I do follow the KB training method.
My program is at www.phanos.org
(trainingen, Mila, zomer) don't know if it's all uderstandable (some Dutch and short forms)
it's a few week routine. I start with a relaxed week and should build up.. but sometimes my trainer makes some special programs.
jost power training..
up to 140 kilo's (my weight is 63)
i don't know all the names of the excersices, but did some for my abbs, my arms my hips, and my back.
arms up to 50
weights from 20 to 50
today i will do a long relaxed run, to be able to train good tomorrow