|
|
|
|
Originally Posted by Rissole
P/RR/S is the shitzer!!! I think it was designed especially for me
 |
|
Originally Posted by ChrisROCK
eric, do you have the last article in pdf form that could be emailed, possibly?
|
|
Originally Posted by gopro
I could simply copy n paste it into an email if you want to PM me your addy.
|
|
Originally Posted by Rissole
Thanks DB and GP
 I'm feeling very chuffed right now  Hey GP did you see my latest pics in my gallery?? Comp w8 was 170.7lb and now i weigh 212.5lb not bad for how lean i still look P/RR/S is the shitzer!!! I think it was designed especially for me |
|
Originally Posted by ChrisROCK
Gopro...in the link on page 1. it says the following for chest:
------------------------------------------------------------------ SHOCK: week 3 - Superset...cable crossover/incline smith press...1-2 x 8-10 reps each - Superset...incline flye/dips...1 x 8-10 reps each - Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional ------------------------------------------------------------------ But in the article you sent me via email, it says: Reps for isolation movements will be in the range of 8-10, and each rep will be performed slowly and with emphasis on the peak contraction. Reps for compound movements will be in the range of 4-6, with each rep performed similarly to those done during POWER week. superset: Incline Flyes/Smith Machine Bench Press 1-2 x 8-10/4-6 superset: Incline Dumbell Press/Cable Crossover 1-2 x 4-6/8-10 dropset: Weighted Dips 1-2 x 4-6, drop 4-6, drop 4-6 Note specifically the different rep ranges. Which is correct, or are both? |
|
Originally Posted by ChrisROCK
Thanks man!
|
|
Originally Posted by kurjak
Gopro, is your advanced program free?
If it is, can you please PM me it. |
|
Originally Posted by cajunFit
Hey Gopro
I've always been interested in your P/RR/S, I've been training by myself and would love to understand your wo more thoroughly. Hopefully we will be able to meet at the arnold.......ya know I need a personal trainer |
|
Originally Posted by gopro
It would be a pleasure to meet you, so please come see me at the VPX booth! As far as being your trainer, that would be a pleasure as well.
|
|
Originally Posted by pumpthatiron
hey gopro, what if you can't do some of the exercises it says like im not strong enough to do weighted dips. How can i tweak the program?
|
|
Originally Posted by cajunFit
You bet Gopro!!!!! We will be there! If you have a chance to check out my gallery to see my progress pics, I would appreciate it. I try to incorporate some of your techniques, but of course its not mastered lol......its also hard when you dont have a wo partner to push you.
Hubby and I work together all day long so we dont work out together. Hopefully we can touch base, and get more info from you! Thanks again!!!! |
|
Originally Posted by DeadBolt
If you can't do dips try them on an assisted machine or have someone spot you.
If you can't do certain lifts drop them and add in something else to replace it. Thats only if you don't have access to certain materials, if you have just never done the lift before I'd suggest you go through all the workout and do each lift you don't know for a few weeks then start the routine to ensure you have proper form and are comfortable. Now you will never master an exercise in only a week or so but if you start lighter and concentrate on your form from the get go then its easier in the long run. |
|
Originally Posted by gopro
Good advice DB!! Thanks for helping pump out!
|
|
Originally Posted by DeadBolt
Well hell I can't w/o so matters well help others LOL.
And ona side note I cant find that magazine for the life of me...no one sells it around here. I need to start exploring a little more. |
|
Originally Posted by gopro
Which magazine?
|
|
Originally Posted by Rissole
Hey Eric, i just wanted to pop in and tell you that your advice on my bi's is working a treat. (do you remember) I have put near 3/4" on my bis in about 9 weeks.
I did apply what you said to tri's as well just not as intense Thanks Big Buddy |
Wanna share that advice from Eric?
|
Originally Posted by Rissole
Hey Eric, i just wanted to pop in and tell you that your advice on my bi's is working a treat. (do you remember) I have put near 3/4" on my bis in about 9 weeks.
