RESURRECTION - Trial by POWER!!!

[King Silverback]

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]

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

 

[BoneCrusher]

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

 

[Triple Threat]

New program, New Journal!!!

Pausing in the hole was an experience!!!

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

 

[Bakerboy]

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

 

[DeadBolt]

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

 

[Double D]

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

 

[Pylon]

Looks like fun! Good luck with it!

 

[King Silverback]

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

Thank you Brother Bad!!!

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

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

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

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

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

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

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!!!

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!!!

Looks like fun! Good luck with it!

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

 

[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.

 

[King Silverback]

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!!!

 

[King Silverback]

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]

Damn incredible bench numbers Archie!!!

 

[Bakerboy]

Your light days would squish me like a bug. AA = inspiration in a can.

 

[Rocco32]

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]

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

 

[Double D]

Exactly!!!!!

 

[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!"

 

[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

 

[King Silverback]

Damn incredible bench numbers Archie!!!

Thank you Brother D2, appreciate that!!!

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!!!

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?!!

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!!!

Exactly!!!!!

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!!!

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]

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]

Strong looking lifts AA!!

 

[Triple Threat]

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

 

[King Silverback]

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???

Strong looking lifts AA!!

Thanks Brother YM, comin from you that means ALOT!!!

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

I'm sticking with the current routine for at least 4 weeks and then not sure!!! To be honest, lower reps intimidate me!!! However if I go the Heavy Duty route, I will be doing 3 reps max, so we'll see!!!

 

[Triple Threat]

You know anything about cuffs???

Sure do. First you start off with a sensual massage. As she starts to relax, attach one end of the cuffs to the bed post. Then, slowly attach the other end to her ankle. Repeat for the other ankle. Then use two more cuffs to do the same to her wrists. Then as she's lying there ... Wait a minute. Those aren't the cuffs you were talking about, right?

 

[King Silverback]

Sure do. First you start off with a sensual massage. As she starts to relax, attach one end of the cuffs to the bed post. Then, slowly attach the other end to her ankle. Repeat for the other ankle. Then use two more cuffs to do the same to her wrists. Then as she's lying there ... Wait a minute. Those aren't the cuffs you were talking about, right?

Those are EXACTLY the cuffs I was talkin about!!!

 

[King Silverback]

Today 2-23-07

Back/Biceps/Abs

Deadlifts (Thick bar)
225x5
275x5
315x5
335x5
355x5

Dorian Rows
135/side(270 total)x10
r/p 10 seconds
135/side(270 total)x4
r/p 10 seconds
135/side(270 total)x3

Hyperextensions (Matrix Machine) ss w/Nitro Abs
205x15 / 210x15
205x6 / 210x10

BB Spider Curls
80x10
r/p 10 seconds
80x3
r/p 10 seconds
80x2

Deads are slow to come to me, trying to get form down so don't make fun of my #'s please!!! Also went with the thicker bar to work on grip as well, I'm really starting to like these, does that make me sick??? LOL!!!

Also didn't really care for the hyperextensions on the machine, someone was on the manual one so next time I will use the other one, a better stretch and feel I would imagine!!!

 

[Stewart14]

Today 2-23-07

Back/Biceps/Abs

Deadlifts (Thick bar)
225x5
275x5
315x5
335x5
355x5

Dorian Rows
135/side(270 total)x10
r/p 10 seconds
135/side(270 total)x4
r/p 10 seconds
135/side(270 total)x3

Hyperextensions (Matrix Machine) ss w/Nitro Abs
205x15 / 210x15
205x6 / 210x10

BB Spider Curls
80x10
r/p 10 seconds
80x3
r/p 10 seconds
80x2

Deads are slow to come to me, trying to get form down so don't make fun of my #'s please!!! Also went with the thicker bar to work on grip as well, I'm really starting to like these, does that make me sick??? LOL!!!

Also didn't really care for the hyperextensions on the machine, someone was on the manual one so next time I will use the other one, a better stretch and feel I would imagine!!!

damn AA, that's a killer workout there! 270 on the barbell rows? no shit? THAT is impressive

 

[Rocco32]

Looking great Archie! And those Deads are nothing to laugh at buddy...esp with a thick bar. Props on working on grip right from the start

 

[JerseyDevil]

Just spotted this new journal.

Love it, love it, love it!!! I had my reservations about you mixing pure power and rest/pause, but so far it looks awesome dawg!