RESURRECTION - Trial by POWER!!!

Archangel · 02-19-2007, 06:09 PM

New program, New Journal!!!

New routine
Angel-ized 5x5!!!

Mon.
Squats 5x5
Leg Press (r/p)
SLDL's alternated w/ Leg Curls (r/p)
Calve Raises (r/p)

Wed.
Flat BB Bench 5x5
Seated Military Press (r/p)
CG Bench (r/p)
Dips alternated w/ Pushdowns (r/p)

Fri.
Deadlifts 5x5
Dorian Rows alternated w/ Seated rows (r/p)
Hyperextensions (r/p)
BB Curls (r/p)

This is the rough draft, will/might change exercises as needed/wanted!!!

Today 2-19-07

RC = 3/1/explode/1

Squats ATF
225x5
275x5
295x5
315x5
325x5
Went light, getting form and bar/feet placement!!!

Leg Press
540x12
r/p 10 seconds
540x5
r/p 10 seconds
540x3

Calve Presses
540x17
r/p 10 seconds
540x7
r/p 10 seconds
540x5

SLDL's
225x11
r/p 10 seconds
225x4
r/p 10 seconds
225x2

Stopped all 1-2 reps shy of failure, going light to get form and technique down!!! Pausing in the hole was an experience!!!

WantItBad · 02-19-2007, 06:10 PM

nice workouts!!!!!!!!!!!!!!!!!!!!!!

BoneCrusher · 02-19-2007, 06:25 PM

You're lookin pretty serious here ... good to see man keep up the strong mindset

Triple Threat · 02-19-2007, 06:31 PM

Quote:

Originally Posted by Archangel

New program, New Journal!!!

Quote:

Pausing in the hole was an experience!!!

Yes it is, but how did you like the squats?

Bakerboy · 02-19-2007, 06:50 PM

Get this man a glass of water! Wow! Godzilla returns.

DeadBolt · 02-20-2007, 05:55 AM

Arch your a beast bud! Glad to see a new journal can't wait to see how this routine pans out!

Double D · 02-20-2007, 07:57 AM

I read the new journal title and was like thats right this will get interesting. I like the routine Archie.

Pylon · 02-20-2007, 09:08 AM

Looks like fun! Good luck with it!

Archangel · 02-20-2007, 05:29 PM

Quote:

Originally Posted by WantItBad

nice workouts!!!!!!!!!!!!!!!!!!!!!!

Thank you Brother Bad!!!

Quote:

Originally Posted by BoneCrusher

You're lookin pretty serious here ... good to see man keep up the strong mindset

Thanks for stoppin in Brother Crusher, appreciate that!!!

Quote:

Originally Posted by Triple Threat

Yes it is, but how did you like the squats?

I actualy LOVED the feel, felt more slid and secure, if that makes sense!!!

Quote:

Originally Posted by Bakerboy

Get this man a glass of water! Wow! Godzilla returns.

Thank you for that encouragement my Friend, appreciate that!!!

Quote:

Originally Posted by DeadBolt

Arch your a beast bud! Glad to see a new journal can't wait to see how this routine pans out!

Brother Bolt, thank you so much my Friend, thats 2 of us, hopefully good enough to compete in Powerlifting someday!!!

Quote:

Originally Posted by Double D

I read the new journal title and was like thats right this will get interesting. I like the routine Archie.

Glad you like the new routine, looking forward to seeing where this takes me!!!

Quote:

Originally Posted by Pylon

Looks like fun! Good luck with it!

Thank you for the well wishes, appreciate that my Friend!!!

Double D · 02-20-2007, 05:35 PM

I think you will get the best of both worlds. I believe there will be some dense muscle attained along with the same good old stuff that is all about a bodybuilders workout.

Archangel · 02-21-2007, 06:09 PM

Quote:

Originally Posted by Double D

I think you will get the best of both worlds. I believe there will be some dense muscle attained along with the same good old stuff that is all about a bodybuilders workout.

Sounds good to me!!!

