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Old 03-13-2013, 10:40 AM   #65
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 - 03/11/2013

PWO Supp – 1 and half scoops of Jugg HP - Pink Lemonade, 1 micro scoop of Agmatine, and 5g creatine



Warm Up – Official THE BOX SET warm up. (video coming at some point!)

Intra Supp: Infinite Force – Grape



Stats
Weight: 187.0
Location: Anytime Fitness
Mood: Average
Length: 70 minutes




*THE BOX SET is a 5 day split program: Arms, Quads, Chest, Shoulders, and Back/Hamstrings. It’s also a 4 training protocol split: HEAVY, SPEED, FORM, REPETITION. The intent of this program is improve overall strength, power or explosiveness, and size or mass. By rotating the muscle groups and the training protocols, every single body part gets worked every week, but in a different way even though the exercises are the same. By changing up the rep range, weight threshold, and rest time, this program is the complete package. It’s comprised of a 4 week TRAIN, 1 week DELOAD sequence that keeps the Main lifts constant, but changes the Accessory lifts slightly in each Volume.





SPEED SQUATS
This workout is intended to use DYNAMIC EFFORT training protocol for Quads.

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. I will use bands whenever possible.

Main Lift

Back Squat
*resting only the time it takes my partner to do his set
Set 1 – 175lbs x 2 reps (55% of 1RM)
Set 2 – 175lbs x 2 reps (55% of 1RM)
Set 3 – 175lbs x 2 reps (55% of 1RM)
Set 4 – 175lbs x 2 reps (55% of 1RM)
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 – 600lbs 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 – 300lbs x 12 reps
Set 2 – 300lbs x 12 reps


Finisher

Stability Ball Crunches –-> amap = 133 reps


Cool down and stretching
__________________

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