PTYP's P/RR/S Journal

**PTYP** · 08-08-2005, 11:56 AM

Ive heard alot of good review from the P/RR/S routine, so Im going to give it a shot and post my workouts in this journal.

The workout actually started on 8/1/05 so the first few posts will be back dated to then, and will post each subsequent workout the day after from here on out.

Im 6'0 approximately 195 lbs and am looking primarily for size and strength gains.

So here we go w/ POWER Week:

Monday 8/1/05 Quads and Shoulders

ATG Squat
10 x 135 (Warm up)
5 x 225
5 x 225
5 x 235

Hack Squat (weight does not include sled)
6 x 140
6 x 180
6 x 180

Hammer strength iso-extensions
5 x 70 (each leg)
5 x 70 (each leg)

Military Press
6 x 185
4 x 205
6 x 195

Upright Row
6 x 70
6 x 90
6 x 100

DB Laterals
6 x 30
6 x 30

The leg workout was grueling. I underestimated the weights in alot of cases, although the rep range here is 4-6, Id like to be struggling on the 5th rep so Ill be increasing weight next cycle.

**PTYP** · 08-08-2005, 12:00 PM

POWER Week

Tuesday 8/2/05

Tri/Bi/Calf/Trap

I know it seems like alot, but when you read the workout, it really isnt.

Close Grip BP
6 x 175
6 x 185
4 x 195

Skull Crushers
5 x 85
5 x 85

Kick Backs
6 x 40

Hammer strength preachers
6 x 90
5 x 100

Barbell Curls
6 x 80
5 x 80

DB Hammers
6 x 45

Standing Calf Raises
12 x 375
8 x 405
8 x 405

Barbell Shrugs
6 x 275
6 x 315
6 x 315

**FishOrCutBait** · 08-08-2005, 12:03 PM

Nice numbers on the BB shrugs, bro. And those hammer curls, props!

**PTYP** · 08-08-2005, 12:04 PM

POWER Week

Thursday 8/4/05

Back/Hammies

Deadlift
5 x 225
5 x 225
5 x 225

Bent over row
6 x 165
6 x 185
5 x 205

Pull ups
6 x BW
6 x BW

Close grip rows
5 x 190
5 x 190

SLDL
6 x 185
4 x 205
5 x 195

Lying Leg Curl
6 x 125
6 x 140
5 x 155

Absolutely awesome workout, I was sore the next day no doubt. Im starting to get the hang of the rep range so not wasting as many sets as I did on the first 2 days.

**PTYP** · 08-08-2005, 12:09 PM

POWER Week

Friday 8/5/05

Chest/Trap/Calf

Benchpress
6 x 195
5 x 205
4 x 215

DB Incline
6 x 70
6 x 75
6 x 75

Weighted Dips
6 x BW+45 lb Plate
6 x BW+45 lb Plate

Barbell shrugs
6 x 315
6 x 315
6 x 335

Standing Calf Raises
10 x 405
10 x 405
9 x 425

The stupid ass gym doesnt have any DBs between 75-100. I could have easily gone to 80 or 85 on the incline, but none are available.

Caught an adrenaline rush during the shrugs, one of my fav songs by Rob Zombie was blaring through the speakers so was able to increase weight from Tuesday lol.

Another good workout, and overall an awesome routine for the week. Cant wait to start the rep range, which I actually start today.

**PTYP** · 08-08-2005, 12:10 PM

Originally Posted by FishOrCutBait

Nice numbers on the BB shrugs, bro. And those hammer curls, props!

Thanks man, yeah, I love hitting the traps. The curls was actually the first time doing hammers in about 3 years, so didnt know what to expect. They were a bit light, Ill probably go to 50 next cycle. Ill be checking in on your journal too to see if anything catches my eye in terms of P/RR/S, it seems complicated at the moment.

**FishOrCutBait** · 08-08-2005, 12:22 PM

Hey, hit me up with any problems. Make sure to check your rep cadences and all that good stuff, those, along with your rest intervals, make P/RR/S what it is... which is really good...

**PTYP** · 08-08-2005, 12:25 PM

Ok, that is beyond my current scope of the routine. What is a rep cadence? I actually work out w/ a partner, so when she is done, I hop on so approximately 1 min rests. One other off topic Q, how do I link my journal in my signature and then rename the link?

**PTYP** · 08-08-2005, 12:30 PM

Nevermind about the last Q, I figured it out.

**FishOrCutBait** · 08-08-2005, 01:18 PM

"Rep cadence is basically how quickly you lift the weight from start to finish. It is broken up into 3 sections: the negative or eccentric portion, the mid-point, and the positive or concentric contraction. So, a rep cadence of 3/0/1 would mean that you lower the weight in 3 seconds...then hold the weight at the stretch or contraction point for 0 seconds...then you lift the weight in 1 second."
-GoPro, creator of P/RR/S

REP CADENCES FOR P/RR/S
POWER WEEK...3/0/X (x means you push it up as fast as possible)
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1

**PTYP** · 08-08-2005, 01:26 PM

Ahh beautiful, thanks alot bro.

**gwcaton** · 08-08-2005, 06:47 PM

Nice wo's ! Welcome to P/RR/S land

**King Silverback** · 08-08-2005, 07:27 PM

Originally Posted by gwcaton

Nice wo's ! Welcome to P/RR/S land

Agreed, welcome my friend!!!

**FishOrCutBait** · 08-09-2005, 08:41 AM

No problem PT. These are two of "the guys", Ol G-dub, and Archie!!

Like they said, welcome to the crew!

**PTYP** · 08-09-2005, 09:35 AM

Thanks fellas, Im very excited about this routine, looking forward to some mad gains.

