For the P/RR/S crew...A TASTE OF II!!

**gopro** · 04-02-2004, 09:03 AM

I'm gonna let the cat out of the bag a bit and let you know what I have been experimenting with on myself and a few very advanced clients for the past year. Some slight tweaks on the program that has improved results by a large margin. Do NOT step to this level unless you have been on "regular" P/RR/S for at least 3 full cycles. This is very intense!

1. The cycles...I have gone from a 3 week to a 4 week with advanced lifters. It looks like this:

a. P/P/RR/S
b. P/RR/RR/S
c. P/RR/S/S
d. rest week

2. Power week has been tweaked slightly to crush the highest threshold muscle fibers. Example:

Chest-

-bench press...6 x max single (2 minute rest between sets attempting to keep same weight each time).
-incline press...3 x 3 (3 min rest between sets)
-flat flye...3 x 5 (3 minute rest)

3. Rep ranges on RR week have been expanded to hit more fibers as well as to cause different metabolic and hormonal adaptions. Example:

Legs-

-leg press...4 x 7-10
-hack squats...3 x 11-15
-leg extension...3 x 16-20

4. With shock week I have began to expand the techniques used to well, SHOCK, the muscles into more growth. I will not go into specifics here as there is too much to cover. One change that I encourage all to make is to use one pre-exhaust superset and one post-activation superset (compound before isolation)...this has been proving to be quite valuable.

Well, thats all for now. Hope you enjoyed the preview. Now sit back and enjoy the movie!!

X Ring · 04-02-2004, 09:42 AM

When and where do you plan on publishing this workout when the time comes

Paynne · 04-02-2004, 09:43 AM

I'm buying the book as soon as it comes out

What do you think about negs on power week?

Sapphire · 04-02-2004, 09:59 AM

WOW! Looks cool! When will I be ready coach??? Although I am VERY happy doing P/RR/S I !!!!!!! Maybe in 6 months or so???

sentricyphen · 04-02-2004, 10:10 AM

Quote:

Originally posted by Paynne
I'm buying the book as soon as it comes out

What do you think about negs on power week?

or shock week?

**gopro** · 04-02-2004, 10:48 AM

Quote:

Originally posted by sentricyphen
or shock week?

You could use pure negatives on shock week if you're very advanced, but on power week I'd just use controlled negatives and extra explosive positives.

**gopro** · 04-02-2004, 10:49 AM

Quote:

Originally posted by X Ring
When and where do you plan on publishing this workout when the time comes

Either in article form in IRONMAN magazine or in book form. Not sure yet.

**gopro** · 04-02-2004, 10:50 AM

Quote:

Originally posted by Sapphire
WOW! Looks cool! When will I be ready coach??? Although I am VERY happy doing P/RR/S I !!!!!!! Maybe in 6 months or so???

You are already on the tweaked RR portion. I will be advancing your techniques slowly as time goes by.

Sapphire · 04-02-2004, 11:21 AM

Quote:

Originally posted by gopro
You are already on the tweaked RR portion. I will be advancing your techniques slowly as time goes by.

NO WONDER I am so sore today I can hardly walk! My

has never hurt THIS much before!!

I almost yacked several times during my WO last night ...

**gopro** · 04-02-2004, 11:54 AM

Quote:

Originally posted by Sapphire
NO WONDER I am so sore today I can hardly walk! My

has never hurt THIS much before!!

I almost yacked several times during my WO last night ...

I am the PUKEMASTER...welcome to my VOMITORIUM...

Alaric · 04-02-2004, 12:20 PM

so wait a sec, gopro i'm just wondering you're doing your max bench during power week for 1 rep, 6 sets?

**CowPimp** · 04-02-2004, 01:49 PM

Looks good. I wish I had a spotter so that I could actually do singles safely...

**gopro** · 04-02-2004, 02:49 PM

Quote:

Originally posted by Alaric
so wait a sec, gopro i'm just wondering you're doing your max bench during power week for 1 rep, 6 sets?

