powerman's Mango training log - Page 6

**bubba g** · 07-30-2006, 02:09 PM

Quote:

Originally Posted by powerman2000

Anything for you bro.

http://www.geocities.com/elitemadcow...odized_5x5.htm

looks like a solid routine...

thanks bro..

**powerman2000** · 07-31-2006, 02:00 AM

Quote:

Originally Posted by bubba g

looks like a solid routine...

thanks bro..

You're welcome.

**powerman2000** · 08-01-2006, 06:32 AM

Monday 07/31/06

weigh-in at workout time = 218 lbs

Squats (5x5- 255lbs)
Bench Press (135x5, 155x5, 175x5, 200x5, 225x5)
BB Rows (95x5, 115x5, 130x5, 150x5, 165x5)
Hyper Exts (2x8- 10lbs)
Machine Ab Crunch (4x8- 170lbs)
Seated Calves (4x8- 115lbs)

Progressive overload phase will be 4 weeks in length and then followed by a 5 week deloading and intensification phase.

**powerman2000** · 08-03-2006, 06:55 AM

Wednesday 8/2/06

Squats (5x5- 205lbs)
Deadlifts (5x5- 355lbs)
BB Inclines (5x5- 185lbs)
Wide Grip Cable Pulldowns (5x5- 170lbs)
Machine Ab Crunches (5x5- 210lbs)

Deadlifts are performed as prescribed. No touch and go. Each rep starts from a completely dead stop on the floor. First time I've ever done deads this way. Wednesdays are clearly the most challenging workouts, imo.

spirit3530 · 08-03-2006, 08:34 AM

Quote:

Originally Posted by powerman2000

Wednesday 8/2/06

Squats (5x5- 205lbs)
Deadlifts (5x5- 355lbs)
BB Inclines (5x5- 185lbs)
Wide Grip Cable Pulldowns (5x5- 170lbs)
Machine Ab Crunches (5x5- 210lbs)

Deadlifts are performed as prescribed. No touch and go. Each rep starts from a completely dead stop on the floor. First time I've ever done deads this way. Wednesdays are clearly the most challenging workouts, imo.

Nice workout P2000. I will be watching this log because down the line I might do a 5x5. So KILL it.

**powerman2000** · 08-04-2006, 11:38 PM

Friday 8/04/06

Squats (165x5, 195x5, 225x5, 250x5, 275x5)
Bench Press (5x5- 205lbs)
BB Rows (5x5- 150lbs)
BB Curls (3x8- 80lbs)
Decline Skullcrushers (3x8- 80lbs) ez curl bar
Machine Ab Crunch (4x8- 170lbs)
Seated Calves (4x8- 115lbs)

I moved pretty quickly through every exercise since the weight is not very heavy right now. I figured that I might as well take shorter rests.

**powerman2000** · 08-08-2006, 06:30 AM

Monday 8/7/06

Squats (5x5- 285lbs) all squats are atg, as prescribed
Bench Press (150x5, 175x5, 200x5, 225x5, 250x5)
BB Rows (110x5, 130x5, 150x5, 165x5, 185x5)
Hyperextensions (2x8- 20lbs) 2 dimes
Machine Ab Crunch (4x8- 185lbs)

Nice workout. Except on my last 2 sets of BB Rows I felt pain in my right forearm around the outside of my elbow area.

Started using Myozene for pwo nutrition. I drank 1 scoop during my workout and then 3 more when I was done with my workout. It's the worst tasting protein powder that I have ever consumed. I hope it works better than it tastes. Tastes like medicine!

**powerman2000** · 08-10-2006, 06:33 AM

Wednesday 8/9/06

BB Squats (5x5- 230lbs) atg
Deadlifts (5x5- 405lbs) stop-n-go reps
BB Incline Press (5x5- 210lbs)
Wide Grip Cable Pulldwn (5x5- 190lbs)
Machine Ab Crunch (3x8- 185lbs)

**powerman2000** · 08-11-2006, 09:07 PM

Friday 8/11/06

Squats (185x5, 215x5, 250x5, 280x5, 310x5)
Bench Press (5x5- 230lbs)
BB Rows (5x5- 170lbs)
BB Curls (3x8- 90lbs)
Decline Skullcrushers (3x8- 90lbs)

**bubba g** · 08-12-2006, 06:58 AM

How do you you like the routine so far bro????

I know it is early, but what are your initial impressions of it????

**powerman2000** · 08-12-2006, 09:19 PM

Quote:

Originally Posted by bubba g

How do you you like the routine so far bro????

I know it is early, but what are your initial impressions of it????

I'm enjoying it a lot.

Focusing more on the basic compound movements that are responsible for most of the muscle I gained so many years ago. I haven't done BB rows or the BP for several years so I'm having fun doing that again. My BP is like riding a bike. It feels like I never stopped. Doing squats 3x a week is also something very different for me. I expect mostly to gain a good amount of strength from this. If I can get through a couple of 9 week training phases without injury then I think I'll compete in a NASA regional powerlifting meet here in Colorado.

So far I have to give it 2 thumbs up. The workouts actually have quite a bit of volume to them. I'm just worried about my joints.

**bubba g** · 08-13-2006, 04:13 AM

Quote:

Originally Posted by powerman2000

I'm enjoying it a lot.

Focusing more on the basic compound movements that are responsible for most of the muscle I gained so many years ago. I haven't done BB rows or the BP for several years so I'm having fun doing that again. My BP is like riding a bike. It feels like I never stopped. Doing squats 3x a week is also something very different for me. I expect mostly to gain a good amount of strength from this. If I can get through a couple of 9 week training phases without injury then I think I'll compete in a NASA regional powerlifting meet here in Colorado.

