RESURRECTION - Trial by POWER!!!

[King Silverback]

damn Arch, RP on squats??? Are you suicidal??

I absolutely LOVE r/p, totally fries the muscle!!!

Then to follow it up with leg press RP's!

Oh yeah, the burn is so intense, Gotta love it!!!

Dam you are crazy!

Tru Dat!!! LOL!!!

What is r/p??

Sir Arch, 345 on squats????

Rest/Pause, I'm trying to get the #'s up!!!

r/p=rest pause

Thanks for gettin my back Brother D2!!!

what kind of prick warms up with 325?

Oh yeah...a really strong one.

Your killin me Brother Pylon!!!

Thank you Brother DOMS!!! I really like that pic!!!

A big strong one who smites people who call him a prick.

Sir Arch, you need to use that image for your new avy. That is totally you!

Ya think??? Thanks for the compliment!!!

 

[King Silverback]

Today 5-9-07

Push Day

RC=5/1/EXPLODE/1

Light weight to get form and Explosion down!!!

Bench Press
135x12 warmup
185x6 warmup
205x3 warmup
225x1 warmup
245x11
r/p
245x3
r/p
245x2

Standing Military Presses
165x8
r/p
165x3
r/p
165x2

Dips
BWx12
r/p
BWx3
r/p
BWx1

I know, it's time to add weight to the dips, will do, but am alternating these w/close grip benches, so in a couple of weeks!!!

 

[Bakerboy]

Great job Archie.

 

[Pylon]

 

[DeadBolt]

Heya archie check your PMs!

 

[Triple Threat]

Archie has PMS?

 

[DiGiTaL]

Archie has PMS

LOL you never know.
I got a question for ya. So if R/P means Rest/Pause how do you do use/perform it?.

 

[Double D]

Nice workout Archie, KILLER!

 

[DeadBolt]

LOL Noooooo PM........s

Wise ass

DiGi-
Rest pause lets say your benching...Do your reps a rest pause would be after the concentric portion you stop at the top for a rest/pause or vise versa at the bottom of the ecentric portion you would do a rest pause. I dont know the way arch is doing it w/ his workout but alot of people do it once they hit failure...they will rest pause to crank some more out and increase hypertrophy. There are many aspects of it but thats it in a nutshell.

 

[JerseyDevil]

LOL you never know.
I got a question for ya. So if R/P means Rest/Pause how do you do use/perform it?.

Deadbolt's description of a rest pause is correct, but I think Arch does it the way I do..... Doggcrapp style.

Do a set with a weight you can handle for 8-12 reps to failure (DC says 8, but I notice Arch likes to go higher). Rack the weight. Take some DEEP breaths, then after about 20-25 seconds, do another set aiming for 4-6 reps. Rack the weight, rinse and repeat, then go for 1-3 reps. It's killa. I can only do this type of training for 4-5 weeks, then need a break. But Arch is an animal!

 

[DeadBolt]

I can only do this type of training for 4-5 weeks, then need a break.

Thats b/c your old

 

[Triple Threat]

Thats b/c your old

JD and I don't exactly like them words, youngster.

 

[King Silverback]

Great job Archie.

Thank you BRother BB!!!

Heya archie check your PMs!

Did, you have one waiting for ya as I write!!!

Archie has PMS?

LOL you never know.
I got a question for ya. So if R/P means Rest/Pause how do you do use/perform it?.

Just like Brother JD described!!! Welcome to my side of the Gym!!!

Nice workout Archie, KILLER!

Thank you BRother D2!!!

Deadbolt's description of a rest pause is correct, but I think Arch does it the way I do..... Doggcrapp style.

Do a set with a weight you can handle for 8-12 reps to failure (DC says 8, but I notice Arch likes to go higher). Rack the weight. Take some DEEP breaths, then after about 20-25 seconds, do another set aiming for 4-6 reps. Rack the weight, rinse and repeat, then go for 1-3 reps. It's killa. I can only do this type of training for 4-5 weeks, then need a break. But Arch is an animal!