I did apply what you said to tri's as well just not as intense Thanks Big Buddy |
|
Originally Posted by ChrisROCK
3/4" in 9 weeks....
Wanna share that advice from Eric? |
|
Originally Posted by ChrisROCK
3/4" in 9 weeks....
Wanna share that advice from Eric? |
|
Originally Posted by gopro
You know I only give you my BEST secrets brother
Awesome buddy!! |
|
Originally Posted by Rissole
|
|
Originally Posted by ChrisROCK
Cool man.....way to share some knowledge!
I'll ask Eric myself..... |
|
Originally Posted by gopro
Send the gal in your sig over to my place and I'll give ya all my secrets!!
|
Hadn't seen this comment... I'm afraid I can't arrange for that Eric...
but I'd be extremely grateful for some Bicep "secrets"... Even though i've added a 1/2 inch on them the last 2 months, I've always felt that i tend to hit a plateau. 
|
Originally Posted by ChrisROCK
Hadn't seen this comment... I'm afraid I can't arrange for that Eric... but I'd be extremely grateful for some Bicep "secrets"... Even though i've added a 1/2 inch on them the last 2 months, I've always felt that i tend to hit a plateau. |
|
Originally Posted by ChrisROCK
oh well.
|
|
Originally Posted by ChrisROCK
Thanks Eric!
With regard to P/RR/S...is there a particulary rule of thumb with regard to increasing poundage after each phase? Ie. I've been through a week of each, P...RR...and S. I'm now entering the second cyle of each. Should i look to increase weights by a certain amount on each lift? |
|
Originally Posted by ChrisROCK
Thanks DB.... I figured as much, but i was more asking if there was a specific amount recommended for each phase...etc? I just started my 2nd Power week, and I made sure to increase poundage on most lifts.... I kept track of every workout.
|
|
Originally Posted by bambam613
hey alaric....... I'm a former partner of gopro.......program is great! As for building strength, it works great.......just incorporate some of the basic compound movements in the program........second have a goal at what you want to improve, is it all around strength, or bigger squat, bench, or deadlift and build your program around these ideas...
Peace...... |
|
Originally Posted by gopro
P/RR/S is very versatile and can be tweaked toward all areas of weight training, whether it be strength, mass, or cutting. I have been on P/RR/S in some form for over 5 years now, and use it in all training phases.
|
Would I do something like S/RR/S/P or do I stick to the regular P/RR/S program? I realize the diet needs to be in check and the cardio needs to increase, but can I do anything different with the weights. Thanks in advance for any replies.
|
Originally Posted by chuckleso4
How would you tweak the P/RR/S program if you wanted to cut?
Would I do something like S/RR/S/P or do I stick to the regular P/RR/S program? I realize the diet needs to be in check and the cardio needs to increase, but can I do anything different with the weights. Thanks in advance for any replies. |
My strength never dropped till after the comp and i had done the 2 weeks of lighter training.
|
Originally Posted by Rissole
When i cut for my last comp i changed nothing
My strength never dropped till after the comp and i had done the 2 weeks of lighter training. |
|
Originally Posted by DeadBolt
FREAK!!! lol j/k bud
|
I can only say it's cause of P/RR/S though
|
Originally Posted by Kracin
first of all id like to say thanks to gopro for posting this here otherwise i would have never seen it and thought of using it. but i'm having difficulty putting a routine together myself as i dont go to a gym an donly have a certain amount of things here to work with, so exercises are limited you could say.
