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Old 02-19-2013, 02:48 PM   #37
kennknee
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Join Date: Jan 2013
Location: St. Louis, MO
Posts: 511
Training Exp: 18 months
Training Type: Wendler 531
Fav Exercise: Bench Press with chains
Fav Supp: Juggernaut HP pre workout
Reputation: 12652
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@MrThreeSixtee - kennknee - Training and Supp Log - 02/18/2013

PWO Supp – 1 and half scoops of Jugg HP - Pink Lemonade




Intra Supp: Infinite Force – Grape



Stats
Weight: 185.2
Location: Anytime Fitness
Mood: Average
Length: 65 minutes





SPEED SQUATS

Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*I’ll get into the program I’m writing more and more in the next 4 months, but this is a sample. I think this one went really well. I did this one with my workout partner, and we were able to move in and out of the exercises quickly. I did not use bands, but I will in the actual program. In fact, I will try to use bands on all Dynamic Effort lifts; it keeps you from “banging” the joints.

Description:
On most muscle groups, the “SPEED” day will be a series of high sets, but minimal reps on the main lift, then the opposite on accessory lifts. This protocol is typical of Dynamic Effort – which is used to teach the nervous system to fire quickly.

Main Lift

Back Squat
*resting only the time it takes my partner to do his set
Set 1 – 155lbs x 2 reps
Set 2 – 155lbs x 2 reps
Set 3 – 155lbs x 2 reps
Set 4 – 155lbs x 2 reps
Set 5 – 175lbs x 2 reps (55% of 1RM)
Set 6 – 175lbs x 2 reps (55% of 1RM)
Set 7 – 175lbs x 2 reps (55% of 1RM)
Set 8 – 175lbs x 2 reps (55% of 1RM)
Set 9 – 175lbs x 2 reps (55% of 1RM)
Set 10 – 175lbs x 2 reps (55% of 1RM)
Set 11 – 175lbs x 2 reps (55% of 1RM)
Set 12 – 175lbs x 2 reps (55% of 1RM)


Accessory Lifts

Deep Leg Press
*resting only the time it takes my partner to do his set
Set 1 – 570lbs x 12 reps
Set 2 – 570lbs x 12 reps

Front Squat
*resting only the time it takes my partner to do his set
Set 1 – 135lbs x 12 reps
Set 2 – 135lbs x 12 reps

Standing Calf Raises
*resting only the time it takes my partner to do his set
Set 1 – 295lbs x 12 reps
Set 2 – 295lbs x 12 reps

Finisher
Stability Ball Crunches – amap = 106 reps

LISS Cardio
I did a run today also. As always with my customary 2.0% incline on the dreadmil.
TOTAL: 20 minutes, covering 2.6 miles
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Last edited by kennknee; 02-20-2013 at 12:44 PM.
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