Archangel · 02-21-2007, 06:20 PM

Today 2-21-07

RC=3/pause/explode/pause

Chest/Delts/Triceps

Flat BB Bench
225x5
245x5
255x5
265x5
275x5

Incline DB Press
60x15
r/p 10 seconds
60x10
r/p 10 seconds
60x6

Seated Military Press
185x10
r/p 10 seconds
185x4
r/p 10 seconds
185x2

CG Bench Press
225x8
r/p 10 seconds
225x4
r/p 10 seconds
225x2

Rotator Cuff work

Going Light to get form down, pausing for a complete 1 count to prepare for actual meet!!!

Also on a side note, ALL secondary work I'm aiming for higher reps, with a minimum of 10 reps on first mini set!!!

Double D · 02-21-2007, 06:29 PM

Damn incredible bench numbers Archie!!!

Bakerboy · 02-21-2007, 06:43 PM

Your light days would squish me like a bug.

AA = inspiration in a can.

Rocco32 · 02-21-2007, 07:45 PM

Quote:

Originally Posted by Bakerboy

Your light days would squish me like a bug.

AA = inspiration in a can.

Me too. Looking good Archie! Can't wait until you do a meet. How much do you weigh right now and what weight are you hoping to compete at?

Triple Threat · 02-21-2007, 07:47 PM

It will be interesting to see what Arch can do once he starts hitting singles.

Double D · 02-21-2007, 07:47 PM

Exactly!!!!!

Pylon · 02-22-2007, 05:27 AM

They'll up his gym membership price to cover the cost of all the new plates he'll be requesting.

"What do you mean you won't let me bench press you? Either get me some more iron or hang on to this bar!"

WantItBad · 02-22-2007, 06:41 AM

lol arch is a strong man with an insane work ethic awesome workout s when arch starts hitting triples doubles and singles..........everyone on IM will bowdown

Archangel · 02-22-2007, 03:19 PM

Quote:

Originally Posted by Double D

Damn incredible bench numbers Archie!!!

Thank you Brother D2, appreciate that!!!

Quote:

Originally Posted by Bakerboy

Your light days would squish me like a bug.

AA = inspiration in a can.

I've seen your w/o's Brother BB, don't sell yourself short my Friend!!! Thank you for the encouragement!!!

Quote:

Originally Posted by Rocco32

Me too. Looking good Archie! Can't wait until you do a meet. How much do you weigh right now and what weight are you hoping to compete at?

Thank you Brother Rocco, I think I'm hovering around 245 or so, wanna get down below 230 or so I think?!!

Quote:

Originally Posted by Triple Threat

It will be interesting to see what Arch can do once he starts hitting singles.

Thanks for the encouragement as well Brother Triple, you guys help me out tremendously!!!

Quote:

Originally Posted by Double D

Exactly!!!!!

Quote:

Originally Posted by Pylon

They'll up his gym membership price to cover the cost of all the new plates he'll be requesting.

"What do you mean you won't let me bench press you? Either get me some more iron or hang on to this bar!"

Sounds good to me, well except the part about upping my membership fees, LOL!!!

Quote:

Originally Posted by WantItBad

lol arch is a strong man with an insane work ethic awesome workout s when arch starts hitting triples doubles and singles..........everyone on IM will bowdown

Thank you Brother Bad, your vote of confidence means ALOT to me my Friend!!!

BoneCrusher · 02-22-2007, 04:17 PM

Quote:

Originally Posted by Archangel

Today 2-21-07

Rotator Cuff work

Going Light to get form down, pausing for a complete 1 count to prepare for actual meet!!!

Also on a side note, ALL secondary work I'm aiming for higher reps, with a minimum of 10 reps on first mini set!!!

Archie do you have cuff issues?

yellowmoomba · 02-22-2007, 05:16 PM

Strong looking lifts AA!!

Triple Threat · 02-22-2007, 05:25 PM

Arch, how long are you planning to run the 5x5 for before starting to go to lower reps?

Archangel · 02-22-2007, 05:54 PM

Quote:

Originally Posted by BoneCrusher

Archie do you have cuff issues?

Don't really know, my strength continues to progress, and it hasn't hurt since I started on GLC2000!!! I think it might be bursitus, not sure!!! You know anything about cuffs???