So far I have to give it 2 thumbs up. The workouts actually have quite a bit of volume to them. I'm just worried about my joints.

I decided not to try it because it does look more like a powerlifting type of routine.

I am messing around experimenting right now with my workouts. I have come up with some new techniques that are pretty damn effective for me so far.

Mainly doing high reps for certain body parts, heavy explosive reps for another, some real slow reps on other muscles.. Some stuff I made up..

Oh yeah for the joints take like 6 tablespoons a day of flax oil. It is great for lubing your joints,and it is a natural anti inflamatory..

**powerman2000** · 08-13-2006, 07:02 AM

Quote:

Originally Posted by bubba g

Oh yeah for the joints take like 6 tablespoons a day of flax oil. It is great for lubing your joints,and it is a natural anti inflamatory..

6 tablespoons

That sounds like a lot. Is that a normal amount for anyone or are you suggesting that much because you know I have joint troubles?

6 tablespoons is a whole bunch of cals.

**bubba g** · 08-13-2006, 07:44 AM

Quote:

Originally Posted by powerman2000

6 tablespoons

That sounds like a lot. Is that a normal amount for anyone or are you suggesting that much because you know I have joint troubles?

6 tablespoons is a whole bunch of cals.

A lot of power lifters take 6 tablespoons. If you are expecting joint pain in a routine you can give it a shot. yeah it is 720 calories might be a bit much if you are not bulking.

go for 3 and see how that works for ya.. 360 cals isn't too bad

**powerman2000** · 08-15-2006, 06:21 AM

Monday 8/14/06

Squats (5x5- 320lbs)

Bench Press (165x5, 195x5, 220x5, 250x5, 275x5)

BB Rows (125x5, 145x5, 165x5, 185x5, 205x5)

Hyper Exts (2x8- 30lbs) weight is held behind my head
Machine Ab Crunch (4x8- 200lbs)
Seated Calves (4x8- 135lbs)

08-01-2006, 06:32 AM	#153
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Here's my first installment on my 5x5 training phase Monday 07/31/06 weigh-in at workout time = 218 lbs Squats (5x5- 255lbs) Bench Press (135x5, 155x5, 175x5, 200x5, 225x5) BB Rows (95x5, 115x5, 130x5, 150x5, 165x5) Hyper Exts (2x8- 10lbs) Machine Ab Crunch (4x8- 170lbs) Seated Calves (4x8- 115lbs) Progressive overload phase will be 4 weeks in length and then followed by a 5 week deloading and intensification phase. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247 Last edited by powerman2000 : 08-01-2006 at 07:19 AM.

08-03-2006, 06:55 AM	#154
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Wednesday 8/2/06 Squats (5x5- 205lbs) Deadlifts (5x5- 355lbs) BB Inclines (5x5- 185lbs) Wide Grip Cable Pulldowns (5x5- 170lbs) Machine Ab Crunches (5x5- 210lbs) Deadlifts are performed as prescribed. No touch and go. Each rep starts from a completely dead stop on the floor. First time I've ever done deads this way. Wednesdays are clearly the most challenging workouts, imo. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-04-2006, 11:38 PM	#156
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Friday 8/04/06 Squats (165x5, 195x5, 225x5, 250x5, 275x5) Bench Press (5x5- 205lbs) BB Rows (5x5- 150lbs) BB Curls (3x8- 80lbs) Decline Skullcrushers (3x8- 80lbs) ez curl bar Machine Ab Crunch (4x8- 170lbs) Seated Calves (4x8- 115lbs) I moved pretty quickly through every exercise since the weight is not very heavy right now. I figured that I might as well take shorter rests. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-08-2006, 06:30 AM	#157
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Week #2 Monday 8/7/06 Squats (5x5- 285lbs) all squats are atg, as prescribed Bench Press (150x5, 175x5, 200x5, 225x5, 250x5) BB Rows (110x5, 130x5, 150x5, 165x5, 185x5) Hyperextensions (2x8- 20lbs) 2 dimes Machine Ab Crunch (4x8- 185lbs) Nice workout. Except on my last 2 sets of BB Rows I felt pain in my right forearm around the outside of my elbow area. Started using Myozene for pwo nutrition. I drank 1 scoop during my workout and then 3 more when I was done with my workout. It's the worst tasting protein powder that I have ever consumed. I hope it works better than it tastes. Tastes like medicine! __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247 Last edited by powerman2000 : 08-10-2006 at 06:34 AM.

08-10-2006, 06:33 AM	#158
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Wednesday 8/9/06 BB Squats (5x5- 230lbs) atg Deadlifts (5x5- 405lbs) stop-n-go reps BB Incline Press (5x5- 210lbs) Wide Grip Cable Pulldwn (5x5- 190lbs) Machine Ab Crunch (3x8- 185lbs) __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-11-2006, 09:07 PM	#159
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Friday 8/11/06 Squats (185x5, 215x5, 250x5, 280x5, 310x5) Bench Press (5x5- 230lbs) BB Rows (5x5- 170lbs) BB Curls (3x8- 90lbs) Decline Skullcrushers (3x8- 90lbs) __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-12-2006, 06:58 AM	#160
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	How do you you like the routine so far bro???? I know it is early, but what are your initial impressions of it????

08-15-2006, 06:21 AM	#165
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Week #3 Monday 8/14/06 Squats (5x5- 320lbs) Bench Press (165x5, 195x5, 220x5, 250x5, 275x5) BB Rows (125x5, 145x5, 165x5, 185x5, 205x5) Hyper Exts (2x8- 30lbs) weight is held behind my head Machine Ab Crunch (4x8- 200lbs) Seated Calves (4x8- 135lbs) __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-17-2006, 05:03 PM	#166
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203