
Power clean: 40x3
Box jumps: x5
Do this 6 times
Basis of doing this is to keep the motor patterns fresh, lessen the on coming of stiffness, focus on being explosive and aid recovery.
Phase 1 - Specialisation
A1 - Push Press - Dynamic Pre-activation
6sets x 3
50x6x3
A2 - Standing Dumbbell Press - Capacity Ramping
6sets x 3,4,5*
20x3
20x4
20x5
20x5
20x5
20x5 —> End Set
B1 - Power Snatch - Dynamic Pre-activation
6sets x 3
40x6x3
B2 - HIgh power row - Capacity Ramping
6sets x 3,4,5
45x3
45x4
45x5
45x5
45x5
45x5 ----> End Set
Seated leg press calf press: 90x10x3
Light abs
Today started PHASE 2 of the IBB… been a good 4 weeks of Phase 1!
Straight arm pull down - Activiation cluster
20x1,1,1 x 2
Chest supported row (underhand) - Force Spectrum Ramping
30x3
40x3
50x3
55x3
60x3
65x3
Medium grip pull ups - Force Spectrum Ramping
BW x 3 x 6
Seated row - Force Spectrum Ramping
45x3
52x3
60x3
67x3
72x3
80x3
67x12
Calves
Abs
A1 - Single leg leg press - Rachet Load
warm up sets
80x1,3
90x1,3
A2 - Single leg lying hamstring curl - Rachet load
15x1,3
20x1,3
B1 - Bench press - Rachet Load
60x5
70x3
80x3
90x3
100x3
105x1,3
110x1,3
90x10
B2 - Wide grip Ez barbell curl - Rachet Load
30x1,3
35x1,3
30x10
C1 - Triceps rope pushdown on lat pulldown machine - Force Spectrum Ramping
20x3
25x3
30x3
35x3
25x15
C2 - Upright Ez barbell row - Force Spectrum Ramping
25x3
30x3
35x3
40x3
20x15
A1 - Straiht arm lat pulldown - Max Force Rep
35x2x7
A2 - Wide grip row - Max force Rep
52x2x7
A3 - Dumbbell Shrugs - Max Force Rep
40x2x7
A4 - Close grip row - Max Force Rep
85x2x7
A5 - Medium grip pull up - Max Force Rep
Bwx2x7