Quote:

Originally Posted by yellowmoomba

Strong looking lifts AA!!

02-19-2007, 06:09 PM	#1
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	RESURRECTION - Trial by POWER!!! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com New program, New Journal!!! New routine Angel-ized 5x5!!! Mon. Squats 5x5 Leg Press (r/p) SLDL's alternated w/ Leg Curls (r/p) Calve Raises (r/p) Wed. Flat BB Bench 5x5 Seated Military Press (r/p) CG Bench (r/p) Dips alternated w/ Pushdowns (r/p) Fri. Deadlifts 5x5 Dorian Rows alternated w/ Seated rows (r/p) Hyperextensions (r/p) BB Curls (r/p) This is the rough draft, will/might change exercises as needed/wanted!!! Today 2-19-07 RC = 3/1/explode/1 Squats ATF 225x5 275x5 295x5 315x5 325x5 Went light, getting form and bar/feet placement!!! Leg Press 540x12 r/p 10 seconds 540x5 r/p 10 seconds 540x3 Calve Presses 540x17 r/p 10 seconds 540x7 r/p 10 seconds 540x5 SLDL's 225x11 r/p 10 seconds 225x4 r/p 10 seconds 225x2 Stopped all 1-2 reps shy of failure, going light to get form and technique down!!! Pausing in the hole was an experience!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-19-2007, 06:10 PM	#2
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	nice workouts!!!!!!!!!!!!!!!!!!!!!!
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

02-19-2007, 06:50 PM	#5
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Get this man a glass of water! Wow! Godzilla returns.
	No strength within, no respect without - Kasmiri Proverb

02-20-2007, 05:55 AM	#6
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,294	Arch your a beast bud! Glad to see a new journal can't wait to see how this routine pans out!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

02-20-2007, 07:57 AM	#7
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I read the new journal title and was like thats right this will get interesting. I like the routine Archie.
	www.crossfit.com

02-19-2007, 06:25 PM	#3
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,311	You're lookin pretty serious here ... good to see man keep up the strong mindset

02-20-2007, 09:08 AM	#8
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	Looks like fun! Good luck with it!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

02-20-2007, 05:35 PM	#10
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I think you will get the best of both worlds. I believe there will be some dense muscle attained along with the same good old stuff that is all about a bodybuilders workout.
	www.crossfit.com

02-21-2007, 06:20 PM	#12
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Today 2-21-07 RC=3/pause/explode/pause Chest/Delts/Triceps Flat BB Bench 225x5 245x5 255x5 265x5 275x5 Incline DB Press 60x15 r/p 10 seconds 60x10 r/p 10 seconds 60x6 Seated Military Press 185x10 r/p 10 seconds 185x4 r/p 10 seconds 185x2 CG Bench Press 225x8 r/p 10 seconds 225x4 r/p 10 seconds 225x2 Rotator Cuff work Going Light to get form down, pausing for a complete 1 count to prepare for actual meet!!! Also on a side note, ALL secondary work I'm aiming for higher reps, with a minimum of 10 reps on first mini set!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-21-2007, 06:29 PM	#13
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Damn incredible bench numbers Archie!!!
	www.crossfit.com

02-21-2007, 06:43 PM	#14
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Your light days would squish me like a bug. AA = inspiration in a can.
	No strength within, no respect without - Kasmiri Proverb

02-21-2007, 07:47 PM	#16
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,319 Photos: 4	It will be interesting to see what Arch can do once he starts hitting singles.

02-22-2007, 05:27 AM	#18
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	They'll up his gym membership price to cover the cost of all the new plates he'll be requesting. "What do you mean you won't let me bench press you? Either get me some more iron or hang on to this bar!"
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

02-22-2007, 06:41 AM	#19
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	lol arch is a strong man with an insane work ethic awesome workout s when arch starts hitting triples doubles and singles..........everyone on IM will bowdown
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

02-22-2007, 05:16 PM	#22
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,465 Photos: 2	Strong looking lifts AA!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

02-22-2007, 05:25 PM	#23
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,319 Photos: 4	Arch, how long are you planning to run the 5x5 for before starting to go to lower reps?