Yes, after several sets to work up to it. This is a VERY advanced method of training because it will tap deep into your nervous system. This is not for beginners or even intermediates.

Alaric · 04-02-2004, 08:42 PM

Oh i see what you mean, but if that isn't for beginners than will this whole routine only be for advanced lifters?

**gopro** · 04-02-2004, 09:35 PM

Quote:

Originally posted by Alaric
Oh i see what you mean, but if that isn't for beginners than will this whole routine only be for advanced lifters?

The rep range portion is ok for beginners and intermediates. So is the basic power, not the revised. Shock weeks should be held off until intermediate status is reached.

Alaric · 04-02-2004, 09:45 PM

Ah I see what you mean gopro, so the weeks are interchangable in I and II. That's cool! So I can stilll do Power I then try RR II, and cycle that. Yeah, I haven't even thrown it shock week yet into my routine (don't think I will until my gains start slowing down), I'm still making awesome gains just off P/RR. Right now I'm just rotating it every other week like
P/P/RR
P/RR/RR
and so forth, and all my lifts have been going up steadily (next week I'm going to attempt to rep my max 4 months ago!)

Can't wait to see II.

Rocco32 · 04-02-2004, 10:08 PM

Looks awesome! I can't wait to do this!

Burner02 · 04-02-2004, 10:19 PM

I like the book idea. Hey, you could do a book tour!

jaim91 · 04-03-2004, 04:24 AM

WHat do these mean?
P/P/RR/S
b. P/RR/RR/S
c. P/RR/S/S

yellowmoomba · 04-03-2004, 06:50 AM

Quote:

Originally posted by jaim91
WHat do these mean?
P/P/RR/S
b. P/RR/RR/S
c. P/RR/S/S

check out this thread for more info on: P/RR/S

http://www.ironmagazineforums.com/sh...threadid=12761 (Gopro Workouts)

Rocco32 · 04-03-2004, 06:51 AM

Quote:

Originally posted by jaim91
WHat do these mean?
P/P/RR/S
b. P/RR/RR/S
c. P/RR/S/S

Power/Power/RepRange/Shock
Power/RepRange/RepRange/Shock
Power/RepRange/Shock/Shock

**CowPimp** · 04-03-2004, 12:24 PM

GoPro, what is your definition of intermediate and advanced?

I do plan on switching to your routine eventually. I'm going to begin using a variation of your workout starting Monday. However, I am going to cut out shock week. After a few cycles like that I will bring in shock week. A friend of mine just started your P/RR/S routine and he says he has "fallen in love."

Arthur2004 · 04-03-2004, 10:11 PM

sweeeett.. cant wait for it.... gonna mix it with the old one...

old power/old rr/new rr
and shock every other cycle

cant wait

Rocco32 · 04-04-2004, 05:23 AM

I'm looking forward to that new Power!

jaim91 · 04-04-2004, 05:56 AM

Much appreciated! How many times per week are you supposed to do this?

jaim91 · 04-04-2004, 05:57 AM

And when it says, "Power/RepRange/RepRange/Shock" does that mean i am supposed to repeat the rr twice in one week?

Rissole · 04-04-2004, 06:33 AM

Quote:

Originally posted by CowPimp
GoPro, what is your definition of intermediate and advanced?

Intermediate = Rock & Firestorm
Advanced = Rissole & Tank

Thanks Eric, unfortunately i'm on holidays form Tuesday so i'll be lifting by myself so that might make the power tweak hard, then when i get back i'm about 2-3 weeks outta my comp.
Comp finished will be back into a bulk and P/RR/S II

Something to look forward to

Are you still recomending the same tempo's??

