Power/Rep Range/Shock: The Basics

Kracin · 04-20-2005, 09:01 PM

hey, just wanna say thanks gopro for having this up here on the website... not sure how much doing P/RR has helped me, but in the last 2 months ive gone from 180, to 200 with my improved diet. also started using this routine, 15 lbs lean, 5 lbs fat. pretty good imo, i might incorporate the S if i can ever figure out how to get it done good lol.

**gopro** · 04-20-2005, 10:18 PM

Quote:

Originally Posted by Kracin

hey, just wanna say thanks gopro for having this up here on the website... not sure how much doing P/RR has helped me, but in the last 2 months ive gone from 180, to 200 with my improved diet. also started using this routine, 15 lbs lean, 5 lbs fat. pretty good imo, i might incorporate the S if i can ever figure out how to get it done good lol.

Awesome progress Kracin!! Well, you are welcome and I hope that P/RR has contributed to your success!

Rocco32 · 04-22-2005, 11:15 AM

Question- For P/RR/S II when working the Hamstrings, I know SLDL is too dangerous for the 1 Rep Max. How's about Sumo Deads?

Question II- When doing P/RR/S II and you repeat one of the weeks like say Power week, would it be alright to do the first week Part II style and the second week through Part I style?

**gopro** · 04-22-2005, 01:41 PM

Quote:

Originally Posted by Rocco32

Question- For P/RR/S II when working the Hamstrings, I know SLDL is too dangerous for the 1 Rep Max. How's about Sumo Deads?

Question II- When doing P/RR/S II and you repeat one of the weeks like say Power week, would it be alright to do the first week Part II style and the second week through Part I style?

Sumo Deads could work. But with P week in the part 2 version I might only use it for certain bodyparts/exercises. Hams might not be best suited to a single.

Yes, you can do Part II P and then basic P.

Rocco32 · 04-22-2005, 03:49 PM

Quote:

Originally Posted by gopro

Sumo Deads could work. But with P week in the part 2 version I might only use it for certain bodyparts/exercises. Hams might not be best suited to a single.

Yes, you can do Part II P and then basic P.

Thanks GP, maybe triples?

Kracin · 04-26-2005, 09:37 AM

Quote:

Originally Posted by Rocco32

Thanks GP, maybe triples?

try leg curls for hams? deads are still a great exercise for overall strength as well.

btw Dune is awesome, i was addicted for a while!

**gopro** · 04-26-2005, 11:12 AM

Quote:

Originally Posted by Rocco32

Thanks GP, maybe triples?

Triples could work.

Rissole · 04-26-2005, 09:02 PM

Quote:

Originally Posted by gopro

Hams might not be best suited to a single.

I like the single for lying leg curls.........

Rocco32 · 04-27-2005, 07:38 AM

Quote:

Originally Posted by Kracin

try leg curls for hams? deads are still a great exercise for overall strength as well.

btw Dune is awesome, i was addicted for a while!

Thanks Buddy. I just feel I cheat too much with hips when I try SUPER heavy for Hams. Dune is or was great. I liked the first few books but you can't beat that first one! Most people don't get my sig!

Rocco32 · 04-27-2005, 07:38 AM

Quote:

Originally Posted by gopro

Triples could work.

Thanks Eric!

Rocco32 · 04-27-2005, 07:38 AM

Quote:

Originally Posted by Rissole

I like the single for lying leg curls.........

Yeah, we all know what YOU like

**gopro** · 04-27-2005, 09:13 AM

Quote:

Originally Posted by Rissole

I like the single for lying leg curls.........

Hey Riz, your sis looks cute! Nice back on her!

DeadBolt · 04-27-2005, 09:59 PM

Quote:

Originally Posted by gopro

Hey Riz, your sis looks cute! Nice back on her!

Rissole · 04-28-2005, 06:20 PM

Quote:

Originally Posted by Rocco32

Yeah, we all know what YOU like

What.....?? Dives....??

Rissole · 04-28-2005, 06:21 PM

Quote:

Originally Posted by gopro

Hey Riz, your sis looks cute! Nice back on her!

**gopro** · 04-28-2005, 10:38 PM

Quote:

Originally Posted by Rissole

I might have to come visit you in Australia after all!

Rissole · 04-28-2005, 11:50 PM

Quote:

Originally Posted by gopro

I might have to come visit you in Australia after all!

Thats Sapphy in that pic ya know....

