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Old 02-15-2009, 08:37 PM   #69
Scott Allen Hanson
Member Scott Allen Hanson is offline
 
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Join Date: Sep 2006
Location: Idaho Falls  Idaho
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Toan Tran View Post
CK, thanks for the clarification.

couple more questions for any who can answer:

i'm referring to program chart on page 9 of the article. week 1, shoulder press day.

"Choose one of the protocols
10-7-4
10=>15 reps"

what exactly does this nomenclature mean: "x=>x reps"

does this mean do a 10-7-4 OR one set of 10-15 reps?


and i also have the same question as Amber in regards to Day 2.
With a lighter weight, do a set of 10, then a set of 7, then a set or 4, OR, alternatively, do one set of 10-15 reps.

As to Amber's question, do 3 sets of 3 reps, increasing the weight on each successive set, trying to achieve a 3 rep max. Then, do a 15-20 rep set at a significantly lighter weight.

Note that they discourage just jumping in without an intro cycle (see page 7 of the article).
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