Gopro Workouts

Oz lifter · 04-18-2005, 10:50 PM

hi

Thanks for the response gopro, im gonna change to your routine in two weeks time so that I know im doing it properly.

Ive got a couple of questions regarding your p/rr/s routine. So far I have learnt and understood most of the exercises in the power and rep range weeks, except for lying leg curls I dont have that machine so can I simply do 3 extra sets of straight leg deadlifts to make up for it

In the shock week you have 2 sets of exercises together does that mean you do one exercise then quickly run to the next exercise without a break and is that then considered 1 set. Is this then followed by a cardio recovery and then the same exercises again.

Once you do the 2 sets for each exersice combo how long do you wait until starting the next set of exercises, it seems if you only do a cardio recovery after every set in shock week the workouts will only take 1/2hour is that right.

Also I dont have access to most of the equipment needed for your exercises in shock week, can I simply replace these exercises with other exercises that does the same body part or would this stuff the routine up.

sorry for so many questions thank you again for your time

**gopro** · 04-19-2005, 10:34 AM

Quote:

Originally Posted by Oz lifter

hi

Thanks for the response gopro, im gonna change to your routine in two weeks time so that I know im doing it properly.

Ive got a couple of questions regarding your p/rr/s routine. So far I have learnt and understood most of the exercises in the power and rep range weeks, except for lying leg curls I dont have that machine so can I simply do 3 extra sets of straight leg deadlifts to make up for it

In the shock week you have 2 sets of exercises together does that mean you do one exercise then quickly run to the next exercise without a break and is that then considered 1 set. Is this then followed by a cardio recovery and then the same exercises again.

Once you do the 2 sets for each exersice combo how long do you wait until starting the next set of exercises, it seems if you only do a cardio recovery after every set in shock week the workouts will only take 1/2hour is that right.

Also I dont have access to most of the equipment needed for your exercises in shock week, can I simply replace these exercises with other exercises that does the same body part or would this stuff the routine up.

sorry for so many questions thank you again for your time

Any exercise that you do not know or do not have access to can be replaced by another exercise for the same bodypart.

During shock week the two exercises listed together is know as a superset, and yes, involves doing one exercise followed immediately by another...then you rest long enough for yourself to feel recovered and for your breathing to calm down. Then you repeat the superset. After you complete the first combo/superset, rest long enough to again feel recovered and to let your breathing calm down. Shock workouts can take 30-60 minutes depending on how well you recover between supersets.

Oz lifter · 04-19-2005, 11:31 PM

hi

Thanks again gopro Im really looking forward to starting your workout in 1.5 weeks

The last few questions I have for you is that when I do bench presses at the moment both flat and incline I do around 4 reps by myself then I get my spotter to help me lift the bar to do another 4. With your workouts im assuming I shouldnt do this becasue otherwise you cant really do the required amount of reps for p/rr/s alone

also in the rr week of the document in randys links it says that you should do between 8-10 reps for every set, I read in another p/rr/s thread that you should increase the reps each set ie 1st set 6-8 reps, 2nd set 10-12reps, then 16-20 reps or something like that.

which method of reps should I do.

thanks

Rissole · 04-20-2005, 12:41 AM

Quote:

Originally Posted by Oz lifter

hi

Thanks again gopro Im really looking forward to starting your workout in 1.5 weeks

The last few questions I have for you is that when I do bench presses at the moment both flat and incline I do around 4 reps by myself then I get my spotter to help me lift the bar to do another 4. With your workouts im assuming I shouldnt do this becasue otherwise you cant really do the required amount of reps for p/rr/s alone

also in the rr week of the document in randys links it says that you should do between 8-10 reps for every set, I read in another p/rr/s thread that you should increase the reps each set ie 1st set 6-8 reps, 2nd set 10-12reps, then 16-20 reps or something like that.

which method of reps should I do.

thanks

Hey Oz, You should lift into the required rep range by yourself which will mean dropping your weight a bit, save forced reps (spotted ones) till your last set on that exersice and then not to many (2-3)
Randys link you are reading i am asuming is P/RR/S prtII which is a bit more advanced, stick to the first one. Also if you are just new to lifting it may be adviseable to drop shock from the first few cycles, try: P/P/RR P/RR/RR

Where about's in our wonderful country are you??