what i have at home to use: Squat rack Straight bar (no bench holder, benchpressing done with the rack) ez curl bar punching bag and of course lots of weight to go with it all Phred - I use a squat rack for a lot of my lifts as well. If you can get a set of dumbell handles that fit your wts it will be a good addition to get some flexibilty in your routine. i wanted a good solid power routine to go with. and i came out with these exercises on these days. POWER WEEK: Monday: ------------- Chest: ------------- Barbell Bench Press Phred - Also consider incline and decline press. If you had DBs you can add flys as well. ------------- Biceps: ------------- Standing Barbell Curl Phred - There are many variations to the BB curl. Don't forget reverse curls as well for some forearm work. Flexed Hang Phred - center grip pull ups will hit the back and the bicepts Tuesday: ------------- Quads: ------------- Squats Phred - There are many variations of squats (front, hack, Zerker, sumo, Sissy, etc.) Shrugs Phred - Shrugs are for the traps not the quads. suggest these be moved to either shoulder or back days. ------------- Hamstrings: ------------- Stiff-Legged Deadlift Phred - You may want to consider good mornings as well. ------------- Abs ------------- Inverted Situps Phred - You can also do leg/knee lifts hanging from the rack. Wednesday: Off Thursday: ------------- Deltoids: ------------- Press behind Neck Military Press Upright Row Phred - You can also add front raises with the BB. ------------- Triceps: ------------- Close Grip bench Press Phred - you can do bench dips or skull crushers. ------------- Obliques ------------- Inverted Oblique Situps Friday: -------------- Back: -------------- Deadlift Bent Over Row Phred - If you can do flexed hangs, you should be able to use same equip for pull ups and chin ups. -------------- Calves: -------------- Standing Calf Raise Phred - you can do seated calf raises with the bar accross your thighs (I use padding) -------------- Abs -------------- Inverted Situps saturday: 0ff sunday: off i still have to determine how many sets and reps, but im leaning toward a 5x5 count to get as much out of each day as possible since its working the parts once a week. please let me know of any better exercises to do for strength and size gain during power week, and also if anyone wants to let me know a good set of exercises to go for a rep range week, that would be extremely helpful as i have no idea where to start on that. thanks |
|
Originally Posted by Alaric
Hey gopro, I'll be cutting soon enough, and I was wondering if I could use a P/S/RR/S split?
I want to incoroporate 2 shock weeks in a 4 week cycle, cause I plan on dieting by rotating my calories on a weekly basis (P/RR - high cal week, S - low cal week). Thanks again! PS. this program is doing wonders for me, my new years resolution goal was 190 (I was at 170), and now I'm already at 193!! Bodyfat has remained roughly the same, and my strength has seen some definite increase! |
I've been gaining roughly 1.5~2lbs/week, and managed to keep my waist size pretty much the same.|
Originally Posted by Alaric
Hey thanks for the reply gopro, and for the support! Every little bit helps you could say
Make that 194.6 lbs now I've been gaining roughly 1.5~2lbs/week, and managed to keep my waist size pretty much the same.Just a quick question, when cutting how much do you think I should drop the cals to? I took your advice from earlier, and used 20x my bodyweight for my bulk, and then helped get me to where I am. I was thinking of using 16~18x my bodyweight for the cut, or do you think I should go even lower (I've got a really fast metabolism)? Thanks again! |
|
Originally Posted by Alaric
OK thanks gopro, I'm going to be trying something new here along, it worked great last time, hopefully I'll benefit from this again (takes 4 weeks before I go into maintenance/cutting mode):
P - 20x bodyweight (~4000 cals) S - 18x bodyweight (~3500 cals) RR - 20x bodyweight (~4000 cals) S - 18x bodyweight (~3500 cals) I'm just hoping rotating 500 cals, should be a big enough shock to the body and put me below maintenance level. We'll see what this little experiment does for me! Thanks alot! |
|
Originally Posted by Alaric
Consider it done, thanks gopro. I plan on doing this during April, so I'll let you know of my results.
|
|
Originally Posted by Souljati
I'm like Bruce Willis, Unbreakable, Die Hard.