Rissole · 04-28-2005, 11:55 PM

Answer your phone ya retard!!!!

Oz lifter · 04-29-2005, 12:44 AM

hi guys

Today I just completed my first week of p/rr/s. Felt awsome for most body parts, these are the muscles that are still sore

chest, tris, hams, quads, lats. I take being sore as a good sign

a couple of questions for those in the know.

On shoulder day I dont think there was any exercises that work the rear delts is this correct ? I think the front and lateral delts were covered but not the rear delts, should I do some lateral raises whilst laying down on a bench for this or not ?

Also on arm day my triceps got a solid workout but I feel I could handle more work on my biceps I did barbell curls for 2 sets, hammer curls for 2 sets and preacher curls for 2 sets. I figured because Im only training each body part once per week is it possible to do 3 sets on each bicep exercise compared to 2.

thanks

ps looking forward to rep range next week

**gopro** · 04-29-2005, 08:31 AM

Quote:

Originally Posted by Rissole

Thats Sapphy in that pic ya know....

Oh, been there, done that

**gopro** · 04-29-2005, 08:32 AM

Quote:

Originally Posted by Rissole

Answer your phone ya retard!!!!

Yeah, yeah, I got your message you P/RR/S freak....but that was at about 1 am my time!

Rissole · 04-29-2005, 04:17 PM

Quote:

Originally Posted by gopro

Oh, been there, done that

I thought the time i rang you was about the time i was ringing you last year...??
Speak to you soon, i am trying to diet down a bit before my Sept comp again, i wanna do cartwheels into the comp this year. Place overall winner in the local, place well in the State if not win category and compete in the National. There is a local comp before the first local as well, i promised the guy who's been selling me my supps that i would compete, its his comp same federation as the others but just the first one he's put on.
4 comps in 2 months and i'm a bit scared of getting "flat" ya know...
Now i just read your "No cardio! Diet doing it all!" Thread and it's thrown me a doozie....

Yes will ring soon.....

Rocco32 · 04-29-2005, 05:22 PM

LOL, Pete always called me at like 2am

But I always look forward to his call

Where is that No Cardio thread? Guess I can look for it

Rissole · 04-29-2005, 07:24 PM

Looks like we need to change to team Beast hey.....

There was a link to the thread in Alaric's journal

**gopro** · 04-29-2005, 09:18 PM

Quote:

Originally Posted by Rissole

04-22-2005, 11:15 AM	#753
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Question- For P/RR/S II when working the Hamstrings, I know SLDL is too dangerous for the 1 Rep Max. How's about Sumo Deads? Question II- When doing P/RR/S II and you repeat one of the weeks like say Power week, would it be alright to do the first week Part II style and the second week through Part I style?
	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...

04-28-2005, 11:55 PM	#768
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Answer your phone ya retard!!!!
	My Journal

04-29-2005, 05:22 PM	#773
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	LOL, Pete always called me at like 2am But I always look forward to his call Where is that No Cardio thread? Guess I can look for it
	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...

04-29-2005, 07:24 PM	#774
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Looks like we need to change to team Beast hey..... There was a link to the thread in Alaric's journal
	My Journal

04-20-2005, 09:01 PM	#751
Kracin Registered User Join Date: Feb 2005 Posts: 326 Photos: 4	hey, just wanna say thanks gopro for having this up here on the website... not sure how much doing P/RR has helped me, but in the last 2 months ive gone from 180, to 200 with my improved diet. also started using this routine, 15 lbs lean, 5 lbs fat. pretty good imo, i might incorporate the S if i can ever figure out how to get it done good lol.

04-29-2005, 12:44 AM	#769
Oz lifter Registered User Join Date: Apr 2005 Location: australia Posts: 32	hi guys Today I just completed my first week of p/rr/s. Felt awsome for most body parts, these are the muscles that are still sore chest, tris, hams, quads, lats. I take being sore as a good sign a couple of questions for those in the know. On shoulder day I dont think there was any exercises that work the rear delts is this correct ? I think the front and lateral delts were covered but not the rear delts, should I do some lateral raises whilst laying down on a bench for this or not ? Also on arm day my triceps got a solid workout but I feel I could handle more work on my biceps I did barbell curls for 2 sets, hammer curls for 2 sets and preacher curls for 2 sets. I figured because Im only training each body part once per week is it possible to do 3 sets on each bicep exercise compared to 2. thanks ps looking forward to rep range next week