Exactly, thanks for gettin my Back my Friend!!!

Thats b/c your old

Hey now!!!

JD and I don't exactly like them words, youngster.

"sniff, Sniff" I can still smell similac on his Breath Brother Triple!!!

 

[King Silverback]

Today 5-11-07

Pull Day

Rack Deads (pins about mid shin level)
135x12 warmup
225x6 warmup
315x3 warmup
335x1 warmup
375x7
r/p
375x3
r/p
375x1

BB Bent Over Rows (Underhand grip or Dorian Rows)
225x7
r/p
225x3
r/p
225x2

Hammer Strength Pulldowns
270x8
r/p
270x2
r/p
270x1

Standing DB Curls
35x20 (10/10)
r/p
35x8 (4/4)
r/p
35x8 (4/4)

Will be alternating between Rack Deads and Conventional Deads, trying something new!!!

 

[Brutus_G]

Very impressed with the rows and the higher rep deads.

 

[Pylon]

 

[JerseyDevil]

Will be alternating between Rack Deads and Conventional Deads, trying something new!!!

I think that is a great plan Brother Arch. I tried this before, and it seemed to be better then doing deads each time.

 

[Double D]

Very nice workout Archie. Numbers lookin strong.

 

[JerseyDevil]

What's up Brother Arch?

 

[Fitgirl70]

Sir Arch!!!

I bow to you sir.

 

[King Silverback]

Hi all, sorry have not been on, been EXTREMELY busy this past week!!! My Best Friend (and w/o partner) is trying to move from illinois over here close to me, so I'm helping him look for houses and stuff like that, so we took this week off as he is trying to sell his house at the momment, so he had alot to take care of so we both decided to take the week off!!!

Coming back next week w/ a different approach, a "reverse Heavy Duty" so to speak!!!

GOD speed you all and thank you for the encouragement!!!

 

[b_reed23]

after browsing for just a minute, I must say...strong doesn't even come CLOSE!! You are doing great Arch!

 

[JerseyDevil]

Hi all, sorry have not been on, been EXTREMELY busy this past week!!! My Best Friend (and w/o partner) is trying to move from illinois over here close to me, so I'm helping him look for houses and stuff like that, so we took this week off as he is trying to sell his house at the momment, so he had alot to take care of so we both decided to take the week off!!!

You are a good friend Arch!

 

[Pylon]

Reverse HD? I'm intrigued....

 

[Fitgirl70]

Me too!

 

[Burner02]

Thats b/c your old

JD and I don't exactly like them words, youngster.

..as Kelso from 'That 70's Show' would say:
BURN!

 

[Burner02]

hiya Arch!

 

[Double D]

Wheres he moving from Arch?

 

[King Silverback]

after browsing for just a minute, I must say...strong doesn't even come CLOSE!! You are doing great Arch!

Thank you Sister Billie!!!

You are a good friend Arch!

I try Brother JD, I try!!!

Reverse HD? I'm intrigued....

Nothing really major, just starting w/compound movements first instead of pre-exhaust!!!

hiya Arch!

How goes it BRother Burner??? Hope all is well!!!

Me too!

Thank you Sister Fitty!!! I see your doin awesome!!!

Wheres he moving from Arch?

From Granite City!!!

 

[King Silverback]

Today 5-21-07

Chest/Back

Chest
Flat BB Bench
135x12 warmup
225x6 warmup
245x2 warmup
275x6
rest/pause
275x1
rest/pause
275x1 + 1 Negative

Incline DB Flyes
70x10
rest/pause
70x3
rest/pause
70x1

Back
Deadlifts
135x12 warmup
225x6 warmup
315x2 warmup
375x6
rest/pause
375x1
rest/pause
375x1

Hammer Strength Pulldowns
390x10
rest/pause
390x3
rest/pause
390x2

Seated Hammer Strength Row
360x8
rest/pause
360x3
rest/pause
360x2 + 1 Negative

DONE!!! This really kicked my behind, was about 15 minutes of work, I know I'm slackin!!!