About a month and a half ago (after a very, very long period of almost complete inactivity) I started running stairs after one trip to the gym where I could barely squat 145 ONCE! Since then I've been running HIIT stairs at the bleachers in my local university here and started doing standium stairs just about 2 weeks ago. Well let me tell you I went back to the gym yesterday and put those that 145 back on to see where i was, it seemed pretty easy. I didnt wanna get ahead of myself so i threw on a pair of 25's, still seemed easy, then another pair, now im squating 245, far more then ive ever done before yet it still seemed easy, by now someone else had asked if they could work in so i said sure, but then this guy threw FOUR 45's on each side and I started cussing under my breath, but after he did his set i got under to the bar just cuz I didnt wanna look like a puss taking off the weights, now this is 405 pounds, double my own weight and 50 pounds, I did 8 reps and immediately walked out of the gym utterly stunned, I know to some people I'd need an excuse to only be squatting 400 but this is almost double my previous max, and as I write this im still utterly stoned from the high that gave me. Everest, your next. |
|
Originally Posted by bambam613
gopro ,all these years of box squats, pause squats, etc.....and all i ever needed was to run stairs.....awesome.....heading out right now the empire state building.....
peace |
|
Originally Posted by cfs3
Hey Eric, I just purchased the May issue of Iron Man. That was a good clean, concise, article. I do believe you just made another convert to P/RR/S.
Congratulates on getting your article published. |
|
Originally Posted by LeanDreamer
Ok, chalk this up to being a newbie but what the heck does P/RR/S mean?
|
|
Originally Posted by njc
Hey Gopro, allot of your system seems to involve low amounts of sets for each muscle group. Do you go pretty much to failure on your lifts?
|
|
Originally Posted by njc
Cool. I meant to start your program about a month ago but messed my back up working and have done only light machine lifting for a while. Its almost gone know and I think ill start her up here if not next week the one after.
|
and I can't get any until this weekend, and I start cutting on monday with my shock week. I'm down to 195-196 now, thanks to a horrendous diet these past 2 days.
|
Originally Posted by Alaric
Just an update on the P/RR/S situation, its helped me get up to the 197 mark, from about 170 (since new years). Great gains, and throughout that, I've gained maybe only a quarter of an inch to half an inch on my waist size, which I don't think is to bad for gaining over 25 lbs in 4 months.
Looks like I won't be hitting the 200 mark this bulking cycle, I'm out of supplements and I can't get any until this weekend, and I start cutting on monday with my shock week. I'm down to 195-196 now, thanks to a horrendous diet these past 2 days. |
|
Originally Posted by gopro
So you are saying you have basically added 27 relatively solid lbs in the past 3 months???
|
Its not all solid though, cause if it was, I wouldn't have gained that quarter-half inch on my waist 
lol
|
Originally Posted by Alaric
lol actually in 4 months
Its not all solid though, cause if it was, I wouldn't have gained that quarter-half inch on my waist lol |
|
Originally Posted by Alaric
oh wow, I never really looked at it that way :P
I'd like to see where I get after my cut, hopefully I'll be able to keep my gains, as well as, my lifts I've got some crappy progress pictures, crappy because they were taken by webcam (didn't have a digicam back then).... I'll post them up if you don't mind gopro.... |
|
Originally Posted by Alaric
oh wow, I never really looked at it that way :P
I'd like to see where I get after my cut, hopefully I'll be able to keep my gains, as well as, my lifts I've got some crappy progress pictures, crappy because they were taken by webcam (didn't have a digicam back then).... I'll post them up if you don't mind gopro.... |
|
Originally Posted by dstack
Eric, I've been using your workout "religiously" for the past year and I'm still making nice gains. On my URL I've linked to your article and have clipboard sheet available for print at: http://www.rodstephens.com/buildleanmass.html
|
|
Originally Posted by Alaric
Hmm alright here's some progression pictures and future pictures.
