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Old 02-25-2013, 12:23 PM   #48
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 - 02/24/2013

Stats
Weight: 186.2
Location: Anytime Fitness
Mood: Average
Length: 65 minutes

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



Warm Up – perfecting a new The Box Set ballistic warmup

Intra Supp: Infinite Force – Grape







Bi's and Tri's

Still beta testing some THE BOX SET workouts.
*I’ll get into the program I’m writing more and more in the next 4 months, but this is another sample workout. Again, didn’t use bands like I will for the actual workout. I think that will help step up the intensity.

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 Bicep Lift

Preacher Curl
*resting only the time it takes my partner to do his set
Set 1 – 80lbs x 3 reps (55% of 1RM)
Set 2 – 80lbs x 3 reps (55% of 1RM)
Set 3 – 80lbs x 3 reps (55% of 1RM)
Set 4 – 80lbs x 3 reps (55% of 1RM)
Set 5 – 80lbs x 3 reps (55% of 1RM)
Set 6 – 80lbs x 3 reps (55% of 1RM)
Set 7 – 80lbs x 3 reps (55% of 1RM)
Set 8 – 80lbs x 3 reps (55% of 1RM)
Set 9 – 80lbs x 3 reps (55% of 1RM)
Set 10 – 80lbs x 3 reps (55% of 1RM)
Set 11 – 80lbs x 3 reps (55% of 1RM)
Set 12 – 80lbs x 3 reps (55% of 1RM)

Main Tricep Lift

Close Grip Bench
*resting only the time it takes my partner to do his set
Set 1 – 125lbs x 3 reps (55% of 1RM)
Set 2 – 125lbs x 3 reps (55% of 1RM)
Set 3 – 125lbs x 3 reps (55% of 1RM)
Set 4 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 6 – 125lbs x 3 reps (55% of 1RM)
Set 7 – 125lbs x 3 reps (55% of 1RM)
Set 8 – 125lbs x 3 reps (55% of 1RM)
Set 9 – 125lbs x 3 reps (55% of 1RM)
Set 10 – 125lbs x 3 reps (55% of 1RM)
Set 11 – 125lbs x 3 reps (55% of 1RM)
Set 12 – 125lbs x 3 reps (55% of 1RM)


Accessory Lifts

Hammer Curl
*resting about 60 seconds.
Set 1 – 45’s x 12 reps
Set 2 – 45’s x 12 reps
Set 3 – 45’s x 12 reps

Weighted Dips
*resting about 60 seconds.
Set 1 --> +35lbs x 12 reps
Set 2 --> +35lbs x 12 reps
Set 3 --> +35lbs x 12 reps



Accessory Forearm Lifts

Reverse Cable Curl
*resting only the time it takes my partner to do his set
Set 1 – 66lbs x 12 reps
Set 2 – 66lbs x 12 reps
Set 3 – 66lbs x 12 reps

Simulated Rope Climb (check out my video below for example)
*resting only the time it takes my partner to do his set

Set 1 – seated
Set 2 – seated
Set 3 – seated

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http://muscleandbrawn.com/forums/tra...t-welcome.html
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