Oz lifter · 04-20-2005, 05:28 AM

hi

Thanks for the response and advice rissole much appreciated

Im not totally new to lifting but havent been doing it properly until now so im gonna start doing the p/rr/s which looks like an awsome workout.

Im born and bred nth qlder

(pt douglas NQ) but Im currently at uni at beauty point in tasmania

what about yourself

thanks

ps is that u in your avatar if so u are a monster

**gopro** · 04-20-2005, 08:54 AM

Quote:

Originally Posted by Oz lifter

hi

Thanks again gopro Im really looking forward to starting your workout in 1.5 weeks

The last few questions I have for you is that when I do bench presses at the moment both flat and incline I do around 4 reps by myself then I get my spotter to help me lift the bar to do another 4. With your workouts im assuming I shouldnt do this becasue otherwise you cant really do the required amount of reps for p/rr/s alone

also in the rr week of the document in randys links it says that you should do between 8-10 reps for every set, I read in another p/rr/s thread that you should increase the reps each set ie 1st set 6-8 reps, 2nd set 10-12reps, then 16-20 reps or something like that.

which method of reps should I do.

thanks

Rissole has given you great advice, as usual!!

I want to clarify rep range week for you...

What you want to do here is pick 3 exercises for each bodypart, and do 3 different rep ranges for each exercise. Let's use chest as an example...

Incline Press...3 x 7-9
Bench Press...3 x 10-12
Incline Flye...2 x 13-15

That is basic RR in my program. Also, the goal, as Rissy mentioned, is to try and use a weight that will have you reach positive failure ON YOUR OWN with that rep range. One or two forced reps can be added on, but should not be counted in the goal rep range.

Oz lifter · 04-20-2005, 06:02 PM

hi

Thanks again Gp that clears it up

cant wait to try your workout will report in once I start.

BTW do you have a website or something with pictures, lifting stats, body dimensions etc

Rissole · 04-20-2005, 07:48 PM

Quote:

Originally Posted by Oz lifter

hi

Thanks for the response and advice rissole much appreciated

Im not totally new to lifting but havent been doing it properly until now so im gonna start doing the p/rr/s which looks like an awsome workout.

Im born and bred nth qlder

(pt douglas NQ) but Im currently at uni at beauty point in tasmania

what about yourself

thanks

ps is that u in your avatar if so u are a monster

Ha... my brother lived in Mossman and just moved to Mialo.... dude you are at the wrong end of the country...

I am Central Coast NSW. And yep thats me... thanks

Oz lifter · 04-20-2005, 09:07 PM

hi

Ha ha small world man, i was actually born in mossman, (I just say pt douglas cos no one usually knows where mossman is)

I live at wonga beach just south of the daintree, I have relations over at mialo on bamboo creek rd

cheers

**gopro** · 04-20-2005, 09:21 PM

Quote:

Originally Posted by Oz lifter

hi

Thanks again Gp that clears it up

cant wait to try your workout will report in once I start.

BTW do you have a website or something with pictures, lifting stats, body dimensions etc

Glad to help ya Oz. Looking foward to your progress reports. Don't have a website just yet, but in the process of creating one dedicated to P/RR/S soon.

South-Africa · 08-17-2006, 06:49 AM

Don't have a website just yet, but in the process of creating one dedicated to P/RR/S soon.

Is the above website ready? Sorry been away. Back to gym...Pot belly big....was away not becoz I wanted....ooops

**gopro** · 08-17-2006, 10:21 AM

Quote:

Originally Posted by South-Africa

Don't have a website just yet, but in the process of creating one dedicated to P/RR/S soon.

Is the above website ready? Sorry been away. Back to gym...Pot belly big....was away not becoz I wanted....ooops

Yes it is...just look in my signature. Although some people are having trouble opening it. I may have to have my web guy cut down on the Flash on the site.

fufu · 08-17-2006, 04:00 PM

Quote:

Originally Posted by gopro

Yes it is...just look in my signature. Although some people are having trouble opening it. I may have to have my web guy cut down on the Flash on the site.

