Power/Rep Range/Shock: The Basics

jaim91 · 10-06-2004, 09:27 PM

What percent of my one rep max should I be using for power week? rep range? shock?

Randy · 10-06-2004, 09:37 PM

Read THIS Jaim91

This article defines various methods as outlined by gopro, and the team of course

. Don't make it harder than it is by dealing with percentages, basically just start with your heaviest rep and work from there depending on which method you select. Although you can determine the percentages yourself if you like.

Quote:

Originally Posted by jaim91

What percent of my one rep max should I be using for power week? rep range? shock?

jaim91 · 10-07-2004, 07:44 AM

Fair enough...though it would be nice. Thanks linkmaster

Randy · 10-07-2004, 01:42 PM

The pleasure is all mine Jaim91.

Tank316 · 10-07-2004, 04:18 PM

Quote:

Originally Posted by jaim91

Fair enough...though it would be nice. Thanks linkmaster

Sapphire keeps an awesome journal on P/RR/Sh. plus posting her meals, that gives some sort of guideline[depending on your needs of course]

Sapphire · 10-08-2004, 07:05 AM

You are welcome to read my journal I post my WOs and diet... BUT I am not cutting. My diet is more a maintance diet... I want to build muscles without getting fat. Don't we all , right??

BTW GP is my coach

He designs my workouts specifically for MY needs... my goals.. my build.

jaim91 · 10-08-2004, 07:43 AM

is there a link to your diet journal somewhere?

gwcaton · 10-08-2004, 07:44 AM

Quote:

Originally Posted by Sapphire

You are welcome to read my journal I post my WOs and diet... BUT I am not cutting. My diet is more a maintance diet... I want to build muscles without getting fat. Don't we all , right??

BTW GP is my coach

He designs my workouts specifically for MY needs... my goals.. my build.

Morning Darling

Would you happen to have any "Before" pics ? Before you started working out ? or Before P/RR/S ?

jaim http://ironmagazineforums.com/showthread.php?t=31684

Sapphire · 10-08-2004, 08:26 AM

Quote:

Originally Posted by gwcaton

Morning Darling

Would you happen to have any "Before" pics ? Before you started working out ? or Before P/RR/S ?

jaim http://ironmagazineforums.com/showthread.php?t=31684

Well.. not really. I didn't take any.. I guess I should have. I have regular pics of when I was way too skinny. I could probably scan those. I used to only run.. alot. I didn't eat right. I weighed 112 pounds!

10 pounds less than I do now.
Gp can confirm this.. I was never fat... just sorta skinny, untoned looking. You know what I mean. Chris tells me he see the changes in my body since we met, a little over a year ago.
When I first started with GP, he didn't have me on P/RR/S, he didn't get me into that until we worked out about a year.
I will look for some pics... for YOU.

And Jaim91.... check out my journal and ask any questions you want.

ate50eggs · 10-08-2004, 11:58 AM

Hey guys...I am pretty new to this stuff and have some questions and was wondering if you could help. I was looking at the P/RR/S cycle and this training split:

Quote:

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

What I was wondering is which excercises correspond to lats, traps, lower back and forearms as they don't have a seperate section in the article. Thanks for the help!

Jonah

gwcaton · 10-08-2004, 12:46 PM

Quote:

Originally Posted by ate50eggs

Hey guys...I am pretty new to this stuff and have some questions and was wondering if you could help. I was looking at the P/RR/S cycle and this training split:

What I was wondering is which excercises correspond to lats, traps, lower back and forearms as they don't have a seperate section in the article. Thanks for the help!

Jonah

Jonah ,

check this out http://www.ironmagazineforums.com/sh...&postcount=265 (For the P/RR/S crew...A TASTE OF II!!)

And this http://bodybuilding.com/fun/exercises.htm

gwcaton · 10-08-2004, 12:49 PM

Quote:

Originally Posted by Sapphire

Well.. not really. I didn't take any.. I guess I should have. I have regular pics of when I was way too skinny. I could probably scan those. I used to only run.. alot. I didn't eat right. I weighed 112 pounds!

10 pounds less than I do now.
Gp can confirm this.. I was never fat... just sorta skinny, untoned looking. You know what I mean. Chris tells me he see the changes in my body since we met, a little over a year ago.
When I first started with GP, he didn't have me on P/RR/S, he didn't get me into that until we worked out about a year.
I will look for some pics... for YOU.

And Jaim91.... check out my journal and ask any questions you want.

You're the best !!!

ate50eggs · 10-08-2004, 12:56 PM

Quote:

Originally Posted by gwcaton

Jonah ,

check this out http://www.ironmagazineforums.com/sh...&postcount=265 (For the P/RR/S crew...A TASTE OF II!!)

And this http://bodybuilding.com/fun/exercises.htm

Thanks a ton! Exactly what I was looking for!

Sapphire · 10-08-2004, 12:58 PM

Cute AVI ate50eggs!!

ate50eggs · 10-08-2004, 01:00 PM

Quote:

Originally Posted by Sapphire

Cute AVI ate50eggs!!

Baby, I got a cute everything...

Sapphire · 10-08-2004, 01:01 PM

Oh really???

ate50eggs · 10-08-2004, 02:20 PM

Quote:

Originally Posted by Sapphire

Oh really???