This will by my starting point for the cut (195~197): http://www.ironmagazineforums.com/at...chmentid=19397 *had hat hair, but didn't have the hat on...so I had to photoshop one in there lol Comparison Pictures (webcam): Since I didn't have a digicam back then, I had to use a webcam, and I trained to copy the pose (more or less) from progress pic to progress pic: 167~170: Here 183~185:Here 2 195~197:Here 3 They're not the best comparison pictures though, because I couldn't keep the lighting constant (kinda hard when you gotta take them in different places). Hopefully in a couple months, I'll be able to add better quality pictures from my cut (this time using my digicam). The downside to this bulking phase, was the amount of new stretch marks I got, but oh well they'll fade. |
|
Originally Posted by cfs3
Do partials have any place in P/RR/S?
|
|
You cannot change the origin and insertion points of a muscle, but you can work to make it less noticable by building mass in that area. In order to do this I recommend the following superset in each of your chest workouts... -decline CABLE flyes/medium grip decline press or... -decline CABLE flyes/decline dumbell press Concentrate and squeeze hard during the contraction. |
|
Originally Posted by cfs3
Generally it's accepted that the legs need more reps than most other muscles/groups. Does this hold true as well when doing P/RR/S? Or should I stick to the 4-6 rep range during Power week?
|
Legs definately get stimulated with VERY heavy, low reps as well. Are you doing P/RR/S now?
|
Originally Posted by rock4832
Stick with the 4-6
Legs definately get stimulated with VERY heavy, low reps as well. Are you doing P/RR/S now? |
|
Originally Posted by Rissole
Yes my legs have definately been "stimulated with VERY heavy, low reps"
|
|
Originally Posted by rock4832
Always making fun of me
|
|
Originally Posted by Alaric
Hey gopro one other thing I was thinking about adding to the routine is this:
Something you said a couple years back, would I add that in for every week at the end of my chest workout (P, RR and S), and also, would be okay to substitute decline dumbell flyes for the decline cable flyes? |
|
Originally Posted by cfs3
Generally it's accepted that the legs need more reps than most other muscles/groups. Does this hold true as well when doing P/RR/S? Or should I stick to the 4-6 rep range during Power week?
|
|
Originally Posted by rock4832
Stick with the 4-6
Legs definately get stimulated with VERY heavy, low reps as well. Are you doing P/RR/S now? |
|
Originally Posted by gopro
Stick with 4-6 reps during power week. This will stimulate high threshold fibers and will increase strength in the higher rep ranges as well.
|
|
Originally Posted by cfs3
So I'll stick to 4-6 reps with partials every now and then.
Thanks gopro. |
|
Originally Posted by gopro
Why, are you lacking mass in the lower area of the pecs?
|
|
Originally Posted by cfs3
Thanks rock.
Yes. I just started this morining. w00t! |
Are you going to start a journal? I'll read it if you do
|
Originally Posted by cfs3
So I'll stick to 4-6 reps with partials every now and then.
Thanks gopro. |
|
Originally Posted by Alaric
Yeah I think I pretty much do, I feel that its my weakest point. I understand that I can't necessarily isolate "lower chest", and i don't mean to bring that argument up again, but do you think I'd benefit from the routine posted above?
|
|
Originally Posted by Rissole
Yes my legs have definately been "stimulated with VERY heavy, low reps"
|
|
Originally Posted by AntiBlackOp1
alright im currently on week 1 of this program..i need help developing my routine for the last week week 3 shock.. i do not understand what drop set and that is please help me out....
thanks ..tyler |
|
Originally Posted by AntiBlackOp1
alright im currently on week 1 of this program..i need help developing my routine for the last week week 3 shock.. i do not understand what drop set and that is please help me out....
thanks ..tyler |
|
Originally Posted by Rissole
No prob's Eric, just been lagging a bit and wanted to pick the game up a notch
BTW is your phone number still the same?? |
|
Originally Posted by Rissole
No prob's Eric, just been lagging a bit and wanted to pick the game up a notch
BTW is your phone number still the same?? |
|
Originally Posted by gopro
Thanks Riz and Dead for helping out here. I so appreciate when my "Board of P/RR/S Trustees" is there to help out the newcomers!
You guys are great! |
|
Originally Posted by Rocco32
Ahem.....*clears throat*
|
|
Originally Posted by Rocco32
Awesome
Are you going to start a journal? I'll read it if you do |
|
Originally Posted by cfs3
gopro, could you provide an example of a leg routine during Power week?
Thanks. |
|
Originally Posted by gopro
My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:
monday: chest/delts/abs tuesday: quads/hams/calves wednesday: off thursday: lats/traps/low back/abs friday: bis/tris/forearms/calves saturday: 0ff sunday: off |
|
Originally Posted by Rissole
An example will prolly be best Ty...
Take CG row, Start with your first weight that will take you to failure around 8 reps, when you have done that imediately drop the weight down so you can get about anouther 6 out, when you have done that imediately drop the weight down again so you can get about another 6 out and finished.. Hope that was clear enough |
|
Originally Posted by DeadBolt
*Points and laughs @ the boy in the back of class that no one pays attention to*
|
|
Originally Posted by cfs3
Are you kidding? Do a journal detailing the weights I use (especially for someone of my bodyweight)? There's already enough humor on the site as it is...
|
|
Originally Posted by njc
I thought training shoulders with Chest is a big no-no.
|
|
Originally Posted by jaim91
Shouldn't you do more reps if you're dropping/reducing the weight?
|
|
Originally Posted by Rocco32
Why would that be? Your shoulders come into play when working chest so why not finish them off as well?
|
|
Originally Posted by njc
Well ive always thought that youre shoulders would be weakened after hitting youre chest and would suffer performance wise.
I know the same theory applies to other body parts, ex. bis after back, but i thought shoulders should be given some priority. |
|
Originally Posted by Rocco32
Ahem.....*clears throat*
|
|
Originally Posted by njc
I thought training shoulders with Chest is a big no-no.
|
|
Originally Posted by gopro
Don't worry, I won't have that argument in this thread. I DO believe you can "emphasize" different areas of the chest, so yes, the above routine would help. Use it only on shock week though. On power and rep range just use decline movements over flat movements.
|
|
Originally Posted by Rocco32
Oh, C'mon. The weights don't matter. It's about accountability and letting people see your progress. C'mon- Du it!!
|
|
Originally Posted by Alaric
Will it be ok for me to substitue decline flyes for decline cable crossovers though?
|
|
Originally Posted by cfs3
OK, I'll do a journal, but I wont start it until next Monday. This week is way too hectic. I've already missed one workout. I have a client who had a power surge like I've never seen before. It killed three of their machines (two of them were servers) and messed up quite a few. Hell, I put in 13 hours yesterday, though I did workout yesterday but not this morning.
|
Look forward to it buddy! And don't kill yourself at work
|
Originally Posted by gopro
Yup!
|
|
Originally Posted by Alaric
Thanks again gopro, I'm in the middle of the experimentation process, so to speak....We'll see how this goes
|
|
Originally Posted by Alaric
[edit] After re-reading some of your older posts, I might change that up so that: 1) my protein remains constant throughout the week @ 2.1 g / lb. 2) I eat half the carbs on weekend instead of double 3) less fat monday-friday, more fat saturday and sunday (just rotate them) |
|
Originally Posted by cfs3
I'm on hold with Microsoft so I thought I'd drop in.
I've only worked out once this (Power) week, but I do have one thing to note: I worked my legs and the DOMS is different. My hamstrings hurt more towards the glutes than the calves and during my workout, I really felt it in my Vastus Medialis, and I mean really felt it. It almost felt like it was being isolated. Strange. I'm going to try to squeeze in a back workout tonight. |
|
Originally Posted by gopro
Keep us posted!!
|
|
Originally Posted by cfs3
Just so you know, I don't plan on keeping a journal in this thread.
I just mention the above because of the change in DOMS and was wondering if anyone else experienced the same sort of change. Maybe it was the four second concentric? |
It all starts tomorrow!
Doing P/RR/S II, is there any way to include explosive movements in as well?
|
Originally Posted by Alaric
Alrighty, I'm all set! Gopro you've helped me surpass my bulking goals with your advice and P/RR/S, lets see how it will hold up for me while I cut. I've started up a new journal specifically for this, and I plan on keeping it.
http://www.ironmagazineforums.com/sh...ad.php?t=46491 for you guys to check out my progress/transformation. It all starts tomorrow! |
|
Originally Posted by ccr_bballer33
well GP I have a question for you, is there anything to subsitute for leg extensions or could I leave those out all together, I have a bad right knee due to basketball and this seems to really hurt it. The other exercises dont put as much stress on it. My coach who is also a physical therapist had me last year totally eliminate them..due to the stress put on the knee. What is your suggestion?
|
|
Originally Posted by Rocco32
I've got a question Gopro
Doing P/RR/S II, is there any way to include explosive movements in as well? |
|
Originally Posted by gopro
P/RR/S works just as well for cutting as it does for bulking. Have fun!
|
|
Originally Posted by gopro
Sure, why not. I would say that this would be best for power week.
|
|
Originally Posted by Rocco32
Thanks Eric. Could you give me some examples of what to do and what to replace it with to keep from overtraining?
|
|
Originally Posted by gopro
Well, what do you mean by explosive movements specifically? Olympic type lifts, or explosive as in moving weight as quickly as possible?
|
|
Originally Posted by Rocco32
I think Olympic. Maybe both LOL. Here is my concern. I've never learned to "explode". So I have low bench, Dead, Squat and I can't arm wrestle to save my life LOL. I build up power as I go, but I don't *BAM* just hit it. Does that make sense. I'd like to train that a bit so if the instance ever occured, I could explode into action, not just go slowly. Am I making sense?
|
|
Originally Posted by gopro
Well, you need to learn a few of the lifts, like the snatch and clean and clean and jerk. You also need to learn how to explode out of the bottom of lifts like bench presses and squats. This is more of a mindset than anything, but DOES take practice.
|
|
Originally Posted by Kracin
hey, just wanna say thanks gopro for having this up here on the website... not sure how much doing P/RR has helped me, but in the last 2 months ive gone from 180, to 200 with my improved diet. also started using this routine, 15 lbs lean, 5 lbs fat. pretty good imo, i might incorporate the S if i can ever figure out how to get it done good lol.
|
|
Originally Posted by Rocco32
Question- For P/RR/S II when working the Hamstrings, I know SLDL is too dangerous for the 1 Rep Max. How's about Sumo Deads?
Question II- When doing P/RR/S II and you repeat one of the weeks like say Power week, would it be alright to do the first week Part II style and the second week through Part I style? |
|
Originally Posted by gopro
Sumo Deads could work. But with P week in the part 2 version I might only use it for certain bodyparts/exercises. Hams might not be best suited to a single.
Yes, you can do Part II P and then basic P. |
|
Originally Posted by Rocco32
Thanks GP, maybe triples?
|
|
Originally Posted by Rocco32
Thanks GP, maybe triples?
|
|
Originally Posted by gopro
Hams might not be best suited to a single.
|
|
Originally Posted by Kracin
try leg curls for hams? deads are still a great exercise for overall strength as well.
btw Dune is awesome, i was addicted for a while! |
|
Originally Posted by gopro
Triples could work.
|
|
Originally Posted by Rissole
I like the single for lying leg curls.........
|
|
Originally Posted by Rissole
I like the single for lying leg curls.........
|
|
Originally Posted by gopro
Hey Riz, your sis looks cute! Nice back on her!
|
|
Originally Posted by Rocco32
Yeah, we all know what YOU like
|
|
Originally Posted by gopro
Hey Riz, your sis looks cute! Nice back on her!
|
|
Originally Posted by Rissole
|
|
Originally Posted by gopro
I might have to come visit you in Australia after all!