Your link doesn't work for me btw, thought I'd let you know. www.prrstraining.com works, but the URL that comes with the link is faulty, atleast for me. Weird stuff has been going on with signatures recently.

**gopro** · 08-17-2006, 04:04 PM

Quote:

Originally Posted by fufu

Your link doesn't work for me btw, thought I'd let you know. www.prrstraining.com works, but the URL that comes with the link is faulty, atleast for me. Weird stuff has been going on with signatures recently.

What happens for you when you click that link?

**P-funk** · 08-17-2006, 04:08 PM

nothing. it says your web page can not be found. but, if you click fufu's link it works...at least for me.

**gopro** · 08-17-2006, 04:14 PM

Quote:

Originally Posted by P-funk

nothing. it says your web page can not be found. but, if you click fufu's link it works...at least for me.

Thanks P-Funk. I think I fixed the problem. Click it again when you get a chance and let me know. Thank you!!

**Dale Mabry** · 08-17-2006, 04:15 PM

It works fine, P just sucks at the internet.

fufu · 08-17-2006, 04:16 PM

Works for me now.

**P-funk** · 08-17-2006, 04:16 PM

it is good now.

**gopro** · 08-17-2006, 10:01 PM

Excellent. I am also having my web guy get rid of some flash, and optimize the site for faster loading.

pilotsjs89 · 05-11-2008, 11:00 AM

Hey Gopro,
I just started out with your P/RR/S and have been getting some good strength and mass gains already by week 3. I just have a couple questions for you that I would appreciate an answer to:

1. At the current gym I am going to it does not have a T-Bar Row machine so what can I switch that out with (on RR week)?

2. Unfortunately I work out at a gym that does not have db's that go above 100 lbs and I just getting to that point. Can I just do incline db press and bb bench on power week instead of RR week and vice versa?

3. I know you posted this in here somewhere, but I can't find it now. How often do you switch up the exercises in the P/RR/S program?

Edit: sorry for bumping the old thread, didn't see your sticky

**gopro** · 05-11-2008, 11:39 AM

Quote:

Originally Posted by pilotsjs89

Hey Gopro,
I just started out with your P/RR/S and have been getting some good strength and mass gains already by week 3. I just have a couple questions for you that I would appreciate an answer to:

1. At the current gym I am going to it does not have a T-Bar Row machine so what can I switch that out with (on RR week)?

2. Unfortunately I work out at a gym that does not have db's that go above 100 lbs and I just getting to that point. Can I just do incline db press and bb bench on power week instead of RR week and vice versa?

3. I know you posted this in here somewhere, but I can't find it now. How often do you switch up the exercises in the P/RR/S program?

Edit: sorry for bumping the old thread, didn't see your sticky

1. You can do T-bars the way Ronnie and Jay do them, with a 45 lb bar in the corner, plates on one end and using a CG handle around the bar.

2. Yes you can.

3. I switch exercises almost every week, or at least switch the order or change the angles. However, for most people I recommend switching after every 2-3 PRRS cycles.

*Just remember that the most important thing about PRRS are the PRINICPLES behind the program and not the exact exercises. Everyone can tweak the program somewhat to meet their own needs.

Witchblade · 05-11-2008, 02:25 PM

Damn, gopro, you're getting massive!

**gopro** · 05-11-2008, 09:11 PM

Quote:

Originally Posted by Witchblade

Damn, gopro, you're getting massive!

Thanks! Are you referring to my avatar photo?

08-17-2006, 06:49 AM	#941
South-Africa Registered User Join Date: Oct 2002 Location: South Africa, Johannesburg Posts: 31	Don't have a website just yet, but in the process of creating one dedicated to P/RR/S soon. Is the above website ready? Sorry been away. Back to gym...Pot belly big....was away not becoz I wanted....ooops
	There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered - Nelson Mandela

08-17-2006, 04:08 PM	#945
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	nothing. it says your web page can not be found. but, if you click fufu's link it works...at least for me.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-17-2006, 04:15 PM	#947
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	It works fine, P just sucks at the internet.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-17-2006, 04:16 PM	#948
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,235 Photos: 7	Works for me now.
	fufu's 1337 Journal Your diet will set you free.