You betcha...if you need testimonials, lemme know

gopro · 10-12-2004, 12:12 PM

Hey! Watch the "funny stuff" in my thread (unless I start it!).

Sapphire · 10-12-2004, 12:15 PM

Sorry Gp!

ate50eggs · 10-12-2004, 12:30 PM

So, I started this workout and the Twin Peak's Carb Cycling Part II for Bulking & Lifestyle about 18 days ago and have gone from around 222 lbs to 232 lbs. Not sure what my body fat percentage was before or now, but my abs are much more defined then they were...

10 lbs in 2 and a half weeks...does that seem right?

Not that I am complaining of course.

Randy · 10-12-2004, 03:04 PM

Sapphy, what you going to be for Halloween?
Inquiry minds wanna know

gopro · 10-12-2004, 04:10 PM

Quote:

Originally Posted by ate50eggs

So, I started this workout and the Twin Peak's Carb Cycling Part II for Bulking & Lifestyle about 18 days ago and have gone from around 222 lbs to 232 lbs. Not sure what my body fat percentage was before or now, but my abs are much more defined then they were...

10 lbs in 2 and a half weeks...does that seem right?

Not that I am complaining of course.

I guess the combination of these two programs are just working significantly well for you! Keep it up!

Randy · 10-12-2004, 04:24 PM

Should I add that bulking program to my links Gopro?

But I think he gained that amount so quickly by eating 50 eggs

Sapphire · 10-12-2004, 06:33 PM

Quote:

Originally Posted by Randy

Sapphy, what you going to be for Halloween?
Inquiry minds wanna know

Not sure yet.... still trying to decide, any suggestions?

and Randy FYI Halloween is SOMEONE'S birthday.... not saying who, BUT it's not me and he's BIG and STRONG!!

Sapphire · 10-12-2004, 06:34 PM

Quote:

Originally Posted by ate50eggs

Baby, I got a cute everything...

One more... Well I hope so since you ARE a stud muffin!!

Randy · 10-12-2004, 08:04 PM

HAPPY EARLY BIRTHDAY

GOPRO!!!

Randy · 10-12-2004, 08:08 PM

I think you should be a sexy little devil...
This way I won't feel guilty for my thoughts about you

gopro · 10-13-2004, 09:17 AM

Quote:

Originally Posted by Randy

HAPPY EARLY BIRTHDAY

GOPRO!!!

Wow, that was awesome, but I still have a couple of more weeks to hold onto my 35th year on this planet! But a HUGE thanks for my early B-Day post

Randy · 10-13-2004, 11:29 AM

Sapphire just wants to make sure nobody forgets

.
Isn't she such a good friend?

Don't know what to get you for your birthday though Gopro since it falls on Halloween... A cake or a pumkin

Randy

gopro · 10-13-2004, 12:58 PM

Sapphire is the BEST!

10-07-2004, 01:42 PM	#304
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	The pleasure is all mine Jaim91. - O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

10-08-2004, 07:05 AM	#306
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	You are welcome to read my journal I post my WOs and diet... BUT I am not cutting. My diet is more a maintance diet... I want to build muscles without getting fat. Don't we all , right?? BTW GP is my coach He designs my workouts specifically for MY needs... my goals.. my build. 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

10-08-2004, 12:58 PM	#314
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Cute AVI ate50eggs!! 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

10-08-2004, 01:01 PM	#316
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Oh really??? 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

10-12-2004, 12:12 PM	#318
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Hey! Watch the "funny stuff" in my thread (unless I start it!). All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com 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.

10-06-2004, 09:27 PM	#301
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	What percent of my one rep max should I be using for power week? rep range? shock?

10-07-2004, 07:44 AM	#303
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	Fair enough...though it would be nice. Thanks linkmaster

10-08-2004, 07:43 AM	#307
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	is there a link to your diet journal somewhere?

10-12-2004, 12:15 PM	#319
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Sorry Gp! 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

10-12-2004, 12:30 PM	#320
ate50eggs Medium Pimpin' Join Date: Oct 2004 Location: Scottsdale, AZ Posts: 19 Photos: 1	Does this seem right? So, I started this workout and the Twin Peak's Carb Cycling Part II for Bulking & Lifestyle about 18 days ago and have gone from around 222 lbs to 232 lbs. Not sure what my body fat percentage was before or now, but my abs are much more defined then they were... 10 lbs in 2 and a half weeks...does that seem right? Not that I am complaining of course. ate50eggs

10-12-2004, 03:04 PM	#321
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Sapphy, what you going to be for Halloween? Inquiry minds wanna know - O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

10-12-2004, 04:24 PM	#323
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Should I add that bulking program to my links Gopro? But I think he gained that amount so quickly by eating 50 eggs - O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

10-12-2004, 08:04 PM	#326
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	HAPPY EARLY BIRTHDAY GOPRO!!! - O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

10-12-2004, 08:08 PM	#327
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	I think you should be a sexy little devil... This way I won't feel guilty for my thoughts about you - O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

10-13-2004, 11:29 AM	#329
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Sapphire just wants to make sure nobody forgets . Isn't she such a good friend? Don't know what to get you for your birthday though Gopro since it falls on Halloween... A cake or a pumkin Randy - O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

10-13-2004, 12:58 PM	#330
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Sapphire is the BEST! All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com 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.

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