|
chest, tris, hams, quads, lats. I take being sore as a good sign |
Originally Posted by Rissole
Thats Sapphy in that pic ya know....
|
|
Originally Posted by Rissole
Answer your phone ya retard!!!!
|
|
Originally Posted by gopro
Oh, been there, done that
|
|
Originally Posted by Rissole
I thought the time i rang you was about the time i was ringing you last year...?? Speak to you soon, i am trying to diet down a bit before my Sept comp again, i wanna do cartwheels into the comp this year. Place overall winner in the local, place well in the State if not win category and compete in the National. There is a local comp before the first local as well, i promised the guy who's been selling me my supps that i would compete, its his comp same federation as the others but just the first one he's put on. 4 comps in 2 months and i'm a bit scared of getting "flat" ya know... Now i just read your "No cardio! Diet doing it all!" Thread and it's thrown me a doozie.... Yes will ring soon..... |
|
Originally Posted by ccr_bballer33
eh I still having trouble with Back day for Power. It just doesnt seem to hit me very well, I feel like I am not doing things right. Such as rack deads...any suggestions, also what is the proper form for that?
|
|
Originally Posted by Rocco32
Thanks GP, that helps me out as well. Just finished Back with Power II and was a bit concerned.
|
|
Originally Posted by racoon02
I have a question. Should I be going to heavy, and till failure on shock week?
|
|
Originally Posted by Rocco32
Thanks GP, that helps me out as well. Just finished Back with Power II and was a bit concerned.
|
|
Originally Posted by Rissole
You still alive buddy??
Oh yeah.... and i really miss The Tank meister |
|
Originally Posted by gopro
Stay within the specified rep range on shock day...in most cases 8-10...and yes, go till failure.
|
trust me!!!!
|
Originally Posted by Rissole
You still alive buddy??
Oh yeah.... and i really miss The Tank meister |
|
Originally Posted by Tank316
i'm here Riss, just Xtremly busy buddie!!!!!
but i'm doing great, the shoulder is like 98%, i feel nothing in it whats so ever.. and of course, i'm still braggin about this program!! i'll get a pic or 2 taken Friday Riss to show you the progress!!! |
Yahoo its Tommy!!!
|
Originally Posted by Rissole
Yahoo its Tommy!!! Great to hear from you mate and even better to hear you are doin well!! Are you still competeing this year?? I am now about 16 weeks out and in desparate need of cleaning things up!! if you catch my drift.... I got some pics in my gallery from not that long ago |
|
Originally Posted by Rissole
Yahoo its Tommy!!! Great to hear from you mate and even better to hear you are doin well!! Are you still competeing this year?? I am now about 16 weeks out and in desparate need of cleaning things up!! if you catch my drift.... I got some pics in my gallery from not that long ago |
|
Originally Posted by DeadBolt
You need more then cleaning up you fat bastard!
|
|
Originally Posted by Tank316
WOW you got up to 210, that awesome, you looked great,one day you'll be competeing at that wt,mate!!!!!
yes, i'll be competeing in Oct,you still going cave man diet?ala gopro!!! |
Is there another way to eat than caveman GP style......
|
Originally Posted by gopro
Cavemen had to hunt and kill their prey...same thing you guys will be doing when you get back on stage
|
|
Originally Posted by gopro
Cavemen had to hunt and kill their prey...same thing you guys will be doing when you get back on stage
|
|
Originally Posted by Tank316
i'm here Riss, just Xtremly busy buddie!!!!!
but i'm doing great, the shoulder is like 98%, i feel nothing in it whats so ever.. and of course, i'm still braggin about this program!! i'll get a pic or 2 taken Friday Riss to show you the progress!!! |
|
Originally Posted by Mr_Snafu
I just want to clarify.
Gopro does 15-20 minutes of 'moderate' cardio after weight training. You wait to eat your PWO1 until after the cardio is finished, correct? No supplements after weight training, but before cardio? Thanks in advance. |