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Old 03-15-2013, 08:29 PM   #72
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 - 03/15/2013

PWO Supp – 1 scoop of Jugg HP - Wild Cherry, 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: 187.2
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.

WINGS AND HAMMIES

Description:
5 total sets, 2 Warm Up sets at 5 reps and then 3 working sets at 65%, 75%, and 85%. Then the Accessory Lifts I did 5 sets of 10 with a Finisher.




Main Lift

Barbell Deadlift – hooks
*rest times were 120 seconds.
Set 1 – 185lbs x 5 reps (Warm Up)
Set 2 – 185lbs x 5 reps (Warm Up)
Set 3 – 215lbs x 5 reps (65% of 1RM)
Set 4 – 245lbs x 5 reps (75% of 1RM)
Set 5 – 275lbs x 5 reps (85% of 1RM)


Accessory Lifts

Pullups
*rest times were 60 seconds.
Set 1 – BW x 10 reps (overhand grip)
Set 2 – BW x 10 reps (crossfit kipping)
Set 3 – BW x 8 reps (overhand grip)
Set 4 – BW x reps (neutral grip)
Set 5 – BW x 10 reps (neutral grip)

Wide Grip Straight Arm Pulldown
*rest times were 60 seconds.
Set 1 – 120lbs x 10 reps
Set 2 – 120lbs x 10 reps
Set 3 – 120lbs x 10 reps
Set 4 – 120lbs x 10 reps
Set 5 – 120lbs x 10 reps


Seated Cable Row
*rest times were 90 seconds.
Set 1 – 140lbs x 10 reps
Set 2 – 140lbs x 10 reps
Set 3 – 140lbs x 10 reps
Set 4 – 140lbs x 10 reps
Set 5 – 140lbs x 10 reps

FINISHER
Bodyweight Squats down to a 14” ball – to fatigue = 87 total reps!
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