04-02-2004, 09:03 AM	#1
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,449	For the P/RR/S crew...A TASTE OF II!! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm gonna let the cat out of the bag a bit and let you know what I have been experimenting with on myself and a few very advanced clients for the past year. Some slight tweaks on the program that has improved results by a large margin. Do NOT step to this level unless you have been on "regular" P/RR/S for at least 3 full cycles. This is very intense! 1. The cycles...I have gone from a 3 week to a 4 week with advanced lifters. It looks like this: a. P/P/RR/S b. P/RR/RR/S c. P/RR/S/S d. rest week 2. Power week has been tweaked slightly to crush the highest threshold muscle fibers. Example: Chest- -bench press...6 x max single (2 minute rest between sets attempting to keep same weight each time). -incline press...3 x 3 (3 min rest between sets) -flat flye...3 x 5 (3 minute rest) 3. Rep ranges on RR week have been expanded to hit more fibers as well as to cause different metabolic and hormonal adaptions. Example: Legs- -leg press...4 x 7-10 -hack squats...3 x 11-15 -leg extension...3 x 16-20 4. With shock week I have began to expand the techniques used to well, SHOCK, the muscles into more growth. I will not go into specifics here as there is too much to cover. One change that I encourage all to make is to use one pre-exhaust superset and one post-activation superset (compound before isolation)...this has been proving to be quite valuable. Well, thats all for now. Hope you enjoyed the preview. Now sit back and enjoy the movie!!
	Monthly columnist for Muscular Development and Ironman magazines. 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.

04-02-2004, 09:59 AM	#4
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	WOW! Looks cool! When will I be ready coach??? Although I am VERY happy doing P/RR/S I !!!!!!! Maybe in 6 months or so???
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

04-02-2004, 01:49 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	Looks good. I wish I had a spotter so that I could actually do singles safely...
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

04-02-2004, 10:08 PM	#17
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Looks awesome! I can't wait to do this!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

04-02-2004, 10:19 PM	#18
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,274	I like the book idea. Hey, you could do a book tour!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

04-02-2004, 09:42 AM	#2
X Ring training to be Goku Join Date: Sep 2003 Location: New England Posts: 696	When and where do you plan on publishing this workout when the time comes

04-02-2004, 09:43 AM	#3
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	I'm buying the book as soon as it comes out What do you think about negs on power week?

04-02-2004, 12:20 PM	#11
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	so wait a sec, gopro i'm just wondering you're doing your max bench during power week for 1 rep, 6 sets?

04-02-2004, 08:42 PM	#14
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Oh i see what you mean, but if that isn't for beginners than will this whole routine only be for advanced lifters?

04-02-2004, 09:45 PM	#16
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Ah I see what you mean gopro, so the weeks are interchangable in I and II. That's cool! So I can stilll do Power I then try RR II, and cycle that. Yeah, I haven't even thrown it shock week yet into my routine (don't think I will until my gains start slowing down), I'm still making awesome gains just off P/RR. Right now I'm just rotating it every other week like P/P/RR P/RR/RR and so forth, and all my lifts have been going up steadily (next week I'm going to attempt to rep my max 4 months ago!) Can't wait to see II.

04-03-2004, 04:24 AM	#19
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	WHat do these mean? P/P/RR/S b. P/RR/RR/S c. P/RR/S/S

04-03-2004, 12:24 PM	#22
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	GoPro, what is your definition of intermediate and advanced? I do plan on switching to your routine eventually. I'm going to begin using a variation of your workout starting Monday. However, I am going to cut out shock week. After a few cycles like that I will bring in shock week. A friend of mine just started your P/RR/S routine and he says he has "fallen in love."
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

04-03-2004, 10:11 PM	#23
Arthur2004 Phat Member Join Date: Aug 2003 Location: Los Angeles Posts: 265 Photos: 8	sweeeett.. cant wait for it.... gonna mix it with the old one... old power/old rr/new rr and shock every other cycle cant wait
	Kool Pic i took with my Camera of me flexing

04-04-2004, 05:23 AM	#24
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I'm looking forward to that new Power!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

04-04-2004, 05:56 AM	#25
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	Much appreciated! How many times per week are you supposed to do this?

04-04-2004, 05:57 AM	#26
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	And when it says, "Power/RepRange/RepRange/Shock" does that mean i am supposed to repeat the rr twice in one week?