REP RANGE Week

Monday 8/8/05

Quads/Shoulders

Hammer Strength Iso Extension
9 x 100
9 x 100

Leg Press (weights not including sled)
12 x 190
11 x 280
9 x 360

Hack Squat (weights not including sled)
12 x 180
12 x 180
12 x 180

DB Military Press
10 x 40
8 x 50
8 x 55

Bentover Laterals
10 x 25
10 x 25

Cable Front Raises
80 x 10
70 x 11

I really struggled to get that 10th rep on the first front raise set which is why I dropped weight.

My shoulders were seriously burning after this, tried to keep an upbeat tempo with minimal rest.

The quad workout was just ridiculous, I dont think Ive ever done any form of squat or leg press in such a high rep range, struggled to walk after that one lol. I definitely need to do more weight on the first couple of sets on the leg press, I didnt know what to expect here.

**FishOrCutBait** · 08-09-2005, 09:47 AM

HAHAHA!!! Nice dude. Nice.

**PTYP** · 08-09-2005, 10:06 AM

Thanks alot my friend, encouragement here is definitely going along way with me. Cant wait to get into it again in about 5 hours and counting.

Oh, and am I doing something wrong? Why the hahaha? Forgive my inability to recognize sarcasm (if intended) over the internet. Use some emoticons or something

.

**FishOrCutBait** · 08-09-2005, 11:26 AM

The quad workout, isnt that feeling awesome?

**PTYP** · 08-09-2005, 11:38 AM

Thats debatable

**PTYP** · 08-10-2005, 07:06 AM

Tuesday 8/10/05

REP RANGE Week

Tri/Bi/Traps/Calves

CG Dips
8 x BW+25
8 x BW+25
8 x BW+25

Pushdowns
12 x 80
12 x 90

Rev. Grip Pull(Push)Down (This is a tricep excercise)
9 x 90

Alternating DB Curl
8 x 40
6 x 50

Cable Curls
11 x 120
8 x 140

DB Concentration Curls
11 x 35

DB Shrugs
15 x 75
12 x 100
9 x 110

Donkey Calf Raises
13 x 320
13 x 320
12 x 320

Overall was a decent workout, got to the gym late and was in a rush through the first excercise so didnt really put any mental work into it. After I settled down, things got alot better.

**FishOrCutBait** · 08-10-2005, 08:51 AM

heehee... thats true... That feeling CAN be great... but really hard if you have to climb stairs...

**PTYP** · 08-10-2005, 10:17 AM

Yeah, I live on the 4th floor of the condo complex and I can definitely feel it when I go home from the gym lol.

**FishOrCutBait** · 08-10-2005, 10:31 AM

ouch man... did you have to camp out at the bottom of the stairs?

**King Silverback** · 08-10-2005, 11:51 AM

Awesome w/o's there Brother PTYP!!! I hear ya about the sled, I don't ever count the weight of that either, just the weight I load!!! Lookin nice and solid in here, keep it up!!!

**FishOrCutBait** · 08-10-2005, 01:29 PM

Originally Posted by Archangel

the sled, I don't ever count the weight of that either, just the weight I load!!!

Does the sled actually weigh anything?

I mean, of course it weighs something, but, at the angle etc, it doesnt feel like it provides any resistance against your legs...

**King Silverback** · 08-10-2005, 04:15 PM

Originally Posted by FishOrCutBait

Does the sled actually weigh anything?

I mean, of course it weighs something, but, at the angle etc, it doesnt feel like it provides any resistance against your legs...

It weighs something like 20 pounds or somethin I think

I don't count it though either my friend!!!

**PTYP** · 08-12-2005, 04:57 PM

Originally Posted by Archangel

Awesome w/o's there Brother PTYP!!! I hear ya about the sled, I don't ever count the weight of that either, just the weight I load!!! Lookin nice and solid in here, keep it up!!!

Thanks for the encouragement Angel, Im totally feeling it.

Thursday 8/11/05

REP RANGE Week

Back/Hammies

Lat Pull Down (WG)
8 x 160
8 x 170
8 x 180

T-Bar Rows
9 x 100
10 x 100
8 x 100

Pullover
13 x 105
12 x 110

Im not sure what this excercise is called, but basicly you get on your knees and lean forward then pull yourself back up w/ your hamstrings.
10 x BW
10 x BW

SLDL
12 x 135
10 x 155

Hammer Str. Seated Leg Curl
15 x 50
13 x 70

Note to self: Do not ever do that excercise for hammies first, I cramped bad.
The SLDL was another tough one, Ive never done those for more than 8 reps before, I felt the burn.

**King Silverback** · 08-12-2005, 10:12 PM

That was a Great w/o my Friend!!! Keep it up!!!

**PTYP** · 08-15-2005, 07:02 AM

Friday 8/12/05

REP RANGE Week

Chest/Traps/Calves

Incline BP
155 x 8
175 x 7
175 x 7

DB Bench
65 x 10
70 x 10
75 x 10

Pec-Deck Flyes
120 x 12
150 x 11

DB Shrugs
95 x 12
95 x 12
120 x 8

Donkey Calf Raises
290 x 15
290 x 15
290 x 15

Not much to say about this workout, I felt very blah. Although, the jump to the 120 lb DBs for shrugs was way too much.

**FishOrCutBait** · 08-15-2005, 12:31 PM

Originally Posted by PTYP

Im not sure what this excercise is called, but basicly you get on your knees and lean forward then pull yourself back up w/ your hamstrings.
10 x BW
10 x BW

Those are called 'dives'. Great looking workout, though!

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