08-17-2006, 04:16 PM	#949
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	it is good now.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-18-2005, 10:50 PM	#931
Oz lifter Registered User Join Date: Apr 2005 Location: australia Posts: 32	hi Thanks for the response gopro, im gonna change to your routine in two weeks time so that I know im doing it properly. Ive got a couple of questions regarding your p/rr/s routine. So far I have learnt and understood most of the exercises in the power and rep range weeks, except for lying leg curls I dont have that machine so can I simply do 3 extra sets of straight leg deadlifts to make up for it In the shock week you have 2 sets of exercises together does that mean you do one exercise then quickly run to the next exercise without a break and is that then considered 1 set. Is this then followed by a cardio recovery and then the same exercises again. Once you do the 2 sets for each exersice combo how long do you wait until starting the next set of exercises, it seems if you only do a cardio recovery after every set in shock week the workouts will only take 1/2hour is that right. Also I dont have access to most of the equipment needed for your exercises in shock week, can I simply replace these exercises with other exercises that does the same body part or would this stuff the routine up. sorry for so many questions thank you again for your time

04-19-2005, 11:31 PM	#933
Oz lifter Registered User Join Date: Apr 2005 Location: australia Posts: 32	hi Thanks again gopro Im really looking forward to starting your workout in 1.5 weeks The last few questions I have for you is that when I do bench presses at the moment both flat and incline I do around 4 reps by myself then I get my spotter to help me lift the bar to do another 4. With your workouts im assuming I shouldnt do this becasue otherwise you cant really do the required amount of reps for p/rr/s alone also in the rr week of the document in randys links it says that you should do between 8-10 reps for every set, I read in another p/rr/s thread that you should increase the reps each set ie 1st set 6-8 reps, 2nd set 10-12reps, then 16-20 reps or something like that. which method of reps should I do. thanks

04-20-2005, 05:28 AM	#935
Oz lifter Registered User Join Date: Apr 2005 Location: australia Posts: 32	hi Thanks for the response and advice rissole much appreciated Im not totally new to lifting but havent been doing it properly until now so im gonna start doing the p/rr/s which looks like an awsome workout. Im born and bred nth qlder (pt douglas NQ) but Im currently at uni at beauty point in tasmania what about yourself thanks ps is that u in your avatar if so u are a monster

04-20-2005, 06:02 PM	#937
Oz lifter Registered User Join Date: Apr 2005 Location: australia Posts: 32	hi Thanks again Gp that clears it up cant wait to try your workout will report in once I start. BTW do you have a website or something with pictures, lifting stats, body dimensions etc

04-20-2005, 09:07 PM	#939
Oz lifter Registered User Join Date: Apr 2005 Location: australia Posts: 32	hi Ha ha small world man, i was actually born in mossman, (I just say pt douglas cos no one usually knows where mossman is) I live at wonga beach just south of the daintree, I have relations over at mialo on bamboo creek rd cheers

08-17-2006, 10:01 PM	#950
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,505	Excellent. I am also having my web guy get rid of some flash, and optimize the site for faster loading.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

05-11-2008, 11:00 AM	#951
pilotsjs89 Registered User Join Date: Aug 2007 Posts: 3	Hey Gopro, I just started out with your P/RR/S and have been getting some good strength and mass gains already by week 3. I just have a couple questions for you that I would appreciate an answer to: 1. At the current gym I am going to it does not have a T-Bar Row machine so what can I switch that out with (on RR week)? 2. Unfortunately I work out at a gym that does not have db's that go above 100 lbs and I just getting to that point. Can I just do incline db press and bb bench on power week instead of RR week and vice versa? 3. I know you posted this in here somewhere, but I can't find it now. How often do you switch up the exercises in the P/RR/S program? Edit: sorry for bumping the old thread, didn't see your sticky Last edited by pilotsjs89 : 05-11-2008 at 11:01 AM. Reason: comment
pilotsjs89 Registered User Join Date: Aug 2007 Posts: 3

05-11-2008, 02:25 PM	#953
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,363 Photos: 2	Damn, gopro, you're getting massive!
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-12-2008, 10:08 AM	#955
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland