P/rr/s [Forum Archive]

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P/rr/s

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Posted by: aztecwolf

Alright all you gopronation goers on the p/rr/s week i'm starting it up tomorrow and i have just a couple questions
1. Should exercises be alternated from each training week or can I use the same exercises with varied weight/rep numbers and tempo?
2. I am planning on doing a tues-legs wed-shoulder/deltc th-arms sat-back sun-chest, so when would be the best time to work in calves and abs, i was thinking about doing both 2 a week?
3. Also on the calves/abs, should the same protocol as the p/rr/s method be applied, such as do heavy abs 1 week, rep number the next, and supersets the 3rd?
4.Does anyone incorporate cardio into their training regimen?
And by the way i'm totally geeked on starting this up tomorrow

Posted by: TaPo31

My opinions:

1. I would vary exercises a little bit with the same core movements
2. I do abs and calves 2x/week, just depending on which workouts get done quickest
3. I typically follow the same plan for abs/calves
4. I do cardio right now on most every day other than leg day. If you are bulking, I would say to do 15-20 mins light cardio 2x/week after workouts.

Posted by: aztecwolf

cool thanks, i was thinking of doing calves maybe on legs and back day and abs on shoulders and chest day, i am currently doing about 10 minutes of fast/hiit type cardio after i workout, followed by stretching, i also do a quick 5 minutes on the bike to get a little blood flowing.

What kind of ab work do you do on power week?

Posted by: Blieb

1. I think you should change the exercises to avoid homeostasis. Even though using diff weights helps, I think the body could figure you out pretty easily.

2. Could throw calves in with legs ... and abs in with back ... guess it's more personal preference. I just know my stomach is already tight on a chest day, wouldn't be as productive if I did abs with it.

3. Why not?!

---------

I just started my first shock week. I'm using the routines preacher posted. OMG yesterday was incredible!!!

Posted by: aztecwolf

blied do you have a link to preachers exercises for shock week?

Posted by: CowPimp

Quote:

Originally Posted by aztecwolf

Alright all you gopronation goers on the p/rr/s week i'm starting it up tomorrow and i have just a couple questions
1. Should exercises be alternated from each training week or can I use the same exercises with varied weight/rep numbers and tempo?
2. I am planning on doing a tues-legs wed-shoulder/deltc th-arms sat-back sun-chest, so when would be the best time to work in calves and abs, i was thinking about doing both 2 a week?
3. Also on the calves/abs, should the same protocol as the p/rr/s method be applied, such as do heavy abs 1 week, rep number the next, and supersets the 3rd?
4.Does anyone incorporate cardio into their training regimen?
And by the way i'm totally geeked on starting this up tomorrow

1. I change my exercises every week. However, I do standard full squats every session for legs.

2. I would say do one of them on shoulder day and one on chest day. Those days seem like they would have the lowest volume. I do 3 sets of abs at the each session during my 4 day split, and 1 3-part superset at the end of each shock session. I find my abs respond better to higher frequency. I do my calves on leg day.

3. Sure. I use the same protocol. Although, I don't actually do calves on shock week. Maybe I will next shock week...

4. I play basketball for hours every day I don't lift, but I'm currently cutting. When I was bulking I did cardio on 2 of my off days. I don't like cardio and lifting on the same day.

Posted by: DeadBolt

http://www.ironmagazineforums.com/sh...threadid=12761
complete gopro routine, rite down to forearms.

Posted by: Blieb

aztecwolf, it's like 15 posts down in this thread:
http://www.ironmagazineforums.com/sh...ad.php?t=31408

They're word documents with 4 day workout setup ...

Posted by: gopro

Thanks for your help fellow p/rr/s ers!

Posted by: tenxyearsxgone

question...why do SLDL on leg day ... wouldn't it be more beneficial to leave squats as the main compound movement on leg day ... then do regular deadlifts on back day as a free weight not in a rack...and space space back day and leg day far apart enough for your body to recuperate? Just a thought...thats how i do it and i absolutely love it ... i doubt i'd get to do maximal resistance on SLDL if i did it the same day i do squats....

some other questions

why do you have dumbell press before a barbell press...dont you want to use most of your energy on an exercise that will put the most resistance on your muscles ie a compound barbell press? And why have "cheat" next to laterals, you don't want to work out your neck and legs when you do shoulders i'm assuming?

I could be totally reading the workouts wrong or misled.

The one thing i really like though is the altering of rep ranges and schemes to constantly target different muscle fibers, I've read these principles layed out by charles polquin the king of strength, yet he has his changes every 2-3 weeks as opposed to one, is there another theory behind changined every week?

thanks for the advice and clarification in advance...

Posted by: DeadBolt

tenx:
SLDL's are used for ham's primarily. Sure they work everything else but your main objective when completeing them is to work your hamstrings rather then all the other muscles. After you do any lift you can no longer do the second, third, fourth, etc at maximal effort as if you were fresh. Do you only do bench press when doing chest because you are no longer "fresh" enough to do incline, or better yet bi's/tri's? I doubt it, so the same principle applies here. The hams need to get worked and SLDL's are great for them. There are some other options however, if you feel you ham's are lagging you may try switching the order and do your hams first followed by quads. Or better yet for maximal effort seperate them all together, do quats one day then hams another. SLDL's may work some of the same muscles as regular deadlifts but they are indeed different and in my mind should both be done. I find that if you concentrate hard enough and focus on your form you can isolate the hams very well with SLDL's and you wont hit anything else, except your glutes of course.

"Cheat" laterals are great for working the medial delts I believe they are called. You cheat slightly with them so you can get up a little more weight to make them grow more. If you feel it in your neck and legs more then your delts then you are doing something wrong. Work on your form, it is only a slight push with the legs to get the weight going, but all in all you are using maximal effort from your shoulders to get the weight up. Sure perfect from and the best way to go but even those who perform every lift with perfect form need to cheat here and there to get up to that next weight level. It should not be used all the time but it is the same as super sets and drop sets, use it sparingly to keep the body growing and guessing.

The dumbell press I don't know sorry, it may have somethign to do with maximizing the stabalizer muscles and fibers? Maybe by isolating each pec you can work them equaly rather then one pec being dominated by the other with BB's. But wait for someone else to chime in on this one.....

Posted by: tenxyearsxgone

I understand what your saying with the SLDL. I have done them before, but i'll have to try them on leg day again next week, thanks.

As far as the "cheat" laterals, yes i know it is the medial deltoid, aka the middle. However i used to do 45's with this technique and thought i liked it. recently i came back to 40's with stricter form and have noticed an improvement in overall shoulder strength at a faster pace, and my shoulders have actually increased in size which is hard for me. Even slightly using your legs, you are taking emphasis off of your shoulder, and using your legs to defy gravity which puts the weights in motion and takes stress off of your shoulders because the body movement is bring the weight up from a stand still not your medial deltoid.

As far as dumbell...i had no training partner from december till may. I had to rely on dumbell movements. I lost size, my strength decreased overall although my dumbell weight went up slightly. As soon as i had a partner in may till now i've went up significantly as I've been able to do barbell work with DB work as an assistance. My bench was 225 for about 4-6 reps on FLAT bench for 3 sets. Now its 225 for 8 reps on three sets on INCLINE so thats a vast improvement. anyway yeah...any other words would help...

i just made a workout program based on gopro's periodization and charles polquin principles...

week one and two you do 8-10 reps with 60 second rest
week two and three you do 5-7 reps with 2 min rest
week three and four you do 2-4 reps with 3-5 min rest

let me know what you think!

Day one-- legs

Squats
leg press
leg ext
ham curl or opt. straight leg dead lifts
calves

day two -- chest/bis

flat bench
incline db's
DB Flyes
Seated hammer press

BB curl
Ez curl
Db hammers

Day three-- shoulders

military press
front raise
lateral raise
shrugs

day four -- back/tris
deads
b/o row
pull down
seated row

Skull crush
Overhead DB Press
Pushdown

Posted by: DeadBolt

The cheat lat should not really be used as a regular lift, just a once in a blue moon to break through walls and kick the muscle into overdrive. With constant use of a cheat lat you will adapt very quicky, I agree 100% with strict for and I always keep my form. But on schedualed lifts if I need to get more weight up or break through a platue I will use a cheat set or two to hit the muscle a little harder.

As for the press, that is odd that you lost that much size and strength. I mainly use DB's because of my shoulder but now I am working in BB's and of course the strength will be low in the begining but that is ussual. Its a different movement and your body as to adapt to it in order to put up the same weight. I have never really experienced muscle loss due to changing my type of press, I would think its more diet or training style not the lift. But everyone is different, I can't say one thing will work better or worse for you b/c I'm not you. If BB's are better for you then hell go with em, I would to.

Posted by: Rissole

This might be late but i thought i'd chuck it in

Quote:

Originally Posted by aztecwolf

Quote:

You probably could at first but you do need to change them up and its not hard to do, you can have a look at my journal and see what i do each week if you like

2. I am planning on doing a tues-legs wed-shoulder/deltc th-arms sat-back sun-chest, so when would be the best time to work in calves and abs, i was thinking about doing both 2 a week?
3. Also on the calves/abs, should the same protocol as the p/rr/s method be applied, such as do heavy abs 1 week, rep number the next, and supersets the 3rd?

Quote:

I do abs and calves twice a week and follow the same protocol, like this'
Monday: Chest/ tri/ calves
tuesday: Back/ traps/ abs
thursday: Legs/ calves
friday: Delts/ bi's/ abs
For heavy abs i do cable fitball crunch, leg lifts on fitball with a db between feet and Hovers with a 44lb plate on my back (try never to go over 12 reps)
Rep range is fitball crunch with feet up on the wall, leg lifts and Hovers (just how many i can do, done right i find it hard to get to 30 reps)
Shock i string together on the fitball - oblique crunch/ crunch/ leg lift/ hover with the fitball under my arms. (i never dropset them...... maybe i should try that)
I like to use the fitball cause you get a better ROM. You can really hang back and stretch those abs out

4.Does anyone incorporate cardio into their training regimen?
And by the way i'm totally geeked on starting this up tomorrow

and the more you do it the better it gets

Posted by: gopro

Quick comment about cheat laterals: Much of the growth response comes from the eccentric portion of any lift and by cheating the weight up you can force your muscles to deal with a much greater load than they normally would be able to on the negative. Side laterals is traditionally one of those exercises that people need to go really light on to do them "correctly," and I notice that very few people have outstanding medial head development. It was mentioned by tenxy that when he cheats he can use a pair of 45, but when he goes strict he can use 40s. Well, thats not much of a difference. I can literally go with dumbells about 20 lbs heavier than normal when I cheat, and the way it makes your delts feel while trying to get those to shoulder level and then to control them on the way down is amazing. And another little trick for you while doing heavy cheat laterals...when you are exhausted and cannot get them to shoulder height anymore...stand up very straight, bring the bells out to the sides of your thighs, and do as many quick, constant tension quarter reps as you can. These will brutalize your medial head.

Posted by: tenxyearsxgone

any comments on everything else i said? what about the routine i layed out? any comments critiques?? gopro?

http://www.avantlabs.com/magmain.php...=17&pageID=198

Posted by: gopro

Quote:

Originally Posted by tenxyearsxgone

any comments on everything else i said? what about the routine i layed out? any comments critiques?? gopro?

http://www.avantlabs.com/magmain.php...=17&pageID=198

Well, its not p/rr/s but its a cyclical rep program, so thats good. I am a HUGE fan of Poliquin so if you put the routine together using pieces of both of our workouts then I am flattered to be in his company. Your exercise choice is pretty good, but I don't know how many sets you are using.

Posted by: tenxyearsxgone

Yes i am utilizing both of your concepts

...im a big fan of powerlifting movements...im actually thinking about incorporting one for shoulder day...my goal is strength/size...i know i want both equally so thats why i think periodization with benefit in the long one...do you like the rep range scheme every two weeks?

I'm doing 3 sets of everything except on squats i add a 4th set for example

on squats i've been doing 3x315 for 6 reps but then my fourth set i get 6 reps then take off a plate do as many reps with 225 and then down to 135 and do as many..it KILLS...great let workout from that alone..then move to leg press where i only do two sets, then leg ext for 3 and single leg deadlifts for 3...then 5 sets of calves... i have an excel sheet of the routine i jus developed from you and polquin if anyone, you too gopro, would like to check it out and critique please post here and tell me i'm dying to get some of you crazy bastards to look at it

kk, its attached

maybe gopro can take some ideas or ad some, who knows... i read way too much about this crap its time to start applying it more lol!!! let me know fellas

Posted by: Premo55

Your leg workout sounds ridiculously taxing
Also I suggest that you do a powerlifting movement for shoulder day...why not? I do clean and jerks, and they're my favourite exercise beside deads....plus it's one of the most anabolic exercises you can do...great cardio workout too

Peace.

Posted by: gopro

Hey tenx...where on LI are you from?

Posted by: tenxyearsxgone

Gopro i'm in the Islip Area

Posted by: gopro

Quote:

Originally Posted by tenxyearsxgone

Gopro i'm in the Islip Area

Know just where you are! I was in Bellmore/Merrick/Freeport area most of my life!

Posted by: tenxyearsxgone

haha gopro thats funny i went to college at CW Post...just graduated ;0) good man, why'd you move to florida?

Posted by: gopro

Quote:

Originally Posted by tenxyearsxgone

haha gopro thats funny i went to college at CW Post...just graduated ;0) good man, why'd you move to florida?

And I graduated Hofstra! I used to personal train tons of people in their homes in the CW Post area!

I moved to Florida when VPX called me up and said, "We want you!" And I said, "You'll have to pay me big!" And they said, "Welcome to sunny Florida!"

Posted by: tenxyearsxgone

damn gopro are you going pro like IFBB...do you have any photos of yourself in a non homosexual way i'm asking haha what do you all think of jeff willet going pro...is he big enough? he's chest is ugly....

Posted by: Jenny

Hey Gopro, I don't like the weighted chins (my form suck), can I replace that with another back exercise? What about WG lat pulldowns?

Thanks

Posted by: gopro

Quote:

Originally Posted by tenxyearsxgone

damn gopro are you going pro like IFBB...do you have any photos of yourself in a non homosexual way i'm asking haha what do you all think of jeff willet going pro...is he big enough? he's chest is ugly....

Am I going IFBB pro?? Well, the only shot I have if I choose to remain drug free is to win the Team Universe competition one day, which is how Jeff Willet got HIS pro card. Will Jeff be able to make an impact in the pros? No, not as long as he remains natural (or at least somewhat natural...never sure who's fibbing). However, I would still be proud to ever just get my IFBB pro card, even if I came in last at every show I entered at that point. Of course, if I started taking drugs I feel that I COULD make an impact at that level. But its highly doubtful that will ever happen. So, what I will attempt to do is turn pro in a natural organization (I already did years ago, but they disbanded), and try to be the best natural pro I can be.

Posted by: gopro

Quote:

Originally Posted by Jenny

Hey Gopro, I don't like the weighted chins (my form suck), can I replace that with another back exercise? What about WG lat pulldowns?

Thanks

Hey Jenny...yes, you can replace chins with WG lat pulldowns or with one of those assisted pullup machines.

Posted by: Sapphire

Quote:

Originally Posted by tenxyearsxgone

why'd you move to florida?

cause he's a big doody head, that's why...

I live in Bellmore, TYG... moving soon though... to Woodmere.

Posted by: gopro

Quote:

Originally Posted by Sapphire

cause he's a big doody head, that's why...

LOL

Posted by: Sapphire

Quote:

Originally Posted by gopro

LOL

NOT funny, you WERE a big doody head.

Posted by: gopro

Quote:

Originally Posted by Sapphire

NOT funny, you WERE a big doody head.

Yes, fine, I agree...I was a big doody head!

Posted by: Sapphire

Good, now we got THAT straight!!

LOVED my leg workout Coach! Soooo brutal! My butt is seriously mad at you!!

Posted by: gopro

Quote:

Originally Posted by Sapphire

Good, now we got THAT straight!!

LOVED my leg workout Coach! Soooo brutal! My butt is seriously mad at you!!

You always got me "straight" Sapphy

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